This book is a compilation of information and recipes I got from Facebook and the Internet about the Low Carb High Fat (LCHF) lifestyle, also known as Banting.
When I heard about Banting, I was sceptic at first and joined a Facebook Group called “Banting for Beginners”. I followed this page for more than 2 months and realised that Banting is the lifestyle I want to follow. Why would I go on another boring, tasteless diet if I can change my lifestyle to Banting where I can eat all the good stuff!
Every Banter I talked to, said the same thing, “Banting changed my life”.
I started Banting on the 20th of July 2015 and I’m just loving it!! I have never felt so healthy and energetic and as a bonus, I’M LOOSING WEIGHT!!! I feel as if I have hit the jackpot!!
I started collecting information and recipes about Banting and I came to realise that I have enough of everything to put it in book form. So here goes! Enjoy!
Banting in a Nutshell 3
What is Ketosis? 6
The 10 Golden Rules of Beginner Banting 7
Daily Serving 9
Visual Plate 9
Green is an All-You-Can-Eat List 10
Orange is an Eat-Now-And-Then List 12
Red will contain all the Foods to Avoid List 13
Did You Know? 15
Q’s & A’s 21
Bread & Rolls 24
Beef Mince 82
Muffins & Scones 196
Savoury Snacks & Dips 210
Jams, Chutneys & Sauces 239
Desserts & Sweets 255
Cakes & Cookies 270
BANTING IN A NUTSHELL What Exactly is Banting? The premise of Banting is such: simple carbohydrates such as sugar, grains and white starches are bad, and that fat – contrary to popular dogma – is good. Also known as ‘LCHF‘ (Low-Carb, High Fat), the Banting lifestyle advocates the consumption of good, healthy fats, namely from: coconut and olive oil, butter, cream, avocados, eggs and animals fats. Deemed unhealthy fats, seed oils are firmly disallowed. So, if you’re adopting the Banting lifestyle (which I think you should), say goodbye to margarine, sunflower oil, canola oil, grapeseed oil, cottonseed oil and corn oil amongst others. Why? Because these oils are polyunsaturated and have undergone a number of processes in their manufacture that have rendered them toxic and unstable. Contrary to the common, misinformed perception – Banting is not a high protein way of eating. It is a low carbohydrate, medium (normal) protein, higher-than-previously-recommended fat, way of eating. Like most ‘diets’ (any ‘Banter’ will be quick to tell you that that “banting is not a diet, it’s a lifestyle!”) – the usual ‘junk’ foods are not allowed: fast food, fizzy drinks, sugar, sweets, cakes, chocolate, chips, bread etc. Unlike most of those diets though, the Banting lifestyle also dictates that ‘pseudo-healthy’ foods get the boot: low-fat anything, soya products, wholegrain breads and cereals and fruit juice. Yes, fruit juice. The Food Lists The Real Meal Revolution sets out three lists of foods: the Green List, containing foods that can be eaten with fairly reckless abandon; foods that have 5g or less of carbohydrates per 100g. Then there’s the Orange List, detailing those foods that can be eaten occasionally and in moderation, which are higher in carbohydrates. Finally, the Red List contains those foods that may not be eaten at all. Foods on the Red List are either too high in carbohydrates, are highly processed, are not good for you – or a combination of all three. Basically, Banting advocates that we only eat real food. That is, food that is as close to its original, natural state as possible. Think of the adage: Real Food doesn’t have ingredients – real food IS ingredients!
Fat is not an ‘F–word’… anymore Ok, so, in the face of decades of advice not to indulge in that tasty, unctuous thing called ‘fat’ – a lifestyle that encourages you not to trim your steak or go without the chicken skin would seem ridiculous. The thing is, evidence is emerging that points to the fact that, actually, fat is good. I encourage everyone reading this to go forth and research! Evidence is mounting that debunks the myth that fat should be feared, and that eating cholesterol will raise your bad cholesterol. In fact, ‘cholesterol’ is no longer just cholesterol – there are good types of cholesterol and bad types of cholesterol, and the idea that eating cholesterol-rich foods will send you to an early grave becomes less plausible every day. The high-fat proponent of the Banting/LCHF lifestyle is something that critics grip onto, but unfortunately, they’re merely trying to leverage a misconception in justifying the fear of fat. Banting is not telling people to eat fat in isolation, nor does it recommend eating too much fat. The message about Banting and fat is simple: don’t fear it. There’s no need to go off and load your plate with bacon, butter, cheese, cream and oil instead of veggies and greens. Rather, if the recipe calls for cheese – or if the skin is still on the chicken – don’t remove it. It won’t kill you. Banting is saying: “enjoy your food!”. Include the avo and the olives in the salad, leave the tasty rind of fat on your steak, have the bacon and the eggs – and enjoy it! But, give the toast and mashed potato a miss. Eating fat fills you up, and keeps you satiated (full, satisfied) for longer. Ergo, eating fat with your meal – even though you’re not eating the bread, rice, pasta or potatoes – will ensure that you are satisfied, and means a longer gap between this meal and the next. Less food, more nutrition, more energy – it’s a win-win-win! The average Banting-friendly dinner plate would look like this: a medium portion of protein (a piece of chicken or two with the skin on, or a palm-sized steak, fat included) and plenty of green-list veg (a nice leafy salad with avo, olives, feta – or some creamed spinach). Think stir-fry, seafood, cauliflower-cheese, bacon and eggs, biltong, cheese, roast chicken – the list goes on, and soon enough, you realize that Banting isn’t about restriction at all. There’s none of the hunger or misery that is typical of other ‘diets’ – and the differentiating factor, is fat. What are the Common Benefits? Medical professionals, academics, banters and non-banters alike are all crying out for long-term trials and extensive research into the long-term effects of Banting. Those who believe in the science underpinning the Banting Lifestyle want this research to prove what they – and hundreds of thousands of South Africans and others around the globe, already know: it’s good for you. Those who have tried the Banting lifestyle, properly, will testify to it’s incredible effects on their health.
Here are some of the common benefits you’ll hear them rattling off with great excitement: · Weight loss · Increased energy · Improved skin · Improved concentration · Improved sleep · Decreases in allergies, hayfever and fatigue · Improved immune system efficiency · Decreases in headaches, joint aches and gout It seems that the more people you ask, the more this list grows. In short: there is nothing to lose in giving Banting a go. It appears that you only stand to benefit from this lifestyle. Historically, low-carbohydrate diets have been prescribed for the treatment of epilepsy, diabetes and polycystic ovarian sydrome (PCOS). I have battled with bad skin all my life. At age 12 I was described by our GP as being “the perfect candidate for roaccutane”, which for pubescent, insecure little me, was a crushing blow. Now, having tried roaccutane and every other prescribed treatment imaginable – not to mention all of the kind aunties telling me about the “fantastic creams” they have at home whenever I went to a braai or birthday party – I’ve found that eating this way has been the only thing that has helped. I now have clear, beautiful skin, at last. Recently, I’ve been diagnosed with PCOS. It is the world’s leading cause for infertility, and what causes it is unknown at this point in time. 22 years old and staring down the barrel at hair loss, facial hair growth, central obesity, insulin resistance, diabetes (which is in our family), infertility and even ovarian cancer – I have turned to Banting to try and mitigate my risk while I’m still young. I will definitely be posting about this in the coming months. In short… The ball is in your court. As the only person who can actually control what goes into your mouth, the decision is yours and yours alone. I encourage doing some further research – mostly because the information available is interesting, and exciting! Also, because Banting should be viewed as a lifestyle change and not a diet or a ‘quick fix’, so any commitment should be undertaken with as much understanding as possible. The more you know, the easier it is to make the change. There are a number of Banting Facebook Groups, full of people who are willing to help and inspire others, and share their own stories about how these small lifestyle changes improved their lives.
WHAT IS KETOSIS? Ketosis is a state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver. To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis. Measuring ketones Today, there are reasonably-priced gadgets available for measuring ketone levels at home. One needle prick of the finger, and in just a few seconds you’ll know your blood ketone level. Blood ketones are best measured on a fasted stomach in the morning (before breakfast, that is). Here are a few pointers on how to interpret the result: · Below 0.5 mmol/L is not considered “ketosis”. At this level, you’re far away from maximum fat-burning. · Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good effect on your weight, but not optimal. · Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is recommended for maximum weight loss. · Values of over 3 mmol/L aren’t neccessary. That is, they will achieve neither better nor worse results than being at the 1.5-3 level. Higher values can also sometimes mean that you’re not getting enough food. For type 1 diabetics, it can be caused by a severe lack of insulin. Ketones in urine Ketone levels can also be measured in a more old-fashioned way, with urine test sticks (sold prescription-free in pharmacies). Ketone sticks give less reliable results for several reasons, and the above recommendations can’t be straightforwardly applied to them. They are, however, much cheaper.
THE 10 GOLDEN RULES OF BEGINNER BANTING During your first few months of Banting, you’re probably going to experience dramatic weight loss as your body adapts to the new diet. Initially, shedding the kilos is completely normal. What we’ve found is that as time goes on; our Banters often reach a frustrating weight plateau. The trick is not to be discouraged, but rather use this as an opportunity to listen to your body. Weight loss differs from person to person. Scrutinising your diet closely may give you insights that you’d previously missed. Perhaps a food you’re eating has hidden carbs, or you’re allergic to something without knowing. There’s no telling until you take the time to get real with yourself and with what you’re eating. Below is our list of the 10 extra rules to pay close attention to if you are struggling to lose.
The 10 Golden Rules
that it will be loaded with carbs to compensate for the inevitable loss of flavour. When you start scrutinising product labels you will realise why it has in the past been so hard to lose weight.
The 11th Golden Rule!!
Watch what you drink. We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and… So we leave drinking up to you. Consider the Eleventh Commandment our “drinking disclaimer”. You’re a grown-up and how much booze you choose to drink is up to you.
DAILY SERVING VISUAL PLATE
Green IS AN ALL-YOU-CAN-EAT LIST – you choose anything you like without worrying about the carbohydrate content as all the foods will be between 0 to 5g/100g. It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Overeating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat as you are comfortable with – bearing in mind that Banting is high in fat. Caution: even though these are all-you-can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein. ANIMAL PROTEIN (unless these have a rating, they are all 0g/100g) · All eggs · All meats, poultry and game · All natural and cured meats (pancetta, parma ham, coppa etc) · All natural and cured sausages (salami, chorizo etc) · All offal · All seafood (except swordfish and tilefish – high mercury content) · Broths DAIRY · Cottage cheese · Cream · Cream cheese · Full-cream Greek yoghurt · Full-cream milk · Hard cheeses · Soft cheeses FATS · Any rendered animal fat · Avocado oil · Butter · Cheese – firm, natural, full-fat, aged cheeses (not processed) · Coconut oil · Duck fat · Ghee · Lard · Macadamia oil · Mayonnaise, full fat only (not from seeds oils) · Olive oil FLAVOURINGS AND CONDIMENTS All flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable (seed) oils. NUTS AND SEEDS · Almonds · Flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and become toxic) · Macadamia nuts · Pecan nuts · Pine nuts · Pumpkin seeds · Sunflower seeds · Walnuts
SWEETENERS · Erythritol granules · Stevia powder · Xylitol granules VEGETABLES · All green leafy vegetables (spinach, cabbage, lettuces etc) · Any other vegetables grown above the ground (except butternut) · Artichoke hearts · Asparagus · Aubergines · Avocados · Broccoli · Brussel sprouts · Cabbage · Cauliflower · Celery · Courgettes · Leeks · Mushrooms · Olives · Onions · Peppers · Pumpkin · Radishes · Sauerkraut · Spring onions · Tomatoes
ORANGE IS AN EAT-NOW-AND-THEN LIST
is made up of ingredients containing between 6g and 25g of carbs per 100g (6% – 25%)
Chart your carbohydrates without getting obsessive and still obtain an excellent outcome. If you are endeavouring to go into ketosis, this list will assist you to stay under a total of 50g carbs for the day. These are all net carbs and they are all 23 to 25g per indicated amount. Ingredients are all fresh unless otherwise indicated.
Cashews, raw, 6 T
RED WILL CONTAIN ALL THE FOODS TO AVOID as they will be either toxic (e.g. seed oils, soya) or high-carbohydrate foods (e.g. potatoes, rice). We strongly suggest you avoid all the items on this list, or, at best, eat them very occasionally and restrict the amount when you do. They will do nothing to help you in your attempt to reach your goal. BAKED GOODS · All flours from grains – wheat flour, cornflour, rye flour, barley flour, pea flour, rice flour etc. · All forms of bread · All grains – wheat, oats, barley, rye, amaranth, quinoa, teff, etc. · Beans (dried) · “Breaded” or battered foods · Brans · Breakfast cereals, muesli, granola of any kind · Buckwheat · Cakes, biscuits, confectionary · Corn products – popcorn, polenta, corn thins, maize · Couscous · Crackers, cracker breads · Millet · Pastas, noodles · Rice · Rice cakes · Sorghum · Spelt · Thickening agents such as gravy powder, maize starch or stock cubes BEVERAGES · Beer, cider · Fizzy drinks (sodas) of any description other than carbonated water · Lite, zero, diet drinks of any description DAIRY / DAIRY-RELATED · Cheese spreads, commercial spreads · Coffee creamers · Commercial almond milk · Condensed milk · Fat-free anything · Ice cream · Puddings · Reduced-fat cow’s milk · Rice milk · Soy milk FATS · All seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn) · Chocolate · Commercial sauces, marinades and salad dressings · Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats FRUITS AND VEGETABLES · Fruit juice of any kind · Vegetable juices (other than home-made with Green list vegetables)
GENERAL · All fast food · All processed food · Any food with added sugar such as glucose, dextrose etc MEAT · All unfermented soya (vegetarian “protein”) · Meats cured with excessive sugar · Vienna sausages, luncheon meats STARCHY VEGETABLES · Beetroots · Legumes · Parsnips · Peanuts · Peas · Potatoes (regular) SWEETENERS · Agave anything · Artificial sweeteners (aspartame, acesulfame K, saccharin, sucralose, splenda) · Cordials · Dried fruit · Fructose · Honey (except for 1 teaspoon on orange list) · Malt · Sugar · Sugared or commercially pickled foods with sugar · Sweets · Syrups of any kind
DID YOU KNOW?
Q’s & A’s
carbs under 25g per day. We strive to only eat 2 meals a day. A large fatty breakfast and
lunch or dinner. Try not to snack.
1.1 Banting Budget Bread recipe
I actually halved this recipe as I did not have enough of all the ingredients and still managed to make 2 loaves. They reminded me of Banana Breads Ingredients:
500g milled flax seed
500g fine desiccated coconut · 250/cup Psyllium husks · 5 eggs · 1 cup coconut oil/olive oil · About 6-8 cups water. · 2 table spoon salt · 2 teaspoons Xanthan gum – this provides the elasticity (PnP where the Health Products are) Method: · Heat oven to 180°C. · Mix all the dry ingredients together in a big mixing bowl. · Gently beat together the eggs, oil and 2 cups of water. · Add to the dry ingredients and start mixing. · Keep adding water – half a cup at a time until the mixture is a soft dough. (It will not look like a normal bread dough as there is no gluten in it but once you can make a ball, it’s ready for the tins) · Spray your bread tins and half the mixture. · Pop into pre heated oven for about 40 minutes. It forms a hard crust and I used my baking spike to test that the inside was cooked. Delicious Toasted with lashings of butter. Variations: Herbs or cheese for flavour.
1.2 Banting Seed Loaf Ingredients: • 100 ml flax seeds • 100 ml sunflower seeds • 250 ml almond flour ‘ • 30 ml psyllium husk • 250 ml buttermilk/Greek yoghurt/sour cream • 6eggs • 10ml baking powder • 5ml salt • Pinch of stevia or a tsp of xylitol (I don’t have a sweet tooth so don’t even bother with this) Note: For a little something extra you can add cinnamon, cardamom, caraway, pumpkin seeds, chopped nuts or cranberries – anything you fancy. Instructions: 1. Preheat oven to 180° C. 2. Put all the seeds together in a blender or coffee grinder and mill till finely ground. 3. Mix the dry ingredients together. 4. Mix wet ingredients together and then combine with dry ingredients. A bowl and wooden spoon works just fine. 5. Pour mixture into a greased and lined loaf tin. 6. Sprinkle the top with poppy and sesame seeds if you want. 7. Bake for 50 min It is really as simple as that!
1.3 Flaxseed Microwave Bread Ingredients: · 3 Eggs · 6 Tbs Flaxseed powder · 1 Tsp Baking powder · 3 Tbs Full Cream Plain Yoghurt Method: 1. Place in a greased, oblong microwave container which measures approx 15cm x 10cm. 2. Sprinkle 1 Tbs mixed seed on the top (optional). 3. Microwave on high for 3 minutes. 4. Produce a loaf 4cm high.
1.4 Carol’s Coconut Flour Bread Ingredients: · 8 eggs · 2 tbsp xylitol · 250g melted butter · ½ tsp salt · 1 cup coconut flour · 1tsp baking powder Method: 1. Preheat oven to 180° C and grease a bread tin with butter. 2. Beat eggs, xylitol, butter and salt together. 3. Sift coconut flour and baking flour together and add slowly to egg mix while beating. 4. Mixture will be a soft dough. 5. Bake for 50 minutes to an hour. Check after 50 minutes with a skewer in centre. 6. Once done, cool a couple minutes in pan before turning out onto a cooling rack. 7. Slice and enjoy with real butter.
1.5 Easiest Banting Seed Bread Ever One of the things that make this loaf so attractive is that it is so easy to make. Literally mix the dry, mix the wet, pour into a prepared loaf tin and bake in a pre-heated oven. It’s great for beginners. It’s delicious and it’s freezable. Ingredients: · 1 cup almond flour (Jo uses 1 packet of 100g ground almonds which is close enough to a cup) · 1 cup mixed seeds – (you can crush for a finer consistency – Jo doesn’t!) · 60ml Psyllium husks (get at health stores or at any regular store eg. Clicks/PnP) · 10ml baking powder · 1 teaspoon of salt (maybe a little less as the seeds and psyllium are both quite salty) · 6 eggs · 1 cup of Greek Yoghurt · Seeds for sprinkling on top. Method: · Mix all the dry ingredients. · Add 6 eggs and mix well. · Add the yoghurt and mix together. · Line a regular loaf tin with waxed baking paper. · Pour in the mixture. · At this point, Jo sprinkles seeds on top & lightly presses them down. · Bake in pre-heated oven at 180C for 55 minutes. · Enjoy!
1.6 Awesome Grain-Free Bread Ingredients: · 1/4 cup coconut flour, sifted · 1 cup almond flour · 1 cup ground flaxseed · 3 teaspoons baking powder · 1-1/3 teaspoons baking soda · 1 teaspoon sea salt · 1/4 cup granular xylitol sweetener (or granular equivalent to 1/4 cup sugar) · 4 large eggs (needs to equal 1 cup of eggs)* · 2/3 cup buttermilk · 2 tablespoons olive oil · 1/2 teaspoon apple cider vinegar Directions: 1. Preheat oven to 180° C. 2. Lightly spray a loaf pan with oil. 3. In a medium bowl, mix first 7 dry ingredients together with a whisk to help break up any lumps. 4. In a small bowl, beat eggs, buttermilk and olive oil together; stir in 1/2 teaspoon vinegar. 5. Stir wet ingredients into dry ingredients and mix just until combined. Dough will be thick and slightly sticky and will become fluffy. 6. Scoop dough into greased loaf pan. Using slightly moistened finger tips, lightly smooth top of loaf. 7. Bake 15 minutes; reduce temperature to 160° C and bake an additional 55-60 minutes (lightly cover with foil if top browns too quickly). Let sit in pan for 5 minutes; remove and cool completely on a wire rack. Slice using a bread knife or sharp serrated knife. Yields approximately 20 1/4-inch slices. *Note: It’s important to measure your eggs to make sure you have 1 full cup of eggs for this recipe.
1.7 Cheezy Bread Ingredients: · ½ block Philadelphia full fat cream cheese · 3 large eggs at room temp · 1 teaspoon cider vinegar · 2 cups almond flour · 2 teaspoons baking powder · 1 teaspoon mustard powder · 1 teaspoon salt · 1 cup cheddar cheese Method: 1. Blitz cream cheese, eggs and vinegar together in food processor. 2. Add flour, baking powder, mustard powder and salt. Blitz for a few seconds. 3. Add cheddar cheese and blitz again for a just a second or until all incorporated. The cheddar cheese must no be mush. 4. Place mixture into a small bread tin and bake at 180° C for 45 minutes.
1.8 Cheezy Zucchini Bread Makes 1 loaf Unbelievably tasty, moist and so easy to prepare. It is light and airy but it feels “carby” which definitely curbs that craving when it hits. Ingredients: · 80 ml sunflower seeds · 180 ml ground almonds · 7.5 ml baking powder · 1.25 ml fine salt · 4 eggs · 30 ml butter, melted · 3 zucchinis, grated · 80 ml cheddar cheese, grated Method: 1. Preheat the oven to 200°C. 2. Spray a 10cm x 20cm loaf tin generously with non-stick cooking spray. 3. Place the sunflower seeds in a food processer and blend until very fine. Add the ground almonds, baking powder, salt, eggs and butter. Blend until combined. Add in the zucchini and cheese and pulse a few times until combined. 4. Pour it into the tin. Smooth out the top with the back of a spatula or butter knife. Bake for 20 minutes. 5. Let it cool in the tin for 5 minutes before transferring it to a cooling rack. TIP 1: You can replace the sunflower seeds with more ground almonds. The little bit of extra crunch that the sunflower seeds add is a nice touch but not necessary if you don’t have any. TIP 2: If you like a bit of spice then stir ½ teaspoon smoked paprika and 1 teaspoon dried chili flakes into the batter.
1.9 Easy Almond Bread Ingredients: · 2 ½ cups almond flour · ½ t salt · ½ t sodium bicarb · 3 eggs · 1 T honey (I prefer using this to sweeteners – better flavour) · ½ t apple cider vinegar Method: 1. Mix dry ingredients together 2. Whisk all wet ingredients together 3. Combine wet and dry 4. Pour into well-greased bread pan 5. Bake at 150 degrees Celsius for 45 minutes
1.10 Banana Bread We are allowed banana occasionally – cut into slices when cooled and freeze in small portions for that special treat. Ingredients: · 4 small VERY RIPE bananas · ⅓ cup melted butter or coconut oil · 4 eggs · 1 t of vanilla extract · 1 and ½ t cinnamon · ½ cup coconut flour [must be coconut flour] · 1 t baking soda · ¼ t pink salt · [Optional extra – a few chopped pecan nuts] Method: 1. Preheat oven to 180c 2. Mix everything together in a medium bowl 3. Pour into a greased bread pan [grease with butter or coconut oil] 4. Bake for 45-60 minutes till centre is set and the top is golden.
1.11 Bread Roll for One You will need a 10cm ramekin glass dish. Ingredients: · 15 ml melted coconut oil · 1 egg, lightly whisked · 15 ml coconut milk · 20 ml coconut flour · 20 ml almond flour · 1 ml baking powder · 5 ml sesame seed to sprinkle on top Method: 1. Preheat oven to 180° C. 2. Whisk the oil, egg, flours and baking powder very well together 3. Pour the dough into a greased ramekin dish and sprinkle the sesame seed over. 4. Bake 18 – 20 minutes. To microwave: In a 1500 watt oven, microwave for 55 – 60 seconds. 1 Bread roll: * 1247kJ * Total Fat 28g * Protein 8g *Total Carbs 7.0g * Net Carbs 3.4g
1.12 Bread-in-a-mug In a mug mix (with a fork)… · 1 egg · 1tbs coconut flour · ¼ tsp baking powder · 1 tbs butter at room temperature 1. Mix for 20 seconds 2. Place in a little ramekin and microwave for 90 seconds Makes 3 slices
1.13 Oopsie Cloud Bread Ingredients: · 3 Eggs, separated · ¼ Tsp Cream of Tartar · 3 Tbs Cream cheese Method: 1. Pre-heat oven to 150° C. 2. Whisk egg whites and cream of tartar until stiff peaks form. 3. In a separate bowl, whisk cream cheese and egg yolks. 4. Lightly fold the egg whites into the yolk mixture. 5. Bake for 30-40 minutes.
1.14 Cheezy Garlic Buns (Lunch box idea) Ingredients: · 60g coconut flour · ½ tsp baking powder · 150g butter · 6 eggs · 250-300g grated cheese · 2 tsp crushed garlic · Herbs, salt, pepper to taste Instructions: 1. Preheat oven to 200° C 2. Mix all dry ingredients 3. Melt butter and mix with eggs 4. Add wet ingredients to dry and mix 5. Bake for 15-20 minutes Variation: Try adding tuna of bacon bits
1.15 Cinnamon Buns The buns: • 1¾ cup Almond flour • ¼ cup Coconut flour • 4tbs butter (room temp, NOT melted) • ¼tsp Baking Soda • ¼tsp Salt • 2 eggs • 4tbs Xylitol • 3tbs Cinnamon The icing: • 2 tablespoons Coconut Oil • 3tbs Xylitol (more or less depending on how sweet you want the icing) • ¼ cup Coconut Cream (place in fridge to cool and thicken) Method: 1. Add almond flour, coconut flour, baking soda, 2tbs Xylitol and salt in a medium sized mixing bowl and mix to combine. 2. In a separate bowl, beat the eggs then mix it into the flour. 3. Add the room temperature butter and mix it into the flour and eggs well. The result should be dough like, not batter. 4. Spray two pieces of parchment paper with non stick spray and put the ball of dough in between. Press to flatten into a rectangle shape, about 6mm thick. 5. Remove the top piece of parchment and sprinkle the cinnamon over the dough to cover. Sprinkle the rest of the Xylitol over now too. 6. Grab one long end of the parchment and start to roll the dough, using the parchment as a guide and to help repair any cracks. There will be cracks – don’t stress! Just mould together again. Don’t roll too loosely. 7. Once rolled, cut 4cm segments and place on a greased baking tray. Bake at 180° C for about 20 minutes – keep an eye out to make sure they don’t burn. The Icing: 1. In a pot over the stove, melt the coconut oil and mix Xylitol in until it has dissolved. Remove from heat and mix in the coconut cream. 2. Remove rolls from oven, leave to cool slightly and pour a generous amount of icing over them.
1.16 Yoghurt (Seed) Buns Makes 6 buns **FOR ‘WHITE’ BUNS OR A ‘WHITE’ LOAF, LEAVE OUT THE SEEDS** Ingredients: · 1+1/2 cup almond flour · 4 tablespoons (1/4 cup) psyllium husk…When making the buns I use psyllium husk powder, it makes the batter firmer, thereby making it easier to shape into buns. For this I use ‘Nature’s choice’ / definitely gives the best result. · 2 tablespoons each flax seed and sunflower seed OR 4 tablespoons Ultimate seed mix ** · 2 tablespoons coconut flour · 2 teaspoons baking powder · 1 teaspoon salt · 1 teaspoon mustard powder (optional) · 1 teaspoon onion powder (optional) · 4 eggs · 1 cup yoghurt · 4 tablespoons (1/4 cup) olive oil or coconut oil · 3/4 cup grated mozzarella Method: Heat oven to 180° C. Buns: If you’re making the buns, allow the batter/dough to sit for 5 minutes to allow the psyllium to swell, as this makes it easier to handle and shape. Combine all the dry ingredients together and set aside. Mix the wet ingredients and add to the dry ingredients. stir to combine. Divide into 6 equal size/weight. Wet your hands to shape the buns. Bake for 30-35 minutes on a lined baking tray. Loaf: Grease and line the base of a small loaf tin. Combine all the dry ingredients together and set aside. Mix the wet ingredients and add to the dry ingredients. stir to combine. Put into the pan. Smooth the top with a damp spatula and bake for 45-55 minutes, until done.
1.17 Low Carb Biscuits
1.18 Tramezzini Bread