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Archive for the tag “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
Method:
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.

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.
Instructions:
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
NOTE:
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

Lemon Tartlets

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These delicious tartlets are individually low in carbs and a great treat for those sweet toothed banters like myself.  I’ve used my Coconut Truffle recipe for the base which you can get here.  Once you’ve made the base mixture, press into individual tartlet baking tins (makes 5) and bake blind at 180 degrees Celsius for 10 minutes.  Remove from the oven.  Once cooled, remove the pastry shells from the moulds and set aside.
For the filling you will need
1 tin of condense milk
Half a cup of lemon juice
1 tub (175ml) cream stiffly beaten
Method
Add the lemon juice to the condense milk in a bowl and mix well.  Add the stiffly beaten cream and once all combined fill each pastry casing with the mixture.  Place in the fridge for 1-2 hours and allow to set

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Coconut Truffles

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Every “banter” needs a low carb treat every now and then.  These golden coconut beauties are just that.  Not too many though……….

Ingredients:
250 ml desiccated coconut
50ml organic raw Xylitol (@PicknPay or @dischem)
20ml Maizena (7g of carbs per 15ml)
1 egg
5ml almond or vanilla essence
Pinch of salt

Method:
Combine all ingredients to form a thick paste.  Roll into bite size balls, place on a baking tray (greased), flatten slightly with the back of a spoon and bake in a pre – heated oven of 180*C for 10-15 minutes.

Cauliflower Patties

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For this Low Carb snack or meal accompaniment you will need:

1 small cauliflower (grated)
1 cup of Cheddar cheese
1 egg
Seasoning (salt and pepper)
Pinch of smoked paprika (or spice of your choice)

Method:

Microwave grated cauliflower till done – 3-5 minutes on high.  Once cooled add the grated cheese, egg, seasoning and paprika.   Mix well and fry spoonfuls in olive oil, butter or coconut oil till golden and crispy.

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