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.


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.


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.


Amandel koekies (Low carb, Banting, Gluten free, LCHF)







Opbrengs: 20 klein koekies


  • 1,5 koppies (150g / 5oz) Amandel meel
  • 3 eetlepels Stevia of soortgelyke korrel versoeter
  • 2 eierwitte
  • 1 teelepel amandel ekstrak (of 1 eetlepel Amaretto likeur)



  • Voorverhit oond tot 170C / 325F / Gasmerk 3
  • Klits eierwitte tot stywe punte form
  • Meng amandelmeel en Stevia saam
  • Voeg amandelmeel en Stevia mengsel by die eiers bymekaar – een eetlepel op n keer en meng goed deur
  • Voeg amandel ekstrak by en meng goed
  • Voer ‘n bakplaat met gesmeerde bakpapier
  • Skep die mengsel op die bakplaat en vorm klein ronde koekies
  • Alternatiewelik kan jy klein balletjies met jou hande rol, plat dit plat en op die bakplaat plaas
  • Los ‘n bietjie spasie tussen die koekies, want hulle sal effens plat loop
  • Bak vir 15-20 minute tot effens goud gekleur
  • Laat afkoel heeltemal voordat jy eet, want die tekstuur word meer outentiek Krakerig aan die buitekant, sag aan die binnekant
    • koel heeltemal voordat jy eet, want die tekstuur word meer outentiek Krakerig aan die buitekant, sag aan die binnekant

Fat bombs oftewel Banting sjokolade

Fat bombs

Halwe koppie  coconut olie
Halwe koppie coco
Kwart koppie xyletol stroop
Halwe teelepel vanilla
Knippie sout

Kook op lae hitte tot alles goed opgelos en mooi vermeng het.
Giet in ysbakkies en hou in die vrieskas.
Dit gaan deur as n Banting sjokolade lekker.
Maar as jou energie vlakke laag is suig een en jy maak dit deur jou dag.


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.


Malva Pudding ~ Banting


2 tbsp xylitol
1 tbsp apricot jam diabetic
2 eggs
1 cup Almond flour
½ cup fine Desiccated Coconut
1 tsp bicarbonate of soda
pinch salt
2 tbsp butter
1 tbsp brown vinegar
½ cup full cream milk

1 cup fresh cream
½ cup butter
2 tbsp xylitol
4 tbsp water

Preheat the oven to 190C
PUDIDNG: Beat the xylitol, jam and eggs together until fluffy and creamy. Mix the dry ingredients in a separate bowl.
Melt the butter in a small saucepan on medium heat. Add the vinegar and milk and stir. Remove from heat and add the milk mixture to the dry ingredients. Mix well.
Add the egg micture and mix well using a whisk or wooden spoon. Pour into an ovenproof dish and bake for 25-30 minutes. or until brown.

SAUCE: Melt all the ingredients together in a small saucepan on medium heat. Allow to simmer for 2 minutes, stirring constantly so that it does not boil over. Pour the sauce over the pudding as soon as it comes out of the oven.
Serve with whipped cream or The Ice Creamery banting ice cream.