Sunday, 4 January 2015


 Glutenvrye black forrest   
Sommer n vinnige nagereg gemaak. Kom ons noem dit '
Glutenvrye black forrest'.Ek het n glutenvrye sjokoladekoek gebak en toe sit dit vas in die pan. Hehehe dit gebeur ook. Ek het toe die koekkrummels gevries en nou gebruik vir nagereg. Die wit lagies tussenin is gewone jogurt wat ek gemeng het met geklopte room en bietjie versoeter. Skep nou lagies met berries in die glase. Ek het hier Blueberries gebruik. Aarbeie is ook lekker.

Chocolate Cake
Dry Ingredients Chocolate cake
1/2 Cup Coconut Flour
1/2 Cup Cocoa Powder
2 tsp Baking powder
1 Cup Xylitol
Wet Ingredients
4 Large Eggs
1 tsp coffee Granules
1/2 Cup full cream milk
1/2 Cup water
1/2 Cup Coconut Oil (melted)

•Preheat Oven to 180 c
•Grease one cake pan with Butter.
•Sift Together Coconut Flour, cocoa, baking powder and Xylitol.
•In another bowl whisk together eggs, coffee, milk and water.
•Whisk wet into dry until smooth then slowly add coconut oil.
•Pour into a baking pan and bake for 35min or until a skewer comes out clean.
Serve with Cream.

From Donna-lee Gamble..... Banting Betty  

Serves:                       1
Preparation Time:   5 minutes
Net Carbs:                 5g
1 tsp Coconut oil
25 ml Almond grounded
25ml Coconut flakes (unsweetened)
2 tsp Sweet-a-vita (Stevia)
½ tsp Baking powder
Pinch of salt
1 Egg
2 tsp Vanilla extract
1 tsp Lemon juice (Optional)

1.                 Use a normal coffee cup
2.                 Add the coconut oil to the cup and microwave for 10 sec
3.                 Twirl the oil around the sides
4.                 Add all the dry ingredients
5.                 Add all the other ingredients
6.                 Mix well.
7.                 Microwave for one minute
8.                 Serve with butter and cream

(You can also make it in the oven at 180 ˚C (400 F) for 20min. Devine!!)
By Retha de Beer
Nutrition Info (per serving)
Net Carb  5g;  Total Fat  17g; Protein  9g; Calories 228 

I have been CRAVING carbs. My friend told me about the one minute muffin in the microwave and it was AMAZING!
2 TBSP Almond Flour
1 tsp Coconut Flour
1 egg, beaten
1 tsp Baking Powder
1 tsp Psyllium Husk
Grated cheese (I used about 1/3 cup, maybe 1/2 cup. I was so hungry I wasn't strict!!)
1 TBSP Olive/Coconut Oil (depends how moist you want it)
*I added some dried herbs (basil and oreganum)
Mix all ingredients together.
Line a mug with butter/oil so mixture does not stick.
Put in microwave for 1 minute. Check if cooked enough. if not, put in for another 30 seconds at a time.

I cut in half and put butter on immediately to melt. And some cream cheese! I feel normal again! Divine! Source: Unknown

                                                           Yolandi McKenzie‎      

4 Groot eiers
1/8 teelepel creme of tartar
1/8 teelepel sout
100g vol room roomkaas

Skei eier wit van geel. Klop dan eierwit EN creme of tartar styf soos merigue. Met selfde klitser, klits eier geel, sout en roomkaas. Vou dan eierwit stelselmatig in bietjie vi bietjie. Behou di lug. Sit bakpapier in oond pan en spuit met spray en cook. Skep lepels vol op papier en bak teen 180 grade tot goud bruin. Haal uit en laat afkoel!

Ek dan my eie patties gemaak. Trim mayo op albei broodjies gesmeer vi botter, gherkins gepak, dan blaarslaai en pattie en 30g kaas op elke burger. Ek het 500g maalvleig gebruik vi 4 patties.
(Vir Banting gebruik mens Hellmans Mayo)

No Carb Egg Muffins.
Hier het ek cupcake papiertjies eers in muffin pan gesit.
Ek het ham in blokkies gesny en kaas gerasper en dit onder in gesit en 8 groot eiers geklits en bo oor gegooi. Dit was In oond vi so 20 min teen 180 grade! 

Cottage Pie with Cauliflower Crust
500g Mince
250g diced bacon (optional)
Butter or Olive Oil for frying
1 onion, diced
1 Green Pepper diced
1 Punnett Mushrooms cut 
3 Garlic cloves, finely chopped
2 Tomatoes diced
1t Groung Ginger
2T Cream
Salt & pepper to taste
1t thyme, basil or italian herbs

Start by frying the mince and bacon in the butter/oil and let it brown, season with salt and spices.
Once the meat has browned, remove it from the pan, add another dollop of butter/oil and sauté the onions, garlic, and green pepper, add the mushrooms and fry for a few minutes, then add the tomatoes. Add the meat to the pan and let it simmer for about 1/2 hour then add the cream and simmer for about 10 more minutes to thicken.

For the mash topping:
1 large head of cauliflower
1 or 2 eggs beaten
100g of butter
A dash of Nutmeg or Paprika
Salt to taste
1 Cup grated cheese

Steam the cauliflower florets until tender, while still hot mash cauliflower, add the egg and then the butter. Make sure the butter melts into the mash.
Season with a pinch of nutmeg and salt.
Layer the mince mixture in a large oven dish and top with cauli-mash and grated cheese.

Place it under a hot grill for 15 to 20 minutes until the cheese has melted and has turned a golden, bubbly brown. Serve with a salad.

My first Banting Bread.. Enough for a small small loaf ...
By Carmen Aniere Revitt

1/2 cup mixed seeds
1 Whole egg
1 egg white
2 tablespoons Almond Flour.
2 tablespoon Psyllium husk.
½ teaspoon baking powder.
Little salt
Little olive oil.

Mix all well.. Pour into an oiled baking dish.. My oven was at 200 degrees and baked for 1/2 an hour... Served with lashings of butter.... Divine... 

1/2 cup coconut flour
1 1/4 cup almond flour
1/4 cup flaxseeds (I milled them)
1/4 Teaspoon salt
1/2 Teaspoon bicarbonate of soda
5 eggs
4 Tablespoons melted coconut oil
1 Tablespoon apple cider vinegar
Mix dry ingredients together
Mix wet ingredients together
Mix wet and dry together and back at 180 for about 40 - 50 mins 

Marilize Murrack                                               
Heerlike spinasie gebak.
250ml gaar spinasie
60ml olie of botter
1 ui gerasper
1 huisie knoffel
2 ringe feta kaas
3 eiers geklits
50ml room
100ml permesaan of mozzarella kaas
Sout en peper

Voorverhit oond tot 180 grade
Verhit botter in pan
Sorteer uie, knoffel en fetakaas tot ligbruin.
Voeg gaar spinasie by.
Meng eiers en room met sout en peper.
Meng in bogenoemde mengsel. Gooi in gesmeerde bakskottel. Strooi permesaam bo oor. Bak 30 min.
Jy kan selfs bacon, hoender of maalvleis byvoeg.

Banting Calamari

10ml herb salt (I use A.Vogels Herbamare, but you can improvise & use salt & a mix of dried herbs you enjoy) 
50g almond flour
50g coconut flour
2 eggs whisked
coconut oil, enough to fry (alternatively no oil, if you are baking)
How to make?Whisk the eggs in a bowl.In a separate bowl mix the herb salt and flours together.

Calamari Prepping
Dip the calamari in the eggs & then dip into the flour mixture.Rest in fridge for one hour.You can either then fry them for a few minutes, since it doesn’t take long too cook OR you can bake on an oven tray in a preheated oven of 190 degree celsius for approximately 15minutes or until crispy light brown.
( I baked mine for 25min in the Hallogen oven.)
Source: looseit
Placed by Dalene Brits

BILTONG BALLETJIES                                   
227 g roomkaas
3 Hardgekookte eiergele
3-4 E Biltong (fyn) 

Klits kaas, voeg by eiergele en klits goed.
Maak klein balletjies, rol in fyn biltong.
Plaas in yskas.


TOTAL TIME 25mins                                                       

PREP 10 mins
COOK 15 mins
This is diet friendly, even Atkins friendly. Tasty, full of fiber, and very healthful.


3 cups cauliflower
2 stalks celery, chopped
3 hard-boiled eggs
4 green onions, chopped
3 slices bacon, microwaved crisp
1 garlic clove, minced
1⁄2 cup sour cream
1⁄4 cup mayonnaise
1⁄4 cup buttermilk

Break cauliflower into bite-size florets, and microwave 3 minutes til crisp-tender. Shock in cold water, changing frequently, until cool. Blot with paper towels til completely dried.
Chop boiled eggs. Crumble bacon. Add all vegetables, garlic, eggs, and bacon to large mixing bowl.
Stir together sour cream, mayonnaise, and buttermilk til smooth. Pour over vegetable mixture and toss well.
Chill at least 2 hours. Keeps 3-4 days in fridge.
Source: heartbeat
Placed by Dalene Brits



  • 1 whole egg
  • 2 egg yolks
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice
  • ½ cup of coconut oil
  • ½ cup olive oil
  • 1 tbsp greek yogurt
  • ¼ tsp of salt & pepper
  • Combine the eggs, mustard & lemon juice in a food processor
Melt the coconut oil just until it liquefies

  • Slowly pour the coconut & olive oil into the mixture in the food processor whilst increasing the processor’s speed
  • Once the mayo mixture has emulsified add the Greek yogurt, salt & pepper – actually you can add your own choice of seasoning & flavour combinations depending on your own taste preferences.
  • Pour the mayo into a jar and keep refrigerated

Your Banting mayo should be used within a week as it won’t keep for much longer than that.

This recipe will produce about 400ml of mayo but if you add more yogurt or coconut oil you will be able to make it go further.*Paleo Recipes

Best pizza ever!!

So much tastier and easier to make than cauliflower bases! Just bake the Banting Blvd Coconut Bread on a baking pan for 15 minutes then grill with toppings.**
Banting Blvd*


and here is another SA Favourite that brings back many memories from our childhood -
CONDENSED MILK but of course the BANTING way smile emoticon

1 can coconut milk (must be full fat)
1/3 cup xylitol
1/8 tsp pink himalayan salt

Place all your ingredients in a saucepan and WHISK very well
Bring to a simmer on medium heat
Stir continuously
It will reduce by about 1/2 and begin to thicken
Pour into a glass bowl and let it cool completely
Store in the fridge**2 broke girls banting**

Best Banting Bread Ever Recipe
This is seriously the BEST low-carb bread (or rusks) I have ever made!!!

1 Cup Almond Baking Flour (fine texture)
¼ Cup Sunflower Seeds
¼ Cup Pumpkin Seeds
¼ Cup Chopped Pecans
¼ Cup Cranberries (optional)
100ml Ground Flaxseeds (I got my coffee grinder from Clicks)
100ml Ground Sunflower Seeds (use coffee grinder)
30ml Cinnamon (optional)
30ml Psyllium Husk
10ml Baking Powder
¼ tsp Salt
5 Eggs
1 Cup Double-Cream Yoghurt

Mix all of the above ingredients together.
Pour into a greased loaf pan.
Sprinkle some more roughly chopped pecans, sunflower seeds, pumpkin seeds, and cranberries (optional) on top.
Let it sit for 5 minutes to give the Psyllium Husk a chance to do its magic.
Bake in a Pre-heated oven @ 180Deg Celsius for 60 mins
If you want to convert this to rusks, slice into thin slices once baked and lay onto the oven rack evenly spaced. Bake at 80-100deg Celsius for a further 4-5hrs (I have a new thermofan oven so mine took 4 hours to dry out). Remember to stick a wooden spoon (or similar) into the oven door to keep it slightly open to allow the moisture to escape. 

Maré Nieuwoudt 
Banting-groente-en-chorizo-gebak met drie kase
Genoeg vir 4 mense
Bereiding: 15 min.
Gaarmaak: 25 min.

1 chorizo-wors
40 g botter
1 ui, gekap
4 takkies tiemie
350 g blomkool, geblansjeer (sien wenk)
300 g broccoli, geblansjeer
sout en peper
500 g roomkaas
80 ml (⅓ k) mozzarellakaas
‘n hand vol grasuie, gekap
125 ml (½ k) cheddarkaas

Voorverhit die oond tot 180 °C.

1.Verwyder die vel om die chorizo. Verplaas na ’n groot pan en braai oor matige hitte terwyl jy die vleis roer en kap om dit op te breek terwyl dit gaar word. Sit eenkant.
2.Voeg die botter in dieselfde pan en soteer die ui tot deurskynend. Voeg die tiemie, blomkool en broccoli by en soteer 3 minute. Geur met sout en peper.

3.Verwyder die pan van die hitte en roer die roomkaas, mozzarella, grasuie en gaar chorizo in.

4.Skep in ’n bakskottel en strooi die cheddarkaas bo-oor. Bak 12 minute of tot goudkleurig bo-op.

Wenk: Om die groente te blansjeer onderdompel dit 90 sekondes in vinnig kokende water. Verwyder dit dan met ’n gaatjieslepel en doop dit dadelik in yskoue water om te keer dat dit gaarder word.

Banting-braaihoender en pampoen met lensies

Genoeg vir 4 mense
Bereiding: 20 min
Gaarmaak: 35 min

6 hoenderstukke
½ pampoen, in wîe gesny
1 kop knoffel, horisontaal gehalveer
3 takkies roosmaryn
60 ml (¼ k) olyfolie
sout en peper
2 uie, in skywe gesny
6 takkies tiemie
2 blikke (400 g elk) lensies, afgespoel en gedreineer
60 ml (¼ k) appelwynasyn
30 ml (2 e) strooisuiker
200 g fetakaas, gekrummel

Voorverhit die oond tot 200 °C.

1.Plaas die hoender, pampoen, knoffel, roosmaryn, 45 ml (3 e) olyfolie, sout en peper in ’n roosterpan en meng deurmekaar.
2.Rooster 35 minute of tot die hoender gaar is en die pampoen goudkleurig en gaar. Sit eenkant en hou warm.

3.Verhit ’n groot braaipan oor matig-hoë hitte. Voeg die oorblywende olie, uie en tiemie by, verlaag die hitte en kook 3 minute of tot die uie sag is. Voeg die lensies, asyn en strooisuiker by en kook 2 minute of tot deurwarm.

4.Meng die hoender in ’n bak met die lensiemengsel, fetakaas, pampoen en knoffel.

Genoeg vir 6 mense
Bereiding: 25 min
Gaarmaak: 25 min

800 g lams- of beesmaalvleis
2 eiers
’n hand vol vars koljander, gekap
15 ml (1 e) gemengde droë kruie
10 ml (2 t) fyn komyn
5 ml (1 t) strooisuiker
80 ml (⅓ k) balsemieke glasuur glaze
sout en peper
30 ml (2 e) olyfolie
4 knoffelhuisies, in dun skywe gesny
3 rooi brandrissies, gehalveer
15 ml (1 e) tamatiepasta
1 blik (400 g) tamatiepuree
500 ml (2 k) gerasperde mozzarellakaas
geroosterde groente vir voorsit

Voorverhit die oond tot 200 °C.
1.Meng die maalvleis, eiers, koljander, droë kruie, komyn, suiker, balsemieke glasuur glaze, sout en peper in ’n bak. Maak seker die bestanddele is goed gemeng. Rol 2 eetlepels op ’n slag met nat hande in frikadelle.

2.Verhit die helfte van die olie ’n groot braaipan oor hoë hitte. Braai die frikadelle in sarsies terwyl jy dit gereeld omdraai 5 minute of tot verbruin. Verplaas na ’n oondvaste bak en sit eenkant.

3.Verhit die oorblywende olie in ’n kastrol oor matige hitte. Voeg die knoffel by en braai 1 minuut. Voeg die brandrissies, tamatiepasta, tamatiespuree, sout en peper by en roer tot gemeng. Bring tot kookpunt en laat prut 5 minute.

4.Giet die sous oor die frikadelle in die bak en bedek met die kaas. Bak 10 minute of tot goudkleurig bo-op. Sit voor saam met die geroosterde groente.

Banting korslose vark-en-groente-quiche

Genoeg vir 6 mense
Bereiding: 10 min.
Gaarmaak: 35 min.

1 broccoli, in blommetjies gesny
1 blomkool, in blommetjies gesny
1 rooi en 1 groen soetrissie, in skywe gesny
75 g ham, in skywe gesny
100 g pikante wors, in skywe gesny
250 ml (1 k) cheddarkaas, gerasper
4 eiers
250 ml (1 k) melk
5 ml (1 t) Dijon-mosterd
sout en vars gemaalde peper

Voorverhit die oond tot 180 °C en smeer ’n 22 cm-pastabak.

1.Rangskik die broccoli, blomkool, soetrissies, ham, wors en kaas op die bodem van die bak.

2.Klits die eiers, melk en mosterd saam in ’n maatbeker en geur met sout en peper.
3.Giet die eiervla oor die groentemengsel en bak 35 minute tot ferm en goudbruin. Sny die quiche in wîe(wiggies) en sit voor.

Banting-hoender toegedraai in spekvleis met avokado-en-groenboonslaai
Genoeg vir 4 mense
Bereiding: 15 min.
Gaarmaak: 20 min.

4 beenlose hoenderborsies
sout en peper
2 x 250 g-pakke streepspekvleis
225 g kersietamaties
15 ml (1 e) olyfolie
1 rooi-ui, in skywe gesny
1 takkie roosmaryn, fyn gekap
300 g groenbone, kante afgesny
15 ml (1 e) balsemieke asyn
2 avokado’s

Voorverhit die oond tot 220 °C.

1.Geur die hoenderborsies met die sout en peper en vou 2-3 repe spekvleis om elkeen. Pak op ’n roosterpan wat liggies geolie is en rangskik die tamaties om die hoender. Rooster 15 min. tot die hoender deurgaar is maar nie droog nie.

2.Verhit intussen die olie in ’n groot pan, voeg die ui en roosmaryn by en braai 5 min. liggies tot versag.

3.Roer die groenbone in en kook nog 5 min. Giet die balsemieke asyn in en kook 5 min. terwyl jy af en toe roer. Geur met die sout en peper.

4.Verdeel die mengsel tussen 4 borde. Sny die avokado’s in skywe en sit dit saam met die hoender en geroosterde kersietamaties voor.

125g cream cheese
3 Tblsp butter
100ml full cream milk
50ml whipping cream
1 Tbsp water
salt & pepper to taste
200ml Cheddar cheese

Combine cream cheese, butter, milk, whipping cream, water, salt and pepper and heat gently. Whisk occasionally. Stir in Cheddar cheese until it melts and sauce is smooth. Add extra water if necessary 1 tablespoon at a time.

Fotos Dalene Brits


1 kop blomkool

1 eier
1 eetlp psysillium husk
1 koppie gerasperde kaas
knippie sout

Kap die blomkool fyn en mikrofolf dit vir 4 min op hoog, net so sonder water.
Druk nou al die water uit die blomkool uit en voeg die res van die bestanddele by.
Vorm 'n pizza op 'n silicon matjie  of op geoliede bakpapier.
Bak vir 12 tot 15min in die oond totdat die rante begin verbruin.

Haal die pizza uit en sit op 'n draadrakkie om af te koel.
Pak dan jou pizza vulsel daarop.
Ek smeer tamatie en uie gebraai daarop en sprinkel 'n bietjie oreganum daaroor. 
Pak dan die vleis en en nog kaas bo-op en bak in die oond totdat die kaas gesmelt is.

CAULIFLOWER WRAP VIR LOW CARB OR BANTING Dieselfde resep van die pizza basis kan ook vir 'n wrap gebruik word.

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