Thursday, 28 March 2019

Meaty Bolognese

Ingredients:


500g beef mince

1 large tomato paste

1 tin chopped tomatoes

Salt to taste

1 TBS paprika

2 TBS Italian herbs

Pinch bicarb

2 TSP sweetener

1 onion, chopped

1 TBS garlic, crushed


Method:

Brown mince, add onion and garlic and stir through.

Add tomatoes and tomato paste along with sweetener, bicarb and salt.

Add herbs and paprika then add half a cup of water.

Allow to cook on low/medium heat for about 15 minutes.

Serve on zoodles or similar

Wednesday, 27 March 2019

Easy Cheesy Vegetables


Ingredients:

Mixed vegetables of your choice (200g)

2 tsp butter

60g cheese

Salt to taste


Method:

In a small microwaveable bowl, place vegetables into bowl and microwave on high for 6+ minutes (could be up to 9 depending on microwave strength).

Add salt over the top, mix, then add butter, mix again.

Grate cheese over the top and microwave further for 1 minute.

Spoon onto plate and enjoy.

Happy Being Cheesy fat filled Mug Bread


Ingredients:

3 TBS happy being mug bread mix

1 TBS butter

30g grated cheese

2 TBS water

1 egg


Method:

Mix all ingredients together in a mug.

Press down to be level.

Microwave on high for 3mins 30 seconds.

Allow to cool slightly before removing from mug.

Slice into rounds and enjoy with topping of your choice!

Monday, 25 March 2019

Heba Microwave Toad in a hole


Ingredients:

2 small cooked Banting friendly sausages

3 TBS heba

1/4 TSP baking powder

20g grated cheddar

1/2 TSP paprika

3 TBS water

1 egg


Method:

Mix together heba, baking powder, egg, water, paprika and cheese and press down mixture in a cup.

Stick the two sausages in the cup.

Microwave on high for 3mins 30 seconds.

Allow to cool slightly before enjoying with your breakfast.


Wednesday, 20 March 2019

Easy Curried Cabbage


Ingredients:

1 TBS butter

2 tsp carb smart curry spice

3 cups chopped cabbage


Method:

Melt butter in pan.

Add cabbage and fry until wilted.

Sprinkle curry spice over.

Fry until browned.

Tuesday, 19 March 2019

Heba Garlic butter and herb Microwave bread


Ingredients:


3 TBS heba

1 egg

Pinch salt

1/4 TSP baking powder

3 TBS water

1 TBS butter

2 TSP garlic, crushed

1 TBS parsley

40g cheddar grated


Method:

Add all ingredients to a microwave safe rectangular dish.

Mix thoroughly until all ingredients mixed well.

Microwave on high for approximately 3 minutes.

Toast on braai or in pan

Enjoy with extra butter!

Easy Banting Meal Plan


Purchase the Banting 7 Day Meal Plans recipe book at cna, bargain books, exclusive books or online here:





For international members:


Shopping List:

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
i2 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




If you need lunch too, please include it! We eat when we are hungry - please don't ever go hungry!!!





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




Purchase the

Banting 7 Day Meal Plans recipe book here:





For international members:

Saturday, 16 March 2019

Heba Cheese and Onion Braai Toastie


Ingredients:


3 TBS heba pap

1 egg

3 TBS water

1 TSP onion powder

20g grated cheese

1/4 TSP baking powder

Pinch salt


Method:


Mix ingredients in a rectangular microwavable dish, until smooth.

Flatten the mixture in the dish, then microwave on high for approximately 2mins 30 seconds.

Remove from dish and allow to cool.

Slice in half, add a slice of cheese, then some sliced tomato with salt and pepper, then thinly sliced onion and close with the other slice.

Butter the outsides of the bread and braai (or fry in pan) until browned and cheese melted.

Enjoy warm!

Thursday, 14 March 2019

Heba Chocolate Chip Cookies


Ingredients:


1/2 cup heba

1/2 cup butter

1 egg

1 TSP vanilla 

Pinch of salt

1/3 cup erythritol

1/2 cup Kauai whey powder (or any other clean one)

1/2 TSP bicarb

100g slab of preferred Banting friendly personal choice chocolate, chopped into small bits (caring candies, nova, lindt 85% (lindt will be higher carb!))



Method:

Preheat oven to 180C

Cream/Mix together butter, sweetener, vanilla and egg until smooth.

In a separate bowl, mix together heba, whey powder, salt and bicarb.

Add heba mixture to butter mixture and fold together until combined

Drop tablespoons onto a baking paper lined baking sheet - being careful to allow room for spreading.

Bake for approximately 10 minutes or until browned.

Allow to cool completely - in order to firm up.

Store in airtight container preferably in fridge (in hot weather).

Sunday, 10 March 2019

Chicken and Vegetable Noodle Soup



Ingredients:

1 onion, chopped

2 large carrots, peeled and chopped

1 bunch radishes, left whole

2 celery stalks, chopped

Bunch of celery leaves, chopped

4 chicken breasts, skin on and bone in

1/4 cup soaked split peas

1 tbs liquid smoke (optional)

2 tbs olive oil

2 tbs butter

Zoodles or TrulyGood Noodles or Skinny Pasta (prepare as per package)

Salt to taste


Method:

Melt butter in pot.

Fry chicken until browned, renove and set aside.

Add olive oil to pot.

Add diced and sliced veggies and allow to cook.

Stir to coat with the fats

Add chicken back to pot, along with split peas.

Add approximately 350ml water

Allow to cook, on medium heat, until split peas are cooked through.

Remove chicken, debone and shred.

Using a stick blender or potato masher - mash the vegetables until they reach the consistency you enjoy.

Add the chicken back to the pot.

Add enough noodles/zoodles to your bowl, then top with soup.

Monday, 4 March 2019

Banting Muffins


Bacon and Cheese Muffin

 Cheese and Onion Muffin





Carrot Muffin

Chocolate Muffin

Cappuccino Muffin

Choc Chip Muffin





Heba Pancakes/crepes


Ingredients:

1 whole large egg

3 egg whites

2 TBS heba pap

1/4 TSP bicarb

1/2 TSP  cream of tartar

Pinch salt

Sweetener to taste

50ml milk

Butter or coconut oil for frying



Method:


In a bowl, mix together all ingredients except oil.

Allow ingredients to stand for 10 minutes, then whisk thoroughly.

Melt fat in pan.

Pour enough mixture into the pan and turn it to spread the batter out properly.


Fry until the sides curl up, then using a spatula, turn carefully.

Once the initial turn is done and it fries a bit on the other side, it is stable enough to flip to make sure both sides are cooked.


Serve with homemade erythritol or xylitol syrup freshly made, a few drops of lemon juice and a sprinkling of cinnamon.


Recipe makes 3. Double up all ingredients to make more.


If you require savoury pancakes, omit the sweetener...

Popular Posts

Fluffy Heba Bread - Miriam Tar

If you've tried heba bread and didn't like it, I'd suggest you try this.  Ingredients: 3 Eggs 2 TSP xylitol2 heaped tablespoons ...