Advance Information

The Banting BakerCatherine Speedie

The Low Carb High Fat diet, known more colloquially as the Banting diet, is not just about upturning the food pyramid and thus the conventional wisdom around food and nutrition that has ruled for the last 40 odd years. It’s about waking us up to what our bodies are naturally ‘wired’ for in terms of optimal sustenance and body weight. It’s about realising that along the trajectory of commercial and industrial ‘progress’, we’ve lost sight of our humanness, our basic biology if you will.

That said, giving up carrot cake is not so easy. Sweet treats and baked goods are deeply associated with comfort, time out and good times, rewarding us after a day’s hard work. However, the good news is that one doesn’t have to deny oneself these little pleasures. This book will hopefully show you that the low carb highway is not about deprivation but about substitution. Once you’ve got your head around it, stocked up your pantry with the right ingredients and armed yourself with a spirit of adventure, you’ll discover that you can create the most sublimely satisfying goodies. Stuff your taste buds will quickly choose over the stuff they once considered pleasurable. The stuff of goodness. The stuff of pure bliss.

The Banting Baker has recipes for breakfast, snacks, breads, wraps, pizza as well as sweet treats. Indulge in Blueberry and Almond Muffins, Baked Berry Pancakes with Mascarpone, Banting Coconut Macaroons, Cheesecake Swirl Brownies and ‘Top-deck’ Bliss Bars.

Price and cover subject to change.

BakerThe Banting

Catherine Speedie

L O W C A R B H I G H F A T T R E A T S

The Bantin

g Baker

Catherine S

peedie

L O W C A R B

H I G H

F A TTREATS

9 7 8 1 4 3 1 4 2 2 6 6 1

ISBN 978-1-4314-2266-1 www.jacana.co.za

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ISBN 978-1-928247-02-9 www.jacana.co.za

NEW TITLE

978-1-4314-2266-1 • Cooking • Hardcover • 230x190mm • 224pp • R280.00 • November 2015 • World Rights

ABOUT THE AUTHOR

Author Catherine Speedie is the owner of Gingko, an organic and ‘clean food’-oriented restaurant, bakery and catering business, and the creator of Primal Chow, a brand dedicated to the world of Paleo and Banting goodies. A passionate traveller, she brings flavours from all over the world into her cooking, believing strongly that food must be delicious and nutritious if it is to be fulfilling on all levels.

20 Basic Building Blocks

Nutella Goes a-Banting

InstructionsPlace the nuts in the food processor and pulse until a meal forms.

Clean out the corners with a spatula and add the cocoa/cacao and the sweetener and pulse again.

With the motor running, slowly add in the oil to the point that you achieve the consistency you like (some of us like it ‘runnier’ than others).

You can trade out some of the hazels for almonds to lower the cost, but hazelnuts are really the way to go here.

Ingredients180 g roasted hazelnuts 20 g raw cacao or cocoa powder20 g erythritol/xylitol granules, ground

into a finer form in the blender40 ml oil (MCT, coconut or high oleic)Pinch of salt

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21

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English muffinsMakes 6 muffins

Ingredients½ cup almond meal½ cup coconut flour 4 tablespoons flax meal 2 teaspoons psyllium husk powder 1 teaspoon baking soda1 teaspoon baking powder½ teaspoon salt4 free-range or pastured eggs, beaten2 tablespoons oil (coconut or MCT)120 ml filtered waterA grinding of black pepper, pinch

of paprika and pinch of mustard powder

InstructionsPreheat oven to 350°F/180°C (if baking the muffins).

Whisk together the dry ingredients in a small bowl.

Add the remaining wet ingredients and stir through well until fully incorporated.

Transfer the mixture into greased microwave-safe ramekins or into flat English muffin pans if you’re going to bake them in the oven.

Microwave for 2 minutes or bake for approximately 12 minutes. Allow to cool slightly, then remove from the ramekin/pan and slice the muffins in half. I have to confess that I think they come out better in the microwave!

You can then toast them in a toaster if you like or under a grill for a few minutes to crisp up the surface.

These freeze well so you can bake a batch and then defrost overnight. Alternatively, the mixture will keep in the fridge for at least 4 days, allowing you to bake them daily if you prefer.

They’re great served with poached eggs, some wilted Swiss chard, smoked salmon, salmon trout or crispy bacon if you prefer.

44 Breakfast Options

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Nachos/tortilla chips

Ingredients⅓ cup + 1 tablespoon flax meal 1½ tablespoons coconut flour½ cup almond meal 1 tablespoon psyllium husk powder ½ teaspoon saltGrinding of black pepperPinch of chilli powderHandful of fresh coriander,

chopped1 tablespoon chia meal½ cup water, lukewarm (+ 1–2

tablespoons if the dough still feels too dry)

2 tablespoons melted ghee, butter or coconut oil for brushing

Guacamole/tzatziki/sour cream dip/tomato, red onion and coriander salsa, etc. to serve

InstructionsPreheat the oven to 400°F/200°C. Grease a baking tray.

Place the flax meal, coconut flour, almond meal and psyllium husk powder into a bowl.

Add the seasoning, coriander and then the chia meal.

Pour in the water and then combine well using your hands. If needed, add a few more tablespoons of water. However, if you use too much, the dough will get too sticky and difficult to roll. Let the dough rest in the fridge or on the kitchen counter for up to an hour.

Roll out the dough to a thickness of about 4 mm. Use a small 10-cm diameter lid or bowl to cut out a round shape. Repeat for the remaining of the dough.

Use a pizza cutter or a sharp knife to cut the rounds into 6 equal triangles. Place the triangles (tortilla chips) on the greased baking tray.

Melt the ghee (or butter or coconut oil) and brush onto each of the tortilla chips. Place in the oven and bake until lightly browned and crispy. This could take 10–15 minutes. If the tortilla chips don’t bake evenly, remove piecemeal from the oven to prevent those that are ready from getting burnt.

Allow to cool before serving with a variety of dips, and a shot of tequila (the latter being optional).

66 Snacks and Nibbles

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‘Incredible Hulk’ Green Bread Makes 1 loaf

Ingredients1 cup sunflower seed butter5 tablespoons coconut milk (you

can substitute with full-cream cow’s milk if you prefer)

1 tablespoon apple cider vinegar1 tablespoon xylitol syrup4 free-range or pastured eggs3 tablespoons coconut flour½ teaspoon salt1 teaspoon baking soda

InstructionsPreheat oven to 320°F/160°C. Grease a loaf tin with coconut oil and line with baking paper (optional).

In a bowl combine the sunflower butter, milk, vinegar, xylitol and 1 egg and mix together well.

Crack the 3 remaining eggs into a separate bowl, and beat with an electric beater until thick and fluffy. Pour this over the sunflower butter mixture along with sifted coconut flour, salt and baking soda. Fold gently until it is well mixed (don’t over-mix so you don’t lose the aerated volume).

Pour into the loaf tin and bake for 45 minutes – until the crust is a deep brown and feels springy when lightly pressed.

Remove from the oven, allow to cool in the tin, then turn out onto a wire rack.

The green colour of the inside will deepen the more the bread cools. This is a fun bread for kids’ sandwiches, and while it looks a little odd, it tastes fabulous.

100 Breads, Wraps and Pizzas

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