Ferrero Rocher Fat Bombs

Fat Bombs are delicious little morsels which are fabulous for a low carb diet.
These delectable fat bombs are not only good for you, they taste like Ferrero Rocher
chocolates!
1. Melt the butter, cream cheese and xylitol together. Simmer for 2 minutes until it
reaches an almost caramel consistency. Add the rest of the ingredients and stir
through.
2. Allow to cool, then roll into small balls and roll in cocoa/coconut/almond
nibs/pistachio dust.
3. Let it set for a bit either in the fridge or in winter can be room temperature.
Preparation time 15 mins
Makes 28 balls
2 cups Almond Flour
1 cup Coconut
100g Cream Cheese
4 Tbsp Butter
6 Tbsp Xylitol
2 tsp Vanilla Essence
2 Tbsp Cocoa

Macadamia Nut Butter

All natural and 100 % good for you.

A creamy and utterly decadent nut butter.
1. Place the nuts in a food processor and blend until creamy.
2. Add the salt, coconut oil and honey(optional).
3. Blend again until completely mixed, pour into a jar and put it into the fridge to thicken.
Preparation time 20 mins

450g Macadamia Nuts
1 pinch Salt
6 Tbsp Coconut Oil
OPTIONAL:
4 Tbsp Honey

Paleo Easter eggs

LCHF Easter treats.

Preparation time: 20 min + chilling time

Ingredients

75g shredded coconut unsweetened

70 g coconut oil melted
3 Tbs coconut cream
1 Tbs granulated stevia, or sweetener of choice, to taste
1/2 tsp vanilla

CHOCOLATE COATING:
60g coconut oil melted
6 tsp cocoa powder
2 tsp granulated stevia, or sweetener of choice, to taste

Method
Mix all the ingredients together in a small bowl.
Refrigerate until solid enough to roll into egg shapes.
Roll small amounts into egg shapes and place in the fridge again to set completely.
Chocolate Coating
Mix all the ingredients together in a small bowl.
Place 1 Paleo Easter egg in the chocolate coating at a time. Using a spoon, turn the egg until
completely covered.
Place the chocolate coated eggs on a plate.
Refrigerate until chocolate coating is set.

Biltong and basil pat

Perfect pat for Banting

Preparation time: 15 min

Cooking time: 00:00
Ingredients

1 tub full cream, smooth cottage cheese

1 cup powdered biltong

1 handful fresh basil, finely cut

half an onion, finely chopped

A squeeze of fresh lemon juice
A few grinds of black pepper

Method
In a mixing bowl combine all the ingredients and mix thoroughly with a spoon until
combined.
Line a dessert bowl or plastic container with cling film, transfer the pat, cover and
refrigerate until use.

Beef cottage pie

A homely classic for your family.

Preparation time: 15 min

Cooking time: 50 min
Ingredients

1Tbs beef tallow

500 g beef mince
1 onion, chopped
3 garlic cloves, crushed
4 celery sticks, finely sliced
1 Tbs tomato paste
2 cup homemade beef stock

200g extra fine green beans, thinly sliced

Himalayan salt and black pepper
FOR THE TOPPING:
500 g cauliflower florets
1 cup homemade chicken stock
2 Tbs butter
2 tsp chopped fresh thyme

Method
Heat the tallow in a pot. Add the mince and cook until brown.
Add the onion, garlic, celery, tomato paste and beef stock. Simmer for 2530 minutes. Stir in
the green beans, season and transfer to an ovenproof dish.
Preheat oven to 200C.
Place the cauliflower, chicken stock and 1 tbsp butter in a saucepan and cook until
cauliflower is soft.
Pure mixture until smooth, stir in the thyme, season to taste and spoon this over the mince
mixture.Dot with remaining butter, cut into small pieces, and bake for 1520 minutes or until
golden and bubbling.

LCHF onion rings

With a chili and sour cream dip. These little fried nuggets of yumminess are utterly divine.

Preparation time: 20 min

Ingredients

DIP:
250 ml sour cream
5 ml lemon juice
10 g green chilies, chopped
1/2 avocado
6 large basil leaves
pinch of salt and pepper

220 g or one large onion

2 eggs
5 ml garlic, crushed
60 ml coconut flour
125 ml Gruyere/Parmesan cheese, finely grated
15 ml sesame seeds
pinch of cayenne pepper
pinch of salt
olive oil, for shallow frying

ONION RINGS:

Method
For the dip, place everything in food processor and blend until smooth. Store it in the fridge
until ready to use. For the onion rings, cut the onion into 0.5cm slices.
Lightly whisk the egg and garlic together. Soak the onion slices in the egg mixture for 10
minutes. Combine the coconut flour, cheese, sesame seeds, cayenne and salt.
Heat some oil in a deep pan for shallow frying. Dip each onion ring into the coconut flour
mixture and then place it in the hot oil. Fry the onion rings in 3-4 batches. Drain on paper
towel and serve with the dip. TIP:
The coconut flour can also be replaced with almond flour

Pork schnitzel with mushroom gravy

A meal that's sure to make an appearance on the dinner table every week.

Preparation time: 15 min

Cooking time: 20 min
Ingredients

500g pork steaks

2 cup grated parmesan
2 cups desiccated coconut
1 handful chopped parsley
salt and black pepper to season
2 eggs, whisked
olive oil for shallow frying
2 Tbs butter

150g button mushrooms, chopped

4 Tbs balsamic vinegar
2 Tbs concentrated vegetable stock
salt and pepper to season
roasted tomatoes to serve
cauliflower mash to serve
fresh parsley to serve

Method
First off, place each pork steak in a plastic bag and flatten it gently by using a mallet or just
use the back of a coffee mug. Heat the oil in a non-stick frying pan.Then combine the grated
Parmesan, coconut, parsley and seasoning in a mixing bowl.
First off, place the flattened steaks in whisked egg, then in the crumbs be sure it covers the
meat. Shallow fry in hot oil for about 8 10 minutes each side, until done.
For the mushroom gravy, heat the butter in a saucepan and add the chopped mushrooms.
Saute for a few minutes then add the balsamic vinegar and vegetable stock. Allow to reduce.
Season and serve with pork schnitzels, roasted tomatoes and cauliflower mash. Garnish with
parsley. Serves two with leftovers.

Garlic buttered cauliflower mash

With a good spoon of stew, this rich mash is a beauty.

Preparation time: 10 min

Cooking time: 35 min
Ingredients

1 medium head cauliflower - broken into florets

1/3 cup grated parmesan cheese (or any aged hard cheese)
1 clove garlic - mashed

50g butter
salt and pepper to taste
sprinkle of nutmeg or Chinese 5 spice

Method
Boil the cauliflower florets in salted water for about 20 30 minutes until soft. Drain and set
aside.
In the same pot melt the butter and gently fry the garlic in the butter for a few minutes.
Add the cooked florets and mash with a vegetable masher until finely mashed.
Mix in the grated cheese.



Succulent pork chops wrapped in bacon with apple slaw:

Serves 4
Difficulty: easy
Prep time: 15 minutes
Cooking time: +- 20 minutes

Ingredients:
4 pork loin chops, fat trimmed off
16 slices streaky bacon (+- 400 g)
4 Sprigs thyme
Zest of 1 lemon
500 ml (2 cups) shredded red and white cabbage
red onion, thinly sliced
1 granny smith apple, sliced into thin batons (julienned)

Dressing:
Juice of large 1 lemon
10 ml ( 2 t) Dijon mustard
45 ml ( 3 T) olive oil
Salt and pepper to taste
1/ 4 flat leaf parsley, chopped

Crisping those chops:

Preheat the oven to 200C.
Place a sprig of thyme and some lemon zest on each chop. Wrap each one with 4 pieces of streaky
bacon.
Brown and seal the chops on both sides in a non stick frying pan. Then roast in the oven for +- 15
minutes. Allow to rest for 5 minutes before serving.

For the slaw:

Combine the cabbage, onion and apple in a large bowl.
Mix all the dressing ingredients together and add to the salad making sure everything is well
coated.
Divide the slaw between four plates and top with a chop each.



Chicken stuffed with goats cheese and bacon with lemony green beans and toasted almonds
Serves 2 | Preparation time 5 minutes | Cooking time 15 minutes

Ingredients
75g cubed bacon
2 chicken breasts (with or without skin is up to you)
75g goats cheese, at room temperature
Salt and freshly ground black pepper
1 Tbsp olive oil
100g green beans, trimmed on both ends
Zest and juice of 1/2 a lemon
Small handful almonds (raw or roasted), roughly chopped

Method
1. Fry the bacon until lightly golden, remove from the pan with a slotted spoon and set aside to drain
on some kitchen paper.

2. Season the chicken breasts with a little salt and black pepper on both sides and then slice them
open down the middle of one side, leaving the other side still attached, and flip open like a book.

3. Mix together the bacon and goats cheese with a fork, adding in a little extra black pepper but no
salt, the goats cheese is salty enough.

4. Fill each breast with the filling, then close gently. Heat 1 Tbsp olive oil in a pan over medium-high
heat and fry the chicken breasts for 4-5 minutes on each side, or until a golden crust has formed and
the meat has cooked through. Remove from the heat and set aside to rest.

5. Meanwhile, cook the green beans in boiling water for 1-2 minutes, remove and refresh under cool
water so that they keep their bright green colour. Drizzle with a little lemon juice, add the lemon
zest and almonds and serve immediately with the chicken.

Omelette with creamed mushrooms and chives

I love a good omelette bursting with Cheddar cheese or a combination of goats cheese and
spinach. For something different, fry up some mushrooms and combine them with cream
cheese for a really mouthwatering filling. While youre at it, why not add some chopped
smoked ham or crispy bacon? A must try!
Ingredients
Creamed mushrooms [enough filling for 4 omelettes]
250 g button mushrooms, thinly sliced
1 T (15 ml) butter
250 g plain cream cheese
handful of chives
Salt and pepper to taste
1 x 2 egg omelette
1 t (5 ml) butter2 extra-large eggs
2 T (30 ml) water
2 t (10 ml) finely chopped chives

Method:
Mushrooms: Heat the butter in a large pan, add the mushrooms, season with salt and pepper
and fry until fragrant and browned. Spoon into a mixing bowl and combine with cream
cheese and chives. Season to taste.
Omelette:
Beat eggs, water and chives. Season to taste. Melt butter in a 16 - 18 cm frying pan over
moderate heat until foaming but not brown.
Pour egg mixture into heated pan and cook, moving the mixture with a palette knife until
lightly set.
Over low heat, spoon +- 3 T (45 ml) filling over half of the omelette. Fold the uncovered half
over the filling. Allow to heat through for a minute.
Place a serving plate on top of the pan. Invert to transfer the omelette to the plate. Serve
immediately with fresh rocket leaves drizzled with Parmesan flavoured olive oil.

Bacon nests with egg, spinach and feta

An eye-catching Banting brunch to make over the weekend. Also great for the lunchbox or a
picnic basket.
Makes: 6
Ingredients
+- 350 g streaky bacon
300 g spinach, steamed and well drained.
6 large eggs
1 wheels feta cheese, crumbled
Freshly ground black pepper to taste
Method:
Preheat oven to 230 C.
Grease and line a muffin tray, a 6 tart tin (not loose bottom) or 6 ramekins with tightly
arranged streaky bacon to form 6 bacon nests/baskets.
Roast in the oven for 20 25 minutes or until the bacon is 95% cooked with crispy edges.
The bacon may curl and buckle a bit when baked, dont worry! When you add the filling the
shape will be retained.
Make sure all the liquid is squeezed out of the steamed spinach and roughly chop. Sprinkle
the bacon nests with feta and spinach then crack and whole egg into each one. Sprinkle with
black pepper and bake for a further 6-8 minutes or until the egg is set to your liking. Some of
the egg may leak through the bacon, this is perfect! Carefully use a palette knife to remove
from the tray and serve immediately.
Tip: These are rather lovely served at room temperature or chilled for the lunchbox or picnic.
Just make sure the egg yolk is cooked through to prevent a mess!

Grilled avo with Gypsy ham, poached egg and easy Hollandaise sauce
I like to call this a Banting Benedict. Warm grilled avo topped with smoky ham, a gooey
poached egg and homemade velvety smooth Hollandaise sauce. Ring the changes and replace
ham with smoked salmon or crispy bacon rashers.
Serves: 2
Ingredients
1 large ripe avo, halved with skin and pip removed
2-4 slices gypsy ham
2 large poached eggs *
+- 200 ml Hollandaise sauce*
*Hollandaise [Makes +- 200 ml]
200 g butter, melted
20 ml white wine vinegar
20 ml water + 10 ml water
2 egg yolks
lemon juice to taste
cayenne pepper to taste
Method
*Hollandaise:
In a small saucepan, combine vinegar and 20 ml water and reduce mixture until you have +10 ml left. Remove from the heat and add the 10 ml water. Place the reduction in a small
blender (or use a stick blender) with the egg yolks and blend until thick and creamy.
While blender in on, slowly add the melted butter until it forms a thick creamy sauce. If it
becomes too thick, thin down with a bit of hot water as you go. Season with lemon juice and cayenne
pepper to taste.

Keep sauce warm over a shallow pan of warm water until ready to use. This sauce can keep
in the fridge for up to 3 days, simply heat gently over a pot of warm water. Do not overheat
or it will split.
*Poach eggs: Add 45 ml (3 T) of vinegar to every litre of boiling water this help firm the
eggs up and prevents them from disintegrating in the water.
Using a wooden spoon, make a whirlpool the center of the pot. Break an egg into a small
bowl and then transfer into the center of the whirlpool. Use a slotted spoon to help guide the
egg along. Cook for 2 minutes for soft yolk, 3 minutes for medium and 4-5 minutes for hard
yolks. Repeat process for more eggs. Do them one by one to be safe. Place in a bowl of ice
cold water to stop the cooking process and when ready to serve, place in a bowl of warm
water for a few seconds to heat up.
To serve: Place avo halves cut side down onto a griddle pan until griddle marks form. Gently
remove.Top each avo half with generous folds of gypsy ham, a poached egg (cooked to your
liking) and topped with hollandaise. Serve with more hollandaise on the side. Optional: Serve
with *Butternut Rosti.*Butternut Rosti: Thinly sliced butternut (use vegetable peeler)
and arrange in circular shapes on baking paper, brush generously with melted butter and bake
at 200C for +- 15 minutes or until as crispy as you desire.TIP: Replace ham with slices of
smoked salmon or crispy bacon rashers.
.

Sweet potato nachos

Swap the corn chips for some sweet potato crisps.

Preparation time: 15 min

Cooking time: 20 min
Ingredients
1 large sweet potato - sliced into small chips

Olive oil for roasting

Salt and pepper to season
1 cup grated cheddar/mozzarella
1 tomato - chopped fine
onion - chopped fine

tsp dried chilli flakes

dried oregano
1 avocado - mashed
Salt and pepper for avo
tsp white spirit vinegar for avo mash
1 Tbs sour cream

Method
Season the sweet potato slices and drizzle with olive oil.
Roast the sweet potato slices, in the oven until golden and crisp. Drain on kitchen paper and
arrange on a dinner plate.
Top the sweet potato with cheese and return to the oven until the cheese is melte.
Then top the cheese with tomato, onion, dried chilli flakes, and oregano. Scoop generous
spoonfuls of guacamole and sour cream.

Roasted bacon and apple wedges

Apple wedges and sage wrapped in streaky bacon and roasted until golden.

Preparation time: 10 min

Cooking time: 20 min
Ingredients

4 small golden delicious apples - cored and cut into 4 wedges

12 sage leaves
12 slices of streaky bacon

micro rocket and watercress leaves

Parmesan olive oil

Method
Preheat the oven to 220C.
Wrap a wedge and sage leaf together with streaky bacon, repeat with the other 11.
Roast for +- 20 minutes or until the bacon is crispy and the apple is soft.
Serve immediately with micro leaves and a drizzle of parmesan olive oil.

Bangers and cauliflower mash

Bangers with a healthy cauliflower mash and caramelised onions.

Preparation time: 20 min

Cooking time: 55 min
Ingredients

1 pack of pork bangers

2 large heads of cauliflower - cut into florets

2 Tbs cream
2 Tbs butter

1 large handful of mature white cheddar - grated

4 large onions - thinly sliced
100 ml coconut oil
Salt and pepper to taste

Method
Start by making the caramelised onions as they need a long and slow cooking time.
Heat the coconut oil in a large frying pan on medium high heat. Saut the onions for 2
minutes and add a pinch of salt to prevent them from burning. Turn down the heat but keep
stirring every few minutes.
Let the onions cook like this for about 45 minutes until they are well cooked, translucent and
sweet.
For the cauliflower mash, you can either steam or boil the cauliflower until tender and soft.
Once cooked, add the cream and butter and pure the cauliflower using a stick blender. Add
the cheese and stir until it melts through. Season to taste.
Cook the bangers by frying in a pan until nicely browned on the outside and cooked through
on the inside.
Ensure the mash and onions are warm before assembling onto a plate with the bangers.

Mozzarella and mushroom omelette

Loaded omelette topped with fresh herbs.

Preparation time: 5 min

Cooking time: 10 min
Ingredients

2Tbs butter
1 cup button mushrooms - thinly sliced
100 g full cream yogurt.
5 ml cajun spice
2 Tbs butter

10ml olive oil

2 large free range eggs - whisked together
Salt and black pepper
cup grated mozzarella cheese
Fresh parsley, basil, thyme and chives

Method
Heat the butter in a nonstick pan. Add the mushrooms and saut until soft. Add the yogurt
and spice, and mix through, simmering until heated.
Remove from pan and set aside.
Heat the rest of the butter and oil, and add the whisked egg, leaving it until bubbly, flip it
over and turn the heat down. Season with salt and pepper.
Add the cheese, herbs and mushrooms on one side of the omelette and gently fold the
opposite side over.

Banting milk tart

Tried and tested and loved by Banters and non-Banters alike. Gluten-free too!

Preparation time: 25 min + chilling/setting time

Cooking time: 20 min
Ingredients
MACAROON BASE:

1,25 cup desiccated coconut

1/2 cup xylitol
1/4 cup almond flour
1 tsp honey
1 Tbs melted butter
1 Tbs coconut flour
2 egg whites
pinch of salt
CUSTARD FILLING:
750ml full-cream milk

250ml pouring cream

2 egg yolks
2 whole eggs
cup xylitol
1/4 cup butter
1/4 cup almond flour
1 Tbs vanilla
1 Tbs gelatine powder or 1 gelatine leaf
1 Tbs coconut flour
1/4 tsp salt

Method
Macaroon base
Preheat oven to 180C.
In a microwave-safe bowl, add the butter and honey and heat for a few seconds until the
butter is melted and the honey is runny.
In a mixing bowl, add all your ingredients and stir well to combine, it should have a nice
sticky shiny texture once well mixed.
Grease a baking dish with butter and pour your base mixture in.
Press the base mixture flat to an even thickness all round and up the sides, creating a lip
around the top to help encase the custard filling. Using a fork, poke holes in the base to allow
the heat to cook all the way through.
Bake for 15 20 minutes, or until the coconut starts to toast around the edges and the centre
is firm and cooked. Watch that it doesnt burn. Set aside to cool slightly while you make the
filling.
Custard filling
In a saucepan, start by gradually heating the full-cream milk and pouring cream.
In a separate heat-proof bowl, crack in your whole eggs and yolks and whisk until pale and
yellow and well combined.
Place the gelatine into a small bowl with about 2 tablespoons of tepid water and stir until its
dissolved.
As the milk starts to heat up, add the vanilla, xylitol, coconut flour, almond flour, butter, salt
and dissolved gelatine into the warming milk mixture and whisk well to combine.
Once the milk mixture just starts to bubble, remove from the heat and pour a small amount of
the hot milk over the eggs in their separate bowl, whisking the eggs and hot milk immediately
to temper the eggs. Then continue gradually adding small amounts of hot milk and whisking
between additions.
Once the egg and hot milk mixture has been well combined, add it back into the pot that was
originally used to heat up and the milk, then return it to the heat. Turn the heat down to
medium and whisk continually until it starts to thicken into a custard.
Dont overcook the custard; once it just starts to thicken and gently starts sticking to the sides
of the pan, its done. The gelatine will help thicken it and it will stiffen up once cold.
Allow the custard to cool slightly, then pour into the macaroon base. Leave to stand and cool
completely before placing in the fridge to chill and firm up for at least an hour before serving.
Its best served the next day, as that really gives the custard a chance to solidify.
Sprinkle the top with cinnamon before serving and take the tart out of the fridge about 30
minutes before serving to take off some of the chill.
It really holds its shape and is every bit as delicious and decadent as the original version.

ingredients

1 tin coconut cream

3 heaped T xylitol (powdered in coffee grinder if you can)
3 egg yolks (keep the whites for something else!)
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 (dont bring
this up to the boil)
Add the vanilla essence and salt and remove from heat
In a separate bowl, whip the egg yolks
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)

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!!!!!!

Banting granola bars

Ive 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 havent 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 youve 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

Nutella

Healthy Homemade Nutella made guilt-free!

Eat it out of the jar, on delicious banting bread or in your favourite dessert.
1. Mix all the ingredients together well, until smooth.
1 Tbsp Nut Butter
1 TbspCocoa
1 1/2 Tbsp Honey
1 1/2 Tbsp Butter
1/2 Tbsp Cream

Bulletproof Coffee

Perfected Bullet Proof Coffee

A perfect way to start your day.
1. Blend all the ingredients together.
2. Add boiling water.
3. Stir well and enjoy.
1 tsp Coffee
1 Tbsp Coconut Oil
1 Tbsp Butter
1 tsp Cocoa
1 Egg
1 dash Cream
A few drops Vanilla
To taste Xylitol

Lemon Meringue Pie

Youll want to eat the whole thing!

1. Preheat the oven to 180C.
2. CRUST: Combine the coconut flour, xylitol, xanthan gum and salt. Rub the butter
through with your fingers. Add the egg and make it into a dough. Press into a pie dish
and prick the pastry. Bake for 20 minutes.
3. FILLING: In a large bowl, beat the xylitol and butter with an electric mixer, for about
2 min. Slowly add the eggs and yolks. Beat for a further minute. Mix in the lemon
juice. The mixture will look curdled, but it will smooth out as it cooks. In a medium,
heavy-based saucepan, cook the mixture over low heat until it looks smooth. (The
curdled appearance disappears as the butter in the mixture melts.) Increase the heat to
medium and cook, stirring constantly, until the mixture thickens, about 15 min. It
should leave a path on the back of a spoon. Don't let the mixture boil. Pour into the
pastry crust and allow to cool down.
4. MERINGUE TOPPING: Whisk the eggs, xylitol and bicarb until they form stiff
peaks. Pipe on to the top of the pie. Return to the oven and allow to brown on top.
5. Place in the fridge once cool. Serve cold.
CRUST:
50g Coconut Flour
2 Tbsp Xylitol
25g Butter
1/4 tsp Xantham Gum
1/4 tsp Salt
1 Egg
FILLING:
1 cup Xylitol
6 Tbsp Unsalted Butter
2 Whole Eggs
2 Egg Yolks
2/3 cup Lemon Juice
1 tsp Grated Lemon Zest
MERINGUE TOPPING:
2 Egg Whites
2 tsp Xylitol Powder
1 pinch Bicarb

Bread in a Cup

A yummy, allowable and very quick bread recipe.

An easy to bake recipe straight from the microwave in 80 seconds.
1.
2.
3.
4.
5.
6.

Beat eggs well.

Add the other ingredients and mix.
Pour all the ingredients into a buttered cup.
Microwave for 80 seconds.
Cut into 4 slices.
You can also add: 50g of Cheese or 1 Tbsp of Pumpkin Seeds & 1 Tbsp of Sunflower
Seeds.
7. Each of these cups contains: 1/2 Protein and 2 and a 1/4 Fat
Makes 4 slices
3 Tbsp Almond Flour
1 Tbsp Coconut Flour
1 Egg
1/2 tsp Baking Powder
2 1/2 tsp Butter or Olive Oil
2 Tbsp Water

Bacon Wrapped Cream Cheese Stuffed

Chicken Breast

Yummy crispy chicken breasts wrapped in bacon and stuffed

An easy to make recipe straight from the oven in less than an hour.
1. Cut each chicken breast in half so that you have 4 equal size pieces, then pound each
piece until it is about a 1/4 inch thick.
2. Mix together the softened cream cheese, finely chopped spring onions and shredded
mature cheddar. Divide this mixture equally into the middle of each piece of chicken.
3. Starting at the long side, roll chicken breast up, keeping the cheese mixture to the
middle.
4. Wrap 1 to 2 slices of bacon around the chicken breast, securing it with a toothpick, if
needed
5. One piece of bacon wrapped around each breast is enough, but 2 pieces of bacon for
each breast fully wraps around the chicken and is outstanding.
6. Place on a baking sheet/tray and bake for 30 minutes at 190 degrees C.
7. Crisp the top for about 5 minutes to fully brown and crisp bacon. Turn each breast
over and crisp for another 3 minutes or so to crisp up the bottom side.
Makes 4
2 Chicken Breasts
4 Tbsp Cream Cheese
1/4 cup Mature Cheddar
2 Tbsp Spring Onion
4-8 pieces Bacon

Chocolate Ice Cream

If you don't freeze it, it tastes like mousse, and if you freeze it you get a delicious ice
cream.
A perfectly versatile dessert which you can enjoy and stay healthy.
1. Mix all the ingredients together and pop into the fridge.
2. It will be set and ready in an hour.
3. For a more frozen effect, place it in the freezer until set to your liking.
1 tin Coconut Cream
40-50g Unsweetened Cocoa
75g Xylitol
1/2 tsp Vanilla Essence

Chicken a la King

Delicious made with red pepper and mushrooms.

Served with a side of cauli-rice. Serves 2
1. Cut the chicken breasts into strips, chop up the onions finely and slice the peppers and
mushrooms thinly.
2. Heat the butter in a pan and fry the onion until translucent.
3. Add the red pepper and mushrooms and fry until soft.
4. Add the chicken and salt and pepper and continue to fry on medium heat, until the
chicken is cooked.
5. Add the cream, and allow the food to simmer for about 5 minutes
6. Season to taste.
Onion
2 Chicken Breasts
Red/Green Pepper
125g Mushrooms
250ml Cream
To taste Salt & Pepper
2 TblspButter

Light and fluffy coconut pancakes

ingredients (serves 4)

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

Caramelised onion and mushroom sauce

I wanted to point out that most of these recipes that I am using coconut milk / cream in, you
can swap out for actual cream / milk. I am just dairy free for the moment, so thats why Im
avoiding it, but if you are good on dairy then by all means, use whichever you prefer.

ingredients (serves 2)

2T butter
1T olive oil
1 packet of mushrooms (sliced thickly)
1/2 onion sliced
1/3c coconut milk
garlic salt
fresh pepper

directions

In a medium hot pan, add 1T butter and the oil and the onions
Fry slowly for about 15-20 minutes until soft and starting to caramelise
Add the remaining butter and mushrooms and fry until mushrooms are soft
Add the coconut milk, salt and pepper
Adjust seasoning and serve on grilled chicken, with streamed broccoli and roasted
sweet potatoes

Burger buns

I stumbled on a similiar recipe to this and thought I had to give it a try. The sesame flavour of
the buns is so yummy, and they kept well until the next day!

ingredients (serves 2)

3T coconut flour
3T arrowroot starch
1/4t bicarb
1/4t cream of tartar
2 Jumbo eggs
1/2 t apple cider vineyard
1/2T honey
pinch of salt (I used some garlic salt)
2T sesame seeds (plus more for sprinkling on top of buns) OR you can use 1.5t tahini

directions

Preheat oven to 170*

Grind the sesame seeds in a spice grinder until ground very fine
Place all ingredients into a blender and process until smooth
Leave to sit to thicken up (about 10-15 minutes)
Spoon out 4 globs of batter onto a lightly greased baking sheet and smooth into a
circle shape

Sprinkle sesame seeds onto of 2 on the buns

Bake for 12 minutes and enjoy!

almond butter

The key to success with home made nut butters? Roast the nuts yourself (for about 15
minutes at 220* turning them over halfway through and keeping a close eye on them)
and PATIENCE.

ingredients (makes 1 cup nut butter)

2 cups home roasted almonds

pinch of salt

Method

pop the almonds in the blender

blend on medium/high for about 10 minutes, or until creamy scrape down the sides often
(every 30 seconds or so)

HOLLANDAISE SAUCE

Ingredients

2 tbsp butter or ghee

1 large egg yolk
tsp dijon mustard
juice from lemon (+- 1 tbsp)
pinch salt or more to taste
tbsp water or more if too thick
2 boiled eggs

Directions

Make sure all the ingredients have reached room temperature.

Slowly melt the butter (or ghee) in a water bath and put it aside.
In a separate pan, mix the egg yolk with the water, lemon juice, Dijon mustard and salt.
Fill a medium sauce pan with water and bring to a boil.
Keep on medium heat, place the bowl with the egg yolk mixture on top of the sauce pan and
keep mixing. The water should not touch the bottom of the bowl. Keep mixing until it starts
to thicken.
Slowly pour the melted butter into the mixture until thick and creamy. Keep stirring at all
times to avoid clumping. If the Hollandaise is too thick, add a splash of water.

Serve on boiled / poached eggs (or whatever you want to serve it on)

Banting Pizza

Ingredients

1 cup banting baskets pre-mix pizza

1 egg
homemade tomato sauce
pizza toppings
cheese

Directions

Mix the pre-mix with the egg

Once it has formed a ball, roll out really thinly between 2 pieces of cling wrap
Bake at 220* for 5 minutes on EACH side
Add tomato sauce, toppings and cheese and bake for another 7-10 minutes (until cheese is
starting to brown)

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

ingredients

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)

chocolate brownies

1 cup almond flour

1/2 cup cocoa
3T xylitol
1t baking powder
1/2 t bicarb
1/2 cayenne pepper
3 eggs
100ml cream
60ml melted butter

1. Preheat the oven to 180*

2. mix all the dry ingredients together

3. stir in the wet ingredients

4. spoon into cupcake dish
5. bake for 10-12 minutes

Banting chips

ingredients

3/4 cup almonds (ground up to flour consistency)

1/4 cup coconut flour
1/4 cup flax seeds
1/4 cup of butter (or ghee)
1 tsp salt
1 1/2 tsp ground chilli
1/2 tsp cumin
1/2 tsp paprika powder
1/2 tsp garlic powder
1 egg

directions

Preheat oven to 180*

Mix everything together
Press mixture a baking sheet (I use a silicone matt so I dont grease it but if using a normal
baking sheet grease before)
Put a layer of wax paper on top, and roll out until about 1/2cm thin

Slice them into triangles/chips of whatever shape youd like
Bake for 10 minutes.
Turn off oven and leave in for another 15 minutes to dry them out

frozen vanilla mousse

This is the yummiest dessert

Ingredients

1/2 cup milk

1/2 cup cream
2 eggs separated
6 T xylitol icing sugar
1t vanilla essence

Directions

Separate the eggs yolks from the eggs whites

Beat the egg whites until stiff, then add in 2T xylitol icing sugar and beat until shiny
In a 2nd bowl combine cream and milk and beat until it starts to thicken, then add in 2T
xylitol icing sugar and beat until stiff
In a 3rd bowl, beat the egg yolks with the remaining 2T xylitol icing sugar until thick and pale

Combine all 3 mixtures in one bowl with the vanilla essence and fold well
Pop in the freezer to set

Coconut shortbread

Ingredients

3/4 c coconut flour

6T ghee / butter (I used a combo of both) softened
1t vanilla essence
1/4t bicarb
1/4c xylitol

Directions

Combine all the ingredients until well mixed

Place wax paper in a bread tin

Put the mixture into the tin and refrigerate for 30 minutes
Preheat oven to 110*
Remove from the fridge, slice into pieces

Bake in the oven for 40-50 minutes (until brown)

chocolate mousse
Ingredients

1 slab of dark chocolate (I used Lindt 70%)

30g butter
250ml cream
2 eggs
2T xylitol

Directions

Melt the chocolate over a low heat until melted

Add the butter and stir until all melted
In a separate bowl, combine the eggs yolks and xylitol and beat until light and fluffy
Add the chocolate mixture into the egg yolk mixture and set aside
In another bowl, beat the egg whites until stiff
In yet another bowl, beat the cream until thick
Gently fold the chocolate mixture in with the cream and egg whites
Divide the mixture into 5 glasses / bowl and put in the fridge to set

Nutty Cheesecake bites

This is from a recipe I found online they used sweetener and hazelnut essence (which Ive
not found in Cape Town let me know if you find it!) so Ive switched things around and it is
very yummy. It was inspired by my dear friend Justine, who is 7 months pregnant we went
out for lunch and ordered the hazelnut truffles, and when they arrived they were covered in
coconut she painstakingly picked off all the coconut, and I got the inspiration to make her
some coconut free hazelnut truffles! She loves cheese so I thought these would be a winner
(I am still waiting on her feedback but I really enjoyed them!)

Ingredients

1 tub Simonsberg plain cream cheese (leave it to warm up slightly on the counter to help
soften for about 10 minutes)
1/4 cup coco powder
2T honey (or more to taste)
1T almond essence (or use 1t if you dont like the almond flavour to be too strong)
50g hazelnut (about half a packet) chopped up

Directions

Mix the cream cheese, coco powder, honey and essence together

Once it is all combined, spoon a heaped teaspoon onto the chopped hazelnut

Roll the ball around in the hazelnuts
Place on a plate, and pop into the fridge to set

Ingredients Nutrition
Servings 4-6 Units US

4 large skinless chicken breasts

salt and pepper
black pepper
1
2 small onion
2 cups heavy cream
1 cup of grated romano cheese
4 tablespoons butter
4 cups of cut up steamed broccoli
2 egg yolks

Directions
1.
2.
3.
4.
5.
6.
7.

Melt butter in a large frying pan.

Cut chicken into large strips saut in the butter.
Add onions until golden brown.
Add broccoli and saut for one minute.
Add heavy cream and bring to a boil.
Add cheese and egg yolk; mix well.
Serves 4 people.

Ingredients Nutrition
Yield 24 meatballs Units US

1 lb ground chicken
2 egg whites
2 tablespoons breadcrumbs
1 tablespoon parmesan cheese, grated
3 tablespoons pizza sauce
1
4 teaspoon salt
1
4 teaspoon black pepper
1
4 teaspoon italian seasoning
1
4 teaspoon onion powder
1 1
8- 4 teaspoon garlic powder
1 3
2- 4 cup mozzarella cheese, shredded
pizza sauce, for dipping

Directions
1. Preheat oven to 350 degrees Fahrenheit. Spray a large baking sheet with cooking
spray.
2. Mix ground chicken, egg, breadcrumbs, Parmesan cheese, 3 tablespoons pizza sauce,
spices, & cheese in a bowl.
3. Shape into 24 small meatballs, about the size of a ping pong ball; place meatballs onto
the prepared baking sheet.
4. Bake for 20-25 minutes. Serve with pizza sauce for dipping.

Ingredients Nutrition
Servings 2 Units US

2 (4 ounce) boneless skinless chicken breasts

1
2 cup no-sugar-added spaghetti sauce (I use Hunt's No Added Sugar Italian Baking
Sauce or Classico Spicy Red Pepper Spaghetti Sauce)
1
2 cup shredded mozzarella cheese
1 teaspoon grated parmesan cheese
garlic salt, to taste
italian seasoning, to taste

Directions
1. Preheat oven to 375 degrees.
2. Spray a shallow, small baking dish with non-stick cooking spray.
3. Season each side of breast with garlic salt and Italian seasoning to your liking; place
in casserole dish.
4. Spoon pasta sauce equally over top of each breast.
5. Bake for about 45 minutes; sprinkle equally with cheeses and bake an additional 5
minutes or until cheese are melted.

Ingredients Nutrition
Servings 3-4 Units US

BREADING (AS DONE BY Lv2Sun recipe 82987)

2 (2 1/4 ounce) packagesplain pork rinds
1
2 cup mayonnaise or 12 cup low-fat mayonnaise
1
4 cup heavy cream
2 eggs
1
2 cup parmesan cheese
4 tablespoons garlic salt
4 tablespoons parsley flakes
1 12 lbs thin sliced chicken cutlets
1 (24 ounce) jarvictoria caponata
1 (8 ounce) bagfinely shredded mozzarella cheese
2 tablespoons dried basil
nonstick cooking spray
lemon juice

Directions
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.

Preheat oven to 400F.

As written by Lv2Sun, in a small bowl combine the mayo, eggs and cream.
Be sure that the mayo is blended well and doesn't clump.
Crush bags of pork rinds and then, in a separate bowl, combine them with cheese, parsley
and garlic salt.
Take each cutlet and dip in the egg mixture and then rind mixture.
Place the cutlets in a sprayed glass dish.
Drizzle with lemon juice.
Top the cutlets liberally with the sauce and then with the cheese.
(Note, the victorias caponata only has 4 total carbs per serving and is just delicious!).
Bake at 400F for 20 minutes.
You can place under the broiler for 2-3 minutes if you like the bubbly look.
Tastes fabulous.
You can't tell that it is low carb!

Ingredients Nutrition
Servings 8 Units US

2 (12 1/2 ounce) canswhite meat chicken breasts (drained)

8 hard-boiled eggs (peeled)
2 cups mayonnaise
1 cup yellow mustard
1
2 cup dill relish
1 teaspoon salt (more or less to taste)
2 teaspoons black pepper (more or less to taste)
1 tablespoon onion powder
1 tablespoon garlic powder

Directions
1. In a large mixing bowl, use a fork to break down the large chunks of chicken.
2. Break the eggs apart with your hands by squeezing and crumbling them into the
chicken.
3. Add all remaining ingredients.
4. Stir with a spoon until well mixed.
5. Refrigerate at least 30 minutes before serving.

Ingredients Nutrition
Yield 4 sandwiches Units US

1 (18 ounce) canof cooked white meat chicken, broken up and shredded (by hand or
fork)
1 tablespoon mayonnaise (regular or light is fine)
1 tablespoon Dijon mustard
1 small granny smith apples or 1 small equally tart and crisp apple, diced into small
pieces
1
2 cup raisins or 12 cup dried cranberries
1 stalk celery, diced into small pieces
1 teaspoon pepper

Directions
1. Combine all ingredients into large bowl and refrigerate for 1-4 hours.
2. I like to serve on sweet Hawaiian bread or toasted whole wheat.

Ingredients Nutrition
Servings 2-4 Units US

1 whole chicken breast

1
2 can salsa (your favorite)
1
2 package taco seasoning
1 bag mixed salad green
cheddar cheese, shredded (fresh or packaged)
1 package tortilla chips

Directions
1.
2.
3.
4.
5.
6.
7.
8.

Saute chicken breast in med.

size frypan, I use just a little oil so chicken doesn't stick.
Once it is cooked, remove from pan, and dice up the breasts.
Add Salsa and Taco seasoning to pan.
Return chicken diced to pan, and let simmer in sauce for 30 minutes.
Place bed of lettuce on dinner plate, and add serving of Taco Mix on top of lettuce.
Serve chips on the side, they are great to scoop the salad on your fork.
A quick one pan easy entree.