Breakfast Fritatta

WINNER! BANTING! LCHF!

INGREDIENTS (serves 2)

• 250ml coconut milk or 250ml cream
• 5 eggs (beaten)
• 10 sundried tomatoes, chopped
• big handful baby spinach leaves
• 200g sausage meat (squeezed out of casings)

DIRECTIONS

1. Preheat oven to 180*
2. Brown the sausage meat
3. Add the sundried tomatoes, spinach to the egg mix and stir well
4. Add the sausage meat
5. Season with salt and pepper
6. Place in a small baking dish and cook for 30-40 minutes (until the egg has set)

Chocolate crepes

WINNER! BANTING! Low carb!

I got this recipe off the loseit magazine website www.loseit.co.za, and just made it a little more practical (i.e. using cup measurements and simplifying the directions!)

INGREDIENTS (makes 2 crepes)

• 2 eggs
• 1/8 cup water
• small pinch salt
• 1/4 t bicarb
• 2t xylitol
• 2t coco powder
• 1/8 c coconut flour
• butter for greasing pan

DIRECTIONS

• Whisk the eggs with the water, add the rest of the ingredients and beat until smooth
• Heat a pan medium hot and grease by adding 1 t butter and allow to melt
• Pour half mixture into pan and swirl around into crepe
• Cook for about 2 minutes then flip and cook for about another minute (until cooked) – then lift it out onto a plate
• Repeat with greasing pan with butter and then add remaining batter and cook as above
• Serve with cinnamon, xylitol, lemon juice and fresh strawberries !

PALEO pancakes (contains honey AND bananas, oh my!)

WINNER! PALEO RECIPE! banting recipe!

Before anyone panics, I know you need to keep your carb count low to bant, and having honey and banana will push your carb count up, but you can definitely still have this dish and stay in ketosis if you stay on the green list for the rest of the day!

ingredients (per person)

• 1/2 small banana
• 1T almond butter
• 1 egg
• 2t butter (for greasing pan)

Directions

• Preheat a frying  pan to medium/hot heat and add butter
• Add ingredients to blender and blitz until smooth
• Pour batter into the heated frying pan, pop a lid on a cook for a few minutes, then flip over once it is sturdy
•     
• Fry for another minute and then dish up on a plate, serve with fresh strawberries, cinnamon and a little more honey

Light and fluffy coconut pancakes

WINNER! BANTING RECIPE! DAIRY FREE!

This is a recipe from my friend Daniel (except he would definitely NOT want there to be bacon in this picture !!!) They’re really light and fluffy – a total hit!

ingredients (serves 4)

• 4 eggs, room temperature
• 1 cup milk / coconut milk
• 2 teaspoons vanilla extract
• 1 tablespoon honey
• 1/2 cup coconut flour
• 1 teaspoon bicarb
• 1/2 teaspoon sea salt
• 1 banana
• 1T psylium husks
• coconut oil or butter for frying

directions

• Add eggs to a blender and blitz on high until fluffy
• Add the coconut milk, vanilla, banana and honey and blitz until smooth
• 
• In a separate bowl, combine all the dry ingredients
• Add the dry ingredients to the blender, and mix for 30 seconds (until all mixed together)
• leave to thicken for 5-10 minutes
• In a medium hot pan,  add the coconut oil / butter
• Add a ladle at a time and smear out until circles
• 
• Fry for a few minutes on each side (be careful when you flip them)
• Serve with fresh berries and cream