Wednesday, 27 February 2019

Heba Crisp Ginger Biscuits


1/2 cup heba

1/2 cup whey protein (I used Kauai)

4-6 TBS erythritol (i think 4 is plenty)

1/2 cup butter

1/2 TSP mixed spice

1/2 TSP cinnamon

1 1/2 tsp ginger

Pinch salt

5 TSP cold water


Preheat oven to 145C

Mix together butter and sweetener.

In a separate bowl, sift heba, whey and spices together.

Mix together well with butter mixture.

Add water and mix until soft dough is formed.

Wrap in cling wrap and pop into the freezer for 10 minutes.

Cut out two pieces of baking paper.

Remove chilled dough from freezer, and unwrap.

Place dough on one piece of baking paper and place the other piece on top.

Roll the dough out to around 1cm thickness.

Cut into shapes as desired and place on a baking paper lined baking sheet.

Bake for appriximately 10 minutes (until browned).

Remove from oven and allow to cool completely on the tray before touching, to allow biscuits to crisp up.


Sunday, 24 February 2019

Heba Fish Batter


1 egg

1/4 TSP baking powder

Pinch salt

2-3 TBS heba

Seasoning of your choice - smoked paprika and onion powder are both nice

Holsum or coconut oil etc for frying


Place heba, salt and sesoning in a plate and mix

Place egg and baking powder in a bowl and whisk together

Heat oil until hot

Roll fish in heba mix, then dip in egg, then heba again, then egg again.

Fry in oil, skin side down until browned. Turn round and fry until the other side is browned too. 

Enjoy hot :)

Friday, 22 February 2019

Heba Microwave Cheese and Onion Muffin in a cup


3 TBS heba

4 TBS water

3 TBS chopped, fried onion

2 TBS grated cheese

1 TBS onion powder

1 egg

1/4 TSP baking powder


Reserve some onion and cheese for topping, then mix remaining ingredients together in a cup.

Top with reserved onion and cheese, then microwave on high for 2 mins 30 seconds (microwave times may vary).

Remove from cup and serve with butter!

Thursday, 14 February 2019

Savoury Seed Crackers


50g flax seeds

125g sunflower seeds

125g sesame seeds

75g pumpkin seeds

500ml water

2 TBS psyllium husk

2 TBS onion powder

2 tsp smoked paprika

1 TSP sat


As easy as...

Preheat oven to 160C

Mix all ingredients together.

Allow to stand for 10 minutes.

Line 2 baking sheets with baking paper.

Divide mix evenly and spread thinly onto baking sheet.

Bake for 15-20 minutes and score crackers (light cuts)

Bake further until crispy. (Oven times may vary)

Allow to cool, place in airtight container

Wednesday, 13 February 2019

Mini Stuffed Mince Pies


400g mince

1 TSP salt (more or less to taste)

1 egg

1 TBS heba

2 TSP mixed herbs

1 TBS smoked paprika

1 TBS onion powder

Cheese for filling.


In a bowl, mix together the mince, egg, heba and spices.

Use tablespoons full, and press down in a Mini muffin pan.

Press your finger down, then add a block of cheese in the middle.

Use a little mince mixture for the top covering.

Bake in a 180c preheated oven until firm to the touch - around 20 minutes.

Enjoy while warm.

Tuesday, 12 February 2019

Heba Baked Coconut Flavoured porridge.

Banting friendly, dairy free!


3 heaped TBS heba

1 egg

Sweetener to taste (around a TBS)

180ml Coconut milk

1 TSP cinnamon

Handful toasted coconut (optional)

Pinch salt


Mix ingredients together in a bowl, then microwave on high for 2:30mins approximately. 

Sprinkle with more cinnamon, few shards of toasted coconut and coconut milk.

Enjoy warm

Monday, 11 February 2019

Heba Savoury Bacon and Cheese Muffin in a cup


1 rasher bacon, cooked and chopped 

40g grated cheese

3 TBS heba

1 egg

1/4 TSP baking powder

Salt pinch 

3 TBS water

2 TSP onion powder (optional)

1/2 tsp smoked paprika


Reserve a sprinkling of cheese and bacon, add the rest of the ingredients together and mix well.

Place into a tea cup and press down.

Sprinkle remaining cheese and bacon on top.

Microwave on high for 3 mins 30 seconds.

Allow to cool slightly before removing from cup.

Enjoy with or without butter...

Saturday, 9 February 2019

Peanut Butter and Banana Microwave Heba Muffin


50g banana (it was about 3/4 of a small one)

3 TBS heba

1 egg

2 TSP peanut butter (sugar free black cat etc)

3 TBS water or milk or amasi etc

Pinch salt

1/4 tsp baking powder

Few drops vanilla


Mash banana in a tea cup (or regular but a teacup gives it the muffin look.)

Mix remaining ingredients into the mashed banana, then mix well.

Microwave on high for 3 minutes.

Allow to cool slightly before removing from cup.

Enjoy with butter.

Flat Tummy Foods

Insulin resistance is often associated with "big rounded stomachs". Banting combats that. Get your lists below.
Remember it is imperative to download and read the beginners guide...

Ok, let me explain how the lists work.

Although working from the lists is crucial - it is not the be all to end all.

You HAVE TO download the Beginners Guide to Banting from Banting 7 Day Meal Plans.

The information contained in that document is really the most comprehensive, informative Banting guide you will get - FREE or PAID! (and that happens to be completely free of charge - so please get downloading.

Below however are the three lists.

We don't have rainbow lists because we believe in keeping it simple.

The Green List:

The Above list has all the foods that you can eat every day.

There are cautionary carb values next to those that are a little more than our usual "under 6g carbs" means green list - otherwise you have healthy unprocessed meats, vegetables and fruits under 6g/100g net carbs, approved sweeteners and healthy fats on this list.
Remember that Dairy like Milk, amasi and yoghurt - unless you are tracking your consumption - the general guide suggests only 100ml in total of any one of the three.
Why? The carbs quickly add up - as most are 5g/100ml or grams.

The Orange List:

Let me explain to you how the Orange List ACTUALLY works.

The orange list is not a NO list - it is a "sometimes" list.
Sometimes refers to whether you are here to lose weight or not too.
It does not mean you can't EVER have orange list if you are not at Goal Weight.
"Sometimes" however depends on you and whether you are diabetic or insulin resistant. Orange list, because it is higher in carbs - has more of an ability to spike your blood sugar levels - which we are generally looking to avoid.
Pregnant and Breastfeeding moms as well as children can basically eat freely off the Orange list so as to stay out of ketosis. (So keeping your net carbs to above 50g per day)

The Red List:

Red list is the NEVER List.

With the exception of occasional oats and brown rice for children, it is off limits and not healthy for ANYONE! You are not "missing out" of any nutrients if you cut the above foods out completely!

To download them directly, click on the three dots at the top of your current browser, then click "Open with" and choose your current browser. You will then be able to click on each picture and save as you would normally off Google.

Thursday, 7 February 2019

Heba Microwave Carrot Muffin


2.5 TBS heba 

4 TBS grated Carrot

2 TBS milk

2 TBS coconut oil

Pinch salt

1 TBS sweetener (or to taste)

1 TSP cinnamon

1 TSP mixed spice

1/4 TSP baking powder

1 egg

Topping ingredients:

1 TBS cream cheese

Sweetener to taste

2 TSP lemon juice


Its so simple, you mix all the muffin ingredients together in a cup...

Microwave on high for 3 minutes 

Mix together the topping ingredients with a spatula until smooth... if you wish, then spread over muffin.

Wednesday, 6 February 2019

Heba Choco-Nut Microwave Baked Porridge


1/4 cup heba

3/4 cup water

1 egg

1 TBS cocoa powder

10g nuts of choice


In a bowl, mix together heba, water, cocoa and egg, then add 3/4 of the nuts, chopped inside the mix.

Mix well

Microwave on high for 2 minutes.

Serve warm with remaining nuts and topping of your choice...

For a dairy free alternative, use coconut cream, otherwise whipped cream or yoghuet make yummy additions.

What the portions look like on the carb wise app:

Monday, 4 February 2019

Heba Chocolate Muffin in a Cup


2.5 TBS heba

1/4 TSP baking powder

1 egg

2 TBS coconut oil

1 TBS cocoa powder

3 TBS milk or yogurt or cream

1 TBS sweetener

Pinch salt

Few drops vanilla

20g banting approved chocolate, chopped. 


In a cup, mix all ingredients together until well combined.

Microwave on high for 2:30+-

Enjoy warm...

Heba Cappuccino Muffin in a Cup


3 TBS heba

1/4 TBS baking powder

Pinch of salt

1 egg

1 TBS coconut oil

1 TBS sweetener

Few drops vanilla

3 TBS heated milk

1 TSP coffee (good quality)

20g chopped banting friendly chocolate 


Place milk in cup to heat in microwave.

Once hot, add coffee and stir until dissolved.

Add the remaining ingredients and stir well until all combined.

Microwave on high for between 2-3 minutes (depending on microwave. If the top is no longer racket/raw, its done.

Remove from cup, slice in half and enjoy!

Saturday, 2 February 2019

Smokey caramelised onions


2 medium onions (around 2 cups, slices)

1 TBS olive oil

1 TBS butter

1 tsp smoked paprika

1/2 TSP turmeric

Salt and pepper to taste

Sprinkling of Italian herbs


In a pan, melt together the oil and butter.

Add sliced onions and saute until translucent.

Add spices and 100ml water and fry further until all water cooks away.

Serve warm in small quantities as an accompaniment to your meal

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