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.)


Roast Chicken. Eat the Skin!



And this was dessert:


Banting Chocolate Mousse



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…



Banting and a new Facebook Page…



Banting Babes and Boys. That’s it.  My new Facebook page with for everyone who is committed to changing their food lifestyle in order to be healthy, healed and filled with energy.


This blog records my journey which has only just begun. You can follow me on Instagram (marloescottwilson) and Twitter (@marloepink) as well, but this is where I pour my heart out over food! This is where I share my food experiments and recipes. This is where I celebrate the changes I am making on my journey. My guide is The Real Meal Revolution by Tim Noakes et al. I love cooking (and eating!) and I love really good food that is organically grown and humanely reared. I garden and grow organic vegetables and in my kitchen there is never a shortage of green leafy goodness. New vegetables are being planted and new seed is being sown in this awesome Spring season. It is such an awesome feeling when eating one’s own lovingly grown produce:)


I get my free range eggs from a neighbour but am working on designing my chook dome and getting a rooster with a harem. In the meantime I am sorted. A nearby organic dairy farm offers cheeses, yogurt, raw cow and goat milk, free range eggs and free range pastured pork. How amazing to have such a place in my area.


OK. Enough rambling. Here’s my Food of the Day…


Meal 1: 3 Zucchini Fritters with a difference. I added 1/4 cup of finely grated Parmesan, 2 small tsp tomato paste and a leeeetle cream to the recipe I made yesterday. (Check yesterday’s blog entry for the basic recipe. Very yum.) This was served with two free range eggs fried in butter and olive oil.

1 filter coffee with cream


Meal 2: Herring with Ina Paarman’s Blue Cheese salad dressing. (She don’t use no MSG and it is way low in carbs. So cool.)

One chicken leg left over from last night


(Gotta tell you, two hours later and that 4 o’clock hunger time has passed and I am truly not hungry, so the diet discipline and the fat intake is working…)


Meal 3:

Going out to a friend for the evening. She has kindly cooked food that I can eat! Awesome. It is wonderful to have friends who care. Roast chicken and salad is goooood! I will take my own beautiful bottle of water spiked with Bitters. It looks just like a pink blush wine! And I believe bitters is good for the digestion. Yeh!


Cruising on with the Revolution…


Here is a “Before” pic.  Mmino and me. First kiss.



Banting – Why am I Doing This?



My food life is becoming very interesting, what with all this Banter! It keeps me on the edge of my seat of addiction (read carb addiction) as I try to remember why I am doing this.


Why am I doing this? Why am I doing this?


I have been at first plump, then overweight, plain fat and finally obese during most of my 64 years. For a brief, shining moment, with the help of a bariatric doctor who gave me injections and a 500 calorie diet, I was thin. Without going into all the psychological possibilities of why I might have eaten my way out of stress or depression, (I would spare you that) I am totally and utterly convinced that my weight gain is from carbs. Mostly breads, grains, starchy vegetables, legumes…and too much red wine. Mine was not a sugar addiction. I never liked Coke or fizzy drinks and got onto the vegetarian whole-foods wagon while in my early twenties in London. They were after all, “healthy” peace and brown rice hippie days.


When, after seven years of vegetarianism, I returned to my carnivorous ways, unfortunately the carbs came with me and so did the weight gain. I had a hysterectomy and put on weight, I gave up smoking and kilos piled on and then I just ate more and the kilos finally overwhelmed me. Of course I was eating more and more carbs and not doing too much exercise. I had become insulin resistant, had leaky gut syndrome and was pre-diabetic. Pharmaceutical medication was suggested which I refused as I am more into supplements and holistic healing than that which Big Pharma offers. I believe that food is indeed our medicine. But what food? I knew it needed to be natural, real food, but up until lowcarb I believed that brown rice, whole wheat pasta and beans were natural and healthy.


In the early turn of this century, I turned to Atkins and successfully lost 16 kilos and put on 22 when I gave up on the diet. I cannot remember what turned me, but I really missed bread and potatoes. I liked quinoa and millet, good alkaline grains, but they were only used when I entertained and needed some healthy grain or seed to put on the table. Pasta was a rare food but I did so enjoy it when it was put before me. “Healthy” seed bread, rice cakes and crackers, those were my quick go-to foods if I needed to assuage my hunger in a hurry. A main meal at night was the ubiquitous meat, starch and veg…and red wine.


I recognise my addiction to carbs and wine, but the memory of a good sourdough bruschetta topped with olive tapenade or delicious chilli coriander pesto still haunts me. This is the one thing that made me fear going back to a lowcarb diet. Every time I would try it out again, I made it to the second day and then sometimes not. Just plain freaked out. All I could see coming were extra kilos that would pile on if I ever dared to go back to eating bread.


What convinced me to change my food lifestyle again were the scientific facts put before me in The Real Meal Revolution. That and my brother’s success with the diet, (he of bygone bread and pizza making fame). Perhaps I am also a little better armed at this point in my weight shedding journey. My focus has moved from only weight loss to being healthy and I have continued to research alkaline diets, paleo, primal, GAPS, ketogenic, raw food and Ayurveda. My journey has led me to this juncture and I am now searching for as many Banting-friendly recipes as possible to fill the carb “hole” in my taste memory. Coconut breads, Atkins rolls, seed crackers, pasta and pizza made from cauliflower and the list goes on. This is a Banter’s search for tasty substitutes for starch and sugar comfort food carbs. Without those replacements I do declare I might fold.


I am still in favour of chlorophyll rich vegetables and green juices and I do think about the acidity of meat and the mucus forming properties of dairy but right now I have my sights set on doing this right according to the Banting way, which should be for life. I need to make it so for the sake of the years still left me, to enjoy life on this planet in good health.


So I shall eat fat and soldier on…

Banting – Fat Fights Fat…


Fat in real foods fights fat.


Yeah! Why? It fills you up and acts like an appetite suppressant. Do I know this? Yes. Since I have developed no fear of enjoying fat, I have been eating less in general and that is huge for me, because I have a huge appetite! Water is a good thing to fill me up as well, and of course my filter coffee with cream. One a day…well, sometimes two.


Here is today’s menu and a recipe…




I love scrambled eggs done in butter, and more often than not I will add chopped greens, garlic, spring onions, peppers, mushrooms – any one or more of these. If I feel that cheese is the order of the day, I will add that too. This meal is eaten out of a bowl, sometimes with a spoon. (Maybe this is my cereal replacement?) Of course, if you eat bacon, chop some up and fry it in bacon fat (that fat that you kept from the last batch:) and add to your scramble mix. That is a seriously good meal and keeps me full for a long time. Today was a simple scramble – 3 eggs cooked with spring onions and a grating of mature cheddar cheese, followed by coffee and cream.




4 Sunflower Seed Crackers with butter




What a simple lunch I had. Plain ol’ herring no sauce out a tin. One piece. And I munched on 2 sticks of celery with 2 Tbs sugar free peanut butter. I am full.




Chicken legs and thighs sautéed in butter and some olive oil for about half an hour. Steamed green beans tossed in garlic, rosemary and butter. (Potato wedges for hubby, also with garlic, butter and rosemary). And my experiment of the day, zucchini fritters.




Strawberries with Xylitol and cream. (Hubby has his strawberries with sugar and ice cream.)


Recipe – Zucchini Fritters


3 medium zucchini squash grated – do not peel

2 eggs

1/2 cup coconut flour (I blitzed up dessicated coconut in my coffee/spice grinder)

A couple of shakes of cayenne pepper

A tsp of dried origanum/oregano

Salt and pepper to taste


Grate zucchini and place in a colander, sprinkle with a teaspoon of salt. Leave for about 20 minutes. The salt leaches out water from the vegetable and you want this so that the mixture is not too soggy. You can pat it dry as is, or you can wash off the salt under a tap and then pat the zucchini dry. (If you have overdone the salt as we did, the second option applies:)


While you wait for the zucchini, beat up the eggs and other ingredients. When you have patted the zucchini dry, add to the mixture.

Fritter mixture in the bowl


Heat up oil/fat in a pan and drop the mixture by spoonfuls into the hot fat. Flatten the fritters slightly with the back of the spoon and cook them until they are a good-looking brown.

Fritters in the Pan

Makes about 6 medium fritters. (I know I know. There are only four there. They were delicious! Modjadji and I each had one and declared them supremely fit for consumption!)

Zucchini Fritters



Yum! Try them out for yourself and post any of your favourite fritters for us all to enjoy. Use your choice of spices and herbs.


This Banter’s journey is getting most interesting!…





Diets make you stress, stress makes us fat…

On Atkins I gorged myself on meat and did not pay much attention to vegetables and alkalinity. On the Beverly Hills diet I nearly made myself sick on fruit – and did not pay much attention to the insulin spiking with all the fruit sugar. On Fit for Life I thought I was going to fart my life away with all the beans. On Paleo I craved dairy so much until I found Peter d’Adamo’s Eat Right for Your Type and cheered loudly because a type B could eat cheese, cream, butter and all the good things that I loved. Did it last? No. Again, too many can’t haves for me.


Then came Rosemary Conley’s Amazing Inch Loss Plan and I lost a stone in a month, and put it all back on again and then some. Zoe Harcombe’s diet suggests you don’t mix fats with carbs (no butter on my toast!), Pierre Dukan says little to no fat and leans towards a low carb diet, Ornish suggests vegetables and more vegetables, and there are more…loads more. You try them all and the weight keeps piling on after every failed attempt.


That’s the whole point. You lose, you put on, you try another diet, you lose, you put on even more again…and so it continues until eventually you are so far from the weight you were when you started all the dieting that you are desperate, feeling helpless and depressed. At least that is where I got to, wondering if anything would ever work. So I have been reading, and reading…and then some more. Nutrition books, internet information by the bushel, detoxes and fasting, gall bladder and kidney stone cleanses, master cleanse, zapping, EFT (Emotional Freedom Technique), Candida diets, raw food only diets, juice diets, anything that would give me a clue as to how I could handle my own personal obesity ogre.


My thought was that if I could get the food thing right for myself, I do believe it would help someone else as well. This billion dollar diet industry just wasn’t getting it right for me, and for so many others too. A paltry number get it right, but so very few. Where was it going wrong for me? How could I work this out for myself in a way that it would be helpful to others, and that didn’t cost an arm and a leg with products, pills, therapists, expensive food ingredients along with a time consuming effort to make special foods? There is so much more to being fat than I could ever really know, but I think we all have the potential to know ourselves, and we can work with that knowledge.


Want to is important. So far I have come across quite a bit of good reading with some great suggestions. Good habits which I think I can maintain for longer than a week! Everywhere you read you come across the suggestion to keep a food journal. That’s pretty doable. Computers make good journals, and blogging is our journal. Especially if you can type properly. It goes really fast.


Next is water- the main component in our body – and it keeps our system flushed as well. (Scary to think that in our future, wars will be fought over water. Certainly if we keep on ignoring its value on our little planet and abuse it.) I cannot think of a better drink…well, a good champagne or a smooth red wine does appeal!


Flylady says it takes 27 days to form a new habit and I can think of no better ones to instill than journalling and drinking water. The first keeps us honest and the second keeps us hydrated.


F. Batmanghelidj, M.D wrote a book entitled Your Body’s Many Cries for Water which made me sit up and take notice. Since I read it some years ago I have kept glass bottles of filtered water on my kitchen shelf, next to my bed, on the kitchen table, in my studio and in the TV room ready for drinking. Empty wine bottles with screw tops are most useful for this purpose.


A further good habit is to hold loving intention towards the water; this was gleaned from Dr. Masaru Emoto’s The Hidden Messages in Water. Our bodies are made of a large percentage of water – apparently close to 80%. That’s pretty high. There’s a lot of water in this body too large for its frame. Imagine if you held good, loving intention towards everything with water in it? I like the idea. You know that saying… “Now ain’t you a long drink of water!” (this said appreciatively by a handsome man looking at a pretty girl, in the movies:)) Maybe if we saw people as a refreshing drink of water on a hot day, and were maybe a bit more refreshing ourselves…you know, like “Be your own sunshine”? Be a cool drink of water. Say to yourself “Ain’t I a cool, delicious, long drink of water!” Oh go on…


Seriously? Clean water is our finest friend.


Then there is deep breathing, a highly alkaline activity, especially when done with a calm mind. Not just breathing, mind you; d-e-e-e-e-e-p breathing, down into the bottom of the lungs, filling out the sides and back as well. And then a long, soft, slow, out- breath, giving the lungs chance to send all that oxygen to the heart. This apparently really helps to keep the heart strong, and it is a great practice for asthmatics. In fact, for everyone.


Attitude while doing the breathing bears mentioning, because if we note our breathing, in and out, and let the thoughts drift by, we will more than likely be in a meditative state, and that can only do good. Great for reducing stress and thereby reducing our cortisol levels. (That stuff that can make us fat. Ask Aunty G (Google/Google Scholar) about cortisol and weight gain.)


If someone told you that nothing was forbidden and everything is allowed on a diet, you would cheer wouldn’t you? Mainly because none of us like feeling deprived or being told NOT to have or do something. Yes? Do you feel the same? So how does that work on a diet? It mostly doesn’t, not on the diets I have been on for the last 30 or 40 years! There is always something, always restrictions, always a reason to pout. Can’t have that…stamp your foot:(  Stressed out, again. Cortisol levels rising.


Yoga is a great way to de-stress too by the way. If we keep our spines supple and our core toned, we may just live longer and with fewer aches and pains. Yoga Journal is a cool website and has all the yoga positions and many good articles, however, if you can find a yoga instructor, all the better.


Meditation/prayer, deep breathing, stretching and toning: these all work to de-stress and alkalise your body. Anger, irritation, fear; these all increases acid levels (just think what road rage does!) so it would be a good idea for us to curb our tempers (b-r-e-a-t-h-e) and smile a lot more. What a wonderful world that would be! Have you ever smiled at yourself in the mirror and actually sent loving thoughts to yourself and not criticism? Another cool tool for the How to Cope box. Try it…


Note: Intermittent fasting going well again today. I think my tum is just so grateful not to feel so bloated and full like an overstuffed sausage. Had a smoothie with mango, banana, whey protein powder, a small tub of plain yogurt, iced water and 2 teaspoons of flaxseed all blended together until smooth. I took at least 15 minutes to drink/eat it and I have lasted to just over four hours. (Ayurvedic medicine suggests no less than four hours between meals/snacks.) Now is the time for my raw celery and carrot in water in a mug in the fridge. Today with no hummus, just a good chew. Savouring the taste of each mouthful, eating slowly and mindfully. At least try…

Supper is to be stir-fried fish (hake) and vegetables: If it proves to be a hit, I will post the recipe tomorrow.

(Re flaxseed: I read about the phytoestrogen thingy but I am past ovulation and all that stuff so I take the flaxseed occasionally and psyllium husk now and then, especially if I have had too much protein. My fibre mostly comes from fruit and vegetables. I am loath to have too many grains at the moment, but will not say no to hummus:) This is, after all, M O D…



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