On this page I would like to introduce some of my favorite low carb recipes. Banting changed my life, for me it is a lifestyle and not a diet.

Bread and butter pudding

Cut 3 slices bread into blocks

Add 1/3 cup sugar and 4 tablespoons of butter to 1 1/2 cup lukewarm milk. Add bread. Mix in 1 teaspoon baking powder, 1 teaspoon vanilla, 1/2 teaspoon salt and 4 egg yolks

Bake at 180 degrees for 30 minutes.

Put dots of apricotjam on top of pudding.

Beat 4 egg whites, adding 6 tablespoons of sugar slowly, beat until stiff.

Bake till peaks turn light brown.

 

Whole wheat rusks



100ml sunflowerseeds

5 cups whole wheat flour

1 cup sugar

4 teaspoons baking powder

Half teaspoon salt

100ml coconut

250g butter

Melt butter and mix with dry ingredients

In another bowl, mix 1 and half cup luke warm water with 1 teaspoon bicarb and 1 teaspoon cream of tartar

Add 4 teaspoons of lemon juice

Add to flour mixture and mix together.

Shape 2 tablespoons of dough into ruks. Place on baking sheet.

Bake for 1 hour at 180.

Dry out for 3 hours at 100 degrees.

 

Baked hake

Ingredients

6 pieces of hake

250ml fresh cream

250ml milk

1 packet white onion soup

250ml grated cheddar cheese

Method

Mix cream, milk and soup together.

Place fish in oven proof dish.

Pour mixture over.

Sprinkle cheese on top.

Bake at 180 degrees for 1 hour.

 

Savory rice

Ingredients

4 cups cooked rice

1 onion

8 mushrooms

1 bell pepper

Spice for rice

Saute onion, mushrooms and bell pepper. Add spice for rice and stir fry for about 2 minutes.

Add rice, mix well and serve.

 

Mexican corn soup

4 tablespoons butter
1  white onion chopped
1 jalapeno minced
4 cloves garlic crushed
3 tablespoons flour
2 teaspoons ground cumin
1 teaspoon chili powder or chili flakes
4 cups chicken stock
6 cups frozen corn kernels
1 tablespoon sugar
2 teaspoons salt
1 cream or millk
Toppings:
250g bacon pieces
1/2 cup feta cheese
1 jalapeno sliced

Fry bacon  in a large saucepan over medium high heat. Remove when crispy and set aside. Add in the onions and minced jalapeno and sauté for about 5 minutes, then stir in garlic and cook for another  minute.
Stir in the flour, cumin, and chili powder and cook 1-2 minutes. Whisk in the chicken stock until smooth and bring to a boil. Add in the corn, sugar, and salt. Once it returns to a boil, reduce the heat to low and simmer 10 minutes.
Stir in the cream or milk.

Serve with topping and enjoy.

 

Copper penny salad

SKINNY CHICKEN AND CAULIFLOWER MASH

CHICKEN

INGREDIENTS

15ml butter
500g chicken breast or left over chicken cut in bite size pieces.
1 chopped pepper, I used red
10 sliced mushrooms
1 small chopped onion
4 tablespoons cream cheese
1 chicken stockpot
500ml water
2 tablespoon fennel
15ml smoked paprika
1.5ml nutmeg
1 cup frozen peas
lemon juice and
Salt and pepper to taste

Instructions
Add the butter, mushrooms, and onions in pan and sauté for about 8 minutes.
Push the mushrooms and onions to the sides of the pan and add in the chicken. Add salt and pepper and cook for few minutes, stirring once or twice.
Add in the pepper, fennel, paprika, and nutmeg. Stir and cook another 2 minutes. Then mix in the cream cheese, chicken stockpot, water and peas. Stir and simmer until the cream cheese melts into a smooth sauce.
Add lemon juice and more fennel to taste.

CAULIFLOWER MASH

1 head cauliflower florets, chopeed

15ml butter

500ml water

Salt and pepper to taste

Saute cauliflower in butter.

Add water and simmer till tender.

Add salt and pepper to taste.

Mash and add extra butter.

 

 

 

LOW CARB BOBOTIE

Ingredients
For the meat mixture:
3 tbsp of one of the following: coconut oil, olive oil, lard, butter or ghee
1 large onions, finely chopped
7.5ml curry powder
2.5ml turmeric
2.5ml ground cumin
ground black pepper
Pinch ground coriander seed
Pinch cinnamon
500g ground beef (free-range, if possible)
2.5ml salt
1/4 cup apple, finely chopped
1 egg (free-range, if possible)
For the custard topping:
1 large eggs plus one egg yolk (free-range, if possible); the extra egg yolk gives the topping a lovely golden colour
1/3 cup heavy cream or creamy coconut milk
salt
Freshly ground pepper to taste
3 bay leaves
Directions
Preheat the oven to 180 C / 325 F
Heat the coconut oil over medium-low heat in a large pot
Add the onions and spices, and cook, stirring frequently, until the onion is golden and translucent
Add the ground beef and salt and cook, stirring frequently, until the meat is no longer pink.
Stir in the chopped apple.
In a small bowl, whisk the 1 egg well, then pour over the meat mixture. Stir well.
Put the meat and egg mixture into a large baking dish and pat to distribute evenly.
Now make the savoury custard: In a separate bowl, use an egg-beater or a whisk to combine the egg and egg yolk, cream or coconut milk, salt and pepper.
Pour the custard evenly over the meat
Position the bay leaves decoratively on top.
Bake until firm.

 

BEEF TACOS

• 

INGREDIENTS

• 5oog mince
• Coconut oil for frying
• 1 onion chopped
• 1 green pepper chopped
• 1 clove  garlic crushed
• 6  Table spoons tomato puree
• Taco seasoning to taste
• Salt and pepper to taste

METHOD

• Fry mince in Coconut oil untill brown
• Add the onion, green pepper, garlic tomato puree and simmer for 10 minutes
• Add the seasoning and salt and pepper to taste
• Scoop a little bit of mixture into shells

Serve with iceberg lettuce, sour cream, diced avocado and grated shredder cheese

TACOS

• Place 2 tablespoons of grated Cheddar Cheese into a small plate
• Microwave for 2 minutes, till light brown
• Take out of microwave oven  and fold the cheese into the shape of a taco, be careful not to burn yourself

BAKED CUSTARD

INGREDIENTS

• 4 Eggs
• 60ml Xylitol
• 5ml Vanilla Essence
• 250ml Cream
• 300ml Full Cream Milk

METHOD

• Preheat oven to 180°
• Beat Xylitol, eggs and vanilla together
• add milk and cream to mixture and beat until well combined
• Pour into ramekins
• Place Ramekins into a large oven proof dish and fill dish with some water
• Bake for  25 – 30 minutes

CHOCOLATE MOUSSE

This recipe is from the Banting Wagon

• 

INGREDIENTS

• 300g Dark Chocolate (Anything over 70% will really do fine, the higher the better though!)
• 3 Eggs
• 1/4 Cup Xylitol
• 1 Tbsp Cocoa Powder
• 300ml Whipping Cream
• A Handful of Strawberries, Blueberries, Raspberries etc.

METHOD

• First melt the dark chocolate in a double boiler (place a bowl over a pot of simmering water which will gently heat the bowl using the steam) and stir the chocolate until melted.
• Once it’s melted and you’ve given it a good stir, set it aside briefly to cool a little bit.
• Place the eggs and the Xylitol into a large bowl and beat with an electric beater (or arm power if you’re like me) until mixture is pale, thick and doubled in volume (roughly 5 minutes with electric beater).
• Fold in the chocolate and the cocoa powder until all the elements are sufficiently combined.
• In a separate bowl, whip the cream.
• Use a decently large spoon to fold the cream into the chocolate mixture (it’s important to do this carefully as you want to keep the mixture as light as possible).
• Spoon into serving glasses/bowls/ramekins and chill in the fridge for at least 1 hour. Remove from fridge 15 minutes before serving, and serve with berries and cream.

SLOW COOKER CABBAGE STEW

INGREDIENTS

• Half a cabbage sliced into thin strips
• Packet of bacon pieces
• One onion sliced
• Two sweet potatoes, peeled and sliced
• Coconut oil
• Salt to taste

METHOD

• Braise onion and bacon together.  Put aside.
• Put sweet potatoes slices on the bottom of the slow cooker.  Add the cabbage on top of the sweet potatoes. Add a half cup of water to e pot. Pour the onion and bacon, together with the oil, over the cabbage.
• Cook the stew for 4 hours on high.

CHEESECAKE MOUSSE

This weekend I decided to try out something new. I created this recipe and the family really enjoyed it.  I must warn you that it is quite rich,so I recommend small portions.

INGREDIENTS

• 230g cream cheese
• 125ml cream
• 1 packet sugar-free Pineapple jelly
• Juice of 1 lemon

METHOD

• Prepare jelly
• Whip the cream
• Mix all the ingredients together
• Spoon into individual ramekins
• Refrigerate for 30 minute

I made extra jelly and spooned it on top of some of the servings,garnished it with cream and pieces of fresh fruit.

VEGETABLE DISH

After a very busy weekend baking, creating and trying out new low carb and banting recipes, I decided to open the fridge and to make something with all the leftover ingredients from the weekend. My family really enjoyed it,  so I decided to share it with you.

INGREDIENTS

• Coconut oil
• Half red onion, sliced
• Packet of mushrooms, sliced
• Crushed garlic clove
• Caulirice
• 6 zuchinni , sliced
• 8 Cherry tomatoes
• A bit of cream
• Salt and black pepper to taste
• Grated cheddar cheese

METHOD

• Heat oil. Fry onion, garlic and mushrooms
• Add zuchinni  and caulirice.  Fry till tender
• Add tomatoes and cream and simmer
• Add seasoning to taste
• Spoon into serving bowl
• Top with grated  cheese

FAT HEAD PIZZA BASE

Friday nights are pizza nights.  This is the best pizza base ever

INGREDIENTS

• 1. 5 cups  of shredded Mozzarella cheese
• 2 tablespoons cream cheese
• 3/4 cup Almond flour
• 1 egg
• 2 cloves of garlic

METHOD

• Microwave cheese for 1 min, stir and then another 30 sec, stir (very hot!)
• Stir in egg & almond flour
• Wet hands and spread the dough thin on parchment paper. It should spread evenly with dough-like consistency (if stringy  then your cheese has hardened too much just put it back in the microwave for maybe another 20 seconds)
• Dock (poke rows of holes) with a fork to avoid bubbling
• Sprinkle with garlic salt
• Put in 220 degree oven
• After about 8 minutes, check it and poke holes where any large bubbles may be.
• continue cooking for a total 12-14 min, or until slightly brown on top.

MOCK APPLE PIE

I really missed my homemade Apple pie and decided to experiment with alternatives. I created this new, wonderful recipe. I hope  that you will enjoy it as much as we do.

Ingredients

Crust

• 1 cup Almond flour
• 1 cup Coconut Flour
• 1/3 cup xylitol
• 1 cup grated butter
• Cinnamon

Filling

•  1 large marrow/courgette
• Butter 
• Cinnamon
• Mixed spice
• Xylitol

METHOD

Peel and cut marrow/courgette  in small pieces, remove pips

Simmer marrow/courgette  in butter,Cinnamon, all spice and xylitol till tender.

Mix all dry ingredients together.

Rub butter into dry ingredients.

Place marrow/courgette  in pie dish and cover with topping.

Bake at 180°c till golden brown.

CONDENSED Milk

I made this creamy, yummy condensed milk and used it in some of my baking. I will soon share more recipes, using the condensed milk.

Ingredients

• 400ml Coconut cream
• 1 teaspoon vanilla
• Pinch of salt
• Half cup  xylitol
• 2 tablespoons butter

 METHOD

Mix all the ingredients together.Heat the milk in a pot on medium heat. Whisk constantly for the duration of the cooking time until thick.

BREAD IN A PAN

I wanted to try out something different today.  So I made this toasted sandwiches, using  a small little frying pan.

INGREDIENTS

1/3 cup Almond flour

1/2 teaspoon baking powder

1 egg

Pinch of salt

METHOD

Mix all the ingredients together. 

Oil the frying pan and pour half the mixture in the heated pan.

Turn the slice over as soon as it pulls away from the side of the pan.

I made a toasted  salami, cheese, fried egg and  caramelized tomato with sweet basil, sandwich.

MINCE CHILLI CORN CARNE

I just used to love my Mexican dishes so much and decided to try out this new recipe. I am so happy with the result, even though I had to leave out all the beans.

INGREDIENTS

500g mince

1 chopped red onion

2 cloves garlic

1 tinned diced tomatoes

1 tablespoon chilli powder

1/4 cup balsamic vinegar

1 teaspoon salt

1/2 teaspoon allspice

1/2 cumin

1 teaspoon cinnamon

METHOD 

Braise the onions, garlic and chilli.

Add the meat and let it cook for a few minutes.

Add the rest of the ingredients and simmer for 45 to 60 minutes.

Recipe with leftover mince to follow.

FROZEN PEA AND EISBEIN/HOCK  SOUP

INGREDIENTS

1kg Frozen peas 

1 Smoked Eisbein/Hock

750ml Vegetable stock

METHOD

Place the frozen peas, eisbein and stock in slow cooker.

Set on high and cook for 4 hours or until meat pulls away from the bone.

Remove the meat and leave to cool.

Use a wooden spoon and puree the peas through a sieve.  Keep the remains for further use.

Remove the skin from the eisbein/hock, cut up the meat and add this to the soup,allow to warm through.

Serve and enjoy.

Recipe for pea fritters, using the remains, to follow.

BROCCOLI AND CAULIFLOWER SOUP

It is cold and wet in Cape Town and no better time than  now to make nice,hot and healthy soup.

Today, after my colleagues enjoyed a bowl of this soup, they could understand why it is not difficult at all to follow this lifestyle.  With a little bit of effort, imagination and trying out new ideas and recipes , we enjoy our food and it never feels like following a diet.

I made this soup in my office in a slow cooker. You can make it on a stove top of in a pressure cooker.

INGREDIENTS

2 medium broccoli heads

1 Cauliflower head

250g diced bacon, fried until crispy

1 block of feta cheese

750ml chicken stock

125ml cream

METHOD

Place Broccoli, Cauliflower and Chicken stock in slow cooker.

Set on high and cook for 5 hours or until tender. 

Liquidize the soup, I used a stick blender.

Add cream and mis well. 

Add salt, if needed.

Serve with bacon, a dash  of cream and feta cheese.

ENJOY

CAULIFLOWER CRUST GRILLED CHEESE

This morning I saw this recipe on  Fb and decided to try it out. I really enjoyed it.

INGREDIENTS

3 cups Cauliflower rice

1 egg

1/2 cup shredded Mozzarella cheese

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon butter

1/3 cup shredded cheddar cheese

METHOD

Preheat oven to 230°C

In a food processor rice the Cauliflower

Place the cauliflower rice in a tea towel/strainer and twist/push it to squeeze as much moisture as you can. This is very important. The cauliflower rice needs to be dry, otherwise you’ll end up with mushy dough.

Transfer the cauliflower rice to a mixing bowl, add egg, mozzarella, salt, pepper and mix well.

Spread cauliflower mixture onto the lined baking sheet and shape into 4 squares. Place in the oven and bake for about 20 minutes. 

CHOCOLATE BROWNIES

I decided to bake brownies with a difference. Our daughter is visiting from medical school and we always bake together.

This time we made a syrup of  1/2 cup boiling water with 1/2 cup xylitol and infused it with  a 10cm piece fresh rosemary.

When it came  out of the oven we pricked the brownies and poured the syrup over..

For the topping we made ganache using 50ml cream, heated it in a doubble boiler and when it started to  bubbles we added 50g 70% chocolate and mix it together.

We used the Banting Blvd  brownie pre-mix.

CHOCOLATE  TRUFFLES

Today we made  chocolate truffles.  It is a holiday treat for my daughter.

We rolled the truffles  in desiccated coconut, organic cacao,and chopped walnuts.

INGREDIENTS 

250ml cream

250g 70% chocolate

10ml vanilla extract

METHOD

Simmer the cream on medium heat until it starts to bubble.

Add the vanilla extract.

Remove from heat and stir in the chocolate.

Let it cool for a few minutes.

Place in refrigerator for 2 hours.

Roll teaspoonful Gamache into balls. Roll balls in nuts, coconut or cacao to cover.

We also made chilli chocolate truffles by adding chilli flakes to the Gamache.