banting lasagne

WINNER! BANTING! LCHF!

I grew up making pasta with my mom, rolling out the dough, making the noodles. I’ve always loved how therapeutic dough is. So I’ve really missed that since I started banting, and wanted to try make something similar. While this dough doesn’t knead, or go through a pasta machine, it does make good pasta.

INGREDIENTS for dough

  • 2 eggs
  • 1.5 cups ground up almonds
  • 1/2 cup coconut flour
  • 1 t xantham gum
  • pinch salt

DIRECTIONS

  • Whisk the eggs
  • Mix the dry ingredients together
  • Add the eggs into the dry mixture
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  • Mix into a dough ball and cover with clingwrap (I don’t think this is necessary but I wanted to do it like normal dough!)
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  • Cut off about 1/4 of the dough and roll it out between 2 sheets of clingwrap  until thin
  • Use as you would with normal lasagne
  • Bake for +- 20 minutes and serve!

gluten-free pizza base

WINNER! gluten-free recipe! (NOT banting)!

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I know this isn’t banting, because of the potato starch. But it’s not that much potato starch really 🙂

ingredients (serves 2)
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  • 1 cup macadamia nuts or almonds (blitzed to flour like consistency)
  • 2T potato starch
  • 1t salt
  • 1T yeast
  • 1T honey
  • 1/4 cup warm water
  • 1.5t apple cider vinegar
  • 1T egg whites
  • 1T olive oil

Directions

  • Preheat oven to 35*
  • Combine the yeast, honey and water into your big mixing bowl, stir together and leave to activate for +-5 minutes
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  • Combine the apple cider vinegar, egg whites and olive oil in a bowl and mix well
  • Add the potato starch and macadamia nut flour to the big mixing bowl
  • Add the vinegar, egg white, oil mixture to the big mixing bowl
  • Stir well for about a minute
  • It will be very wet, don’t panic!
  • Put a damp cloth over your bowl and pop it somewhere warm (I put it in the oven) to rise for about 75 minutes
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  • Spread over a silicone baking sheet (which I placed on top of my pizza stone)IMG_0096
  • Get it as thin as possible, and then bake at 250* for about 6 minutes (keep an eye on it)
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  • Remove from the oven, top with desired pizza goodies, and pop back into the oven until the cheese has melted
  • Slice and serve!
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xylitol… but is it natural?

off the beaten path here

So I’ve been hearing some rumblings about xylitol, and decided to really look into it.

Is it natural? Is it a chemical? What’s the deal?

The truth seems to be that while xylitol is an organic substance found occurring in nature, it is a processed product. So all the  xylitol we buy is is “produced by the industrialised process of sugar hydrogenation.   In order to hydrogenate anything, a catalyst is needed, and in the case of xylitol, Raney nickel is used which is a powdered nickel-aluminum alloy.” (ref http://www.thehealthyhomeeconomist.com/xylitol-not-as-sweet-as-its-cracked-up-to-be/)

Sadly, most xylitol is made from GMO corn, so be on the look out for Birch Xylitol if you can – at least you’ll be avoiding GMOs… Remember, if you have too much, xylitol can have a laxative effect. And it is toxic to our pets 😦

That being said it does have it’s virtues – it doesn’t raise your blood sugar levels like normal cane sugar does, and it’s good for your teeth!

Personally, I’ll keep having a spoon in my coffee in the morning, but it’s good to be more informed about what we’re eating.

According to their websites:

  • Sweet Nothings xylitol is made from the corn cob
  • MojoME xylitol is made from the birch trees

References

 

tomato and chorizo soup

WINNER! banting recipe! Dairy Free!

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I got this recipe from my sister-in-law Jan, and it really is a goodie.

ingredients (per person)

  • 500g tomatoes
  • 3/4 pieces of celery
  • 3 cloves on garlic, unpeeled
  • 1 onion, chopped into quarters
  • olive oil
  • salt and pepper
  • 2 cup boiling water
  • 1 stock cube or liquid stock block
  • 4 sun-dried tomatoes
  • 80g chorizo (fried and cut into pieces)

Directions

  • Preheat oven to 180*
  • Put everything (except for chorizo and sun-dried tomatoes) into a roasting dish, cover liberally with olive oil, salt and pepper
  • Roast for +-45-60 minutes
  • Once the tomatoes have started to caramelise, you can remove from the oven
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  • Squish the garlic out of their skins
  • Remove burnt herbs and celery
  • Put remaining veg (including sun-dried tomatoes) into a blender and blitz until required smoothness is achieved
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  • Add chorizo
  • Best served the next day!
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PALEO pancakes (contains honey AND bananas, oh my!)

WINNER! PALEO RECIPE! banting recipe!

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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
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  • Fry for another minute and then dish up on a plate, serve with fresh strawberries, cinnamon and a little more honey

Sugar free “oatmeal ” chocolate-chip cookies

WINNER! BANTING RECIPE! DAIRY-FREE RECIPE!

INGREDIENTS

  • 3/4 cup melted coconut oil
  • 1.5t vanilla extract (or essence if you can’t get hold of extract)
  • 1/2 cup xylitol
  • 1 egg
  • 2.5 cups mixed nuts and seeds
  • 2T flaxseed meal
  • 1/2 cup desiccated coconut
  • 3/4t bicarb
  • 1/2t cream of tartar
  • 1/2t salt
  • 1/2 cup dark chocolate chips (I’ve been making my own sugar free chocolate chips – by combining 3T coco powder with 1/3 cup melted coconut oil, which I then freeze and chop up as needed)

DIRECTIONS

  • Preheat the oven to 170*
  • Blend the nuts and seeds until they are fairly fine
  • Beat the coconut oil, vanilla essence, xylitol and egg together until well combined
  • Add the bicarbonate and cream of tartar and mix well
  • Add the nut/seed mix and combined
  • Stir in the chocolate chips
  • Spoon 3cm of the mix on to a greased baking sheet and repeat until tray is full (will take 2 trays) – I had about 6 cookies per tray – you need to space them out as they will spread
  • Bake for 10 minutes
  • Once cooked pop them in the fridge to fully set

Dairy-free chocolate pots

WINNER! BANTING RECIPE! Dairy-Free REcipe!

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ingredients

  • 1 tin coconut cream
  • 3 heaped T xylitol (powdered in coffee grinder if you can)
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  • 3 egg yolks (keep the whites for something else!) (maybe some enchiladas – recipe here!)
  • tiny pinch of salt
  • 1t vanilla essence
  • 3T coco powder
  • 1T coconut oil

Directions

  • Preheat the oven to 170*
  • Combine the coconut cream, xylitol. coco powder and coconut oil in a medium pot and heat over a low-medium heat whisking occasionally until everything has combined (don’t bring this up to the boil)
  • Add the vanilla essence and salt and remove from heat
  • In a separate bowl, whip the egg yolks
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  • Pour the hot coconut cream mixture into the eggy mixture, whisking the whole time
  • Divide mixture into 4 small ramekins
  • Place ramekins in a large roasting dish, and fill the dish half way up the ramekins with boiling water (thus making a water bath)
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  • Bake for 20 minutes
  • Remove from oven and allow to cool to room temperature
    Place in the fridge with a piece of paper towel on top of them, and then cover with tin foil
  • Allow to set for at least 2 hours
  • Serve with fresh berries, YUM!!!!!!

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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Banting granola bars

WINNER! BANTING RECIPE! DAIRY FREE!

I’ve found myself buying these paleo snack bars, which are just made from dates and nuts, but obviously the dates pushes the sugar content way up. So last night I made my own snack bars. And they are GOOD, although I haven’t mastered getting them into the perfect “bar” shape!

ingredients (serves 4)

  • 2 cups mixed seeds and nuts
  • 1T cinnamon or mixed spice
  • 3T xylitol
  • 1/4 cup desiccated coconut (or coconut flakes)
  • 4T tahini / nut butter (I used 2T tahini  and 2 T nut butter)
  • 1/4 cup melted coconut oil
  • 1t salt
  • 1 egg
  • 1T coco mixed with 1/2 cup melted coconut oil (put this in the freezer on a flat sheet once you’ve mixed them together and allow to freeze for 20 minutes – these will be your chocolate bits!)

directions

  • Preheat oven to 180*
  • Mix all the ingredients (apart from chocolate bits) together in a blender and pulse and well combined (you should still be able to see the nuts/seeds)
  • Remove the chocolate bits from the freezer after 20 minutes and break it up into little shards, add this to the mix
  • Press tightly into a greased bread tin, compressing as much as possible
  • Bake for 20 minutes
  • Remove from oven and allow to cool
  • Cut into bite sized bars

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!

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ingredients (serves 4)

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  • 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
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  • 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
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  • Fry for a few minutes on each side (be careful when you flip them)
  • Serve with fresh berries and cream