Monday, 30 October 2017
Coconut Yeasty Bread
Friday, 27 October 2017
Spicy Banting Jerk Chicken
Ingredients:
4 chicken fillets
1 tsp ground allspice/pimento
1/4 tsp ground cinnamon
3 tbs sweetener
1.5 tsp crushed chillies (dried)
1/4 tsp ground cloves
1/4 tsp ground cumin/jeera
2 tsp salt
1 tsp black pepper
6 tbs olive oil
Method:
Mix all spice ingredients together with olive oil to make a paste.
Coat chicken fillets and place in a sealed zip lock bag.
Allow to marinate for at least 8 hours (preferably overnight).
Grill or braai until cooked through.
Enjoy!
Peanut Butter and Chocolate Tart - Joelle Naude
Banting: How to Start, the right way!
Things all Banting Beginners should know:
- Eat: All Meats (except polonies or viennas), offal, fish, eggs, vegetables, natural fats (like butter, EVOO, holsum, ghee, coconut oil).
- Avoid: Sugar, sweets, chips, chocolates and starchy foods like bread, pasta, pastries, rice, margarine, heat extracted or hydrogenated vegetable or seed oils.
- Eat when you're hungry and only till you're satisfied.
- Try to reduce and/or limit your fruit intake, especially if they're 7g net carbs or over (Orange list).
- Remember to drink to thirst - around 2 litres of water a day.
- Stick to water, tea or coffee - an generally only 2-3 cups of coffee per day.
- The best way to start is to ease yourself into low carb by first including orange list, then slowly working your way down to strict green list. What this does is minimises the effects of low carb (headaches, fatigue, etc)
- Remember that this is a low carb, medium protein high fat lifestyle - what this means is that most of our "fuel" is in the form of healthy fats - this doesn't mean we eat a little bit of veg - we eat loads of it - but we try to limit it to the lower carb varieties so that we can eat more of it. What this helps with is nutrient intake as well as fibre intake.
- If you don't eat anything on any of the lists - you don't have to eat it. If eggs aren't your thing - go for something else you do eat. It's really as simple as that.
- Although this is a high fat lifestyle - fat is meant to fuel you and keep you full - your body uses your excess body fat as fuel too - so don't go overboard on the fats.
- If you want to do this right, clean out your cupboards - ask if something falls on the red list if you're unsure. That way, when temptation strikes and you're home - it's easier staying on the straight and narrow.
- Don't go shopping when you're hungry. This can often lead to impulse buys - have your meal before you go.
- You don't have to be in ketosis to lose weight.
- Low carb is classified as anything under 200g - but we advise 25g. Why? To optomise weight loss!
- Before you're thinking of that little cheat - consider why you're banting - write it down and keep it with you - when you are feeling weak - read it to yourself. Rather look for something banting friendly that you CAN have.
- When starting out - adding extra salt to your food is a great idea to minimise any effect a low carb diet can have on you. Starting a low carb diet can change the water and mineral balance of your body - hence adding the added salt.
- You may experience fruity smelling urine or bad breath - don't be alarmed - these are signs of ketosis - ketosis is the desirable state most banters want to find themselves in (not to be confused with ketoacidosis!)
- For minerals, try taking 3000 - 4000 mg of sodium (which you will be doing in the form of added salt to foods), 1000 mg of potassium and 300 mg of magnesium per day to minimize side effects of going completely green list. (These figures are according to authority nutrition). Some need the extra help in the form of mineral supplements, however - most do not - so see how you feel.
- You may find yourself constipated - but please remember to drink your water, eat your vegetables and if this is your issue - often adding a magnesium supplement can help with that (please see above).
- DOWNLOAD your NEW (Updated Oct 2017) FREE book - Beginners Guide to Banting by Joining Banting 7 Day Meal Plans, then going to the post to download it.
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Banting Friendly Nuts and Seeds(Click on link to find out which are banting friendly) |
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The best alcohols to choose while Banting (Click on link to find out which are banting friendly) |
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Banting Fruit and Vegetable Net Carb List |
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The ultimate weight loss tool we recommend is the Carb Wise App.Download the CARB WISE APP here for Android devicesor here for Apple Devices.
Cinnamon Crunch Granola
Ingredients:
1.5 cup nuts
1 cup coconut flakes
1/2 cup sunflower seeds
1/4 cup sesame seeds
1/4 cup pumpkin seeds
2 tsp cinnamon
2 tbs Coconut oil
1 tbs sweetener
Method:
Preheat oven to 160C.
Melt coconut oil, Add the cinnamon, stir, then add all the other ingredients.
Stir mixture until well coated.
Transfer to a lined baking tray and bake for 10 minutes, stir, then a further five minutes until browned.
Transfer to newspaper or paper towel to allow to cool completely before storing in an airtight container
Thursday, 26 October 2017
Coconut Chocolate
Mint Chocolates
125ml Coconut oil
125ml Butter
4 tbs Sweetener
3 tbs Nut Butter
In a microwaveable bowl, melt the butter, sweetener and nut butter until just melted. Mix until well combined. Add coconut oil and mix well.
Allow to cool slightly.
Add the cocoa and mix well.
Wednesday, 25 October 2017
Sugar free Jelly babies
Tuesday, 24 October 2017
Plated Portions
Saturday, 21 October 2017
Coco-pine refresher
Lemon and Herb Chicken Feet
Thursday, 19 October 2017
Flourless Peanut Butter Biscuits
Wednesday, 18 October 2017
Banting Chili Con Carne
Tuesday, 17 October 2017
Creamy Ham and Mustard Cauliflower Bake
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 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!
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)
Method:
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
Saturday, 14 October 2017
Stephen's Stir-fry
Thursday, 12 October 2017
Layered Chocolate and Vanilla Mousse
Wednesday, 11 October 2017
Tuesday, 10 October 2017
Slow Cooked Barbeque Ribs
Friday, 6 October 2017
99 Days Green List Banting Challenge
Day 11
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