Health
Banting – Girls Gourmet Brunch…
Oh what a time it was!
The girls gathered. A really close friend I hadn’t seen for about 8 years, my sister divine, a neighbour sistah (and horse) and moi.
Let me tell you about the horses first. They have ‘Play Dates’. My Mmino curly horse, the one in my Facebook photo, was housed next door for two months while I finished building fences and he lived with the herd, just the way horses like it. Then he came home to me and to life with Shanti an old retired gelding. Fortunately he gets to see his buddy Magick who comes to ‘play date’ once a week or so. While the horses romp and graze, this is the time to gather on the stoep, overlooking the forest and talk plants, horses, dogs, cats, chickens, gardening, permaculture, moon planting, organics, creativity, art, meditation, chakras, healing, horse therapy and a zillion other things to do with the planet we love and how we live our lives on it. And then we eat:)
So brunch was the time to get creative with banting-legal ingredients. The final result was this…
Green Scrambled Eggs with Fillet Medallions and Green Peppercorn Cream Sauce
Serves 4
Green Scramble Ingredients
coconut oil/ghee
4 big beetroot leaves (the green leaves were straight from the garden)
8 big Swiss Chard leaves with pink stems (very colourful)
4 garlic cloves
4 spring onions (green onions/scallions)
1/2 tsp cayenne pepper or to taste (I used three good shakes)
1 heaped teaspoon turmeric
12 eggs (3 each – we were getting hungry and it was our first meal of the day:)
1/4 cup cream
1 cup grated mozzarella cheese
Finely chop the garlic, spring onions and the stems of the chard and saute in the oil until the onions and stems are tender. Add the finely chopped green leaves and stir for about 3 minutes or until they are bright green and just cooked. Set aside.
Green Peppercorn Cream Sauce
Half a small bottle of green peppercorns (It’s what I had)
Cream – probably about 2 cups
Two blobs of butter – about 3 tablespoons
1/2 tsp arrowroot (optional)
Heat the cream, butter and peppercorns in a small saucepan until boiling and then turn down to a simmer and let the cream reduce and thicken while you put the griddle pan on for the steak medallions.
If it does not thicken in time (and time was of the essence) add a little paste of arrowroot and water little by little until it is a good consistency. (Dip a wooden spoon into the sauce and run your finger across the back of it. If the line stays and the sauce doesn’t drip, the sauce is ready.)
Fillet Medallions (I had about 400 to 450g)
Cut fillet steaks into medallions about 1 cm thick.
Put the medallions into a bowl with some olive oil and make sure they are nicely covered with the oil.
Do not oil the pan. Heat it to smoking.
Grill to your liking. (It doesn’t take long for medallions to cook.) Cook them in batches and set aside. Too many at once and the meat will steam and you don’t want that. When they are nicely browned, set aside, ready to heat up in the pan at the last minute when the scrambled eggs are almost done.
Egg mix
In a bowl mix the eggs and all the other ingredients except the cheese.
Return the pan with the leaves to the stove and heat.
Add the eggs, cream and spice mixture and stir continuously until the eggs start to thicken.
(Here is where you return the griddle to the flame and heat up the fillet medallions.)
Add the mozzarella cheese to the pan and stir into the eggs. Continue stirring until the eggs are creamy and the cheese is melted into the mix. Do not overcook the eggs.
Now you bring it all together. Plate your green eggs and fillet medallions and serve the sauce on the side. Add ground sea salt and black pepper as desired. Oh yes! It was a taste sensation!
With this we had filter coffee with cream. (Not a piece of toast in sight and no-one missed it even for a nano-second. A couple of us did lick our plates though. Hey! This is down on the farm!)
Grooving with the Revolution…
Banting-legal Creamy Mustard Sauce…
What a day this has been, what a rare mood I’m in…
My sister flew in from Scotland and is visiting me for five days. Precious time. I went shopping for Banting-legal snacks and ingredients for food trials. And yes I did buy brick cream cheese for the cheesecake experiment. Yay! Watch this space. I have found some good recipes.
Breakfast out was as legal as I could make it. Omelette with chorizo, salami and mozzarella filling, filter coffee with pouring cream and a sparkling mineral water. That was at 10 am and I did not need to eat again until about 5 pm when I put out biltong (beef jerky) and nuts as I shared the awesome view of the mountain tops with my sis. This is a little piece of heaven. The horses insisted on being near us, hoping to get a borage flower or two, the dogs went crazy ‘cos it was zoo time as they played their demented game of catch me if you can, and the cat nonchalantly went about his business until later when he kindly offered us his presence and demanded some attention.
The full moon rose over the garden as the solar lights were switching on. What an awesome sight that moon was in all her golden glory as we sipped our pink drinks and drank in the nature all around us. The forest will be silver dappled tonight and the fairies and divas will no doubt do a ritual dance for the Lunar Eclipse (in the northern hemisphere), the Full Moon,the Hunter’s Moon, the Blood Moon. Such a magical entity, the moon, and she really does look beautiful tonight.
But, I digress…
Tonight is fillet steak night and I am about to make a creamy mustard sauce that is Banting-legal, and oh what a sauce it is! The vegetable is gem squash with butter, salt and nutmeg. Mm hmmm. I will post the recipe for the sauce later after dinner.
Now is later…
Dinner was great but the photograph sucked. I will have to make it again one day and re-do the pic. In the meantime here is the recipe for the sauce.
Creamy Mustard Sauce
Butter 60g (4 Tbs)
Grainy mustard 45 ml (3 Tbs)
Verjuice/red wine vinegar 50 ml
Worcestershire sauce 2 tsp
Soya sauce 2 tsp
Xylitol 2 Tbs
Cream 125 ml
Put everything in a pot except the cream.
Simmer for about 5 to 10 minutes
Add the cream and heat gently for a couple of minutes.
Remove from the heat and serve.
I LOVE that I can eat fats, cream and butter!
Cruising with the Revolution…
Banting Leftovers make great Banting Pancakes…
On my way to the kitchen to fix myself green eggs, I suddenly had an inspiration. (I must be into pancakes right now!) There was a little leftover Cauli-mash and some leftover mince from the Spicy Cottage Pie, so I got out a bowl, the leftovers, eggs, coconut flour and baking powder. This is what I came up with:
Banting Leftovers Pancakes
Ingredients
3 free range x-large eggs
1/2 cup of left over Cauli-mash
1/2 cup of cooked left over beef mince
2 Tbs coconut flour
1/2 tsp baking powder
salt to taste
Beat eggs and add all other ingredients. Heat a frying pan. Put in a little ghee or coconut oil. Use a dessertspoon to drop spoonfuls of batter into pan. Put a lid on the pan. This helps to cook the pancake/fritters from the top. After a minute, check and turn very carefully. They are a little fragile. When browned on both sides, take out and eat with relish!
Banting Pancakes Recipe…
In South Africa we call these flapjacks. In the States they are called pancakes. Whatever you call them they are truly delicious. We had them for lunch yesterday and they were a hit.
Coconut Pancakes with Strawberry Jam and Cream
Ingredients:
4 eggs
1/4 cup coconut flour
1/2 tsp cinnamon
1 Tbs xylitol
1/4 cup yogurt or cream (I used cream and added more coconut flour)
1/2 tsp baking powder
Beat eggs and cream or yogurt together then add all the other ingredients. Let it sit for a little while and make the strawberry jam. If the pancake mix seems too runny, add a little coconut flour.
Strawberry Jam
1 punnet of strawberries
2 Tbs xylitol (or to taste)
1/2 cup of water
Cut up the strawberries and put all ingredients in a saucepan and simmer for 15 to 20 minutes. Check the water level and add a little if needed. Break up the strawberries and simmer a little longer until you get a good jam-like consistency. Let it cool down a little.
Heat a little coconut oil in a pan and drop pancake mixture by the dessert spoonful into pan. When underside is done, flip and cook the other side. Spread with jam and serve with cream.
Banting Food Trial – Spicy Cottage Pie
It was delicious. There was no photograph but I aim to make it again and take a pic. Easy recipe really. Just make your favourite mince (ground beef) filling and top it with cauliflower mash. I got the mash out of the Real Meal Revolution cookbook and made it with cream instead of milk. My guests loved it and scraped the dish clean at the end! Not a smidgeon left.
Here’s my version:
Spicy Cottage Pie with Cauliflower Mash
2 Tbs Coconut Oil
800g to 1 Kg beef mince
1 onion chopped fine
3 garlic cloves minced
2 carrots diced
2 celery sticks diced
2 cups of vegetable or beef stock
2 Tbs Tomato Paste
2 Tbs of your favourite curry powder (I make my own with coriander, cumin, cardamom, cinnamon, cayenne and turmeric)
Directions:
Heat the oil in a pot. (Please don’t use aluminium as it is hazardous for your health.)
Brown the onion and garlic for a few minutes, then add celery and carrot for 5 minutes. Remove to a bowl.
Add meat in batches so as not to steam the meat. Take each batch out when browned and add to the bowl.
When all the meat is browned, put it all back in the pot and add the stock, tomato paste and your chosen spices. Put the lid on the pot and turn it down to a simmer and leave for about 30 minutes.
Open it up and check the seasoning, adding salt and pepper as desired.
Leave the pot open and reduce the liquid until it reaches the desired consistency.
Cauli Mash (I used the recipe from the Real Meal Revolution and twisted it just a little:)
One head of cauliflower broken into florets
300 ml milk (I used cream)
100 g butter
salt and pepper to taste
2 cups grated cheddar cheese
1 cup of dessicated coconut
Steam cauliflower until soft. Blend with wand blender or in a food processor. Add cream and butter and blend until smooth.
Put the meat mixture in an oven proof dish and cover with the Cauli-Mash. Top with a mixture of grated Cheddar Cheese and Coconut.
Bake in the oven at 180°C for half an hour or until the cheese is golden and bubbling.
Serve with a crisp garden fresh salad.
PS: Just a little note on the snack I had later. In the afternoon I made a strawberry coulis with xylitol which we had with Coconut Pancakes. There was a little coulis left over so I mixed it into some left over cream, only about a quarter cup. It was a most satisfying taste delight. Another way to get the fats in! What a treat:)
Rocking with the Revolution!…
Banting Progress…
The weekend has come and gone and I have successfully ‘banted’ my way through it with one small slip at a restaurant for lunch. Not a big deal, there was balsamic vinegar in the sauce for the steak so I scraped some off and felt none the worse for wear. The roast veggies were what I was craving and the cheesecake did not lure me. In fact, the sight of lemon cheesecake in the cake fridge made me keen to make a Banting-legal one so I have put it on the list for the week. My sister is coming to stay for 5 days, and we plan to make it a really healthy visit. What a pleasure. She is a great cook and we may well come up with a food trial or two. Cheesecake will be one of them. Watch this space!
It has taken a long time coming and now it has been shown quite convincingly that low carb high fat is a healthy, healing way of eating. There have been many reports of diabetics no longer needing medication, of PCOS being healed, of autism, epilepsy and obesity being successfully treated. More and more science around low carb high fat eating is getting through to the public and we are in a position to choose what works for us as far as health is concerned. But first we need to get rid of faulty thinking around the matter of fats. Understand that it is healthy and needed. The good stuff is not manufactured by man. It is a natural food, and in that lies the answer. Natural.
Why swop butter for margarine which is reputed to be one molecule away from plastic? Why eat boxed cereals which have been laced with no nutrition sugar and mysterious E numbers when there’s fresh berries and cream, and eggs and bacon with mushrooms and courgette fritters to delight in. (I think that will be brunch today!)
Shop around the edge of the supermarket where all the fresh foods are and leave the packaged inflammatory foods on the shelves. Read the ingredients of those packaged goods and if there is anything you cannot pronounce, MSG, E numbers or preservatives, it would be wise to steer clear of it. Wherever possible choose organic vegetables, raw milk products and grass fed free range meats. Good real food. The marketing around unhealthy foods is backed by huge money. Big corporations make billions from inferior foods which keep people unhealthy and in need of doctors and medication, and that is the territory of Big Pharma and more big money. Conspiracy theory? I don’t think so.
My personal experience with this lifestyle and in particular with fat, is that it tames my appetite. I am learning to reach for cream, coconut oil, cream cheese, avocado, macadamia nuts, mayonnaise, butter and high fat meat broths when I need to still the food voice in my head and it works. My energy levels are high and my motivation is strong. I shall keep on eating good fats, including healthy saturated fats. The treat is that I don’t have to resist a beautifully grilled lamb chop with a strip of crisp fat nor a perfectly roasted chicken, skin and all, because they hold such culinary pleasure as well as necessary nutrients and fuel for my now diminishing body. Yes, I am three kilos lighter this week. That makes it four in two weeks. I know a lot of it may be water weight right now, but it feels really good!
Roll on the Revolution!…
Banting Breakfast with Vegetables…
I think it true to say that we need to increase our vegetable intake on this Banting Way. This is where our good carbs should be coming from. Perhaps we could challenge ourselves to have something green with every meal? Can you imagine all those lovely nutrients? Our bodies will be singing and we will be doing a happy dance.
Why not have vegetables for breakfast? If we think of meals as 1, 2 and maybe 3, we need not think breakfast lunch and dinner, yes? So, my meal number 1 was Stir-fried Zucchini Noodles with Bacon and Parmesan, which I got off dietplan101. It was delicious (who doesn’t like bacon and cheese?) and the dish was only 5.6g. The zucchini were prepared with a vegetable peeler that makes thin noodles. (I inherited it from mum, she was a gadget queen:) I would have liked bigger zucchini so I think I need to plant some and let them get big like my grandpa used to grow them.
Eggs go well with vegetables. Try any of the following next time you make a scramble, an omelette or a fritatta : Broccoli, spinach, zucchini, peppers, leek, celery, herbs, or asparagus.
I used a fair bit of ghee (clarified butter which you can buy at some Checkers stores, or you can make it yourself) when I cooked this morning, as I am beginning to feel the value of fats in my diet because it is taming my appetite. I realise that portion control has for long been my nemesis. Second helpings are not the norm these days. Nice is still nice, believe me, but I seem to be getting satisfied more quickly.
Unfortunately I cannot download my photographs because my old laptop is misbehaving. Things will return to normal on the weekend and I will catch up with the photos.
Have a beautiful Banting day!…
Banting and Fat…
Got back to the farm yesterday and not two hours later I was preparing a Banting supper for a couple of friends. It turns out that my friend thought Banting was all about eating loads of fat, but when she saw what was on offer, she realised there was much more to it. She loved the food. Basically, we had left overs.
With some leftover mince mixture I made baby hamburger patties, with that a green leafy salad with yellow peppers, cherry tomatoes and a few mange tout, cold roast chicken breast chopped up and served with avocado and Greek yogurt dressing, and we had the reheated chicken liver dish from this morning. (Hubby kindly sent some home with me) Coffee with cream to finish.
It is very interesting to hear the perceptions people have of Banting. My friend did say she would have to get her head around the idea of eating fat. I would imagine that is likely for most people who have been duped by the propaganda around saturated fat, that of it being bad for your heart etc. Please read The Real Meal Revolution and watch some of Prof Tim Noakes’s YouTube lectures on Banting. The science is all there. We need fat. It is healthy for us. And no margarine please. Apparently it is only one molecule away from plastic! It is just plain unnatural. I render fat from the meats I use and love to cook with it.
It is misty and wet here on the farm. Of course the garden is loving it! The greens in my breakfast dish were picked from that garden minutes before cooking them. The breakfast was Green Eggs with Pink-stemmed Swiss Chard (grown from heirloom seeds) with Garlic, and it was cooked in coconut oil.
Snack lunch today was some mature cheddar cheese and half an avocado and coffee with cream. Good fats! At this point the carb count is about twenty, and since I am restricting my carbs to 25g a day for the first two weeks, I have five carbs left for supper or a snack. Half a cup of zucchini is around 4 carbs, so that is what I will have tonight with the stir-fried hake that I am going to make. Easy peasy and not much fuss. My old laptop is playing up but I am hoping to have some pics of it tomorrow. Look out for the Spicy Stir-Fried Hake with Buttered Courgettes recipe and pic.
Enjoy this Banting ride…
Banting Foods – Making Wise Choices…
When the Atkins Diet was all the rage, first in the late seventies and then again in the nineties, it was criticised for its lack of vegetables. Those same critics most likely did not read the Atkins Diet Revolution too well, because they would have seen the three cups of vegetables recommended daily. Two salad and one cooked vegetable. And that was only in the first two weeks of induction. After induction you could add more vegetables until you reached your CCL (Critical Carbohydrate Level) where you would no longer be losing weight. Unfortunately there were a whole bunch of low carb products (fake foods) being touted as well, and a low carb candy bar seemed much more exciting than a stick of celery. No vegetables meant more constipation as people were not getting enough fibre. The diet was blamed.
There are also those who complain they cannot eat fruit on a low carb diet. If you read the orange list in The Real Meal Revolution by Prof Tim Noakes et al, you will see a comprehensive list of fruit from which we can choose to eat, as long as we include it in our carbs for the day. The decision is ours to make. A little pineapple or apple in the chicken salad does make a difference every now and then. And strawberries and cream are a true treat. However, I am beginning to see the value of noting the carbs on a daily basis. Munching meats is cool because there are no carbs to count, nor in fat. Milk, cream, cheeses, nuts and seeds (which means crackers and breads) all need to be counted, along with the more dense vegetables. Unless it is high fat such as butter and lemon, sauces need to be limited and some archived for the moment.
The simple rule would be to choose our carbs wisely.
I think it was in a Paleo article where it was suggested that we should eat only those things that you could pick, dig out or kill with a pointed stick while naked on the plains, or was it the savannah? Now I don’t know about naked with a pointed stick, but I do get their meaning. It all boils down to real, natural food. Stuff that you could mostly eat raw actually. Raw meat? Come on, you know steak tartare don’t you? Well, you get my drift. You can’t eat rice raw, or wheat, or legumes unless sprouted. Sugar would be sucked from a cane and if the bees didn’t get you, honey would be a rare delight. Real food is what we need to keep healthy. Our bodies are made for it. They thrive on natural organic foods.
Sweets don’t grow on trees.
Not long ago in a meditation course with Osho, the one thing that stuck with me was the word “mindful”. Eating mindfully has become another reminder from my nagging but caring inner voice. We cannot eat mindfully in front of a television. In fact, I think we eat most mindfully when we are alone. Osho declared it would take much longer to eat our meals if we did so in a mindful manner. Slowly, chewing well, savouring and focusing on every mouthful. When the inner voice gets through to me and I practise that mindfulness, it works. It is then that a stick of celery delights.
Slow and steady with the Revolution…
Banting Dessert Recipe for Today…
Today has been a good one so far. Breakfast strawberries were followed later by a cold roast chicken thigh on the move. (Me, not the thigh…:) My hunger felt satisfied for a fairly long while. A snack in between was biltong (with the fat on!) and droe wors (beef jerky and dried farmer’s sausage) with my Pink Drink (sparkling mineral water with bitters). Sipped on lemon juice through the day.
This was lunch in the middle of the day: (In Ayurveda, midday is the time for the biggest meal of the day when the agni – digestive fire – is at its highest. A light early supper is the way to end the day and an early night is never a bad idea. Here I am lecturing myself, as I tend to stay awake late playing Scrabble with the droid and only put out the light when I have nearly dropped the phone twice while falling asleep.)
And this was dessert:
Banting Chocolate Mousse Recipe:
3 or 4 Big Tbs Double Cream Greek Yogurt
1 Tbs Cream
1 tsp Cocoa, unsweetened
1 or 2 tsp Xylitol to taste
Whip it all together and eat with abandon.
There is rugby at 5, (the Boks playing Australia at Newlands. Go Bokke!!!…) and I am making Banting Burger Patties with Blue Cheese Cream Sauce. (My goodness I love that cream!) Hubby gets the bun. I will post that recipe and photo in the next entry.
The Revolution rocks…






