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Archive for the category “Banting”

Banting Meatballs

I should really picnic more since it’s such a wonderful outing to enjoy with friends and family plus the added feature of delicious food (and wine).
Banting meatballs
I remember as a young girl doing road trips with my grandparents. We would often make a trip to the beach or visit family who lived inland. My grandfather drove an enormous chocolate brown valiant which was so spacious inside that I could quite comfortably stretch out on the back seat to sleep. My gran always had a delicious assortment of picnic food such as boiled eggs, vetkoek stuffed with savoury mince, meatballs, milktart and her very delicious ginger beer. Picking up from this fond memory, I have made a few picnic friendly foods HERE, HERE and HERE. This particular dish is another favourite to add to the growing list of “mobile” foods.
Because so many people are following the Banting lifestyle, I’ve adapted this recipe to cater for those LCHF (Low Carb, High fat) eaters.
Banting meatballs
You will need:
1 onion (finely diced)
2 medium sized courgettes (grated)
2 cloves garlic, minced
50g grated cheese (you can use any type of cheese)
1 egg plus 1 egg yolk
500g mince (lamb, beef or chicken)
Salt and pepper to taste
Preheat oven to 210 degrees Celsius.
Combine all ingredients in a bowl and mix well.
Roll into golf ball size balls and place on a baking tray lined with baking paper
Bake for 30 minutes or until golden brown.
Banting meatballs
Cook’s notes:
Serve with caulimash or courgette noodles.
You can swop the 2 grated courgettes for a cup of grated sweet potato.


Zucchini and Sweet Potato Slices – Banting friendly

This recipe is a fabulous alternative to the usual meal addition of either roast vegetables or salad. What I like about this dish is the convenience of serving it either hot or cold which makes it ideal for a picnic lunch. The zucchini and sweet potato make a perfect pair to be enjoyed whether you are and avid Banter or not.
Zucchini and Sweet Potato Squares
You will need:
6 eggs, lightly beaten
500g Zucchini, finely grated
250g sweet potato, finely grated
1 bunch of spring onions, chopped
salt and freshly ground black pepper
200g grated cheddar cheese
40g grated Parmesan cheese
100ml Coconut oil
5ml dried basil
5ml dried sage
Zucchini and Sweet Potato Squares
Combine eggs, zucchini, sweet potato and spring onions in a large bowl.
Mix together oil, cheeses and herbs
Combine egg and cheese mixtures and stir well.
Pour into a greased ovenproof dish
Bake at 180 degrees Celsius for 30-40 minutes or until mixture is firm to the touch
Remove from oven and cut into squares
Serve hot or cold

Cauliflower and Bacon Soup (Banting friendly)

This is another delicious recipe that I’ve adapted from the July 2015 edition of Your Family Magazine.
I’ve made this soup a few times, its that good. Not only is it banting friendly, its filling and freezes beautifully.
Cauliflower and Bacon soup (Banting friendly)
You will need:
30ml butter
30ml Coconut oil
250g diced bacon
1 onion (chopped)
2 carrots (grated)
2 celery stalks (sliced)
2 cloves of garlic (crushed)
60ml almond flour
1L home-made chicken stock (Chicken stock recipe)
1 head of cauliflower (cut into florets)
250ml cream
1 packet of diced bacon, fried till crispy.
Heat the butter in a saucepan and fry the bacon till crispy. Set aside.
Using the same pan, fry the onion, carrots and celery for about 5 minutes or until tender. Stir in the garlic and flour and cook for about 2-3 minutes until the flour is lightly browned. Slowly stir in the chicken stock, deglazing the pan as you go. Add the cauliflower and bring to the boil then reduce the heat and simmer for about 15 minutes until the cauliflower is tender. Puree the soup using a stick blender. Add the cream and bacon and season with salt and pepper.
Cauliflower and Bacon Soup (Banting friendly)

Smoked Haddock Bake (Banting friendly)

Summer might be on her way but that doesn’t deter from making delicious oven bakes or comfort food as I like to refer to. This dish which I’ve adapted from an original recipe (cannot remember the source) is in my opinion one of those dishes served in a bowl and enjoyed watching your favourite TV series or movie.
Because people today are becoming more food savvy by watching what they eat; cutting out sugar and bad carbohydrates, I’ve changed this recipe and adapted it to a banting friendly meal. It’s totally delicious and so simple and quick to make.
Smoked Haddock Bake
If you don’t enjoy caulimash, you can change and use potato mash instead

You will need:
25g butter
25g coconut oil
1 medium size onion (chopped)
3 spring onions (thinly sliced)
½ cup of finely chopped parsley
2 cloves of garlic (crushed)
2 Carrots (grated)
20ml Dijon mustard
1 tin coconut cream
1 x 250g bag of washed and chopped up spinach
1 x 500g box of smoked Haddock
Cauliflower Mash:
1 Head of cauliflower (chopped into small florets)
85g Mascarpone Cream
2 tablespoons unsalted butter
Smoked Haddock Bake
Instructions for Haddock Bake
In a heavy based saucepan, melt the butter and coconut oil together on a medium stove. Add the onion, spring onions and carrots. Saute till onions are transparent. Add the garlic and parsley and turn the heat down to low (you don’t want the garlic to burn). Add the coconut cream and Dijon mustard combing all the ingredients evenly. Layer the smoked Haddock steaks on top of the cream mixture and the spinach on top of the fish. Place the lid on the saucepan and allow the fish and spinach to steam on low for about 5 – 10 minutes or until the spinach is wilted.  Once done, take a fork and break up the fish, stirring around until the spinach and fish are evenly distributed.
Smoked Haddock Bake
Instructions for Caulimash:
Fill a medium pot ¼ of the way with water. Bring to the boil and add the cauliflower florets. Boil for about 10 minutes or until the florets are soft. Remove from the water and drain.
Place cauliflower, cheese and butter in a blender and blitz until smooth and creamy.
Place the Haddock mixture in a casserole dish and cover with the caulimash. Grill in oven till done.
Smoked Haddock Bake

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