Banting Snacks…


Banting snacks seem to be a hard one for some, so I am going to start posting mine as and when they come. Here was today’s one:

Salami and Avocado Bites


Pinterest is a wonderful place to go and look around. I made a couple of lists and am going to see what I can come up with to make some even more yummy ones! Watch this space…


Banting and Nutrition…


Hello again Banters all


Today is beautiful here in the mountains and work on preparing the horse arena is ongoing while I sit and write recipes and menus for an upcoming Banting talk. I love doing this. The recipe book is coming together really well and there are some awesome food experiments coming up. Needless to say, I am passionate about good tasty healthy nutritious food! And it has helped me lose 18kg so far!!!


Today’s breakfast photo is Liver and Eggs:


It is a simple meal but oh so tasty. The liver is cut into strips and then rolled in almond flour and fried. I served this with egg and home-cooked creamed organic spinach from the garden, and a slice of avocado. Really delicious combination.


That’s all for now…be back soon


Have a stunning day – keep on with the Revolution!


Following The Real Meal Revolution by Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier



Real Foods for Spike Day…




Spike Day Foods – Replica Foods!


Now my thinking is to get away from the original baddies like pizza and pasta, muffins and focaccia, chocolate mousse and panna cotta, not to mention crème brulee, with their inflammatory ingredients. Yes I believe in getting back to basics and clean eating, simple foods, and I totally concur with the idea of a Spike Day (Re-set Metabolism Day!) or a Reward Meal or Carb Cycling, however you want to do it that suits. However, I do not subscribe to the idea of eating previously dis-empowering food just because I can…I do the 90% chocolate thing and will not go back to Cadbury’s Whole Nut. No sir. After all, I am in the business of re-training my whole system to do without glucose and rather to use my stored fat for fuel.


So, back to Spike Day Foods.  Spike Day is not for calorie or carb counting, it is there to be thoroughly enjoyed with no guilt! This is the day for me to have fun with food!!


This is the first time my sis and I have been successful at losing weight together and it is very exciting!  We love to cook and entertain. It’s in our blood, our genes…it is a passion. (That and a host of other things!) Cooking is our creative therapy in a way. It’s also our way of putting up with/knuckling down to/readjusting to our chosen lifestyle – LCHF/Banting/Ketogenic/Lowcarb. For Life!


Spike Day for me is to be used for recipe trials with all sorts of wonderful Banting-friendly ingredients. Spike Day for me is for delicious but legal Banting Foods. I work very hard during the week to keep my carbs low and my food really simple so why would I want to jeopardise my progress? Up the carbs and calories, yes! But not empty calories. I might just want more! Scary but true…


Austerity is one thing, but the Greeks showed us it’s not for everyone! I can happily be austere and rigid in my food intake for 6 days. Hey! Even take it below 20 or 10 grams! But then on the seventh day I wanna party!


Each week we will try out one Spike Day recipe each. A Dish to Delight. A Banting Pizza Pizzazz! Or muffins, or pasta, crackers and breads, puddings and cakes. You get the idea?  I need to try out the substitutes for some of the foods I love and miss the most. Scones, muffins, crackers and cheese, cheesecake and ice cream. As I need to wait for Spike Day to have those, I strongly believe that I should stay within Banting ingredient guidelines – and not indulge in the foods on the Red List. There are stunning low carb recipes for most if not all of my favourite foods, Banting-legal style! Replica foods. With my experiments I will make my Foodie Muse very happy:)


So here we go with our first Spike Day Delight! Coconut Pancakes. So good you don’t even need to put butter on them. You could also make a fresh berry jam to slather on them if you like…all Banting–legal! Here I have used macadamia nut butter and cream.


Coconut Pancakes with Macadamia Nut Butter Cream

Flavoured with Cinnamon, Unsweetened Cocoa and Xylitol





2 XL Eggs, beaten

1 to 2 tsp Xylitol or Stevia to taste (I used 1 heaped tsp Xylitol)

Pinch Himalayan (Pink) or Celtic Salt

½ tsp Vanilla Essence

3 to 4 Tbs Coconut Flour (I adjusted this and put in about 6 Tbs to get the thickness I like)

½ Cup Coconut Milk (I use the thick part at the top)

¼ tsp Baking Powder (I eventually put in ½ tsp)

Combine coconut flour and baking powder in a bowl

Mix all the other ingredients in another bowl

Put the two together and mix to form a smooth batter.

Allow it to sit for about 10 minutes and then stir again.


Now you are ready to start frying up those babies!


Brush a frying pan, skillet or griddle with about a tablespoon of oil, preferably coconut oil.


Pour or spoon the batter into the hot pan, making pancakes about 6 cm diameter. Actually, make ‘em any size you want! I have even made one big one in a pan on its own. Yum! They are fragile, so turn them gently once the underside is golden brown. Make sure the pan is always well greased so they don’t stick.


Macadamia Nut Butter Cream (serves 1)

1 heaped teaspoon Macadamia Nut Butter

2 Tbs Fresh Cream

Stir the two together until well combined

Add Cinnamon, unsweetened Cocoa and Xylitol to taste


Fill the pancake with Macadamia Nut Butter Cream, leaving a spoonful for the top. Roll up pancake and spoon the Macadamia Cream over the top. Pour a little fresh cream over and sprinkle with Cinnamon Sugar made with Xylitol and cinnamon.


I challenge you not to eat one until they are all cooked…



Let’s get Cooking with The Revolution!

(The Real Meal Revolution by Prof Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier)



Banting success…


14 kilos gone today. It is a milestone for me and I am going to celebrate by doing 15 minutes of weights so that I can have a higher carb meal afterwards! I am going to make some flapjacks with coconut flour and make a quick jam from raspberries and xylitol. I promise to post the photos on my blog later and on my Banting Babes and Boys Facebook page and also on Instagram.


I have to confess that I am not always a purist Banter. For instance, my breakfast this morning is 3 free range eggs (good) with 2 Woolies pork sausages (not pure and 6 grams a sausage and I am NOT going to do it again as it has GMO – OMG! :) I am going to learn how to make my own pork sausages with my organic herbs and organic pork from Wegraakbosch Dairy here as they have organic everything! I also eat from the orange list on days when I feel it is needed. This morning I had 3 litchis which is 5 carbs. So that means my carbs are standing at 14 right now. I put everything into the nutrition tracker on my SparkPeople page and it tots up everything. Calories 356 for breakfast. I go between 1200 to 1800 calories on most days. I found that when I was doing the Fat Fast to shift a stubborn stall, even with all the fat I did not exceed 1100 calories. Interesting, eh? One just doesn’t get hungry with fat.


There are no photos of me to post yet because I still have a lot to lose and quite frankly, although my hubby and friends can see the progress, it is not that noticeable for me yet, except for the fact that I can lean over in the bath to take the plug out, whereas that was a trifle difficult 3 months ago! I am aiming to have a lap one day, for children and cats :)


There has been some talk lately about people ditching the scales but I beg to differ. When I read The Carbohydrate Addicts Diet, Dr Heller recommends getting a digital scale and noting how one’s weight goes up and down on different days. He suggests writing it down every day to note how the body reacts to different foods and also to different times of the month. I have been doing just that and sometimes my weight has gone up or down by at least a kilo in one day. At the end of the week you take the average. Of late my average has been between .4 and .6 kg in a week. That’s good enough for me. Also, on days when I see it has gone up a bit, I work harder the next day to stay within my strictest limits and eat more fat, less protein and nil carbs.


This is a journey of discipline and determination. One cannot relax even for a nano second. I had a sip of hubby’s orange juice the other day and that was it. Even though there was more it did not tempt me again. I remember reading a book some years ago on natural remedies for arthritis and the good doctor suggested we look at forbidden foods and imagined worms crawling out of them! Yuk! It works though :)


There is the idea that you don’t need to count calories, but I think differently again and I certainly count them. It has taught me a lot about foods in general. I also use Carb Cycling as a tool when I am stalled and eat my higher carb meal within an hour as the good doctors Heller suggested in The Carbohydrate Addicts Diet. I have over 20 low carb diet books that I have been studying in order to get the best out of my own personal diet. The Real Meal Revolution (about Banting) is my best book. I use other suggestions from different books to tweak my diet when needed. I see them all as tools to create an optimum lifestyle for myself.


The wonderful thing is that my hubby loves the meals I cook. They are so simple and he loves his protein. We do a main big protein and fat meal first one of the day and find that we nibble on nuts (not so many for me) and biltong (which I weigh out religiously) as a snack mid afternoon and by the evening we are fine with a salad and a little protein. He, lucky chap, has lost 9 kilos in about 7 weeks without trying!


Have a great Banting weekend everyone…



Partying with Banting…



It has been an awesome few days and especially yesterday as it was my 65th birthday…and I feel so young! My daughter and son-in-law were here and will be until after Christmas. This is just wonderful because they had not been to the new house and we are all enjoying it so much.


12 people gathered for lunch at a long table on the stoep and pretty much stayed there until 6 pm. What a wonderful bunch of people that I am privileged to call my friends. It was such a happy time.


Food wise, friends brought plates of finger food and I made a butternut soup and Banting cocktail meatballs. One friend had ordered a Banting platter from our local restaurant, The Red Plate, who have a Banting menu as well. Such a treat. Interestingly, as is my usual bent these days, I was not really hungry so had some veggie sticks with an avocado and cream cheese dip and then some meaty snacks like meatballs and chicken wings. The soup was from the orange list so I and my Banting friends ate a very small bowl of that, no bread and filled up on the low carb veggies and meat treats.


As a rule, I drink about two creamy coffees per day, herb teas and green tea occasionally, and about one cup of Earl Grey tea with full cream milk per day. Water is my go to drink of choice. It is filtered and then stored in dark green wine bottles ready to be consumed at will. Lovely stuff! I also keep black filtered coffee in a wine bottle in the fridge just in case it is a hot day and I want an iced coffee.


My party drink is pink sparkling water, which is sparkling mineral water and Angostura Bitters. It looks pretty in a wine glass and then people leave me alone without pressing me to have a drink. I felt so well when I woke up this morning that I have no desire to start drinking again, even when my hubby opened the champagne I briskly said no thank you!


So, the upshot of it all is that I survived a great birthday lunch party without cheating once!


So easy with the Revolution…



Banting – Eating Out…


It was a beautiful day in the mountains and it was my sister’s last day with us so we went off to The Red Plate restaurant in Haenertsburg village where they have a Banting menu. What a treat. We sat on the deck under the trees and we Banting girls had a great selection from which to choose. We each chose to have the juicy Banting Burger on a Courgette Fritter. It was topped with bacon, cheese and avocado and served with a few butternut crisps. I didn’t miss the bun at all and the dish was truly filling! I am looking forward to trying all the dishes on the menu. One at a time…


Delicious Banting Burger at the Red Plate Restaurant in Haenertsburg



This next photo is our snack plate from yesterday:



Banting Snack Plate


Salami, prosciutto, cheddar cheese, brie cheese and olives. Very satisfying.


Here’s to a great Banting week. More food trials to come, and a commitment to eat more vegetables!


Viva the Revolution!…


(I am a follower of the Real Meal Revolution written by Tim Noakes et al)




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…


Girls' Gourmet Brunch



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 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




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.


Coconut Pancakes with Strawberry Jam






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)




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!…


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