Monday, 30 March 2020

Quick chocolate pudding


So quick and easy - you just have to try it!

Ingredients:

20g lindt or caring candies
125ml cream
1/2 TSP sweetener

Method:

Place in cup.
Microwave for 1min 20 seconds.
Stir until all mixed together.
Garnish with berries and enjoy.

Wednesday, 25 March 2020

The Banting Lockdown




Many have requested that we have a challenge during this time - to bant during our lockdown. Below you will find a meal plan that will last you beyond the 21 days which includes a shopping list and general tips on banting during this pandemic.

It is however important to note that you should be a little less harsh on yourself during this time. If you can't stick to plan, if you need to deviate due to supplies - don't stress. Stress not only compromises your immune system, it can also stall weight loss.

Our ONLY goal with this is to be united - and Bant. Use the groceries you have and use the below as a guideline. 

If you are feeling unwell, please phone your doctor or healthcare provider.


Shopping list for first 14 days:

1 dozen eggs
500g butter
2 x 1/4 chicken pieces
12 x baby marrows
3 x gem squash
8 x chicken thighs
3 x avos
2 punnets mushrooms
2 x 250g chicken livers
1 x onion
2 x broccoli
1-2 packets carrots
4 large slices ham
500g cheese
4 pork rashers
1 cauliflower
4 x chicken fillets
Sea salt or Himalayan salt
Pure pepper
Peri peri spice

Optional:
Spices to taste - must be banting friendly.






Monday
Breakfast

2 fried eggs fried in butter,
1 grilled pork rasher
1/2 avo
1/2 cup mushrooms fried in butter

Lunch

Make: 250g chicken livers fried with 1/2 chopped onions in 2 TBS butter with 2 TSP peri peri and salt to taste
Eat half and reserve half in fridge. 

Supper

Make: 4 grilled chicken thighs,
Peel 2 carrots, wash 4 baby marrow and 1/2 broccoli. Chop all and steam with salt. Add 40g grated cheese on top.
Eat half, reserve half in fridge.

Tuesday
Breakfast

Chop 1-2 large slices ham (gypsy etc).
Melt a tbs butter in a pan.
Fry 1/2 cup chopped mushrooms, remove and keep to the side.
Mix together 2 eggs and fry over medium heat.
Add ham, mushrooms and 40g grated cheese once egg is almost cooked, close and serve.

Lunch

Leftovers Reserved from yesterday lunch.

Supper

Leftovers Reserved from last night supper.

Wednesday
Breakfast

1 grilled pork rasher
2 scrambled eggs fried in butter
1/2 cup mushrooms fried in butter
1/2 avo

Lunch

Make: Peel 4 carrots, wash and slice carrots with 4 baby marrow and 1 broccoli.
Slice and fry 2 chicken fillets in 2 TBS butter, spices to taste.
Add veggies and fry for a few minutes, add 1/4 cup water and cook until water cooks away.
Eat half and reserve half.

Supper

Make: 2 x quarter chicken pieces, grilled
1 gem squash, steamed, with 1 TBS butter in each after.
4 carrots peeled, sliced, steamed with added butter.
Eat half and reserve half.

Thursday
Breakfast

2 fried eggs fried in butter,
1 grilled pork rasher
1/2 avo
1/2 cup mushrooms fried in butter

Lunch

Leftovers reserved from yesterday's lunch.

Supper

Leftovers reserved from last nights supper.





Friday
Breakfast

Chop 1-2 large slices ham (gypsy etc).
Melt a tbs butter in a pan.
Fry 1/2 cup chopped mushrooms, remove and keep to the side.
Mix together 2 eggs and fry over medium heat.
Add ham, mushrooms and 40g grated cheese once egg is almost cooked, close and serve.

Lunch

2 pork rashers grilled
Steam 1/2 cauliflower. Add butter.
Grate 40g cheese over.
Steam 1/2 gem squash, add 1 TBS butter after.

Supper

Make: Slice 2chicken fillets, fry in 2 TBS butter with spices of choice
Steam 1 gem squash and 1/2 cauliflower. Add 1 TBS butter to each gem squash half and 40g grated cheese to cauliflower.
Eat half and reserve half.

Saturday
Breakfast

1 grilled pork rasher
2 scrambled eggs fried in butter
1/2 cup mushrooms fried in butter
1/2 avo

Lunch

Make: 250g chicken livers fried with 1/2 chopped onions in 2 TBS butter with 2 TSP peri peri and salt to taste
Eat half and reserve half in fridge.

Supper

Make: 4 grilled chicken thighs,
Peel 2 carrots, wash 4 baby marrow and 1/2 broccoli. Chop all and steam with salt. Add 40g grated cheese on top.
Eat half, reserve half in fridge.

Sunday
Breakfast

Leftovers from lunch yesterday.

Lunch

Leftovers reserved from friday night supper.

Supper


Leftovers reserved from last night supper.

Shopping List for further 2 weeks:

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!!!





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:



Sunday, 22 March 2020

New Banting lists - March 2020


Lists now include more orange list items moved from red list. Can you spot them?











Do you need the BEST Banting recipes grouped into a book?
See below!

Purchase the

Banting 7 Day Meal Plans recipe book here:





For international members:






Tuesday, 17 March 2020

Evan a la King - Creamy Baked Chicken and Salami


Ingredients:

4 chicken fillets, cubes
200g salami, cubes
2 TBS garlic crushed
100ml cream
2 handfuls cheese, grated
2 TBS paprika
1 TBS mustard
1 TBS butter

Method:

Fry butter in pan, add chicken, garlic and salami. Fry until chicken cooked.
Add cream, 1 handful of cheese, paprika and mustard.
Mix well and allow to simmer over medium heat until cheese melted.
Place into a baking dish and sprinkle remaining cheese over.
Bake in oven until cheese is melted and bubbling.

Sunday, 15 March 2020

Tips on Banting during an Epidemic.



It is imperative to stay calm and stick to the facts when it comes to the new COViD-19 / Coronavirus epidemic. Get your news regarding the virus from reputable news sources and do not spread false rumors regarding this. Staying calm is good for your immune system and panic compromises it. The best place to get your accurate information would be your countries department of health website and the World Health Organization website.



Below you will find a list of banting foods that will help you in times of not being able to go to the shops as often as you did before - to limit your exposure to large crowds and gatherings.



Meat + animal protein:

• If you have a freezer, Frozen portions of various meat where available will be good to limit going to the shops as often. If not, meat is usually good for a week once cooked, in the fridge.

• Eggs keep well in and out the fridge.

•Canned tuna.

•Grated cheese can also be frozen, and cheese usually lasts well in the fridge too.

• Yoghurt is something you can make at home too (there is a homemade recipe here)

Vegetables:

• Carrots, gem squash and sweet potato last long.

• Make cauliflower and broccoli rice and freeze in portions.

• Peel and chop butternut/pumpkin and carrots and freeze, in portions.

• Fry mushrooms in portions and freeze.

• Prepare avocado - mash with salt, pepper and lemon juice and freeze in ice tray, pop out of tray and into zip lock bags to save on space.

• Frozen veggies like peas/mixed veggies/caulirice, baby carrots, stir fry mixes will all work well.

• Canned or dried beans (soak as necessary)

• Canned vegetables (where no added red list observed).

•Olives



Others:

• Most flours keep well (like heba, almond etc) so you can bake ahead and freeze bread into portions, too.

• Canned coconut milk and cream

Fats:

•Coconut oil

•Extra virgin olive oil

•Butter

• Hi oleic sunflower oil

• Palm oil/holsum

An idea also would be to use UHT milk/cream during this time. Yes. Fresh is always and will always be best but UHT is personal choice.

General health advise from WHO:



Purchase the

Banting 7 Day Meal Plans recipe book here:





For international members:


Boosting your immune system:

I have read various articles lately specifically related to Colds and flu and viral infections like the corona virus - the following are general tips to keep your immune system boosted during this time - especially as well are approaching the winter months:

• Get enough sleep. The suggestion is 7 hours are beneficial for overall well being.

• Reduce stress. I know this is a general stressful time now, but as I said above, stress weakness your immune system. So take one day at a time.

• Take a vitamin d3 supplement

• Eat as healthy as possible (see food lists above).

• Take a vitamin C supplement.

• If you're feeling unwell, take zinc until you're feeling better.

Speak to your pharmacist regarding the correct dosage for you.








Saturday, 7 March 2020

Moist chocolate cake with chocolate ganache topping


Ingredients:
2 TBS almond flour or sunflower seed flour
1 TBS cocoa powder
1 TBS sweetener
2 TBS cream
1 egg yolk
1/4 TSP baking powder
1 TBS coconut oil
Pinch salt

Method:

Mix together well in a cup, microwave on high for about 1min20seconds. Allow to cool slightly before removing from cup.

For the ganache:

Microwave together 1/4 cup cream with 1 block lindt (around 30 seconds) stir to combine and top cake.

Tuesday, 3 March 2020

Spinach and Feta muffins


Ingredients:

250g almond flour OR sunflower seed flour
200g feta, cubes
200g spinach, steamed and chopped
4 TBS psyllium husk
4 large eggs, beaten
1 cup boiling water
1 TBS baking powder
1 tsp salt

Method:

Preheat oven to 180C.
Mix dry ingredients together.
Add spinach and feta and mix.
Add egg and mix.
Lastly, add boiling water and mix well.
Add mixture to muffin lined muffin tin.
Bake for approximately 25-30 mins until skewer inserted comes out clean.
Allow to cool before eating.

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