Flax spaghetti

WINNER! BANTING RECIPE!

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ingredients (serves 2)

  • 125g per person of flax spaghetti (I bought this from Coimbra in Lansdowne Road, Claremont, Cape Town)
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  • 1 tin of tomato puree
  • 1 chopped onion
  • 3T+ butter + olive oil
  • 1/2 pack chopped courgettes
  • 1/2 chevin goats cheese
  • basil for serving
  • jalapeno slices if you like it spicy!

Directions

  • Melt the butter in a medium hot frying pan (Add a little olive oil to prevent it from burning)
  • Add the chopped onions and fry gently for about 15 minutes until soft and sweet
  • Add the courgettes and fry for a few minutes
  • Add tomato puree and simmer gently for about 15 minutes
  • In the meantime bring a big pot of salted water to the boil and cook the flax spaghetti for about 5 minutes (too long and it’s mushy)
  • Drain and add some butter
  • Top with your sauce, goats cheese and fresh basil (and jalapenos if you like it spicy!)
  • YUM!

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Sweet potato nachos

WINNER! BANTING RECIPE! 

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I really love nachos. Serve up with a big portion of zucchini frites it is a total winner. In this month’s “Lose It” Magazine, Sally-Anne Creed was asked about beetroot, sweet potato and butternut with banting and she had this to say “You can eat these if you’re not carrying a lot of extra weight. If you’re trying to lose weight, it’s better to steer clear. Vegetables like these are nutritious, but they’re much higher in carbs than other veggies, so we suggest you have them now and again for their nutritional value and great taste, and for variety. However, don’t include them all in one meal. For example, have half a sweet potato, but don’t have it with beetroot and butternut. If you’re diabetic, however, it’s best to stay away from the higher carb vegetables like beetroot, sweet potato and butternut.” Get the magazine here https://www.mysubs.co.za/magazine/lose-it-the-lchf-way

ingredients (serves 2)

  • 1 packet zucchini chopped into chips
  • 1 sweet potato, sliced into oval discs
  • olive oil
  • salt
  • 1 avo
  • 6 rashers of bacon
  • 1/3 chevin of goats cheese
  • fresh coriander

directions

  • Preheat oven to 200*
  • Toss the sweet potato and zucchini well in the olive oil, and lay them flat on a baking sheet
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  • Roast for +-30 minutes, turning after about 20 minutes (you may need longer depending on your oven)
  • Fry the bacon
  • Fry up the avo in the leftover bacon oil
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  • Compile the nachos with sweet potato chips on the bottom, avo, blobs of goats cheese and bacon
  • Garnish with fresh coriander and serve with zucchini frites
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Grilled chicken with a sweet mustard sauce

WINNER ! BANTING RECIPE ! DAIRY FREE!

This is a lovely little recipe – so tasty, I love the sweetness from the pineapple and the mustard tang in the sauce.

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ingredients (serves 2)

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  • 2 T wholegrain mustard
  • 2 T dijon mustard
  • 1 T honey
  • 2T coconut oil
  • 1/3 cup chopped pineapple
  • 2 chicken breasts – cut lengthways

directions

  • Fry the pineapple in the coconut oil for about 5-10 minutes on a medium/high heat until golden and caramelising on all sides
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  • In a blender, add the mustard and honey along with the pineapple
  • Blitz until smooth
  • Separately, fry the chicken in the leftover coconut oil from the pineapple – if you’ve cut them lengthways it shouldn’t take more than 2/3 minutes per side on a medium/high heat
  • Serve with zuchini fried (drizzled in olive oil and salt and roast in the oven for 30 minutes)
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Chia Porridge – chocolate and coconut

WINNER ! BANTING RECIPE ! DAIRY FREE!

Oh my wonderful Chai Seed discovery happiness!!!! I haven’t been loving breakfasts without yoghurt, and I’ve been on the search for some alternatives that are still yummy (coconut yoghurt was good). Then I came across chai seeds. They are amazing little balls of health http://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/ and this morning’s breakfast was more like dessert than breakfast. WIN!!!

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ingredients

  • 1/4 cup chia seeds
  • 2T coco powder
  • 1t vanilla extract
  • 2t xylitol
  • 200ml coconut cream
  • 200ml water

directions

  • Mix everything together in a bowl
  • Cover and refrigerate overnight (this allows the chia seeds to absorb all that liquid and become all porridgey)
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  • Serve with fresh berries

You can emit the coco if you want a plain porridge, maybe add some cinnamon and a bit more vanilla; make a berry porridge pureeing a few berries and throwing them into the mix before you refrigerate

banting enchiladas

WINNER ! BANTING RECIPE ! DAIRY FREE!

I used to love enchiladas – and it was all I felt like this evening, tough when you are Banting and off dairy… But turns out it was rather simple to make a super delicious Banting / paleo version that is as nice if not yummier than the original!

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ingredients for the “enchilada wraps” (serves 2)

  • 4 egg whites
  • 2t coconut milk

directions for the wraps

  • Beat the egg whites with the coconut milk
  • Heat a frying pan to medium/hot
  • Pour 1/4 the mixture into the pan and swirl around until it is coating the bottom of the pan
  • Put a lid on the pan, and let it cook for about 1 minute
  • Lift out with a spatula
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ingredients for the enchilada sauce

 

  • 2 chicken breasts, seasoned
  • 1 tin chilli tomatoes (or normal tomatoes if you prefer)
  • 1t honey
  • 1T cajun spice
  • salt and pepper
  • few drops of smoked tabasco
  • olive oil / coconut oil

directions for the sauce

  • Heat a pan to medium/hot and fry the chicken in a little olive oil/coconut oil for about a minute per side (just to brown it a bit)
  • Add the tomatoes, honey, tabasco and cajun spice
  • Reduce heat to medium and put the lid on and leave to simmer for about 15 minutes (just check your chicken is cooked)
  • Remove chicken from the sauce and shred it between 2 forks
  • Mix the shredded chicken with the sauce
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Fill the wraps with your enchilada chicken mix, top with fresh guacamole, jalapenos and a little more enchilada sauce
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*Because I am dairy free at the moment I made cashew nut sour cream by blending 1 cup of soaked (for 4 hours) and drained cashews with 1/3 cup water, 1t lemon juice and 1t honey

 

Spinach and courgette pie – guest post by Kirsten Norris

WINNER ! BANTING RECIPE ! GUEST POST

My dear friend Kirsten, made this delicious dish for dinner last night and I had to share it with everyone – so this is her post!

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ingredients

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candied tomatoes

  • 3 Tbs olive oil
  • 375g rosa or cherry tomatoes, sliced in half
  • salt and black pepper
  • 3 Tbs balsamic vinegar
  • 1.5 tsp xylitol

filling

  • 3 Tbs olive oil
  • 1.5 garlic clove, minced
  • 1.5 shallot or brown onion, finely diced
  • 3-4 courgettes (200g), coarsely grated
  • 1.5 bunch fresh spinach, centre stalk removed and finely shredded
  • 120g pack sweet baby spinach, chopped (the baby leaves are more tender and slightly sweeter, which gives
  • 3 spring onions, diced
  • zest of 1 lemon
  • a pinch of nutmeg
  • ½ tsp dried oregano
  • 250g ricotta
  • 80g feta
  •  ¼ cup Parmesan cheese
  • 3 eggs

directions– candied tomatoes

  • Preheat the oven to 200º C.
  • Line a small baking sheet with parchment paper or foil and spray with non-stick cooking spray. Spread the tomatoes out onto the tray and drizzle with the olive oil and balsamic vinegar. Season with salt, pepper and xylitol.
  • Roast for 35-40 minutes until all the liquid has evaporated and the tomatoes are sticky. Set aside while you get on with the spinach filling.

directions– spinach and courgette filling

  • Heat the olive oil in a pan and sauté the shallot and garlic for several minutes. Add the courgettes, spinach and spring onions to the pan. Cook until wilted down. Season with salt, black pepper, lemon zest, nutmeg and oregano. Set aside to cool for several minutes.
  • Preheat the oven to 200º C.
  • Grease a 25 x 15 cm baking dish. Crumble the ricotta and feta into the spinach mixture. Add the Parmesan and eggs. Stir to combine. Try to keep some of the ricotta and feta whole as it creates little pockets of creaminess when baked.
  • Top with the candied tomatoes, cut side facing upwards. Bake for about 30-35 minutes, until the top is just starting to colour.Serve hot or at room temperature with toasted sourdough bread or an avocado, almond and rocket salad.

stuffed mushrooms

These were so yummy! We had vegetarian and non-vegetarians varieties (with / without bacon). Serves 4

WINNER! BANTING RECIPE

ingredients

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  • 8 large brown mushrooms (stems removed)
  • 1/2 tub creme fraiche
  • 3 cloves roasted garlic
  • 1/2 packet bacon
  • 1/2 cup grated cheese
  • Salt and pepper
  • 1T olive oil

Directions

  • Preheat oven to 180* and grease a baking tray
  • Combine all the ingredients (apart from mushrooms) together in a bowl
  • Place the mushrooms on the baking tray with the tops facing down
  • Spoon in 1/8 of the mixture into each mushroom
  • Drizzle over the olive oil
  • Baked for around 20 minutes (until bubbly and the cheese is all melted and brown)
  • I topped these with jalapenos (because I firmly believe chillis belong on all my food 😉 )
  • Serve with a salad (if you want to)

Pizza pie

This is based on a recipe on http://www.uplateanyway.com. We really enjoyed it, but it is a lot of cheese (which resulted in bad dreams for me!) I don’t have a microwave so I did all the melting over a double boiler, but you could just as easily melt the cheese in quick bursts in the microwave. This recipe makes 2 pizza pies (enough for 3 people). I would suggest serving it with a delicious salad.

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WINNER! BANTING RECIPE

ingredients

  • 8T Almond Flour
  • 6T Coconut Flour
  • 1/4 cup butter (melted)
  • 3 cups mozzarella cheese
  • 1t garlic salt
  • 1 cayenne pepper
  • 2 eggs
  • Fillings (1 cup cheese as a base) and others such as roasted butternut, tomatoes, garlic; olives; parma ham, jalapenos, etc

Directions

  • Pre-heat the oven to 180*
  • Using a double boiler, gently melt the cheese in a pot (like you would do with chocolate)
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  • Add the butter and stir to combine (it will look like it won’t mix together, but it will)
  • Add the other ingredients and stir well (put it back on the double boiler to get it to mix well)
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  • Pour half the mix onto a silicone mat and put some clingwrap onto
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  • Roll out dough to about 0.5cm
  • Slice up (as per pic)
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  • Put filling in centre, and gently fold the dough up around the centre (I used roasted tomatoes, roasted garlic, roasted butternut, olives and cheese)
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  • Repeat for 2nd pizza pie
  • Bake for 15 minutes
  • Slice up and serve!

Seared cajun angelfish and salad

Another hot day, combined with a sore neck, meant I had no desire to cook (a VERY rare occurrence). This was done in 10 minutes, from start to finish!  The salad is based on the smoked summer salmon salad I made last week. It serves 3 people for dinner.

WINNER! BANTING RECIPE

Salad ingredients

  • 1 packet lettuce of your choice
  • 1/2 jar caper berries
  • 1/2 packet olive (pitted)
  • 1 small pack of feta (cubed)
  • asparagus and tender stem broccoli (blanched)
  • 1 boiled egg per person (quartered)
  • Vinaigrette (2 parts olive oil, 1 part lemon juice, spoon of mustard, salt and pepper)

Fish ingredients

  • 300g Angelfish fillets
  • Cajun spice
  • Salt and pepper
  • 2T olive oil
  • 1T butter

Directions

  • Combine all the salad ingredients in a bowl
  • Heat a large frying pan to medium high heat
  • Add oil and butter, and once melted add the fish
  • Sear for +- 1.5 minutes on each side, until JUST cooked
  • Serve!

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Peri peri chicken livers

YUMMMMM! Creamy, spicy goodness.
This recipe serves 2.

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WINNER! BANTING RECIPE

Ingredients

  • 4 T butter
  • 1 big onion (sliced)
  • 4 cloves garlic (chopped)
  • 250g free range chicken livers
  • 1 red pepper
  • 80ml cream
  • sliced jalapeno chillies (to taste)
  • dried chilli flakes (to taste)
  • 1/2 cup white wine
  • 1 cup tomato puree
  • 2T olive oil
  • salt and pepper
  • fresh basil (half packet)
  • 2T lemon juice

Directions

  • Melt the butter in a pan on a low medium heat, add sliced onions and cook slowly until sweet and soft (30-40 minutes)
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  • Add the garlic and fry for another minute
  • Turn the heat up and add the wine, simmer until reduced by half
  • Add the tomato puree, lemon juice and red pepper and leave on a low heat to simmer
    Wash chicken livers and pat dry
  • Season with salt and pepper and rub the olive oil over them
  • Heat up a heavy based pan to super hot
  • Drop in the chicken livers (don’t touch them)
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  • Turn over with a fork after 1.5 minutes and fry on the other side for approx the same time (until browned nicely on both sides)
  • Reduce the heat and add the sauce to the pan; add the cream and chilli and simmer for a few minutes
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  • Serve with fresh basil
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