Saturday, 21 October 2017

Coco-pine refresher

Makes 2lt.
20g net carbs per 2lt.


1 tin coconut milk
110g finely chopped pineapple
1 tray ice
1/2 tsp rum flavoring oil (optional)
2 tbs sweetener (or to taste)


Add coconut milk, rum flavouring, sweetener and ice to blender, and blend until ice is crushed.
Pour into a jug, add chopped pineapple and stir.
Decant into glasses and enjoy.

Peri Peri Chicken Hearts


Chicken hearts
Olive oil
Salt and pepper to taste
Carb Smart Peri Peri sauce


Trim hearts.
Rub hearts withplive oil, salt and pepper, then use about 1 tablespoon of carb smart Peri Peri sauce per normal size skewer.
Braai until done, using the peri peri sauce as basting.

Lemon and Herb Chicken Feet


Chicken feet
Carb Smart Lemon and Herb
Olive oil
Salt and pepper to taste


Clean chicken feet.
Season and place a tsp oil on each foot, along with a tbs of lemon and herb carb smart sauce. Rub sauce into feet, pop into a bag and allow to marinate for at least 2 hours.
Grill or braai, and baste with leftover sauce in packet, until cooked.

Strawberry Frozen Yoghurt


200ml double cream yoghurt
4 large strawberries
Sweetener to taste (optional)


Place ingredients in a blender and blend until smooth.
Place in the ice cream pop molds of choice and allow to freeze for 8 hours before enjoying.

Great for kids!!

Thursday, 19 October 2017

Flourless Peanut Butter Biscuits

Really Simple, Really Easy, Really good- but there's a catch. Before I give you the recipe, its important to be aware of the following:

1. This IS peanut butter. So what? Well, at 9g carbs per 100g, its orange list firstly, but secondly it does have a high level of omega 6. The best thing for you do to on the days you will have this would be to make fish one of your meals for the day.
2. You can counter the omega 6 issue by using a different nut butter such as almond or macadamia. Macadamia nut butter would actually be a better choice because it is lower in carbs. Almond butter also falls under the orange list.

At the bottom of the recipe will be the nutritional information for the whole recipe including fats, proteins and carbs for the entire recipe, and I will calculate per biscuit for you too.

Variations of this include:

Add some cocoa to make chocolate biscuits.
Add some choc chips to make choc chop biscuits.
Add some extra chopped nuts to give it a nutty crunch biscuit feel.
Dip them in chocolate or make them into a "Romany cream" style biscuit...

Whatever you do, make sure you enjoy them!


1 cup (266g) sugar free peanut butter
1/4 to 1/2 cup sweetener - depending on deaired sweetness (erythritol makes them harder - but your choice)
1 egg


Preheat oven to 160C.
Prepare a baking paper lined baking sheet.
Mix all ingredients together well.
Make tablespoon sized balls, roll out and place on baking paper.

Use a fork to press down.
Bake in oven for 7 minutes, turn the baking sheet around and bake for a further 3-8 minutes (or until edges are slightly darker)
Remove from oven, place on a wire cooling rack and allow to harden.

Recipe makes Between 19 and 20.
Per 2 biscuits:
1.25 fat portions 
0.27 protein Portions
0.08 carb portions

Net carbs per 2 biscuits would be 2.4g.

Per 100g the carbs would be 5.9g (depending on amount of sweetener).

Wednesday, 18 October 2017

Banting Chili Con Carne


300g mushrooms, chopped
400g mince of choice
2 spring onions, chopped
1 tin chopped tomatoes
1 tin tomato paste
2 tsp chilli powder
2 jalapeños, choppd
2 tbs oil of choice
1 tbs smoked paprika
Salt and pepper to taste
1 red pepper, chopped
1 tsp cinnamon


Place oil in pot, add mince, spring onion and mushrooms.
Fry until cooked through.
Add jalapeños, chilli powder and red pepper, then tomato paste and tinned tomatoes.
Stir to mix.
Add 1/2 cup water.
Allow to cook, covered on medium heat for 10 minutes.
Remove cover, add  cinnamon and smoked paprika, with salt and pepper to taste, and cook until liquid has reduced, and sauce thickened.

Serve with Banting Nachos, and all the sides.

Tuesday, 17 October 2017

Creamy Ham and Mustard Cauliflower Bake

1 cauliflower
Salt and pepper to taste
150ml cream
2 tsp mustard powder
1/2 cup grated cheese
2 tbs cream cheese
1.5 tbs heba pap OR 2 tbs almond flour OR 2 tbs sunflower seed flour
If using something other than heba pap, add 1/2 tsp psyllium husk
2 slices green list ham of choice, chopped
Grated Cheese for the top


Place cauliflower florets in oven dish.
In microwaveable bowl, mix mustard powder, cream cheese, 1/2 cup grated cheese and cream and microwave on high for two mins, mix well.
Add flour of choice, mix well.
Throw chopped ham over cauliflower.
Pour creamy mix over cauliflower and ham.
Grate cheese for the top.
Bake at 180C for 40 mins and/or top is browned.

Cheesy Smokey Bread Sticks


One of the first (and only) types of bread things my kids liked was a bread stick style thing i used to make from scratch.
This recipe is very similar in texture and taste - the big difference being that it's oh so tasty and oh so healthy to match.
Sonnett van Zyl posted a recipe from a website called "myoregonkitchen" - but it looked a bit complicated with food processors and freezing stuff beforehand - this is my version!
There are a few tips that you need to know about though:
  • This needs to be eaten on the day you make it. The recipe is small in quantity enough to do that though - especially if its to be shared. Why? Because if you leave them out they lose their crispness. You could however place them in a ziplock till the next day or so.
  • DO NOT overmix the egg whites once whipped and you're adding the new ingredients - you will be beating all the air out.

So easy even a 5 year old can do it...view the how to video here!


 4 large egg whites
A pinch of Cream of Tartar
75g hard cheddar
2 tbs HEBA OR Almond flour OR sunflower seed flour OR Flax flour
1/2 tsp garlic powder OR onion powder (optional)
1 tsp smoked paprika (optional)
more smoked paprika for dusting after (optional)


Preheat oven to 160C.
 Beat egg whites and pinch of cream of tartar until stiff.
Finely grate 75g Hard cheddar.
Mix flour of choice and spices with stiff egg whites, folding in.
Add grated cheese and do the same. 
Place this mixture into a ziplock bag or piping bag and snip off the side of the bag.
Pipe long "stick" like shapes on a baking sheet lined with baking paper or a silicon mat.
Bake for 15 minutes, turn around in the oven, then bake for a further 15 minutes.
Sprinkle extra Smoked paprika ontop - allow to cool and enjoy!

    Monday, 16 October 2017

    Caulibroc Spring Onion Cheesy Bake

    1 broccoli
    1 cauliflower
    Salt and pepper to taste
    150ml cream
    1 spring onion
    1/2 cup grated cheese
    2 tbs cream cheese
    2 tbs heba pap OR 3 tbs almond flour OR 3 tbs sunflower seed flour
    Grated Cheese for the top


    Place cauliflower and broccoli florets in oven dish.
    In microwaveable bowl, mix spring onion, cream cheese, 1/2 cup grated cheese and cream and microwave on high for two mins, mix well.
    Add flour of choice.
    Pour over caulibroc.
    Bake at 180C for 25mins.
    Remove from oven and place grated cheese on top.
    Bake for a further 15 mins, until browned and cauliflower cooked through.

    Saturday, 14 October 2017

    Stephen's Stir-fry


    1/3 green cabbage
    1/2 red cabbage
    1 spring onion
    1 thumb ginger
    2 tbs garlic
    350g chicken fillets
    1 large carrot
    1 red pepper
    100g mushrooms
    1 jalapeño
    5 baby corn spears
    2 tbs SOTE chicken mix
    2-3 tbs olive oil
    Salt and pepper to taste


    Slice chicken fillets, and marinade in chicken mix spice.
    Finely slice cabbages, pepper, mushrooms, jalapeño and spring onion. Finely chop garlic and ginger.
    Cut baby corn spears in half or 1/4.
    Julienne carrot.
    Place 2 tbs olive oil in hot pan and start frying off the vegetables, starting with garlic and ginger - until they are the desired texture- add salt and pepper to taste - we do it so that its still crunchy.
    Remove vegetables from pan, add the extra tbs olive oil and fry the chicken.
    Fry until completely cooked.
    Add back the vegetables and mix well.
    Serve immediately.

    Its great reheated too.

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