Authentic Cape Malay Banting Chicken Curry


Ingredients:


8 pieces chicken

1 thumb ginger, finely chopped

5 cloves garlic, finely chopped

2 tsp jeera/cumin

2 tsp koljander/coriander ground

1 tbs tumeric

1 tsp chilli powder

3 pieces stick cinnamon

5 cardoman pods

5 cloves

500ml water

1 tin tomatoes OR 2 large tomatoes

2 large onions, sliced

2 tbs coconut oil

2 white sweet potatoes

2 tsp salt


Method:


In a pot, melt coconut oil, and add onion.

Allow to brown for about 10 minutes.

Add chicken and mix well, allowing to brown for 10 minutes.

Add spices, garlic and ginger along with 250ml water.

Allow to mix and simmer for a further 10 minutes, covered.

Add the tin of tomatoes and allow to simmer for 15 minutes, covered.

Peel and chop sweet potato into chunks.

Add to pot and add remaining water. Allow to cook for 15-20mins or until sweet potato cooked and sauce has thickened.

Enjoy with fresh coriander leaves (optional) and alongside spicy cauliflower rice.

Microwave Baked Cheesecake


Ingredients:


1.5 tbs heba pap or sunflower seed flour or almond flour

1.5 tbs butter, melted

1 tsp sesame seeds (optional)

1.5 tbs and 1 tsp sweetener (I used erythritol - use more or less to taste)

1/2 tsp vanilla

125g cream cheese


Method:


Using a ramekin, melt butter in microwave.

Add flour of choice, optional sesame seeds and teaspoon of sweetener - mix well and press down in bottom of ramekin.

In a bowl, mix cream cheese, remaining sweetener and vanilla.

Smooth over ontop of base.

Microwave on high for 30 seconds, rest for 10 seconds and repeat this 10 times.

Place in freezer to set

Loosen edges with knife, add to a plate and enjoy

Jump into June Challenge


Jump into June with this Simple Challenge


Start banting on 1st June!



So the instructions are - read through and follow the rules.
Take the Shopping list with you, go buy what you need.
Prepare the meals as stated, keeping it simple.
Ask questions as you need to, as stated in rules.









Rules:

2. Keep it as simple as possible
3. There are optional ingredients on the list - use these at your own discretion. There is nothing wrong with using them, but it is an added extra.
4. You can have dessert if you want it, but like point #3 above - its an added extra. Just make sure its a banting friendly dessert.
5. Ask all your questions on the Banting 7 Day Meal Plans Group.
6. Try to invest in the Carb Wise App. It is the preferred method of measure. This way you can tweak the values on the meal plans given to go with the amount you're allowed to eat for your specific amount of weight loss.




Before looking through the shopping lists, find the important Banting info here:

Banting Lists


Net Carb List


How to Read Labels






Shopping List for weeks 1 and 2:

800g Cheese (Cheddar or Gouda)
3 packs bacon
8 Pieces Chicken (Thighs or similar, smaller pieces would be more)
30 eggs
8 Pork Rashers
2 pieces Fish
2 Pieces Steak
400g Beef Mince
3 packs Mushroom
2 Onions
1 pack Carrots
3 packs Spinach
4 Gem Squash OR whole cabbage
1/2 Pumpkin
2 whole Cauliflower
1 Broccoli
1 Bottle High Oleic Sunflower oil OR 1lt Coconut oil
500g Butter
500ml fresh Cream
1 Cream Cheese
Salt of choice (Himalayan or Sea Salt)
Pepper (preferably ground)
Lemons (for flavouring)
Sweetener (Xylitol, Erythritol or Stevia - optional)
Flour of choice for optional mug cakes










Week 1 Meal Plan:

Monday:
Breakfast:

2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese

Dinner:

2 pieces Chicken,
creamed spinach,
1/4 fried cabbage or 1 whole gem squash with butter


Tuesday:
Breakfast:

Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,

Dinner:

Pork Rashers,
Pumpkin with butter,
Broccoli & Cheese


Wednesday:
Breakfast:

2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice

Dinner:

Fish fried in butter,
Caulimash,
Whole Gem Squash or 1/4 fried cabbage with butter












Thursday:
Breakfast:

2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion

Dinner:

Steak,
Creamed Spinach
Cauliflower & Cheese


Friday:
Breakfast:

2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese

Dinner:

Mince fried with oil of choice,
with onion, 
mushrooms
on a bed of cauliflower rice


Saturday:
Breakfast:

Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top











Dinner:

Pork Rashers
Gem Squash or 1/4 fr d cabbage with butter
Carrots with butter


Sunday:
Breakfast:

2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese


Dinner:

2 Pieces Chicken,
Creamed Spinach,
Broccoli Mash









Week 2 Meal Plan:

Monday:
Breakfast:

2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese

Dinner:

Rashers,
Mashed Pumpkin with butter,
Carrots with butter


Tuesday:
Breakfast:

Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,

Dinner:

Fish grilled with butter,
Broccoli Cheese,
Caramelized onion,
Carrots with butter


Wednesday:
Breakfast:

2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice

Dinner:

2 Chicken Pieces
Pumpkin pieces with butter
Cauliflower Cheese











Thursday:
Breakfast:

2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion

Dinner:

2 Pork Rashers,
Carrots with Butter,
Creamed Spinach


Friday:
Breakfast:

2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese

Dinner:

2 chicken Pieces
Mashed Pumpkin with butter
Caulirice and onion fried in oil of choice


Saturday:
Breakfast:

Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top










Dinner:

Steak,
with mushroom sauce,
broccoli cheese.
creamed spinach


Sunday:
Breakfast:

2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese

Dinner:

Mince patties,
served with
caramelized onions,
gem squash or 1/4 fried cabbage with butter
pumpkin with butter

Repeat Weeks 1 and 2 for weeks 3 and 4.





Ultra Crispy Ultra Low Carb Cheese Crackers


Ingredients:

Cheese Glorious Cheese

Yes. That is all!


Method:

Thinly slice your cheese, then cut it into desired shape (triangle or square etc).

Place it on some kitchen paper towel, then cover it with some more kitchen paper towel.






Forget about it. Leave it to "dry out" for about two days.


Once there are no more soft spots and all the cheese is hard, place it on a baking paper lined baking tray, and pop it into a 240C preheated oven.

Stand there and watch the magic happen!!


Once they have all popped, removed from oven (it should take about 3 minutes).

Enjoy once cooled!

Simple Banting Budget Buster

Monday:

Breakfast:

2 slices cabbage bread topped with 1 egg, tomato and cheese


Dinner:

2 Pieces chickeb with creamed spinach and pumpkin


Tuesday:

Breakfast:

Spinach and Cheese Quiche


Dinner:

Roasted Beef Bones with fried curry cabbage and onion


Wednesday

Breakfast:

Omelette filled with fried tomato and cheese


Dinner:

Pork chop with two gem squash halves and butter


Thursday:

Breakfast:

Chicken livers peri peri with onions and cabbage







Dinner:

2 pieces chicken with creamer spinach and pumpkin


Friday:

Breakfast:

Chicken mala fried wjth onion, garlic and tomatoes with pumpkin chips


Dinner:

Chicken necks with carrots and feied cabbage


Saturday:

Breakfast:

Omelette filled with fried tomato and cheese


Dinner:

Chicken heart skewers with salt and pepper, cucumbers, tomato and carrot/cabbage coleslaw


Sunday:

Breakfast:

2 slices cabbage bread topped with 1 egg, tomato and cheese.


Dinner:

Roasted beed bones with fried cabbage and onion.


Tips:

1. Choose one fat source. Holsum and coconut oil you can normally pick up cheaply so use those.

2. Buy your veggies from street vendors - it is eay cheaper and often, more fresh.

3. If there is something that you dont eat on the meal plan, swap it out for something within you budget that you do eat.

4. If you are pressed for time in the mornings, prepare your breakfast the night before and just reheat.






Garlic and Herb Butter

Ingredients:

250g Homemade Butter OR bought butter

3 tbs Crushed garlic

Salt to taste

2 tbs Parsley


Method:

Mix all ingredients together thoroughly.

Wrap and shape in wax or baking paper.

Refrigerate.

Enjoy on veggies, banting toast, etc.

Spicy Butter


Ingredients:


250g Homemade Butter OR bought butter - room temparature

2 tbs Garlic

2 tbs Smoked Paprika

Salt to taste - if not salted butter

Sprinkle of Cayenne Pepper


Method:

Mix all ingredients together thoroughly.

Roll in wax or baking paper.

Refrigerate.

Enjoy with Caulirice or vegetables etc.

Tripe and Trotter Curry

Ingredients:

250g tripe

3 trotters

3 tbs curry powder

2 tbs fat or oil of choice

2 onions

1 tin tomatoes

1/2 tsp chilli powder

1 cup frozen peas

Salt to taste


Method:


In a pot, add fat or oil of choice.

Dice onions, then brown in oil.

Add curry powder and chilki powder and fry for a few minutes.

Add trotters and tripe and fry.

Add 1 tin tomatoes.

Add about 1 tsp salt (more or less to taste).

Add water deoending on the method of cooking.

If you have a pressure cooker, this will go faster.

Or, if you have a haybag bring the pot to the boil then place in haybag to cook for the duration of the day.

If not, simmer on the stove, testing the tripe every 30 mins for tenderness.

Once tender enough, add peas and let them cook in the residual heat of the dish until you are ready to serve.

Meatballs in a Tomato Sauce - with hidden veg


Ingredients:

300g mince

1 egg

1 tbs paprika

1 tbs parsley

1 large finely grated carrot

80g grated cheddar

Salt and pepper to taste


For the sauce:

1 tbs olive oil

1 tin chopped tomato

1 tomato paste

1 cup water

Mixed herbs

Salt and pepper to taste

Sweetener to taste


Method:

For the sauce:

Mix all ingredients together in a pot and allow to simmer, uncovered, for 10-15 minutes.


For the meatballs:


Mix all ingredients together until well combined 

Make heaped tablespoon sized meatballs

Fry in a non stick pan until browned on all sides

Add to sauce and cook for a further 10-15 minutes

Serve with your favourite accompaniment

Enjoy!

Banting Lists: One Paged

Find the official Lists here:

To download, use your web browser. Click on picture, save picture and zoom in if need be.


Cheese Chips


Ingredients:

Cheese (the harder the better)


Method:

Preheat oven to 180C.

Grate cheese and place small mounds on lined baking tray


Place in oven and bake at 180C for 8 minutes.

Remove from oven and allow to cool.

Enjoy the crispiness!

Broccoli and Cheese Savoury muffins

Ingredients: 120g broccoli floret pieces 120g heba pap 120ml milk 3 eggs 2 tsp baking powder 60g feta, crumbled 40g grated cheddar 1/2 tsp s...