Saturday, 30 September 2017

Sweet and Smokey Salad


1 large head broccoli
60g grated cheddar
1 red onion
100g diced bacon
1 tsp erythritol
3 tbs mayonnaise
2 tbs sour cream
3 tbs cream
1 tbs smoked paprika
Salt and pepper to taste
Oil for frying


Peel and slice red onion
Fry in a little oil until browned.
Add erythritol and fry until erythritol dissolved.
Set aside.
Fry bacon until browned, add to the onion.
Chop broccoli into little bite sized pieces and lightly steam. Season to taste.
Add this to the bacon and onion mix.
In a separate bowl, mix together the mayonnaise, paprika, sour cream and cream.
Add the mayo mix to the veggies, mix well.
Add cheddar and mix.
Refrigerate until ready to serve.

Friday, 29 September 2017

Banting Crumbed Fish

We used to run a takeaway a few years back and fish was a very popular thing in the area.

Back then, it was all about flour, water, salt - dip the fish and fry, but now that wheat flour is red list, we needed to find a way that was just as easy, but also just as tasty.


1/2 cup sunflower seed flour OR almond flour
1/4 cup golden flaxseed flour OR coconut flour
Salt and pepper to taste
1-2 eggs
2 hake fillets
Oil for frying


Place oil in pan over medium heat
Beat eggs in a bowl
Mix together flours, salt and pepper

Dip hake in egg, then in flour mix, then straight into oil.
Fry until browned on both sides.
Serve warm.

Sunday, 24 September 2017

Creamy Tomato Cauliflower Bake - Joelle Naude

Recipe by: Joelle Maude

Tomato sauce:

2 Tins chopped tomatoes
1 chopped onion
1 clove garlic, crushed
1tablespoon coconut oil
1Heaped teaspoon xylitol
1Tablespoon Apple cider vinegar
1teaspoon dried mix herbs
Salt and pepper to taste.


Fry onion and garlic in coconut oil on medium heat till translucent. Add all ingredients and simmer.

Cauliflower mix:

2 Large cauliflower chopped
3 tablespoons butter
2 tablespoons psyllium husk
2cups cream
1cup almond flour
Salt and pepper
2cups grated cheese


Lightly fry cauliflower in butter and season. Cauliflower should not cook through. Mix almond flour, cream and psyllium together. Pour over cauliflower. Cook for 5 minutes. Pour cauliflower mixture into baking tray. Pour tomato sauce over cauliflower mixture. Sprinkle cheese on top. Bake at 180 deg for 45 min

Wednesday, 20 September 2017

Kambas Gem Squash Pizza Base - Kamba Mpenge


Prepare the gem squash:

Bake 4 gem squash whole in the oven for 30minutes at 180C, allowed them to cool.

Peel and remove the seeds then use a kitchen cloth to squeeze out all the liquid. Puree the resulting flesh with a hand held blender.

The pizza base ingredients:

Pureed cooked gem squash


2Tbs psyllium husk 


Add ingredients to bowl.

Mix thoroughly.

Prepare a baking sheet - grease well or line with baking paper.

Once shaped bake in the oven at 180C for 15minutes.

I flipped it over and baked the other side for another 15minutes.

Chop veggies and gather toppings.

Fry bacon bits, reserving oil to fry mince.

Fry mince is left over bacon oil

Remove finished pizza base from oven.

Spread tomato sauce of choice (can be from leftover stew if you wish).

Layer with mince.

Layer with bacon bits.

Layer the vegetables on top of the meat.

Grate the cheese on top.

Bake until cheese completely melted.

Garnish with herbs of choice and serve!

Monday, 18 September 2017

Chicken and Bacon Meatballs with a Tomato Sauce

For the meatballs:

500g chicken fillets or chicken mince
250g bacon
2 tbs smoked paprika
Salt and pepper to taste
1 tbs Italian herbs
1 egg
2 tbs heba pap (or 1 tbs psyllium husk)
Oil for frying


If not minced, mince chicken fillets.
Chop bacon then mince in food processor.
Add both to a bowl and add all remaining ingredients.
Wet hands and roll out meatballs.
Fry over medium heat until browned on all sides.

For the sauce:

2 tins chopped tomatoes
2 tbs Italian herbs
1 tbs garlic
1 cup water
1-2 tbs sweetener
2 tins tomato paste
Salt and pepper to taste


Throw all ingredients in a pot, and cook over medium heat for 10 minutes.
Add the cooked meatballs and allow to simmer for 15-20 minutes.

Enjoy with Zoodles.

Sunday, 17 September 2017

Kamba's Banting Carrot Cheesecake - Kamba Mpenge


2 packages cream cheese (+-230g each), softened
1 cup sweetener
1/4 tsp salt
2 large eggs
1/4 cup sour cream
1/3 cup whipping cream (fresh cream)

Prepare the cheesecake layer first. This can be done early in the day, or the night before. If freezing the cheesecake, can be stored 1-2 weeks in the freezer.
Preheat oven to 160C. 
Line a 22cm baking tin with baking paper.

Beat cream cheese with sweetener for 2-3 minutes until creamy. 
Add in salt and eggs, one at a time, beating well after each addition.
Beat in sour cream and cream, until light and fluffy (about 2 minutes). 

Pour into prepared 22cm pan. Place pan in center of roasting pan in the oven and add hot water to the roasting pan, making sure to be careful not to spill water. (I used a pyrex dish for this)
Bake cheesecake for 45 minutes. Turn oven off and let cheesecake sit in oven for an additional 30 minutes. 
Remove and cool completely on counter. When cooled, place into the freezer for several hours or overnight.


1 cup sweetener(xylitol, stevia, or erythritol)
1 cup olive or HOSO cold pressed oil
4 large eggs
2 cups flaxseed flour
1/3 cup chopped walnuts
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt
2 tsp ground cinnamon
1 tsp ground cloves
1 tsp ground nutmeg
2 cups grated Carrot

Preheat oven to 180C.
Grease two 22cm cake Pans or use silicone pans. Set aside.
In a large mixing bowl, combine sweetener, oil and eggs until blended. 
Add in Flaxseed flour, baking soda, baking powder, salt, nutmeg, ground cloves and cinnamon. 
Beat for about 2 minutes. 
Add in grated carrots and chopped walnuts
Pour into prepared cake pans. Bake for 30 minutes. 
Cool on wire rack for ten minutes. Then remove from pans and cool completely.

To assemble the cake, layer one layer of carrot cake. Add the cheesecake then top with second layer of carrot cake.

1 cup salted butter, softened
1 package cream cheese (about 230g), softened
1 tsp vanilla extract
1/4 cup fresh cream
1 cups powdered sweetener 

In a large mixing bowl, combine cream cheese and butter. Beat with whisk attachment for 3 minutes. 
Add in sweetener, vanilla, and cream. Beat for 3-4 minutes until light and fluffy. 
Spread on the frosting, first on sides then on top!
Store in the refrigerator, covered, for up to 3 days. ENJOY

Freezes well!

Saturday, 16 September 2017

KFC Style Coleslaw


2 large carrots
¼ head cabbage
1 tbs sweetener of your choice
50ml cream

Wash and peel carrots. Grate with fine side of grater.
Wash outside of cabbage and use peeler or fine grater to grate cabbage.
Add to a bowl with remaining ingredients. Mix well and refrigerate.
Serve Chilled

Tuesday, 12 September 2017

Chicken and Bacon Lasagne


400g chicken fillets or chicken mince
200g pack bacon
1 tub tomato paste
1 tin chopped tomatoes
1 tbs chopped garlic
1 tbs Italian herbs
1 tbs smoked paprika
2 tsp Chicken mix (SOTE brand)
2 tsp crushed chillies
Salt to taste
2 tbs oil of choice
1 tub cream cheese (230g)
200g mozzarella
100ml cream
4-6 baby marrows

Place chicken fillets and bacon into food processor and process until minced.

Place mix in pot with oil and fry until almost cooked. Add tomato mixes, spices and herbs and garlic.
Add 1 cup water, mix well and reduce heat to medium/low and allow to cook for 15-20 mins.
Place in the bottom of an oven proof dish.
In a microwaveable bowl, add cream cheese, grated mozzarella and cream and microwave on high for 1:30 mins.
Mix well and place back into the microwave for 1:30 minutes again.
Wash then top and tail baby marrows.
Using a peeler, peel baby marrow into ribbons and layer it all on top of the mince until all mince covered.
Place the white sauce over the baby marrow.
Grate cheese on top and bake in 180C oven for between 30-40mins/until cheese browned.

Banting Amarula


2 cups cream
150ml ice cold water
3 ice blocks
1 tsp cocoa
1.5 tsp amarula flavoring (baking supply store)
Whiskey to taste (optional)
2 tbs sweetener


Place 1/2 cup cream and cocoa in blender and whip.
Scoop into a bowl and set aside.
Add the rest of the cream, water, ice and flavouring to blender.
Blend until smooth.
Add this to the whipped cream cocoa mix and mix well.
Serve on its own or over ice.

Monday, 11 September 2017

Simple Onion Seed Crackers


300g mixed seeds of choice
400ml water
2 tbs psyllium husk
1 tsp Onion Pink salt (


Preheat oven to 160C.
Prepare a large baking sheet with baking paper or a silicone mat.
Mix all ingredients together.
Allow to stand for 10 minutes.
Empty contents onto baking sheet and flatten.
Bake for 20 minutes, remove from oven and score.
Place back into oven until crisp (between 10 and 25 minutes more depending on thickness)

Baileys Irish Cream - Kamba Mpenge

Low carb Bailey's Irish Cream recipe
By Kamba Mpenge


3/4 cup erythritol
1/2 tsp espresso powder
1 Tbs unsweetened cocoa 
2 eggs 
2 and1/4 cup cream divided
1 cup whiskey
1 tsp vanilla


Gather all ingredients.

Mix dry ingredients.

Make a paste by mixing in the eggs

Whisk in 1cup of the cream bit by bit.

Heat the mix on medium heat.
Don't let it boil and keep whisking till it thickens slightly.

Allow it to cool completely.
Once cooled add in the remaining cream, vanilla and whiskey.

Place in a container preferably glass and refrigerate to chill.
Serve with ice.

It is quite calorie dense so use sparingly!
Nutritional information:

Sunday, 10 September 2017

3 Ingredient Easy Banting Microwave Cheese Sauce


100g cream cheese
80g cheddar
100ml cream


Place all ingredients into microwaveable dish.
Microwave on high for 1 minute.
Mix well, then microwave for 45 seconds.
Mix again then serve.

Saturday, 9 September 2017

Simple cauliflower crumble bake


1 cauliflower, grated
75ml cream
80-100g grated cheese
Few slices salami or bacon or ham
Smoked paprika
Crushed chilli flakes
Seasoning to taste
Cheese for topping


Mix all ingredients together.
Grate cheese on top.
Bake in 180C until top is browned (+- 40 mins).


Thursday, 7 September 2017

Mexicano Marrow-nese


500g mince
1.5 onions
8 baby tomatoes
Punnet Baby marrow
6 small carrots
5 mushrooms
1 red pepper
1 tin tomato paste
1 tsp chilli flakes
2 tsp smoked paprika
1 tbs Italian herbs
Salt and pepper to taste
1 tbs HOSO oil


Make Zoodles, leave one baby marrow aside.
Heat oil in pan.
Dice and chop onion, mushrooms, carrots, 1 chopped baby marrow, red pepper and tomato, fry in pan.
Add tomato paste, chilli, seasoning.
Add mince and fry.
Add Italian herbs.
Cook for 10-15 minutes until carrots are all dente.
Fry Zoodles in butter and season to taste.
Serve mince on Zoodles.

NEW: UPDATED Banting Lists - September 2017

Every few months, we (Banting 7 Day Meal Plans) review the current Banting Lists to see where, if at all, it can be bettered.

We were the forerunners in amending lists, first with beetroot to the orange list, then frozen peas to the green list, as well as baby corn - then the addition of Peanuts and beans to the orange list (if prepared correctly!) - and lets not forget about blanched carrots!!

Now, there have been a few additions to the current green list, some coming off orange - see if you can spot them!

Orange list has been separated into two fruit categories - over 10g/100g and under 10g/100g. Vegetables have their carb values added too, for ease of reference.

Get your Copies below!

Please Click on the images to enlarge, then save.

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