14

Basic Banting recipes

Conversion chart
Imperial	Metric
1⁄4 tsp 1⁄2 tsp 1 tsp    1 Tbsp  1⁄4 cup  1⁄2 cup  3⁄4 cup 1 cup	1 ml   2.5 ml 5 ml  15 ml 60 ml  125 ml  180 ml  250 ml

BONE BROTH

Makes about 1.5 litres

• 1 kg bones (use beef, sheep, pig or chicken bones, or a combination)
• 4 medium carrots, roughly chopped
• 4 medium leeks, roughly chopped
• a bunch of celery (leaves only), roughly chopped
• 2 bay leaves
• 2 Tbsp apple cider vinegar
• 1 Tbsp whole peppercorns
• 1 Tbsp natural salt

1. Preheat the oven to 200 °C and place the bones in a single layer on a baking tray.
2. Roast the bones for 30–60 minutes until browned (this is not essential, but adds to the flavour).
3. Add the bones and all the remaining ingredients to a slow cooker and add enough water to cover. You can cook the broth on the stove top, but most people are wary about leaving the stove on overnight.
4. Simmer on low for 24 hours. For the first few hours, try to skim off any impurities (foam/scum) that float to the surface and top up with water to keep the ingredients covered. The broth is done when it’s deep brown in colour and deeply flavourful.
5. Once cooked, strain the broth through a fine-mesh sieve. Allow the clear liquid to cool to room temperature and then refrigerate. The broth should form a gel when cold, but will liquefy when heated.

Note: This broth can be stored in the refrigerator for up to five days and in the freezer for up to six months. A handy tip: Pour the bone broth into ice trays. One cube is just the right size in a coffee cup of hot water.

BRILLIANT BANTING BREAD

Makes 1 loaf (about 15 slices)

• 1 cup almond flour
• 1 cup mixed seeds (100 g flax/100 g sunflower/50 g pumpkin)
• ¹⁄₄ cup psyllium husk
• 1 tsp salt
• 2 tsp baking powder
• 6 eggs, beaten
• 1 cup Greek yoghurt

1. Preheat the oven to 140 °C and grease a standard loaf tin with butter.
2. Combine all the dry ingredients.
3. Add the beaten egg and mix well.
4. Stir in the yoghurt and pour the batter into the loaf tin.
5. Bake for 2 hours.

THREE-MINUTE MICROWAVE FLAX MUFFIN

Makes 1 muffin

• 3 Tbsp flaxseed flour
• a pinch of bicarbonate of soda
• a pinch of salt
• sweetener to taste
• 1 large egg, beaten
• 1–2 Tbsp water

1. Combine the dry ingredients.
2. Add the beaten egg and water, and mix. It should be the consistency of yoghurt. Add more water if needed.
3. Pour the mixture into a coffee mug and microwave on high for 3–4 minutes.
4. Flip out onto a plate and allow to cool.
5. Cut in half, spread with butter and top with some grated cheese to serve.

Note: Create your own flavours. For a chocolate muffin, add 1–2 tsp cocoa powder; for a vanilla flavour, add 1 tsp vanilla essence; for a nutty version, add 1 Tbsp chopped mixed nuts and seeds; and for a coconut muffin, replace 1 Tbsp flaxseed flour with 1 Tbsp milled coconut flour.

QUICK EGG MUFFINS

Makes 12 muffins

• 6 eggs
• 1 cup sour cream or cream cheese
• salt and pepper to taste
• 1 green pepper, deseeded and chopped
• 1 red pepper, deseeded and chopped
• 3 small spring onions, chopped
• 1 Tbsp melted coconut oil (or other fat)
• 1 cup chopped smoked chicken breast
• 1 cup grated Cheddar cheese
• 1 cup chopped green-list vegetables (such as spinach, courgettes, broccoli, mushrooms, etc.)
• 2 Tbsp chopped fresh herbs (optional)

1. Preheat the oven to 180 °C and grease a muffin tin with butter.
2. Beat the eggs and mix in the sour cream or cream cheese. Season to taste.
3. Sauté the peppers and onions in the coconut oil in a frying pan. Add to the egg mixture.
4. Mix in the remaining ingredients and pour into the muffin tin.
5. Bake for 30 minutes or until golden brown.

Note: These will keep in the fridge for 5–6 days. They also freeze well.

CHIA-SEED PORRIDGE

Serves 1

• 25 g dry chia seeds
• 50 ml coconut cream
• 1 cup boiling water
• 1 Tbsp butter
• ¹⁄₂ tsp vanilla essence
• 1 Tbsp melted coconut oil
• sweetener to taste
• ground cinnamon to taste (optional)

1. In a porridge bowl, mix the chia seeds with the coconut cream and boiling water.
2. Leave the mixture to soak overnight in the fridge.
3. In the morning, warm it up in the microwave and add the butter, vanilla essence and coconut oil. Add sweetener to taste.
4. Mix well and sprinkle some cinnamon over if desired.

COCONUT ALMOND PORRIDGE

Serves 1

• 1 large egg
• 100 ml coconut cream
• 1 Tbsp desiccated coconut
• 1 Tbsp almond flour
• ground cinnamon to taste
• a pinch of salt
• 1 Tbsp unsalted butter

1. Beat the egg and coconut cream, and then add the remaining dry ingredients.
2. Melt the butter in a saucepan, add the egg mixture and stir until thickened to your liking.
3. Serve with a few blueberries and a dash of cream.

BANTING BREAKFAST GRANOLA

Makes about 1.1 kg

• 1 cup chopped almonds
• ¹⁄₂ cup chopped hazelnuts
• ¹⁄₂ cup chopped walnuts
• ¹⁄₂ cup slivered almonds
• ¹⁄₂ cup flaked coconut
• ¹⁄₄ cup chia seeds
• ¹⁄₂ cup pumpkin seeds
• ¹⁄₂ cup sunflower seeds
• 75 ml melted coconut oil
• 1 tsp ground cinnamon
• 1 tsp vanilla essence
• 1 tsp ground ginger
• ¹⁄₂ tsp ground nutmeg
• ¹⁄₂ tsp salt

1. Preheat the oven to 120 °C.
2. In a large bowl, combine all the ingredients, mixing very well to make sure everything has a fine coating of oil and spices.
3. Spread the granola on a baking tray and bake for about 30 minutes or until golden throughout.
4. Remove from the oven and allow to cool fully before storing in a clean, airtight container.

BANTING SALAD DRESSING

Makes 300 ml

• ¹⁄₄ cup apple cider vinegar
• 200 ml extra-virgin olive oil
• 2 Tbsp lemon juice
• 1 tsp crushed garlic
• 2 Tbsp chopped fresh herbs (any kind)
• 2 spring onions, finely chopped

1. Blend the ingredients.
2. Store in the fridge to keep the dressing fresh.

Note: This will keep in the fridge for up to two weeks.

BANTING MAYONNAISE

Makes 250 ml

• 2 eggs
• ¹⁄₂ tsp mustard powder
• ¹⁄₂ tsp salt
• 2 tsp lemon juice
• 1 Tbsp white wine vinegar
• 1 cup avocado oil

1. Place the eggs, mustard, salt, lemon juice and vinegar in a blender.
2. Blend on medium speed until all the ingredients are mixed, and then slowly drizzle in the oil.
3. Continue to blend on low speed until all the oil is mixed in and the mayonnaise has thickened.
4. Store in a sealed, sterilised jar in the fridge.

Note: This will keep in the fridge for up to a week.

BANTING TOMATO SAUCE

Makes 500 ml

• 100 ml extra-virgin olive oil
• 1 onion, chopped
• 1 stalk celery, chopped
• ¹⁄₂ cup grated pumpkin
• 1 tsp salt, or to taste
• ¹⁄₂ tsp freshly ground black pepper
• 2 cloves garlic, chopped
• 2 Tbsp unsalted butter
• 50 ml apple cider vinegar
• 2 × 410 g cans chopped peeled tomatoes
• ¹⁄₂ tsp ground allspice
• 2 bay leaves
• 3 Tbsp xylitol

1. Heat the oil in a large saucepan over medium heat.
2. Add the onion and cook until sweating.
3. Add the celery and pumpkin and season with the salt and pepper.
4. Sauté until all the vegetables are soft.
5. Add the garlic, butter and apple cider vinegar and cook for another 2 minutes.
6. Add the tomatoes, allspice, bay leaves and xylitol and simmer, covered, over low heat for 1 hour.
7. Remove the bay leaves and blend the tomato mixture until smooth.
8. Taste for seasoning.
9. Pour into a sterilised glass jar and allow to cool before sealing.

Note: This will keep in a sealed jar in the fridge for up to two weeks.

BANTING CHEEKY CHUTNEY

Makes 500 ml

• 24 tomatoes
• 2 large onions
• 6 cloves garlic
• 6 red chillies
• ¹⁄₂ tsp paprika
• 1 Tbsp fresh ground ginger
• 2 Tbsp lime juice
• 1 Tbsp chopped fresh mint leaves
• 600 ml vinegar
• 1 cup xylitol
• 1 Tbsp salt

1. Blanche and peel the tomatoes.
2. Blend all the ingredients together in a food processor until as chunky or as smooth as you prefer.
3. Boil in a saucepan over low heat until thick and dark – usually a couple of hours.
4. Store in a sealed, sterilised glass jar.

Note: This will keep in a sealed jar in the fridge for up to two weeks.

BANTING CHEESE SAUCE

Makes about 250 ml

• 1 Tbsp butter
• ¹⁄₂ cup cream
• ¹⁄₂ cup cream cheese
• ¹⁄₄ tsp mustard powder
• ¹⁄₂ cup grated Cheddar cheese
• salt to taste

1. Melt the butter in a saucepan and stir in the cream and cream cheese.
2. Add the mustard and grated cheese, and stir until the cheese has melted. Season with salt to taste.

BANTING PEPPER SAUCE

Makes about 100 ml

• 3 Tbsp peppercorns
• 60 g butter
• 1 small onion, minced or finely grated
• 50 ml brandy
• 100 ml beef stock (homemade)
• 60 ml cream
• salt to taste

1. Slightly crush the peppercorns, using either a mortar and pestle or a rolling pin.
2. Melt the butter in a saucepan over medium heat. Add the onion and sauté until soft.
3. Add the peppercorns and brandy and boil for 2 minutes, then add the beef stock and allow the mixture to reduce by half.
4. Add the cream and reduce until thickened. Season with salt to taste.

Note: If you are having pan-fried steak, the sauce can be made in the same pan using the meat drippings.

BANTING MUSHROOM SAUCE

Makes about 250 ml

• 1 Tbsp butter
• ¹⁄₂ onion, finely chopped
• 250 g mushrooms, finely chopped
• 1 cup cream
• salt and pepper to taste

1. Melt the butter in a saucepan and fry the onion until soft.
2. Add the mushrooms and fry until light brown.
3. Slowly add the cream, allowing the sauce to reduce and thicken. Season to taste.

CAULI RICE

Serves 4

• 1 onion, finely chopped
• 2 Tbsp butter
• 1 medium-head cauliflower
• salt to taste

1. Sauté the onion in 1 Tbsp butter in a frying pan until soft.
2. Break the cauliflower into florets and microwave or steam until slightly soft (they must still be firm).
3. Pulse the cauliflower in a food processor to obtain the desired texture.
4. Add the onion and remaining butter and mix well. Season with salt to taste.

CAULI MASH

Serves 4

• 2 medium-head cauliflowers
• 200 g full-fat cream cheese (optional)
• 2 Tbsp grated Parmesan cheese (optional)
• a pinch of paprika
• salt to taste

1. Steam or microwave the cauliflower until soft.
   Drain off the excess water.
2. Place the cauliflower in a food processor, add the remaining ingredients and blitz. Alternatively, use a hand-held stick blender.