Thursday, 4 February 2016

PANBROODJIE



PANBROODJIE
http://lekkerreseptevirdiejongergeslag.blogspot.co.za/2016/02/panbroodjie.html

Gou ietsie ge-eet..die aand is nog lank** Pappie se self gebakte langbroodjie met kaas, salami groen soetrissies, tamatie, sommer in n pan op die stoof..geen botter op die broodjie nie net n bietjie in die pan**Yummy **Helena Kruger**03/02/2016
N.S> Moenie die soetrissie uitlaat nie dit gee hom so n lekker smaak..Jy kan hom vul met wat jy wil..**


















Wednesday, 27 January 2016

SKAAPBLAD IN DIE OOND

Heerlike SKAAPBLAD in die OOND
Plaas Skaapblad wat jy lekker gesout en peper en koljander bo-op
Plaas jou aartappels rondom met so hier en daar n stuk heel uie en as jy wil n Knoffelhuisie of twee Bietjie Tiemie ook bo-oor of n takkie of twee
Gooi so n halwe koppie water of aftreksel langs die kant in
Maak toe met foil en plaas in die oond op 100*C vir so 6h..Yummy *Helena Kruger 27/01/2016

 

Friday, 22 January 2016

BEEF TRINCHADO



BEEF TRINCHADO
http://lekkerreseptevirdiejongergeslag.blogspot.co.za/2016/01/beef-trinchado.html

*My eie Resep Helena*
1kg Beesvleis blokkies
2 uie gekerf
½ Rooi Soetrissie gekerf
1 Knoffelhuisie fyn gekerf
2k Beesvleis aftreksel [of hoender]
30ml Rooiwyn / Brandy/Sjerrie
1 Bay leaf
bietjie vars Rosemaryn
1 Pakkie Tamatie Paste
¼ k Sweet -Chillie sous
Sout en Peper na smaak
2t Mielieblom [aangemaak met bietjie water] miskien bietjie meer jy sal self sien of jou sousie dik genoeg is
Worcestersous vir marinade
METODE
Marineer die blokkies vir 1h in Worcestersous [as jy haastig is vir 30min]
Braai blokkies bietjie vir bietjie in olie in n wok of pan >net amper gaar.
Skep uit in n bak
Braai jou Uie en Soetrissie, Knoffel, Bayleaf en Rosemaryn ook net deurskynend in dieselfde pan/wok waarin jy die blokkies gebraai het
Gooi jou Rooiwyn/Brandy/Sjerrie by en roer kook vir 2min
Gooi nou die Aftreksel en ook die helfte van die marinade en die Tamatie Paste, en Sweet- Chillie sous by en roer braai vir so 3min
Voeg nou jou Gaar Blokkies vleis by en kook dit vir so 10-20min[stadig]..Miskien bietjie langer hang af hoe sag is jou vleisblokkies..
N.S>>[Hier het ek dit oorgeplaas na my Slow Cooker] en Aartappel blokkies bygevoeg wat ek vir 8min vining in die Mic gekook het en n handvol ertjies bygevoeg net vir kleur.Voeg ook hier jou sout en peper by na smaak [2h op High*]
Bedien dit op Rys of Pasta of Bedien dit net met lekker vars gebakte brood..veral die lekker lang sous..Ja dit moet n lang sousie he..kyk maar daarna voeg bietjie water by as dit te min raak*Helena Kruger*21/01/2016



                                                              Heerlik verby**





 

Friday, 15 January 2016

BRUISMEEL ROOSTERKOEK


MAKLIKE BRUISMEEL-ROOSTERKOEK
http://lekkerreseptevirdiejongergeslag.blogspot.co.za/2016/01/bruismeel-roosterkoek.html

500 ml (2 k) bruismeel
3 ml (ruim ½ t) sout
30 ml (2 e) suiker
30 ml (2 e) margarien, gesmelt, of olie
200 ml louwarm water
ekstra meel

Sif die droë bestanddele bymekaar in ’n groot mengbak.
Roer die margarien of olie by die meelmengsel in.
Giet die louwarm water by en meng tot ’n stywe deeg vorm.
Knie die deeg sowat 5 minute.
Strooi meel op ’n skoon werkoppervlak en druk die deeg effens plat.
Sny blokke en besprinkel met ’n bietjie meel.
Braai die roosterkoeke op matige kole tot gaar.
Genoeg vir 4-6 mense
Bereiding: 15-20 minute
Gaarmaaktyd: 10-20 minute
Bron.Huisgenoot


Wednesday, 13 January 2016

KAASSKONS


MAKLIKE KAASSKONS
http://lekkerreseptevirdiejongergeslag.blogspot.co.za/2016/01/kaasskons.html

Nota:  pas die sout en rooi peper aan, ons vind een teel van elke is bietjie baie. 1/2 van elk is genoeg indien verkies
1 Koppie meel
1 koppie melk
1 koppie gerasperde sterk kaas
2 teelpels bakpoeier
1 teelepel sout en so 1 teelepel rooipeper as jy wil.
Meng lekker deur en bak in kolwyntjiepan ...so 20 min by 180grade.!!!!!!!
Baie Dankie Elza Jamneck!!9/3/11*Foto Helena Kruger*12/01/2016


                                                         Foto Helena Kruger


Saturday, 9 January 2016

BANTING RESEPTE BOEK - ANNE HATTINGH


http://lekkerreseptevirdiejongergeslag.blogspot.co.za/2016/01/banting-resepte-boek-anne-hattingh_49.html
1
This book is a compilation of information and recipes I got from Facebook and the Internet about the Low Carb High Fat (LCHF) lifestyle, also known as Banting.
When I heard about Banting, I was sceptic at first and joined a Facebook Group called “Banting for Beginners”. I followed this page for more than 2 months and realised that Banting is the lifestyle I want to follow. Why would I go on another boring, tasteless diet if I can change my lifestyle to Banting where I can eat all the good stuff!
Every Banter I talked to, said the same thing, “Banting changed my life”.
I started Banting on the 20th of July 2015 and I’m just loving it!! I have never felt so healthy and energetic and as a bonus, I’M LOOSING WEIGHT!!! I feel as if I have hit the jackpot!!
I started collecting information and recipes about Banting and I came to realise that I have enough of everything to put it in book form. So here goes! Enjoy!
Anne Hattingh
2
INFORMATION PAGE
Banting in a Nutshell 3
What is Ketosis? 6
The 10 Golden Rules of Beginner Banting 7
Daily Serving 9
Visual Plate 9
Green is an All-You-Can-Eat List 10
Orange is an Eat-Now-And-Then List 12
Red will contain all the Foods to Avoid List 13
Did You Know? 15
Q's & A's 21

RECIPES
PAGE
Bread & Rolls  24
Rusks  44
Porridge 50
Eggs 54
Soup 67
Beef 75
Beef Mince 82
Chicken 92
Lamb 108
Pork 116
Seafood 123
Quiche 135
Pizza 153
Veggies 162
Salads 186
Muffins & Scones 196
Savoury Snacks & Dips 210
Jams, Chutneys & Sauces 239
Desserts & Sweets 255
Cakes & Cookies 270
Beverages 288

3
BANTING IN A NUTSHELL 
What Exactly is Banting? 
The premise of Banting is such: simple carbohydrates such as sugar, grains and white starches are bad, and that fat – contrary to popular dogma – is good. Also known as ‘LCHF‘ (Low-Carb, High Fat), the Banting lifestyle advocates the consumption of good, healthy fats, namely from: coconut and olive oil, butter, cream, avocados, eggs and animals fats. Deemed unhealthy fats, seed oils are firmly disallowed. So, if you’re adopting the Banting lifestyle (which I think you should), say goodbye to margarine, sunflower oil, canola oil, grapeseed oil, cottonseed oil and corn oil amongst others. Why? Because these oils are polyunsaturated and have undergone a number of processes in their manufacture that have rendered them toxic and unstable. Contrary to the common, misinformed perception – Banting is not a high protein way of eating. It is a low carbohydrate, medium (normal) protein, higher-than-previously-recommended fat, way of eating. Like most ‘diets’ (any ‘Banter’ will be quick to tell you that that “banting is not a diet, it’s a lifestyle!”) – the usual ‘junk’ foods are not allowed: fast food, fizzy drinks, sugar, sweets, cakes, chocolate, chips, bread etc. Unlike most of those diets though, the Banting lifestyle also dictates that ‘pseudo-healthy’ foods get the boot: low-fat anything, soya products, wholegrain breads and cereals and fruit juice. Yes, fruit juice. 

The  Food Lists 
The Real Meal Revolution sets out three lists of foods: the Green List, containing foods that can be eaten with fairly reckless abandon; foods that have 5g or less of carbohydrates per 100g. Then there’s the Orange List, detailing those foods that can be eaten occasionally and in moderation, which are higher in carbohydrates. Finally, the Red List contains those foods that may not be eaten at all. Foods on the Red List are either too high in carbohydrates, are highly processed, are not good for you – or a combination of all three. Basically, Banting advocates that we only eat real food. That is, food that is as close to its original, natural state as possible. Think of the adage: Real Food doesn’t have ingredients real food IS ingredients!


4
Fat is not an ‘F-word’… anymore 
Ok, so, in the face of decades of advice not to indulge in that tasty, unctuous thing called ‘fat’ – a lifestyle that encourages you not to trim your steak or go without the chicken skin would seem ridiculous. The thing is, evidence is emerging that points to the fact that, actually, fat is good. I encourage everyone reading this to go forth and research! Evidence is mounting that debunks the myth that fat should be feared, and that eating cholesterol will raise your bad cholesterol. In fact, ‘cholesterol’ is no longer just cholesterol – there are good types of cholesterol and bad types of cholesterol, and the idea that eating cholesterol-rich foods will send you to an early grave becomes less plausible every day. The high-fat proponent of the Banting/LCHF lifestyle is something that critics grip onto, but unfortunately, they’re merely trying to leverage a misconception in justifying the fear of fat. Banting is not telling people to eat fat in isolation, nor does it recommend eating too much fat. The message about Banting and fat is simple: don’t fear it. There’s no need to go off and load your plate with bacon, butter, cheese, cream and oil instead of veggies and greens. Rather, if the recipe calls for cheese – or if the skin is still on the chicken – don’t remove it. It won’t kill you. Banting is saying: “enjoy your food!”. Include the avo and the olives in the salad, leave the tasty rind of fat on your steak, have the bacon and the eggs – and enjoy it! But, give the toast and mashed potato a miss. Eating fat fills you up, and keeps you satiated (full, satisfied) for longer. Ergo, eating fat with your meal – even though you’re not eating the bread, rice, pasta or potatoes – will ensure that you are satisfied, and means a longer gap between this meal and the next. Less food, more nutrition, more energy – it’s a win-win-win! The average Banting-friendly dinner plate would look like this: a medium portion of protein (a piece of chicken or two with the skin on, or a palm-sized steak, fat included) and plenty of green-list veg (a nice leafy salad with avo, olives, feta – or some creamed spinach). Think stir-fry, seafood, cauliflower-cheese, bacon and eggs, biltong, cheese, roast chicken – the list goes on, and soon enough, you realize that Banting isn’t about restriction at all. There’s none of the hunger or misery that is typical of other ‘diets’ – and the differentiating factor, is fat. What are the Common Benefits? Medical professionals, academics, banters and non-banters alike are all crying out for long-term trials and extensive research into the long-term effects of Banting. Those who believe in the science underpinning the Banting Lifestyle want this research to prove what they – and hundreds of thousands of South Africans and others around the globe, already know: it’s good for you. Those who have tried the Banting lifestyle, properly, will testify to it’s incredible effects on their health.
5
Here are some of the common benefits you’ll hear them rattling off with great excitement: · Weight loss · Increased energy · Improved skin · Improved concentration · Improved sleep · Decreases in allergies, hayfever and fatigue · Improved immune system efficiency · Decreases in headaches, joint aches and gout It seems that the more people you ask, the more this list grows. In short: there is nothing to lose in giving Banting a go. It appears that you only stand to benefit from this lifestyle. Historically, low-carbohydrate diets have been prescribed for the treatment of epilepsy, diabetes and polycystic ovarian sydrome (PCOS). I have battled with bad skin all my life. At age 12 I was described by our GP as being “the perfect candidate for roaccutane”, which for pubescent, insecure little me, was a crushing blow. Now, having tried roaccutane and every other prescribed treatment imaginable – not to mention all of the kind aunties telling me about the “fantastic creams” they have at home whenever I went to a braai or birthday party – I’ve found that eating this way has been the only thing that has helped. I now have clear, beautiful skin, at last. Recently, I’ve been diagnosed with PCOS. It is the world’s leading cause for infertility, and what causes it is unknown at this point in time. 22 years old and staring down the barrel at hair loss, facial hair growth, central obesity, insulin resistance, diabetes (which is in our family), infertility and even ovarian cancer – I have turned to Banting to try and mitigate my risk while I’m still young. I will definitely be posting about this in the coming months. In short… The ball is in your court. As the only person who can actually control what goes into your mouth, the decision is yours and yours alone. I encourage doing some further research – mostly because the information available is interesting, and exciting! Also, because Banting should be viewed as a lifestyle change and not a diet or a ‘quick fix’, so any commitment should be undertaken with as much understanding as possible. The more you know, the easier it is to make the change. There are a number of Banting Facebook Groups, full of people who are willing to help and inspire others, and share their own stories about how these small lifestyle changes improved their lives.

6
WHAT IS KETOSIS? 
Ketosis is a state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver. To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis. Measuring ketones Today, there are reasonably-priced gadgets available for measuring ketone levels at home. One needle prick of the finger, and in just a few seconds you’ll know your blood ketone level. Blood ketones are best measured on a fasted stomach in the morning (before breakfast, that is). 
Here are a few pointers on how to interpret the result: 
· Below 0.5 mmol/L is not considered “ketosis”. At this level, you’re far away from maximum fat-burning. 
· Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good effect on your weight, but not optimal. 
· Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is recommended for maximum weight loss. 
· Values of over 3 mmol/L aren’t neccessary. That is, they will achieve neither better nor worse results than being at the 1.5-3 level. Higher values can also sometimes mean that you’re not getting enough food. 
For type 1 diabetics, it can be caused by a severe lack of insulin. Ketones in urine Ketone levels can also be measured in a more old-fashioned way, with urine test sticks (sold prescription-free in pharmacies). Ketone sticks give less reliable results for several reasons, and the above recommendations can’t be straightforwardly applied to them. They are, however, much cheaper.

7
THE 10 GOLDEN RULES OF BEGINNER BANTING 
During your first few months of Banting, you’re probably going to experience dramatic weight loss as your body adapts to the new diet. Initially, shedding the kilos is completely normal. What we’ve found is that as time goes on; our Banters often reach a frustrating weight plateau. The trick is not to be discouraged, but rather use this as an opportunity to listen to your body. Weight loss differs from person to person. Scrutinising your diet closely may give you insights that you’d previously missed. Perhaps a food you’re eating has hidden carbs, or you’re allergic to something without knowing. There’s no telling until you take the time to get real with yourself and with what you’re eating. Below is our list of the 10 extra rules to pay close attention to if you are struggling to lose.

The 10 Golden Rules
1. Eat enough animal fat. This is central to banting. Animal fat DOES NOT make you fat, and you need to eat it. Small amounts at a time make you feel full and stop you from overeating. 
2. Eat enough vegetables. Vegetables should be your bulk-food and this means that you must try to have veggies with every meal. Green vegetables are the best – low in carbs and full of nutrients. There are a great many different vegetables on the Green List. Make sure that you have variety in your diet.
3. Don't snack. For the first week or so of banting, that is, when you are going carb-cold-turkey, you may need to snack periodically, if only to keep your sanity. Make sure that you have banting-friendly snacks at hand. Remember that it is essential to have a good breakfast to set you up for the day. If you aren't losing those hunger pangs, increase the animal fat in your diet.
4. Don't lie to yourself. Eating carbs that are perceived to be proteins, like legumes, baked beans, peanuts and quinoa, will undermine your banting attempts. Pay attention to the Red List – the forbidden foods. Quite simply, a red-listed item is either toxic or will cause weight gain. Foods on the Orange List must be eaten in moderation, with careful attention to quantity and carb content.
5. Don't over- or under-eat. New Banters get nervous about the idea of not snacking and tend to go overboard at mealtimes. Don't worry about this. As long as there is enough fat in your diet, you will soon, without effort, be eating moderately-sized meals that will carry you through to the next meal. Never force food down your throat. When you are full, stop eating! If you don't feel like lunch, don't have it.
6. Don't eat too much protein. We cannot stress this enough. Banting is NOT high-protein eating. No more than 80 to 90 g of meat or fish is what you should be eating with any meal. [But don't be over-fastidious, to the extent that you feel deprived. If, on occasion, you eat at a steakhouse, choose the smaller option on the menu and don't fret. What is more, it is quite unnecessary to chop the pointy bit off the chicken breast!] Remember, the main thrust of banting is to cut the carbs from one's diet and increase your fat intake. The consumption of proteins should be unaffected or even reduced.
7. Be alert! Many ostensibly 'healthy' products and ready-made meals are full of carbs. Before you buy something, check the label. Five grams of carbs is the cut-off. If the carb content is higher, don't buy it. Also, avoid any product that professes to be 'low-fat'. The chances are 8
that it will be loaded with carbs to compensate for the inevitable loss of flavour. When you start scrutinising product labels you will realise why it has in the past been so hard to lose weight.
 8. Avoid too many fruits and nuts. Fruit is full of natural fructose (the substance that makes it sweet). Fructose is perceived to be 'good sugar' but for a Banter there is no such thing. Sugar is sugar regardless of its perceived 'goodness' and, while natural sugar is far preferable to refined sugar, its consumption needs to be strictly controlled. Of all the fruits, berries are best but even berries need to be restricted in some cases. The nuts on the Green List are low in carbs and great snack foods, but you must not go overboard. Nuts may cause weight gain in some individuals, especially women, so must be restricted to an occasional small handful. Macadamias are best as they are loaded with healthy fat and almonds are packed with fibre and goodness. Always choose raw nuts in preference to commercial roasted nuts, as natural is always better.
9. Control your dairy. Although dairy is good for you, it does contain carbs and can be a stumbling block for some people. When you start banting, avoid eating too much dairy. In other words, limit your cheese intake as much as possible, use whole milk and double cream yoghurt instead of low fat choices and have cream in your coffee. Butter is always good.
10. Be strong!

The 11th Golden Rule!!
Watch what you drink. 
We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and... So we leave drinking up to you. Consider the Eleventh Commandment our "drinking disclaimer". You’re a grown-up and how much booze you choose to drink is up to you.

9
DAILY SERVING VISUAL PLATE

10
Green IS AN ALL-YOU-CAN-EAT LIST 
- you choose anything you like without worrying about the carbohydrate content as all the foods will be between 0 to 5g/100g. It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Overeating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat as you are comfortable with - bearing in mind that Banting is high in fat. Caution: even though these are all-you-can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein. ANIMAL PROTEIN (unless these have a rating, they are all 0g/100g) · All eggs · All meats, poultry and game · All natural and cured meats (pancetta, parma ham, coppa etc) · All natural and cured sausages (salami, chorizo etc) · All offal · All seafood (except swordfish and tilefish - high mercury content) · Broths DAIRY · Cottage cheese · Cream · Cream cheese · Full-cream Greek yoghurt · Full-cream milk · Hard cheeses · Soft cheeses FATS · Any rendered animal fat · Avocado oil · Butter · Cheese - firm, natural, full-fat, aged cheeses (not processed) · Coconut oil · Duck fat · Ghee · Lard · Macadamia oil · Mayonnaise, full fat only (not from seeds oils) · Olive oil FLAVOURINGS AND CONDIMENTS All flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable (seed) oils. NUTS AND SEEDS · Almonds · Flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and become toxic) · Macadamia nuts · Pecan nuts · Pine nuts · Pumpkin seeds · Sunflower seeds · Walnuts

11
SWEETENERS · Erythritol granules · Stevia powder · Xylitol granules VEGETABLES · All green leafy vegetables (spinach, cabbage, lettuces etc) · Any other vegetables grown above the ground (except butternut) · Artichoke hearts · Asparagus · Aubergines · Avocados · Broccoli · Brussel sprouts · Cabbage · Cauliflower · Celery · Courgettes · Leeks · Mushrooms · Olives · Onions · Peppers · Pumpkin · Radishes · Sauerkraut · Spring onions · Tomatoes

12
ORANGE IS AN EAT-NOW-AND-THEN LIST
is made up of ingredients containing between 6g and 25g of carbs per 100g (6% - 25%)
Chart your carbohydrates without getting obsessive and still obtain an excellent outcome. If you are endeavouring to go into ketosis, this list will assist you to stay under a total of 50g carbs for the day. These are all net carbs and they are all 23 to 25g per indicated amount. Ingredients are all fresh unless otherwise indicated.
FRUITS
· Apples 1.5
· Bananas 1 small
· Blackberries 3.5 C
· Blueberries 1.5 C
· Cherries (sweet) 1 C
· Clementines 3
· Figs 3 small
· Gooseberries 1.5 C
· Grapes (green) under 1 C
· Guavas 2
· Kiwi fruits 3
· Litchis 18
· Mangos, sliced, under 1 C
· Nectarines 2
· Oranges 2
· Pawpaw 1
· Peaches 2
· Pears (Bartlett) 1
· Pineapple, sliced, 1 C
· Plums 4
· Pomegranate ½
· Prickly pears 4
· Quinces 2
· Raspberries 2 C
· Strawberries 25
· Watermelon 2 C
NUTS
Cashews, raw, 6 T
· Chestnuts, raw, 1 C
SWEETENERS
· Honey 1 t
VEGETABLES
· Butternut 1.5 C
· Carrots 5
· Sweet potato 0.5 C KEY C = cups per day T = tablespoons per day t = teaspoons per day g = grams per day For example: 1.5 apples are all the carbs you can have off the orange list for the day (if you want to go into ketosis and make sure you are under 50g total carbs for the day).


13
RED WILL CONTAIN ALL THE FOODS TO AVOID as they will be either toxic (e.g. seed oils, soya) or high-carbohydrate foods (e.g. potatoes, rice). We strongly suggest you avoid all the items on this list, or, at best, eat them very occasionally and restrict the amount when you do. They will do nothing to help you in your attempt to reach your goal. BAKED GOODS · All flours from grains - wheat flour, cornflour, rye flour, barley flour, pea flour, rice flour etc. · All forms of bread · All grains - wheat, oats, barley, rye, amaranth, quinoa, teff, etc. · Beans (dried) · "Breaded" or battered foods · Brans · Breakfast cereals, muesli, granola of any kind · Buckwheat · Cakes, biscuits, confectionary · Corn products - popcorn, polenta, corn thins, maize · Couscous · Crackers, cracker breads · Millet · Pastas, noodles · Rice · Rice cakes · Sorghum · Spelt · Thickening agents such as gravy powder, maize starch or stock cubes 
BEVERAGES · Beer, cider · Fizzy drinks (sodas) of any description other than carbonated water · Lite, zero, diet drinks of any description 
DAIRY / DAIRY-RELATED · Cheese spreads, commercial spreads · Coffee creamers · Commercial almond milk · Condensed milk · Fat-free anything · Ice cream · Puddings · Reduced-fat cow's milk · Rice milk · Soy milk 
FATS · All seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn) · Chocolate · Commercial sauces, marinades and salad dressings · Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats 
FRUITS AND VEGETABLES · Fruit juice of any kind · Vegetable juices (other than home-made with Green list vegetables)
14
GENERAL · All fast food · All processed food · Any food with added sugar such as glucose, dextrose etc 
MEAT · All unfermented soya (vegetarian "protein") · Meats cured with excessive sugar · Vienna sausages, luncheon meats 
STARCHY VEGETABLES · Beetroots · Legumes · Parsnips · Peanuts · Peas · Potatoes (regular) 
SWEETENERS · Agave anything · Artificial sweeteners (aspartame, acesulfame K, saccharin, sucralose, splenda) · Cordials · Dried fruit · Fructose · Honey (except for 1 teaspoon on orange list) · Malt · Sugar · Sugared or commercially pickled foods with sugar · Sweets · Syrups of any kind

15
DID YOU KNOW?

21
Q’s & A’s
Q. I want to loose weight. Where do I start? Is there an eating plan?
A. Eat only from the green list if you want to loose weight. No eating plan, just keep your
carbs under 25g per day. We strive to only eat 2 meals a day. A large fatty breakfast and
lunch or dinner. Try not to snack.
Q. Net carbs under 25g for weight loss. I know we don’t count calories but should we be aiming for a certain calorie amount ie. 1500 for weight loss? A. We only count carbs. Calories are not important.
Q. How much yoghurt can we eat per day? A. I wouldn't even recommend having it every day. It all depends on how sensitive you are to dairy.
Q. Hi guys, any tips on keeping your carbs at 25g per day. Mine is double. I have downloaded Fat Secret and always on the 40g mark. A. Your settings on your app should be on net carbs.
Q. I just want to know how many eggs can you eat per day? A. As many as you like.
Q. What fruits are allowed on the banting programme? A. Fruit is very high in sugar so be careful - they'll make you want more sugar. Stay off orange list if u need to lose weight. Maybe a few berries.
Q. How often can we have berries? A. Just a few a couple of times a week.
Q. What type of cheese can I have? I saw some people mention brie and cottage cheese. Are those ok? Any other cheeses? A. Yes those are good. The cottage cheese must be full cream. Then also cheddar, gouda, camembert, feta, cream cheese, etc. Just no processed cheeses at all.
Q. Is whipped cream allowed? A. Only if you whip it yourself, no cream in a spray can.
Q. Are sugar snap peas allowed? A. Yes but not other peas.
Q. Are patty pans allowed? A. Yes patty pans are allowed - in fact they are part of the squash family.
Q. I am not a coffee lover so can I use tea with cream and which is the best tea to buy? A. Any tea is fine to use and yes you can drink tea with cream.
Q. Is boerewors okay? Should we always ask at the butchery what fillers they added? Because sometimes you find it packed with no information except best before date? A. Yes, it's best otherwise it might contain red list items like soy and maize or even sugar. They won't have a problem answering if you ask.
Q. Hi am I allowed seafood? A. Yes, except swordfish and tilefish (due to mercury content).
22
Q. Is salt allowed? A. Yes preferably pink salt /Himalayan salt.
Q. How much coffee can one drink a day and how is best to take it? I drink about 6-8 cups a day and do not take any sugar but do take milk. A. If you are having a lot of coffee is ok when you have it black. If you have it with cream, not more than 4 - 5 cups. Cream has less carbs than milk so it's better to have your coffee with cream. But every time you are going to have coffee with cream you'll be taking your body out of fat burning mode. So try and have your coffee with cream with your meals and then try and have the rest black. Q. Are we allowed flora pro-activ? A. No it’s margarine. We eat real butter. Q. Is gem squash allowed? A. Yes it's fine. 1 whole gem squash is about 10 carbs so just be aware of that. Q. Can we use canned tomatoes? A. Some brands are fine, some aren't. You just need to check ingredients for any added sugar. Q. How do I thicken the sauce the meat made in slow cooker? A. Put a 1/4 tsp psyllium husk in. Q. Is biltong allowed as a snack? A. Fattier the better, if u really must snack. Just remember that as per banting rules: NO snacking. Every time you snack you are breaking the fasting period between meals when you are actually burning the fat. Even a cup of coffee with cream or milk stops the burning process. Snacking is a habit that's all. Yes it's tough but it does work. The weeks that I don't snack the weight falls off. And those where I do I stall horribly. Q. What are the symptoms of 'carb-flu'? A. It a lot like flu symptoms, headache, tiredness, moodiness, body ache etc. Drink a lot of water and eat more Himalayan salt. It will help. Q. The green list includes dairy. Why do people say they have dairy as a treat. I have I misunderstood something? A. It has lactose. Some people's weight stall when they have too much so they cut down. You will need to see what works for you. Q. My last meal was yesterday at 16:47. This morning I only had 500ml of water....even now 11:00am, I am not hungry at all...I am full full full. Is it normal???? I am worried… A. Perfectly normal. Only eat when hungry....one of the main rules of banting. Many people only eat once a day. Just when you are hungry make sure it is a proper meal plated correctly in order you get your necessary nutrients in. Q. Please tell me if a quarter cup of oats is a no no?? And oatbran? A. No cereals
23
Q. What affect would Banting have on Psoriasis? Apparently wheat and sugars are a trigger. The "patient" is being treated with cortisone - which results in hair loss but I’m not sure about the other meds prescribed. Help please. A. I have severe psoriasis, and there has been a big difference, my patches is slowly healing and I my psoriatic arthritis symptoms is almost gone completely only get a bit under my nails still but no more sore joints. At first it started clearing up rather quickly but now its just slow healing. I did read once that butter might also be a trigger but I won't give that up at the moment. I am on no meds as I decided years back to stop taking cortisone because of all the side effects from long term use. Q. Help!!! What proteins are there for strictly vegetarians - I do eat cheeses but no eggs, meat, fish, chicken. A. Vino pure whey protein, but make sure it is pure and has no additives. Q. Is Marmite allowed? A. No, the yeast is grown on grains. Q. If you are going out and want to be a little social... Which is best to drink... A glass of dry red wine or vodka, sparkling water with pieces of lemon? A. Vodka is fine. The spirits are always your best choice. Just make sure you don't use sodas or juices with your spirits. Dry wine is also ok. You can make a spritzer by adding sparkling water in it, like half half, making sure you have minimum. Q. Just wanted to check if pork bangers/sausages are ok? If so what brand is best? A. Shop bought is full of fillers, if you can get a butcher to make you some without fillers then it's ok. Q. Is hummus allowed? A. No sorry. It is made from beans which are red list. Q. I heard xylitol is poisonous to dogs? A. Yes it is VERY poisonous to dogs so make sure you don’t give your dog left-overs with any xylitol in it! NOTES:_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________________________________________________

24
BREAD & ROLLS
25
1.1 Banting Budget Bread recipe
 I actually halved this recipe as I did not have enough of all the ingredients and still managed to make 2 loaves. They reminded me of Banana Breads 
Ingredients:
500g milled flax seed
500g fine desiccated coconut · 
250/cup Psyllium husks ·
5 eggs · 
1 cup coconut oil/olive oil · 
About 6-8 cups water. · 
2 table spoon salt · 
2 teaspoons Xanthan gum – this provides the elasticity (PnP where the Health Products are) 

Method: ·
Heat oven to 180°C. · Mix all the dry ingredients together in a big mixing bowl. · Gently beat together the eggs, oil and 2 cups of water. · Add to the dry ingredients and start mixing. · Keep adding water – half a cup at a time until the mixture is a soft dough. (It will not look like a normal bread dough as there is no gluten in it but once you can make a ball, it’s ready for the tins) · Spray your bread tins and half the mixture. · Pop into pre heated oven for about 40 minutes. It forms a hard crust and I used my baking spike to test that the inside was cooked. Delicious Toasted with lashings of butter. Variations: Herbs or cheese for flavour.

26
1.2 Banting Seed Loaf 
Ingredients:
• 100 ml flax seeds 
• 100 ml sunflower seeds 
• 250 ml almond flour '
• 30 ml psyllium husk 
• 250 ml buttermilk/Greek yoghurt/sour cream 
• 6eggs 
• 10ml baking powder 
• 5ml salt 
• Pinch of stevia or a tsp of xylitol (I don’t have a sweet tooth so don’t even bother with this) 

Note: For a little something extra you can add cinnamon, cardamom, caraway, pumpkin seeds, chopped nuts or cranberries anything you fancy. 

Instructions
1. Preheat oven to 180° C. 
2. Put all the seeds together in a blender or coffee grinder and mill till finely ground. 
3. Mix the dry ingredients together. 
4. Mix wet ingredients together and then combine with dry ingredients. A bowl and wooden spoon works just fine. 
5. Pour mixture into a greased and lined loaf tin.
6. Sprinkle the top with poppy and sesame seeds if you want. 
7. Bake for 50 min It is really as simple as that!

27
1.3 Flaxseed Microwave Bread 
Ingredients: 
· 3 Eggs 
· 6 Tbs Flaxseed powder 
· 1 Tsp Baking powder
· 3 Tbs Full Cream Plain Yoghurt 

Method: 
1. Place in a greased, oblong microwave container which measures approx 15cm x 10cm. 
2. Sprinkle 1 Tbs mixed seed on the top (optional). 
3. Microwave on high for 3 minutes. 
4. Produce a loaf 4cm high.

28
1.4 Carol’s Coconut Flour Bread 
Ingredients: 
· 8 eggs 
· 2 tbsp xylitol 
· 250g melted butter 
· ½ tsp salt 
· 1 cup coconut flour 
· 1tsp baking powder 

Method: 
1. Preheat oven to 180° C and grease a bread tin with butter. 
2. Beat eggs, xylitol, butter and salt together. 
3. Sift coconut flour and baking flour together and add slowly to egg mix while beating. 
4. Mixture will be a soft dough. 
5. Bake for 50 minutes to an hour. Check after 50 minutes with a skewer in centre.
6. Once done, cool a couple minutes in pan before turning out onto a cooling rack. 
7. Slice and enjoy with real butter.

29
1.5 Easiest Banting Seed Bread Ever 
One of the things that make this loaf so attractive is that it is so easy to make. Literally mix the dry, mix the wet, pour into a prepared loaf tin and bake in a pre-heated oven. It’s great for beginners. It’s delicious and it’s freezable. 
Ingredients: · 
1 cup almond flour (Jo uses 1 packet of 100g ground almonds which is close enough to a cup) · 1 cup mixed seeds – (you can crush for a finer consistency – Jo doesn’t!) · 
60ml Psyllium husks (get at health stores or at any regular store eg. Clicks/PnP) · 
10ml baking powder · 
1 teaspoon of salt (maybe a little less as the seeds and psyllium are both quite salty) · 
6 eggs · 
1 cup of Greek Yoghurt · 
Seeds for sprinkling on top. 

Method: ·
Mix all the dry ingredients. · 
Add 6 eggs and mix well. · 
Add the yoghurt and mix together. ·
Line a regular loaf tin with waxed baking paper. · 
Pour in the mixture. · At this point, Jo sprinkles seeds on top & lightly presses them down. · Bake in pre-heated oven at 180C for 55 minutes. · Enjoy!

30
1.6 Awesome Grain-Free Bread 
Ingredients: 
· 1/4 cup coconut flour, sifted 
· 1 cup almond flour 
· 1 cup ground flaxseed 
· 3 teaspoons baking powder 
· 1-1/3 teaspoons baking soda 
· 1 teaspoon sea salt 
· 1/4 cup granular xylitol sweetener (or granular equivalent to 1/4 cup sugar) 
· 4 large eggs (needs to equal 1 cup of eggs)*
· 2/3 cup buttermilk 
· 2 tablespoons olive oil 
· 1/2 teaspoon apple cider vinegar 

Directions
1. Preheat oven to 180° C. 
2. Lightly spray a loaf pan with oil. 
3. In a medium bowl, mix first 7 dry ingredients together with a whisk to help break up any lumps. 
4. In a small bowl, beat eggs, buttermilk and olive oil together; stir in 1/2 teaspoon vinegar. 
5. Stir wet ingredients into dry ingredients and mix just until combined. Dough will be thick and slightly sticky and will become fluffy. 
6. Scoop dough into greased loaf pan. Using slightly moistened finger tips, lightly smooth top of loaf. 
7. Bake 15 minutes; reduce temperature to 160° C and bake an additional 55-60 minutes (lightly cover with foil if top browns too quickly). Let sit in pan for 5 minutes; remove and cool completely on a wire rack. Slice using a bread knife or sharp serrated knife. 
Yields approximately 20 1/4-inch slices.
*Note: It's important to measure your eggs to make sure you have 1 full cup of eggs for this recipe.

31
1.7 Cheezy Bread 
Ingredients: 
· ½ block Philadelphia full fat cream cheese 
· 3 large eggs at room temp 
· 1 teaspoon cider vinegar 
· 2 cups almond flour 
· 2 teaspoons baking powder 
· 1 teaspoon mustard powder 
· 1 teaspoon salt 
· 1 cup cheddar cheese 

Method: 
1. Blitz cream cheese, eggs and vinegar together in food processor. 
2. Add flour, baking powder, mustard powder and salt. Blitz for a few seconds. 
3. Add cheddar cheese and blitz again for a just a second or until all incorporated. The cheddar cheese must no be mush. 
4. Place mixture into a small bread tin and bake at 180° C for 45 minutes.

32
1.8 Cheezy Zucchini Bread 
Makes 1 loaf Unbelievably tasty, moist and so easy to prepare. It is light and airy but it feels “carby” which definitely curbs that craving when it hits.
Ingredients: 
· 80 ml sunflower seeds 
· 180 ml ground almonds 
· 7.5 ml baking powder 
· 1.25 ml fine salt 
· 4 eggs 
· 30 ml butter, melted 
· 3 zucchinis, grated 
· 80 ml cheddar cheese, grated 

Method: 
1. Preheat the oven to 200°C. 
2. Spray a 10cm x 20cm loaf tin generously with non-stick cooking spray. 
3. Place the sunflower seeds in a food processer and blend until very fine. Add the ground almonds, baking powder, salt, eggs and butter. Blend until combined. Add in the zucchini and cheese and pulse a few times until combined. 
4. Pour it into the tin. Smooth out the top with the back of a spatula or butter knife. Bake for 20 minutes. 
5. Let it cool in the tin for 5 minutes before transferring it to a cooling rack. 
TIP 1: 
You can replace the sunflower seeds with more ground almonds. The little bit of extra crunch that the sunflower seeds add is a nice touch but not necessary if you don’t have any. 
TIP 2:
 If you like a bit of spice then stir ½ teaspoon smoked paprika and 1 teaspoon dried chili flakes into the batter.

33
1.9 Easy Almond Bread 
Ingredients: 
· 2 ½ cups almond flour 
· ½ t salt 
· ½ t sodium bicarb 
· 3 eggs 
· 1 T honey (I prefer using this to sweeteners – better flavour) 
· ½ t apple cider vinegar 

Method: 
1. Mix dry ingredients together 
2. Whisk all wet ingredients together 
3. Combine wet and dry 
4. Pour into well-greased bread pan 
5. Bake at 150 degrees Celsius for 45 minutes

34
1.10 Banana Bread 
We are allowed banana occasionally - cut into slices when cooled and freeze in small portions for that special treat. 
Ingredients: 
· 4 small VERY RIPE bananas 
· ⅓ cup melted butter or coconut oil 
· 4 eggs 
· 1 t of vanilla extract 
· 1 and ½ t cinnamon 
· ½ cup coconut flour [must be coconut flour] 
· 1 t baking soda 
· ¼ t pink salt · [Optional extra - a few chopped pecan nuts] 

Method: 
1. Preheat oven to 180c 
2. Mix everything together in a medium bowl 
3. Pour into a greased bread pan [grease with butter or coconut oil] 
4. Bake for 45-60 minutes till centre is set and the top is golden.

35
1.11 Bread Roll for One 
You will need a 10cm ramekin glass dish. 
Ingredients: · 
15 ml melted coconut oil · 
1 egg, lightly whisked · 
15 ml coconut milk · 
20 ml coconut flour · 
20 ml almond flour · 
1 ml baking powder 
5 ml sesame seed to sprinkle on top 

Method: 
1. Preheat oven to 180° C. 
2. Whisk the oil, egg, flours and baking powder very well together 
3. Pour the dough into a greased ramekin dish and sprinkle the sesame seed over. 
4. Bake 18 – 20 minutes. To microwave: In a 1500 watt oven, microwave for 55 – 60 seconds. 1 Bread roll: * 1247kJ * Total Fat 28g * Protein 8g *Total Carbs 7.0g * Net Carbs 3.4g

36
1.12 Bread-in-a-mug 
In a mug mix (with a fork)… 
· 1 egg 
· 1tbs coconut flour 
· ¼ tsp baking powder 
· 1 tbs butter at room temperature 

1. Mix for 20 seconds 
2. Place in a little ramekin and microwave for 90 seconds 
Makes 3 slices

37
1.13 Oopsie Cloud Bread 
Ingredients: 
· 3 Eggs, separated 
· ¼ Tsp Cream of Tartar 
· 3 Tbs Cream cheese 

Method: 
1. Pre-heat oven to 150° C. 
2. Whisk egg whites and cream of tartar until stiff peaks form. 
3. In a separate bowl, whisk cream cheese and egg yolks. 
4. Lightly fold the egg whites into the yolk mixture. 
5. Bake for 30-40 minutes.

38
1.14 Cheezy Garlic Buns 
Lunch box idea) 
Ingredients: 
· 60g coconut flour 
· ½ tsp baking powder 
· 150g butter 
· 6 eggs 
· 250-300g grated cheese 
· 2 tsp crushed garlic 
· Herbs, salt, pepper to taste 

Instructions: 
1. Preheat oven to 200° C 
2. Mix all dry ingredients 
3. Melt butter and mix with eggs 
4. Add wet ingredients to dry and mix 
5. Bake for 15-20 minutes 
Variation: Try adding tuna of bacon bits

39
1.15 Cinnamon Buns T
he buns: 
• 1¾ cup Almond flour
• ¼ cup Coconut flour 
• 4tbs butter (room temp, NOT melted) 
• ¼tsp Baking Soda 
• ¼tsp Salt 
• 2 eggs 
• 4tbs Xylitol 
• 3tbs Cinnamon 

The icing: 
• 2 tablespoons Coconut Oil 
• 3tbs Xylitol (more or less depending on how sweet you want the icing) 
• ¼ cup Coconut Cream (place in fridge to cool and thicken) 

Method: 
1. Add almond flour, coconut flour, baking soda, 2tbs Xylitol and salt in a medium sized mixing bowl and mix to combine. 
2. In a separate bowl, beat the eggs then mix it into the flour. 
3. Add the room temperature butter and mix it into the flour and eggs well. The result should be dough like, not batter. 
4. Spray two pieces of parchment paper with non stick spray and put the ball of dough in between. Press to flatten into a rectangle shape, about 6mm thick. 
5. Remove the top piece of parchment and sprinkle the cinnamon over the dough to cover. Sprinkle the rest of the Xylitol over now too. 
6. Grab one long end of the parchment and start to roll the dough, using the parchment as a guide and to help repair any cracks. There will be cracks - don't stress! Just mould together again. Don't roll too loosely. 
7. Once rolled, cut 4cm segments and place on a greased baking tray. Bake at 180° C for about 20 minutes - keep an eye out to make sure they don't burn. 

The Icing: 
1. In a pot over the stove, melt the coconut oil and mix Xylitol in until it has dissolved. Remove from heat and mix in the coconut cream. 
2. Remove rolls from oven, leave to cool slightly and pour a generous amount of icing over them.

40
1.16 Yoghurt (Seed) Buns 
Makes 6 buns **FOR ‘WHITE’ BUNS OR A ‘WHITE’ LOAF, LEAVE OUT THE SEEDS** Ingredients: 
· 1+1/2 cup almond flour 
· 4 tablespoons (1/4 cup) psyllium husk…When making the buns I use psyllium husk powder, it makes the batter firmer, thereby making it easier to shape into buns. For this I use ‘Nature’s choice’ / definitely gives the best result. 
· 2 tablespoons each flax seed and sunflower seed OR 4 tablespoons Ultimate seed mix ** 
· 2 tablespoons coconut flour 
· 2 teaspoons baking powder 
· 1 teaspoon salt 
· 1 teaspoon mustard powder (optional) 
· 1 teaspoon onion powder (optional) 
· 4 eggs 
· 1 cup yoghurt 
· 4 tablespoons (1/4 cup) olive oil or coconut oil 
· 3/4 cup grated mozzarella 

Method
Heat oven to 180° C. Buns: If you’re making the buns, allow the batter/dough to sit for 5 minutes to allow the psyllium to swell, as this makes it easier to handle and shape. Combine all the dry ingredients together and set aside. Mix the wet ingredients and add to the dry ingredients. stir to combine. Divide into 6 equal size/weight. Wet your hands to shape the buns. Bake for 30-35 minutes on a lined baking tray. Loaf: Grease and line the base of a small loaf tin. Combine all the dry ingredients together and set aside. Mix the wet ingredients and add to the dry ingredients. stir to combine. Put into the pan. Smooth the top with a damp spatula and bake for 45-55 minutes, until done.

41
1.17 Low Carb Biscuits
Ingredients:
· 1½ cups Almond flour
· ¼ tsp Salt
· 1 tbsp Baking powder
· 2 Eggs
· ⅓ cup Sour cream
· 4 tbsp Melted butter
· ⅓ cup Grated cheddar cheese (optional)
· ½ tsp Garlic powder (optional)

Method:
1. Preheat oven to 180° C.
2. Spray a muffin pan with non-stick olive spray.
3. Mix all dry ingredients.
4. Add wet ingredients and combine thoroughly.
5. Drop about 2 heaped tablespoons in each well.
 6. Bake 10-12 minutes until golden brown.
42

1.18 Tramezzini Bread
Ingredients:
· 1 Tbsp coconut flour
· ¼ Tsp baking powder
· Pinch of salt
· 1 Egg
· 1 Tbsp coconut / almond milk

Method:
1. Combine all ingredients well
2. Pour into a plate
3. Microwave for 2 minutes
4. Toast lightly and set aside
5. Add filling of your choice and re toast
43

1.19 In-The-Pan-Tramezzini
Ingredients:
· 1 egg
· 2 tbsp cream
· 1 tsp psyllium husk
· 1 tbsp coconut oil
· Salt&spice to taste
· Optional: 1/2tsp bicarb or baking powder if you want it fluffy

Instructions:
1. Mix well and let it stand.
2. Make into two portions.
3. Fry slowly till brown, turn over till brown.
4. Remove
44

RUSKS
45
2.1 Basic Rusk Recipe 
Ingredients: 
· 2 cups (500 ml) Almond Flour 
· 1 ½ Cup (375 ml) Coconut Flour 
· 1 Cup (250 ml) Mix seeds (Sunflower, sesame, pumpkin and linseed mix) 
· 1 Cup (250 ml) Ground mix seed 
· ½ Cup (125 ml) Sun flour seed 
· 45 ml Psyllium husk 
· 20 ml baking powder 
· 4 eggs 
· 500 ml Buttermilk 
· 120 ml Xylitol 
· 300 grams butter melted 

Method: 
1. Pre heat oven to 180°C 
2. Prepare 2 x 18 cm x 8 cm x 7 cm bread pans with spray and cook or butter 
3. Mix the almond, coconut, seed mix coarse and fine , sun flour seeds psyllium husk and baking powder 
4. Mix the egg, buttermilk, xylitol and butter together 
5. In the centre of the dry ingredients add the egg mixture 
6. Mix well ( thoroughly) 
7. Split the dough into equal portions into the bread pans 
8. Bake for 50 -60 minutes till golden brown 
9. If the top half bakes faster than the centre cover the top of the bread with foil 
10. Take out of oven , cool down 
11. Slice the bread into 3 cm slices and divide each slice into 3 portions 
12. Place on a baking tray 
13. Lower oven temperature to 70°C 
14. Dry out rusks 
15. Place a wooden spoon in the oven door so that the moisture can escape and the rusks dries out completely 16. Pack into airtight containers

46
2.2 Banting Rusks 
My modified version of Banting Rusks...I have added Psyllium Husk to make them less crumbly, berries for sweetness....and whole nuts for crunch! Yummmy!! Be warned, you won't stop at one!
Ingredients: 
· 2 Cups Almond Flour 
· 1 Cup Coconut Flour 
· 1 Cup Seed Mix (Flax, Sesame, Pumpkin, Sunflower) 
· 1 Cup Ground Seed Mix 
· ½ Cup Sunflower seeds 
· 1 Cup Berries (Dried from Dischem) 
· Handful of whole Almonds 
· 20ml Baking Powder 
· 3 Eggs 
· 500ml Buttermilk 
· ½ Cup Xylitol 
· 300g Soft Butter 
· 2 TBS Psyllium Husk 

Method: 
1. Mix all the dry ingredients together. 
2. Cream xylitol and butter, add eggs and buttermilk. Mix it in with the dry ingredients. 
3. Bake 180° C till brown. Cut and dry in oven for a few hours

47
2.3 Yoghurt/Buttermilk Seed Rusks 
Ingredients: · 
1/2 Cup butter, melted · 
1 Cup Yoghurt or Buttermilk · 
4 eggs · 
1 cup ground almond or almond flour · 
1 cup ground flax · 
2 cup dessicated coconut · 
1 cup seed mix (your choice – pumpkin, sesame, sunflower) · 
2 1/2 teaspoon baking powder · 
1 teaspoon salt (or to taste) · 
1/4 cup raw honey · 
1/2 cup xylitol/Erythritol (or Stevia equivalent quantity) · You can decide for yourself the sweetener. It can be 3/4 cup Xylitol, or any combination of Honey/Xylitol that you can live with. Remember it makes in excess of 30 ‘servings’, depending on the size rusk you cut. 

Method: 
1. Oven on 180° C, preheated. 
2. Beat Butter, Yoghurt and eggs well. 
3. Mix all the dry ingredients. 
4. Mix it all together to make a batter. 
5. Pour into a greased large bread loaf tin, or any baking tin really. Bread tin works well for cutting afterwards. 
6. I line my bread tin with baking paper to make it easier to get it out afterwards. 
7. Bake for 45-50 minutes – or till a knife or toothpick comes out clean. 
8. Take it out, and let it cool before you try and cut it. 
9. Dry it overnight at 100° C. 
10. Depending on how thin you cut, you can get between 30 and 60 servings. I like chunky rusks, so I got about 30.

48
2.4 Seed Rusks (No Flour) 
Ingredients: · 
4 tbs psyllium husks · 
4 tbs sesame seed · 
½ cup desiccated coconut · 
1 cup flaxseed · 
½ cup raw hazelnuts or almonds, crushed · 
1½ cup raw sunflower seed · 
1 tsp chopped thyme or rosemary · 
1 tsp salt · 125ml Xylitol (or similar) [Add more if you like it sweeter] · 
350 ml water · 
4 tbsp smelted butter or coconut oil 

Method: 
1. Grease a small loaf tin (22 cm x 12 cm) with 1tbs butter. 
2. Mix all the dry ingredients together. 
3. Mix the water and the remainder 3 tbs butter; add it to the dry ingredients and mix. (Add an extra 1-2 tbsp water if it doesn’t mix easily.) 
4. Pour into the loaf tin and cover with cling wrap. Let it rest for 2 hours (or overnight). 
5. Preheat oven 175 °C. Bake for 20 minutes. Remove from tin and place upside-down on oven rack. 
6. Bake for another 35-40 minutes in the middle of the oven. The loaf is ready when it sounds hollow if you tap on it. The loaf must be cooled down completely before cutting. 
7. Cut into rusk-size pieces. Dry out in a cool oven (120°C) as you would normally dry rusks.

49
2.5 Seed & Nut Rusks with Cranberries 
Ingredients: 
· 4 cups almond flour 
· 2 t baking powder 
· 1 t bicarb. 
· 1/2 t salt 
· 2 T coconut flour 
· 1/4 cup desiccated coconut 
· 1/4 cup pumpkin seeds 
· 1/4 cup sunflower seeds 
· 1/4 cup chopped nuts of your choice (optional) 
· 2 T dried cranberries cut into small nibs (optional) 
· 1/3 cup xylitol 
· 2 eggs 
· 1 cup buttermilk 
· 1 t vanilla 

Method: 
1. Mix all the dry ingredients followed by the wet ingredients. 
2. Grease and base line a square 20-22cm brownie pan. 
3. Put batter in the pan and smooth the top. 
4. Bake at 180°C for 35 minutes. 
5. Allow to cool for 10 minutes before removing from the pan. 
6. Slice into 24 'fingers' and place on oven rack. 
7. Dry out in oven set between 80-100°C, for 4-6 hours. It won't be completely hard at this point. 8. Switch oven off and allow to cool and harden in the oven

50
PORRIDGE
51
3.1 Chia Porridge 
Makes +- 5 servings Ingredients: 
400ml coconut milk 
· 250ml water 
· ½ cup Chia seed 
 1 teaspoon vanilla extract 
· 1 teaspoon cinnamon 
· 2 tablespoons xylitol (optional) 
· ¼ teaspoon salt I

nstructions: 1
. Mix the coconut milk and water together (whisk). Heat up 
2. Add the rest of the ingredients and mix well 
3. Allow to stand for at least 4 hours or overnight 
4. Warm up for a few second in microwave and serve 5
. You may add a few strawberries to decorate

52
3.2 Coconut Porridge 
ngredients: 
· 200 ml coconut milk 
· 2 tbsp vanilla extract/essence 
· 1 banana – mashed 
· 4 eggs – beaten 
· 2 tbsp coconut flour 
· 2 tsp cinnamon 
· 1 tsp salt 
· 1 knob butter 
· 1 handful assorted fresh berries – for topping 

Method: 
1. Combine the coconut milk with the eggs, vanilla and mashed banana. 2. 
In a separate bowl mix the dry ingredients together. 
3. Slowly add the coconut milk mixture to the dry ingredients, mixing well to get rid of lumps. 
4. Heat a saucepan on low - medium heat with a small knob of butter to prevent sticking. Once the butter is melted and coats the bottom of the saucepan, add the mixture. 
5. Stir continuously and keep adjusting the heat for 5 – 7 minutes until the mixture starts to thicken and take on a “porridge” consistency. Be careful not to overcook the mixture. (You will know it has overcooked if it starts to resemble scrambled eggs). Serve immediately in bowls and top with the berries and nuts. Note: You can also cook this in the microwave. Simply place the mixture in a microwavable bowl, pop into the microwave on high for 30 seconds. Stir the mixture with a fork and pop it back in for another 30 seconds. Continue like this until you reach the desired consistency, about 3 – 4 minutes in total. Once cooked, add toppings.

53
3.3 Nutty Porridge 
Ingredients: 
· ½ cup mixed nuts 
· 1tsp butter 
· 1tbsp coconut flakes 
· 1 egg 
· 50 – 100ml cream 
· salt to taste 
· cinnamon, butter and cream to serve with 

Directions: 
1. Chop the nuts as coarsely or finely as you wish. 
2. Melt the butter in a small pan. 
3. Add the chopped nuts, coconut, a pinch of salt and stir. 
4. While stirring, add some off the cream. 
5. Add the egg and continue to stir. If needed, add more cream to get the texture you like. 
6. The porridge is ready when the egg has totally coagulated. 
7. Serve in a bowl with sprinkled cinnamon, a piece of butter and cream. 
Tips: Ø To save time in the morning, chop the nuts you need the evening before. You can even make a bunch, already mix them with coconut, salt and cinnamon and keep the mixture in an airtight container in the refrigerator.

54
EGGS
55
4.1 Egg Cups 
Yields 12 portions 
Ingredients: · 
30 ml olive oil · 
12 strips streaky bacon · 
12 eggs · 
freshly chopped parsley · 
Salt & pepper to taste 
· 120g grated mozzarella cheese 

Method: 
1. Preheat oven to 180° C. 
2. Paint muffin cups with the olive oil. 
3. Line muffin cups with bacon and brake an egg open in each cup. 
4. Flavour with parsley, salt & pepper. 
5. Sprinkle cheese over and bake 10 – 15 minutes (depending on how soft you like your eggs). Per Portion: * 949kJ * Total Fat 18g * Protein 16g *Total Carbs 0.9g * Net Carbs 0.9g

56
4.2 Baked Avo-Egg 
High in protein and healthy fats. 
Ingredients: 
· 1 Whole avocado 
· 2 Eggs 
· Cayenne pepper (or any spice of your choice) 
· Cheese (optional) 

Method: 
1. Preheat oven to 180° C. 
2. Remove the pit from an avocado. 
3. Scoop out a little more avocado to increase the size of the pit's crater. 
4. Crack an egg into the crater. 
5. Sprinkle with Cayenne pepper (cheese too if you desire). 
6. Bake in the oven until egg is cooked to the level you like.

57
4.3 Egg, Bacon, Zucchini Nests (Lunch box idea) 
Ingredients: 
· 2 zucchini squash, grated ( makes 2 cups grated) 
· 2 cloves garlic, peeled and minced. 
· ½ tsp sea salt 
· ¼ tsp black pepper 
· 1 egg, beaten. 
· 1 tbsp coconut flour, or can use 1 tbsp golden flax meal instead 
· ⅓ cup cheese, grated * optional 
· 4 slices cooked bacon ,crumbled or chopped 
· 6 eggs 

Instructions: 
1. Preheat oven to 180-200, and grease or oil a medium to larger size muffin pan. 
2. In a food processor or grater, grate zucchini until all zucchini is grated. Put grated zucchini in layered paper towels or a cheese cloth and wrap it up and squeeze out excess water over the sink. Try to get much of the moisture out. 
3. Put drained, pressed zucchini in a large mixing bowl and add: minced garlic, salt, pepper, coconut flour, grated cheese and 1 beaten egg. Mix together thoroughly. 
4. Place about 2 tbsp of the zucchini mixture into the muffin pan cups. Use a spoon and press a depression into each zucchini cup to make a well. 
5. Bake just the zucchini cups for 10 to 12 minutes. 
6. Remove from oven and sprinkle a little crumbled bacon in each zucchini nest, and then crack an egg in each zucchini nest. 
7. Bake for 20 minutes, or until egg is cooked as you prefer. Remove from oven, and cool slightly. 
8. Then use a butter knife between the muffin cup and zucchini nest and slide around to loosen and lift out nests.

58
4.4 Ham and Egg Avocado Cups 
Ingredients: 
· Cooked ham 
· Avocado 
· Eggs 

Method: 
1. Preheat oven to 200° C. 
2. Line each cup in muffin tin with ham. 
3. Fill each ham cup with a slice of avocado. 
4. Crack an egg into each cup. 
5. Bake for 15-20 minutes until firm.

59
4.5 Fisherman’s Eggs 
2 Portions This is a lovely dish for a Saturday morning. Full of protein and good fats. Ingredients: · 125g Tinned sardines · 10 ml dried parsley · 1 onion, finely chopped · 2 cloves of garlic, minced · 4 eggs · salt and freshly ground black pepper Method: 1. Preheat oven to 190ºC and spray an ovenproof dish. 2. Flake the sardines and mix with parsley, onion and garlic. 3. Add salt and pepper to taste. 4. Put mixture in the prepared ovenproof dish and bake for 5 minutes. 5. Take the dish from the oven and crack the eggs open on top of the sardines. 6. Flavour eggs with salt & pepper and return to oven and bake a further 15-20 minutes or until the eggs are cooked to your taste. 7. Serve warm. Per portion: * 1171kJ * Total Fat 16g * Protein 27g
60
4.6 Curry Eggs 
2 Portions Ingredients: · 
4 eggs · 
30 ml olive oil · 
2,5 ml ground cumin · 
5 ml freshly grated ginger · 
2 garlic cloves, minced · 
1 onion, chopped · 
100 g tomato puree · 
2,5 ml cayenne pepper or chilli powder · 
5 ml garam masala powder · salt & pepper to taste 

Method: 
1. Cook the eggs in boiling water, let them cool and peel off the shells. 
2. Make 2 shallow cuts over each egg. Put aside. 
3. Heat the oil in a pan and add the cumin, ginger and garlic. Sauté over low heat for about 5 minutes till golden brown. 
4. Add the onion and sauté till soft. Add the tomato puree and mix well. 
5. Add the cayenne pepper, garam masala, salt & pepper. 
6. Add the eggs and stir to cover eggs with the curry sauce. 
7. Put the lid on and simmer for about 10 minutes. You can add a little water if the curry sauce is too thick. 
8. Serve warm 
Per portion: *1163kJ * Total Fat 23g * Protein 12g * Total Carbs 7.3g * Net Carbs 5.6g


61
4.7 Avocado & Camembert Omelette 
Serve 1 portion 
Ingredients:                                                               

· 2 eggs 
· 10 g grated parmesan cheese 
· 15 g butter 
· 50 g avocado
· 10 ml sour cream 
· Salt & pepper to taste 
· 30 g camembert, cut in strips

Method: 
Whisk egg and parmesan in a mixing bowl. Flavour with salt & pepper to taste. Melt the butter in a pan and pour the egg mixture in. Cook until eggs are cooked. Mash the avocado and flavour to taste. Add sour cream to avocado and fold the camembert in the mixture. Put the avocado mixture on the one half of the omelette. Fold omelette and serve immediately. Nutritional value: *1066kJ * Total Fat 44g * Protein 20g *Total Carbs 5.7g * Net Carbs 2.3g


62
4.8 Mushroom & Onion Omelette I
ngredients: · 
5 ml olive oil · 
25 g onion, finely chopped · 
50 g mushrooms, cut in thin slices · 
2 eggs · 
10ml cream · salt & pepper to taste · 
30 g grated cheddar cheese 

Method: 
1. Heat oil in an omelette pan and sauté onions and mushrooms till cooked and soft. Take it out of the pan and keep one side. 
2. Whisk eggs and cream together. Flavour with salt & pepper. 
3. Pour the egg mixture into the omelette pan and cook for 3 minutes until omelette is cooked at the bottom, but still slightly runny on top. 
4. Put mushroom on one half of the omelette and sprinkle cheese over. 
5. Cover pan and cook until cheese has melted and eggs are cooked through. 
6. Fold omelette over and serve immediately. * 
Total Fat 16g * Protein 20g *Total Carbs 5.2g * Net Carbs 4.2g

63
4.9 Tuna & Cheese Omelette 
Ingredients: · 
2 eggs · 
30 ml cream · 
90 g tuna · 
30 ml mayonnaise or plain yoghurt · 
30 g butter · 
60 g cheddar, grated · 
15 ml parmesan · 
Salt & pepper to taste 
A little dried parsley 

Method: 
1. Whisk eggs, cream, salt & pepper together and put aside. 
2. Mix tuna and mayonnaise in a separate bowl and put aside. 
3. Melt the butter in an omelette pan and pour the egg mix in the pan. 
4. Cover and cook until almost done. 
5. Sprinkle parmesan and cheddar over the omelette. 
6. Cover and cook until cheese has melted. 
7. Put the tuna mix on one half of the omelette and fold it closed. 
8. Sprinkle a little parsley over the folded omelette and serve immediately. 
1 Portion: * 3326kJ * Total Fat 19g * Protein 55g *Total Carbs 3.1g * Net Carbs 1.5g

64
4.10 Scrambled Eggs with Bacon & Veggies 
1 portion Ingredients: 
· 5 ml olive oil 
· 50 g bits of bacon 
· 25 g chopped marrows (zucchini) 
· 25 g chopped tomato 
· 25 g chopped spinach 
· 1 clove garlic, crushed 
· 2 eggs, whisked 
· Salt & pepper 

Method: 
1. Heat the oil in a pan and fry the bacon until crisp. Take the bacon out of the pan and keep aside. (Leave the bacon fat in the pan). 2. Put the veggies and garlic in the pan with the bacon fat and fry over medium heat until soft. (If you are in a hurry, add a little water to the pan, put the lid on and steam the veggies till soft). 3. Add the bacon and whisked eggs to the veggies and stir until eggs are done. 4. Add salt & pepper to taste. 5. Serve immediately. 1 Portion: *1894kJ * Total Fat 35g * Protein 31g *Total Carbs 4.1g * Net Carbs 3.0g
65

4.11 Breakfast Frittata
4 Portions
A frittata is a dish that has eggs as a basis and is done hallway on a stovetop and halfway in the oven. Make sure you use a pan that can be used on the stove as well as in the oven. Or you can transfer the frittata to an ovenproof dish before putting it in the oven.
Ingredients:
· 8 eggs
· 60 ml cream
· 60 ml water
· 250 ml grated cheese (your choice)
· 250 g spinach, chopped
· 250 g bacon bits
· 1 small onion, chopped
· Salt & pepper

Method:
1. Preheat oven to 180° C.
2. Fry bacon bits till crispy and put aside.
3. Fry the onion and spinach in the bacon’s fat. Add a little water to the pan.
4. Put the lid on and let it steam until spinach is soft.
5. Add the bacon to the spinach.
6. Whisk eggs, water, salt, pepper and cream together and pour over the bacon & spinach. 7. Cook until eggs are just starting to set. Remove from stove and sprinkle cheese over.
8. Put in the oven for about 15 minutes until cheese has melted and eggs are cooked.
66

4.12 Feta and Asparagus Frittata 4 Portions Make sure you use a pan that can be used on the stove as well as in the oven. Or you can transfer the frittata to an ovenproof dish before putting it in the oven. Ingredients: · 30ml butter · 150g asparagus, cut into pieces · 1 small onion, chopped · 6 eggs · 60ml cream · Salt & pepper · 100g feta, crumbed Method; 1. Preheat oven to 190° C. 2. Heat 15ml butter in a pan. 3. Sauté the onion and asparagus in the butter for 5 minutes until soft. 4. Whisk the eggs, cream, salt and pepper together. Add the crumbed feta. 5. Melt the rest of the butter in the pan with the asparagus and add the egg mix. 6. Cook about 2 minutes until eggs just start to set. 7. Remove from stove top and put in the oven. Bake for 10 – 15 minutes until golden brown and eggs are cooked through. 8. Remove from oven and let the frittata rest for 5 minutes before serving. Per Portion: * 995kJ * Total Fat 19g * Protein 13g *Total Carbs 5.1g * Net Carbs 3.9g
67

SOUP
68
5.1 Banting Soup Ingredients: • 1 large head of broccoli • 1 small head of cauliflower • 4 large celery sticks • 8 mushrooms (we used chestnut) • 2 large zucchini • 2 onions • 2 tsp salt (or to taste) • 3 tsp mixed dried herbs • 3 cloves crushed garlic OR 2 tsp dried garlic • 200g baby spinach • 120ml coconut cream OR normal dairy full fat cream Method: 1. Rinse all of your vegetables and cut into chunks. 2. Place all vegetables and seasoning (except the spinach and coconut cream) in a large pot and cover with boiling water until pot is full. 3. Turn stove on medium heat and let the vegetables simmer until they are cooked and soft (pierced easily with a knife). This should take about 35 minutes. There might be some water left in the pot - do not remove this as this is where a lot of the flavour lies. 4. Add in your baby spinach now. While still hot, use a handheld blender to blend the vegetables until it has reached a smooth and creamy consistency. 5. Once blended, mix in your coconut cream and you're done! The coconut cream creates such a delicious flavour yet isn't too overpowering with 'coconutness', it makes it oh so creamy but not too rich - the perfect combo! 6. However, if coconut isn't your things, normal cream will work just fine, but will make this soup more rich. 7. Serve with a slice of your toasted and buttered banting bread.
69
5.2 Chicken and Mushroom Soup Ingredients: · 25ml each milk and oil · 300g deboned chicken breast (cut into strips) · 5-6 dried porcini mushrooms · 400 -600g mixed mushrooms, chopped · 1 red onion chopped · 1 garlic, finely chopped · 1,2 ℓ chicken stock · A handful of chopped parsley · 250ml sour cream · Rind of 1 lemon Instructions: 1. Melt the butter and oil in a pan – stir fry the chicken until golden brown and just cooked. 2. Remove from the pan and fry the mushrooms in the same pan until golden brown. 3. Season with salt and black pepper. 4. Remove and sauté the onion and garlic (add a bid of oil if necessary). 5. Pour the warm chicken stock and add the mushrooms to the onion and garlic. 6. Let it simmer for about 15 minutes. Add the parsley. 7. Once cooked, blend the soup until smooth.
70
5.3 Chicken Cordon Bleu Soup Serves 12. This is a perfect winter soup to make in your slow cooker. Ingredients: · 6 x 250 ml chicken stock · 350 g cooked ham, chopped · 150 g mushrooms, chopped · 120 g onion, finely chopped · 10 ml tarragon · 5 ml salt · 5 ml freshly ground black pepper · 500 g deboned, skinned chicken breasts · 45 ml crushed garlic · 45 g butter · 375 ml cream · 125 ml sour cream · 50 g grated parmesan cheese · 120 g Swiss cheese Method: 1. Set the slow cooker on low. 2. Add the chicken stock, ham, mushrooms, onion, tarragon, salt and pepper. Put the lid on so the stock can heat up. 3. Heat the butter in a large skillet and brown the chicken and garlic until golden brown. 4. Add the chicken with the juices to the stock in the slow cooker. 5. Add the cream, sour cream and cheeses. Cover and cook on low for 6 hours. 1 Portion = 250 g * 1071kJ * Total Fat 15 * Protein 24 g *Total Carbs 4.8 g * Net Carbs 3.1 g
71
5.4 Beef Goulash Soup Serves: 3 – 4 Ingredients: · 4 tbls butter · 2 white onion, chopped · ½ cup grated carrot · 2 stalks celery, sliced · 3 cloves garlic, sliced · 1 red pepper, diced · 150g beef mince · 125g button mushrooms, quartered · ½ tsp paprika · 1 tsp smoked paprika · 2 tsp ground cumin · 2 tsp ground cinnamon · 1 tbls dried thyme · 1 tbls tomato paste · 1 bay leaf · 1 x 400 tin whole peeled tomatoes, blended · 750ml chicken stock · ½ cup Greek yoghurt or sour cream · 3 tbls chopped parsley Method: 1. In a pot, sauté the onions, carrot, celery, mushroom and red pepper in the butter until soft and beginning to colour. 2. Add the garlic, cumin and cinnamon and sauté until the mixture becomes aromatic. 3. Add the beef mince and fry until browned. Make sure to stir it well while it is cooking so that no meaty lumps form. 4. Add the paprika, smoked paprika, thyme, tomato paste and bay leaves and gently fry for a minute, 5. Add the tinned tomatoes and chicken stock and simmer for 30 minutes. 6. Remove from the heat and stir in the yoghurt and chopped parsley. 7. Season well with salt and pepper.
72
5.5 Cream of Mushroom Bacon Soup Ingredients: · 4 cups heavy white cream · 4 cups chicken broth · 1 cup shredded Parmesan cheese · 6 cups sliced mushrooms · 1 cup chopped, cooked bacon · 1 T dried parsley · 1 t salt · 1 t pepper · ½ t thyme · ½ cup chopped red bell pepper · 1 bunch green onions, chopped (about 1 cup) · 2 T butter 4 cloves garlic Method: 1. Heat butter in pan until bubbly. 2. Add garlic to pan and cook until fragrant, about a minute. Remove from heat. 3. Add all ingredients to a 6-litre crock pot. Cook for 4 to 6 hours on low, or until soup is slightly thicker and frothy. 4. Please note the soup continues to thicken as it cools, so don’t panic if it still seems thin… 5. Make sure not to overcook or cook at too high a heat or the cream will separate. Keep it low, but not too slow. Makes about 6 litres of deliciousness. Can be frozen and reheated.
73
5.6 Cream of Tomato Soup Ingredients: 30 g butter 125 g onion 2 x 410g cans chopped tomatoes 500 ml chicken stock (made with 2 stock cubes and 500 ml boiling water) 250 ml cream Salt and pepper to taste 15 ml dried parsley Method: 1. Heat the butter in a large saucepan and fry the onions until soft. 2. Add the tomatoes with the sauce, stir in the stock and bring to a boil. 3. Lower the heat and simmer for 15 minutes. 4. Puree the soup with a stick blender and stir in the cream. Season to taste. 5. Stir in the parsley before serving. 10 Servings = 150g/Serving * 239kJ * Total Fat 4g * Protein 1g * Total Carbs 5.1g * Net Carbs 3.8g
74
5.7 Pumpkin Soup
Ingredients
• 1 whole pumpkin (2 cups pumpkin puree)
• 1 full garlic head
• olive oil to drizzle
• 2 Tbsp butter
• 1 small onion
• 1/2 tsp fresh garlic, finely chopped
• 1 celery stick, finely chopped
• 1/4 tsp nutmeg
• 1/2 tsp cinnamon
• 2 cups chicken stock
• 1/3 cup of cream
• 1/4 cup Parmesan cheese
• salt and pepper to season
• Parsley to garnish, chopped finely
Method:
1. Preheat the oven to 180°C.
2. Cut the pumpkin in halve and spoon out the seeds.
3. Drizzle the pumpkin halves with olive oil and roast in the oven for about 70 minutes or until
a fork can easily go through the flesh. Remove from oven.
4. Cut the top of the garlic head off (about 1 to 2 cm down).
5. Drizzle with olive oil and wrap in tin foil then place in oven. Cook for about 60min or until
nice golden colour. Remove from oven.
6. Scoop the pumpkin out of the skin, place in food processor and whizz until puree is formed.
If too hard and thick to whizz then add a little water.
7. In large saucepan melt the butter and sauté the onion, garlic, ginger and celery until
translucent. Add the nutmeg and cinnamon and cook until fragrant for about 5mins.
8. Add the pumpkin purée and two cups of chicken stock and bring to a gentle boil to cook for
a further 20min - slightly covered.
9. Remove from heat. Using a handheld blender, process until smooth.
10. Heat up again just before boiling point and then remove from heat. Add in your parmesan
cheese and cream. Season with salt and pepper to taste.
75
BEEF
76
6.1 Bone Broth (Beef Stock) Hang onto Bones whenever possible and pot them into a pot, cover with water and leave them on the stove on the lowest temperature for up to 12 hours. Bones contain wonderful amounts of minerals and salts which help for all sorts of ailments. Once you have strained the broth you can reduce it to strengthen flavours and use it for soups and sauces. It also freezes well. It is normal for a layer of scum to form on the top – generally, if its murky, skim it off and throw again but if it’s clear or golden, then keep it and mix it in. Basic Broth: · 500g Bones of any kind · 1 Carrot · ½ Onion · 1 stick celery · 1 bay leaf · 5 peppercorns · 1 head of garlic 1. If bones are not already roasted, roast them in oven until they are lightly browned. You can use them raw but the roasted flavour is better. 2. Place everything, as is, into a medium sized pot and cover with water. 3. Place on lowest heat and let the stew away for up to 12 hours. Don’t boil the broth as it will become murky and will look unappetising and will have a slightly slimy feel in the mouth. The broth should take on the flavour of the bones (beef bones –taste strongly of beef, etc) 4. Once your Broth has taken on its flavour, strain it through a sieve and freeze or you can use it straight away. 5. The boiling part is the most important. The carrot, onion, celery, garlic, etc part can be added at a later stage if you don’t have them on hand. You can also add herbs to complement the protein: Beef – Rosemary; Chicken – Thyme; etc 6. To use a slow cooker, you will need to first bring the broth to a boil in a pot on your stove, then skim the scum off the top. Pay careful attention to this stage, as once the broth begins to boil the scum is rolled right back into the broth. The scum are the impurities that you want to remove. 7. You can then transfer the broth to your slow cooker and turn it on to low heat for 24 to 72 hours
77
6.2 Almond & Herb Crusted Beef Schnitzel Serves 4 Using almond meal, or ground almonds, is a great substitute for bread crumbs or flour. It coats easily, fries well and is free from wheat, grains and gluten and extremely low in carbs. Any leftover almond and herb crusted schnitzel are great for lunch boxes or chopped on a salad. Variations Use any choice of dried or fresh herb e.g. rosemary, thyme, basil, garlic, Use chicken, turkey or pork schnitzel. Use the almond and herb crust for fish nibbles. Ingredients: · 4 pieces of beef schnitzel · 2 eggs · 1 cup almond meal · 2 tbsp grated parmesan · zest of 1 lemon · handful of fresh chopped parsley · butter for frying Instructions: 1. In a small bowl, beat the eggs with a fork until fully combined. In a second small bowl, mix the almond meal, herbs, lemon zest and parmesan. 2. Heat the frying pan on a low/medium heat and add butter so the almond, herb crust doesn't stick and to give the crust a lovely buttery flavour. 3. Dip one piece of schnitzel at a time into the egg mixture to ensure both sides are covered. Lift to allow the excess egg mixture to drain, then place each side in the almond mixture so that it is fully coated. 4. Place gently into the frying pan, adding more butter as they cook and absorb the butter from the pan. 5. Cook until golden on both sides. Generally this only takes about 2-3 minutes each side. 6. Serve with cream cheese and more fresh herbs.
78
6.3 Beef Shin Stew Ingredients: · 1kg beef shins · 1 Tbsp butter & dash of olive oil · 100g streaky bacon · 2 onions · 1 carrot · 1 celery rib · 3 cloves of garlic · 1/4 tsp allspice powder (or 4-6 berries) · 2 tsp thyme (dry or fresh, whatever is available) · 500ml beef stock (ideally homemade) · 2 tsp Dijon or English mustard · 2 bay leaves · Salt and pepper Method: 1. Preheat your oven to 160° C. 2. In a large, heavy-based frying pan heat some butter and olive oil and start by browning the shins. 3. Using scissors, snip in slithers of the streaky bacon into the pan. 4. Roughly chop the onions, carrot, celery and garlic. 5. Once the shins are browned well on both sides, season liberally with salt and pepper and transfer to a large casserole or roasting tray along with all the chopped veg. 6. In your casserole dish arrange the shins and cooked bacon and pour over the stock. Tossing in the bay leaves, allspice, mustard and thyme. 7. Cover tightly with tinfoil or a casserole lid and bake in the oven for 3-4 hours at 160° C. Serve on a bed of cauli mash or gem squash. Or add other additional veg straight into the casserole when there’s 45 minutes left of cooking time, such as baby marrows, broccoli etc. Make sure to scoop out the all-important marrow that may be left behind in the centre of the bones to add to your stew.
79
6.4 Beef Stroganoff Serves: 6 Ingredients: · 1 onion sliced and quartered · 2 cloves garlic crushed · 2 rashers streaky bacon diced · 500g beef stewing steak cubed · 1 tsp paprika · ¼ cup tomato paste · 250ml beef stock · 250g mushrooms quartered Instructions: 1. Place all the ingredients in the slow cooker. 2. Mix. 3. Set on LOW for 6-8 hours or HIGH 4-6 hours. 4. Serve with sour cream/cream cheese Nutrition Information:. Per serving: Calories: 157 Fat: 6.6g Carbohydrates: 4.2g Protein: 20.2g
80

6.5 Slow Cooker Malaysian Beef Curry
Serves: 6
I would recommend starting the day before you want to serve this curry.
Ingredients:
· 800g beef suitable for stewing/casserole cut into large pieces
· 1 c /250ml coconut cream
· 1 red onion quartered
· 1 tsp ground cardamom
· 1 tsp mixed herb spice
· ½ tsp chili powder
· 1 tsp ground cinnamon
· 4 cloves garlic
· 2 tsp ground coriander
· 1 tsp ground cumin
· 1 tsp turmeric
· large handful of leafy greens

Instructions:
1. Put the coconut cream and all the spices into the slow cooker, mix.
2. Add the chopped onion and chopped beef, mix.
3. Cook on LOW for 8 - 10 hours or HIGH for 4-6 hours, depending on your slow cooker settings and recommended times.
4. Add the leafy greens to the slow cooker 5 minutes before serving. Fold them through gently.
Nutrition Information: Per serving: Calories: 256 Fat: 14.1g Carbohydrates: 2.0g Sugar: 1.4g Fibre: 0.9g Protein: 29.1g
81
6.6 Steak & Spinach Casserole
Yields 4 portions
Ingredients:
· 30 ml olive oil
· 500 g sirloin steak (about 4 pieces)
· 1 onion, chopped
· 1 red pepper, chopped
· 3 garlic cloves, minced
· 125 ml water
· 125 ml cream
· 30 ml balsamic vinegar
· 5 ml dry rosemary
· 250 g chopped spinach
Method:
1. Heat 15ml olive oil in a pan. Add the steak and fry until brown on both sides.
2. Remove steak from pan and put aside.
3. Add the rest of the olive oil to the pan and sauté the onion, pepper and garlic together until
soft.
4. Add the water, cream, vinegar and rosemary and heat.
5. Now add the steak and spinach. Lower the heat and simmer for 10 minutes until steak and
spinach is cooked.
Per 283g Portion: * 1436kJ * Total Fat 17g * Protein 40g *Total Carbs 6.9g * Net Carbs 2.9g
82
BEEF MINCE
83
7.1 Bacon & Mince Meatballs
Ingredients:
· 500g Mince
· Packet of bacon
· 1 egg
· 1 t Psyllium husk
· Rosemary, salt and pepper.

Method:
1. Mix ingredients together.
2. Fry in coconut oil!!
84

7.2 Bacon wrapped Meatballs & Gravy Ingredients: · 1 Pack Shoulder Bacon · 1kg Beef Mince · 60g Tomato Paste · 3 Tbsp Parmesan · ½ Tsp Fine Black Pepper · 1 Tsp Onion Powder · ¼ Tsp Dry Coriander · 1 Tsp Salt · 2 Tsp Mixed Herbs · 1 Tsp Thyme · Handful Chopped Chives Method: 1. Heat oven to 180° C. 2. Put ½ a teaspoon of coconut oil into each muffin tin hole (12) and line with bacon. 3. Mix all the ingredients into the meat mix. 4. Make peach sized balls and put onto the bacon. Press them slightly to the shape of the muffin pan. 5. Bake for 20 – 30 minutes. The meatballs will shrink some and make its own gravy. Serve with Cauli Mash.
85

7.3 Mediterranean Meatballs
Yields 25 meatballs
Ingredients:
· 500 g beef mince
· 4 gloves garlic, crushed
· 5 ml salt
· 30 ml grated onion
· 5 ml dried parsley
· 15 ml ground coriander
· 5 ml ground cumin
· 2,5 ml ground cinnamon
· 2,5 ml mixed spice ("allspice")
· 1 ml cayenne pepper
· 1 ml ground ginger
· 1 ml freshly ground black pepper

Method:
1. Mix all ingredients together in a large mixing bowl.
2. Make 25 meatballs and put them on a baking sheet.
3. Put baking sheet on the middle rack of the oven.
4. Bake at 180° C for about 20 minutes, or until cooked through.

Per meatball: *118kJ * Total Fat 1g *Protein 6g * Total Carbs 0.1g * Net Carbs 0.1g
86

7.4 Bobotie
The Chutney:
· 3 Chopped onions
· 1 Chopped red pepper
· 1 Chopped yellow pepper
· 1 Chopped small apple
· 2 t Xylitol
· 4 t Olive oil
· 1 t Turmeric
· 1 t Mild curry powder
· 2 t Ginger
· ½ t Paprika
· ½ t Cumin
· 1 t Garlic
· 1 cup Water
· 1 t Diabetic apricot jam (optional)
· 30ml Apple cider vinegar
· 1 t Tomato puree
· Salt & pepper

The Meat:
· 1kg Beef mince
The Egg Mix:
· ½ cup Milk
· ½ cup Cream
· ½ cup Coconut milk
· 2 Eggs

Method:
1. Heat the oil in a pan and sautte onions, peppers and apple till soft.
2. Stir in the rest of the chutney ingredients and simmer on low heat until chutney reduces to a thicker consistency.
3. Stir in the meat and let it slowly cook into the chutney mixture.
4. Put in an oven proof dish.
5. Mix the egg mix ingredients together with a fork and pour onto the sweet meat. 6. Bake 30-40 minutes at 180° C.
87

7.5 Shepherd’s Pie Serves: 6-8 Ingredients: Shepherd's Pie · Extra Virgin Olive Oil · 1 red onion diced · 500g mince beef or lamb · 2 cloves of garlic · 400g tinned chopped tomatoes · 1 beef stock oxo cube · 3 carrots grated Cauliflower Mash Topping · 1 small or ½ large cauliflower cut into pieces · 50g butter · 25ml double cream · salt and pepper to taste · 50g grated cheese of choice

Instructions: Shepherd's Pie 1. Heat the olive oil in a large saucepan and fry the red onion and garlic until cooked, but not browned. 2. Add the mince and stir until it is all cooked. 3. Add the beef stock, tin of chopped tomatoes and grated carrots. Mix. 4. Reduce the heat to a simmer. Simmer uncovered for 10 minutes while making the cauliflower topping. Let the liquid evaporate so the mince thickens. Cauliflower Topping 1. Boil the cauliflower until soft, this takes about 8-10 minutes. 2. Drain and allow all the steam to escape. Too much water left in the saucepan will make a 'sloppy' mash. 3. Add the butter, salt, pepper and cream. Using a stick blender with a blade attachment, puree until smooth . To Assemble: 1. Place the shepherd's pie mince in the bottom of a large casserole dish. Top with the cauliflower mash then sprinkle on the cheese. 2. Put the casserole dish on a baking try to catch any liquid that may bubble over. 3. Bake at 180° C for 20 minutes and until the cheese is browned.

88
7.6 Banting Lasagna 
Sheets: 
· Mix 4 eggs and a pinch of salt with 60g cream cheese 
· Pour mixture in a lined baking sheet 
· Bake at 180° C for approx 10 minutes until cooked through 
· These are your lasagna sheets, the thinner the better 
· Cut into sheets 

White Sauce
· Melt ½ cup butter in a saucepan 
· Mix in ½ cup cream cheese (It will split – don’t worry) 
· Now slowly pour in cream while whisking until you get the consistency you want Mince: 
· Sauté a chopped onion in a little bit of olive oil 
· Add mince and stirfry until brown and cooked 
· Add a can of chopped tomatoes + 2 tbs tomato puree to the mince 
· Simmer until cooked and juice from tomatoes has reduced 

Method: 
1. In an oven dish, layer above as follow: 
2. Start with half of the sheets 
3. Layer half of the mince on top if the sheats 
4. Pour a layer of white sauce over the mince 
5. Sprinkle a generous amount of grated cheddar cheese over the white sauce 
6. Repeat layers 7. Bake at 200° C for 25 – 35 minutes 
8. Let the lasagna rest for 10 minutes before cutting

89
7.7 Beef-Stuffed Zucchini Makes: 4 servings Ingredients: · 4 medium zucchini · 1 pound ground beef · 1/2 cup chopped onion · 1 small tin tomato puree · 1 egg, beaten · Salt & pepper to taste · 1 cup mozzarella cheese Directions: 1. Cut zucchini in half lengthwise. Scoop out pulp, leaving 1/4-inch shells. 2. Place shells in an ungreased microwave-safe dish. Cover and microwave on high for 3 minutes or until crisp-tender. Drain and set aside. 3. Meanwhile, in a large skillet, cook beef and onion over medium heat until meat is no longer pink. Add tomato puree and simmer for 5 – 10 minutes until juice has reduced. Remove from the heat, stir in the egg, salt, pepper and 1/2 cup cheese. 4. Spoon about 1/4 cup into each shell. Microwave uncovered, on high for 4 minutes. Sprinkle with remaining cheese. 5. Microwave 3-4 minutes longer or until a thermometer inserted into filling reads 160° and zucchini are tender.
90
7.8 Cheezy Mince & Gem Squash Ingredients: · Take 2 gem squash, halve and boil in salty water, drain when done (depending on how young / fresh it is, you don't even have to remove the pips as it can be eaten with skin and all . · In the meantime take 200 gr mince · Add 1/2 small grated onions · Salt & pepper · 1 egg · If you do have some feta add a few little pieces of this too (even if you are not a feta person - just try it once, I was pleasantry surprised - just go less on the salt) Method: 1. Form into patties / meatballs. This amount of mince will give you 4 decent size balls. 2. Fry in olive or coconut oil. Treat gently as they are soft and can break. So let it fry well on one side before turning over. 3. Once done put meatball on gem squash, push it a bit in and then sprinkle a bit of cheddar cheese on top and grill in oven until melted (can even pop into microwave just long enough for cheese to melt a bit. Serve with a salad or vegetables
91
7.9 Stuffed Peppers
Serves: 10
Ingredients:
· 25g butter
· 1 red onion finely diced
· 5 peppers (any colour)
· 500g beef mince
· 2 cloves garlic crushed
· 100g button mushrooms finely diced
· 2 tsp dried thyme
· 2 tsp dried oregano
· 4 rashers bacon diced
· 100g cheese grated
· 400g tin chopped tomatoes
Instructions:
1. Heat the butter and fry the onion and garlic.
2. Add the mince and brown thoroughly.
3. Add the remaining ingredients, and stir.
4. Simmer on a low heat for 15 minutes to reduce the liquid and thicken the mixture.
Stir occasionally.
5. Cut the tops from the peppers and then cut in half.
6. Press the mince mixture into each pepper firmly, then place in the baking dish.
7. Sprinkle with grated cheese.
8. Bake at 180C for 20 minutes.
Nutrition Information:
Serving size = ½ pepper
Calories: 239 Fat: 15.9g Carbohydrates: 9.5g Sugar: 2.3gFibre: 1.2g Protein: 16g
92
CHICKEN
93
8.1 Chicken Stock Ingredients: · 1 chicken carcass · 2 carrots · 2 celery sticks · 1 Tbsp pepper corns · 1 bay leaf · 1 onion · 3 garlic gloves · 1 tsp salt Method: 1. Cut the vegetables roughly and place in a large pot with the chicken carcass, pepper corns and bay leaf. 2. Pour over enough water to cover all the ingredients by one inch. 3. Bring to boil and then lower the heat and simmer for 3- 5 hours. 4. Remove the carcass and vegetables and strain with a sieve. Season with salt. (TIP - a great way to store vegetable stock is to freeze in an ice cube container)
94
8.2 Creamy Chicken Livers Serves 2 Ingredients: · 1 Small Tub of Chicken livers (thawed) · ½ Cup of Cream · 1 t Garlic · 1 t Dijon Mustard · 1 t Turmeric · Squeeze Lemon Juice · Salt & Black pepper · 2 Sprigs chopped Spring Onion · 6 Chopped Mushrooms · 6 Cherry tomatoes (optional) · 1 T Coconut oil Method: 1. Fry the chicken livers and spices in the coconut oil till brown and almost caramelized. 2. Sauté the veggies with the livers for a few minutes. Add a T of water to get all the components to infuse. 3. Add the rest of the ingredients turn down the heat and simmer for a few minutes till thick and saucy. 4. You can build your own flavour combination around the livers and cream. You can go spicy peri-peri or curry. Do not eat chicken liver while pregnant!
95
8.3 Chicken A La King Ingredients: · 2 T butter · 1 Green pepper, white pith removed, seeded, and finely chopped · 1 punnet button mushrooms, finely sliced · 1 t pink salt · 1 and ½ cups cream · ½ cup milk · 700 gr cooked diced chicken · 3 egg yolks · 2 t lemon juice · 1 T paprika · 2 t chopped parsley Method: 1. In a medium sized saucepan, melt the butter over moderate heat. 2. When the foam subsides add the green pepper and stirring occasionally with a wooden spoon, cook gently for 6 minutes. 3. Add the mushrooms and cook for a further 4 minutes. 4. Stir in salt, and cook for 2 minutes more. 5. Gradually add the cream and milk, stirring continuously. 6. Bring mixture to the boil, reduce the heat to low and cook for 3 minutes. 7. Stir in the chicken and reduce the heat to very low so that, though the mixture continues to cook, it does not even simmer. 8. In a small bowl, beat the egg yolks, lemon juice, paprika and parsley together with a wooden spoon. 9. Add 4 T of the hot sauce, a spoonful at a time to the egg mixture and stir well to mix. 10. Pour this mixture into the pan, stir to mix and cook gently for 4 minutes. 11. DO NOT BOIL OR THE SAUCE WILL CURDLE. Can be served with cauli-rice or vegetable noodles that have been sautéed.
96
8.4 French Chicken Casserole Ingredients: · 2 tbs olive oil · 4 chicken breasts or thighs · 3 rashers bacon, chopped · 2 tbs butter · 1 medium onion · 1 clove garlic, chopped · 2 x 250g punnets of mushrooms, I mix brown and button · 1 tsp dried tarragon · 1/4 cup chicken stock or white wine · 4 tbs cream, mascarpone or double cream plain yoghurt · Salt · Pepper Method: 1. In a large pan, heat the olive oil and brown the chicken on both sides, as well as the bacon - about 5 minutes. Remove from the pan and set aside. 2. Add the butter to the pan and fry the leeks for about 2 minutes, before adding in the garlic and mushrooms, along with an extra drizzle of olive oil if necessary. Fry together for another 3 minutes until the mushrooms have softened. 3. Add in the tarragon, chicken stock/wine and cream along with a good pinch of salt and freshly ground pepper. Bring to the simmer and add the chicken back in, stir gently and simmer for a further 10 minutes. Check for seasoning and serve.
97
8.5 Thai Chicken Curry Ingredients: · Onions · Mushrooms · Ginger · Chillies · Garlic · Yellow curry paste · Chicken breasts · 1 can coconut cream · 1 can coconut milk · Fresh coriander or basil Method: 1. Chop & fry onions, mushrooms, ginger, chillies and garlic 2. Add yellow curry paste then add chicken and fry until par-cooked. 3. Remove chicken from the pan (make sure there is still paste / sauce in the pan) 4. Slightly fry the vegetables then add the coconut cream & milk. 5. Allow to simmer until the vegetables are par-cooked. 6. Add chicken back and allow too simmer until sauce thickens. 7. Top with fresh coriander or basil and serve.
98
8.6 Butter Chicken Ingredients: · 1kg chicken breasts on bone · 1kg onions, chopped · ½kg tomatoes, chopped · 5ml chicken masala · 5ml Tandoori spice · 5ml jeera (ground cumin) · 3ml turmeric powder · 10ml salt · 15ml garlic paste · 15ml lemon juice · 60ml full cream yoghurt · 130ml fresh cream · 1 bunch dhanya (coriander / cilantro) · 150g butter Method: 1. Braise onion in butter until transparent 2. Add all spices and stir for a minute or two 3. Add tomatoes, garlic and simmer for 10 minutes 4. Add chicken, yoghurt, lemon juice 5. Add half bunch of chopped dhanya and simmer until chicken is cooked 6. Remove chicken from pot, debone and cut into bite size pieces. Put skins back in pot 7. Add fresh cream to pot 8. Use stick blender to blend all the sauce in the pot until smooth and creamy 9. Put cut up chicken back into the pot and simmer until sauce is nice and thick 10. Sprinkle rest of dhanya on top when ready to serve (optional) 11. Serve hot with caulimash or caulirice
99
8.7 Bacon & Chicken Rolls 10 Pieces (Lunch box idea) Ingredients: · 2 chicken breasts cut into cubes · 10 pieces of streaky bacon cut in half · Ground black pepper to taste Instructions: 1. Pre-heat oven to 180° C 2. Line a baking tray with foil and place drip tray above 3. Wrap each chicken cube with bacon 4. Keep in place with toothpick 5. Stack on drip tray 6. Flavour with pepper 7. Bake for 15 minutes 8. Turn around 9. Bake for another 15 minutes Per piece: 752kj, total fat 12g, protein 17g, carbs 0.3g
100
8.8 Chicken Breast stuffed with Spinach, Parmesan, Ricotta, wrapped in Bacon 4 Servings Ingredients: · 4 chicken fillets · 250g cut spinach · 350g ricotta cheese · ¼ cup freshly grated parmesan cheese · 16 pieces streaky bacon · ¼ t Robertson’s Garlic Salt · 2 t Robertson’s Italian Spice · ¼ t Robertson’s Ground Black Pepper · Robertson’s Salt to taste · 2 T olive oil Method: 1. Heat the olive oil over medium heat in a pot, add the spinach and fry until wilted. Remove from pot and let it cool down. 2. Mix the ricotta, parmesan, spinach, garlic salt, and Italian spice and pepper together. Add salt to taste and stir until blended. 3. Butterfly the chicken breast; put it in between two pieces of cling film and pound with a rolling pin or meat mallet until about 1cm (10mm) thick. 4. Divide the ricotta mixture between the fillets and roll into an oblong shape. 5. Put one piece of bacon length wise over the chicken covering the seam of the roll. Roll another 3 pieces across the fillet. 6. Repeat with the rest of the chicken fillets. 7. Put the fillets on a lightly oiled baking sheet and bake for 30 to 40 minutes in a 180°C pre-heated oven. 8. The bacon should be crispy and the chicken must still be moist without being pink inside
101
8.9 Chicken Stuffed with Broccoli And Feta Cheese Ingredients: · 2 Cups Fresh chopped Broccoli · 4 Cloves Garlic · 4 Boneless, skinless chicken breasts · ½ Cup Feta Cheese Crumbles · 1 Onion, chopped · Olive oil Instructions: 1. Flatten chicken 2. Rub chicken with 1 clove garlic per piece 3. Mix together broccoli (finely chopped), green onions (finely chopped) and add in the chopped feta and pepper 4. Put broccoli mixture onto flattened chicken breast and roll. Secure with toothpicks 5. Fry in olive oil till done
102
Bacon and Cheese Stuffed Chicken Serves 2 Crunchy green beans tossed with butter and roasted almonds, rounds everything off rather nicely and if you don't like goats cheese, cubes of brie or spoonfulls of ricotta would also work brilliantly. Ingredients: · 75g cubed bacon · 2 chicken breasts (with or without skin is up to you) · 75g goats cheese, at room temperature (or cheese of your choice) · Salt and freshly ground black pepper · 1 Tbsp olive oil Method: 1. Fry the bacon until lightly golden, remove from the pan with a slotted spoon and set aside to drain on some kitchen paper. 2. Season the chicken breasts with a little salt and black pepper on both sides and then slice them open down the middle of one side, leaving the other side still attached, and flip open like a book. 3. Mix together the bacon and goats cheese with a fork, adding in a little extra black pepper but no salt, the goats cheese is salty enough. 4. Fill each breast with the filling, then close gently. 5. Heat 1 Tbsp olive oil in a pan over medium-high heat and fry the chicken breasts for 4-5 minutes on each side, or until a golden crust has formed and the meat has cooked through. 6. Remove from the heat and set aside to rest for a few minutes before serving. Serve with Lemon-zest & Almonds Greenbeans.
103
8.11 Hasselback Cajun Chicken with Pepper Jack & Spinach Ingredients: · 2 large boneless, skinless chicken breast halves · 4 oz pepper jack cheese, sliced into thin 1/4 inch slices (cheddar works just as well) · 1/2 c cooked spinach (frozen and thawed or sautéed fresh) · 1 tbsp parmesan cheese, finely grated · 1/2 tbsp Cajun seasoning · Salt, to taste · Pepper, to taste Directions: 1. Preheat the oven to 180° C. 2. Using a sharp knife, make slits in the chicken breasts width wise that are about 3/4 inches apart, making sure not to cut all the way down through the bottom of the chicken breast. You will have about 7 or 8 slits per chicken breast, depending on how large your chicken breasts are. 3. Season the chicken with salt and pepper. Stuff the spinach and pepper jack slices in the slits of the chicken. I've found that it's easier to place the cheese in before the spinach. Combine the parmesan and Cajun seasoning in a small bowl. Sprinkle the mixture evenly over the chicken. 4. Place each chicken breast on its own lightly greased sheet of tin foil and make a "bowl" loosely surrounding each chicken breast. This keeps the juices contained. Bake in the preheated oven for 30 minutes, or until the chicken is cooked through. 5. Remove each chicken breast from its tin foil "bowl" and place on a serving dish.
104
8.12 Creamy Chicken and Mushroom Casserole with Bacon and Spinach Serves: 4 portions Ingredients: · 8 chicken thighs, on the bone · salt and pepper · 2 tablespoons butter for frying · 100g bacon, diced · 1 onion, finely chopped · 2 leeks, finely chopped · 1 stalk celery, finely chopped · 2 cloves garlic, crushed · 250g button mushrooms, halved · 2 cups chicken stock · 1 bay leaf · 2 teaspoons chopped fresh thyme · 250ml cream · the juice and zest of 1 lemon · 3 cups baby spinach Method: 1. Season the chicken thighs well with salt and pepper. 2. Melt the butter in a medium-sized casserole dish, and brown the chicken pieces in the butter, a few at a time, until they are golden on both sides. Remove from the casserole dish and set aside. 3. Add the bacon, and fry until crispy. 4. Add the onion, leeks, celery, garlic and mushrooms, and fry until soft. 5. Return the chicken to the casserole pot and add the chicken stock, bay leaf and thyme. There should be enough stock to just cover the chicken. If using a wider casserole dish, you may need to add some more stock. 6. Reduce the heat to a simmer, and simmer the chicken with the lid off for 40 minutes until cooked. Keep an eye on it and give it a stir every now and then. 7. Add the cream and simmer for a further 10 minutes. Finally stir in the lemon juice, lemon zest and spinach. 8. Season well with salt and pepper and serve with creamy cauli-mash and some green veggies.
105
8.13 Cheesy Broccoli, Chicken & Cauli-Rice Casserole with Bacon 6 Servings Ingredients: · 2 cups steamed, small broccoli florets · 2½ cups “cauli-rice” · ¼ small red or yellow onion, minced · 1 t garlic, minced · 5 strips bacon, fried and crumbled (reserve one T of bacon drippings) · 2 cups cooked chicken (you can use shredded leftover chicken) · ½ cup heavy whipping cream (preferably organic and grass fed) · ¼ cup plain Greek yogurt, full fat · 2 T butter (preferably organic, grass fed) · 1¾ cups shredded sharp cheddar cheese (¼cup set aside) · ½ t black pepper · ¼ t salt Method: 1. Preheat oven to 180°C. 2. Sauté onion and garlic and place into a small container and set aside.2. In a medium sized casserole dish, combine cauli-rice, broccoli florets, onion and garlic and chicken into an even mixture. Set aside. 3. In a medium sized casserole dish, combine cauli-rice, broccoli florets, onion and garlic and chicken into an even mixture. Set aside. 4. In a large sauce pan, combine cream, yogurt, butter, salt and pepper and heat over low-medium heat until mixture begins to simmer. Use a whisk to constantly stir the mixture. Once smooth and hot, add in 1½ cups shredded cheddar cheese. Continue to whisk the mixture together over low-medium heat until the cheese is completely melted and does not stick to the whisk. Turn off heat. 5. Pour the cheese sauce over the casserole mixture and gently stir to assure the sauce coats the mixture evenly. 6. Top the casserole with ¼ cup cheddar cheese and crumbled bacon pieces. Bake at 180°C for about 20 minutes or until it is hot and bubbly. 7. Allow casserole to cool for 10 minutes then serve. Nutrition per serving: 340 calories, 5g total carbs, 2 g fibre (3g net carbs), 22g protein, 25g fat
106
8.14 Chicken Pie Serve 4 Ingredients : · 5 chicken breast fillets · Salt & pepper · Juice and zest of 1 lemon · 250 g sliced mushrooms · Olive oil · 1 Large packet (200g) spinach, stems removed · 3 eggs, beaten · 250 g smooth cottage cheese · 250 ml (1 k) grated mozzarella- or cheddar cheese Method: 1. Preheat oven to 180 °C. Spray an oven dish. 2. Flavour chicken with salt, pepper and lemon zest. Put in a steamer and steam till cooked. (Or cook in a little water). Shred cooked chicken. 3. Sauté mushrooms in a little olive oil/butter. Add spinach and heat until spinach has wilted. 4. Whisk eggs and cottage cheese together. 5. Lightly mix the chicken and veggies with the cottage cheese and put in prepared oven dish. Sprinkle cheese over and bake 30-40 minutes or until egg has set and cheese has melted. 6. Serve with a salad.
107
8.15 Chicken and Mushroom Pie Serves 8 Ingredients: · 500 g chicken breasts · salt and pepper · juice and rind of 1 lemon · 250 g mushrooms, sliced · olive oil · 200g spinach, stems removed · 3 eggs, beaten · 250g-tub cream cheese · 250 ml grated Cheddar cheese Method: 1. Preheat the oven to 180°C. 2. Spray an ovenproof pie dish. 3. Season the chicken with salt, pepper and the lemon juice and rind. Steam in a food steamer until done. (You can also bake it in the oven or steam in saucepan with a bit of water if you do not have a food steamer.) 4. Remove the bones from the chicken and cut in small pieces. 5. Fry the mushrooms in a little bit of oil until just softened. 6. Add the spinach and fry until the spinach welts. 7. Beat the eggs and cream cheese together. 8. Mix the chicken, spinach and cream cheese together and spoon into the prepared dish. 9. Sprinkle the cheese over. 10. Bake for 30-40 minutes or until the egg has set and the cheese are melted and golden. 1 Serving * 1289 kJ * Total Fat 21g * Protein 27g Total Carbs 3.0g * Net Carbs 2.1g
108
LAMB
109
9.1 Fragrant Lamb Chops Ingredients: · 15 ml mild curry powder · Pinch of cayenne pepper (opt) · 5 ml dried origanum · 5 ml dried rosemary · 5 ml salt · 2,5 ml freshly ground black pepper · 60 ml olive oil · 8 lamb chops · 30 ml butter Method: 1. Make a paste with all the spices and 30 ml olive oil. 2. Rub the chops with this paste. Place in an airtight container and leave overnight to marinade. 3. Heat the remaining 30 ml olive oil in a pan over medium heat. 4. Place the chops in the pan and fry 4 minutes on each side. 5. Add the butter and fry the chops until cooked, while regularly turning them over. Per 100g chop: * 1037kJ * Total Fat 14g * Protein 28g *Total Carbs 0.0g * Net Carbs 0.0g
110
9.2 Garlic and Lemon Lamb Chops Servings: 4 Easy to cook on the braai or under the grill. Ingredients: · 4 cloves garlic - crushed · 2 ml freshly chopped rosemary · 100 ml lemon juice · 5 ml freshly ground black pepper · 20 ml olive oil · 8 lamb chops · salt Method: 1. Mix crushed garlic, rosemary, lemon juice, black pepper and olive oil together. Pour over chops and marinate for 20 to 30 minutes. 2. Cook over medium coals on the braai or under a medium-hot grill for about four minutes on each side. Don't overcook otherwise the chops will become tough. 3. Season with salt and serve with veggies or salad.
111
9.3 Easy Lamb Kleftiko Servings: 6 Delicious, slow cooked, Greek-style lamb. Ingredients: · 1.5 kg free range lamb knuckles · 100 ml extra virgin olive oil · 100 ml butter · 8 shallots or small onions – peeled and left whole · 6-8 fat cloves garlic – left unpeeled · 1 clove garlic – peeled and finely grated or crushed · 2 Tbsp fresh rosemary – removed from stalks and chopped · 1 Tbsp fresh lemon thyme – picked from stalks · 4 sprig fresh oreganum - left on the stalks · 1 fresh bay leaf · juice and finely grated zest of 1 lemon · 250 ml boiling stock · 10 ml runny honey · salt and freshly ground pepper to taste Method: 1. Preheat the oven to 150° C. 2. Heat half of the oil and all the butter in a large, heavy frying pan over a medium heat. 3. Add the lamb a few pieces at a time and brown on all sides. Remove from pan and drain on paper towel. 4. Line your casserole dish with a large sheet of aluminium foil so that it overlaps on all sides. 5. Place your browned meat into the casserole, sprinkling over a good grinding of salt and pepper. 6. Add the onions to the dish and tuck in the whole garlic cloves. 7. Sprinkle over the zest, crushed garlic, herbs, lemon juice and drizzle over the honey. 8. Tuck in the herb sprigs, pour over the hot stock. 9. Bring the sides of the foil up around the contents to make an airtight parcel. 10. Place another sheet of aluminium foil over the top so that it slightly overlaps the edges of the casserole dish. 11. Place the lid on tightly then pop it into the preheated oven for 6 hours. Don’t open until the 6 hours are up. 12. Remove from oven, open up the parcel and drain off the liquid into a smallish saucepan skimming off most of the fat and oil. 13. Reduce rapidly over a high heat until thickened into a nice rich sauce.
112
9.4 Lamb Shanks Serves 4–6 people Ingredients: · Olive oil · 4 lamb shanks · 1 onion, finely chopped · 2 cloves garlic, crushed · Large bunch oregano, torn roughly · Handful of thyme · 1 tin chopped tomatoes · ½ bottle good quality red wine · Rind of 1 lemon, peeled into strips · Fresh oregano leaves to garnish Method: 1. Heat a large oven-proof pot on the stovetop and add a glug of olive oil. Season the shanks with salt and pepper, then brown in the hot pan, remove and set aside. 2. Add the onions to the pot and cook for 5–10 minutes until they are soft and translucent. 3. Add the garlic and cook for a minute, then add the herbs. Stir in the chopped tomatoes, red wine and return the shanks to the dish. Add the lemon rind. 4. Cook on the stove on a low heat, or in the oven at 140°C for at least two and a half hours. The lamb shanks should be tender and falling off the bone. Serve with cauli-mash
113
9.5 Yoghurt Marinated Lamb Curry Servings: 5 Ingredients: · 1 ½ kg stewing lamb, bone in · 1 ½ cup full cream yoghurt · 4 Tbsp curry spice mix · 2 onions, finely chopped · 2 cloves garlic, mashed · oil for frying · 1 can chopped tomatoes · 1 Tbsp xylitol · 1 tsp salt Method: 1. Mix the yoghurt & spices in a large bowl. 2. Add the lamb pieces and mix well to ensure the lamb is coated, cover and place in the fridge for at least 6 hours but preferably overnight. 3. Preheat the oven to 170°C. 4. In a large ovenproof casserole with lid, gently fry the onions and garlic until soft and transparent, add the lamb and marinade, give it a good stir and turn up the heat. 5. Add the tomatoes, xylitol, salt and mix, place the lid on the dish and cook in the oven for 1 hour. 6. Remove the lid and cook the curry for another hour.
114
9.6 Italian Style Lamb Casserole Ingredients: · 800g lamb chops or lamb stewing joints · 2 cups tomatoes (fresh or tinned) · 1 cup lamb/beef stock · ½ cup red wine (or stock) · 3 carrots, chopped · 3 garlic cloves · 1 bay leaf · 1 onion · 1 Tbsp tomato paste · 2 sprigs rosemary · 1 Tbsp fresh basil · 1 Tbsp fresh parsley · ½ Tbsp fresh oregano · ½ Tbsp fresh thyme · 1½ cups shredded cabbage · Salt & pepper Method: 1. Preheat oven to 180C 2. In a large roasting casserole dish add the tomatoes, onion, garlic, herbs and bay leaf. Drizzle with olive oil and season with salt & pepper. 3. Don’t worry about chopping everything perfectly, as it’s all going in the blender later on anyway. 4. Roast the tomatoes and herbs in the oven for roughly 20 minutes, or until everything is oozy and roasted down. 5. Leave the sticks of rosemary and the bay leaf whole so they can be easily removed before blending. 6. While the tomatoes roast, brown the lamb in a pan with some oil and butter until it’s nicely coloured. Once browned, season liberally with salt and pepper and set aside. 7. Remove the roasted tomatoes from the oven, and turn the oven down to 140° C. 8. In a blender add the roasted tomatoes, tomato paste, lamb stock and wine and blitz until well combined. 9. Arrange the lamb chops on the base of the casserole. 10. Sprinkle over the roughly chopped carrots. And if that bay leaf is still lurking about, you can toss that in to go along for the ride. 11. Pour over the blended tomato mixture. 12. Cover with tin foil and add into the oven preheated to 140° C and cook for 3-4 hours. 13. Finely chop or grate enough cabbage to give you about 1.5 cups full. 14. Once there’s one hour left of cooking time, stir in the shredded cabbage and cook uncovered. Roast until everything is bubbly and golden. 15. Remove the bay leaf and serve.
115
9.7 Old Fashioned Lamb Stew Serves 4 - 6 Ingredients: · 1.2 kg lamb neck slices · 30 ml olive oil · 30 ml butter · 1 large onion, diced · 2 cloves of garlic, minced · 10 ml freshly grated ginger root · 15 ml cumin powder · 15 ml coriander powder · 5 ml cayenne pepper · 1 cinnamon stick · 2 bay leaves · 5 ml xylitol · 4 ripe tomatoes, peeled and finely chopped · 15 ml turmeric · 300 ml stock · salt and black pepper to taste · fresh chopped coriander leaves for garnishing Method: 1. Heat the oil and brown the lamb neck slices on all sides in batches. Remove from the pot. 2. Add the butter to the pot and brown the onion rings. 3. Add the garlic, fresh ginger, cumin, coriander, cayenne pepper, cinnamon stick, cloves, bay leaves and xylitol to the pot and cook for a couple of minutes taking care not to burn the spice mixture. 4. Add the tomatoes and the turmeric and return the lamb to the pot moving around to cover all the lamb pieces with the tomato mixture. Add the stock. 5. Simmer for 1½ hours. 6. Season with salt and pepper and simmer for another hour. 7. Garnish with fresh coriander leaves.
116
PORK
117
10.1 Pork Schnitzel Serves: 4 Ingredients: · 4 pork schnitzels · 1 cup ground almonds/almond flour · 1 tbs dried sage · salt and pepper to taste · 1 -2 eggs (depending on size of schnitzels) beaten with a fork · oil for frying Instructons: 1. In one small dipping bowl beat the eggs with a fork. In another dipping bowl add the almonds, sage and salt/pepper. 2. Dip 1 pork schnitzel in the egg mixture on both sides. Lift to drain the excess egg from the schnitzel. 3. Place the pork schnitzel in the almond and herb mixture, turning a few times to ensure it is completely covered. 4. Place each pork schnitzel in the frying pan as you make them. Cook on a medium heat until both sides are golden. Test to ensure the meat is cooked through to the centre. Notes: · The cut of pork is called schnitzel here, but in other countries it is called tenderised pork steak, loin steak or you can use a pork chop. · The amount of almond/herb mixture required will depend on the size of your schnitzel pieces.
118
10.2 Pork Schnitzel with Mushroom Gravy Preparation time: 15 min Ingredients: · 500g pork steaks · 2 cup grated parmesan · 2 cup desiccated coconut · 1 handful chopped parsley · salt and black pepper to season · 2 eggs, whisked · olive oil for shallow frying · 2 Tbsp butter · 150g button mushrooms, chopped · 4 Tbsp balsamic vinegar · 2 Tbsp concentrated vegetable stock · salt and pepper to season Method: · First, place each pork steak in a plastic bag and flatten it gently by using a mallet or just use the back of a coffee mug. · Heat the oil in a non-stick frying pan. · Then combine the grated Parmesan, coconut, parsley and seasoning in a mixing bowl = crumbs. · Place the flattened steaks in whisked egg, then in the crumbs – be sure it covers the meat. Shallow fry in hot oil for about 8 – 10 minutes each side, until done. · For the mushroom gravy, heat the butter in a saucepan and add the chopped mushrooms. Sauté for a few minutes then add the balsamic vinegar and vegetable stock. Allow to reduce. · Season and serve with pork schnitzels, roasted tomatoes and cauliflower mash. Garnish with parsley.
119
10.3 Pork Meatballs 15 Portions Ingredients: · 1 kg minced pork · 15 ml olive oil · 1 onion, grated · 2 cloves garlic, crushed · 2 eggs · Salt & pepper to taste · 30 ml dried parsley · Oil or fat for cooking (your choice) Method: 1. Mix meat, onion, garlic, eggs, salt, pepper and parsley together. 2. Make 15 small meatballs. 3. Heat the oil/fat in a pan and fry the meatball until cooked and brown on all sides. 4. Serve hot or cold. Per Portion: * 445kJ * Total Fat 3g * Protein 18g *Total Carbs 0.7g * Net Carbs 0.7g
120
10.4 Mushroom & Pork Stir Fry 4 Portions Ingredients: · 15 ml olive oil · 30 g butter · 500 g pork strips · 1 onion, cut in rings · 250 g sliced mushrooms Method: 1. Heat oil in a wok or pan and fry the pork strips until cooked and brown. 2. Add the mushrooms and fry till soft. 3. Flavour to taste. Serve warm. Per 220g/Portion: * 538kJ * Total Fat 14g * Protein 35g * Total Carbs 4.5g * Net Carbs 3.3g
121
10.5 Roast Pork with Crackling Serves: 6 Ingredients: · 1.2kg roast pork, cut of choice · salt · extra virgin olive oil Instructons: 1. Bring the pork out of the fridge, rinse then pat well until completely dry. 2. If the skin isn't scored already, score the skin with a very sharp knife until you hit the fat, but not the meat. You can even use a Stanley knife, because most kitchen knives just aren't sharp enough to cut through the tough old pigs skin. 3. Rub oil over the skin, then massage salt all over. Really get the salt into all the score lines. This is what makes the cracker crackling. 4. Place in the oven at 180° C for 1½ hour per kg meat. 5. I use a meat thermometer, and know it is ready when the internal temperature at the thickest part reaches 72° C 6. Bring the roast pork out from the oven. Cut the crackling off from the roast, and place the crackling back in the oven at 200° C for 10 minutes. 7. Cut or snap into pieces. Nutrition Information: Serving size: 200g Calories: 496 Fat: 29.3g Carbohydrates: Almost zero Protein: 54.2g
122
10.6 Bacon Fritters
Yields 12 fritters
Ingredients:
· 125g bacon bits
· 3 egg whites
· 30 g coconut flour
· 30 g melted butter
· 10 g chopped chives
· 120 ml water
Method:
1. Fry the bacon bits until crispy. Remove bacon from pan, but keep the bacon fat in the
pan. Put the bacon to one side.
2. Whisk egg whites until stiff.
3. Mix the flour, butter, chives and cooked bacon bits together in a mixing bowl.
4. Add the water and mix.
5. Fold the egg whites now into the bacon mix. The mixture will be lumpy.
6. Heat the bacon fat in the pan and add spoonsful dough into the fat.
7. Cook 2 – 3 minutes per side until golden brown.
Per Fritter: * 378kJ * Total Fat 7g * Protein 5g * Total Carbs 1.7g * Net Carbs 0.7g
123
SEAFOOD
124
11.1 Baked Hake Ingredients: · 750 g hake medallions · fish spice, salt & pepper to taste · 250 g mushrooms, thinly sliced · 250 ml cream · 250 ml grated cheddar Method: 1. Place hake medallions in an oven proof dish. 2. Flavour with spices. 3. Layer the mushroom on top of the fish. 4. Pour the cream over the fish & mushrooms. 5. Sprinkle with cheese. 6. Bake approx. 30 minutes at 190° C until fish is cooked and flake easily. 7. Serve warm.
125
11.2 Lemon and Parsley Crumbed Fish Serves 5 I love crumbed fish, and using ground almonds and lemon zest is a beautiful, tasty alternative to breadcrumbs. You can use the same mix for chicken pieces to make chicken nuggets or fish pieces to make fish fingers. Ingredients: · 1 cup ground almonds · zest of 1 lemon · ¼ cup chopped fresh parsley · 5 fish fillets - use a firm white fish of choice Instructions: 1. In a small bowl, mix the ground almonds, lemon and parsley. 2. Usually when I crumb chicken or beef, I dip in egg first, fish however is usually moist enough for the coating to stick by itself. Just push each fillet into the almond mixture, firmly pushing more coating on all sides. 3. Fry on a moderate heat in plenty of butter for about 3 minutes on each side. 4. Serve with lemon wedges.
126
11.3 Baked Pike (Snoek) Yields 10 portions Ingredients: · 1 kg pike (snoek) · 20 olives · 150 g cherry tomatoes · 6 cloves garlic, skinned and halved · 5 ml dried thyme · 15 ml olive oil Method: 1. Place fish on a large piece of greased aluminium foil. 2. Chop olives, tomatoes and garlic in a blender. Add the thyme and olive oil and mix. 3. Cover the fish with this mixture and cover with foil. Place the covered fish on a baking sheet. 4. Bake for approx. 20 minutes at 180° C. Fish will be cooked when it flakes easy. 5. Serve warm. Per 120g Portion: * 731kJ * Total Fat 7g * Protein 26g *Total Carbs 1.1g * Net Carbs 1.1g
127
11.4 Basil Tuna Bake Serves 2 – 4. Ingredients: · 2 tins tuna (in olive oil) · some tomatoes, chopped, or 1 cup cherry tomatoes · 2 garlic cloves, minced · 2 spring onions, chopped · 1 onion, chopped · handful of fresh basil · 1 Tbs fresh parsley, chopped · 1 head cauliflower · ½ cup full-cream Greek or plain yoghurt · 1 egg · 1 Tbs butter · 1 handful of grated cheese (half mozzarella half Cheddar) · paprika · salt and pepper Method: 1. Preheat the oven to 180°C. 2. Steam the head of cauliflower until soft when inserted with a knife. 3. In a casserole dish, combine the drained tuna, tomatoes, garlic, spring onions, fresh herbs, onion and a good grind of black pepper. Don’t worry about adding salt, as the tuna should be salty enough. 4. In a blender, blitz the cooked cauliflower, yoghurt, butter, egg, salt and pepper until it becomes sloppy but smooth. 5. Mix the tuna basil mix so it’s well combined and flattened. 6. Next, pour the cauliflower topping over the basil tuna and spread over evenly with the back of a spoon. 7. Sprinkle over the grated cheese and a dash of paprika and bake in a preheated oven for 30 – 40 minutes, or until the topping is cooked through and the cheese is melty and crisp. 8. Serve with a simple rocket and herb salad and a splash of your favourite vinaigrette. Tips: Use a sustainable, line-caught brand of tuna, ideally canned in olive oil. Otherwise get the brine variety and add a drizzle of your own olive oil once drained.
128
11.5 Garlic Cream Fish Fillets Serves 2 – multiply ingredients per 2 fillets added Ingredients: · 2 fresh fish fillets of your choice · Olive oil · 50g Butter · 100ml fresh cream · 1 Tbsp créme fraîche or mascarpone cheese · 2 garlic cloves · Juice of 1 lemon · 2 Tbsp chopped fresh parsley · Salt & black pepper Method: 1. In a large heavy-based frying pan heat a good drizzle of olive oil and a generous amount of butter. 2. Wait until the butter starts to go all bubbly and foamy. The key to cooking fish well is to do it at high heat, but very quickly. So get your pan nice and hot before adding the fillets. 3. Once the butter has started to foam, add the fillets. Immediately flattening them with a spatula so that they cook evenly. 4. Now the trick here is to leave them alone completely. Don’t wiggle them, or jiggle the pan, or even lift one tiny corner up to take a peak. Instead watch for the gradual rise of white (cooked) colouring that slowly creeps up from the underside as the fish cooks. Once it’s almost half way up the fillet, then only is it time to flip the fish. 5. Once you’ve flipped it over season generously with salt & pepper on the cooked side. You want to aim for nice colouration but not burnt. And leave the fish alone to cook the other side in the same way. 6. While the second side is cooking add the crushed garlic and allow it to cook for about a minute. 7. Next squeeze over your lemon juice. 8. Allow that to cook and reduce for about a minute. Then drizzle in your cream and dollop of mascarpone cheese or créme fraîche. 9. Using a large spatula again, flip the fillets a second time and season the second side that has just been cooking. 10. Let everything bubble and reduce for another minute, spooning the garlicy creamy sauce over the fillets as it cooks. 11. Grab the chopped fresh parsley and sprinkle that over right at the end just before serving. 12. Dish up immediately and don’t let the sauce over cook otherwise it will separate. Serve with lots of lemon wedges and a nice summery salad.
129
11.6 Baked Smoked Haddock Mornay Ingredients: · 700 g smoked haddock · 1 small onion, chopped · 30 ml butter · 250 ml cream · 250 ml grated cheddar · 50 ml grated parmesan cheese · 5 ml dried parsley Method: 1. Heat butter in a pan and sauté onion till soft and remove pan from the stove. 2. Add the cream and cheese to the onion. Add parsley and stir through. 3. Place haddock in an oven proof dish 4. Pour the cheese sauce over the fish. 5. Sprinkle the parmesan cheese over. 6. Bake approx. 30 minutes at 190° C until fish is cooked and flake easily. 7. Serve warm.
130
11.7 Baked Eggs with Haddock, Cheddar and Spinach Serves: 4 Ingredients: · a little butter for greasing · 1tbls butter · 80g baby spinach · 100g grated cheddar cheese · 4tbls cream · a pinch of nutmeg · 200g smoked haddock, cut into chunks · 8 eggs Method: 1. Preheat the oven to 180°C. 2. Grease four large ramekins, enamel cups or ovenproof bowls with a generous amount of butter. 3. Heat a frying pan with the butter and fry the spinach until it is wilted. Take off the heat and squeeze out any extra juice from the spinach. 4. Divide the spinach and haddock between the ramekins and break two eggs into each one. Top the eggs with a tablespoon of cream, a pinch of nutmeg and some grated cheese. Season well with salt and pepper. 5. Bake for 15 – 20 minutes in the oven, just until the eggs are cooked and they are golden on top. Serve immediately with a squeeze of lemon.
131
11.8 Tuna Fritters 12 Portions Ingredients: · 2 x cans of tuna (180g each) · ½ cup gouda cheese, grated · 115 g spinach, finely chopped · 1 onion, finely chopped · 15 ml olive oil · 2,5 ml garlic salt · 5 ml mixed herbs · 1 egg · 30 ml olive oil Method: · Drain tuna and place in a mixing bowl and add cheese. · Pour the 15ml olive oil in a heated pan and sauté chopped onion and spinach till soft. · Add the salt and herbs. · Mix the onion and spinach with the tuna. Add the egg and mix well. · Heat the 30ml olive oil in a pan and add spoonful tuna mix, fry until golden brown and turn over. Fry another 10 minutes until golden brown. Per fritter: * 475kJ * Total Fat 4g * Protein 10g * Net Carbs 0.9g
132
11.9 Tuna Patties Something quick for those days you don’t know what to cook and while you’re at it, make a bunch and freeze it! Ingredients: · 1 Can of tuna · 1 Egg · Chopped dill, onion, red pepper (according to taste and imagination) · Salt & pepper · Fat for frying (butter, olive oil, coconut oil) Method: 1. Chop the dill, onion red pepper. 2. Mix all ingredients in a bowl. 3. Form palm-sized patties and fry in a pan on both sides. Serve with salad.
133
11.10 Prawns in Garlic Butter 6 Servings Ingredients: · 500 g frozen prawns, cleaned and deveined · 60 g butter · 3 cloves crushed garlic · 60 ml parsley · salt & pepper to taste · 30 ml lemon juice Method: 1. Preheat oven to 220° C. 2. Place the butter, garlic, parsley, salt, pepper and lemon juice in a blender and blend to make a paste. 3. Use half of the paste and put dollops at the bottom of an oven proof dish. 4. Arrange the prawns on top of the paste. 5. Dollop the rest of the paste on top of the prawns. 6. Bake approx. 20 – 25 minutes – prawns must be pink and the butter bubbly hot. 7. Sprinkle lemon juice over the prawns just before serving.
134
11.11 Seafood Stir Fry
Ingredients:
· 15 ml olive oil
· 3 celery stalks, cut in rings
· 4 chives, cut in chunks
· 350 g frozen seafood mix, defrosted
· 125 ml sour cream
· juice and zest of 1 lemon
· salt & freshly ground black pepper
Method:
1. Heat oil in a wok or large pan.
2. Sauté celery and chives until soft. Add seafood mix and fry another minute.
3. Add the sour cream and lower the heat.
4. Simmer for a few minutes, but don’t overcook.
5. Add the lemon juice and zest.
6. Flavour with salt & pepper. Serve immediately.
Per 130g Portion: * 693kJ * Total Fat 10g * Protein 13g *Total Carbs 3.4g * Net Carbs 3.4g
135
QUICHE
136
12.1 Quick Quiche
Ingredients:
· 1 x Tin Coconut cream
· 4 x Jumbo eggs
· 2 x Feta wheels
· 500g Mince (optional)
· Rosemary (To taste)
· Thyme (to taste)
· Chilli flakes (to taste)
Method:
1. Preheat oven to 180° C.
2. Add meat, or anything you have additional in the house.
3. Put coconut cream into a bowl, cut with a knife to soften.
4. Add the rest of the ingredients, mix well.
5. Pour into either muffin pans or into a 20cm Pyrex dish.
6. Bake for 30 minutes.
137
12.2 Asparagus Quiche
6 Portion
Ingredients:
· 250 g asparagus, cut in pieces · 1 onion, finely chopped · 2 rings feta, crumbled · 1 tomato, cut in small cubes · 5 eggs · 60 ml cream · salt & pepper to taste
Method: 1. Preheat oven to 180°C. Grease an oven dish thoroughly. 2. Mix the asparagus, onion, feta and tomato together. 3. Whisk the eggs and cream together and mix it with the asparagus. 4. Add salt & pepper to taste. 5. Pour the mixture into the prepared oven dish and sprinkle a little dried parsley over. 6. Bake 30 minutes or until the middle of the quiche is cooked.
Per portion: * 399kJ * Total Fat 6g * Protein 7g * Total Carbs 3.9 * Net Carbs 2.6g
138
12.3 Bacon and Cheese Crustless Quiche Servings: 6 Ingredients · 5 eggs · ½ cup cream · 1 tsp seasoning · 250g bacon, finely sliced and fried · 1 handful gouda cheese, grated · 1 handful baby tomatoes, halved Method 1. Preheat your oven to 180 °C. 2. Mix the eggs with the cream and seasoning until well combined. 3. Stir in the grated cheese. 4. Pour into a baking dish, before spreading over the bacon and tomatoes, evenly. 5. Bake for approximately 30 minutes – or until set and golden brown. Serve warm or at room temperature, with a salad.
139
12.4 Biltong Quiche
This is a biltong quiche recipe that I absolutely HAVE to share...It takes 10 minutes to make and 40 minutes to bake and is enough for 4 people as a main dish or 6 people as a side dish (with salad).
Ingredients:
· 5 Eggs
· 15ml Butter
· 15ml Olive oil
· 1 Onion, finely chopped
· 100 g Grated cheddar cheese
· 250ml Double thick cream (Woolies)
· 125ml Buttermilk or sour cream
· 120g Biltong, finely cut or grated
· 1 Pickled onion, more or less the size of a golf ball, finely chopped
· 30ml Parsley, chopped
· 15ml Cracked black pepper
· 5ml Mustard powder
· 15ml Lemon juice
· 5ml Grated lemon rind
· 5ml Paprika
Method:
1. Preheat the oven to 160°C.
2. Sauté the onion (not the pickled onion) in the butter and olive oil.
3. Beat the eggs for two minutes and add the cream and buttermilk/sour cream. Mix thoroughly.
4. Add all the other ingredients to the egg mixture.
5. Then add the sautéed onion with the oil and butter left in the pan.
6. Mix through and pour into a baking dish and bake for 40 minutes at 160°C.
Serve with a salad.
140
12.5 Quiche in a Mug Ingredients: · 1 tsp melted butter or coconut or olive oil · 1 egg beaten · pinch of salt · pinch of pepper · grated cheese (for the top) · 1/2 cup of any ingredients you’d like for example: diced bacon, green pepper, spinach, tomatoes, onions or mushrooms. Instructions: 1. Spray mug or rub with butter, mix all ingredients together (except cheese) 2. Pour into greased mug, sprinkle grated cheese on top and microwave for 3 minutes (add an extra 1/2 min at a time if not set) 3. Serve with a salad
141
12.6 Bacon and Feta Mini Quiches Pastry: · 1 cup almond flour · 1 tablespoon psyllium husk · 1 teaspoon salt · 1 teaspoon dry English mustard · 4 tablespoons melted butter · ½ cup finely grated cheddar cheese Filling: · 3 rashers bacon · ¼ onion finely chopped · a pinch of mixed dry herbs · 1 teaspoon psyllium husk · I round feta cheese crumbled · ½ cup grated cheddar cheese · 150ml thick cream METHOD: It will be best to use silicone muffin dishes for easy removal. Pastry: 1. Heat oven at 200° C. 2. Mix almond flour, psyllium husk, salt and dry mustard together. 3. Add the cheese and mix well. 4. Add the melted butter to form a pastry. 5. Line muffin tins with the mixture and place in the oven for 15 minutes to bake. 6. Remove the muffin pan and allow to cool down while you prepare the filling. DO NOT SWITCH OFF THE OVEN Filling: 1. Cut the bacon into small pieces and dry fry in a pan until crispy. 2. Add the onion and cook for a further 3 or 4 minutes until the onion is cooked. 3. In a bowl mix the remaining ingredients and add the bacon, onion and herb mix. 4. Spoon into the pastry cases. 5. Return to the oven and bake for 15 to 20 minutes. (when everything is melted and gooey) 6. Allow to cool before removing. ENJOY.
142
12.7 Crustless Mini Quiche Serves: 6 Ingredients: · 6 rashers bacon · 6 eggs · 6 cherry tomatoes · 50g cheese grated · salt/pepper to taste Instructions: 1. Line each cupcake case with the bacon, making sure the sides and bottom are fully covered. 2. Crack an egg into each bacon lined case. 3. Place a cherry tomato into each egg, sprinkle with the grated cheese and finish off with salt and pepper to taste. 4. Place each cupcake case onto a baking tray and bake at 180C for 15 minutes. Nutrition information: Per serving: Calories: 195 Fat: 15.3g Carbohydrates: 1.2g Sugar: 0.9g Fibre: 0.2gProtein: 13.2g
143
12.8 Variety Mini Quiches Egg mix: · 5 eggs · ½ cup cream · 1 tsp seasoning · ½ tsp baking powder · 1 tsp dried parsley In a muffin pan: · Spray muffin pan with non-stick olive oil spray. · Add different combinations of fillings in muffin tray “cups”. · Now add a little of the egg mix in muffin tray “cups”. · Bake at 180° C for approximately 20 - 30 minutes (depending on size of muffins), or until cooked. Ideas for Fillings: · Spinach & Feta · Bacon & Cheese · Ham & Cheese · Cherry tomatoes & Feta · Avo & Feta · Slice of salami and creamed spinach · Cooked chicken and mushrooms · Tuna drained and a little fried onion · Asparagus and chopped ham.
144
12.9 Breakfast Quiche Ingredients: · 8 eggs · 1 big zucchini grated · 1 packet of bacon · 2 medium onions · 3/4 cup cheese. · 100ml double cream · 1 t baking powder · ¼ t nutmeg Method: 1. Fry everything except eggs, cheese and cream. 2. Mix the latter ingredients with bacon mixture. 3. Pour in baking tin/ bowl. I used grease proof paper. 4. Bake until firm and golden at the top at 180°C (about 25-35min)
145
12.10 Broccoli Quiche Ingredients: · 250-300g Chopped broccoli, cooked and well drained · 200g Grated cheddar cheese · cup Finely chopped onion · 6 Eggs · 1 cup Fresh cream · 1 tsp Salt · Dash pepper Method: 1. Preheat oven to 180° C. 2. Spray a large oven dish. 3. Spread the broccoli, onion and cheese in the bottom of the dish. 4. Beat the eggs, then whisk in the cream, salt and pepper. Pour evenly over the broccoli mix. 5. Bake for 35-45 minutes until a knife inserted in the centre comes out clean. 6. Let stand for 10 minutes before cutting.
146
12.11 Crustless Salmon Quiche Serves: 10 Ingredients: · 500g/ 17.6oz fresh salmon fillet diced/cubed · 8 eggs · 250g/ 8.8oz cream cheese diced/cubed · 240ml/ 1 cup/ 8fl.oz milk · +/- salt and pepper to taste · 1 tsp dried dill Instructions: 1. Whisk the eggs with a fork. 2. Whisk in the milk, salt, pepper, dill. 3. Add the diced salmon and cream cheese. 4. Mix gently with the fork. 5. Pour into a greased lined dish. Move the pieces of salmon around until they are evenly distributed. 6. Bake at 180C/350F for 30 minutes. Nutrition Information: Per serving size: Calories: 207 Fat: 16.2g Carbohydrates: 2.2g Sugar: 1.7g Protein: 17.2g
147
12.12 Easy Vegetable and Bacon Quiche Ingredients: · 6 eggs · ½ cup cream · 1 large zucchini grated · 1 carrot grated · ½ onion finely diced · ½ cup grated cheese · 300g thinly sliced bacon · Pinch of nutmeg and baking powder · Salt and pepper to taste Method: 1. Preheat oven to 180° C. 2. Beat the eggs and cream in a large bowl then add nutmeg, salt, pepper and baking powder. 3. Then softly stir all ingredients together. 4. Place in lined tin and bake for 25 minutes.
148
12.13 Mushroom, Bacon and Cheese Quiche Ingredients: · 1 packet bacon bits, slightly cooked in a little bit of olive oil · 1 packet mushrooms, sliced · 1 cup (or more) cheddar cheese, cut in little cubes · 1 tsp dried parsley Egg mix: · 5 eggs · ½ cup cream · 1 tsp seasoning to taste · 1 tsp dried parsley Method: 1. Pre-heat oven to 180°C. 2. Spray ovenproof dish with Olive oil spray-and-cook. 3. Layer ingredients in dish. 4. Mix egg-mix well and pour over layered ingredients. 5. Bake for 15 minutes or until cooked through.
149
12.14 Sliced Zucchini with Bacon Quiche
Serves: 8
Ingredients:
· 6 eggs
· 1 spring onion sliced
· ½ cup cream cheese
· ¼ cup cream
· 1 streaky smoked bacon rasher diced
· 4 zucchini diced
· 100g grated cheese
· salt/pepper to taste
Instructions:
1. Whisk the eggs and cream together.
2. Add the softened cream cheese. Don't mix this in too smoothly, as I like to see
little lumps of cream cheese in the baked slice.
3. Add the bacon, grated cheese, spring onion and zucchini.
4. Stir and pour into a lined baking dish.
5. Bake at 180C for 20 minutes, or until cooked in the centre.
Nutrition Information:
Per Serving:
Calories: 144
Fat: 10.3g
Carbohydrates: 2.9g
Sugar: 2g
Fibre: 0.5g
Protein: 9.5g
150
12.15 Spinach and Cream Cheese Quiche Ingredients: · 1 Packet of diced bacon · 1 Packet of mushrooms · 1 Onion chopped · Garlic to taste · Salt & pepper to taste · 1 Cup grated Cheddar cheese · ½ Cup of double cream yoghurt · 150g Full cream Cottage cheese · 2 Tbs Cream Cheese · 100ml Cream · 3 Eggs · 2 Extra large bags of Baby Spinach Method: 1. Fry bacon, mushrooms, garlic and onion in butter 2. Cook spinach only until wilted and strain 3. Add spinach to bacon and mushroom mix and allow to cool down for a few minutes 4. Add cheddar cheese, cream cheese and yoghurt 5. Salt and pepper moderately 6. In a measuring jug, mix cream, cottage cheese and eggs 7. Add to spinach mix and mix well 8. Pour into individual oven proof dishes 9. Top with parmesan or cream cheese and bake at 180 degrees C for 30 minutes 10. Serve hot or cold
151
12.16 Spinach, Mushroom & Feta Crustless Quiche Serves: 6 Ingredients · 250g fresh mushrooms · ½ tsp minced garlic · non-stick spray · 1 bag frozen spinach (or fresh) · 4 large eggs · 1 cup cream · ⅓ cup crumbled feta cheese · ¼ cup grated parmesan · ½ cup grated mozzarella · salt & pepper to taste · butter Method: 1. Preheat your oven to 180° C. 2. Thaw frozen spinach. 3. Quickly rinse the mushrooms and slice them thinly. Place the sliced mushrooms in a skillet coated with butter, add the minced garlic, and sprinkle a little salt and pepper. Turn the heat on to medium-high and sauté the mushrooms until they release all of their moisture and no more water remains on the bottom of the skillet (5-7 minutes). 4. Spray a pie dish with non-stick spray. Squeeze the rest of the water out of the spinach and spread it out on the bottom of the pie dish. Next add the cooked mushrooms and crumbled feta. 5. In a medium bowl whisk together the eggs until fairly smooth. Add the cream, parmesan, and another small sprinkle of pepper. Whisk to combine. (This step can be completed while the mushrooms are cooking) Pour this mixture into the pie dish over the spinach, mushrooms, and feta. 6. Sprinkle the shredded mozzarella cheese over top. Place the pie dish on a baking sheet for easy transfer into the oven. Place the quiche into the preheated oven and bake until it is golden brown on top and the centre is solid. Every oven is different but this should take between 45 minutes and an hour. Slice and serve!
152
12.17 Zucchini and Feta Quiche
Ingredients:
· 1 small onion, finely chopped
· 300g zucchini grated
· 50ml olive oil
· 4 eggs
· 250ml cream
· 1 teaspoon salt
· Black pepper
· 200 g grated cheddar
· 200g crumbled feta
· 3 tablespoons coconut flour
Method:
1. Sauté onion lightly in the oil.
2. Add the zucchini and cook for a few minutes till softened but still has some green
colour. Allow this to cool.
3. Beat eggs. Add cream, salt, pepper, flour and cheeses.
4. Mix well and then add zucchini and onion mixture.
5. Bake in a well greased 23cm pie dish at 180° C for 30 minutes.
The quiche can be frozen. I slice it into portions and freeze ready for a quick meal.
153
PIZZA
154
13.1 Cauliflower Pizza Base Ingredients: · 1/2 head of cauliflower (approx 4 cups of cauliflower florets) · 1 egg · 1 Cup grated mozzarella cheese · 2 Tbsp parmesan cheese · 1/4 Cup tomato puree · 2 Cloves garlic · Salt & pepper Method: 1. Preheat your oven to 180C. 2. Line a rimmed baking tin with greaseproof paper. 3. Grate the head of cauliflower by hand or in a food processor. 4. Place the grated cups of cauliflower crumbles in a large bowl and microwave for seven to eight minutes until soft & allow to cool. 5. Mix the egg together with the mozzarella & parmesan cheese into the cooked cauliflower with some salt & pepper. 6. Once properly combined place the mixture into the baking tin & pat it down into a circle onto a pizza pan. 7. Be sure to spray the pan lightly with Spray & Cook or a similar nonstick spray 8. Bake the pizza base 10 to 15 minutes until golden. 9. Top your cooked pizza base with your favourite toppings. 10. Bake in the oven for roughly 10 minutes until it’s nicely melted and crispy around the edges. 11. Sprinkle with basil leaves before serving
155
13.2 Cheese Base Pizza Ingredients: · 2TB cheddar cheese · 2TB water · 2TB phsylium husk · 2TB almond flour · 2 eggs Method: 1. Mix everything together, bake for 10min @ 180˚ C. 2. Put toppings on and bake for anothr 10min. 3. Base alone can be used as snack or lunchbox bread.
156
13.3 Cheese Crust Pizza Base Ingredients: · 1 ½ C shredded mozzarella cheese · 2 T grated parmesan cheese · ¼ t garlic powder · ½ t dried basil · Pinch of salt · 2 eggs · Desired toppings (more shredded mozzarella, tomato sauce, vegetables, meats, etc.) Method: 1. Preheat oven to 190°C and place a non-stick liner on a cookie sheet or pizza pan (or grease very well). 2. In a medium bowl, combine together mozzarella cheese, parmesan cheese, garlic powder, basil, salt and eggs. Stir very well with a sturdy spoon for at least a full minute until everything is mixed well and the eggs are broken down and evenly distributed. 3. Use a sheet of plastic wrap to press the dough down evenly into your pan (I used a freehand style right in the centre of a large cookie sheet). Place into the oven on the centre rack and allow to bake for about 20 minutes or until the edges are deep golden brown and the centre is a light golden brown. The centre should be firm and should not jiggle at all but shouldn't be too brown. 4. Turn the oven temperature up to 220°C. Allow the crust to cool slightly before attempting to move it (about 10 minutes). Remove the crust and place it onto a metal rack and set it back on the pan (this is optional, as you can set it right back on the pan-- but I feel this makes the crust crispier. 5. Top the pizza crust as you desire and place back into the oven for approximately 10 minutes or until the cheese is bubbly and melted. Remove from the oven and allow to cool for a few minutes before slicing. Enjoy! Entire crust has just 8g net carbs. Crust should feed 2-4 people depending on their appetites.
157
13.4 Egg and Cheese Crust Pizza Serves 2 Instructions: 1. Add 2 eggs and a cup of cheese together and mix well, you can add fresh herbs or fresh garlic to this as well 2. DON’T add salt, as melted cheese can become quite salty. 3. Spread the mixture out quite thinly on baking paper, and place in a preheated oven at 180° C for 15-20 minutes. 4. Keep an eye on it, as it gets brown and crispy quickly relative to the thickness, don’t make it too thin. 5. Once cooked, remove from the oven and place whatever you wish over the base. 6. I have used a tomato pesto from Woolies, I have also used a rocket pesto from Woolies. It is fabulous with a rich tomato based sauce as well. Toppings can include any of the following: Bacon, Chicken, Fresh Tomato, Rocket, Basil finely chopped, Baby spinach and mushrooms that have been fried with onions, Parmesan Shavings, Salami, Broccoli.
158
13.5 Low-Carb Egg-Crust Breakfast Pizza with Pepperoni, Olives, Mozzarella and Tomatoes Makes 1 or 2 servings, depending on what you serve it with Equipment: You'll need an 8-inch non-stick pan to make a breakfast pizza that looks like mine. Ingredients: · 1-2 tsp. olive oil (depending on your pan) · 3 eggs, beaten well · 6 small grape tomatoes, thinly sliced · 8 slices pepperoni, cut in half to make half-moon pieces · 8 black olives, thinly sliced · _m_i_n_u_t1 thick slice mozzarella, cut into small cubes · Seasoning to taste (about 1/2 tsp.) · Dried oregano, to taste (about 1/4 tsp.) Method: 1. Preheat broiler in oven or small toaster oven. Break eggs into a small bowl and beat well. Slice tomatoes and olives, cut pepperoni in half, and cut mozzarella into small cubes. 2. Add olive oil to the pan and heat over medium heat until the pan is starting to get hot, about 1 minute. Add the eggs, season with seasoning and oregano, and cook until eggs are starting to set on the bottom, about 2 minutes. 3. Sprinkle on half each of the tomatoes, pepperoni, olives, and mozzarella, followed by a second layer with half of each. (Be sure there is plenty of cheese on the top layer.) Cover the pan and cook until the eggs are mostly set and cheese is starting to melt, about 3-4 minutes. 4. Put pan under the broil and cook until the cheese is nicely melted and the top is starting to brown, about 2-3 minutes with oven broiler or 4-5 minutes in a small toaster oven broiler. Serve hot.
159
13.6 Zucchini Pizza Casserole MAKES: 6-8 servings Ingredients: · 4 cups shredded unpeeled zucchini · 1/2 teaspoon salt · 2 eggs · 1/2 cup grated Parmesan cheese · 2 cups (8 ounces) shredded part-skim mozzarella cheese, divided · 1 cup (4 ounces) shredded cheddar cheese, divided · 1 pound ground beef · 1/2 cup chopped onion · 1 can (15 ounces) Italian tomato sauce · 1 medium green pepper, chopped Directions: 1. Place zucchini in strainer; sprinkle with salt. Let stand for 10 minutes. Squeeze out moisture. 2. Combine zucchini with the eggs, Parmesan and half of the mozzarella and cheddar cheeses. Press into a greased 13x9-inch baking dish. 3. Bake, uncovered, at 400° C for 20 minutes. Meanwhile, cook beef and onion over medium heat until meat is no longer pink; drain. Add tomato sauce; spoon over zucchini mixture. 4. Sprinkle with remaining cheeses; add green pepper. Bake 20 minutes longer or until heated through. Freeze option: Cool baked casserole; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 350° C. Unwrap casserole; reheat on a lower oven rack until heated through and a thermometer inserted in centre reads 165°.
160
13.7 Mince Based Pizza Method: 1. Take some seasoned mince, mix in a finely chopped onion and an egg (or 2) and flatten it in a pizza pan. 2. Bake in the oven at 200° C for approx 15–25 minutes until cooked and colden brown. 3. Take the pizza “base” out of the oven and add toppings of your choice. 4. Put back in oven for approx. 10 minutes, depending on your topping.
161
13.8 No Dough Pizza
(lunch box idea)
Crust:
· 1 full fat cream cheese (room temperature)
· 2 eggs
· ¼ tsp ground black pepper
· 1 tsp garlic powder
· ¼ cup grated parmesan cheese
Topping:
· ½ cup pizza sauce
· 1 ½ cups shredded mozzarella cheese
· Topping:- pepperoni, salami, sausage, mushrooms, peppers, garlic
Method:
1. Preheat oven to 180° C.
2. Lightly spray baking dish with olive oil cooking spray.
3. With handheld mixer, mix cream cheese, eggs, pepper, garlic powder and parmesan
until combined.
4. Spread into baking tray
5. Bake for 12-15mins, or until golden brown
6. Allow crust to cool for 10 minutes
7. Spread pizza sauce on crust
8. Top with cheese and toppings
9. Sprinkle pizza with garlic powder
10. Bake 8-10 minutes or until cheese melted
162
VEGGIES
163
14.1 Baked Cauliflower Fritters Ingredients: · ½ small cauliflower, trimmed of core · one egg · ¼ cup mozzarella cheese and Parmesan blend (you can just use mozzarella) · 1 tsp dried oregano · salt and pepper to season · 1 tsp olive oil Instructions: 1. Pre-heat oven to 180° C. 2. Place cauliflower pieces in TMX bowl and blitz on Speed 7 for 5 seconds until cauliflower is finely chopped. Use Turbo a couple of times to blitz any remaining larger pieces. 3. Add egg, cheese, oregano and seasoning and mix together on Speed 3 for a few second until well combined. 4. Line a baking sheet with baking paper and use olive oil to grease. 5. Place spoonfulls of the cauliflower mixture on sheet and spread out into circles, around 1cm thick. 6. Bake for 40 minutes until slightly dried out, browning, and firm to the touch. 7. Remove from oven and using a spatula carefully peel away from baking paper. Flip over and return to oven for 10 more minutes. 8. Serve immediately where possible.
164
14.2 Cauliflower Bake 8 Portions This recipe is a basis where you can “add-on” anything you like. Bacon, mushrooms, green pepper….. Or you can use the basic recipe as a side dish to compliment your meat dish. Ingredients: · 500 g cauliflower, washed and cut into florets · 250 ml sour cream · 150 g grated cheddar cheese Method: 1. Steam the cauliflower until its soft but not mushy. 2. Drain and mash a little with a potato masher. 3. Put the cauliflower in a greased ovenproof dish and pour the sour cream over. 4. Sprinkle the grated cheese over. 5. Bake at 180° C for 20 minutes. Per portion: * 428kJ * Total Fat 7g * Protein 7g * Total Carbs 4.8g * Net Carbs 2.8g
165
14.3 Cauli-Rice Rice is not allowed on a Low Carb Diet. Now what to do when you make a nice saucy bredie, or curry, or stir-fry or risotto? You make FAKE RICE. It is actually quite simple. Let me tell you exactly how: Method: Wash and dry a cauliflower. Grate it on the coarse side of the grater and place in a glass bowl. Cover the bowl with cling film and pierce a few times with a fork. Micro on high until the cauliflower is cooked, but not soggy. Season to taste with salt and pepper, some butter and 'n pinch of dried parsley. Per 100g = 105kJ * Total Fat 0.1g * Protein 2g Total Carbs 5.3g * Net Carbs 2.8g
166
14.4 Cauliflower Wrap Curry Wraps: · 1/2 head cauliflower, cut into florets · 2 eggs · 1/2 tsp. curry powder · 1/4 tsp. salt Garlic Herb Wraps: Substitute 1 minced garlic clove and 3/4 tsp. dried herbs (basil, oregano, thyme or a combo) for the curry powder. Instructions: 1. Preheat the oven to180° C and line two baking sheets with parchment paper. 2. In a food processor, pulse the cauliflower florets until they form a crumb-like texture. 3. Place the crumbles and 1/4 cup water in a saucepan with a tight fitting lid. Cook on medium high heat for 8 minutes, until tender. 4. Drain the cauliflower in a sieve, then transfer to a clean kitchen towel. Firmly squeeze any excess water from the cauliflower. 5. In a bowl, stir together the cauliflower and remaining ingredients. Form two thin circles on the parchment-lined baking sheets. With a spatula, press down the "dough" so it forms a thin layer. Keep the wraps compact--there should be no parchment showing through the mixture in any area of the wrap. 6. Bake for about 17 minutes until dry and pliable. Gently remove to a wire rack to cool so the bottom does not become soggy. 7. Serve with light fillings or tear into pieces and use to scoop up fillings. Notes: These delicate wraps are best served within a few hours of baking.
167
14.5 Cheesy Cauliflower Patties Ingredients: · 1 head cauliflower · 2 large eggs · ½ cup grated cheddar cheese · 5ml baking powder · ½ teaspoon cayenne pepper (more or less to taste) · Pinch of salt · Olive oil/coconut oil/butter/ghee Method: 1. Cut cauliflower into florets and cook in boiling water until tender (about 10min) 2. Drain 3. Mash the cauliflowers while still warm 4. Stir cheese, eggs, baking powder, cayenne and salt in. 5. Coat the bottom of a griddle or skillet with oil over medium-high heat 6. Form cauliflower mixture into patties 7. Cook until golden brown and set – about 3 minutes per side 8. Keep each batch warm in the oven whilst you cook the rest
168
14.6 Garlic Cauli Mash 4 Portions Ingredients: · 350 g cauliflower · 15 ml olive oil · 1 clove garlic, crushed · 15 g cream cheese · 25 g grated parmesan cheese · pinch of freshly ground black pepper · salt to taste Method: 1. Steam the cauliflower till soft. Approximately 10 minutes. 2. Heat the oil in a pan and fry the garlic till soft. Put aside. 3. Drain the cauliflower off all moist. Put in a blender and blend until smooth and creamy. 4. Add the garlic, cream cheese and parmesan. Add salt & pepper to taste. 5. Serve warm. Per 100g * 357J * Total Fat 6g * Protein 4g * Total Carbs 5.0g * Net Carbs 2.8g
169
14.7 Mashed Cauliflower Serves: 5 Ingredients: · 1 cauliflower cut into florets · butter · salt and pepper Flavouring Options: · cream · garlic · cooked bacon pieces · cheese Instructions: 1. Cook the cauliflower in boiling water until slightly soft. Remove from the heat and drain well. 2. Let all the steam escape, otherwise you get soggy mash. 3. Add butter, garlic, or any other optional flavours to taste and puree with a stick blender until smooth. 4. If using bacon and cheese, stir through rather than blend. 5. Season with salt and pepper.
170
14.8 Fried Cauliflower with Mushrooms Ingredients: · 1 Head cauliflower florets, pre-cooked (not too soft) · 1 Onion, chopped · 1 Punnet sliced mushrooms · ½ Cup grated cheese · Salt & pepper to taste · Butter for frying Method: 1. Fry onion and mushrooms in a little bit of butter. 2. Add pre-cooked cauliflower. 3. Add grated cheese, salt & pepper. 4. Toss everything together and let stand until the ceese has melted. (Or microwave 1-2 minutes until cheese has melted). 5. Enjoy!
171
14.9 LOADED CAULIFLOWER Ingredients: 1 large head cauliflower 6 -8 slices cooked bacon, crumbled 6 tablespoons chopped chives 1⁄2 cup banting mayonnaise 1⁄2 cup sour cream 2 cups cheddar cheese 250g sliced mushrooms (optional) Directions: · Preheat oven to 180. · In a large pot boil water and cook cauliflower for 8-10 minutes, drain and let cool. · In a large bowl combine sour cream, mayonnaise, 1/2 of crumbled bacon, 3 TBS chives, 1 cup cheese, mushrooms and cauliflower, mix well. · Place mixture in baking dish and cover with remaining 1 cup of cheese and bacon. · Bake for 15-20 minutes until cheese is melted. Top with remaining chives and serve.
172
14.10 Broccoli & Cauliflower Bake Ingredients: · Broccoli & cauliflower · 1 Onion, chopped · 1 small green pepper, chopped · 250 g mushrooms, sliced · 250 g bacon bits · 6 eggs · 100 ml cream · 1 cup grated cheddar cheese Instructions: 1. Steam broccoli and cauliflower until soft but still firm. 2. Sauté onion, green pepper, mushrooms and bacon. 3. Lightly mix cooked broccoli & cauliflower with onion mix and put in an ovenproof dish. 4. Whisk eggs and cream together and pour over veggie mix. 5. Sprinkle grated cheese over. 6. Bake at 180° C for 30-40 minutes or until cooked through.
173
14.11 Best Broccoli Ever Ingredients: · Broccoli, cut · Sea salt · Olive oil · Pepper · Parmesan cheese · Garlic · Lemon Method: 1. Preheat oven to 200° C. 2. Toss broccoli in enough olive oil to lightly coat each piece. 3. Add a bit of minced garlic. 4. Toss together. Spread single layer on baking sheet. 5. Add salt & pepper. 6. Bake 20-25 minutes. 7. Squeeze lemon over and sprinkle with parmesan cheese and serve.
174
14.12 Broccoli Fritters (lunch box idea) Ingredients: · 3 cups broccoli, lightly steamed & finely chopped · 1/3 cup Feta cheese, finely crumbled · 3 spring onions, finely chopped · 2 tablespoons fresh dill or parsley, finely chopped · 2/3 cup almond flour · 2 eggs, beaten · 1 tablespoon olive oil · Salt and Pepper Method: 1. Using your hands, combine all ingredients in a bowl. 2. Heat a non-stick pan 3. When pan is hot, place mixture in the pan and flatten each fritter with a spatula. 4. Cook on medium to low heat for 5 minutes on each side until golden brown. 5. You can also bake them on baking paper lined baking sheet at 180°C for 15-20 minutes or until golden brown.
175
14.13 Spinach-Cheese Casserole Serves 4 Ingredients · 1 package frozen chopped spinach, thawed · 1/2 cup grated Parmesan cheese · 1 cup shredded mozzarella cheese · 4 large eggs · Salt and pepper (optional) · 1/4 tsp garlic powder (optional) · 1 dash cayenne pepper (optional) Preparation · Drain spinach, then place it in a bowl and break it up into small clumps. · Preheat the oven to 350 F. Line a baking sheet or pan with parchment paper or coat it with non-stick spray. · Add the remaining ingredients to the bowl and stir well. · Spread the spinach mixture onto the prepared baking sheet or pan. · Bake for 20 minutes or until the casserole is dry and golden brown. · Remove the casserole from the oven, then loosen it from the parchment paper. Let it cool before cutting it. Nutritional Information per Serving · 230 Calories · 15 g Fat · 219.1 mg Cholesterol · 490.2 mg Sodium · 4.5 g Carbohydrate · 2.1 g Fiber · 19.9 g Protein
176
14.14 Garlic Rubbed Roasted Cabbage Steaks If you love cabbage, you are going to freak out about how good this is. Now, if you are on the fence about cabbage, you need to try this because this might be the recipe that converts you to a cabbage lover. Ingredients: · 1 head of organic green cabbage, cut into 1″ thick slices · 1.5 tablespoons olive oil · 2 to 3 large garlic cloves, crushed · Himalayan pink salt · freshly ground black pepper · spray olive oil OR non-stick cooking spray Instructions: 1. Preheat oven to 200° C and spray a baking sheet with non-stick cooking spray. 2. Pull outer leaf off cabbage (it’s usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 1″ thick slices. 3. Rub both sides of cabbage slices with crushed garlic. 4. Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices. 5. Finally, sprinkle each side with a bit of salt and freshly cracked black pepper. 6. Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy. 7. Serve hot and enjoy!
177
14.15 Mushroom Stir Fry Yield 6 portions Excellent side dish with a braai, or add bacon bits for a meal on its own. Ingredients: · 250 g mushrooms, sliced · 30 ml olive oil · 3 cloves garlic, crushed · 1 green pepper, chopped · 1 onion, cut in rings · 5 ml lemon juice · Salt and freshly ground black pepper to taste Method: 1. Heat oil in a wok or pan. Add the garlic and sauté. 2. Add onion and green pepper and sauté till soft. 3. Add mushrooms and sauté till soft. 4. Add the lemon juice, salt & pepper. 5. Serve warm Per 90g Portion: * 269kJ * Total Fat 5g * Protein 2g *Total Carbs 4.5g * Net Carbs 3.2g


178
14.16 Greek Stuffed Mushrooms 
Serves:12 
Ingredients
· 2 cloves garlic crushed                                 

· 300g minced lamb 
· fresh basil torn into pieces 
· 12 mushrooms 
· +/- salt and pepper to taste 

Toppings: 
· fresh basil leaves 
· 12 haloumi slices 
· 6 sundried tomatoes cut in half*
· fresh basil 

Instructions: 
1. Heat some oil in the frying pan, and cook the garlic gently for only 1 minute. 
2. Add the lamb and stir until cooked throughout. 
3. Stir through the fresh torn basil, salt and pepper. 
4. Prepare the mushrooms by washing or peeling, whichever you prefer. 
5. Place a sundried tomato on each mushroom. 
6. Divide the lamb mixture evenly between the mushrooms. Place on an oiled baking dish. 
7. Place a whole basil leaf on, and finally add a piece of haloumi. 
8. Place in the oven, or on the barbecue with the hood closed, for 10 minutes until the mushrooms are cooked and the haloumi has warmed.
Notes: * Sundried tomatoes must be soft before cooking. Either buy them already in oil, or soak the dried ones to soften beforehand.

179
14.17 Balsamic Green Beans 
Serve 6 portions                                                                                    


Ingredients: 
· 250 g cut green beans 
· onion, finely chopped 
· 45 ml olive oil 
· 30 ml balsamic vinegar 
· 40 g walnuts, chopped 
· salt & pepper to taste 

Method: 
1. Steam green beans in a little saltwater until cooked but still crisp. Drain and put aside. 
2. Heat 5ml of the olive oil and sauté onions. Add beans, the rest of the olive oil and vinegar and toss well. 
3. Flavour with salt & pepper. 
4. Put in a serving dish and sprinkle nuts over. Serve warm. 

*Per 75g Portion: *502kJ * Total Fat 11g *Protein 6g * Net Carbs 2.8g


180
14.18 Lemon-zest & Almonds Green beans Ingredients: · 100g Green beans, trimmed on both ends · 1tbsp Butter · Zest and juice of 1/2 a lemon · Small handful almonds (raw or roasted), roughly chopped Method: 1. Cook the green beans in boiling water for 1-2 minutes. 2. Remove and refresh under cool water so that they keep their bright green colour. 3. Heat green beans again in melted butter for 2 minutes over medium heat. 4. Drizzle with a little lemon juice, add the lemon zest and almonds and serve immediately.
181
14.19 Creamed Pumpkin 6 Portions Ingredients: · 300 g pumpkin, peeled and cubed · 30 g butter · 30 ml xylitol · 60 ml cream · 5 ml ground cinnamon Method: 1. Cook the pumpkin in a little water and a pinch of salt 2. Mash the cooked pumpkin with the rest of the ingredients. 3. Serve warm . Per 50g Portion: *244kJ * Total Fat 5g *Protein 1g * Total Carbs 4.3g * Net Carbs 2.9g
182
14.20 Easy Cheesy Gems 4 Portions Ingredients: · 2 gem squash · 120 g cheese sauce · 100 g grated cheddar cheese · dried parsley Method: 1. Cut the gems in half and cook in water till soft. 2. Drain and put aside to cool. 3. Preheat oven to 180° C. 4. Take the pips out of the gems. 5. Spoon some of the flesh from each gem and mix with the cheese sauce and return to each gem. 6. Sprinkle grated cheese and parsley over the gems and cook approx. 15 minutes until cheese has melted and is golden brown.
183
14.21 Gem Squash Soufflé Yield 6 x 100g portions Ingredients: · 500 g cooked gem squash (without skin) · 2 eggs, yolks separated · 30 ml xylitol, or to taste · 5 ml cinnamon, or to taste Method: 1. Preheat oven to 190° C. 2. Mix the xylitol and cinnamon with the gem squash. 3. Whisk egg yolks in. 4. Whisk egg whites until stiff and fold into gem squash mixture. 5. Pour mixture into a prepared oven dish and bake for 25 minutes. 100g Portion: * 155kJ * Total Fat 2g * Protein 3g * Total Carbs 3.5g * Net Carbs 1.9g
184
14.22 Zucchini Pasta (Zughetti) Servings; 1 Zucchini sliced into thin strips, also known as “zughetti”, can replace spaghetti for a lower-carb and gluten-free meal. Serve with your favourrite pasta sauce. Ingredients: · 2 zucchinis, peeled · 1 tablespoon olive oil · ¼ cup water · Salt and pepper to taste Directions: 1. Cut lengthwise slices from zucchini using a vegetable peeler, stopping when the seeds are reached. Turn zucchini over and continue 'peeling' until all the zucchini is in long strips; discard seeds. Slice the zucchini into thinner strips resembling spaghetti. 2. Heat olive oil in a skillet over medium heat; cook and stir zucchini in the hot oil for 1 minute. Add water and cook until zucchini is softened, 5 to 7 minutes. 3. Season with salt and pepper.
185
14.23 Zughetti with Tomato Sauce
Serves: 4
Zucchini “Pasta” mixed with a quick and easy tomato sauce! A healthy meal that can
be made in under 30 minutes.
Ingredients:
· 4 zucchinis (about 4 cups), cut into thin noodles with a vegetable slicer
· 1 tablespoon extra virgin olive oil
· ½ cup onion, chopped
· 4 cloves garlic, minced
· 1½ cups crushed tomatoes
· ⅛ teaspoon dried oregano
· ⅛ teaspoon red pepper flakes
· salt and pepper to taste
· 1 tablespoon basil, chopped
· Parmesan cheese, for garnish if desired
Method:
1. Place zucchini noodles in a colander and sprinkle with salt.
2. Allow the zucchini noodles to drain. Toss and squeeze out any extra moisture.
Set aside.
3. Add oil to a large saucepan.
4. Add onion and cook for 2-3 minutes until tender.
5. Add in garlic and cook for an additional minute.
6. Add in crushed tomatoes, oregano and red pepper flakes. Bring to a light simmer
and cook for 10 - 15 minutes.
7. Add zucchini noodles to the sauce and cook for 2-3 minutes or until tender.
8. Stir in basil and Parmesan cheese.
9. Season with salt and pepper if desired.
10. Serve immediately.
186
SALADS
187
15.1 Broccoli Salad Serve 12 Ingredients: · 500 g broccoli, washed and chopped · 250 g bacon bits · 1 onion, chopped · 375 ml banting mayonnaise (or double cream plain yoghurt) · Sweetener to taste · 250 ml cheddar cheese, grated or cut in small cubes Method: 1. Sauté onion & bacon bits in butter and leave to cool down. 2. Add sweetener to mayonnaise / yoghurt and mix well. 3. Toss all ingredients together. 4. Leave in fridge for a couple hours before serving. 100g: * 970kJ * Total Fat 18g * Protein 10g * Net Carbs 7.6g
188
15.2 Broccoli Salad with Almonds Ingredients: · 1 medium broccoli head · 30gr Sliced almonds · 6 strips bacon crisp, broken up · Cheddar cheese · Onion rings Salad dressing: · 100ml Double Thick Yoghurt / Banting mayonnaise · 50ml cream · 60 ml vinegar · 90ml olive oil · Salt & Pepper to taste · 25ml Xylitol · 5ml Lemon Juice Method: 1. Break the broccoli into small pieces. Put in a bowl with ice water for +- 1 hour. This makes the broccoli crisp for the salad. 2. Make the salad dressing, mix well and refrigerate. 3. Fry bacon strips or bacon pieces till crisp. 4. Cut cheese in blocks. 5. Cut a few onion rings. 6. After an hour, put broccoli in colander. 7. Then in your salad bowl - mix the bacon, cheese, onion and almonds with the broccoli. 8. Pour the Salad dressing over and toss. Ready to eat!
189
15.3 Broccoli Salad with Cherry Tomatoes Ingredients: · 1 head broccoli · 6 to 8 slices cooked bacon, crumbled · ½ cup chopped red onion · 220 gram sharp Cheddar, cut into very small chunks · 1 cup Banting friendly mayonnaise · 2 T white vinegar · ¼ cup xylitol (or other sugar replacement) · ½ to 1 cup halved cherry tomatoes · Salt and freshly ground black pepper Method: 1. Trim off the large leaves from the broccoli stem. 2. Remove the tough stalk at the end and wash broccoli head thoroughly. 3. Cut the head into flowerets and the stem into bite-size pieces. 4. Place raw pieces in a large bowl. 5. Add the crumbled bacon, onion, raisins if using, and cheese. 6. In a small bowl, combine the remaining ingredients, stirring well. 7. Add to broccoli mixture and toss gently.
190
15.4 Easy Tuna Salad 3 portions Ingredients: · 1 can of tuna, drained · 2 hardboiled eggs, chopped · 60 ml mayonnaise · 15 ml chopped chives · 150 g lettuce, shredded · salt & freshly ground black pepper Method: 1. Toss everything together. 2. Chill before serving. Per portion: * 1021kJ * Total Fat 15g * Protein 21g *Total Carbs 6.4g * Net Carbs 5.9g
191
15.5 Marinated Cucumbers, Onions, and Tomatoes Ingredients: · 3 medium cucumbers, peeled and sliced 1/4 inch thick · 1 medium onion, sliced and separated into rings · 3 medium tomatoes, cut into wedges · 1/2 cup vinegar · 1/4 cup xylitol (or sweetener of choice) · 1 cup water · 2 teaspoons salt · 1 teaspoon fresh coarse ground black pepper · 1/4 cup oil · 1 teaspoon chopped fresh mint (optional) Directions: 1. Combine all ingredients in a large bowl. 2. Toss well to mix. 3. Refrigerate at least 2 hours before serving.
192
15.6 Marinated Tomatoes Yield 4 portions Ingredients: · 3 – 4 red tomatoes, cut into slices (not too thin) · 80 ml olive oil · 60 ml brown vinegar · Salt & pepper to taste · 1 clove garlic, crushed · 1 small onion, chopped · 5 ml dried parsley · 5 ml dried basil · crumbled feta Method: 1. Arrange tomato slices in a glass dish. 2. Mix the rest of the ingredients together and pour over the tomatoes. 3. Cover and chill in the fridge for at least 12 hours. 4. Sprinkle crumbled feta over tomatoes just before serving. 5. Serve chilled. Per 100g Portion: * 746kJ * Total Fat 19g * Protein 1g *Total Carbs 3.8g * Net Carbs 2.7g
193
15.7 Italian Dressing Ingredients: · 125ml olive oil · 60ml wine vinegar · _a_b_l_e_ _s_p1 clove garlic, peeled and chopped · ½ teaspoon dried oregano · ½ teaspoon dried basil · ½ teaspoon salt · ¼ teaspoon freshly ground black pepper Instructions: 1. Place all the ingredients in a screw top jar and shake well 2. Refrigerate 3. Shake again before serving Nutrition Info: Per 2-tablespoon servings 0.4g Net Carbs 15g Fat
194
15.8 Lemon Oil Salad Dressing Ingredients: · 1 tsp salt · ¼ tsp freshly ground black pepper · 1 tsp dry mustard · Dash of Tabasco sauce (optional) · 60ml fresh lemon juice · 160ml olive oil Method: 1. Whish all the ingredients together until blended. 2. Refrigerate until needed. Nutrition per serving: 0.8g Net Carbs 0g Fiber 0g Protein 14g Fat 132 Calories
195
15.9 Roqueford Dressing
Ingredients
· 60ml vinegar
· ¼ teaspoon salt
· ¼ teaspoon freshly ground black pepper
· 90ml olive oil
· 2 tablespoons double thick cream
· ½ teaspoon fresh lemon juice
· 30g Roquefort cheese, crumbled
Instructions:
1. Whisk together all the ingredients, except the cheese, until well combined.
2. Refrigerate until needed, then stir in the cheese just before serving.
Nutrition Value:
Per 2 tablespoon serving
0.2g net carbs
0.7g protein
10g fat
92 calories
196
MUFFINS & SCONES
197
16.1 Almond Flapjacks Be warned, these fritters don't make bubbles like the fritters made with regular flour - be sure that the batter has set on the bottom before you flip them over. Ingredients: · 250 ml almond flour · 2 eggs · 60 ml water · 30 ml oil · pinch of salt · 15 ml Xylitol (or to your taste) Method: 1. Beat all the ingredients well until there are no more lumps. Brush a non-stick pan with a little oil and spoon 1/4 cup of the batter in the pan. 2. Cook until set on the bottom, flip over and cook the other side. 3. Repeat with the rest of the batter. 4. Serve with butter and Banting jam. Makes 6 Fritters. 1 Fritter = 743kJ * Total Fat 16 g * Protein 6 g *Total Carbs 4.8 g * Net Carbs 2.7 g
198
16.2 Basic Scones Ingredients: · 2 1/2 cups almond flour · 2 teaspoons baking powder · A pinch of salt · 1/3 cup of softened butter · 1-2 eggs · 1-2 tablespoons xylitol Method: · Pre-heat oven to 180c · Mix dry ingredients together including xylitol. · Rub butter into dry ingredients with fingers until crumbly. · Add one beaten egg ( the recipe calls for two eggs, but I found one egg to be sufficient.) the dough will be slightly sticky. Don't overwork it. · Prepare a baking tray with baking paper. · Place the dough onto the paper and shape into a round disk about 2 cm thick and cut slices (6) like pizza slices with a hot wet knife. This can be cut through where the markings are after it has baked. · Or you can divide dough into 6 balls and shape into individual scones like I did. · Bake for 20-25 minutes
199
16.3 Cream Cheese and Herb Scones Ingredients: · 1 ½ Cups of Almond flour · 15ml Baking powder · 5ml Salt · 5ml Mustard powder · 5ml psyllium husk · 1 tub Cream cheese · 2 Eggs · 1 cup Cheddar Cheese · 15ml -20ml Olive oil · 10ml Rosemary & Thyme Method: 1. Preheat oven to 180° C. 2. Sift all the dry ingredients together. 3. Add the cream cheese and two eggs and mix well (it may seem that the cream cheese doesn’t mix well, but once eggs and oil gets mixed in it becomes smoother.) 4. Add oil and cheese and mix together with the cream cheese mix. 5. Lastly add your herbs and mix well. 6. Bake for 30 minutes or until set and golden brown. 7. Leave for a few minutes to set then remove from the pan.
200
16.4 Bacon & Eggs Muffins Makes 12 cups Ingredients: · 12 slices bacon · 8 eggs · ½ cup shredded cheddar cheese · Pinch of salt · ¼ t black pepper Method: 1. Preheat oven to 180°C. 2. Whip the eggs, salt, pepper and cheese with a fork. Spray non-stick spray in 12 muffin tins. Wrap each piece of bacon inside the sides of each muffin cup. 3. Fill each bacon lined muffin cup 3/4 of the way with the egg mixture. 4. Bake for 30-35 minutes, until the egg cups are golden brown and don’t jiggle. Use a knife to scoop them out of the tins. Serve immediately. 5. Each cup is about 100 calories. So you can eat a few of them for breakfast and not feel guilty about eating TOO much junk, but you still get some tasty bacon! 6. It seems like a lot of people have had great success making these, but have partially pre-cooked the bacon. I haven’t tried it that way yet, but it seems like it works well.
201
16.5 Bacon, Cheese and Mushroom Muffins Ingredients: · 6 Large Eggs · 3 T Full Fat Cream · ½ Cup Cooked Bacon – chopped finely · ½ Cup Cooked mushrooms – fried in bacon fat and chopped finely · ½ Cup Grated Cheddar Cheese · ½ t Garlic Powder · ½ t Mixed Herbs · Salt & Pepper Method: 1. Beat eggs; add cream and rest of the ingredients. 2. Mix well to incorporate 3. Pour mixture into a Non Stick Jumbo Muffin Pan. Best to lightly grease pan before filling. Spray and Cook works like a charm. Mixture makes 6 muffins. 4. Bake in a pre-heated oven at 180°C for about 20 to 25 minutes Notes: The principal is basically the same as making a quiche, but I prefer to call these muffins. The list is practically endless as to what ingredients can be used. The following combinations are but a few of what I will be trying out soon. Salami, Cream Cheese & Jalapeno’s Bacon, Olives & Feta Chicken, Bacon, Spinach & Feta Chorizo, Jalapeno & Cream Cheese The combinations are as infinite as your imagination allows.
202
16.6 Cauliflower Muffins (lunch box idea) Ingredients: · 3 cups cauliflower, steamed & finely chopped/purèed · 1/3 cup Feta cheese, finely crumbled · 3 spring onions, finely chopped · 2 tablespoons fresh dill or parsely, finely chopped · 2/3 cup almond flour · 2 eggs, beaten · 1 tablespoon olive oil · Salt and Pepper Method: 1. Preheat oven to 180° C. 2. Mix all the ingredients well. 3. Fill a 6 cup silicon muffin tray for big muffins or 12 cup for smaller muffins. 4. Sprinkle paprika over each muffin. 5. Bake for 20 - 30 minutes, depending on muffin sizes.
203
16.7 Cream Cheese Muffins Ingredients: · 4 oz cream cheese · 4 eggs · 4 Tblspoon butter · 1 Tblspoon Xylitol or other sweetener · 1 Tblspoon Cinnamon Instructions: · Preset oven 325F or 160C degrees · Melt butter and cream cheese together stirring to get a good consistency · Add Sweetener and Cinammon · Add the 4 eggs, blend together, pour into rubber moulds and bake for 15 min or until firm → Omit the sweetener and cinnamon and add salt for a savoury muffin
204
16.8 Muffin in a Minute Ingredients: · 2 Tablespoons almond flour · 1 Teaspoon coconut flour · 1 Teaspoon granular sugar substitute (sucralose)/xylitol · 1/2 Teaspoon ground cinnamon · 1/4 Teaspoon baking powder · 1/12 Teaspoon salt (a pinch) · 1 large egg, lightly beaten · 1 Teaspoon virgin olive oil/butter Directions: 1. Place all dry ingredients in a coffee mug. Stir to combine. 2. Add the egg and oil. Stir until thoroughly combined. 3. Microwave for 1 minute. 4. Use a knife if necessary to help remove the muffin from the cup, slice, butter, eat. Note: Add a tablespoon of sour cream for a moister MIM. Net Carbs: 3.5 Fibre: 3 Protein: 9.5 Fat: 17 Calories: 207
205
16.9 Savoury Muffins (lunch box idea) Ingredients: · 30ml coconut oil or butter · 4 rashers bacon, chopped · ½ onion, chopped · 5 eggs · 50ml fresh cream · 50ml créme fraîche · Salt and pepper · Pinch of cayenne · 200ml grated cheese - eg. Cheddar Method: 1. Oven to 180*C 2. Melt butter and sauté bacon until slightly crispy. Remove from pan and add onion and sauté till almost transparent. 3. Mix eggs, cream, créme fraîche, seasonings and cheese together in a bowl. 4. Stir in bacon and onion. 5. Grease muffins pan with remaining oil or butter. 6. Spoon mixture into muffin pans and bake for 20 - 30 minutes.
206
16.10 Spinach & Feta Muffins Ingredients: · 6 eggs · 1 cup grated cheddar cheese · ½ cup melted butter · ½ t salt · ¾ cup coconut flour · 1 wedge of feta · 1 ½ cup spinach, raw and chopped finely (I used baby spinach) Method: 1. Mix eggs, cheddar and butter. 2. Add salt and coconut flour and mix well. 3. Add spinach and feta and mix well. 4. Spoon into muffin tray. 5. Bake at 180° C for 20 minutes. 6. Makes 6 large muffins.
207
16.11 Spinach & Mushroom Muffins Ingredients: · 15 ml olive oil · 250 g mushrooms, thinly sliced · 300 g spinach, finely chopped · 4 eggs · 30 ml cream · 100 g mozzarella cheese · Salt & pepper to taste Method: 1. Preheat oven to 190° C. Grease a 12 cup muffin pan well. 2. Heat the oil in a pan and sauté mushrooms till soft – about 5 minutes. 3. Remove mushrooms from pan, leaving the oil behind. 4. Put the spinach in the pan and add a little bit of water. Steam until wilted. 5. Pour the spinach in a strainer and press to remove water. 6. Whisk eggs, cream, salt & pepper together. 7. Mix everything together. Divide mixture in the 12 muffin pan cups. 8. Bake 20 – 25 minutes till golden brown and cooked.
208
16.12 Mini Cheese and Onion Muffins (Lunch box idea) Ingredients: · 1 cup Almond Flour · ¼ cup finely grated cheddar · ½ tsp salt · ¼ tsp paprika · 3 tbsp melted butter · 3 tbsp sour cream · 1 egg · Cupcake liners Method: 1. Preheat your oven to 180° C. 2. Line a mini muffin or cupcake tin with cupcake liners. 3. In a small bowl, stir all the dry ingredients together, then add the wet ingredients and mix well. 4. Spoon the mixture into the cupcake liners, ensuring that you fill them to the top. 5. Bake for about 20 minutes, or until the edges are golden. 6. Allow them to cool for an hour before serving, or the liners will stick to the muffins. 7. Store in an airtight container. If they are soggy the next day, place them in the oven at 180° C for 10 minutes. 8. Serve it with cheese and ham or even homemade savoury jam.
209
16.13 Mini Tuna Muffins
Ingredients:
· 170g can tuna, drained
· 50 g chopped gherkins
· 25 g onion, finely chopped
· 6 eggs
· 80 ml cream
· 5 ml dry parsley
· Salt & pepper to taste
Method:
· Preheat oven to 180°C.
· Spray 12 mini silicone muffin cups and place on a baking sheet.
· Mix all ingredients together in a mixing bowl and divide into muffin cups.
· Bake for 15 minutes or until muffins are cooked through.
· Let muffins cool a little bit, then turn out onto cooling rack.
210
SAVOURY SNACKS & DIPS
211
17.1 CHEDDAR CHIPS Ingredients: Cheddar cheese Method: 1. Cut blocks of cheddar cheese about the size of the first joint of your thumb. 2. Place a sheet of baking paper on a flat plate that will fit into your microwave. 3. Place the blocks of cheese on the baking paper - you want to space them because when they melt they tend to spread. I do about 5 at a time. 4. Microwave on high - check constantly - they should be just going a light caramel colour in the middle when done. 5. Remove from the paper with a lifter - leave for a minute to crisp up 6. Serve with mashed avo, mixed with pink salt and freshly ground pepper and a squeeze of lemon juice.
212
17.2 Baked Eggplant Chips Ingredients: · Firm eggplant · Olive oil · Salt Method: 1. Preheat oven to 110° C. 2. Slice the eggplant in 2mm thin slices. 3. Line a baking sheet with a silicone mat; coat generously with olive oil cooking spray. 4. Arrange on baking sheet in a single layer. 5. Coat the eggplant with olive oil using a brush and sprinkle with salt. 6. Bake 50 minutes, rotating the baking sheet halfway through. 7. Flip the slices; continue baking until browned, about 20 more minutes. 8. Transfer the chips to a rack to cool.
213
17.3 Cauliflower Cheese Chips Lovely for snacking on and with a nice cream cheese or avo dip Ingredients: · 1 cup parmesan · 1 cup grated or riced cauliflower · 1/2 teaspoon each of: Parsley, dill, chives, garlic and onion powders pepper · No salt. The parmesan will add enough as will the powders Instructions: 1. Pre heat the oven to 200° C. 2. Line a baking sheet with parchment paper (NOT wax wrap) 3. Add all ingredients together and mix. 4. Place a Tablespoon full on the parchment paper about 2 cm apart. Think of them like cookies, they will spread as they bake. 5. Bake for 5-6 minutes, remove and turn them over and bake for a further 5-6 minutes.
214
17.4 Sweet Potato Crisps Ingredients: · Sweet potato · Salt · Coconut oil Method: 1. Cut the sweet potato into slices (the thinner the slice, they tend to be crispier). 2. Place on a baking tray and sprinkle with salt. 3. Heat enough coconut oil in a pan to cover the bottom, place potato in the pan and pan-fry until brown, turn them around on a regular basis as they can burn. 4. Remove from pan and set aside to let oils run off. Tip: After the first set of sweet potatoes has been fried turn down the heat on your stove. If you want it even more crispier.... after you fried them you can put it in the oven at a low temperature (100° C max) for about an hour, they are like store bought ones... very crispy (and a bit darker too).
215
17.5 Zucchini Chips 1 Not only is it healthy, it’s dirt cheap too! Cut a zucchini into thin slices and toss in 1 Tbsp olive oil, sea salt and pepper. Sprinkle with paprika. Bake at 180° C for 25-35 minutes. Using paprika not only to flavour this healthy snack, but also to boost your metabolism, reduce your appetite, and lower your blood pressure.
216
17.6 Zucchini Chips 2 Prep time: 10 mins Cook time: 2 hours Serves: 50+ zucchini chips Ingredients: · 1 large zucchini · 2 tbsp. olive oil · Kosher salt Instructions: 1. Preheat oven to 110° C. Line two large baking sheets (I used two 17" baking sheets) with silicon baking mats or parchment paper. 2. Slice your zucchini on a mandolin. Mine had 1, 2, or 3 for thickness and I used 2. 3. After you slice your zucchini, place the slices on a sheet of paper towels and take another paper towel and sandwich the zucchini slices and press on them. This helps draw out the liquid so it'll cook a bit faster. 4. Line up the zucchini slices on the prepared baking sheet tightly next to each other in a straight line, making sure not to overlap them. 5. In a small bowl, pour your olive oil in and take a pastry brush to brush the olive oil on each zucchini slice. 6. Sprinkle salt throughout the baking sheet. Do NOT over-season, in fact, it's better to use less salt initially because the slices will shrink; so if you over-season, it'll be way too salty! You can always add more later. 7. Bake for 2+ hours until they start to brown and aren't soggy and are crisp. 8. Let cool before removing and serving. 9. Keep in an airtight container for no more than 3 days.
217
17.7 Salami Crisps Salami crisps goes well with guacamole. Ingredients: · 3 slices salami Method: 1. Place paper towel on a plate with salami slices. Paper towel will absorb most of the oil. 2. Microwave on high for approx. 90 seconds until salami is dry and brittle. 3. Let it cool and enjoy! 1 Portion: * 252kJ * Total Fat 5g * Protein 3g * Total Carbs 0.4g * Net Carbs 0.4g
218
17.8 Cheese & Herb Crackers Makes +- 25 crackers (Lunch box idea) Ingredients: · 120ml coconut flour · 2 large eggs · 2 cups grated cheddar cheese · 2 teaspoons baking powder · 1 tsp dried mixed herbs · 2 ml salt · 5 ml mustard powder (optional) Instructions: 1. Add all ingredients together and using your hands blend well until you have a large ball of dough. 2. Pop the dough into a packet and leave in the fridge for 30 minutes. Preheat your oven to 180° C. 3. Place dough between 2 sheets of parchment (large enough to fit on your baking tray). 4. Use your rolling pin to roll out until 2 mm thick. Gently pick up the parchment papers with the dough and place in the baking sheet. Remove top paper (reuse if you are doing another batch). 5. Place tray in the oven and bake for 12-15 minutes. Check after 12 minutes. 6. Remove and cut into squares. 7. Carefully place them onto a cooling rack. Place cooling rack into the used baking sheet and place into a reduced heat oven of 140° C for a further 5 minutes. 8. Switch oven off and leave crackers in the cooling oven for another 10 minutes. 9. Remove and allow to cool and store in a sealed container They are lovely with cream cheese and toppings of your choice. Liver paté. Brie and raspberry diabetic jam.
219
17.9 King of Crackers Ingredients: · 200g sesame seeds · 260g almond flour · 2 heaped tsp dried rosemary · 1 tsp pink Himalayan salt · 2 eggs · 2 Tbsp olive oil · Juice of 1 large lemon · Silicone mat Method: 1. Preheat the oven to 180°C. 2. In medium sized mixing bowl add the sesame seeds, almond flour, rosemary and salt. Stir until all combined. 3. In another small mixing bowl whisk together the eggs, olive oil and lemon. Add the eggs mixture to the sesame seed mixture and stir until all combined. 4. Using your hands press the sesame seed mixture evenly into the silicone mat to desired thickness. Use a sharp knife to cut the crackers into desired shapes. 5. Bake for 15-20min or until golden brown and you're done!
220
17.10 Olive Garlic Crackers (Lunch box idea) Ingredients: · 2 cups almond flour (any brand will work here) · ½ cup green olives, diced · 1 egg, whisked · 1 tbsp butter, or melted gee · ¼ tsp or more sea salt · ¼ tsp garlic powder Instructions: 1. Preheat oven to 180° C 2. Combine flour, salt and garlic in a large mixing bowl and add in the olives 3. Pour the melted butter and egg over the mixture and stir until combined 4. Place the dough on a piece of parchment paper with another piece of parchment placed over top 5. Press the dough a bit and then roll it out with a rolling pin until it's about ⅛-1/4 inch thick 6. Using a pizza cutter or sharp knife, cut the crackers into the desired size 7. Bake for 15-20 minutes or until golden on top 8. Store in an airtight container, glass is my favourite
221
17.11 Mini Cheddars Makes approx 50 mini cheddar biscuits Ingredients: · 25g ground almonds · 175g sharp cheddar cheese, grated · 1 tbsp grated Parmesan cheese · 30g salted butter, melted · 1 medium free-range egg · ½ tsp salt · ½ tsp black pepper · 1 tsp mixed herbs · ½ tsp garlic powder · ½ tsp paprika · 30g coconut flour, sifted Instructions: 1. Preheat the oven to 180c. 2. In a large bowl, blend together the ground almonds, cheese, butter and egg. 3. Sift in the coconut flour along with the spices, herbs and seasoning. 4. Form into a dough and kneed for a couple of minutes until smooth. 5. Take a handful of dough and roll it to about ½ cm thick. Don't worry if the dough breaks, just flatten it with your fingers. 6. Cut out small circles using either a cookie cutter or bottle cap. 7. Use a fork or skewer to poke a few holes in the biscuits. 8. Bake on an un-greased cookie tray for 7-10 minutes. Leave to cool on the tray for a few minutes before eating.
222
17.12 Seed Crackers (lunch box idea) Makes 16 - 32 pieces Ingredients: · 200g sunflower seeds · 60g flaxseeds · 100g sesame seeds · 45ml psyllium husk · 5ml Himalayan rock salt, ideally pink · 500ml of water Method: 1. Preheat Oven to 160 degrees 2. Mix all the ingredients and allow to swell for 10 - 20 min. 3. Spread the mixture on baking paper, that you have smeared with olive oil. Spread the mixture evenly and push it flat with a potato masher or spatula. 4. Score lines using a knife in terms of dividing crackers up into their portions. (Makes it easier to break later once cooked) 5. Bake for 1hour 15 min. 6. After the first 50 minutes, start watching it. There is a thin line between crispy and burnt. 7. When the baking time is finished or it is crispy enough, turn the oven off, turn the cracker upside down and return to the oven so that the bottom half can dry out properly. 8. Leave it until the oven is cold. 9. Break crackers into pieces and store in a sealed container.
223
17.13 Sesame Crackers These are amazing…very biscuit-like and perfect with cream cheese Ingredients: · 3 cups blanched almond flour · 1 ½ teaspoons celtic sea salt · 1 cup sesame seeds · 2 eggs, whisked until frothy · 2 tablespoons grapeseed oil or olive oil Method: 1. In a large bowl, stir almond flour, salt, sesame seeds, eggs and oil until well blended 2. Separate dough into two halves 3. Line two large (12 x 16) stainless steel baking sheets with parchment paper 4. Place one half of the dough in the centre of each lined sheet 5. Cut another piece of parchment paper and place it over one of the balls of dough 6. Roll dough out between the two pieces of parchment paper, until it is ⅛ inch thick and covers the entire baking sheet; remove top paper and repeat process with the other piece of dough 7. Cut the dough with a knife or pizza cutter into 2 inch squares 8. Bake at 180° C for 10-12 minutes, until golden brown 9. Cool and serve Makes 96 crackers
224
17.14 Chia Seed Crackers 1 Makes 3-4 dozen small/medium crackers (I made 48 small crackers) Ingredients: · 1 large free-range organic egg · 2 tablespoons chia seeds · 1 cup / 110 gr almond meal · 6 tablespoons grated Parmesan cheese · ½ teaspoon fine grain sea salt · ¼ teaspoon ground black pepper · ¼ teaspoon ground cayenne pepper (optional) Directions: 1. Mix all ingredients together to form a dough. 2. If the dough is too wet and doesn't form into a ball add further almond meal, one tablespoon at a time. Conversely, if the dough is too dry add some water ½ teaspoon at a time. 3. Wrap dough in waxed paper or plastic wrap, and refrigerate for at least 30 minutes, and up to 3 days. 4. Remove the dough from the refrigerator 10 minutes before you are ready to roll it out. 5. Preheat the oven to 160°C and line two baking sheets with parchment paper. 6. Place dough between two sheets of parchment paper, press into a flat disc, and roll it with a rolling pin until the dough is 3mm thick. Cut into desired shapes using a knife or cutter. Any leftover dough can be rerolled for more crackers. 7. With a spatula, transfer the crackers to the prepared baking sheets, allowing nearly an inch between crackers. 8. Bake until the bottoms are browned, and the tops take on a good amount of colour as well - 12 to 15 minutes, depending on how thick your crackers actually are. Check the oven often to prevent burning the crackers (I’ve learned the hard way!) 9. Rotate the sheets halfway through baking (or when the crackers in the back look like they are browning more quickly than the front). 10. Allow to cool before storing away.
225
17.15 Chia Seed Crackers 2 Ingredients: · 2 tablespoon chia seed · 2 large eggs · 200ml almond flour · 100 ml coconut flour · 40g parmesan cheese, grated · 1/2 teaspoon salt · 1/2 teaspoon white pepper · 1/2 teaspoon cayenne pepper Method: 1. Preheat oven to 180° C. 2. Combine all ingredients. 3. Place dough into a packet and into the fridge for 30 minutes. 4. Take two sheets parchment paper. Place dough in the centre of the one. Flatten the dough with your hand a bit. Place other parchment paper on top. Then roll out with a rolling pin until the dough is 2 mm thick. 5. Place the parchment paper with dough carefully into a baking sheet. Remove top sheet and cut the dough into squares. Try to not drag your knife through. Rather cut down and use a thin blade. 6. Place in the oven and bake for 10-12 minutes. 7. Remove from the oven. Gently break them on the cut lines you made. This should be easy. 8. Cool and store in a dry container. Makes about 25+ crackers. 9. Eat with toppings of your choice
226
17.16 How To Make Crackling Ingredients: · sheets of pork crackling (ask your butcher for the best cut to make crackling – I like the belly part) · oil · salt · herbs or spices according to taste Instructions: 1. Place the pork crackling on an oiled baking tray with a 1 inch lip/side. Season with salt and/or herbs and spices. 2. Cook at 180C for 10 minutes until soft. 3. Remove from the oven and using kitchen tongs and kitchen scissors, cut into strips or shapes. 4. Place back in oven and cook until golden and crispy. 5. Drain the crackling and pour the rendered pork fat into a heatproof jug. 6. Cool the rendered fat and use as cooking lard. Store the lard in the fridge. How to store crackling: Once you have learnt how to make crackling you will want to store it to remain crunchy. If you store crackling in the fridge it tends to lose its crispiness and go chewy and rubbery. If you store it in the cupboard it doesn’t stay fresh for long because it doesn’t contain any preservatives (other than salt). I have discovered to keep your crackling fresh and crispy, line an airtight container with kitchen paper, place your crackling inside, then place another folded piece of kitchen paper on top before closing and sealing the airtight lid. This way it will stay fresh for up to a week at a cool to moderate temperature. It is autumn here now so room temperature is quite cool. If I were to make this in the summer, I would probably reduce the expiry date to 5 days. Again, this is incredibly individual due to factors such as humidity, how crisp your crackling is to begin with, how airtight your container is, room temperature fluctuations, the amount of salt you used etc. etc. so you will have to check your crackling is still fresh and edible (don’t eat if the fat smells oxidised and rancid).
227
17.17 Crackalaking Ingredients: · 2 cups almond flour · 1/2 tsp salt · 2 Tbsp dried herbs of your choice (we used rosemary, thyme and oregano) · 1/2 tsp garlic powder · 2 Tbsp water · 1 egg white · 1 Tbsp olive oil · 1/4 tsp coconut oil (melted) Method: 1. Preheat oven to 180°C. In a mixing bowl, combine your almond flour, salt, and herbs. 2. In a separate mixing bowl, mix together the water, egg white, olive oil and melted coconut oil until well blended. 3. Add the wet ingredients to the dry ingredients and mix together until a dough is formed. NOTE: If a dough is not forming, just add a touch more water - but make sure not to make it too wet and sticky! 4. Form your dough into the shape of a ball. On a baking tray, place your dough between two pieces of baking paper and roll out to a thickness of 1/8 inch. 5. Remove top layer of baking paper and cut into squares about 3cm X 3cm 6. Place in the oven (on bottom layer of baking paper) and cook for 10 min or until golden brown. 7. Turn off the oven and leave biscuits in there for an extra 10 mins to dry out and get some of that crunch we all love so much! Serve with some delicious homemade avocado guacamole, one of your favourite dips.
228
17.18 Cheese Breadsticks Ingredients: · 100g Almond flour · 50g grated cheese · 50g butter · Pinch salt · ½ t. mustard powder · ½ t. Baking powder Method: 1. Cream the butter and cheese together (I softened the butter a little first) then add all the other ingredients and mix well. 2. I made some round biscuits and some ‘straws’. The biscuits just roll small balls and then squash down with a fork, the straws I rolled out some of the dough between 2 sheets of cling wrap as it is quite wet, and then sliced it into straws. 3. Sprinkle a little paprika over them and I also sprinkled a little grated cheese over some of them which also worked well. 4. Bake on a tray for 10-15 minutes at 180.
229
17.19 Cheesy Cauliflower Breadsticks Prep Time: 10 mins Cook Time: 40 mins Serves: 8 Ingredients: · 4 cups of riced cauliflower (about 1 large head of cauliflower) · 4 eggs · 2 cups of mozzarella cheese · 3 tsp oregano · 4 cloves garlic, minced · salt and pepper to taste · 1 to 2 cups mozzarella cheese (for topping) Instructions: 1. Preheat oven to 200° C. Prepare 2 pizza dishes or a large baking sheet with parchment paper. 2. Make sure your cauliflower is roughly chopped in florets. Add the florets to your food processor and pulse until cauliflower resembles rice. 3. Place the cauliflower in a microwavable container and cover with lid. Microwave for 10 minutes. 4. Place the microwaved cauliflower in a large bowl and add the 4 eggs, 2 cups of mozzarella, oregano, garlic and salt and pepper. Mix everything together. 5. Separate the mixture in half and place each half onto the prepared baking sheets and shape into either a pizza crust, or a rectangular shape for the breadsticks. 6. Bake the crust (no topping yet) for about 25 minutes or until nice and golden. Don't be afraid the crust is not soggy at all. Once golden, sprinkle with remaining mozzarella cheese and put back in the oven for another 5 minutes or until cheese has melted. 7. Slice and serve. Notes: If you do not have a microwave, I’d recommend cooking the cauliflower first either in your oven or on the stovetop and then ricing it. Easiest would be to steam it and then ricing it.
230
17.20 Bacon Wrapped Asparagus Ingredients: · 1 bunch asparagus (20 stalks) · 20 pieces of streaky bacon · *Any quantity is fine, you just want to make sure you have as many whole strips of bacon as you do asparagus. Directions: 1. Wash asparagus and pat dry. Trim off the woody stem - usually the bottom 2 inches. 2. Wrap the bacon around the asparagus and place on a foil lined baking sheet. 3. Place the baking sheet in the oven (with the oven rack on the upper middle slot), then turn it on to 200° C. The bacon wrapped asparagus should be in the oven during the preheat phase. 4. Bake for a total time of 20-25 minutes, or until the bacon is crisp. 5. Serve immediately.
231
17.21 Salmon and Cream Cheese Bites (lunch box idea) Ingredients: · 6 eggs · 240ml full fat milk · ½ tsp salt · 60g grated cheese · 50g smoked salmon slices · 1 tsp dried dill · 50g cream cheese Method: 1. Whisk eggs, milk and salt in a large pouring jug 2. Fold in the grated cheese, smoked salmon, dill and chopped cream cheese 3. Pour into greased mini muffin trays or silicon moulds 4. Bake at 180C for 10-15mins 5. Wait until cold before serving Nutrition Value: 1 mini muffin: calories 32, fat 2.2g, carb 0.4g, sugar 0.4g, protein 1.9g
232
17.22 Zucchini Parmesan Balls These zucchini balls are a great appetizer and can be served with a dip sauce. Ingredients: · 2 zucchini · 1 egg · 1 spoonful low carb flour · 1 tablespoon grated parmesan · Pinch of salt · Pepper Method: 1. Grate the zucchini. 2. Mix the grated zucchini, egg, flour, parmesan cheese and stir well until you get a uniform mixture. 3. Form the mixture into balls. 4. Get a baking sheet and cover with parchment paper, cook for 20 minutes at a temperature of 200° C.
233
17.23 Savoury Cheese Chive Waffles Ingredients: 1 cup raw coarse cauliflower crumbs 1 cup shredded Mozzarella cheese ⅓ cup shredded Parmesan cheese 2 eggs 1tsp garlic powder 1tsp onion powder ½ tsp pepper 1 tbs chives Fresh parsley (optional) Sun-dried tomatoes (optional) Method: · Heat waffle maker until ready. · Mix all ingredients to bake a batter. · Add ¼ cup batter to griddle and set timer for 4-6 minutes, peeking after minute 4. · If the waffle maker sticks, cook a little longer. · Remove once cooked and allow to cool on a plate. · Serve with topping of choice.
234
17.24 Pary Snack Ideas
235
17.25 Biltong Paté Ingredients: · Approx 150g finely grated biltong (powder) · 1 Tub (230g) cream cheese · Cream · A generous pinch of black pepper · ¼ tsp coriander Method: 1. Mix the powdered biltong with the cream cheese. 2. Add the pepper an coriander, mix well. 3. Add the cream to get a looser consistency. (Start with only a dash and add according to your preference) 4. Keep refrigerated, but take it out at least one hour before serving.
236
17.26 Cream Cheese-Bacon Dip Ingredients: · 220g cream cheese, softened · 2 cups sour cream · 1½ cups grated cheddar cheese · 6 slices of bacon, cooked and crubled · ½ cup finely chopped onion · ½ tsp dried parsley Method: 1. Prehead oven to 180° C. 2. Mix all ingredients together. 3. Spoon mixture into a oven dish and bake for 25-30 minutes or until cheese is bubbling and hot. 4. Serve with banting veggie chips, crackers or raw veggies of your choice.
237
17.27 Roasted Red Pepper Dip Ingredients: • 3 medium red peppers • 2 Tbsp olive oil • 3 garlic cloves • 4 Tbsp chopped basil • 1 cup walnuts • 1 cup full fat cream cheese • 3 Tbsp coconut milk • juice of one lemon • salt and pepper to season Method: 1. Preheat the oven 200°C 2.Cut the top (stem-end) of the peppers off and remove the seeds. Cut each pepper in half length ways. Rinse the peppers and pat dry with paper towel. 3. Line a tray with baking paper and place the red peppers skin-side-up on the tray. Brush with olive oil. Place in the oven on the top shelf for about 30min. You want the skin to 'char' slightly. It does not have to be 100% black but you want mostly black- it can get a bit smoky so make sure the extractor fan is on and a window is open... phew! 4. Remove the charred red peppers from the oven and place in a bowl. Cover with cling wrap and leave for 20min. This helps the peppers steam and soften up. Once steamed, remove and start to peel off the charred skin. This can get messy... but so worth it! 5. In a food processor place the prepared roasted peppers, garlic, basil, walnuts, cream cheese, coconut milk and lemon juice. Whiz up until smooth texture is formed. Season with salt and pepper. 6. Serve with Crackers or with some sliced peppers and cucumbers to dip - perfect lunchbox snack!
238
17.28 Guacamole
Ingredients:
· 3-4 very ripe avocado’s
· 1 red onion
· 2 Tbsp cream cheese
· 1 ring of feta
· Juice of 1/2 lemon
· 1 Tbsp fresh parsley
· Salt & pepper
Method:
1. In a food processor or blender add all ingredients and blitz till smooth and silky. Tasting and
adjusting the seasoning to your preference.
2. Cover immediately with cling film so that it touches the surface of the guacamole. This will
stop air getting in and turning it that gross poo brown colour. Not appetizing.
3. Then when you’re ready to serve, remove the cling film and give it a good stir and sprinkle
over some fresh parsley.
239
JAMS, CHUTNEYS & SAUCES
240
18.1 Easy Mayonnaise Recipe Serves: 150g Ingredients: · 1 whole egg · 2 tsp fresh lemon juice (I have found this can be optional) · 1 clove garlic crushed (optional) · salt and pepper to taste · about ½ cup - 1 cup (120ml-240ml) mild olive oil depending on the thickness of mayonnaise required Instructions: 1. Find a tall jar that your blade attachment of your stick blender fits into. 2. Place the egg in the bottom of the jar and put the lemon juice, salt, pepper and garlic on top. 3. Place the blade attachment in the bottom of the jar and start blending until the egg yolk mixture is smooth and pale. 4. Start adding the olive oil drop by drop (whilst continuously blending) until the mixture thickens. 5. Continue adding the oil slowly while now gently bringing the blade up and down to ensure all the mixture is being incorporated. 6. Add more or less oil depending on how thick you like your mayonnaise. Notes: · This is a versatile mayonnaise. · Vary the flavours - add mustard, garlic, stevia, parsley, or rosemary. Stir through spring onions or fresh herbs at the end. · Add grated parmesan cheese and you have a caesar salad dressing.
241
18.2 Creamy Mayo Ingredients: · 3 Egg Yolks · ¾ Cup Melted Coconut Oil (Or use Light Olive Oil) · ¼ Tsp Mustart Powder · ¼ Tsp Salt · 2 Tbs White Vinegar · ½ Cup Sour Cream · 2 Tsp Xylitol (Optional) Method: 1. With a blending stick, blend yolks, salt and mustard. 2. Slowly add the oil & xylitol while blending. 3. Add the vinegar and then the sour cream. 4. Chill. (Keep in refrigerator for a few days)
242
18.3 Tomato Sauce Ingredients: · 1 Tin Tomato Puree · 2 Tbs White Vinegar · ¼ Tsp Fine White Pepper · 1 Tsp Salt or Minced Garlic · 2 Tbs Xylitol (Optional) · ¼ Tsp Psyllium Husks Method: 1. Add the first 7 ingredients to a saucepan, allow to gently simmer and reduce. (15 Minutes). 2. Lastly, stir in the psyllium, cool and chill.
243
18.4 Sweet Chilli Sauce Ingredients: · 1 Big Onion · 2 Tomatoes · 1/2 Yellow Pepper · 1/2 Red Pepper · 1/2 Green Pepper · 2 Tablespoons Chilli Flakes · 3 Tablespoons Xylitol · Olive Oil (+/- 30ml) · Water (+/- 250ml) Method: 1. Fry the onion, tomatoes, peppers, chilli flakes together in olive oil. 2. Add the xylitol and water. 3. (The amount of water depends on how thick or runny you want your sauce to be.) 4. Simmer over a low to medium heat until the sauce has reduced to the desired consistency. 5. Use a stick blender and blend well. Note: v You can play around with the amount of chillies, depending on how hot you want the sauce to be. This one has a very nice flavour but the kick comes later on. v You can also adjust the amount of xylitol depending on your taste. This one is sweet but not too much. v The recipe almost filled a 500ml glass bottle.
244
18.5 Low Carb Sweet Chili Sauce Goes well with a stir fry, or as a basting for chicken or pork. Ingredients: · 250 ml vinegar · 100 ml xylitol · 125 ml water · 10 ml garlic flakes · 5 ml chili flakes · 2 ml xanthan gum Method; 1. Put vinegar, xylitol, water, garlic and chili in a small saucepan and bring to boil. 2. Lower the heat and simmer for 10 minutes. 3. Remove from stove, sprinkle xanthan gum over and stir vigorously until sauce thickens – about 2 minutes. 4. Yields 400ml sweet chili sauce. 5. Store sauce in a clean jar in the fridge.
245
18.6 Chilli sauce Ingredients: · Handful of nicely dark green chillies (the darker the green chili the hottest) · 1/2 handful basil · 1/4 handful dill · 1 heaped tsp crushed garlic · 1 tsp of freshly crushed ginger · Olive oil to soak and go over Method: 1. Crush all dry ingredients together in a coffee grinder. Transfer to a glass jar and add olive oil 2. Keep refrigerated
246
18.7 Pizza Sauce Ingredients: · 1 tin tomatoes (I use the whole tomatoes)Pizza Sauce · 1/2 red onion, chopped · 2T butter · olive oil · 1T xylitol · salt and pepper Directions: 1. Heat the olive oil over a medium/high heat 2. Add butter and melt 3. Add the chopped onion to the pan and fry until soft 4. Add the tomatoes, xylitol, salt and pepper and lower the heat 5. Simmer for about half an hour
247
18.8 Cheese Sauce Ingredients; · 60 ml cream · 30 g butter · 50 g cream cheese · 60 g grated cheddar (or mozzarella for a whiter sauce) · pinch of salt · approximately 30 ml water Method: 1. Heat the cream and butter slowly in a small saucepan until hot and the butter have melted. 2. Add the cream cheese and whish until small bubble form. Remove immediately from the stove plate. 3. Add the cheddar and whisk until cheese has melted and the sauce is smooth and creamy. 4. Add salt to taste. 5. If the sauce is too thick to your liking, you can add a little water.
248
18.9 Pesto with Spinach & Walnuts Ingredients: · 450 g baby spinach leaves · 3 cloves garlic · 100 g grated parmesan cheese · 60 g walnuts · 5 ml lemon juice · 60 ml olive oil · Salt & pepper to taste Method: 1. Put all the ingredients in a blender and whizz until everything is chopped and creamy. 2. Store in a glass jar in the fridge for up to 2 weeks, or freeze for later use. 3. Recipe yields 650g pesto.
249
18.10 Banting Condensed Milk Ingredients: · 1 Can coconut milk (must be full fat) · ⅓ Cup xylitol · Pinch of pink himalayan salt Method: 1. Place all ingredients in a saucepan and whisk very well. 2. Bring to a simmer on medium heat. 3. Stir continuously until reduced by half and begin to thicken. 4. Pour into a glass bowl and let it cool completely. 5. Store in fridge.
250
18.11 Raspberry Jam Ingredients: · 2 cups frozen raspberries · 1tbs stevia or sweetener of choice · 1tsp rosewater (optional) · 2 tbsp water · 3-4 tbsp chia seeds (depending on how thick you like your jam) Method: 1. Put all ingredients, except chia seeds, in a pot and cook the raspberries down until they fall apart and then take off the heat. 2. Add chia seeds and let stand till set. 3. Enjoy! Tip: Make small quantities as this has no sugar to preserve it so it only lasts 1 week to 10 days in the fridge.
251
18.12 Strawberry Jam Ingredients: · 5 cups strawberries · 1/3 cup water · 4 T Xylitol · Dash of lemon juice · 6 t Pectin Method: 1. Wash & chop strawberries. 2. Bring water to boil in a heavy bottom pot and add the strawberries. 3. Boil until fruit is soft then add the Xylitol and a dash of lemon juice. 4. Leave it to simmer for a while. 5. Take about ½ cup of the mixture and put it in a blender, add the Pectin and blend. 6. Return to the pot and simmer for 15 minutes. 7. Cool down and bottle.
252
18.13 Cranberry Chutney This low-carb, sugar-free cranberry chutney is tart, spicy (but not hot) and a little bit sweet -- the balance can be varied to taste. The texture is important: The onions and apple should be a bit firm and contribute to the "tooth feel." Ingredients: · 350 g cranberries - fresh or frozen · 1 cup thinly sliced onions or shallots · 1 small apple, chopped fairly fine, but not tiny (get a variety that doesn't turn mushy) · 1 teaspoon cinnamon · 1/2 teaspoon allspice · pinch cloves · 1 teaspoon dried mild chili (or a pinch of stronger chili, e.g. cayenne) · 1/2 cup water · 1/2 cup sugar equivalent from artificial sweetener · 2 Tablespoons lime juice · 1 teaspoon oil Method: 1. Put oil in pan -- it should just coat the pan -- and add the onions. (You can cut sliced onions in half or thirds if you want smaller pieces, but no smaller than that.) Turn heat on medium-high, until onions start to sizzle. Stir, and cook for about 2 minutes. (You don't want them to be completely soft at the end.) 2. Add apples and spices. Stir and cook another minute, until spicy smell fills kitchen. 3. Add water and sweetener, and then the cranberries. 4. Cook until the cranberries all pop, stirring occasionally. This should be about 5 to 7 minutes. You may have to add a little more water if it starts to stick. You don't want the cranberries to fully break down, as if you were making a sauce -- at least some of them should still be recognizable. 5. Add lime juice and stir. Taste (careful, it's hot) and adjust tartness/sweetness level by adding more sweetener and/or lime juice. Store in a glass jar in fridge.
253
18.14 Onion Chutney Makes: 3x500g jars This is one of the tastiest and simplest chutneys to make and is good to serve with so many meals. Serve with cheese and crackers. The chutney will keep for up to a year in clean sterilised jars in your kitchen cupboard so make plenty and give some as a gift too. Ingredients: · 3 tbsp olive oil · 1.5kg onions, peeled · 300g xylitol · 2 cloves garlic, crushed · 200ml wine vinegar · 3tbsp balsamic vinegar · 1tbsp whole grain mustard · 1/2tsp salt Method: 1. Heat the oil in a large saucepan and fry the onions over a low heat for 10 mins until softened but not browned. 2. Stir in 3tbsp sugar, increase the heat and cook for 3-4 mins until the onions are browned and caramelised. Add the garlic and cook for 1 min. 3. Add the remaining sugar with the vinegar, mustard and salt. Simmer gently for 20-25 minutes until the liquid has reduced and the mixture is dark and thickened. 4. Spoon into clean sterilised jars and seal. Store for up to 6-12 months.
254
18.15 Onion Relish
Ingredients:
· 1 tablespoon oil
· 1 clove garlic, minced
· 1 large onion, sliced thin
· 1/4 cup water
· 1/4 cup low carb ketchup
· 1 tablespoon yellow mustard
Method:
1. Sauté the garlic and onion in oil until browned. Add the remaining ingredients and
simmer uncovered until thick, about 5 minutes. Cool to room temperature and serve
with hamburgers.
2. Makes about 2/3 cup.
3. Do not freeze.
Per Tablespoon: 21 Calories; 1g Fat; 2g Carbohydrate; 1.5g Net Carbs
255
DESSERTS & SWEETS
256
19.1 Chocolate Fat Bombs Ingredients: · 3/4 cup melted coconut oil · 9 Tbsp (150g) almond butter · 60 drops (about 3/8 tsp.) liquid Stevia · 3 Tbsp cocoa · 9 Tbsp melted salted butter Method: 1. Mix ingredients well. Pour mixture into sprayed silicone cups. (Or ice cube tray) 2. Chill in fridge for 30minutes. 3. Remove from silicone cups / tray and store in an air tight container in the freezer.
257
Coconut Fat Bombs Serves: 10 Ingredients: · 75g coconut butter softened · 75g coconut oil melted · 25g finely shredded coconut (not coconut threads or chips) · 1 (5ml) tsp granulated stevia or sweetener of choice, to taste Instructions: 1. Mix all the ingredients in a pouring jug until stevia is dissolved. 2. Pour into ice cube trays or silicon moulds. 3. Refrigerate for 10 minutes. Ready! Voila!
258
19.3 Coffee Fat Bombs Ingredients: · 185 grams coconut oil · 50 grams macadamia nut butter · 2 table spoons coffee · 125 grams salted butter · 1 table spoon vanilla essence · sweetener to your taste (I used 6 teaspoons Xylitol) Method: 1. Melt all the ingredients together in a pot 2. Pour into ice cube trays and allow to set in the freezer for a couple of hours 3. Pop out the tray once set and place in a bag or container in the fridge
259
19.4 Ginger Fat Bombs Serves: 10 Ingredients: · 75g coconut butter softened · 75g coconut oil softened · 25g shredded coconut (unsweetened) · 1 tsp granulated stevia or sweetener of choice, to taste · ½ tsp dried (powdered) ginger Instructions: 1. Mix all the ingredients in a pouring jug until the stevia is dissolved. 2. Pour into silicon moulds or ice block trays and refrigerate for minimum 10 minutes.
260
19.5 Peppermint Fat Bombs Serves: 6 (depending on size of mould) Ingredients: · 125g coconut oil melted · 1 tbs granulated stevia, or sweetener of choice, to taste · ¼ tsp peppermint essence · 2 tbs cacao powder Instructions: 1. Mix the melted coconut oil with the stevia and peppermint essence. 2. Pour half the mixture into silicon cases or ice cube trays. Place in the fridge. This will become the white layer. 3. Now add the cocoa powder to the remaining mixture, then pour onto the white layer which has set in the fridge. 4. Pop back into the fridge until set completely.
261
19.6 Coconut Chocolate Fudge Ingredients: · ½ cup unsweetened cacao powder · ½ cup coconut oil, softened · ⅓ cup coconut flakes or finely grated · ¼ cup coconut cream · ¼ cup xylitol · 1 tsp vanilla extract Method: 1. Combine all ingredients in a blender and mix well. 2. Spread out onto a well-greased dish – or you can put tin foil or grease paper into the dish. 3. Refrigerate until fudge is hardened – up to 2 hours. 4. Cut into squares.
262
19.7 Coconut Ice Ingredients: · 2 cups of fine coconut · ¾ cup water · ½ cup melted coconut oil · Vanilla · Colorant · Xylitol to your taste (It doesn't need a lot) Method: v Mix well, press into flat tin and leave in fridge to set.
263
19.8 LCHF Bounty Bars Ingredients: · 50g coconut oil · 100ml coconut cream (or coconut milk) · 100ml cream · Vanilla essence (optional) · Sweetener of your choice to your taste (I used xylitol, but stevia would be good too) · 200g shredded (fine) unsweetened coconut · 120g dark chocolate (80% Lindt) Method: 1. Melt coconut oil in a pot. 2. Add the coconut cream and dairy cream and mix until combined. Take off heat. 3. Add sweetener (remember to make it sweeter now as you have not added the coconut and this will dilute the sweetness.) Add vanilla essence is desired. 4. Add the shredded coconut and mix until combined. 5. Put coconut mixture in fridge for about an hour or freezer for less if you are in a hurry. The cooler the mixture becomes, the easier it is to work with. 6. Take out of fridge and roll the mixture into balls or bars using your hands. Make sure you squeeze hard in order to compact it or it will fall apart. 7. Melt chocolate on a bain-marie (using bowl above pot of boiling water). 8. Dip/roll the coconut bars in the chocolate and place on a non- stick baking tray (I used silicone sheeting) 9. Place in freezer for 10 minutes until chocolate is hard, then put in a container in the fridge. Enjoy!
264
19.9 Herbal Tea Gelatine Gums Ingredients: · 2 ½ cups water · 4 herbal tea bags · 1/3 cup gelatine (6 packets) · 1/3 cup sweetener · ¼ teaspoon salt Instructions: 1. Boil water in a pot on the stove 2. Add 4 bags of tea bags and let it steep for 15min 3. Discard the tea bags 4. Stir in gelatin until dissolved 5. Stir in rest of ingredients 6. Pour into molds 7. Refrigerate until set 2-3 hours
265
19.10 Strawberries & Mascarpone Cream Crêpes Prep Time 10 min / Cook Time 20 min / Serves 6 Ingredients: · 1⁄2 cup whole milk ricotta cheese · 4 large eggs · ¼ cup sugar substitute · 1 ½ t cinnamon · ½ t vanilla extract · ½ cup chopped fresh strawberries · ¼ cup mascarpone cheese, may use softened cream cheese · 3 T butter · Sliced strawberries, for garnish Method: 1. Add all of the ingredients, except the butter, berries, and mascarpone cheese, to a bowl and whisk well. 2. In a separate bowl, mix the chopped strawberries and mascarpone together with a fork until the mixture starts to turn pink. Set aside. 3. Melt about 1⁄2 T of the butter in a 7 to 8-inch non-stick sauté pan over medium heat. 4. Drop ¼ cup of the crêpe mix in the hot pan and immediately tilt the pan back and forth to help spread the mixture thinly to the edges of the pan. 5. Cook for only about 1 minute until set, and carefully flip the crêpe, cooking for 1 additional minute. (I tilt the pan slightly and let the crêpe slide a bit over the edge of the pan before gently grabbing the crêpe by the edge with two fingertips and flipping instead of using a spatula that can break the fragile crêpe.) Repeat the last 2 steps until you’ve made 6 crêpes. 6. Fill each crêpe with 1 heaping T of the fresh strawberries and mascarpone mixture, and loosely roll up. Serve slightly warm garnished with sliced strawberries. (Note: If you fill the hot crepe with room temperature filling, it will be the perfect temperature for serving) HELPFUL HINTS: You can cut each crêpe in half to create 12 servings out of the 6 crêpes. Using a 5 to 6-inch pan will yield around 8 to 10 crêpes. Nutrition Value per serving: Fat: 12g |Protein:8g|Fiber:0.5g|Net Carbs: 2.5g
266
19.11 Lindt 85% Guilt Free Chocolate Mousse Ingredients: · 200 g dark choc (2 slabs Lindt 85%) · Pinch salt (Himalayan pink of course) · 50ml coconut oil (melted) · 500ml fresh cream · 1 egg yolk · Stevia liquid (added to sweeten dark choc +- 20 drops) or equivalent xylitol Method: 1. Melt choc in a bowl over boiling water 2. Mix egg and salt together. Melt coconut oil and slowly add to egg mixture, stirring constantly (I used an electric hand beater) 3. Once the choc has melted, add egg mixture to it and stir, this is where I add the stevia/xylitol 4. In a separate bowl, whip the cream lightly. Shouldn't be too runny, nor too firm, and then fold the choc mix into the cream till well mixed. 5. Refrigerate for at least an hour before serving Makes a large bowl, enough for 8 people. It's very rich, but delicious! NB. If in fridge longer than an hour before eating then make sure to take it out a bit before so that it's soft enough, else it gets a bit too cold and firm.
267
19.12 Banting Ice Cream Ingredients: · ½ vanilla pod cut (take the seeds out and keep them for later) · 500ml double thick cream · 10g stevia · 3 egg yolks Method: 1. Place cream and vanilla pod in a pot and bring to the boil. 2. As soon as it starts to boil add the stevia and stir until well mixed. 3. Whisk the egg yolks in a separate bowl. 4. Pour the mixture into another bowl through a sieve and take the vanilla pod out and then whisk the egg yolks into the cream mixture. 5. Add the vanilla pod seeds and stir. 6. Pour into a freezer safe dish and freeze for 2 - 3 hours or until set.
268
19.13 Nutty Malva Pudding Ingredients: · 45ml Xylitol · 10ml Vanilla Essence · 15ml Cream · 1 tub Mascarpone · 15ml Lemon juice · 100g Macadamia Nuts · 2 Eggs · 10ml baking Powder Method: 1. Preheat the oven to 180° C. 2. On the stove mix the xylitol, cream and vanilla essence, cook over a low heat and let the xylitol dissolve. 3. Empty Mascarpone into a bowl and add the lemon juice mix thoroughly. 4. Add a bit of the xylitol mix to the mascarpone mix till it is smooth. 5. Place nuts in the mascarpone mix. 6. Pour into a bowl whisk the two eggs and baking powder together and pour over the mixture. 7. Bake in the oven for 30min. 8. Once removed from the oven let it cool down a little bit and pour the rest of the sauce over the pudding. 9. Serve warm with some cream or custard. Tips: v Don’t be afraid when the cream looks like it is separate, there’s nothing wrong with the cream or mascarpone. v If the sauce on the stove cools down, reheat to create the runny sauce.
269
19.14 Custard
8 Portions
Ingredients:
· 300 ml cream
· 3 eggs
· 30 ml sweetner (to taste)
· 10 ml vanilla essence
Method:
1. Heat cream slowly in a saucepan to the point just before boiling.
2. Whisk eggs, sweetener and vanilla together and add to cream just before it starts to
boil.
3. Lower the heat. Custard must not boil. Keep on stirring until sauce thickens.

270
CAKES & COOKIES
271
20.1 Two Minute Coconut Chocolate Cake 
Ingredients: 
· 1 Egg 
· 1tsp Vanilla essence 
· 1tbsp Butter, melted 
· 1tbsp Cacao powder 
· 2tbs Dessicated coconut 
· 2tbs Xylitol 
· ½tsp Baking powder 

Method: 
1. Mix all ingredients in a large mug. 
2. Microwave on high for 2 munites. 
3. Turn out on a plate and enjoy!

272
20.2 Death by Chocolate 
This cake must be made the day before you are going to serve it. The texture changes overnight to fudgy gooey deliciousness 
Ingredients: · 200g Lindt Dark Chocolate (82%) – use 100g 70% for a slightly sweeter version · 200g Lurpak Unsalted Butter · 200g Xylitol · 6 Jumbo Eggs – separated into 2 mixing bowls · 30g Finely Ground Almonds – I like to roast then grind the nuts · 30ml Brandy (optional but delicious) · 2,5ml Salt · 2,5ml Cream of Tartar · 2,5ml Pure Vanilla Extract · Zest of 1 Orange Method: 1. Preheat the oven to 1800C 2. Butter the sides and the base of a deep 23cm diameter springform cake pan. Line with parchment paper and brush this with soft butter as well 3. Roughly chop the chocolate and cut the butter into small cubes 4. Melt chocolate and butter in the microwave on 20% power for1-2 minutes, stirring half way through to combine. Set aside to cool a bit 5. Add ½ the xylitol and the salt to the egg yolks and beat until warm, pale, thick and trebled in size. Don’t shortcut this stage, you need as much air in the batter as you can get 6. Gently stir in the orange zest, brandy and vanilla extract 7. Add the warm melted chocolate-butter mixture to the eggs and blend in evenly 8. Sprinkle the almond flour over the batter and fold in 9. Beat the egg whites till foamy, add the cream of tartar and beat until soft peaks form. Add the remaining xylitol slowly while beating and beat till stiff peaks vorm 10. Fold ¼ of the whites into the chocolate batter and incorporate then add the rest and fold in very lightly so as not to lose any of the air 11. Pour batter into the buttered cake pan and bake for 35 – 45 minutes until the centre of the cake barely trembles when the pan is shaken and the top is set, shiny and a bit crackly-looking 12. Run a hot spatula or knife around the cake edge to loosen from sides of pan, leave in pan on a cooling rack to cool completely then cover pan well with cling film and refrigerate overnight 13. Remove from fridge at least 2 hours before serving at room temperature 14. I use a kitchen blowtorch to quickly warm the sides of the springform cake pan before opening the spring to loosen the cake. 15. Dredge the entire top surface of the cake with a layer of sifted cocoa and xylitol powder 16. Slice the cake using a dry hot knife (dipping into boiling water then wiping dry with paper towel) 17. Serve in wedges with raspberries or strawberries for garnish & a dollop of crème fraiche to cut through the richness
273
20.3 Nutty Chocolate Cake Ingredients: For the cake: · 1.5 cup of almond flour · 1 cup of chopped walnuts · 30ml heat-resistant sugar substitute such as xylitol or erythritol · 30ml unsweetened cocoa powder · 30ml baking powder · Pinch ofsalt · 6 medium eggs · 5ml unsweetened vanilla extract For the icing: · 80g butter (should be soft – take it out of the fridge in advance) · 200g cream cheese (I used Philadelphia) · 40ml double cream · 30ml heat-resistant sugar substitute such as xylitol or erythritol · 30ml unsweetened cocoa powder · 5ml unsweetened vanilla extract · pinch of cinnamon Method: For the cake: 1. Preheat the oven to 190° C. 2. Mix well the dry ingredients – almond flour, chopped walnuts, cocoa powder, sweetener, baking powder and salt. 3. Lightly whisk eggs and add 5ml vanilla extract. 4. Add whisked eggs to the flour mixture and blend well. 5. Pour into a greased cake tin. 6. Cooking time will depend on the size of your tin (and let’s face it, every oven is different). When cooked, the surface should be firm and springy. Mine took about 20 minutes. 7. While your cake is baking, prepare the icing: For the icing: 1. Mix softened butter with cream cheese, double cream and 5ml vanilla extract. 2. Add the cocoa powder and sweetener and blend well. 3. Add a pinch of cinnamon. Once the cake is baked, take it out and let it cool. Cut into slices (depending on the size and shape of your tin) and assemble your cake, spreading icing between the layers and on top. I also decorated mine with some shavings of solid raw cocoa. Nutritional information: Per 1 serving, assuming 8 servings are made from amounts listed above: 438 calories, 4g net carbs, 14g protein, 40g fat
274
20.4 Carrot Cake with Cream Cheese Frosting Ingredients: · 750 ml grated carrots · 5 eggs · 200 g butter, melted · 45 ml xylitol · 375 ml almond flour · 10 ml baking powder · 5 ml cinnamon · 5 ml mixed spices ("allspice") · 125 ml chopped nuts · 10 ml vanilla essence · 125 ml coconut Method: 1. Preheat oven to 180°C. 2. Whisk eggs, butter, xylitol and vanilla together. 3. Add carrots, almond flour, nuts and coconut. 4. Lastly add spices and baking powder. 5. Pour mixture in a ring pan and bake for 30 minutes until a test pin comes out clean. 6. Let the cake cool slightly before removing onto a cooling rack to cool completely. Cream Cheese Frosting: 200 g cream cheese 30 ml xylitol 15 ml lemon zest Heat cream cheese in microwave until just warm. Whisk xylitol and lastly the lemon zest into the cream cheese. Spread over cake. Per slice: 790kJ * Total Fat 7g * Protein 4g *Total Carbs 5.4g * Net Carbs 3.9g
275
20.5 Coconut Tart Delivers 16 Slices Ingredients: · 1 ½ Cup Almond Flour · 15ml Baking Powder · 5ml Salt · 2 Cups Desiccated Coconut · 250g Butter · ½ - 1 Cup Xylitol (to taste) · 2 Eggs · 1 tub Mascarpone · ½ Tin Coconut milk · 10ml Nut butter · 10ml Vanilla Essence Method: 1. Preheat the oven to 180° C 2. Grease a 30cm x 20cm oven proof dish 3. Sift the almond flour, baking powder, salt and colon cleanse add the coconut. 4. Mix the butter and sugar substitute well together till smooth add the two eggs and mix well. 5. Add the mascarpone and coconut milk, nut butter and vanilla essence to the butter mixture. 6. Mix wet and dry ingredients together and pop into the oven. 7. Bake the tart for 1 Hour 8. It is very filling, so cut the tart into small pieces
276
20.6 Baked Cheesecake 1 Made it yesterday - even the non-banters thought it was delicious. Ingredients: Crust: · 80g coconut flour · 100g almond flour · 90g butter · Pinch of salt · 1t xylitol (optional). Method: 1. Preheat oven to 160 C. 2. Melt the butter and mix in with the dry ingredients. 3. Press into a greased baking pan or purex. 4. Bake for 10 - 15 minutes and remove to cool. (Mine took about 20 minutes to turn golden). TIP: (make the crust as thin as possible as it seems to 'expand' while cooking!) Filling: · 250g Greek yoghurt · 250g cream cheese · 250g creamed cottage cheese · 2 eggs · 150g xylitol · Half t vanilla extract · 1t lemon rind · About 50ml lemon juice (can put more or less to taste) Method: 1. Mix all together in food processor or mixer until smooth and creamy. 2. Pour on top of the cooled crust. 3. Bake at 160°C for 35-40 min (mine took about 50 minutes). 4. Switch off the oven and cool inside with oven door slightly open. 5. It might still look wobbly, but will set while cooling. 6. Pop into fridge to cool down completely. 7. Serve with whipped cream. Delicious!
277
20.7 Baked Cheesecake 2 Ingredients: Crust: · 2 heaped T of coconut flour · 1 cup of desiccated coconut · About 40 grams of butter (melted) (Use more if necessary to get the right consistency in the base) · 2 T of xylitol · Pinch of salt Filling: · 500 grams cream cheese (room temperature) · 250 grams mascarpone cheese (you can use all cream cheese if you prefer) · 250 ml cream · 3 large eggs and 2 extra egg yolks · 10 ml vanilla essence/extract · 125ml xylitol (half a cup which is about 24 t - this is about 24 carbs I think??) · 5 ml fresh lemon juice · Fresh strawberries for topping Method: 1. Pre-heat oven to 140°C (120°C with fan) 2. Combine the coconut flour and desiccated coconut in a pan over low heat and toast until light brown. Be careful not to over toast as it gets very bitter if burnt. 3. Melt butter and combine with coconut and 2 T xylitol until you have something that resembles damp beach sand. 4. Line the base of an spring-form pan with baking paper (cut a circle for just the base) Grease the sides with butter and lightly press the crust mixture into the bottom 5. Heat the cream cheese in the microwave slightly to soften and then beat all filling ingredients together until creamy and smooth. 6. Pour into pan on top of crust. Place a roasting tin filled with hot water into the bottom of the oven. 7. Bake the cheesecake in the middle of the oven for 55 to 65 minutes or until it is set but has a very slight wobble when gently moved. 8. Remove from the oven, run a knife carefully around the edges and put straight in the fridge to cool for a few hours or overnight– this will stop it cracking. 9. I garnish with fresh strawberries as the cooked down berries have a lot more carbs.
278
20.8 Banting Brownies Ingredients: · 1 cup butter, melted · 1 cup cacao · 1 cup Xylitol · 1 cup almond flour · 1 packet (100g) slivered almonds · 6 eggs · ½ cup cream · Tsp vanilla essence Method: 1. Preheat oven to 180° C. 2. Beat eggs well and mix with rest of ingredients.. 3. It should have the same texture as scone dough. 4. Press lightly into a buttered baking tray.. 5. Bake for 30 minute3. 6. Cut into squares.
279
20.9 Pancakes Yield: Approximately 4 servings Serving Size: 2 crepes, 2 T filling Ingredients: For the crepes: · 6 eggs · 140 grams cream cheese, softened · 1 t cinnamon · 1 T granulated sugar substitute (Xylitol, Splenda, etc.) · Butter for frying For the filling: · 8 T butter, softened · ⅓ cup granulated sugar substitute · 1 T (or more) cinnamon Method: 1. Blend all of the crepe ingredients (except the butter) together in a blender or magic bullet until smooth. 2. Let the batter rest for 5 minutes. 3. Heat butter in a non-stick pan on medium heat until sizzling. 4. Pour enough batter into the pan to form a 6 inch crepe. 5. Cook for about 2 minutes, then flip and cook for an additional minute. 6. Remove and stack on a warm plate. 7. You should end up with about 8 crepes. 8. Meanwhile, mix your sweetener and cinnamon in a small bowl or baggie until combined. Stir half of the mixture into your softened butter until smooth. 9. To serve, spread 1 T of the butter mixture onto the centre of your crepe. Roll up and sprinkle with about 1 t of additional sweetener/cinnamon mixture. Notes: Approx. nutrition info per serving: 434 calories, 42g fat, 2g net carbs, 12g protein
280
20.10 Carrot Cupcakes with Frosting Ingredients: Cake: · 1 ½ cup almond flour · ¼ t salt · ½ t baking soda · ½ T ground cinnamon · ½ t ground nutmeg · ½ t ground ginger · 3 eggs · 1 T vanilla · ⅓ cup erythritol (or sweetner of choice) · 2 T oil · 1 ½ cup shredded carrots · ½ cup chopped walnuts (obviously optional, I’m just a fan of walnuts in carrot cake) Frosting: · 115 grams room temperature cream cheese · ¼ cup powdered erythritol · ½ T vanilla · 6 T heavy cream Method: 1. Preheat oven to 180°C, prep your muffin tin 2. Combine dry ingredients— almond flour, spices, salt, baking soda 3. Combine wet ingredients in separate bowl— eggs, sweetener, oil. Vanilla. Stir in carrots and walnuts. 4. Mix dry & wet ingredients together and pour into prepared muffin tin. 5. Bake for 18 minutes 6. While you let the cupcakes cool, combine all ingredients for the frosting in a food processor and run until smooth. Slather on the cupcakes! Each cupcake, with frosting, is: 215kcal, 20g fat, 6g protein, 3g net carbs
281
20.11 Almond Cookies Ingredients: · 50g Almond Flour · Pinch of salt · 350g Unsalted butter · 250g Xylitol (or preferred sugar substitute) · Sprinkle Water · 60g 70% Lindt dark chocolate Method: 1. Pre-heat your oven to 180° C. Mix the flour, salt and butter together until smooth. 2. Stir in the sugar substitute and water and mix into a dough. Line your baking tray with baking paper or coat liberally with butter. 3. Roll the dough into walnut sized balls, or drop by rounded tablespoonfuls onto the prepared baking tray and then flatten, leaving about 5cm between cookies. 4. Break the 70% Lindt Chocolate into small pieces and sprinkle them onto the flatten cookie dough. Place the tray into the pre-heated oven and bake for 12 to 15 minutes. 5. Allow the cookies to cool on the baking trays for 15 minutes before removing and enjoying.
282
20.12 Chocolate Cookies Ingredients: · 1 egg · 1 tsp vanilla extract · 3/4 cup xylitol · 1 1/2 cup almond flour · 2 Tbsp cocoa powder · 125g butter (softened at room temperature) · 1/4 tsp baking soda (bicarbonate of soda) · 1/4 tsp cream of tartar · 2 Tbsp cinnamon Method: 1. In a small bowl, beat your egg. Blend with xylitol, butter and vanilla extract. 2. In a separate large mixing bowl, mix the almond flour, baking soda, cream of tartar, cocoa powder and cinnamon. 3. Combine egg mixture with the flour mixture using an electric mixture. Your mixture should be quite firm and dough-like in texture. 4. Cover with cling film and place in fridge for 1 - 3 hours. 5. When you're ready to bake the biscuits, heat the oven to 180°C. Prepare a baking tray with greased parchment paper. 5. Scoop out the mixture, one heaped tablespoon at a time, and roll into balls. 6. Place on prepared tray about 2 inches apart - biscuits will expand and flatten slightly when cooking. 7. Gently push each ball down slightly with your fingers, keeping biscuits about 5mm thick. 8. Bake in oven for about 20 minutes until slightly crisp to touch - turn oven off completely and leave biscuits to dry out a bit in oven for a further 35 minutes. 9. Remove from oven. Cookies will still be quite fragile when hot, so leave to cool on baking tray until cooler and easier to handle. 10. Transfer to cooling rack and let them cool completely before serving - even overnight if need be! 11. Make a cup of coffee, tea or hot chocolate, dunk, eat and enjoy!
283
20.13 Christmas Spice Cookies Makes 12 – 15 cookies Ingredients: · 1 1/2 cups ground almonds · 1/2 cup desiccated coconut · 1 tsp coconut flour · 1 egg · 1/4 cup butter, melted · 1/4 cup honey · 2 Tbsp xylitol · 1/4 tsp ground cinnamon · 1/4 tsp ground ginger · 1/4 tsp mixed spice · 1/4 tsp ground nutmeg · 1/4 tsp salt · 1/4 tsp bicarbonate of soda Method: 1. In a mixing bowl combine all the ingredients. 2. With a hand-held electric whisk beat all the ingredients until well combined. 3. Preheat the oven to 180° C. 4. Put the bowl in the freezer for 10 minutes (don’t forget it there!) to let the dough chill slightly. This will give you crisper cookies that retain their shape better. 5. Using a spoon scoop out equal measures of dough and roll into balls. 6. Place onto a greased baking sheet and make sure to leave plenty of space between each cookie. 7. Using a fork press down to flatten the cookie so that it cooks through evenly. 8. Bake for 8- 10 minutes, or until the biscuits are browned nicely and a skewer comes out clean. 9. Leave to cool slightly before moving to a cooling rack. While they’re still hot, sprinkle with a dash of cinnamon for decoration.
284
20.14 Cinnamon Cookies Ingredients: · 125 g butter · 125 ml xylitol · 3 large eggs · 10 ml vanilla essence · 60 ml coconut flour · 2,5 ml baking powder · Pinch of salt · 1 ml cream of tartar · 7,5 ml ground cinnamon Cinnamon sugar (optional): · 15 ml xylitol · 5 ml ground cinnamon Method: 1. Mix the coconut flour, baking powder, cream of tartar, cinnamon and salt in a bowl and put aside. 2. Whisk the butter and xylitol together until light and fluffy. Add vanilla and eggs and whisk some more. 3. Add the flour mix and knead to a smooth dough. 4. Chill the mixture for an hour. 5. Preheat the oven to 180° and grease a baking sheet. 6. Make about 20 dough balls (teaspoon size) and put on the baking sheet. 7. Flatten each ball a little bit with your finger/fork. 8. Mix the xylitol and cinnamon to make cinnamon sugar, and sprinkle over the cookies. 9. Bake for 10 minutes. 10. Once cooled, store in an airtight container. Per Cookie: * 252kJ * Total Fat 5g * Protein 1g * Total Carbs 2.0g * Net Carbs 1.3g
285
20.15 Coconut and Almond Cookies Ingredients: · 3 tbsp coconut flour · 1 tbsp ground almond · 2 and ½ tbsp coconut oil · 1 tbsp honey (or sweetener of choice) · ½ tsp vanilla essence · a pinch of salt · 2 tbsp 85% dark chocolate chips Method: 1. Heat the oven to 180°C 2. Mix all the ingredients except the chocolate chips in a food processor. 3. Stir in the chocolate chips until they are evenly distributed 4. Roll into little balls on a lined baking tray and squash with a fork 5. Bake in the oven until browned, about 10 minutes. Keep an eye on the cookies in the oven because they can burn quickly. 6. They will crisp as they cool.
286
20.16 Cranberry Almond Cookies Ingredients: · 2 1/4 cups almond flour or ground almonds · 1/4 cup coconut flour · 1/2 tsp salt · 1/2 tsp bicarbonate of soda · 1/4 cup xylitol · 1/2 cup melted unsalted butter · 1 tsp vanilla essence · 1/2 cup dried cranberries · 1/2 cup chopped/flaked almonds · Optional: Add a handful of chopped dark chocolate pieces. Method: 1. Preheat oven to 170° C. (150° C if using thermo fan oven) 2. Prepare two baking sheets with baking paper. 3. Mix dry ingredients together in a bowl. 4. Melt the butter, add the vanilla essence into the melted butter and pour over dry ingredients. 5. Mix well, then add in the almonds and cranberries (and chocolate, if using.) 6. Take a tablespoon of dough and roll between your hands into small, compact balls. 7. Put balls of dough onto the baking sheet and gently press flatter with the back of a spoon. 8. Bake for about 10 minutes, or until the biscuits are golden brown. (Be careful not to burn them). 9. Leave to cool completely. 10. For a firmer biscuit, store in the fridge.
287
20.17 Paleo Cookies
Ingredients:
· 1 egg
· 1/2 c xylitol
· 1 c roasted almond butter
· 1 t pure vanilla essence
· ¼ t salt
· ¼ c nut dust (or coconut flour / almond flour)
· 1 t. baking powder
· 1/2 slab dark chocolate, cut into chunks
· 1/2 c chopped nuts (I used almonds)
Instructions:
1. Preheat the oven to 170° C. Line a cookie sheet with parchment paper
2. In a large mixing bowl, combine the egg, xylitol, almond butter, vanilla, and salt, mixing
until just combined
3. Stir in the flour and baking powder until a dough begins to form
4. Fold in the chocolate chips and nuts
5. Roll the dough into heaping tablespoon sized balls. Place each piece of dough onto
the prepared baking sheet and flatten slightly using the palm of your hand
6. Cover the tray with plastic wrap and refrigerate for 1 hour
7. Bake the cookies for 8 minutes
8. Let them cool a bit, then transfer to a rack
288
BEVERAGES
289
21.1 Bulletproof Coffee Ingredients: · 1t instant 100% coffee (Jacobs / Nescafe) · 1tbs coconut oil · 1tbs butter · Sweetner to taste · A dash of cream · 1 to 2 raw eggs · 1cup boiling water Method: · Blitz everything together in blender or use stick blender · Enjoy!
290
21.2 Banting Hot Chocolate Ingredients: · 100ml Coconut Milk · 5ml Cacao (or more for more chocolate taste) · 5ml Vanilla extract · 1Tbsp Coconut oil · 2Tsp Xylitol (optional) · 2 Raw eggs · 200ml Hot water Method: 1. Blitz all together with a stick blender. 2. Enjoy!
291
21.3 Iced Coffee Serves 2 Ingredients: · 400ml crushed ice · 4tsp coffee · 4tsp Xylitol · 100ml milk · 50ml boiling water · Whipped cream Method: 1. Put crushed ice in liquidiser. 2. Melt coffee and xylitol in 50 boiling water. 3. Add melted coffee mixture to crushed ice. 4. Add milk. 5. Liquidise until it turns to slushy and a whirl pool is created in the middle. 6. Pour into glass and add whipped cream. 7. Use some cacao to create a Banting Mocha Chocca.
292
21.4 Tim Noakes Chocolate Fat Shake Recipe Ingredients: · 150ml full cream milk (organic is best otherwise it could be full of antibiotics & growth hormones or other nasties) · 50g butter (again, organic is best) · 50ml cream · 200ml coconut cream · 1tbsp cacao powder or some chunks of 80% chocolate · ¼ tsp salt · optional – add fresh or frozen berries, vanilla extract, almond nut butter · for extra sweetness you can also add xylitol or stevia or coconut sugar Directions: · For the cold version… Blend the mixture with a stick blender, drink & enjoy · For the hot version… You just need to warm all the mixture above in a saucepan, blend & drink This is a great option not only for endurance athletes, but also for anyone who is struggling to control their appetite or weight. Fat is an appetite suppressant and as consequence will keep you feeling full for longer whilst providing you with enough fuel to keep you energised.
293
21.5 Lemon Thyme Iced Tea Prep time 5 mins, Cook time 5 mins Total time 10 mins Serves: 6 Ingredients: · 5 sprigs fresh thyme (I used lemon thyme) · 1 cinnamon stick · juice and zest of 2 lemons · 3 black tea bags (I used Irish Breakfast tea) · 6 cups water · 1 teaspoon lemon stevia (or use lemon extract and plain stevia) · 1 lemon to garnish Instructions: 1. Bring 6 cups of water, thyme, cinnamon, lemon juice and zest to a boil in a large sauce pan over medium high heat. 2. Remove from heat after it starts boiling and add tea bags and lemon stevia. 3. Set aside for 15 minutes to steep. 4. Remove tea bags and allow to cool to room temperature, about an hour. 5. Strain mixture in a fine mesh strainer and add to a pitcher. 6. Refrigerate until ready to serve. 7. Garnish with lemon slices.
294
21.6 Banting Lemon Twist I
ngredients: 
· 750ml Sparkling water 
· 50ml Lemon juice
· 50ml Lime juice 
· Stevia / Xylitol to taste 
Add a sprig of mint for a minty twist

295
21.7 Flat Tummy Water 
Ingredients:
· 6 Cups filtered water 
· 1 Tbsp grated ginger 
· 1 Cucumber, sliced 
· 1 Lemon, sliced 
· ⅓ Cup mint leaves

Method: 
1. Let the mixture infuse overnight. 
2. Drink it all the next day.

296
21.8 Watermelon Flavoured Water
Ingredients:
· 2 slices of watermelon, cut into thirds or quarters
· Small handful of basil, scrunched
· Ice and cold filtered water
Instructions:
1. Fill your juice pitcher to the top with ice and fruit.
2. Slightly scrunch up the basil so it releases it's flavour. Cover with cold filtered water.
3. This water is best if you let the water infuse at least 1 hour. If you're inpatient (like

me), poke a few holes in your fruit with a fork for instant flavour.