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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
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!
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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!!!
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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
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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
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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.
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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
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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.
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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
Method:
1. Preheat oven to 200°C.
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
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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
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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.
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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.
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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?
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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.)
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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
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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)
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16 | P a g e
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
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17 | P a g e
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
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18 | P a g e
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!
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19 | P a g e
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
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20 | P a g e
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
Method:
1. Preheat oven to 180°C.
2. Whip the eggs, salt, pepper and cheese with a fork. Spray non
stick spray in 12 muffin tins. Wrap each piece of bacon inside
the sides of each muffin cup.
3. Fill each bacon lined muffin cup 3/4 of the way with the egg
mixture.
4. Bake for 30-35 minutes, until the egg cups are golden brown
and don’t jiggle. Use a knife to scoop them out of the tins.
Serve immediately.
5. Each cup is about 100 calories. So you can eat a few of them
for breakfast and not feel guilty about eating TOO much junk, but you still get some tasty bacon!
6. It seems like a lot of people have had great success making these, but have partially pre-cooked the bacon. I haven’t
tried it that way yet, but it seems like it works well. 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.
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21 | P a g e
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.
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22 | P a g e
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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23 | P a g e
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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24 | P a g e
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)
Method:
1. Preheat oven to 100°C.
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.
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25 | P a g e
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
Method:
1. Preheat oven to 180°C.
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.
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26 | P a g e
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
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27 | P a g e
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.
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28 | P a g e
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.
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30 | P a g e
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.
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31 | P a g e
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
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32 | P a g e
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.
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33 | P a g e
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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34 | P a g e
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.
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35 | P a g e
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
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36 | P a g e
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!
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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
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38 | P a g e
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.
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39 | P a g e
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 *
Total Carbs 5.1g * Net Carbs 3.8g
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40 | P a g e
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
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41 | P a g e
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.
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42 | P a g e
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
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43 | P a g e
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
Total Carbs 3.0g * Net Carbs 2.1g
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44 | P a g e
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.
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45 | P a g e
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.
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46 | P a g e
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.
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47 | P a g e
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
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48 | P a g e
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.
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49 | P a g e
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
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50 | P a g e
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
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51 | P a g e
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 35 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
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52 | P a g e
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).
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53 | P a g e
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
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54 | P a g e
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!
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55 | P a g e
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.
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56 | P a g e
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.
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57 | P a g e
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.
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58 | P a g e
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
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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!
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60 | P a g e
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
Method:
1. Preheat oven to 180°C.
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!
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61 | P a g e
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
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62 | P a g e
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!
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63 | P a g e
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.
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64 | P a g e
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!
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65 | P a g e
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)
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66 | P a g e
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.
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67 | P a g e
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
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68 | P a g e
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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69 | P a g e
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.
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70 | P a g e
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
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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.
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72 | P a g e
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.
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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!
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74 | P a g e
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.
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75 | P a g e
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!
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T = Tablespoon t = teaspoon
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