Jalapeno Bacon Cheddar Soup ~ Banting


8 slices Bacon
4 medium Jalapeno Peppers, diced
4 Tbsp Butter
3 cups Chicken Broth
1 tsp Dried Thyme
1 tsp Garlic Powder
1 tsp Onion Powder
1/2 tsp Celery Seeds
1/2 tsp Cumin
3/4 cup Double Cream
230g Cheddar Cheese, grated
Salt and Pepper to taste

Slice the bacon into 2,5cm slices and cook until crisp. Remove the bacon from the pan while reserving the fat. Dice the jalapenos (remove the seeds if you do not like the heat), and sautee in the bacon fat. Remove from the pan while reserving the fat. In a pot, add the bacon fat, broth, butter and spices. Bring to a boil and reduce heat to simmer for 15 minutes. Using a stick blender, emulsify the broth to incorporate the fats into it. Once done, add the cream and grated cheese. Stir together and season to taste. Add the jalapeno and bacon into the pot and let it simmer for 5 minutes before serving.




3 chicken breasts
½ cup coconut flour
Salt & pepper
Coconut oil; for frying
1 onion; minced
2 garlic cloves; minced
2 green peppers; diced
2 tbsp. (30 ml) curry powder
1 tin (425 g) tomatoes
1 tin (400 ml) coconut cream
1 tbsp. (15 ml) hot pepper sauce
For the cauliflower crumble:
1 packet (300 g) shredded cauliflower (about 1 large head)
Small handful fresh coriander leaves; chopped
1 tsp. (5 ml) cumin seeds
Juice of ½ a lime
Salt & pepper; to season
1 tbsp. (15 ml) coconut oil

Preheat the oven to 180°C. Cut the chicken breasts into strips. Season the coconut flour with salt and pepper, then dust the chicken strips. In a heavy-based pan over moderate to high heat, fry the strips until golden. Remove and set aside. Add the onions, garlic and pepper to the pan and fry until soft. Stir through the curry powder and fry for a further 30 sec. combine the chicken with the curried onion mixture. Place in an ovenproof dish. In a saucepan over moderate heat, combine the tomatoes, coconut cream and pepper sauce. Cook until heated through. Pour the sauce over the chicken strips. Bake for 45 min. or until cooked through and bubbling. To make the cauliflower crumble, fry the cauliflower in the coconut oil, stirring often to prevent burning. Add the coriander, cumin seeds and lime juice. Season. Stir to combine and cook until it just starts browning on the edges. Serve the curry chicken on a bed of cauliflower rice.


Crustless Milk Tart ~ Banting


4 Large Eggs
250 ml Fresh Cream
1¼ cup Fresh Full Cream Milk
1/4 cup Xylitol
1 tsp Vanilla Essence
1 tsp Cinnamon

Preheat your oven to 180C. In a bowl, whisk the eggs, xylitol and vanilla essence together – mix well. Add the milk and the fresh cream. Whisk all the ingredients together well.

Spray and cook an oven proof dish big enough to take all the mixture. Pour into the dish.

Place the dish with the mixture in it, into a bigger dish and water. Put it in the oven and bake for 30 minutes until the custard is firm to the touch and slightly golden brown. Remove from the oven and immediately sprinkle the cinnamon over the baked pudding. Allow to cool and serve just like that or with some freshly beaten cream You can add the cinnamon to the mixture and sprinkle a very small amount over when it comes out the oven.


Bulletproof Coffee Gummies ~ Banting


Preparation time 10 mins
Cooling time 2 hrs

1 cup Hot Coffee
1 Tbsp Butter
1 Tbsp Coconut Oil
1 Tbsp Vanilla Essence
5 Tbsp Gelatine
Xylitol to taste

Blend all the ingredients together in a blender or using a stick blender, until mixed well and frothy. Pour into moulds and put in the fridge until set (time varies from 20 minutes to 2 hours). Pop out of the moulds and store in a plastic bag or jar in the fridge, until you are ready to eat them.


Banting Cauliflower Salad


1 head cauliflower, trimmed and cut into bite-size florets
3/4 cup mayonnaise
1 tablespoon mustard
1 teaspoon salt
ground black pepper to taste
3 hard boiled eggs, chopped
1 onion, chopped
3/4 cup frozen green peas, thawed
1/4 cup dill pickles, chopped
3 slices crisply cooked bacon, crumbled (optional)

Place cauliflower in a large saucepan and cover with water. Bring to a boil and cook until just fork tender, about 10 minutes. Drain and cool slightly. In a large bowl whisk together the mayonnaise, mustard, salt, and pepper. Add the cauliflower, eggs, onion, peas, dill pickles, and bacon to the dressing and stir until well coated. Cover and refrigerate for 2 to 24 hours. The longer the cauliflower salad chills, the better the flavor.


Banting-friendly potato-style cauliflower salad


For the salad:
150-185ml quality mayonnaise (or use homemade, recipe below)
7.5ml (1 tsp) ready made mustard
Salt and freshly ground black pepper
1 head cauliflower, broken into bite-sized florets, blanched, drained and cooled
1 onion, finely chopped
125ml (1/2 cup) peas, fresh or defrosted
2 pickled cucumbers, finely chopped
3 hard-boiled eggs
Handful fresh chives, snipped

For the homemade mayonnaise:
1 extra-large egg, well chilled
5ml (1 tsp) vinegar
Finely grated zest of 1 small lemon
125ml (1/2 cup) extra virgin olive oil
Salt and pepper, to taste

To make the mayonnaise: Using a stick blender, beat egg, vinegar, zest and oil till creamy. Add extra oil if too thick. Season and use on the day of making.
To make the salad: Add the cauliflower florets, onion, peas, pickled cucumber and 2 eggs, grated. Cover and refrigerate for a couple of hours to allow flavours to develop. Top with chives and remaining sliced or halved boiled egg.


Greek Chicken Soup ~ banting


Cooking time 40 mins
Serves 6
1/2 medium Cauliflower
1 Tbsp Avo or Olive Oil
½ Onion
1 tsp Salt
6 cups Chicken Broth
1 Bay Leaf
450g Chicken Breasts
1/3 cup Fresh Lemon Juice
1 large Egg
Salt & Pepper to taste

Cut the cauliflower into florets, dice the onion; and cook and cube the chicken. In a food processor, pulse the cauliflower until you reach couscous consistency. Set aside. In a pot, heat the oil over medium heat until just hot. Add the onion and salt and cook, stirring frequently, until the onions are translucent (about 4 to 5 minutes). Add the broth and the bay leaf and bring to the boil. Reduce the heat and add the chicken and cauliflower. Simmer for 10 minutes, until the cauliflower is tender. In a medium bowl, whisk together the lemon juice and egg. Slowly ladle in the broth, one cup at a time, whisking constantly. Stir the lemon-egg mixture into the soup. Season with salt and pepper and remove the bay leaf. Serve immediately.


Pizza Omelette


8 large eggs
Oil for frying
2 ripe tomatoes, chopped
100 g mushrooms, lightly fried
8 piquant peppers, halved
100 g shaved ham or beef
3 ml each dried basil and organum (or small handful fresh)
100 g grated mozzarella
Salad, to serve

Oven temperature: Grill
Beat the eggs in a bowl. Season with salt and freshly ground black pepper. Heat a little oil in a large frying pan. Add the eggs and swirl around the pan. Pull the mixture away from the sides, using a spatula to allow the runny egg to spread to the edges. Once the top is nearly set, sprinkle with the topping ingredients, ending with the cheese. Put under a hot grill until bubbling. Serve sliced with a salad.


Banting Platter Ideas

Lynette Muller
(2 broke girls banting)

~Cucumber Sandwiches
Slice your cucumber thinly (but not paper thin)
Top with cream cheese or grilled haloumi and sundried tomato or olives

~Grilled Haloumi Sandwiches
Cut your haloumi into squares and grill in coconut oil
Top with some cream cheese or finely mashed feta cheese and top with biltong

~Caprese Salad Sticks
Take a kebab stick and layer with mozzarella cubes, cherry tomatoes and rocket
Drizzle with your homemade pesto

~Mini Mushroom Burgers
Make small burger patties
Take a kebab stick and layer with grilled button mushroom tops, burger patty, sliced cherry tomato and rocket and there you go!

You can use a variety of toppings and fillings but these are quick easy and FUN to make and serve!


Strawberry cream cheese energy bites (Banting)

Pretoria Banting Market

Ingredients: (makes 24 ice cubes)
½ cup (70g) strawberries (fresh or frozen)
¾ cup (150g) cream cheese, softened
¼ cup (60g) butter or coconut oil, softened
2 tablespoons powdered xylitol
1 vanilla bean or ½ teaspoon vanilla extract

Leave the cream cheese and butter at room temperature until soft.
Wash the strawberries and remove green parts. Place in a blender for a smooth texture. Add the xylitol and vanilla and mix well. Add the butter and cream cheese and whisk until well combined. Spoon the mixture into silicon molds or ice cube trays. Place in the freezer for about 2 hours. When done, unmold and place in the fridge in a container.