free banting recipes4

8/17/2019 Free Banting Recipes4

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Banting Recipes Compilation

TABLE OF CONTENTSDrinks ......................................................................... 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


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

DRINKS

BULLET-PROOF COFFEEFromnourishingnibblescape.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 coffeegranules, 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 cocoapowder, or pop in a block of Lindt 90% chocolateSpiced Latte: Add ¼ t ground cinnamon

Vanilla Coffee: Add a dash of good vanilla extract, or seedsfrom a pod - very decadentDreamy Chai: Replace boiling water with freshly made ChaiTea

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 youhave some nice froth.

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

water.

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

peasy peeps!

http://nourishingnibblescape.blogspot.com/2014/02/yes-i-put-butter-and-egg-in-my-coffee.htmlhttp://1.bp.blogspot.com/-0AHfk3oERfU/UvIuz0teFpI/AAAAAAAAAKc/y3Jxk9fXiCU/s1600/20140204_085913.jpghttp://2.bp.blogspot.com/-_5ohxgjLGss/UvIuzOFvL7I/AAAAAAAAAKY/7K02rrzggig/s1600/20140204_085900.jpghttp://3.bp.blogspot.com/-JiG8l4dDuDw/UvItzCuMlFI/AAAAAAAAAJs/tbDE0i78OXk/s1600/20140204_085813.jpghttp://4.bp.blogspot.com/-7bWN7u5uAqo/UvIt1Ht19TI/AAAAAAAAAJ0/l3vHeMb2Rg4/s1600/20140204_085704.jpghttp://4.bp.blogspot.com/-sCxEVIhdQyM/UvIt1doooTI/AAAAAAAAAJ4/ydj-f1Ggbw0/s1600/20140204_085509.jpghttp://nourishingnibblescape.blogspot.com/2014/02/yes-i-put-butter-and-egg-in-my-coffee.html


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

EUREKA 'BANTING BREAD'ByStuartDawes

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 inthe world.

Ingredients:200g Almond flour150g mixed seeds22ml Psyllium husk15ml baking powderPinch salt1T xylitol100g Greek yoghurt/80 ml

250g cottage cheese6 eggs50g 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 BREADByMagdaOlwageTagliaferri

Ingredients:1 Cup Macadamia Butter1 T Bicarbonate Of Soda1 T White Vinegar3 Eggs

Method:1. Mix butter and eggs.

2. Add bicarbonate of soda and vinegar

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

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

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


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LOW CARB FLATBREADFromhttp://alldayidreamaboutfood.com

Yield: 10 servingsA delicious low carb, gluten-free flat bread, perfect formaking sandwiches and panini.

Ingredients:3 ¼ cups almond flour6 Tp coconut flour1/3 cup unflavoured whey protein powder2 t baking powder½ t garlic powder½ t salt4 large eggs¼ 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.

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

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


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2 MINUTE MICROWAVE CARB FREE BREADByChandreBoshoff

Ingredients:1 egg,70mls almond flour,Pinch of salt,25mls melted butter1 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

ByJeanetteAuret

Ingredients:2 cups almond flour2 t coconut flour½ t bicarbonate of soda1 t baking powder½ t Xanthan gum or guar gum¼ cup Xylitol1 ½ t aniseed½ t salt

1 egg½ cup buttermilk

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

2. Mix everything together.

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

4. Bake for 35 minutes.

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

6.

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

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


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CHEESY GARLIC BREADFromhttp://www.cutthewheat.com/

Ingredients:Bread base:

1 1/4 cup almond flour1 T coconut flour3 egg whites, beaten until fluffy2 T olive oil or avocado oil1/4 C warm water1 t live yeast granules1 t xylitol (or honey -- will be eaten by yeast)1/2 C shredded mozzarella cheese1/4 t salt2 t baking powder1/4 t garlic powder1/2 t xanthan or guar gum (optional)Topping:

1 C shredded mozzarella cheese2 T butter, melted1/4 t garlic powder1/4 t salt1/2 t Italian seasoning

Method:1.


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): 175calories,4gcarbs,2gfiber(2gnetcarbs),16gfat,8gprotein

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


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SAVOURY

BASICS

TOMATO SAUCEByCillaBenecke

Ingredients:1 large onion cut finely1 or 2 cloves garlic grated2 tins of Italian tomatoesOlive 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 BROTHBy[Authorunknown]

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 la mb 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 vinegar1 onion2 stalks celery with leaves1 large carrot2 – 3 bay leaves (optional)1 T dried thyme (optional)Water – add the bones to the pot, the water must JUST cover the bones

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


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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 CHUTNEYByTheLowCarbKitchen

This is one of the most popular recipes on Die LowCarbKombuis. Since Mrs Balls took their sugar free chutney offthe market, many people on diet, diabetics andLowCarbers found themselves in a bit of a situation. Somany recipes ask for chutney, and it is just as nice on a

piece of roast meat. So what to do? Well, then we makeour own. I searched hard for a recipe that could replacethis chutney. The problem was to find a recipe that usesingredients that we can find easily in South Africa. This onewas the best by far.

Ingredients50 g onions, chopped1 garlic clove, crushed125 ml diabetic apricot jam (like Weigh Less of Natrodale)15 ml brown vinegar

1 ml chilli powder1 ml cinnamon powderPinch 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 thespices to your liking.

https://www.facebook.com/pages/The-LowCarb-Kitchen/1439740702938604?sk=timelinehttps://www.facebook.com/1439740702938604/photos/a.1439744509604890.1073741827.1439740702938604/1473597962886211/?type=1&relevant_count=1https://www.facebook.com/1439740702938604/photos/a.1439744509604890.1073741827.1439740702938604/1473597962886211/?type=1&relevant_count=1https://www.facebook.com/pages/The-LowCarb-Kitchen/1439740702938604?sk=timeline


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HOMEMADE MAYOByStevenVanDerMerwe

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 n opening th t’s just wide enough to ccommod te your stick blender.

I like to use a 500ml (onepint) 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 LEMONFromwww.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 sliced1/2 cup extra-virgin olive oil (choose a a flavourful olive oil forpesto)1/2 cup pine nuts3/4 cup coarsely grated Parmesan cheese1/4 cup fresh squeezed lemon juicesea 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 basiland garlic is finely chopped, adding oil through the feed tube as you process. (You may need to take off the lid and

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

3.

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

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

you wish.)

4.

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

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

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

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

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


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CAULI-RICEByTheLowCarbKitchen

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 MEATBALLSByIlseDuToit

Yummy lunch box!!! So easy to make.

Ingredients:

500g MincePacket of bacon1 egg1 t Psyllium huskRosemary, salt and pepper.

Method: Fry in coconut oil!!

BREAKFAST DISH

ByIlseDuToit

Easy breakfast done for the week!

Ingredients:8 eggs,1 big zucchini grated,1 packet of bacon,2 medium onions,3/4 cup cheese.100ml double cream,

1 t baking powder,¼ t nutmeg.

Method: 1.

Fry everything except eggs, cheese and cream.

2.

Mix the latter ingredients with bacon mixture.

3.

Pour in baking tin/ bowl. I used grease proof paper.

4.

Bake until firm and golden at the top at 180°C (about 25-35min)

https://www.facebook.com/ilsedutoit?fref=nfhttps://www.facebook.com/ilsedutoit?fref=nfhttps://www.facebook.com/photo.php?fbid=10154551584495511&set=gm.480511235384893&type=1https://www.facebook.com/photo.php?fbid=10154551531780511&set=gm.480507952051888&type=1https://www.facebook.com/ilsedutoit?fref=nfhttps://www.facebook.com/ilsedutoit?fref=nf


17/76


BREAKFAST FOR A WEEK

ByJenniPestana

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

Ingredients:375g back bacon10 large eggs2 cups cream150g Lancewood Feta300g Swiss chard

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

https://www.facebook.com/JenniPest?fref=nfhttps://www.facebook.com/photo.php?fbid=10203666828565626&set=pcb.490309221071761&type=1&relevant_count=4https://www.facebook.com/photo.php?fbid=10203666829685654&set=pcb.490309221071761&type=1&relevant_count=1https://www.facebook.com/photo.php?fbid=10203666829205642&set=pcb.490309221071761&type=1&relevant_count=2https://www.facebook.com/photo.php?fbid=10203666828845633&set=pcb.490309221071761&type=1&relevant_count=3https://www.facebook.com/photo.php?fbid=10203666829685654&set=pcb.490309221071761&type=1&relevant_count=1https://www.facebook.com/photo.php?fbid=10203666829685654&set=pcb.490309221071761&type=1&relevant_count=1https://www.facebook.com/photo.php?fbid=10203666829205642&set=pcb.490309221071761&type=1&relevant_count=2https://www.facebook.com/photo.php?fbid=10203666828845633&set=pcb.490309221071761&type=1&relevant_count=3https://www.facebook.com/photo.php?fbid=10203666828845633&set=pcb.490309221071761&type=1&relevant_count=3https://www.facebook.com/JenniPest?fref=nf


18/76


GRAIN FREE PANCAKES/CREPESFromhttp://www.ibreatheimhungry.com/

Yield: Approximately 4 servingsServing Size: 2 crepes, 2 T filling

Ingredients:For the crepes:

6 eggs140 grams cream cheese, softened1 t cinnamon1 T granulated sugar substitute (Xylitol, Splenda, etc.)Butter for fryingFor the filling:8 T butter, softened⅓ cup granulated sugar substitute1 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.

NotesApprox. nutrition info per serving: 434 calories, 42g fat, 2g net carbs, 12g protein

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


19/76


CHEESY BACON BOMBSByStevenVanDerMerwe

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 Flour4 T. Butter, melted3 T. Psyllium Husk Powder1 large Egg¼ t. Salt¼ t. Fresh Ground Black pepper⅛ t. Garlic Powder⅛ t. Onion Powder10 slices Bacon1 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!


20/76


CHEESE FRITTERSByEllieClarkeSnyman

Ingredients:1 ½ cups fresh whole milk ricotta1 ½ cups shredded mozzarella½ t salt½ t freshly ground black pepper2 cups panko (Japanese bread crumbs) OR sesame seeds (or any seeds or nuts you like)3 large eggs3/4 cup coconut or almond flourCoconut oil, for fryingA few sprigs of thymeLemon

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 androll 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 MUSHROOMSBy[Authorunknown]

Big brown mushrooms

Smear with basil pesto

Smear with cream cheese

Top with some cheese

Fry in butter

Black pepper and salt to taste


21/76


BACON & EGG CUPSFromfatgirltrappedinaskinnybody.com

Makes 12 cups

Ingredients:12 slices bacon8 eggs

½ cup shredded cheddar cheesePinch of salt¼ t black pepper

Method: 1.


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 MUFFINSByLeonieKoekemoer

Ingredients:6 eggs1 cup grated cheddar cheese½ cup melted butter½ t salt¾ cup coconut flour

1 wedge of feta1 ½ cup spinach, raw and chopped finely (I used baby spinach)

Method:

1. Mix eggs, cheddar and butter.

2. Add salt and coconut flour and mix well.

3. Add spinach and feta and mix well.

4. Spoon into muffin tray.

5. Bake at 180C for 20 minutes.

6.

Makes 6 large muffins.

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


22/76


BACON, CHEESE & MUSHROOM MUFFINSCompiledBy:StevenVanDerMerwe

Ingredients:6 Large Eggs3 T Full Fat Cream½ Cup Cooked Bacon – chopped finely½ Cup Cooked mushrooms – fried in bacon fat and chopped finely½ Cup Grated Cheddar Cheese½ t Garlic Powder½ t Mixed HerbsSalt & 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.


23/76


CHOCOLATE CINNAMON GRANOLA

ByTheBantingBlondes

We Want Some Crunch!!This is a really easy and quick thing to make. And doesn'twork out being too expensive if you substitute some of thenuts for seeds and coconut shavings - less rich that way too!

What can we say... it's perfect!

Ingredients:3 T Coconut Oil/Butter3 t cinnamon1 t ground dried ginger½ t nutmeg3 t cocoa powder2 t Xylitol100g sunflower seeds100g coconut shavings

100g flaked almonds25g pumpkin seeds15g golden linseed15g hemp seeds15g 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.

https://www.facebook.com/thebantingblondes?hc_location=timelinehttps://www.facebook.com/thebantingblondes/photos/a.563844917053136.1073741829.563656560405305/564845793619715/?type=1&relevant_count=1https://www.facebook.com/thebantingblondes/photos/a.563844917053136.1073741829.563656560405305/564845793619715/?type=1&relevant_count=1https://www.facebook.com/thebantingblondes/photos/a.563844917053136.1073741829.563656560405305/564845793619715/?type=1&relevant_count=1https://www.facebook.com/thebantingblondes/photos/a.563844917053136.1073741829.563656560405305/564845793619715/?type=1&relevant_count=1https://www.facebook.com/thebantingblondes?hc_location=timeline


24/76


CHEESE DROP SCONESByJeanetteAuret

Ingredients⅓ Cup coconut flour¼ t baking powder¼ t salt¼ t garlic & herb seasoning1 t Dijon mustard2 eggs¼ cup coconut oil or butter melted½ 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

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


25/76


BLUEBERRY GRANOLAByTheLowCarbKitchen

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 nuts80 ml sunflower seeds125 ml coconut125 ml almond butter80 ml linseed flour10 ml vanilla essence45 ml coconut oil, melted250 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.

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


26/76


SNACKS

EASY PIZZA BITESByMelissa@SatisfyingEats

Ingredients:½ cup almond flour½ cup grated Parmesan cheese

¼ cup coconut flour2 t. baking powder½ t. garlic powder¼ t. salt½ t. dried basil*¼ t. oregano*¼ t. dried thyme*85g pepperoni, chopped115g mozzarella, shredded4 T. salted butter, room temperature2 large eggs

¼ cup plus 2 T. sour creamOptional 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.

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


27/76


CHEESE STICKS / BISCUITSBy[Authorunknown]

Ingredients:100g Almond flour50g grated cheese50g butterPinch salt½ t. mustard powder½ t. Baking powder

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

BILTONGByStuartDawes

Make your own biltong for ½ shop price.

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

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

Cut it into 1'' thickness

Brush with a very little Worcestershire Sauce

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

Push seasoning into the meat.

Hang is a suitable area with a fan on.

Test after 3-4 days

Freeze so it doesn't continue to dry out

https://www.facebook.com/stuart.dawes3?fref=nfhttps://www.facebook.com/photo.php?fbid=10152692432099204&set=gm.480422885393728&type=1https://www.facebook.com/stuart.dawes3?fref=nf


28/76


SAVOURY ALMOND/COCONUT, SEED CRACKERSByLizThompson

Ingredients:½ c milled almonds or flour¼ c coconut flour or, milled desiccated coconut¼ c desiccated coconut¼ c sesame seeds¼ c poppy seeds½ - 1 t ground cumin½ - 1 t ground coriander½ - 1 t ground black pepper2 heaped T grated hard cheese, like parmesan or grano pandano¼ t onion powder¼ t garlic powder - optional2 t dried herbs2 t psyllium husk2 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.


29/76


CHEESE OR SWEET BISCUITSByStuartDawes

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 flour50g grated cheese50g butterPinch salt½ t. mustard powder½ 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 CHIPSByPriscillaLockeBarker

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.

https://www.facebook.com/stuart.dawes3https://www.facebook.com/priscilla.lockebarkerhttps://www.facebook.com/priscilla.lockebarkerhttps://www.facebook.com/stuart.dawes3


30/76


SIDE DISHES

BROCCOLI SALADFrom http://www.foodnetwork.com/

Ingredients:1 head broccoli6 to 8 slices cooked bacon, crumbled

½ cup chopped red onion220 gram sharp Cheddar, cut into very small chunks1 cup Banting friendly mayonnaise2 T white vinegar¼ cup xylitol (or other sugar replacement)½ cup halved cherry tomatoesSalt and freshly ground black pepper

Method: 1. Trim off the large leaves from the broccoli stem.

2.

Remove the tough stalk at the end and wash broccoli head thoroughly.3. Cut the head into flowerets and the stem into bite-size pieces.

4. Place raw pieces in a large bowl.

5. Add the crumbled bacon, onion, raisins if using, and cheese.

6. In a small bowl, combine the remaining ingredients, stirring well.

7. Add to broccoli mixture and toss gently.

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


31/76


BABY SPINACH SALADFromhttp://www.bbcgoodfood.com/

Ingredients:140g fine green beans 4 T olive oil6 rashers smoked streaky bacon, chopped into small pieces2 thick slices crustless Banting bread, cut into cubes(optional)200g mushrooms, sliced1 avocado, halved and sliced250g baby spinach

For the dressing1 small garlic clove, crushed1 T wholegrain mustard1 T red wine vinegar3 T extra-virgin olive oil

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

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

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

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

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

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

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

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


32/76


LOW CARB LOADED CAULIFLOWERByEmilyBerkman

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 Chives½ cup Mayonnaise½ cup Sour Cream2 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 & SOUPByStuartDawes

Creamed spinach, my favourite :)

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

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

liking.

Spinach soup:

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

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

https://www.facebook.com/notes/banting-tim-noakes-diet/low-carb-loaded-cauliflower/451079761661374https://www.facebook.com/stuart.dawes3https://www.facebook.com/stuart.dawes3https://www.facebook.com/notes/banting-tim-noakes-diet/low-carb-loaded-cauliflower/451079761661374


33/76


BANTING BRAAI PAPBy Cathy Sonnekus

Ingredients:2 large sweet potatoesCauliflowerCheeseButterChopped OnionsChopped Green pepperChopped tomatoChopped mushroomsBaconPaprika

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.


34/76


LIGHT MEALS

ULTIMATE CHEESE CRUST PIZZAFromCutthewheatbyLeeannTeagno

Ingredients:1 ½ C shredded mozzarella cheese2 T grated parmesan cheese

¼ t garlic powder½ t dried basilDash of salt (⅛ t)2 eggsDesired 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!

Entirecrusthasjust8gnetcarbs.Crustshouldfeed2-4peopledependingontheirappetites.

http://www.blogger.com/profile/06794656144464779172http://www.blogger.com/profile/06794656144464779172


35/76


SWEET POTATO NACHOSByLeonieKoekemoer

Preparation time: 15 minCooking time: 20 min

Ingredients:1 large sweet potato - sliced into small chips

Olive oil for roastingSalt and pepper to season1 cup grated cheddar/mozzarella1 tomato - chopped fine½ onion - chopped fine½ t dried chilli flakesDried oregano1 avocado - mashedSalt and pepper for avo½ t white spirit vinegar for avo mash1 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 EGGSByCathySonnekus

Ingredients:EggsPork mince (ask your butcher to grind the mince fine andnot to put anything else in the mince – just the meat)

Finely chopped onionsSalt & 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.


36/76


INDIVIDUAL QUICHESByPriscillaLockeBarker

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

Ingredients:6 Extra Large organic eggs250ml fresh cream

1 t baking powder1 t hot English mustard powderPink salt and ground pepper to taste25ml 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

ByTonyEnMaureenSabben

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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BILTONG QUICHEByMariéMentz

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 Butter15ml Olive oil1 Onion, finely chopped100 g Grated cheddar cheese250ml Double thick cream (Woolies)125ml Buttermilk or sour cream120g Biltong, finely cut or grated1 Pickled onion, more or less the size of a golf ball, finely chopped30ml Parsley, chopped15ml Cracked black pepper5ml Mustard powder

15ml Lemon juice5ml Grated lemon rind5ml 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 QUICHEDeur Yvonne Dippenaar

Kors bestandele:240 g Amandel Meel230 g Botter150 g Cheddarkaas

Vulsel bestandele:500g Spinasie45 ml olyf olie250 g Spek1 groot Ui1 Knoffelhuisie300 g SampioeneSout, peper en aromat100 g Gerasperde cheddarkaas

Bolaag bestandele:3 Eiers150g Korrelerige maaskaas100 ml Cream/Sour Cream1 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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THREE CHEESE & TOMATO QUICHEByYvonneDippenaar

Ingredients:For the crust:

200g almond flour200g grated cheddar cheese200g soft butter10ml oreganoFor the filling:

800g baby tomatoes2 garlic clovesFresh thyme2 T of sugar (Stevia or XylitolOlive oilPinch of salt & pepper1 punnet of fresh basil leaves1 Brie cheese of choice100ml of roasted pine nuts350ml cream3 eggsParmesan 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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CREAM OF TOMATO SOUPByTheLowCarbKitchen

Ingredients:30 g butter125 g onion2 x 410g cans chopped tomatoes500 ml chicken stock (made with 2 stock cubesand 500 ml boiling water)250 ml creamSalt and pepper to taste15 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 *


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MAIN MEALS

CHICKEN SOUP ON A BUDGETByStuartDawes

Cheapest soup out!

Ingredients:

½ kg Chicken necks yes chicken necks shhhh don't tell anyone :)2 Large onions chopped2 Carrots chopped.2 Leeks chopped3 Zucchini (baby marrow) choppedSmall head of cauliflower florets.

Method: All in one pot;Brown necks in lard/ coconut oil add ½ t saltBrown onions

Add carrots leeks zucchiniStir & brown slightlyAdd 1litre boiling waterCover & cook for two hoursRemove necks & add cauliflower & simmer until just tenderSeason & its readySometimes I blitz it so it can be drunk from a mug

BAKED CHICKEN CURRYByEstelleLouiseFilen

Ingredients:8 x chicken thighs, skin removed3-4 T mild curry powder¼ cup chutney6 cardamom pods1 can chopped peeled tomatoes1 can coconut cream1 cup chicken stock1-2 onions, sliced3 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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THAI CURRYByJessicaFairman

Ingredients:OnionsMushroomsGingerChilliesGarlicYellow curry pasteChicken breasts1 can coconut cream1 can coconut milkFresh 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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CHICKEN CORDON BLEU SOUPByTheLowCarbKitchen

This is a perfect winter soup to make in your slow

cooker.

Ingredients:6 x 250 ml chicken stock

350 g cooked ham, chopped150 g mushrooms, chopped120 g onion, finely chopped10 ml tarragon5 ml salt5 ml freshly ground black pepper500 g deboned, skinned chicken breasts45 ml crushed garlic45 g butter375 ml cream125 ml sour cream

50 g grated parmesan cheese120 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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CHICKEN PIEByTheLowCarbKitchen

This recipe is one of the Top 3 Most Popular Recipeson Die LowCarb Kombuis. It was tweaked from arecipe that I saw on Huisgenoot's Facebook page. It isquite 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 breastsSalt and pepperJuice and rind of 1 lemon250 g mushrooms, slicedOil200 g spinach, stems removed3 eggs, beaten250g-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


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CHICKEN BIRYANIByJeanetteAuret

Ingredients:

1 whole chicken cut into 8-10 pieces, or usechicken pieces.

3/4 cup light olive oil4 onions sliced into rings1 head of cauliflower to make cauli rice.7.5 ml ground coriander7.5 ml turmeric (plus 1 t for the cauli-rice)1 cinnamon stick2 bay leaves5 cardamom pods- seeds taken out1 t garam masala5ml cumin seedsFresh chopped chilli to taste 5-15ml.10 ml salt (or to taste)250ml full fat yoghurt2 t minced ginger2 t minced garlic6 hard boiled eggs50 grams toasted flaked almonds3 ripe tomatoes chopped, or ½ tin canned tomato.3 large carrots dicedGreen 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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BUTTER CHICKENOriginalbyIlseFourie,AdaptedByPeterMarx

Ingredients 1:4 – 5 chicken breasts cut into bite sized pieces1 t salt5 T double cream yogurt2 t garam masala2 t tandoori masala1 t cumin powder2 t olive oil

Ingredients 2:1 large onion diced2 t olive oil400 ml strained tomatoes / puree2 t minced ginger2 t minced garlic1 t chilli powderSalt to taste

Ingredients 3:100 g butter250 ml double cream250 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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CHICKEN A LA KINGByPriscillaLockeBarker

Ingredients:2 T butter1 Green pepper, white pith removed seeded, and finely chopped1 punnet button mushrooms, finely sliced1 t pink salt1 and ½ cups cream½ cup milk700 gr cooked diced chicken3 egg yolks2 t lemon juice1 T paprika2 t chopped parsley3 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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CREAMY CHICKEN LIVERSByAnjaBreytenbach

Ingredients:1 Small Tub of Chicken livers (thawed)½ Cup of Cream1 t Garlic1 t Dijon Mustard1 t TurmericSqueeze Lemon JuiceSalt & Black pepper2 Sprigs chopped Spring Onion6 Chopped Mushrooms6 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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CHICKEN BREAST STUFFED WITH SPINACH, PARMESAN & RICOTTA, WRAPPED IN BACONByStevenVanDerMerwe

Ingredients:4 chicken fillets250g cut spinach350g ricotta cheese

¼ cup freshly grated parmesan cheese16 pieces streaky bacon¼ t Robertson’s Garlic Salt2 t Robertson’s Italian Spice¼ t Robertson’s Ground Black PepperRobertson’s Salt to taste2 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 untilblended.

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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CHEESY BROCCOLI, CHICKEN & "RICE" CASSEROLE WITH BACONByRienieRoelofse

Ingredients:2 cups steamed, small broccoli florets2½2 cups “cauli-rice” ¼ small red or yellow onion, minced1 t garlic, minced5 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 fat2 T butter (preferably organic, grass fed)1¾ cups shredded sharp cheddar cheese (¼cup set aside)½ t black pepper¼ 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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CURRY FISHByTheLowCarbKitchen

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 snoek4 onions30 ml curry powder500 ml vinegar5 ml turmericPinch of salt5 ml xylitol or to taste

Method:1.

Cut the fish in pieces and sprinkle with salt and pepper.

2.

free banting recipes4

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