anting Recipes · PDF fileanting Recipes ompilation TABLE OF CONTENTS Drinks..... 2...

Banting Recipes Compilation

TABLE OF CONTENTS Drinks ......................................................................... 2

Bullet-Proof Coffee ........................................................... 2

Healthy Lemonade ............................................................ 3

Cold Drink Ideas ................................................................ 3

Breads .................................................................................... 5

Eureka 'Banting Bread' ...................................................... 5

Macadamia Nut Bread ...................................................... 5

Low Carb Flatbread ........................................................... 6

Banting Seed Loaf ............................................................. 7

Quick Bread For Sandwiches ............................................ 7

2 Minute Microwave Carb Free Bread ............................. 8

Mosbolletjies ..................................................................... 8

Cheesy Garlic Bread .......................................................... 9

Savoury ..................................................................................... 10

Basics .................................................................................... 10

Tomato Sauce .................................................................. 10

Bone Broth ...................................................................... 10

Lowcarb Chutney ............................................................ 12

Homemade Mayo ........................................................... 13

Basil Pesto With Lemon .................................................. 14

Cauli-Rice ......................................................................... 15

Breakfast .............................................................................. 16

Bacon & Mince Meatballs............................................... 16

Breakfast Dish ................................................................. 16

Breakfast for a Week ...................................................... 17

Grain Free Pancakes/Crepes .......................................... 18

Cheesy Bacon Bombs ...................................................... 19

Cheese Fritters ................................................................ 20

Lunch or Breakfast Mushrooms ..................................... 20

Bacon & Egg Cups ........................................................... 21

Spinach & Feta Muffins................................................... 21

Bacon, Cheese & Mushroom Muffins ............................ 22

Chocolate Cinnamon Granola ........................................ 23

Cheese Drop Scones ....................................................... 24

Blueberry Granola ........................................................... 25

Snacks ................................................................................... 26

Easy Pizza Bites ................................................................ 26

Cheese Sticks / Biscuits ................................................... 27

Biltong .............................................................................. 27

Savoury Almond/Coconut, Seed Crackers ..................... 28

Cheese or Sweet Biscuits ................................................ 29

Cheddar Chips ................................................................. 29

Side Dishes ........................................................................... 30

Broccoli Salad .................................................................. 30

Baby Spinach Salad ......................................................... 31

Low Carb Loaded Cauliflower ......................................... 32

Creamed Spinach & Soup ............................................... 32

Banting Braai Pap ............................................................ 33

Light Meals ........................................................................... 34

Ultimate Cheese Crust Pizza ........................................... 34

Sweet Potato Nachos ...................................................... 35

Scotch Eggs ...................................................................... 35

Individual Quiches ........................................................... 36

Tuna Bake ........................................................................ 36

Biltong Quiche ................................................................. 37

Feta Quiche ..................................................................... 38

Three Cheese & Tomato Quiche .................................... 39

Cream of Tomato Soup ................................................... 40

Main Meals .......................................................................... 41

Chicken Soup on a Budget .............................................. 41

Baked Chicken Curry ....................................................... 41

Thai Curry ........................................................................ 42

Chicken Cordon Bleu Soup ............................................. 43

Chicken Pie ...................................................................... 44

Chicken Biryani ................................................................ 45

Butter Chicken................................................................. 46

Chicken A La King ............................................................ 47

Creamy Chicken Livers .................................................... 48

Chicken Breast Stuffed with Spinach, Parmesan & Ricotta,

Wrapped In Bacon .......................................................... 49

Cheesy Broccoli, Chicken & "Rice" Casserole ................ 50

Curry Fish ......................................................................... 51

Steak Strips in a Creamy Mustard Mushroom Sauce .... 52

Bacon Weave Quesadilla ................................................ 53

Lamb Shanks ................................................................... 54

Sweet ................................................................................... 55

Lchf Bounty Bars ............................................................. 55

Almond, Pine Nut And Coconut Truffles ........................ 56

Chocolate Fat Bombs ...................................................... 57

Lindt 85% Guilt Free Choc Mousse ................................ 57

Vanilla Yoghurt ................................................................ 58

Banting Ice Cream ........................................................... 58

Ice Cream No Carb, No Sugar ......................................... 58

Nutella ............................................................................. 61

Strawberries & Mascarpone Cream Crêpes .................. 62

Chocolate Éclair: ............................................................. 63

Scones With Jam ............................................................. 64

Blueberry Cup Muffin ..................................................... 65

Nutty Choc-Chip Cappuccino Muffin ............................. 66

Lemon Poppy Seed Poppers (Mini Muffins) .................. 67

Carrot Cupcakes With Frosting ...................................... 68

Banana Bread .................................................................. 69

Biscuit Cake ..................................................................... 70

Basic Rusks Recipe .......................................................... 71

Seed And Nut Rusks With Cranberries .......................... 72

Baked Cheesecake .......................................................... 73

Baked Cheesecake .......................................................... 74

Crêpe Cake ...................................................................... 75

Intense Chocolate Torte ................................................. 76

B a c k t o t o p T = Tablespoon t = teaspoon 2 | P a g e

DRINKS

BULLET-PROOF COFFEE From nourishingnibblescape.blogspot.com

Ingredients: Sugar replacement of your choice, to taste (I use about 12 drops of liquid stevia) 1 Egg (add another yolk if you dare, it will fill you for longer) 1 - 3 T Butter and/or Coconut oil (I recommend the coconut oil without fragrance) 1 - 2 T Good quality instant coffee granules (regular or decaf) 1 Cup, approx., of boiling water [If you just add boiling water, without adding the coffee granules, and maybe add a drop of vanilla or cinnamon, you would be left with a dreamy, warm and filling eggnog type drink, only not as thick. Perfect at bed time].

Optional Flavours: Café Mocha: Add 1 t good quality unsweetened cocoa powder, or pop in a block of Lindt 90% chocolate Spiced Latte: Add ¼ t ground cinnamon Vanilla Coffee: Add a dash of good vanilla extract, or seeds from a pod - very decadent Dreamy Chai: Replace boiling water with freshly made Chai Tea

Method: 1. Place all ingredients, except the hot liquid of choice, into

your mug or jug that your stick /immersion blender can

fit into.

2. Start whizzing your blender whilst adding your hot liquid

of choice until all ingredients have emulsified and you

have some nice froth.

3. Remove stick/immersion blender and top up with hot

water.

4. Or, throw everything into your blender and blitz. It's easy

peasy peeps!

http://nourishingnibblescape.blogspot.com/2014/02/yes-i-put-butter-and-egg-in-my-coffee.html

http://4.bp.blogspot.com/-sCxEVIhdQyM/UvIt1doooTI/AAAAAAAAAJ4/ydj-f1Ggbw0/s1600/20140204_085509.jpg

http://4.bp.blogspot.com/-7bWN7u5uAqo/UvIt1Ht19TI/AAAAAAAAAJ0/l3vHeMb2Rg4/s1600/20140204_085704.jpg

http://3.bp.blogspot.com/-JiG8l4dDuDw/UvItzCuMlFI/AAAAAAAAAJs/tbDE0i78OXk/s1600/20140204_085813.jpg

http://2.bp.blogspot.com/-_5ohxgjLGss/UvIuzOFvL7I/AAAAAAAAAKY/7K02rrzggig/s1600/20140204_085900.jpg

http://1.bp.blogspot.com/-0AHfk3oERfU/UvIuz0teFpI/AAAAAAAAAKc/y3Jxk9fXiCU/s1600/20140204_085913.jpg


HEALTHY LEMONADE

By Leanne Vogel from http://www.healthfulpursuit.com/

Prep time: 15 mins Cook time: 3 hours Total time: 3 hours 15 mins Serves: 6 Refreshingly light and sugar-reduced lemonade recipe that has all the

flavour, with less empty calories than conventional lemonade.

Ingredients: ½ cup coconut nectar or coconut sugar or xylitol or honey 1 cup water 1 cup freshly squeezed lemon juice (from approximately 6 lemons) 4 cups cold water

Method: 1. Add sugar and 1 cup water to a small saucepan. Bring to a boil,

stirring frequently.

2. Once boiled, remove from heat and add to a glass pitcher.

3. Add lemon juice and remaining water.

4. Place in the fridge for 2-3 hours to chill.

5. Serve with ice cubes.

COLD DRINK IDEAS Tim Pagen: Ice tea. Lemon juice with cold water.

Michelle Teixeira: wine

Anna-Marie Noble: Make one litre soda with soda-stream and juice of half a lemon

Mc Donald Vd Merwe Concur... few drops of lemon juice. Then... http://www.solal.co.za/water-mix-orange other

flavours available

Mary Elliott Blyth: Soda, a few drops of stevia and a dash of bitters!

Wynand Calitz: Soda water, be creative...

Lee Hochschild Greenblatt: Put strawberries in your water, or mint leaves, makes it delicious and refreshing

Manda Brummer: Lemon, mint leaves, orange slices and grapefruit slices. Very refreshing

Charmaine Hodgkinson: Ice coffee make coffee black put it in ice trays freeze it when ready pop a few out and add milk

shake it up ice coffee

Bonja Mostert: Fruity lemonade. Very nice and refreshing...

Mara Smith: Tony Ferguson has 0 carb Cordial for a now & then. You mix 1 sachet with 750 ml water. Bought it at

Dischem

Michelle Poisson: Green tea with a slice of lemon!!!

http://www.healthfulpursuit.com/2013/06/healthy-lemonade/


Sally Byrne Beattie: 1.5lt of water...juice of 1 lemon, 10 raspberries or strawberries mashed and strained... add the juice

only...delish ..

Lynda Pitcher: Have you tried the cucumber water with lemon mint and ginger add a bit of xylitol

Barbara Prior Greyling: Iced rooibos with sweetener

Barbara Prior Greyling: Woolies sells sugar free gingerbeer just for that fizz that I miss

Lee-Ann Lavender: I had the same problem.....I have started with lemon juice in soda water....I love it!! Enjoy the

fizz...and not bad at all!

Odette Quenstedt: if you like the taste of coffee but can't handle it hot when its so warm in Durbs, make it like you

would normally, but swap the milk and water around. I.e. put a t or two of hot water in to melt the coffee, stir it and fill

with ICE cold milk with some cream. It’s heavenly!!

Annake Neethling: Sparkling water with a slice of lemon is lovely!

Lerrin Jayne Coetzee: try blitzing some strawberries, cucumber, mint leaves, lemon and xylitol to taste. Top with

sparkling mineral water in a big jug and garnish with mint leaves, lemon and cucumber slices Pink lemonade. I just chuck

in to taste and make a large jug when we have braais, also in Durbs and my husband had a soda addiction, he loves the

fizz

Ronelle Lombard: Check out Manhattan lite ice tea. 0 carbs

Kerrin-Lee Nell: Sparkling water

Bianca Lawrence: Liquidise some berries, add soda water, crushed ice, mint, slice of lemon and a drop of bitters.

Mike Van Staden: I still use slimsy cordial and not affecting adversely

Terry-Ann Jacobs: Iced tea home made

Annick Steensma Dickerson: I have different flavours of ice tea and mix with soda water, always different flavours, it's

yum.

Colleen Simmonds: Sparkling water with ice and a slice of lemon and for a treat, a splash of bitters! We love it instead

of wine, to toast our sunsets!

Irma van Schalkwyk: Water with lemon, mint and cucumber - will also detox you.

Louise Kriel Swart: to this, you can add chunks of strawberries, peaches, or any flavour you'd like to add. Also for

variation, try basil leaves in stead of mint

Manda Brummer: Imagine watermelon

Louise Kriel Swart: and your regular rough skin melon ... with the mint ... mmm


BREADS http://alldayidreamaboutfood.com/2013/02/low-carb-basics-baking-with-almond-flour.html

EUREKA 'BANTING BREAD' By Stuart Dawes

A bread without milled flaxseed!!!!

Eureka I have found it!!!!!! A bread without milled flaxseed!!!! I made it the weekend and is better than anything in

the world.

Ingredients: 200g Almond flour 150g mixed seeds 22ml Psyllium husk 15ml baking powder Pinch salt 1T xylitol 100g Greek yoghurt/80 ml 250g cottage cheese 6 eggs 50g melted butter

Method: Mix everything together Place into bread tin will greased Bake at 180C for 1 hour

One could also leave out the seeds and add nuts or add sundried tomato and herbs or add just medium desiccated

coconut and 1 t vanilla essence. The options are endless.

Enjoy!!!!

MACADAMIA NUT BREAD By Magda Olwage Tagliaferri

Ingredients: 1 Cup Macadamia Butter 1 T Bicarbonate Of Soda 1 T White Vinegar 3 Eggs

Method: 1. Mix butter and eggs.

2. Add bicarbonate of soda and vinegar

3. Bake for 35 minutes at 180°C in normal bread loaf pan.

Rusks: Dry your rusks in a cool oven at 65°C for 2-3 hours and pack them in an airtight container when cool

http://alldayidreamaboutfood.com/2013/02/low-carb-basics-baking-with-almond-flour.html


LOW CARB FLATBREAD From http://alldayidreamaboutfood.com Yield: 10 servings A delicious low carb, gluten-free flat bread, perfect for making sandwiches and panini.

Ingredients: 3 ¼ cups almond flour 6 Tp coconut flour 1/3 cup unflavoured whey protein powder 2 t baking powder ½ t garlic powder ½ t salt 4 large eggs ¼ cup oil (grapeseed or olive) ¼ cup water

Method: 1. Preheat oven to 160°C.

2. In a large bowl, whisk together almond flour, coconut

flour, whey protein, baking powder, garlic and salt.

Whisk in eggs, oil and water until well combined.

Dough should be quite sticky.

3. Turn out onto a large piece of parchment paper and pat into a rough rectangle. Top with another piece of

parchment.

4. Roll into a large, rough rectngle about ½ inch to ¾ inch thick. Place on a large baking sheet and remove top layer of

parchment.

5. Bake 20 minutes or until firm to the touch.

6. Remove from oven and let cool completely before cutting.

7. Using a bread knife, cut into 10 sections. Cut each section carefully through the bready center into two halves. Fill

with your favourite sandwich fillings.

Notes Serves 10. Each serving has 13 g of carbs and 6.9 g of fiber. Total NET CARBS = 6.1 g.

http://alldayidreamaboutfood.com/2013/01/brie-ham-and-green-apple-panini-low-carb-and-gluten-free.html


BANTING SEED LOAF By [Author Unknown]

This seed loaf recipe is delicious and super simple to make. It is easy to

slice and it also freezes really well. I freeze mine as individual 2 slice packs

for morning toast or lunch time sarmies.

Ingredients: 100ml flax seeds 100ml sunflower seeds 200ml almond flour 30ml Psyllium husk 250gr buttermilk / Greek yoghurt / sour cream 6 eggs 10ml baking powder 5ml salt Pinch of stevia / xylitol Note: for a little something extra you can add cinnamon, cardamom, caraway, pumpkin seeds, chopped nuts or cranberries – anything you fancy.

Method: 1. Put all the seeds together in a blender or coffee grinder and mill till finely ground

2. Mix the dry ingredients together

3. Mix the wet ingredients together and then combine with dry ingredients. A bowl and wooden spoon works just fine

4. Pour mixture into a greased and lined loaf tin.

5. Sprinkle the top with poppy and sesame seeds if you want

6. Bake at 180°C for 50 minutes

QUICK BREAD FOR S&WICHES By Catherine Huisamen

Ingredients: 3 T almond flour 1.5 T butter 1 egg Salt

Method: Mix together and divide into two bowls and nuke

'em in the microwave on high for 90 seconds


2 MINUTE MICROWAVE CARB FREE BREAD By Chandre Boshoff

Ingredients: 1 egg, 70mls almond flour, Pinch of salt, 25mls melted butter 1 t of cream cheese

Method: 1. Put the butter in a big microwave friendly cup and nuke it for a few seconds until it’s melted.

2. Add the other ingredients to the cup and stir

3. Put the cup into the microwave and set it on high for 1-2 minutes

MOSBOLLETJIES By Jeanette Auret

Ingredients: 2 cups almond flour 2 t coconut flour ½ t bicarbonate of soda 1 t baking powder ½ t Xanthan gum or guar gum ¼ cup Xylitol 1 ½ t aniseed ½ t salt 1 egg ½ cup buttermilk

Method: 1. Heat oven to 180°C. Line and grease a small loaf pan.

2. Mix everything together.

3. Divide into 6 balls either rolling with oiled hands or use a spoon to scoop it in.

4. Bake for 35 minutes.

5. Allow to cool 5 minutes before removing from the pan.

6. Break apart and eat with butter.

7. Can also dry them out for rusks in a low oven 70-90°C for 3 hours. Leave in oven until cool and hard.

https://www.facebook.com/jeanette.auret?fref=photo


CHEESY GARLIC BREAD From http://www.cutthewheat.com/

Ingredients: Bread base: 1 1/4 cup almond flour 1 T coconut flour 3 egg whites, beaten until fluffy 2 T olive oil or avocado oil 1/4 C warm water 1 t live yeast granules 1 t xylitol (or honey -- will be eaten by yeast) 1/2 C shredded mozzarella cheese 1/4 t salt 2 t baking powder 1/4 t garlic powder 1/2 t xanthan or guar gum (optional) Topping: 1 C shredded mozzarella cheese 2 T butter, melted 1/4 t garlic powder 1/4 t salt 1/2 t Italian seasoning


2. In a large bowl, combine almond and coconut flour, salt, baking powder, garlic powder and xanthan gum. Stir well.

3. In a small cup or bowl, combine warm water and sugar and stir until dissolved, then add yeast. Set aside for a few

moments.

4. To the flour mixture, add olive oil and yeast-water mixture and stir well with a rubber spatula. Add in beaten eggs

and continue to mix.

5. Add in the 1/2 C mozzarella shreds and mix gently with your spatula until a nice dough is formed and cheese is

mixed well throughout.

6. Grease a 9x9 square cake pan or large cookie sheet. Put batter into cake pan or cookie sheet. If you're free-forming

on a cookie sheet, loosely form the dough into a rectangle or square.

7. Bake at 200°C for approx. 15-17 minutes or until the sides of the crust turn golden brown. Remove and top.

8. In a tiny bowl, combine butter, garlic powder and salt. Mix well, then brush over the top of the garlic bread base.

Be sure to get the butter over every inch!

9. Top the bread with shredded mozzarella cheese, then sprinkle that with Italian seasoning.

10. Bake at 200°C for about 10 minutes or until cheese is melted. For final 3 minutes, turn broiler on to brown the

cheese.

11. Remove from oven and let bread stand for 5-10 minutes before serving (if you can wait that long).

Nutrition (per 1/10th of recipe): 175 calories, 4 g carbs, 2 g fiber (2 g net carbs), 16 g fat, 8 g protein

http://www.cutthewheat.com/2013/05/cheesy-garlic-bread-grain-and-gluten.html?spref=fb


SAVOURY

BASICS

TOMATO SAUCE By Cilla Benecke

Ingredients: 1 large onion cut finely 1 or 2 cloves garlic grated 2 tins of Italian tomatoes Olive oil or flavour infused avocado oil [avocado oil is also available in Garlic or Peri-peri] Pink salt and freshly ground pepper

Method:

1. Fry the onions in the oil, when done add the grated garlic and tomatoes, salt and pepper.

2. Cook until soft. [ I sometimes blend this with a stick blender] You could add a little sweetener if you want.

3. One could also add herbs.

BONE BROTH By [Author unknown]

There are a few important basics to consider when making good stock. You can make

bone broth with animal components alone but in his chicken soup study, Dr. Rennard

found that the combination of animal products and vegetables seemed to have

synergistic effects, working together to be more beneficial than either alone.

Sally Fallon says that it’s important to use body parts that aren’t commonly found in the meat department of your

grocery store, things like chicken feet and neck.

You’ll also want to buy animal products that you know are pasture-fed and free of antibiotics and hormones.

Fallon describes the essentials as bones, fat, meat, vegetables and water. If you’re making beef broth or lamb broth,

you should brown the meat before putting it into a stock pot. Fish and poultry are fine to put in a pot without

browning first. Add a bit of apple cider vinegar to your pot to help draw the minerals from the bones.

Ingredients: Bones from chicken/beef/lamb (Buy these from your local butcher, or every time you had e.g. chicken for dinner, freeze the left over bones/carcass until you have enough) 1 – 3 chicken feet (optional, but excellent sources of gelatin and collagen) 2 T apple cider vinegar 1 onion 2 stalks celery with leaves 1 large carrot 2 – 3 bay leaves (optional) 1 T dried thyme (optional) Water – add the bones to the pot, the water must JUST cover the bones

http://draxe.com/wp-content/uploads/2013/11/broth1.jpg


Method: I prefer using my slow cooker to make broth – leave it on for a day or two and forget about it. If cooked on the stove,

put on the lowest setting, and simmer with the lid on. This simmering process is what draws out all the minerals etc.

from the bones.

Place bones into a large stock pot and cover with COLD water.

Add two T of apple cider vinegar to COLD water prior to cooking. This helps to pull out important nutrients from the

bones.

Fill stock pot with filtered water. Leave plenty of room for water to boil.

Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it arises. (I usually

just leave the pot on 1 or 2 or slow cooker on low and let it heat slowly – I don’t bring it to a boil at all)

Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow

cook time is necessary in order to fully extract the nutrients in and around bone.

You can also add in vegetables such as onions, garlic, carrots, and celery for added nutrient value.

Once cooked, let it cool down slightly. Drain the bones and vegetables from the liquid – discard the bones and

vegetables.

If you had the right amount of water, the broth will become like jelly when cold – this is an indication of the collagen

and gelatin that was withdrawn from the bones.

You can freeze the broth in small portions for cooking and use as a replacement for shop bought stock.

It keeps for about a week in the fridge

Use it for the base of all soups and stews – it is more flavourful than any you have ever bought before.

You can also use it for sauces in place of Bisto or Knorr stock cubes.

Drink a cup full per day for its healing benefits. Add a variety of spices – I like to add turmeric, red pepper and of

course salt!

After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard

this layer only when you are about to eat the broth.


LOWCARB CHUTNEY By The LowCarb Kitchen

This is one of the most popular recipes on Die LowCarb Kombuis. Since Mrs Balls took their sugar free chutney off the market, many people on diet, diabetics and LowCarbers found themselves in a bit of a situation. So many recipes ask for chutney, and it is just as nice on a piece of roast meat. So what to do? Well, then we make our own. I searched hard for a recipe that could replace this chutney. The problem was to find a recipe that uses ingredients that we can find easily in South Africa. This one was the best by far.

Ingredients 50 g onions, chopped 1 garlic clove, crushed 125 ml diabetic apricot jam (like Weigh Less of Natrodale) 15 ml brown vinegar 1 ml chilli powder 1 ml cinnamon powder Pinch of ginger powder

Method: 1. Place the onions and garlic in a small saucepan and add about 30 ml water.

2. Cook covered over low heat until the onion is soft (you can add more water if it cooks dry).

3. Add the apricot jam, vinegar, chilli powder, cinnamon and ginger and cook while continuously stirring for 5 minutes.

Keep in a sealed jar in the fridge.

Note: You can add more chilli powder if you wish. The best is to taste while you are making the chutney and adjust the spices to your liking.

https://www.facebook.com/pages/The-LowCarb-Kitchen/1439740702938604?sk=timeline

https://www.facebook.com/1439740702938604/photos/a.1439744509604890.1073741827.1439740702938604/1473597962886211/?type=1&relevant_count=1



HOMEMADE MAYO By Steven Van Der Merwe

Here’s what you’ll need to make a basic mayonnaise:

Equipment:

1 glass jar, which you will use to both make AND store the mayo. Make sure that you use A TALL AND NARROW

JAR with an opening that’s just wide enough to accommodate your stick blender. I like to use a 500ml (one pint) wide

mouth Mason jar like the one in the pictures.

An immersion blender. That’s the magic tool that’ll make your mayonnaise come together so easily. And yes, it must

ABSOLUTELY be a stick blender. Nothing else will work.

Ingredients:

One egg (apparently size does matter here. Make sure you use a large or extra large egg, else you might need to

add an extra one)

One cup Extra Light Tasting Olive Oil

The juice of half a lemon or lime (about 2-3 t)

A generous pinch of salt

(About the oil, it’s very important that you use light tasting olive oil and not full flavour. The latter is way too strong for

mayonnaise! You could, however, sub avocado, macadamia, almond or walnut oil for some (or all) of the olive oil.)

And what’s even better is you can flavour your mayo whichever way you like, too!

You could very well add a t of Dijon or grainy mustard to it, or minced garlic, or horseradish, why not?

Fresh herbs, such as thyme, rosemary or oregano, would be delicious as well. A pinch of cracked black pepper adds

a little bit of a kick to it. Crushed chilli peppers would add an even bigger one!

And of course, you could always replace the lime juice with your favourite vinegar!

Alright, you ready? Let’s make us some mayo, folks!

Method: 1. Start with one egg, straight out of the fridge. No need to fuss about it, let it come to room temperature, give it a

warm bath or anything. Just one egg. No pampering required whatsoever. I swear.

2. Throw that right in the jar. Add the lime juice (or vinegar) and salt.

3. If you wanted to add mustard, garlic or other flavourings, now would be a good time to do that.

4. Pour in one cup of light tasting olive oil. No need to drizzle or be all fancy schmancy here either. Just pour it right

in.

5. Now let that sit for a few seconds, just long enough for the egg settle down and find a comfortable seat at the very

bottom of the jar, underneath the oil.

6. Insert your immersion blender and push it all the way to the bottom of the jar.

7. Push the power button and do not move the blender for a full 20 seconds. Almost instantly, the magic will start to

happen. Your fabulous mayonnaise will come to life right before your very eyes and quickly start climbing all the

way to the top of the jar.

8. After 20 seconds, the mayonnaise will be almost all the way to the top. This is when you want to slowly start raising

the blender until you get to the very top. Do not take it completely out, though, else you might send mayo flying all

over the place!

9. Continue blending for just a few more seconds. At this point, you can move the blender around to make sure you

get every last bit of oil blended in.

And there you have it.

Beautiful, creamy, tasty and HEALTHY mayo! That wasn’t complicated, was it?


BASIL PESTO WITH LEMON From www.kalynskitchen.com

Makes about 1 1/2 cups pesto

You will need a food processor to make this.

Ingredients: 2 cups fresh basil leaves (packed into measuring cup) 3-4 cloves fresh garlic, peeled and sliced 1/2 cup extra-virgin olive oil (choose a a flavourful olive oil for pesto) 1/2 cup pine nuts 3/4 cup coarsely grated Parmesan cheese 1/4 cup fresh squeezed lemon juice sea salt and fresh ground black pepper to taste.

Method: 1. Wash basil leaves if needed and spin dry or dry with paper towels.

2. Put basil leaves and sliced garlic into food processor that's been fitted with the steel blade and process until basil

and garlic is finely chopped, adding oil through the feed tube as you process. (You may need to take off the lid and

scrape the sides with a rubber scraper if you have a hard time getting the basil all chopped.)

3. Add pine nuts, Parmesan cheese, and lemon juice to the chopped basil mixture and process 1-2 minutes more, until

the pesto is mostly pureed and well mixed. (I like to keep it slightly chunky, but you can make it as finely pureed as

you wish.)

4. Season to taste with salt and fresh ground black pepper and pulse a few times more.

Store basil pesto in the refrigerator in a glass jar, where it will keep for more than a week. Pesto can also be frozen.

Many cooking experts recommend leaving out the cheese if you're going to freeze it, and then adding the cheese

when you thaw the pesto. (I've done it both ways and haven't noticed that much difference.)

http://www.kalynskitchen.com/2010/08/recipe-for-basil-pesto-with-lemon-and.html


CAULI-RICE By The LowCarb Kitchen

Rice is not allowed on a LowCarb 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


https://www.facebook.com/1439740702938604/photos/pcb.1479790855600255/1479790655600275/?type=1




BREAKFAST

BACON & MINCE MEATBALLS By Ilse Du Toit

Yummy lunch box!!! So easy to make.

Ingredients: 500g Mince Packet of bacon 1 egg 1 t Psyllium husk Rosemary, salt and pepper.

Method: Fry in coconut oil!!

BREAKFAST DISH By Ilse Du Toit

Easy breakfast done for the week!

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)

https://www.facebook.com/ilsedutoit?fref=nf

https://www.facebook.com/ilsedutoit?fref=nf

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BREAKFAST FOR A WEEK

By Jenni Pestana

Just made breakfast for the next few days. 12 servings, 3,2g net carbs per serving.

Ingredients: 375g back bacon 10 large eggs 2 cups cream 150g Lancewood Feta 300g Swiss chard

Method: Preheat oven to 200°C Bake bacon for 5 minutes then add the rest and bake for another 25 minutes

https://www.facebook.com/JenniPest?fref=nf

https://www.facebook.com/photo.php?fbid=10203666828845633&set=pcb.490309221071761&type=1&relevant_count=3











GRAIN FREE PANCAKES/CREPES From http://www.ibreatheimhungry.com/ 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

http://www.ibreatheimhungry.com/2014/07/egg-fast-recipe-snickerdoodle-crepes-low-carb.html#3USDDPasRX80PxDx.32


CHEESY BACON BOMBS By Steven Van Der Merwe

This makes a total of 20 Cheesy Bacon Bombs. Each comes out to

be 89 Calories, 7.2g Fats, 0.6g Net Carbs, and 5g Protein.

Ingredients: 8 oz. Mozzarella Cheese 4 T. Almond Flour 4 T. Butter, melted 3 T. Psyllium Husk Powder 1 large Egg ¼ t. Salt ¼ t. Fresh Ground Black pepper ⅛ t. Garlic Powder ⅛ t. Onion Powder 10 slices Bacon 1 cup Oil, Lard or Tallow (for frying)

Method: 1. Microwave half of the cheese for 45-60 seconds or until it is melted and gooey.

2. Microwave butter for 15-20 seconds until fully melted, then pour butter into cheese and egg.

3. Mix together and add psyllium husk, almond flour and spices. Mix together again and pour dough out onto a silpat.

4. Pretty dough and roll out into a rectangle. Fill rectangle with rest of cheese and fold in half (horizontally), then in

half again (vertically).

5. Crimp edges and re-form into a rectangle. Cut out 20 square from this.

6. Wrap each piece of dough in half of a piece of bacon tightly, using toothpicks to secure the bacon.

7. Heat oil, then fry each cheesy bacon bomb for 1-3 minutes each.

8. Remove from oil and let cool on paper towels, then serve!


CHEESE FRITTERS By Ellie Clarke Snyman

Ingredients: 1 ½ cups fresh whole milk ricotta 1 ½ cups shredded mozzarella ½ t salt ½ t freshly ground black pepper 2 cups panko (Japanese bread crumbs) OR sesame seeds (or any seeds or nuts you like) 3 large eggs 3/4 cup coconut or almond flour Coconut oil, for frying A few sprigs of thyme Lemon

Method: 1. In a small bowl combine the ricotta, mozzarella, salt, and pepper. Place the panko crumbs into one bowl. In another

bowl, lightly beat the eggs. Put the flour in a separate bowl. Line a tray with parchment paper.

2. Scoop a 1 ½ T ball (between the size of a ping pong bowl and a golf bowl) of the cheese mixture into the flour and

roll to coat. Transfer the ball to the eggs and roll to coat. Transfer the cheese ball to the panko and again roll to

coat. Transfer the ball to the parchment-lined tray. Continue doing this until cheese mixture is gone. If it's hot in

your house, you might want to chill the cheese balls for 30 minutes to an hour.

3. Meanwhile heat 3 inches of vegetable oil in a large skillet to 180°C. Do a test fritter because the first one

always screws up. Fry fritters in batches, being careful not to overcrowd the pan, until golden, about 1 to 2 minutes.

Remove with a slotted spoon to paper towel to drain. When you are done with the fritters, place the thyme springs

in the oil and fry for a few seconds.

4. Sprinkle fritters with thyme and salt. Squirt some lemon juice on top of the fritters.

LUNCH OR BREAKFAST MUSHROOMS By [Author unknown]

Big brown mushrooms

Smear with basil pesto

Smear with cream cheese

Top with some cheese

Fry in butter

Black pepper and salt to taste


BACON & EGG CUPS From fatgirltrappedinaskinnybody.com

Makes 12 cups

Ingredients: 12 slices bacon 8 eggs ½ cup shredded cheddar cheese Pinch of salt ¼ t black pepper


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. Thanks for all of your input on your results with the bacon and

egg cups

SPINACH & FETA MUFFINS By Leonie Koekemoer

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 180C for 20 minutes.

6. Makes 6 large muffins.

http://www.fatgirltrappedinaskinnybody.com/2011/04/bacon-egg-cups/


BACON, CHEESE & MUSHROOM MUFFINS Compiled By: Steven Van Der Merwe

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.


CHOCOLATE CINNAMON GRANOLA

By The Banting Blondes

We Want Some Crunch!! This is a really easy and quick thing to make. And doesn't work out being too expensive if you substitute some of the nuts for seeds and coconut shavings - less rich that way too! What can we say... it's perfect!

Ingredients: 3 T Coconut Oil/Butter 3 t cinnamon 1 t ground dried ginger ½ t nutmeg 3 t cocoa powder 2 t Xylitol 100g sunflower seeds 100g coconut shavings 100g flaked almonds 25g pumpkin seeds 15g golden linseed 15g hemp seeds 15g sesame seeds (optional) 10g chopped up dark chocolate sweetened with Xylitol (optional)

Method:

1. Preheat oven to 180°C.

2. In a frying pan, melt your coconut butter and gently fry your spices, cocoa powder and xylitol until the xylitol has

dissolved - make sure not to burn your spices!

3. Add in all your mixed nuts, seeds and coconut shavings and give it a good swirl making sure everything has been

coated with your chocolate spiced paste.

4. Place granola mixture onto a baking tray lined with parchment paper and bake in oven for about 10 - 15 minutes.

5. Remove from oven and cool on paper towel.

6. Once cool, add in your chopped up dark chocolate. Store in an airtight container.

7. Serve with full fat yoghurt, full fat milk or dairy free coconut milk.

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CHEESE DROP SCONES By Jeanette Auret

Ingredients ⅓ Cup coconut flour ¼ t baking powder ¼ t salt ¼ t garlic & herb seasoning 1 t Dijon mustard 2 eggs ¼ cup coconut oil or butter melted ½ cup grated mature cheddar

Method: 1. Heat oven to 200°C

2. Line a baking tray with baking paper or spray & cook

3. Mix the wet ingredients together and add to the dry and mix until all the lumps are removed

4. Drop dessert spoons full onto baking tray - there should be 8-10.

5. Bake for 15 minutes

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BLUEBERRY GRANOLA By The LowCarb Kitchen

Thought you are going to miss muesli/granola

because you are on a LowCarb Diet? Think again!

Ingredients: 250 ml raw almonds 250 ml pecan nuts 80 ml sunflower seeds 125 ml coconut 125 ml almond butter 80 ml linseed flour 10 ml vanilla essence 45 ml coconut oil, melted 250 ml blueberries (fresh or frozen)


2. Place almonds, pecans and sunflower seeds in a food processor and pulse it a few times, but be careful not to make

it too fine.

3. Add the coconut, almond butter, linseed, coconut oil and vanilla and mix well.

4. Add the blueberries. Line a baking sheet with baking paper and spread the mixture evenly on the sheet.

5. Bake for 4 hours, or until dry and crisp. (It may take longer than 4 hours for the granola to turn crispy, but keep an

eye on it so that it doesn't burn.)

6. Let the mixture cool down and store in an airtight container, preferably in the refrigerator.

Recipe makes approximately 650g granola.

1 Portion = 50 g * 1104kJ * Total Fat 24 g * Protein 7 g

Total Carbs 9.5 g * Net Carbs 4.8 g

Tip:

This was originally a Paleo recipe and honey is allowed on the Paleo. Because honey isn't allowed on most LowCarb

Diets, you can either mix in a bit of sweetener with the coconut oil (use xylitol, sucralose or stevia - others may turn

bitter when baked for so long) of leave it "bitter" and add sweetener when you serve it.



SNACKS

EASY PIZZA BITES By Melissa @ Satisfying Eats

Ingredients: ½ cup almond flour ½ cup grated Parmesan cheese ¼ cup coconut flour 2 t. baking powder ½ t. garlic powder ¼ t. salt ½ t. dried basil* ¼ t. oregano* ¼ t. dried thyme* 85g pepperoni, chopped 115g mozzarella, shredded 4 T. salted butter, room temperature 2 large eggs ¼ cup plus 2 T. sour cream Optional ingredients: ¼ cup chopped olives, ½ bell bell pepper or ½ small onion, chopped and sautéed in 2 T butter,

115g mushrooms, chopped and sautéed in 1 T. butter (cooled)

*Omit and add 1 t. Italian seasoning


2. Line 2 cookie sheets with parchment paper and set aside.

3. In a medium bowl, add dry ingredients and blend well.

4. Add all remaining ingredients and mix with a wooden spoon or spatula until blended.

5. Use small scoop (1-½ T.) or medium scoop (3 T.) to measure out dough onto prepared cookie sheet 3 inches apart.

6. Bake for 15- 20 minutes or until slightly brown.

7. Serve warm with marinara sauce or Ranch Dressing.

http://www.satisfyingeats.com/savory-breads/pizza-bites-grain-free-low-carb/


CHEESE STICKS / BISCUITS By [Author unknown]

Ingredients: 100g Almond flour 50g grated cheese 50g butter Pinch salt ½ t. mustard powder ½ t. Baking powder

Method: Cream the butter and cheese together (I softened the butter a little first) then add all the other ingredients and mix well. 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. Sprinkle a little paprika over them and I also sprinkled a little grated cheese over some of them which also worked well. Bake on a tray for 10-15 minutes at 180.

BILTONG By Stuart Dawes

Make your own biltong for ½ shop price.

I find rump too expensive so use aitch-bone (no bone

in it) topside or silverside. Choose a piece with good fat.

Cut it into 1'' thickness

Brush with a very little Worcestershire Sauce

Season well with salt & pepper & a little crushed coriander spice

Push seasoning into the meat.

Hang is a suitable area with a fan on.

Test after 3-4 days

Freeze so it doesn't continue to dry out

https://www.facebook.com/stuart.dawes3?fref=nf



SAVOURY ALMOND/COCONUT, SEED CRACKERS By Liz Thompson

Ingredients: ½ c milled almonds or flour ¼ c coconut flour or, milled desiccated coconut ¼ c desiccated coconut ¼ c sesame seeds ¼ c poppy seeds ½ - 1 t ground cumin ½ - 1 t ground coriander ½ - 1 t ground black pepper 2 heaped T grated hard cheese, like parmesan or grano pandano ¼ t onion powder ¼ t garlic powder - optional 2 t dried herbs 2 t psyllium husk 2 egg whites

Method: 1. Heat oven to 180°C.

2. Combine all ingredients in a food processor and pulse till combined

3. Add a little water if too dry.

4. Roll out between 2 pieces of baking paper or cling wrap. (If you have 2 pieces of wood about 3mm thick either side

to support the rolling pin to get the thickness even, it helps)

5. Use a cookie cutter to cut circles or just cut squares.

6. Place on a baking sheet well sprayed with Spray and Cook.

7. Bake for 20 – 25 minutes depending on size.

8. Cool on racks.


CHEESE OR SWEET BISCUITS By Stuart Dawes

Penny's Cheese Biscuits; I Experimented making cheese biscuits/straws, the recipe I used was called Cheese Rounds

from an ancient Marguerite Patten cookery book, just replaced the flour with almond flour and I reckon it could also

be used to make sweet shortbread type biscuits as well by using Xylitol and obviously leave out the cheese.

Ingredients: 100g Almond flour 50g grated cheese 50g butter Pinch salt ½ t. mustard powder ½ t. Baking powder

Method: Cream the butter and cheese together (I softened the butter a little first) then add all the other ingredients and mix

well. 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.

Sprinkle a little paprika over them and I also sprinkled a little grated cheese over some of them which also worked well.

Bake on a tray for 10-15 minutes at 180.

CHEDDAR CHIPS By Priscilla Locke Barker

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.

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SIDE DISHES

BROCCOLI SALAD From http://www.foodnetwork.com/

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 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.

http://www.foodnetwork.com/recipes/paula-deen/broccoli-salad-recipe.html?soc=sharingpinterest#lightbox-recipe-video


BABY SPINACH SALAD From http://www.bbcgoodfood.com/

Ingredients: 140g fine green beans

4 T olive oil 6 rashers smoked streaky bacon, chopped into small pieces 2 thick slices crustless Banting bread, cut into cubes (optional) 200g mushrooms, sliced 1 avocado, halved and sliced 250g baby spinach

For the dressing 1 small garlic clove, crushed 1 T wholegrain mustard 1 T red wine vinegar 3 T extra-virgin olive oil

Method: 1. Mix the dressing ingredients together with 1 T water and season with salt and pepper. Boil the beans for 3 minutes

until just cooked, drain in cold water, then drain again.

2. Heat the oil in a large frying pan, then sizzle the bacon for 4 minutes until crisp. Use a slotted spoon to scoop the

bacon into a large salad bowl. Use the fat in the pan to fry the bread cubes until crisp, then tip them in with the

bacon. Tip a splash more oil into the pan, very briefly fry the mushrooms just to rid them of their rawness, then turn

off the heat. When the mushrooms have cooled slightly, tip them into the salad bowl along with the beans and

avocado. Moments before serving, add the spinach and dressing, then toss really well so everything is coated.

http://www.bbcgoodfood.com/recipes/10191/baby-spinach-and-bacon-bistro-salad


LOW CARB LOADED CAULIFLOWER By Emily Berkman

I have reposted this several times but it is my most requested recipe right now. If you have not tried it, it is a MUST!

It's low carb too!!!!! ...

Ingredients: 1 large head of Cauliflower cut into bite size pieces (approx. 6 cups) 6-8 strips of bacon cooked and crumbled (Cooked in oven at 200° for 20 minutes) 6 T chopped Chives ½ cup Mayonnaise ½ cup Sour Cream 2 cups Colby Jack Cheese (may use cheddar) 1 punnet sliced mushrooms

Method: 1. Preheat oven to 220°

2. In a large pot boil water and cook Cauliflower for 8 - 10 minutes, drain and let cool.

3. In a large bowl combine sour cream, mayo, ½ of crumbled bacon, 3 T chives, 1 cups of cheese, mushrooms and

cauliflower and mix well...

4. Place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles.

5. Bake for 15-20 minutes until cheese is melted. Top with remaining 3 T chives and serve.

ENJOY!!!!

CREAMED SPINACH & SOUP By Stuart Dawes

Creamed spinach, my favourite :)

Pull leaves off stalks & blanch in a little water & drain, young small leaves are best the bigger leaves can be a bit bitter.

Fry onion & garlic add spinach, cream & blitz, season with salt & pepper & a hint of nutmeg. Add more cream to your

liking.

Spinach soup:

Add two eggs yokes & milk mix and heat. Stunning but I do love spinach this way :)

Apart from a valuable source of iron it also has Vitamins A C &Magnesium

https://www.facebook.com/notes/banting-tim-noakes-diet/low-carb-loaded-cauliflower/451079761661374



BANTING BRAAI PAP By Cathy Sonnekus

Ingredients: 2 large sweet potatoes Cauliflower Cheese Butter Chopped Onions Chopped Green pepper Chopped tomato Chopped mushrooms Bacon Paprika

Method:

1. Boil spuds in water until almost soft, drain water, set aside.

2. Boil cauliflower until almost soft, drain water, set aside.

3. Mash spuds & cauliflower together and add grated cheese, butter, salt & pepper to taste.

4. Fry onions, green pepper, tomato, mushrooms and bacon.

5. Put alternating layers of the filling and the mash in an oven-proof dish.

6. Top with a healthy helping of cheese. Sprinkle with paprika and grill in the oven until cheese has melted.


LIGHT MEALS

ULTIMATE CHEESE CRUST PIZZA From Cutthewheat by Leeann Teagno

Ingredients: 1 ½ C shredded mozzarella cheese 2 T grated parmesan cheese ¼ t garlic powder ½ t dried basil Dash of salt (⅛ t) 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.

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SWEET POTATO NACHOS By Leonie Koekemoer

Preparation time: 15 min Cooking time: 20 min

Ingredients: 1 large sweet potato - sliced into small chips Olive oil for roasting Salt and pepper to season 1 cup grated cheddar/mozzarella 1 tomato - chopped fine ½ onion - chopped fine ½ t dried chilli flakes Dried oregano 1 avocado - mashed Salt and pepper for avo ½ t white spirit vinegar for avo mash 1 T sour cream

Method: 1. Season the sweet potato slices and drizzle with olive oil.

2. Roast the sweet potato slices, in the oven until golden and crisp. Drain on kitchen paper and arrange on a dinner

plate.

3. Top the sweet potato with cheese and return to the oven until the cheese is melted.

4. Then top the cheese with tomato, onion, dried chilli flakes, and oregano. Scoop generous spoonfuls of guacamole

and sour cream.

5. Serve immediately.

SCOTCH EGGS By Cathy Sonnekus

Ingredients: Eggs Pork mince (ask your butcher to grind the mince fine and not to put anything else in the mince – just the meat) Finely chopped onions Salt & pepper

Method: 1. Boil your egg and cool down afterwards.

2. Take the shell off the egg.

3. Mix the fine pork mince with finely chopped onions and season to taste with salt & pepper.

4. Wrap the egg with the pork mixture and roll in the palm of your hand until the whole egg is closed with the mince.

5. Use some raw egg to smooth the surface of the ball.

6. Fry the balls in a pan at low to medium temperature.


INDIVIDUAL QUICHES By Priscilla Locke Barker

Bake these at 180°C in a 6 hole LARGE non stick muffin tin.

Ingredients: 6 Extra Large organic eggs 250ml fresh cream 1 t baking powder 1 t hot English mustard powder Pink salt and ground pepper to taste 25ml almond flour

Method: 1. Using a blender mix together the ingredients.

2. Place the filling you have chosen at the bottom of the muffin tray 'cups', then divide the blended mixture equally

between the six.

3. Top with grated cheese and bake at 180°C for about 35 minutes.

4. When browned, using your finger gently press the top to check that they have set.

5. Serve with a salad.

Filling can be anything you fancy. Here are some of the fillings I have used:

Slice of salami and creamed spinach

Cooked chicken and mushrooms

Bacon cooked and diced plus spring onions finely diced

Tuna drained and a little fried onion

Asparagus and chopped ham.

TUNA BAKE

By Tony En Maureen Sabben

1. Mix tuna and cheese.

2. Fry onion, garlic and green pepper.

3. Add bits of bacon (YES bacon in a tuna dish is divine!) and mushrooms.

4. Add paprika, salt, pepper and sweetener.

5. And if you want 3 T of Worcestershire sauce.

6. When it's cooked mix it in with the cheese and tuna.

7. Mix 250ml cream and 3 eggs with a pinch of salt and pepper.

8. Mix it in with the rest of the ingredients.

9. Spread it in an oven dish.

10. Put some cheese on top and pop in the oven.

11. Bake at 180°C till set.

12. Serving this with a Greek salad

https://www.facebook.com/tonyenmaureen.sabben?fref=nf



BILTONG QUICHE By Marié Mentz

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 rocket and herb salad with cherry tomatoes and cucumber. Also perfect with Tabasco Sauce!

https://www.facebook.com/marie.mentz?fref=nf


FETA QUICHE Deur Yvonne Dippenaar

Kors bestandele: 240 g Amandel Meel 230 g Botter 150 g Cheddarkaas

Vulsel bestandele: 500g Spinasie 45 ml olyf olie 250 g Spek 1 groot Ui 1 Knoffelhuisie 300 g Sampioene Sout, peper en aromat 100 g Gerasperde cheddarkaas

Bolaag bestandele: 3 Eiers 150g Korrelerige maaskaas 100 ml Cream/Sour Cream 1 wiel Feta

Metode: 1. Meng al die bestandele met ‘n voedselverwerker totdat dit ‘n deeg vorm.

2. Gebruik dan ‘n koekpan met ‘n los boom en smeer die kante en die boom met die deeg.

3. Laat staan in die yskas vir 15min.

4. Soteer die spek, uie, sampioene en knoffel in olie tot gaar.

5. Kook die spinasie en voeg by die gaar spekmengsel.

6. Laat dit vir 5min kook.

7. Voeg al die speserye by.

8. Skep mengsel eweredig in pan.

9. Strooi gerasperde kaas oor.

10. Klits al die bolaag se bestandele behalwe die feta.

11. Giet die mengsel oor die spinasie.

12. Frimmel dan die feta kaas oor.

13. Bak vir sowat 40min in die oond by 180oC.

14. Bedien warm of koud saam met gebraaide kersie tamaties, of net ‘n lekker mengel slaai


THREE CHEESE & TOMATO QUICHE By Yvonne Dippenaar

Ingredients: For the crust: 200g almond flour 200g grated cheddar cheese 200g soft butter 10ml oregano For the filling: 800g baby tomatoes 2 garlic cloves Fresh thyme 2 T of sugar (Stevia or Xylitol Olive oil Pinch of salt & pepper 1 punnet of fresh basil leaves 1 Brie cheese of choice 100ml of roasted pine nuts 350ml cream 3 eggs Parmesan for topping

Method: 1. Preheat your oven to 180°C.

2. In the mean time, get cracking on making your crust. Put all the ingredients into a food processor and mix until it all

comes together in a ball. Wrap this up and place it in the fridge for 30 minutes.

3. Put the tomatoes, garlic cloves, thyme, sugar, olive oil, salt and pepper in a baking tray and roast them in the oven

until the tomatoes start to burst and are nicely roasted, then set them aside to cool.

4. Line your quiche tin with your pastry dough while the tomatoes are cooling.

5. Put the lined tin in the fridge for 30 minutes before baking.

6. To make the filling, mix the roasted tomatoes with fresh basil, pine nuts and chunks of Brie cheese.

7. Beat the eggs with a hand blender and mix in the cream.

8. Spoon the tomato and Brie filling into the lined quiche tin and pour the egg and cream mixture over that.

9. Now bake in the oven for an hour until the egg has set and the quiche filling has browned on the top.

10. Sprinkle the top of the quiche generously with Parmesan and you’re good to go. We served our country quiche with

a rocket, pine nuts and Parmesan shavings salad.

http://static.yuppiechef.com/spatula/wp-content/uploads/2014/07/three-cheese-quiche.jpg


CREAM OF TOMATO SOUP By The LowCarb Kitchen

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 *







MAIN MEALS

CHICKEN SOUP ON A BUDGET By Stuart Dawes

Cheapest soup out!

Ingredients: ½ kg Chicken necks yes chicken necks shhhh don't tell anyone :) 2 Large onions chopped 2 Carrots chopped. 2 Leeks chopped 3 Zucchini (baby marrow) chopped Small head of cauliflower florets.

Method: All in one pot; Brown necks in lard/ coconut oil add ½ t salt Brown onions Add carrots leeks zucchini Stir & brown slightly Add 1litre boiling water Cover & cook for two hours Remove necks & add cauliflower & simmer until just tender Season & its ready Sometimes I blitz it so it can be drunk from a mug

BAKED CHICKEN CURRY By Estelle Louise Filen

Ingredients: 8 x chicken thighs, skin removed 3-4 T mild curry powder ¼ cup chutney 6 cardamom pods 1 can chopped peeled tomatoes 1 can coconut cream 1 cup chicken stock 1-2 onions, sliced 3 x potatoes (NOT FOR THOSE BANTING, TAKE OUT BEFORE EATING) Salt & pepper

Method: 1. Mix the first 3 ingredients together in a bowl or jug.

2. Par boil or par microwave the potatoes.

3. Place the onions, chicken & potatoes in a large casserole dish and season.

4. Pour sauce over and bake for 45-60 minutes at about 180 C or until chicken is tender and veggies are cooked

through.

Enjoy!!! Total calories = 417cal without the potatoes



THAI CURRY By Jessica Fairman

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 to simmer until sauce thickens.

7. Top with fresh coriander or basil and serve.


CHICKEN CORDON BLEU SOUP By The LowCarb Kitchen

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.

6. Cover and cook on low for 6 hours.

Serves 12

1 Portion = 250 g * 1071kJ * Total Fat 15 * Protein 24 g

Total Carbs 4.8 g * Net Carbs 3.1 g




CHICKEN PIE By The LowCarb Kitchen

This recipe is one of the Top 3 Most Popular Recipes on Die LowCarb Kombuis. It was tweaked from a recipe that I saw on Huisgenoot's Facebook page. It is quite rare to find a recipe in the "mainstream media" that are so perfect to decarb like this one. Try it - you will be quite impressed!

Ingredients: 500 g chicken breasts Salt and pepper Juice and rind of 1 lemon 250 g mushrooms, sliced Oil 200 g spinach, stems removed 3 eggs, beaten 250g-tub cream cheese 250 ml grated Cheddar cheese

Method: 1. Preheat the oven to 180°C. Spray an ovenproof pie dish.

2. 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.)

3. Remove the bones from the chicken and cut in small pieces.

4. Fry the mushrooms in a little bit of oil until just softened.

5. Add the spinach and fry until the spinach welts. Beat the eggs and cream cheese together.

6. Mix the chicken, spinach and cream cheese together and spoon into the prepared dish. Sprinkle the cheese over.

7. Bake for 30-40 minutes or until the egg has set and the cheese are melted and golden.

Serves 8

1 Serving * 1289 kJ * Total Fat 21g * Protein 27g




CHICKEN BIRYANI By Jeanette Auret

Ingredients:

1 whole chicken cut into 8-10 pieces, or use chicken pieces. 3/4 cup light olive oil 4 onions sliced into rings 1 head of cauliflower to make cauli rice. 7.5 ml ground coriander 7.5 ml turmeric (plus 1 t for the cauli-rice) 1 cinnamon stick 2 bay leaves 5 cardamom pods- seeds taken out 1 t garam masala 5ml cumin seeds Fresh chopped chilli to taste 5-15ml. 10 ml salt (or to taste) 250ml full fat yoghurt 2 t minced ginger 2 t minced garlic 6 hard boiled eggs 50 grams toasted flaked almonds 3 ripe tomatoes chopped, or ½ tin canned tomato. 3 large carrots diced Green beans diced (you should have 2 cups)

Method: 1. Mix yoghurt, cumin, coriander, salt, chilli, turmeric, bay leaves, cinnamon stick and cardamom seeds together and

marinade chicken in this for an hour.

2. Sautee the sliced onions in some of the oil until they have softened and turned golden and set aside.

3. Pre-cook the carrots and beans until cooked but firm.

4. Make cauli rice by processing cauliflower in food processor to make rice. Transfer to a glass dish.

5. Dissolve 1 t turmeric and salt in ¼ cup warm water and toss rice with this.

6. Cover and microwave for 3 minutes. Stop and stir every 30 seconds to make sure all the rice gets coated. Remove

and set aside.

7. Use a deep casserole dish and start layering.

8. Start with half the cauli rice followed by half the onions, 3 eggs halved. Then the chicken pieces with the marinade,

the carrots and beans, half of the flaked almonds, the rest of the halved eggs, then the rest of the onions and cover

with the remaining cauli rice.

9. Drizzle the remainder of the oil (or just enough to coat) over the top.

10. Cover with foil or a lid and bake in the oven at 180c for 30 minutes.

11. Reduce the heat to 160c and continue baking for another 1+ ½ hours.

12. Garnish with flaked almonds and chopped fresh coriander.



BUTTER CHICKEN Original by Ilse Fourie, Adapted By Peter Marx

Ingredients 1: 4 – 5 chicken breasts cut into bite sized pieces 1 t salt 5 T double cream yogurt 2 t garam masala 2 t tandoori masala 1 t cumin powder 2 t olive oil

Ingredients 2: 1 large onion diced 2 t olive oil 400 ml strained tomatoes / puree 2 t minced ginger 2 t minced garlic 1 t chilli powder Salt to taste

Ingredients 3: 100 g butter 250 ml double cream 250 ml chopped fresh coriander

Method: 1. Marinate chicken pieces in ‘INGREDIENTS 1’ for a few hours or overnight.

2. Fry chicken in oil until just tender and cooked and set aside.

3. In a clean pot use ‘INGREDIENTS 2’ by frying onion in oil until golden brown and adding the rest of the ingredients

until to cook until oil comes to the top.

4. Add the fried chicken and juices and cook for a few minutes further.

5. Stir in butter, cream and coriander (‘INGREDIENTS 3’).

Serve on cauli-mash if you can.


CHICKEN A LA KING By Priscilla Locke Barker

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 3 T sherry [optional]

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.

12. Mix in the sherry and serve.

Can be served with cauli-rice or vegetable noodles that have been sautéed.

https://www.facebook.com/priscilla.lockebarker


CREAMY CHICKEN LIVERS By Anja Breytenbach

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!

Serves 2


CHICKEN BREAST STUFFED WITH SPINACH, PARMESAN & RICOTTA, WRAPPED IN BACON By Steven Van Der Merwe

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.


CHEESY BROCCOLI, CHICKEN & "RICE" CASSEROLE WITH BACON By Rienie Roelofse

Ingredients: 2 cups steamed, small broccoli florets 2½2 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. 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.

2. In a medium sized casserole dish, combine cauli-rice, broccoli florets, onion and garlic and chicken into an even

mixture. Set aside.

3. Preheat oven to 180°C.

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. 6 servings.

Nutrition: (in 1/6 recipe):

340 calories, 5g total carbs, 2 g fibre (3g net carbs), 22g protein, 25g fat


CURRY FISH By The LowCarb Kitchen

This recipe was a huge hit when it was published on Die LowCarb

Kombuis over Easter Weekend. The original recipe was my

Grandmother's and it did not use any sugar, but to some it may

taste a bit sour, therefor I tweaked it with some sugar.

Ingredients: 1 kg kabeljou or snoek 4 onions 30 ml curry powder 500 ml vinegar 5 ml turmeric Pinch of salt 5 ml xylitol or to taste

Method: 1. Cut the fish in pieces and sprinkle with salt and pepper.

2. Fry the fish in hot oil until done.

3. Mix the curry, turmeric and salt with a little bit of the vinegar, set aside.

4. Cut the onions in rings and place in a big saucepan.

5. Throw the rest of the vinegar over and cook the onions until soft.

6. Add the curry mixture.

7. Add the xylitol to taste.

8. Place the fish in a glass dish with a lid.

9. Pour the hot curry sauce over the fish.

10. Leave in the fridge overnight.

Serves 6

1 Serving = 250 g * 571 kJ * Total Fat 1g * Protein 24g

Total Carbs 7.4g * Net Carbs 6g




STEAK STRIPS IN A CREAMY MUSTARD

MUSHROOM SAUCE By Colleen Grove

Serves 2

Ingredients: 80g Butter 300g Sirloin Steak – cut into thin strips 1 shallot or small onion – peeled and finely chopped 2 Cloves Garlic – peeled and chopped 300g mixed Mushrooms – buttons, porcini, shiitake, shimeji etc. (I love exotic mushrooms) Few sprigs of fresh thyme – leaves only or 5ml Dried Thyme 5ml Tomato Paste 10ml Hot English Mustard Salt and Freshly Cracked Black Peppercorns 250ml Hot Stock (I just used 1 t of Bovril in boiling water) 30mls Brandy 125ml Cream (or more if you want) Handful of fresh Parsley – finely chopped

Method: 1. Melt half the butter in a large deep heavy bottomed saucepan over medium heat, add the onions and sauté for 2

minutes

2. Add the mushrooms, thyme and garlic and sauté until the mushrooms have lost their liquid and start browning 3-

5 minutes

3. Remove to a side dish until needed

4. Add the rest of the butter to the same saucepan, add half the beef strips and stir fry quickly until lightly browned –

add this to the mushroom and onion mix and add the rest of the meat to the saucepan and stir fry in the same way

until browned

5. Return the meat and mushroom mixture to the saucepan, raise the heat up and pour in the brandy and allow to

bubble while you scrape all the browned bits off the bottom of the pan – about 1 minute

6. Add the tomato paste and mustard to the pan and stir in

7. Pour in the hot stock, reduce heat and allow to simmer for about 15-20 minutes or so until the beef strips are tender

– you may need to add extra water if it becomes dry

8. Give it a generous grinding of black peppercorns and season with salt to taste

9. Pour in the cream and just heat through, sprinkle over the finely chopped parsley and serve with cauli mash or cauli

rice and sautéed green beans and flaked almonds.

Also good with steamed broccoli or Brussels sprouts

As an alternative you could use your vegetable peeler to shave zucchini into thin sheets and just toss in butter and sauté

for a minute or two then use them as “flat pasta” instead of the cauli mash or rice


BACON WEAVE QUESADILLA By Steven Van Der Merwe

Ingredients: 16 Strips bacon ½ Red pepper (diced) ½ Red onion (diced) 2 T olive oil 2 T Old El Paso spice mix (or something more Banting friendly) ½ Cup cheddar cheese Sour cream Cilantro (Coriander)

Method: 1. Lay out 8 strips of bacon on a

baking sheet lined with parchment paper. Fold up every other piece and then lay in horizontal pieces of bacon.

2. Alternate vertical strips and make rows of bacon until you complete the weave.

3. Bake the bacon at 220°C for 15-20 minutes. Drain off grease, flip the weave, and bake for another 5 minutes.

4. Meanwhile, add diced veggies to a skillet over medium heat with a drizzle of oil. Add seasoning to the veggies and

cook until they are soft.

5. When bacon weave is cooked, let it cool a bit and then cut off corners of the weave to form a circle (if you want).

6. Add veggies to one half of the weave and top with cheese. Fold the bacon over itself and add the weave to the

skillet over medium heat.

7. Cook the quesadilla for a few minutes per side until cheese is melted and the bacon is crispy. Remove from the pan

and let the quesadilla cool for a bit.

8. Slice the quesadilla into quarters and serve with sour cream and cilantro (coriander).


LAMB SHANKS By Ellie Clarke Snyman

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 Cauli-mash to serve 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


SWEET

LCHF BOUNTY BARS By Brenda Hallowes

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!


ALMOND, PINE NUT &

COCONUT TRUFFLES

By Sjark

Delectable teatime or after-dinner treats! I adapted this recipe from Rachel Khoo’s BBC TV programme on her cooking inspiration from Barcelona. She used a veritable shedload of pine nuts, and proportionally little almond meal. When The Red One, next to me on the couch, noticed me perking up, he cautioned, ‘Now, now, hands off my pine nuts [he wishes!]. And besides, they’re expensive!’ It’s true. They really are a luxury item – even more so than almonds. So, this version is mainly almond flour, with a bit of milled coconut flour to help it all hang together, and some ground toasted pine nuts for a great flavour kick. (Rachel Khoos’s version doesn’t use coconut flour, so omit it if it’s something you dislike, and rather up the ratio of almond meal and pine nuts.) The resulting truffles taste good when freshly rolled but sublime when left to firm up for a few hours, either at room temperature or in the fridge; the texture as they get more solid is almost that of a mini doughnut: a bit fatty (in the best possible way), quite dense, very moreish.

Ingredients 1 egg ¾ cup of xylitol (if you have a grinder it’s best to grind your xylitol to a fine powder for this one) 2 cups of almond meal/flour ½ cup of milled coconut flour ¼ cup of pine nuts

Method: 1. Toast the pine nuts in a dry pan. Keep tossing them and keep a close eye as they burn easily. Let them cool, then

grind or chop them to a coarse powder.

2. Whisk the egg and the xylitol in a bain-marie (i.e. in a bowl over a pot of simmering water – for plebs like me who

don’t have an actual bain-marie!).

3. Keep whisking for about 5 minutes or so, as long as is needed until the mixture is pale and creamy and the xylitol

fully incorporated/melted. Obviously don’t let the mixture scramble, so turn the heat down if necessary.

4. Remove the mixture from the heat and mix in the almond meal, coconut flour and ground pine nuts.

5. Nip a bit of the mixture between your fingers and roll out into balls.

6. Have fun rolling the truffles in different chopped/powdered/ground ingredients like almonds, coconut and/or citrus

peel, and topping them with almond slivers, pistachios, snippets of dried cranberry and so on. I also mixed melted

coconut oil, ground cinnamon and a bit of debittered stevia powder and rolled some of the truffles in that. Having

said that, my faves are the plain ones. They are so good they really don’t need faffing with!

This makes about 25 truffles – although I cannot be sure as some mysteriously seem to go ‘missing’ during the manufacturing process.

http://sjarkbites.com/author/jacquie184/

http://sjarkbites.files.wordpress.com/2014/07/dsc_2396.jpg


CHOCOLATE FAT BOMBS From Http://Primalperks.Com/

Fat bombs are delicious little morsels which are fabulous for a very low carb diet. If you have been trying to follow a

fat-burning ketogenic diet and have been struggling with getting enough healthy fat in each day, then these little

bombs will do the trick.

Makes around 24 bombs

Ingredients: 185 grams coconut oil 50 grams nut butter (almond or macadamia) 4 to 6 t xylitol or equivalent sweetness using stevia (sweeten to taste) 3 T unsweetened cocoa powder 125 grams salted butter 1 T vanilla extract/essence

Method: 1. Melt all ingredients together in a pot. I left the nut butter till last to create a swirl effect.

2. Cool mixture slightly and pour into ice-cube trays or silicone moulds.

3. Put into freezer to set for a few hours.

4. Once set, pop them out of the mould and place in freezer bags or a plastic container for a quick and easy snack.

Each of these fat bombs contains:

1 gram of carbs 14 grams of fat

Note:

You can also make them a little more gourmet by adding a few other ingredients such as coffee, dried coconut flakes,

nuts, cocoa nibs etc.

LINDT 85% GUILT FREE CHOC MOUSSE

By Tracy London

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.

https://www.facebook.com/tracy.london3


VANILLA YOGHURT By Claire Smuts

Finally found the perfect ratios for a delicious, sweet, vanilla yoghurt:

Ingredients: 750ml double cream yoghurt 2 T Xylitol 1 T Vanilla extract

Method: Mix well until the Xylitol is dissolved and enjoy!! Add strawberries and it's practically a dessert!

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: Place cream and vanilla pod in a pot and bring to the boil. As soon as it starts to boil add the stevia and stir until well

mixed. Whisk the egg yolks in a separate bowl. 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. Add the vanilla pod seeds and stir, pour into a

freezer safe dish and freeze for 2 - 3 hours or until set.

ICE CREAM NO CARB, NO SUGAR By Steven Van Der Merwe

Ingredients: 3/4 cup water 1 ¼ cup heavy cream 40g gelatine Vanilla essence or flavour of your choosing

Method: Bring water to a boil and stir in gelatine packet. Stir the gelatine while boiling for 30-60 seconds or until completely

dissolved. Pour the hot mixture straight into your square storage dish.

Add cream to the hot mixture and stir until the mixture has a lightened, milky tone throughout. Refrigerate mixture for

at least two hours. Be sure to keep uncovered. Once the dessert has set firm, cover with lid and set in freezer at least

one hour before serving.


CHOCOLATE ICE CREAM By The LowCarb Kitchen

This is a very easy ice cream recipe - it is ideal for a ice cream maker, but if you don't have one, you can beat the ice cream every hour or so with an electric beater while it is freezing. This keeps ice crystals from the ice cream and ensures a nice creamy ice cream.

Ingredients: 60 g unsweetened chocolate (like Canderel Dark) 60 ml unsweetened cocoa 2 eggs 250 ml sucralose based sweetener or xylitol 500 ml cream 125 ml water 5 ml vanilla essence

Method: 1. Melt the chocolate over hot water - beat the cocoa into the chocolate as soon as it is melted and keep on beating

until the mixture is smooth.

2. Heat the cream and water for a minute in the microwave and beat it into the chocolate mixture.

3. Beat the eggs and sweetener in a separate bowl and add the vanilla.

4. Beat a little bit of the chocolate mixture into the eggs at a time (it keeps the eggs from cooking) and then add the

rest of the chocolate mixture.

5. Beat well and cool in the fridge.

6. You can now either transfer it into an ice cream maker and follow the instructions form the manufacturer or you

can freeze it in a bowl and beat every hour until it is frozen solid.

Serves 4 1 Portion = 100g * 974kJ * Total Fat 17g * Protein 12g Total Carbs 13.8g * Net Carbs 5.3g




LEMON CURD By The Banting Blondes Traditionally made for topping cakes and pastries, Lemon Curd is also absolutely delicious on a slice of your Banting bread or mixed in with your full fat yoghurt to give it some life! Mmmmm... Our mouths are watering! Also a great thing to make with all those left over egg yolks when making your Banting bread.

Ingredients: 5 egg yolks 3/4 cup xylitol ⅓ cup fresh lemon juice (about 4 lemons) 2 T grated lemon zest ½ cup cold unsalted butter cut into 6 slices

Method: 1. Add 1 inch of water to a medium saucepan and bring to a simmer.

2. In a medium metal or glass bowl, whisk the egg yolks and xylitol for about 2 minutes until smooth.

3. Whisk in the lemon juice and zest until combined well.

4. Place the mixing bowl on top of saucepan - make sure the bowl fits comfortably on top of the saucepan, but doesn't

touch the water.

5. Now to test your patience... Stir the mixture constantly with a rubber spatula. Scrape the bottom and sides of the

bowl as you stir, until it begins to thicken - about 10 minutes.

6. When it coats the back of a spoon, remove from heat. Whisk in the butter, one slice at a time. Wait until each piece

almost disappears before adding the next.

7. Spoon your lemon curd into clean glass containers and allow to cool with a piece of cling film laid on the surface -

this will prevent a skin from forming.

8. Once cool, store in fridge.

Enjoy!




NUTELLA

By The Banting Blondes

Yes, that's right! Sugar free, low carb and utterly

delicious! Warning: This is addictive!

Ingredients: 170g Hazelnuts (should make around 7 T Hazelnut Butter) 3 t cocoa powder 5 t xylitol 4 T full fat milk 1 T full fat single pouring cream


2. Lay out your hazelnuts on a baking tray and place

in oven for about 10 - 15 minutes until roasted.

We suggest removing the skin off the hazelnuts

before blending to make the Nutella extra

creamy! The best way to do this is by placing your

roasted hazelnuts (while still warm) in a clean dishcloth and giving it a little shake and rub - most of the skin will fall

right off but don't stress if some if left on.

3. Place roasted hazelnuts in a food processor and blend for about 12 minutes until a butter like texture has formed -

patience is key! We decided to leave ours slightly crunchy, but if smooth is preferred, just blend a bit longer... You

should have about 7 T of Hazelnut Butter now.

4. Add in your cocoa powder, xylitol, milk and cream and give it another quick whizz until all is combined. And you're

done!

5. Store in a jar in the fridge. Best served with a spoon... or a generous helping on your Banting bread.

Enjoy! We know you will!






STRAWBERRIES & MASCARPONE CREAM CRÊPES By George Stella / Stellastyle.Com

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.

Calories: 150| Fat: 12g |Protein:8g|Fiber:0.5g|Net Carbs: 2.5g


CHOCOLATE ÉCLAIR: By Jeanette Auret

I used the ‘oopsie’ recipe for this

Ingredients: Oopsies: 4 eggs, separated A pinch of salt ⅛ t cream of tartar 2 T almond butter or any nut butter you have 100 grams softened cream cheese 1-2 T xylitol Toppings: 3 T of butter A little cream Slab of Lindt 85-90% cocoa chocolate

Method: 1. Beat egg whites with cream of tartar until stiff. Set aside.

2. Beat the egg yolks with the cream cheese and xylitol until well blended.

3. Add nut butter and beat until mixed.

4. Fold in the egg whites

5. Line and grease a large baking tray with baking paper. Place large spoon fulls of batter onto the tray – try to get an

elongated shape by dragging the spoon as you release the batter – like a large egg shape.

6. Leave enough space between them as the mixture spreads a little. Bake at 150°C for 20-25 minutes.

7. Place sweetened whipped cream on half of the “oopsies” and place the remaining ones on top.

8. Melt a slab of Lindt chocolate with 3 T of butter and a little cream in the microwave.

9. Once melted, add a little xylitol and stir to dissolve (I used my coffee grinder to turn it into ‘castor sugar’ ) otherwise

you have crystals

10. You can adjust the cream until its the consistency of a ganache. Spoon over the top of the éclairs and enjoy!


SCONES WITH JAM Scone recipe by Jeanette Auret, Jam recipe by Cathy

Sonnekus

SCONES:

Ingredients: 2 1/2 cup almond flour 2 t baking powder Pinch of salt 1/3 cup softened butter 1 large egg 2 T xylitol

Method: 1. Preheat oven to 180°C

2. Mix all the dry ingredients together

3. Rub in the butter with your fingers until it’s crumbly

4. Add egg and mix. Be careful not to over work it.

5. Roll into 6 balls, flatten like a scone and bake on grease-proof paper for about 20-25 minutes.

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.


BLUEBERRY CUP MUFFIN From nourishingnibblescape.blogspot

Ingredients: 2 T Butter or Coconut Oil ½ t Vanilla Extract (use the good stuff, or leave it out) 1 large Egg 2 T of Almond Meal (or Walnut Meal - delish) 1 T of Flax Meal (flax seeds ground in coffee grinder) 1 t Coconut Flour Scant pinch of Salt (I use ground Himalayan) 1 - 2 T sugar replacement (I use Xylitol) to taste ½ t Baking Powder (make your own Aluminium-Free baking powder HERE) ¼ cup Blueberries ¼ cup Nuts of your choice, roughly chopped (I used Pecan today) Zest of an unwaxed lemon Whipped cream or Greek yoghurt, to serve (I used Orley Whip sweetened with stevia drops), Optional.

Method: 1. Melt your Butter or Coconut Oil in your mug in the microwave for 20 or so seconds. Swirl it around the cup to help

prevent sticking.

2. Add all the wet ingredients and mix well with a fork.

3. Add all the dry ingredients and mix well (make sure the baking powder is evenly sprinkled and distributed).

4. Lastly, gently stir in the zest, blueberries and nuts.

5. Microwave on full power for one minute. Check if cooked. Add another ten seconds if necessary. Do not over cook,

as it will continue to cook/set when resting.

6. Allow to stand for a minute then remove from the mug before adding your dollop of cream or Greek yoghurt and

some sprinkled blueberries on top for pretty presentation… OR, dollop cream straight into your mug and devour

without sharing!

http://nourishingnibblescape.blogspot.com/2014/02/blueberry-bombe-for-breakfast.html

http://nourishingnibblescape.blogspot.com/2013/08/home-made-baking-powder.html

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NUTTY CHOC-CHIP CAPPUCCINO MUFFIN From nourishingnibblescape.blogspot.com

Ingredients: 2 T Butter or Coconut Oil 1 T strong Coffee granules dissolved in 2 T of hot water ¼ t Vanilla Extract 1 large Egg 2 T of Almond Meal (or Walnut Meal - delish) 1 T of Flax Meal (flax seeds ground in coffee grinder) you can omit this and replace with another T of Almond Meal, however it will add slightly more carbs, and I also prefer the added fibre and healthy oils from the Flax. 1 t Coconut Flour Pinch of Salt (I use ground Himalayan) 1 T good Cocoa powder, unsweetened 1 - 2 T sugar replacement (I use Xylitol) to taste ½ t Baking Powder (make your own Aluminium-Free baking powder HERE) 1 block of 90% Lindt chocolate (or approx. 2 T of regular choc chips) ¼ cup mixed Nuts of your choice, roasted and salted, roughly chopped Whipped cream to serve (I used Orley Whip sweetened with stevia drops)

Method: 1. Melt your Butter or Coconut Oil in your mug in the microwave for 20 or so seconds. Swirl it around the cup to help

prevent sticking.

2. Add all the wet ingredients and mix well with a fork.

3. Add all the dry ingredients and mix well.

4. Lastly stir in the choc chips and nuts. Microwave on full power for one minute. Check if cooked. Add another ten

seconds if necessary. Do not over cook. [If you don’t have a microwave, scoop into two ramekins and bake at 180°C

for about 18 - 22 minutes]

5. Remove from the mug and allow to cool a little before adding your dollop of cream, some sprinkled nuts on top,

and a pinch of cocoa powder for pretty presentation… OR, dollop cream straight into your mug and devour without

sharing!

Oh, by the way, this actually serves two, so you could cut it in half and share with someone… but I won’t tell if you don’t)

http://nourishingnibblescape.blogspot.com/2014/02/choc-chip-nutty-cappuccino-cup-cake.html

http://nourishingnibblescape.blogspot.com/2013/08/home-made-baking-powder.html

http://4.bp.blogspot.com/-H8fpijUL1no/Uvoe5MVfYoI/AAAAAAAAALY/Oj0m-s49m1E/s1600/20140210_162138.jpg


LEMON POPPY SEED POPPERS (MINI MUFFINS) From satisfyingeats.com

Makes 18 mini muffins or 9 regular muffins

Ingredients: ½ cup coconut flour 1 t. baking soda Heaping ⅛th t. Organic KAL Stevia or ¼ t. Organic Sweet Leaf Stevia or sweetener of choice, to taste 1 T. poppy seeds ⅛th t. Himalayan salt 1 T. organic coconut sugar or raw honey (optional) Zest of 1 large lemon (or 2 small lemons) 3 T. ghee (for dairy-free) or unsalted butter, melted 3 large pastured eggs ¼ cup plus 2 T. FRESH lemon juice 2 T. water

Method: Preheat oven to 180°C. Oil the wells of a mini muffin pan with unsalted butter or coconut oil or use liners. In a

medium bowl, add dry ingredients (including poppy seeds) and blend well with whisk. To same bowl, add remaining

ingredients EXCEPT water. Whisk batter until wet ingredients are well incorporated. (The batter will foam and become

very thick.) Let the batter stand for 2-3 minutes and then add the 2 T. of water and blend again. Taste for sweetness

and perform the “Microwave Test” as mentioned above to ensure that there is the correct amount of sweetness in

the recipe.

For Poppers (mini-muffins)

Using 1-½ T. scoop, scoop batter into the prepared muffin pan. Bake for 12-15 minutes or until the edges are slightly

brown or toothpick inserted in the centre comes out clean. Cool on drying rack.

For larger muffins

Using 3 T. scoop, divide batter into 9 wells of a standard muffin pan (preferably using a liner). Bake for 15-17 minutes

or until a toothpick inserted in the centre comes out clean. Cool on drying rack.

As always, store grain-free baked goods in the refrigerator.

http://www.satisfyingeats.com/breads/lemon-poppyseed-poppers/

http://bit.ly/organic-Kal-Stevia

http://bit.ly/sweet-leaf-organic-stevia

http://bit.ly/himalayan-salt

http://bit.ly/organic-coconut-sugar-Amazon

http://amzn.to/1nwHf32


CARROT CUPCAKES WITH FROSTING From http://muscle-and-h8.tumblr.com/

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 (I also added a few drops of EZ-Sweetz) 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!

Macros: each cupcake, with frosting, is: 215kcal, 20g fat, 6g protein, 3g net carbs

http://muscle-and-h8.tumblr.com/post/80487195198/low-carb-gluten-free-carrot-cupcakes-with-fluffed


BANANA BREAD By Cilla Benecke

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.

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BISCUIT CAKE (A delicious cross between biscuit and cake) By Sjark

On cutting carbs, one of the first things I missed was baked goods: the

texture, the general carbiness, and the ‘brownness’ thereof, damnit! The

second thing I missed was sweet treats.

I include coconut, as I really enjoy the taste. But those who loathe coconut

– and there seem to be a lot of you! – could omit it; in that case I’d play

around with bulking it up with some psyllium husks and/or chia seeds.

* Tip: Bake almond-flour and linseed/flax seed goods at a lower

temperature than you’d use for conventional baking, to avoid the

formation of Trans fats: 150° C is good.

Ingredients: 2 eggs 1 cup milk 2 cups almond flour 1 cup desiccated coconut ½ cup of sunflower seeds ½ cup of sesame seeds ½ cup of pecan nuts, chopped into nibs ¼ cup of goji berries ¼ cup of dried cranberries 60 g melted butter 6 t of xylitol ½ t of debittered stevia powder 2 t of ground citrus peel (I dry orange and lemon peel then grind it to a fine powder) A glug of vanilla extract (unless you make your own, beware vanilla essence; it contains sugar) ¼ t of cinnamon ⅛ t of nutmeg 1 t bicarbonate of soda A pinch of salt ¼ t of guar gum (could be omitted, but contributes to a good texture)

Method: 1. Preheat your oven to 150°C.

2. Grease and line a large flat baking pan with baking paper. You can omit the baking paper but I find it gives better

results.

3. Put all the ingredients into a large bowl and mix by hand or with a mixer.

4. When all is well combined, tip the mixture onto your baking tin and use a fork to smooth it down and spread it

evenly, including into the corners.

5. Bake for about 35–45 minutes depending on your oven and altitude, until the bake is golden brown and a skewer

inserted comes out clean.

6. Leave to cool then cut to desired size. I like to make big biscuits, about 12.5 cm x 9 cm! BIG generous bakes for big

appetites! So the yield is about 8 huge biscuits, but you can obviously cut yours much smaller if desired.

http://sjarkbites.com/author/jacquie184/


BASIC RUSKS RECIPE By Lititia Hunt Kruger

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


SEED & NUT RUSKS WITH

CRANBERRIES By Jeanette Auret PLEASE NOTE: I prefer using honey when baking cookies and rusks as it helps with cohesion and texture.

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 (or honey) (if you're using honey there is 2,5ml in each serving) 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 3-4 hours. It won't be completely hard at this point. Switch oven off and

allow to cool and harden in the oven.


BAKED CHEESECAKE By Mandy Scanlen

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.


BAKED CHEESECAKE By Carolynn Reynolds Botha

Made it yesterday - even the non-banters thought it was delicious. I combined 2 recipes, so here goes.

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!)

Ingredients: 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!


CRÊPE CAKE By Charmaine Haines

Ingredients: Crepes: 250g Smooth cottage cheese or ricotta cheese 8 eggs beaten 4 T unsalted butter 4 T Xylitol sugar Pinch of salt Cream cheese icing filling: - beat together: ⅓ cup of Xylitol powder 1 block Philadelphia Cream cheese ⅓ tin coconut cream 2 t vanilla extract TIRAMISU VERSION. Add: 2 T dry Marsala wine. (If you don't have Marsala wine substitute with 2 T dry white wine and ½ t brandy) Chocolate Mousse topping: - beat together: ½ can coconut cream ½ tub cream cheese (125g) 2 T Xylitol powder 3 T cocoa powder + 2 blocks of Lindt 90% chocolate melted / optional to enhance choc flavour. 1 t vanilla essence

Method: 1. Layer the crepes with the cream cheese filling in between.

2. Put the mousse topping on top.

3. Sprinkle with coarsely chopped nuts and Lindt 90% cocoa chocolate shavings.

4. Refrigerate for 2 hours and serve with whipped cream.

https://www.facebook.com/charmaine.haines.3?fref=ufi


INTENSE CHOCOLATE TORTE (DEATH BY CHOCOLATE) By Colleen Grove

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 (either dipping into boiling water

then wiping dry with paper towel or use the blowtorch to heat the knife

blade

17. Serve in wedges with raspberries or strawberries for garnish & a dollop

of crème fraiche to cut through the richness

18. You can easily serve 16 from this cake. A thin wedge is all that is

needed!

anting Recipes · PDF fileanting Recipes ompilation TABLE OF CONTENTS Drinks..... 2...

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Transcript of anting Recipes · PDF fileanting Recipes ompilation TABLE OF CONTENTS Drinks..... 2...