Blueberry Heba Flapjacks

Ingredients:

50g heba pap

1 tsp baking powder

1 tbs sweetener

2 eggs

Pinch salt

1/2 cup coconut milk OR regular milk

3-5 blueberries per flapjack

Butter for frying and topping

Method:

In a bowl, mix together all ingredients except butter.

Allow to stand for 10 minutes.

In a nonstick pan, fry 30ml amounts over low to medium heat.

Add blueberries to flapjacks as you throw the batter into the pants.

Flip once bubbles appear.

Serve with toppings of choice.

Sugar Free September BOOTCAMP

COMING SOON!

If you are looking to start your journey to a sugar free you, This one is DEFINITELY for you.

Let me explain it for you.

Being sugar free does not only mean cutting out the added sugar in your coffee, tea or food, it also means cutting out the morning cereal, the rice side to your curry and the lasagne sheets for your pasta dishes. 

So in a nutshell, you can find alternatives for these - like banting breads, banting noodles, banting porridge, cauliflower rice...you can even have a sugar replacement like xylitol, erythritol and stevia. OR you can choose to forego all of these and concentrate on the simpler items. The choice is completely yours.

What is the Boot Camp all about?

You need to follow the meal plan, follow our posts on the group (search for the #BootCamp hashtag) and read the information we post. There will be a twist in the meal plans around the 3rd week - so don't forget to stay tuned!

Before looking through the meal plans, find the important Banting info here:

Banting Lists
These will say the lists you can use for the challenge.


Net Carb List
This will tell you how many carbs (which converts to sugar) you can have per day from veggies. This is dependent on you but to be in ketosis we recommend 25g+-

How to Read Labels

If you are going to be buying pre packaged foods, always check the labels. Especially if it has a "Banting Friendly" sticker on it. Sadly some manufacturers don't adhere to the banting principles!

How to deal with Carb Flu

Depending on how carb dense your current meals are - and how low carb you go in your first week - this will depend on the severity of your carb flu. Don't be too alarmed. Read the above post to see the symptoms and how you can help yourself overcome them.

Can I drink Alcohol?

Alcohol. Yeah hey - that's a biggie for some people. Read the post to determine if its worth it for you, and which alcohol we recommend - if you do indulge.

The Rules for the BOOT CAMP are as follows:

1. To get your ratio, you need to download the CARB WISE APP here for Android devices or here for Apple Devices.

2. After you have filled in all your relevant information into your profile and your weight under the weight tab, you then work out your ratio under the portions tab. Once you have your correct ratio - you come BACK here (so don't forget to bookmark the page) to find out which meal plan suits YOU.

3. Stick to the meal plan as much as possible.

4. Only weigh yourself before and after the challenge.

5. Try to keep it green list. If you add in some orange list items, make sure its within your ratios. Red list is a complete no no.

6. Remember that the ratio is the maximum amount you can have, per day, for weight loss. See it as a "cap" or a "highest amount you can have" rather than a target that must be reached every day. If you still have a fat or protein left, its fine. We just suggest that those doing the 5 Fats, 3 Protein and 1 carb -  stick to their ratios as much as possible as we don't want anyone under eating, as by undereating - you can actually stall your weight loss too!

7. If your ratio is greater than those pictured above, you could either adapt those from above or double up on the smaller ones making minor adjustments.

8. If you have any questions, please don't hesitate to post them on Banting 7 Day Meal Plans

To work out your ratios, and for more info on how to work the app, please follow this link:



Carb Wise Tutorials

Sugar Free September Boot Camp

COMING SOON!

If you are looking to start your journey to a sugar free you, This one is DEFINITELY for you.

Let me explain it for you.

Being sugar free does not only mean cutting out the added sugar in your coffee, tea or food, it also means cutting out the morning cereal, the rice side to your curry and the lasagne sheets for your pasta dishes. 

So in a nutshell, you can find alternatives for these - like banting breads, banting noodles, banting porridge, cauliflower rice...you can even have a sugar replacement like xylitol, erythritol and stevia. OR you can choose to forego all of these and concentrate on the simpler items. The choice is completely yours.

What is the Boot Camp all about?

You need to follow the meal plan, follow our posts on the group (search for the #BootCamp hashtag) and read the information we post. There will be a twist in the meal plans around the 3rd week - so don't forget to stay tuned!

Before looking through the meal plans, find the important Banting info here:

Banting Lists
These will say the lists you can use for the challenge.


Net Carb List
This will tell you how many carbs (which converts to sugar) you can have per day from veggies. This is dependent on you but to be in ketosis we recommend 25g+-

How to Read Labels

If you are going to be buying pre packaged foods, always check the labels. Especially if it has a "Banting Friendly" sticker on it. Sadly some manufacturers don't adhere to the banting principles!

How to deal with Carb Flu

Depending on how carb dense your current meals are - and how low carb you go in your first week - this will depend on the severity of your carb flu. Don't be too alarmed. Read the above post to see the symptoms and how you can help yourself overcome them.

Can I drink Alcohol?

Alcohol. Yeah hey - that's a biggie for some people. Read the post to determine if its worth it for you, and which alcohol we recommend - if you do indulge.

The Rules for the BOOT CAMP are as follows:

1. To get your ratio, you need to download the CARB WISE APP here for Android devices or here for Apple Devices.

2. After you have filled in all your relevant information into your profile and your weight under the weight tab, you then work out your ratio under the portions tab. Once you have your correct ratio - you come BACK here (so don't forget to bookmark the page) to find out which meal plan suits YOU.

3. Stick to the meal plan as much as possible.

4. Only weigh yourself before and after the challenge.

5. Try to keep it green list. If you add in some orange list items, make sure its within your ratios. Red list is a complete no no.

6. Remember that the ratio is the maximum amount you can have, per day, for weight loss. See it as a "cap" or a "highest amount you can have" rather than a target that must be reached every day. If you still have a fat or protein left, its fine. We just suggest that those doing the 5 Fats, 3 Protein and 1 carb -  stick to their ratios as much as possible as we don't want anyone under eating, as by undereating - you can actually stall your weight loss too!

7. If your ratio is greater than those pictured above, you could either adapt those from above or double up on the smaller ones making minor adjustments.

8. If you have any questions, please don't hesitate to post them on Banting 7 Day Meal Plans

To work out your ratios, and for more info on how to work the app, please follow this link:



Carb Wise Tutorials

Cabbage Pizza Base

Ingredients:

2 cups grated cabbage

1 tsp baking powder

80g grated cheddar

2 tbs heba

Pinch salt

1 egg

Method:

Grate cabbage, place in a clean kitchen towel and squeeze out moisture.

Place in bowl with egg, baking powder, salt, he a, and any other spices you enjoy.

Mix together well.

Place mixture in a round microwave dish.

Microwave on high for 4:30mins

Melt 1 tbs butter in a frying pan

Fry base on both sides until browned.

Place on baking sheet lined baking tray.

Add tomato sauce on top, then add toppings and cheese and bake until cheese is melted.

Enjoy!

Nutritional info per large slice

Cabbage Bread: Almond Flour

Ingredients:

1 cup grated cabbage

1/2 tsp baking powder

1 tbs cream cheese

1 tbs almond flour

Pinch salt

1 egg

Method:

Grate cabbage, place in a clean kitchen towel and squeeze out moisture.

Place in bowl with egg, baking powder, salt, almond flour, cream cheese and any other spices you enjoy.

Mix together well.

Place mixture in a rectangular microwave dish.

Microwave on high for 4:30mins

Melt 1 tbs butter in a frying pan

Fry bread on both sides until browned.

Enjoy!

Nutritional info per large slice

Basic Cabbage Bread

Ingredients:

1 cup grated cabbage

1/2 tsp baking powder

Pinch salt

1 egg

Method:

Grate cabbage, place in a clean kitchen towel and squeeze out moisture.

Place in bowl with egg, baking powder, salt and any other spices you enjoy.

Mix together well.

Place mixture in a rectangular microwave dish.

Microwave on high for 4:30mins

Melt 1 tbs butter in a frying pan

Fry bread on both sides until browned.

Enjoy!

Nutritional info per large slice:



Economical: Yes, the most economical of them all

Taste compared to others: 7/10 

Chicken and Pumpkin Durban Curry

Ingredients:

450 chicken fillets cut into cubes

2 tbs oil of choice (I used coconut)

2 whole cloves

1 bay leaf

3 cinnamon sticks

1tsp ground fennel

1 onion, grated

2 tsp giner and garlic paste

1-2 tsp salt

1/4 tsp turmeric

4 tbs masala chicken

1 two garam masala

1/4 tsp cardoman powder

1/4 pumpkin peeled and cubes

1 tin tomatoes, chopped

Method:

Heat oil, then add onion, cardoman, turmeric & spices and fry for a few seconds allowing the onion to soften.

Add masala, ginger & garlic allow to cook for a few seconds being sure not to burn.

Add tomatoes and allow to simmer for a few minutes to thicken.

Add meat.

Turn down heat and cover pot allowing to simmer for 10 minutes.

Remove lid, add pumpkin and cook until liquid becoms thicker.

Simmer until ready to serve

Garnish with coriander leaves (optional)

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 salt



Method:

Preheat oven to 180C

Prepare muffin tray and cases with 8 muffin cases.

In a bowl, mix together heba, salt, baking powder, eggs and milk.

Add cheese and broccoli pieces, mixing well.

Spoon mixture evenly between muffin cases.

Bake in oven for approximately 45mins or until skewer increased comes out clean.

Allow to cool completely before serving.

Enjoy!

Less than 2g net carbs each :)



Flourless Super Low Carb Pizza Crust

Ingredients:

600-650g turkey or chicken breasts, cooked

2 cups grated cheese (cheddar, mozzarella or gouda all fine)

2 eggs

Salt and pepper to taste

Method:

Chop meat into chunks, then add to food processor and process until crumbles.

Add eggs and cheese and pulse until all incorporated.

Split mixture into two then shape into desired shape.

Bake on baking paper lined baking sheet in 200C oven for approximately 20 minutes or until firm.

Remove the baking paper baking and turn crust over. 

Bake for a further 5 minutes.

Remove from oven, place tomato sauce of choice on top, then cheese and other desired toppings.

Place back under grill and remove once cheese is bubbling and melted.

Slice and enjoy!

Homemade Sugar Free Tomato Sauce

Ingredients:

6 tomatoes, chopped

2 cloves garlic, crushed

2 tbs oil of choice

Salt to taste

1/2 onion, finely chopped

2 tbs erythritol or xylitol

2 tbs vinegar

Method:

Place oil in pot, then add onion and garlic.

Fry for a minute, then add tomatoes and the rest of the ingredients except the vinegar.

Cook down on medium heat for approximately 20 minutes.

Add vinegar and cook for a further 5 minutes.

Allow to cool slightly then blend until smooth using liquidiser/blender or hand blender.

Bottle, allow to cool to room temperature, then refrigerate.

Will last in fridge for at least 2 weeks.



Tomato Breakfast Cups



Ingredients:

3 Large tomatoes

3 eggs

1 piece ham

1/4 red onion

40g grated cheddar

Salt and pepper to taste

Spring union for garnish (optional)

Method:

Prepare a muffin tray by greasing it.



Cut the top off the tomato, then, using a spoon, hull them. Remove the seeds and "meat" inside of the tomatoes out.

Place in greased muffin tray.



Add chopped ham equally.

Add onions and cheese



Break egg on top and add salt and pepper



Bake in 200C oven for approximately 20 minutes or until egg set.



Add chopped spring onion and enjoy!

Chicken Curry

Ingredients:

2 tbs coconut or olive oil

1 medium onion, chopped

500g chicken fillets or 800g chicken pieces (if using pieces, reduce oil to 1 tbs)

15 ml turmeric

15 ml ground cumin

10 ml ground coriander

10 ml fennel

15 ml red masala (available at spice shops and Food Lovers Market)

30 ml garlic and ginger paste

2 medium tomatoes, chopped roughly

1 cauliflower cut into florets

Spring onion for decoration

Salt to taste

1 tbs sweetener

Heba pap as needed for thickening

Method:

Heat oil in a pot, add onions and fry until browned.

Add chicken and stir well.

Add the spices, garlic and ginger paste, a pinch of salt and the chopped tomatoes.

Pour in 250 ml of water.

Cook, then stir for five minutes, and then cover the pot with a lid.

Add the cauliflower and more water if necessary (see consistency)

Cover and simmer on a low heat until the cauliflower is cooked to your liking.

Allow sauce to reduce to your liking, and if need be, add heba pap 1 tsp at a time.

Allow to thicken.

Just before serving add the spring onion to garnish.

Serve with coconut Roti's or cauli rice or banting pap



Creamy Radish Salad

Ingredients:

6 radish

1 avo

1 small punnet baby tomatoes

2 tbs lemon juice

1 tbs balsamic vinegar

Salt and Pepper to taste

Method:

Cube avo, add lemon juice and toss together to coat.

Slice radish thinly, add to avo.

Halve tomatoes, add to avo and radish.

Add salt and pepper to taste.

Drizzle with balsamic vinegar, toss and enjoy.

Chicken Noodle Soup

Ingredients:

1 pack carbsmart chicken & herb soup

1/2 tbs butter

75g trulygood noodles

Boiling water

Method:

In a bowl, steep 75g trulygood noodles in boiling water for 3 minutes.

Drain and add back to bowl, adding soup mix, butter and 200ml water.

Mix well until butter is melted and allow to thicken for 2 minutes.

Enjoy!