Banting Recipes Compilation - PDF Free Download (2024)


1 Banting Recipes Compilation TABLE OF CONTENTS Drinks... 2 Bullet-Proof Coffee... 2 Healthy Lemonade... 3 Cold Drink Ideas... 3 Breads... 5 Eureka 'Banting Bread'... 5 Macadamia Nut Bread... 5 Low Carb Flatbread... 6 Banting Seed Loaf... 7 Quick Bread For Sandwiches Minute Microwave Carb Free Bread... 8 Mosbolletjies... 8 Cheesy Garlic Bread... 9 Savoury Basics Tomato Sauce Bone Broth Lowcarb Chutney Homemade Mayo Basil Pesto With Lemon Cauli-Rice Breakfast Bacon & Mince Meatballs Breakfast Dish Breakfast for a Week Grain Free Pancakes/Crepes Cheesy Bacon Bombs Cheese Fritters Lunch or Breakfast Mushrooms Bacon & Egg Cups Spinach & Feta Muffins Bacon, Cheese & Mushroom Muffins Chocolate Cinnamon Granola Cheese Drop Scones Blueberry Granola Snacks Easy Pizza Bites Cheese Sticks / Biscuits Biltong Savoury Almond/Coconut, Seed Crackers Cheese or Sweet Biscuits Cheddar Chips Side Dishes Broccoli Salad Baby Spinach Salad Low Carb Loaded Cauliflower Creamed Spinach & Soup Banting Braai Pap Light Meals Ultimate Cheese Crust Pizza Sweet Potato Nachos Scotch Eggs Individual Quiches Tuna Bake Biltong Quiche Feta Quiche Three Cheese & Tomato Quiche Cream of Tomato Soup Main Meals Chicken Soup on a Budget Baked Chicken Curry Thai Curry Chicken Cordon Bleu Soup Chicken Pie Chicken Biryani Butter Chicken Chicken A La King Creamy Chicken Livers Chicken Breast Stuffed with Spinach, Parmesan & Ricotta, Wrapped In Bacon Cheesy Broccoli, Chicken & "Rice" Casserole Curry Fish Steak Strips in a Creamy Mustard Mushroom Sauce Bacon Weave Quesadilla Lamb Shanks Sweet Lchf Bounty Bars Almond, Pine Nut And Coconut Truffles Chocolate Fat Bombs Lindt 85% Guilt Free Choc Mousse Vanilla Yoghurt Banting Ice Cream Ice Cream No Carb, No Sugar Nutella Strawberries & Mascarpone Cream Crêpes Chocolate Éclair: Scones With Jam Blueberry Cup Muffin Nutty Choc-Chip Cappuccino Muffin Lemon Poppy Seed Poppers (Mini Muffins) Carrot Cupcakes With Frosting Banana Bread Biscuit Cake Basic Rusks Recipe Seed And Nut Rusks With Cranberries Baked Cheesecake Baked Cheesecake Crêpe Cake Intense Chocolate Torte... 76

2 BULLET-PROOF COFFEE From DRINKS Sugar replacement of your choice, to taste (I use about 12 drops of liquid stevia) 1 Egg (add another yolk if you dare, it will fill you for longer) 1-3 T Butter and/or Coconut oil (I recommend the coconut oil without fragrance) 1-2 T Good quality instant coffee granules (regular or decaf) 1 Cup, approx., of boiling water [If you just add boiling water, without adding the coffee granules, and maybe add a drop of vanilla or cinnamon, you would be left with a dreamy, warm and filling eggnog type drink, only not as thick. Perfect at bed time]. Optional Flavours: Café Mocha: Add 1 t good quality unsweetened cocoa powder, or pop in a block of Lindt 90% chocolate Spiced Latte: Add ¼ t ground cinnamon Vanilla Coffee: Add a dash of good vanilla extract, or seeds from a pod - very decadent Dreamy Chai: Replace boiling water with freshly made Chai Tea 1. Place all ingredients, except the hot liquid of choice, into your mug or jug that your stick /immersion blender can fit into. 2. Start whizzing your blender whilst adding your hot liquid of choice until all ingredients have emulsified and you have some nice froth. 3. Remove stick/immersion blender and top up with hot water. 4. Or, throw everything into your blender and blitz. It's easy peasy peeps! B a c k t o t o p T = Tablespoon t = teaspoon 2 P a g e

3 HEALTHY LEMONADE By Leanne Vogel from Prep time: 15 mins Cook time: 3 hours Total time: 3 hours 15 mins Serves: 6 Refreshingly light and sugar-reduced lemonade recipe that has all the flavour, with less empty calories than conventional lemonade. ½ cup coconut nectar or coconut sugar or xylitol or honey 1 cup water 1 cup freshly squeezed lemon juice (from approximately 6 lemons) 4 cups cold water 1. Add sugar and 1 cup water to a small saucepan. Bring to a boil, stirring frequently. 2. Once boiled, remove from heat and add to a glass pitcher. 3. Add lemon juice and remaining water. 4. Place in the fridge for 2-3 hours to chill. 5. Serve with ice cubes. COLD DRINK IDEAS Tim Pagen: Ice tea. Lemon juice with cold water. Michelle Teixeira: wine Anna-Marie Noble: Make one litre soda with soda-stream and juice of half a lemon Mc Donald Vd Merwe Concur... few drops of lemon juice. Then... other flavours available Mary Elliott Blyth: Soda, a few drops of stevia and a dash of bitters! Wynand Calitz: Soda water, be creative... Lee Hochschild Greenblatt: Put strawberries in your water, or mint leaves, makes it delicious and refreshing Manda Brummer: Lemon, mint leaves, orange slices and grapefruit slices. Very refreshing Charmaine Hodgkinson: Ice coffee make coffee black put it in ice trays freeze it when ready pop a few out and add milk shake it up ice coffee Bonja Mostert: Fruity lemonade. Very nice and refreshing... Mara Smith: Tony Ferguson has 0 carb Cordial for a now & then. You mix 1 sachet with 750 ml water. Bought it at Dischem Michelle Poisson: Green tea with a slice of lemon!!! B a c k t o t o p T = Tablespoon t = teaspoon 3 P a g e

4 Sally Byrne Beattie: 1.5lt of water...juice of 1 lemon, 10 raspberries or strawberries mashed and strained... add the juice only...delish.. Lynda Pitcher: Have you tried the cucumber water with lemon mint and ginger add a bit of xylitol Barbara Prior Greyling: Iced rooibos with sweetener Barbara Prior Greyling: Woolies sells sugar free gingerbeer just for that fizz that I miss Lee-Ann Lavender: I had the same problem...i have started with lemon juice in soda water...i love it!! Enjoy the fizz...and not bad at all! Odette Quenstedt: if you like the taste of coffee but can't handle it hot when its so warm in Durbs, make it like you would normally, but swap the milk and water around. I.e. put a t or two of hot water in to melt the coffee, stir it and fill with ICE cold milk with some cream. It s heavenly!! Annake Neethling: Sparkling water with a slice of lemon is lovely! Lerrin Jayne Coetzee: try blitzing some strawberries, cucumber, mint leaves, lemon and xylitol to taste. Top with sparkling mineral water in a big jug and garnish with mint leaves, lemon and cucumber slices Pink lemonade. I just chuck in to taste and make a large jug when we have braais, also in Durbs and my husband had a soda addiction, he loves the fizz Ronelle Lombard: Check out Manhattan lite ice tea. 0 carbs Kerrin-Lee Nell: Sparkling water Bianca Lawrence: Liquidise some berries, add soda water, crushed ice, mint, slice of lemon and a drop of bitters. Mike Van Staden: I still use slimsy cordial and not affecting adversely Terry-Ann Jacobs: Iced tea home made Annick Steensma Dickerson: I have different flavours of ice tea and mix with soda water, always different flavours, it's yum. Colleen Simmonds: Sparkling water with ice and a slice of lemon and for a treat, a splash of bitters! We love it instead of wine, to toast our sunsets! Irma van Schalkwyk: Water with lemon, mint and cucumber - will also detox you. Louise Kriel Swart: to this, you can add chunks of strawberries, peaches, or any flavour you'd like to add. Also for variation, try basil leaves in stead of mint Manda Brummer: Imagine watermelon Louise Kriel Swart: and your regular rough skin melon... with the mint... mmm B a c k t o t o p T = Tablespoon t = teaspoon 4 P a g e

5 BREADS EUREKA 'BANTING BREAD' By Stuart Dawes A bread without milled flaxseed!!!! Eureka I have found it!!!!!! A bread without milled flaxseed!!!! I made it the weekend and is better than anything in the world. 200g Almond flour 150g mixed seeds 22ml Psyllium husk 15ml baking powder Pinch salt 1T xylitol 100g Greek yoghurt/80 ml 250g cottage cheese 6 eggs 50g melted butter Mix everything together Place into bread tin will greased Bake at 180C for 1 hour One could also leave out the seeds and add nuts or add sundried tomato and herbs or add just medium desiccated coconut and 1 t vanilla essence. The options are endless. Enjoy!!!! MACADAMIA NUT BREAD By Magda Olwage Tagliaferri 1 Cup Macadamia Butter 1 T Bicarbonate Of Soda 1 T White Vinegar 3 Eggs 1. Mix butter and eggs. 2. Add bicarbonate of soda and vinegar 3. Bake for 35 minutes at 180 C in normal bread loaf pan. Rusks: Dry your rusks in a cool oven at 65 C for 2-3 hours and pack them in an airtight container when cool B a c k t o t o p T = Tablespoon t = teaspoon 5 P a g e

6 LOW CARB FLATBREAD From Yield: 10 servings A delicious low carb, gluten-free flat bread, perfect for making sandwiches and panini. 3 ¼ cups almond flour 6 Tp coconut flour 1/3 cup unflavoured whey protein powder 2 t baking powder ½ t garlic powder ½ t salt 4 large eggs ¼ cup oil (grapeseed or olive) ¼ cup water 1. Preheat oven to 160 C. 2. In a large bowl, whisk together almond flour, coconut flour, whey protein, baking powder, garlic and salt. Whisk in eggs, oil and water until well combined. Dough should be quite sticky. 3. Turn out onto a large piece of parchment paper and pat into a rough rectangle. Top with another piece of parchment. 4. Roll into a large, rough rectngle about ½ inch to ¾ inch thick. Place on a large baking sheet and remove top layer of parchment. 5. Bake 20 minutes or until firm to the touch. 6. Remove from oven and let cool completely before cutting. 7. Using a bread knife, cut into 10 sections. Cut each section carefully through the bready center into two halves. Fill with your favourite sandwich fillings. Notes Serves 10. Each serving has 13 g of carbs and 6.9 g of fiber. Total NET CARBS = 6.1 g. B a c k t o t o p T = Tablespoon t = teaspoon 6 P a g e

7 BANTING SEED LOAF By [Author Unknown] This seed loaf recipe is delicious and super simple to make. It is easy to slice and it also freezes really well. I freeze mine as individual 2 slice packs for morning toast or lunch time sarmies. 100ml flax seeds 100ml sunflower seeds 200ml almond flour 30ml Psyllium husk 250gr buttermilk / Greek yoghurt / sour cream 6 eggs 10ml baking powder 5ml salt Pinch of stevia / xylitol Note: for a little something extra you can add cinnamon, cardamom, caraway, pumpkin seeds, chopped nuts or cranberries anything you fancy. 1. Put all the seeds together in a blender or coffee grinder and mill till finely ground 2. Mix the dry ingredients together 3. Mix the wet ingredients together and then combine with dry ingredients. A bowl and wooden spoon works just fine 4. Pour mixture into a greased and lined loaf tin. 5. Sprinkle the top with poppy and sesame seeds if you want 6. Bake at 180 C for 50 minutes QUICK BREAD FOR S&WICHES By Catherine Huisamen 3 T almond flour 1.5 T butter 1 egg Salt Mix together and divide into two bowls and nuke 'em in the microwave on high for 90 seconds B a c k t o t o p T = Tablespoon t = teaspoon 7 P a g e

8 2 MINUTE MICROWAVE CARB FREE BREAD By Chandre Boshoff 1 egg, 70mls almond flour, Pinch of salt, 25mls melted butter 1 t of cream cheese 1. Put the butter in a big microwave friendly cup and nuke it for a few seconds until it s melted. 2. Add the other ingredients to the cup and stir 3. Put the cup into the microwave and set it on high for 1-2 minutes MOSBOLLETJIES By Jeanette Auret 2 cups almond flour 2 t coconut flour ½ t bicarbonate of soda 1 t baking powder ½ t Xanthan gum or guar gum ¼ cup Xylitol 1 ½ t aniseed ½ t salt 1 egg ½ cup buttermilk 1. Heat oven to 180 C. Line and grease a small loaf pan. 2. Mix everything together. 3. Divide into 6 balls either rolling with oiled hands or use a spoon to scoop it in. 4. Bake for 35 minutes. 5. Allow to cool 5 minutes before removing from the pan. 6. Break apart and eat with butter. 7. Can also dry them out for rusks in a low oven C for 3 hours. Leave in oven until cool and hard. B a c k t o t o p T = Tablespoon t = teaspoon 8 P a g e

9 CHEESY GARLIC BREAD From Bread base: 1 1/4 cup almond flour 1 T coconut flour 3 egg whites, beaten until fluffy 2 T olive oil or avocado oil 1/4 C warm water 1 t live yeast granules 1 t xylitol (or honey -- will be eaten by yeast) 1/2 C shredded mozzarella cheese 1/4 t salt 2 t baking powder 1/4 t garlic powder 1/2 t xanthan or guar gum (optional) Topping: 1 C shredded mozzarella cheese 2 T butter, melted 1/4 t garlic powder 1/4 t salt 1/2 t Italian seasoning 1. Preheat oven to 200 C. 2. In a large bowl, combine almond and coconut flour, salt, baking powder, garlic powder and xanthan gum. Stir well. 3. In a small cup or bowl, combine warm water and sugar and stir until dissolved, then add yeast. Set aside for a few moments. 4. To the flour mixture, add olive oil and yeast-water mixture and stir well with a rubber spatula. Add in beaten eggs and continue to mix. 5. Add in the 1/2 C mozzarella shreds and mix gently with your spatula until a nice dough is formed and cheese is mixed well throughout. 6. Grease a 9x9 square cake pan or large cookie sheet. Put batter into cake pan or cookie sheet. If you're free-forming on a cookie sheet, loosely form the dough into a rectangle or square. 7. Bake at 200 C for approx minutes or until the sides of the crust turn golden brown. Remove and top. 8. In a tiny bowl, combine butter, garlic powder and salt. Mix well, then brush over the top of the garlic bread base. Be sure to get the butter over every inch! 9. Top the bread with shredded mozzarella cheese, then sprinkle that with Italian seasoning. 10. Bake at 200 C for about 10 minutes or until cheese is melted. For final 3 minutes, turn broiler on to brown the cheese. 11. Remove from oven and let bread stand for 5-10 minutes before serving (if you can wait that long). Nutrition (per 1/10th of recipe): 175 calories, 4 g carbs, 2 g fiber (2 g net carbs), 16 g fat, 8 g protein B a c k t o t o p T = Tablespoon t = teaspoon 9 P a g e

10 SAVOURY TOMATO SAUCE By Cilla Benecke BASICS 1 large onion cut finely 1 or 2 cloves garlic grated 2 tins of Italian tomatoes Olive oil or flavour infused avocado oil [avocado oil is also available in Garlic or Peri-peri] Pink salt and freshly ground pepper 1. Fry the onions in the oil, when done add the grated garlic and tomatoes, salt and pepper. 2. Cook until soft. [ I sometimes blend this with a stick blender] You could add a little sweetener if you want. 3. One could also add herbs. BONE BROTH By [Author unknown] There are a few important basics to consider when making good stock. You can make bone broth with animal components alone but in his chicken soup study, Dr. Rennard found that the combination of animal products and vegetables seemed to have synergistic effects, working together to be more beneficial than either alone. Sally Fallon says that it s important to use body parts that aren t commonly found in the meat department of your grocery store, things like chicken feet and neck. You ll also want to buy animal products that you know are pasture-fed and free of antibiotics and hormones. Fallon describes the essentials as bones, fat, meat, vegetables and water. If you re making beef broth or lamb broth, you should brown the meat before putting it into a stock pot. Fish and poultry are fine to put in a pot without browning first. Add a bit of apple cider vinegar to your pot to help draw the minerals from the bones. Bones from chicken/beef/lamb (Buy these from your local butcher, or every time you had e.g. chicken for dinner, freeze the left over bones/carcass until you have enough) 1 3 chicken feet (optional, but excellent sources of gelatin and collagen) 2 T apple cider vinegar 1 onion 2 stalks celery with leaves 1 large carrot 2 3 bay leaves (optional) 1 T dried thyme (optional) Water add the bones to the pot, the water must JUST cover the bones B a c k t o t o p T = Tablespoon t = teaspoon 10 P a g e

11 I prefer using my slow cooker to make broth leave it on for a day or two and forget about it. If cooked on the stove, put on the lowest setting, and simmer with the lid on. This simmering process is what draws out all the minerals etc. from the bones. Place bones into a large stock pot and cover with COLD water. Add two T of apple cider vinegar to COLD water prior to cooking. This helps to pull out important nutrients from the bones. Fill stock pot with filtered water. Leave plenty of room for water to boil. Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it arises. (I usually just leave the pot on 1 or 2 or slow cooker on low and let it heat slowly I don t bring it to a boil at all) Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around bone. You can also add in vegetables such as onions, garlic, carrots, and celery for added nutrient value. Once cooked, let it cool down slightly. Drain the bones and vegetables from the liquid discard the bones and vegetables. If you had the right amount of water, the broth will become like jelly when cold this is an indication of the collagen and gelatin that was withdrawn from the bones. You can freeze the broth in small portions for cooking and use as a replacement for shop bought stock. It keeps for about a week in the fridge Use it for the base of all soups and stews it is more flavourful than any you have ever bought before. You can also use it for sauces in place of Bisto or Knorr stock cubes. Drink a cup full per day for its healing benefits. Add a variety of spices I like to add turmeric, red pepper and of course salt! After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth. B a c k t o t o p T = Tablespoon t = teaspoon 11 P a g e

12 LOWCARB CHUTNEY By The LowCarb Kitchen This is one of the most popular recipes on Die LowCarb Kombuis. Since Mrs Balls took their sugar free chutney off the market, many people on diet, diabetics and LowCarbers found themselves in a bit of a situation. So many recipes ask for chutney, and it is just as nice on a piece of roast meat. So what to do? Well, then we make our own. I searched hard for a recipe that could replace this chutney. The problem was to find a recipe that uses ingredients that we can find easily in South Africa. This one was the best by far. Ingredients 50 g onions, chopped 1 garlic clove, crushed 125 ml diabetic apricot jam (like Weigh Less of Natrodale) 15 ml brown vinegar 1 ml chilli powder 1 ml cinnamon powder Pinch of ginger powder 1. Place the onions and garlic in a small saucepan and add about 30 ml water. 2. Cook covered over low heat until the onion is soft (you can add more water if it cooks dry). 3. Add the apricot jam, vinegar, chilli powder, cinnamon and ginger and cook while continuously stirring for 5 minutes. Keep in a sealed jar in the fridge. Note: You can add more chilli powder if you wish. The best is to taste while you are making the chutney and adjust the spices to your liking. B a c k t o t o p T = Tablespoon t = teaspoon 12 P a g e

13 HOMEMADE MAYO By Steven Van Der Merwe Here s what you ll need to make a basic mayonnaise: Equipment: 1 glass jar, which you will use to both make AND store the mayo. Make sure that you use A TALL AND NARROW JAR with an opening that s just wide enough to accommodate your stick blender. I like to use a 500ml (one pint) wide mouth Mason jar like the one in the pictures. An immersion blender. That s the magic tool that ll make your mayonnaise come together so easily. And yes, it must ABSOLUTELY be a stick blender. Nothing else will work. One egg (apparently size does matter here. Make sure you use a large or extra large egg, else you might need to add an extra one) One cup Extra Light Tasting Olive Oil The juice of half a lemon or lime (about 2-3 t) A generous pinch of salt (About the oil, it s very important that you use light tasting olive oil and not full flavour. The latter is way too strong for mayonnaise! You could, however, sub avocado, macadamia, almond or walnut oil for some (or all) of the olive oil.) And what s even better is you can flavour your mayo whichever way you like, too! You could very well add a t of Dijon or grainy mustard to it, or minced garlic, or horseradish, why not? Fresh herbs, such as thyme, rosemary or oregano, would be delicious as well. A pinch of cracked black pepper adds a little bit of a kick to it. Crushed chilli peppers would add an even bigger one! And of course, you could always replace the lime juice with your favourite vinegar! Alright, you ready? Let s make us some mayo, folks! 1. Start with one egg, straight out of the fridge. No need to fuss about it, let it come to room temperature, give it a warm bath or anything. Just one egg. No pampering required whatsoever. I swear. 2. Throw that right in the jar. Add the lime juice (or vinegar) and salt. 3. If you wanted to add mustard, garlic or other flavourings, now would be a good time to do that. 4. Pour in one cup of light tasting olive oil. No need to drizzle or be all fancy schmancy here either. Just pour it right in. 5. Now let that sit for a few seconds, just long enough for the egg settle down and find a comfortable seat at the very bottom of the jar, underneath the oil. 6. Insert your immersion blender and push it all the way to the bottom of the jar. 7. Push the power button and do not move the blender for a full 20 seconds. Almost instantly, the magic will start to happen. Your fabulous mayonnaise will come to life right before your very eyes and quickly start climbing all the way to the top of the jar. 8. After 20 seconds, the mayonnaise will be almost all the way to the top. This is when you want to slowly start raising the blender until you get to the very top. Do not take it completely out, though, else you might send mayo flying all over the place! 9. Continue blending for just a few more seconds. At this point, you can move the blender around to make sure you get every last bit of oil blended in. And there you have it. Beautiful, creamy, tasty and HEALTHY mayo! That wasn t complicated, was it? B a c k t o t o p T = Tablespoon t = teaspoon 13 P a g e

14 BASIL PESTO WITH LEMON From Makes about 1 1/2 cups pesto You will need a food processor to make this. 2 cups fresh basil leaves (packed into measuring cup) 3-4 cloves fresh garlic, peeled and sliced 1/2 cup extra-virgin olive oil (choose a a flavourful olive oil for pesto) 1/2 cup pine nuts 3/4 cup coarsely grated Parmesan cheese 1/4 cup fresh squeezed lemon juice sea salt and fresh ground black pepper to taste. 1. Wash basil leaves if needed and spin dry or dry with paper towels. 2. Put basil leaves and sliced garlic into food processor that's been fitted with the steel blade and process until basil and garlic is finely chopped, adding oil through the feed tube as you process. (You may need to take off the lid and scrape the sides with a rubber scraper if you have a hard time getting the basil all chopped.) 3. Add pine nuts, Parmesan cheese, and lemon juice to the chopped basil mixture and process 1-2 minutes more, until the pesto is mostly pureed and well mixed. (I like to keep it slightly chunky, but you can make it as finely pureed as you wish.) 4. Season to taste with salt and fresh ground black pepper and pulse a few times more. Store basil pesto in the refrigerator in a glass jar, where it will keep for more than a week. Pesto can also be frozen. Many cooking experts recommend leaving out the cheese if you're going to freeze it, and then adding the cheese when you thaw the pesto. (I've done it both ways and haven't noticed that much difference.) B a c k t o t o p T = Tablespoon t = teaspoon 14 P a g e

15 CAULI-RICE By The LowCarb Kitchen Rice is not allowed on a LowCarb Diet. Now what to do when you make a nice saucy bredie, or curry, or stir-fry or risotto? You make FAKE RICE. It is actually quite simple. Let me tell you exactly how: Wash and dry a cauliflower. Grate it on the coarse side of the grater and place in a glass bowl. Cover the bowl with cling film and pierce a few times with a fork. Micro on high until the cauliflower is cooked, but not soggy. Season to taste with salt and pepper, some butter and 'n pinch of dried parsley. Per 100g = 105kJ * Total Fat 0.1g * Protein 2g Total Carbs 5.3g * Net Carbs 2.8g B a c k t o t o p T = Tablespoon t = teaspoon 15 P a g e

16 BACON & MINCE MEATBALLS By Ilse Du Toit BREAKFAST Yummy lunch box!!! So easy to make. 500g Mince Packet of bacon 1 egg 1 t Psyllium husk Rosemary, salt and pepper. Fry in coconut oil!! BREAKFAST DISH By Ilse Du Toit Easy breakfast done for the week! 8 eggs, 1 big zucchini grated, 1 packet of bacon, 2 medium onions, 3/4 cup cheese. 100ml double cream, 1 t baking powder, ¼ t nutmeg. 1. Fry everything except eggs, cheese and cream. 2. Mix the latter ingredients with bacon mixture. 3. Pour in baking tin/ bowl. I used grease proof paper. 4. Bake until firm and golden at the top at 180 C (about 25-35min) B a c k t o t o p T = Tablespoon t = teaspoon 16 P a g e

17 BREAKFAST FOR A WEEK By Jenni Pestana Just made breakfast for the next few days. 12 servings, 3,2g net carbs per serving. 375g back bacon 10 large eggs 2 cups cream 150g Lancewood Feta 300g Swiss chard Preheat oven to 200 C Bake bacon for 5 minutes then add the rest and bake for another 25 minutes B a c k t o t o p T = Tablespoon t = teaspoon 17 P a g e

18 GRAIN FREE PANCAKES/CREPES From Yield: Approximately 4 servings Serving Size: 2 crepes, 2 T filling For the crepes: 6 eggs 140 grams cream cheese, softened 1 t cinnamon 1 T granulated sugar substitute (Xylitol, Splenda, etc.) Butter for frying For the filling: 8 T butter, softened ⅓ cup granulated sugar substitute 1 T (or more) cinnamon 1. Blend all of the crepe ingredients (except the butter) together in a blender or magic bullet until smooth. 2. Let the batter rest for 5 minutes. 3. Heat butter in a non-stick pan on medium heat until sizzling. 4. Pour enough batter into the pan to form a 6 inch crepe. 5. Cook for about 2 minutes, then flip and cook for an additional minute. 6. Remove and stack on a warm plate. 7. You should end up with about 8 crepes. 8. Meanwhile, mix your sweetener and cinnamon in a small bowl or baggie until combined. Stir half of the mixture into your softened butter until smooth. 9. To serve, spread 1 T of the butter mixture onto the centre of your crepe. Roll up and sprinkle with about 1 t of additional sweetener/cinnamon mixture. Notes Approx. nutrition info per serving: 434 calories, 42g fat, 2g net carbs, 12g protein B a c k t o t o p T = Tablespoon t = teaspoon 18 P a g e

19 CHEESY BACON BOMBS By Steven Van Der Merwe This makes a total of 20 Cheesy Bacon Bombs. Each comes out to be 89 Calories, 7.2g Fats, 0.6g Net Carbs, and 5g Protein. 8 oz. Mozzarella Cheese 4 T. Almond Flour 4 T. Butter, melted 3 T. Psyllium Husk Powder 1 large Egg ¼ t. Salt ¼ t. Fresh Ground Black pepper ⅛ t. Garlic Powder ⅛ t. Onion Powder 10 slices Bacon 1 cup Oil, Lard or Tallow (for frying) 1. Microwave half of the cheese for seconds or until it is melted and gooey. 2. Microwave butter for seconds until fully melted, then pour butter into cheese and egg. 3. Mix together and add psyllium husk, almond flour and spices. Mix together again and pour dough out onto a silpat. 4. Pretty dough and roll out into a rectangle. Fill rectangle with rest of cheese and fold in half (horizontally), then in half again (vertically). 5. Crimp edges and re-form into a rectangle. Cut out 20 square from this. 6. Wrap each piece of dough in half of a piece of bacon tightly, using toothpicks to secure the bacon. 7. Heat oil, then fry each cheesy bacon bomb for 1-3 minutes each. 8. Remove from oil and let cool on paper towels, then serve! B a c k t o t o p T = Tablespoon t = teaspoon 19 P a g e

20 CHEESE FRITTERS By Ellie Clarke Snyman 1 ½ cups fresh whole milk ricotta 1 ½ cups shredded mozzarella ½ t salt ½ t freshly ground black pepper 2 cups panko (Japanese bread crumbs) OR sesame seeds (or any seeds or nuts you like) 3 large eggs 3/4 cup coconut or almond flour Coconut oil, for frying A few sprigs of thyme Lemon 1. In a small bowl combine the ricotta, mozzarella, salt, and pepper. Place the panko crumbs into one bowl. In another bowl, lightly beat the eggs. Put the flour in a separate bowl. Line a tray with parchment paper. 2. Scoop a 1 ½ T ball (between the size of a ping pong bowl and a golf bowl) of the cheese mixture into the flour and roll to coat. Transfer the ball to the eggs and roll to coat. Transfer the cheese ball to the panko and again roll to coat. Transfer the ball to the parchment-lined tray. Continue doing this until cheese mixture is gone. If it's hot in your house, you might want to chill the cheese balls for 30 minutes to an hour. 3. Meanwhile heat 3 inches of vegetable oil in a large skillet to 180 C. Do a test fritter because the first one always screws up. Fry fritters in batches, being careful not to overcrowd the pan, until golden, about 1 to 2 minutes. Remove with a slotted spoon to paper towel to drain. When you are done with the fritters, place the thyme springs in the oil and fry for a few seconds. 4. Sprinkle fritters with thyme and salt. Squirt some lemon juice on top of the fritters. LUNCH OR BREAKFAST MUSHROOMS By [Author unknown] Big brown mushrooms Smear with basil pesto Smear with cream cheese Top with some cheese Fry in butter Black pepper and salt to taste B a c k t o t o p T = Tablespoon t = teaspoon 20 P a g e

21 BACON & EGG CUPS From Makes 12 cups 12 slices bacon 8 eggs ½ cup shredded cheddar cheese Pinch of salt ¼ t black pepper 1. Preheat oven to 180 C. 2. Whip the eggs, salt, pepper and cheese with a fork. Spray non stick spray in 12 muffin tins. Wrap each piece of bacon inside the sides of each muffin cup. 3. Fill each bacon lined muffin cup 3/4 of the way with the egg mixture. 4. Bake for minutes, until the egg cups are golden brown and don t jiggle. Use a knife to scoop them out of the tins. Serve immediately. 5. Each cup is about 100 calories. So you can eat a few of them for breakfast and not feel guilty about eating TOO much junk, but you still get some tasty bacon! 6. It seems like a lot of people have had great success making these, but have partially pre-cooked the bacon. I haven t tried it that way yet, but it seems like it works well. Thanks for all of your input on your results with the bacon and egg cups SPINACH & FETA MUFFINS By Leonie Koekemoer 6 eggs 1 cup grated cheddar cheese ½ cup melted butter ½ t salt ¾ cup coconut flour 1 wedge of feta 1 ½ cup spinach, raw and chopped finely (I used baby spinach) 1. Mix eggs, cheddar and butter. 2. Add salt and coconut flour and mix well. 3. Add spinach and feta and mix well. 4. Spoon into muffin tray. 5. Bake at 180C for 20 minutes. 6. Makes 6 large muffins. B a c k t o t o p T = Tablespoon t = teaspoon 21 P a g e

22 BACON, CHEESE & MUSHROOM MUFFINS Compiled By: Steven Van Der Merwe 6 Large Eggs 3 T Full Fat Cream ½ Cup Cooked Bacon chopped finely ½ Cup Cooked mushrooms fried in bacon fat and chopped finely ½ Cup Grated Cheddar Cheese ½ t Garlic Powder ½ t Mixed Herbs Salt & Pepper 1. Beat eggs; add cream and rest of the ingredients. 2. Mix well to incorporate 3. Pour mixture into a Non Stick Jumbo Muffin Pan. Best to lightly grease pan before filling. Spray and Cook works like a charm. Mixture makes 6 muffins. 4. Bake in a pre-heated oven at 180 C for about 20 to 25 minutes Notes: The principal is basically the same as making a quiche, but I prefer to call these muffins. The list is practically endless as to what ingredients can be used. The following combinations are but a few of what I will be trying out soon. Salami, Cream Cheese & Jalapeno s Bacon, Olives & Feta Chicken, Bacon, Spinach & Feta Chorizo, Jalapeno & Cream Cheese The combinations are as infinite as your imagination allows. B a c k t o t o p T = Tablespoon t = teaspoon 22 P a g e

23 CHOCOLATE CINNAMON GRANOLA By The Banting Blondes We Want Some Crunch!! This is a really easy and quick thing to make. And doesn't work out being too expensive if you substitute some of the nuts for seeds and coconut shavings - less rich that way too! What can we say... it's perfect! 3 T Coconut Oil/Butter 3 t cinnamon 1 t ground dried ginger ½ t nutmeg 3 t cocoa powder 2 t Xylitol 100g sunflower seeds 100g coconut shavings 100g flaked almonds 25g pumpkin seeds 15g golden linseed 15g hemp seeds 15g sesame seeds (optional) 10g chopped up dark chocolate sweetened with Xylitol (optional) 1. Preheat oven to 180 C. 2. In a frying pan, melt your coconut butter and gently fry your spices, cocoa powder and xylitol until the xylitol has dissolved - make sure not to burn your spices! 3. Add in all your mixed nuts, seeds and coconut shavings and give it a good swirl making sure everything has been coated with your chocolate spiced paste. 4. Place granola mixture onto a baking tray lined with parchment paper and bake in oven for about minutes. 5. Remove from oven and cool on paper towel. 6. Once cool, add in your chopped up dark chocolate. Store in an airtight container. 7. Serve with full fat yoghurt, full fat milk or dairy free coconut milk. B a c k t o t o p T = Tablespoon t = teaspoon 23 P a g e

24 CHEESE DROP SCONES By Jeanette Auret Ingredients ⅓ Cup coconut flour ¼ t baking powder ¼ t salt ¼ t garlic & herb seasoning 1 t Dijon mustard 2 eggs ¼ cup coconut oil or butter melted ½ cup grated mature cheddar 1. Heat oven to 200 C 2. Line a baking tray with baking paper or spray & cook 3. Mix the wet ingredients together and add to the dry and mix until all the lumps are removed 4. Drop dessert spoons full onto baking tray - there should be Bake for 15 minutes B a c k t o t o p T = Tablespoon t = teaspoon 24 P a g e

25 BLUEBERRY GRANOLA By The LowCarb Kitchen Thought you are going to miss muesli/granola because you are on a LowCarb Diet? Think again! 250 ml raw almonds 250 ml pecan nuts 80 ml sunflower seeds 125 ml coconut 125 ml almond butter 80 ml linseed flour 10 ml vanilla essence 45 ml coconut oil, melted 250 ml blueberries (fresh or frozen) 1. Preheat oven to 100 C. 2. Place almonds, pecans and sunflower seeds in a food processor and pulse it a few times, but be careful not to make it too fine. 3. Add the coconut, almond butter, linseed, coconut oil and vanilla and mix well. 4. Add the blueberries. Line a baking sheet with baking paper and spread the mixture evenly on the sheet. 5. Bake for 4 hours, or until dry and crisp. (It may take longer than 4 hours for the granola to turn crispy, but keep an eye on it so that it doesn't burn.) 6. Let the mixture cool down and store in an airtight container, preferably in the refrigerator. Recipe makes approximately 650g granola. 1 Portion = 50 g * 1104kJ * Total Fat 24 g * Protein 7 g Total Carbs 9.5 g * Net Carbs 4.8 g Tip: This was originally a Paleo recipe and honey is allowed on the Paleo. Because honey isn't allowed on most LowCarb Diets, you can either mix in a bit of sweetener with the coconut oil (use xylitol, sucralose or stevia - others may turn bitter when baked for so long) of leave it "bitter" and add sweetener when you serve it. B a c k t o t o p T = Tablespoon t = teaspoon 25 P a g e

26 EASY PIZZA BITES By Satisfying Eats SNACKS ½ cup almond flour ½ cup grated Parmesan cheese ¼ cup coconut flour 2 t. baking powder ½ t. garlic powder ¼ t. salt ½ t. dried basil* ¼ t. oregano* ¼ t. dried thyme* 85g pepperoni, chopped 115g mozzarella, shredded 4 T. salted butter, room temperature 2 large eggs ¼ cup plus 2 T. sour cream Optional ingredients: ¼ cup chopped olives, ½ bell bell pepper or ½ small onion, chopped and sautéed in 2 T butter, 115g mushrooms, chopped and sautéed in 1 T. butter (cooled) *Omit and add 1 t. Italian seasoning 1. Preheat oven to 180 C. 2. Line 2 cookie sheets with parchment paper and set aside. 3. In a medium bowl, add dry ingredients and blend well. 4. Add all remaining ingredients and mix with a wooden spoon or spatula until blended. 5. Use small scoop (1-½ T.) or medium scoop (3 T.) to measure out dough onto prepared cookie sheet 3 inches apart. 6. Bake for minutes or until slightly brown. 7. Serve warm with marinara sauce or Ranch Dressing. B a c k t o t o p T = Tablespoon t = teaspoon 26 P a g e

27 CHEESE STICKS / BISCUITS By [Author unknown] 100g Almond flour 50g grated cheese 50g butter Pinch salt ½ t. mustard powder ½ t. Baking powder Cream the butter and cheese together (I softened the butter a little first) then add all the other ingredients and mix well. I made some round biscuits and some straws. The biscuits just roll small balls and then squash down with a fork, the straws I rolled out some of the dough between 2 sheets of cling wrap as it is quite wet, and then sliced it into straws. Sprinkle a little paprika over them and I also sprinkled a little grated cheese over some of them which also worked well. Bake on a tray for minutes at 180. BILTONG By Stuart Dawes Make your own biltong for ½ shop price. I find rump too expensive so use aitch-bone (no bone in it) topside or silverside. Choose a piece with good fat. Cut it into 1'' thickness Brush with a very little Worcestershire Sauce Season well with salt & pepper & a little crushed coriander spice Push seasoning into the meat. Hang is a suitable area with a fan on. Test after 3-4 days Freeze so it doesn't continue to dry out B a c k t o t o p T = Tablespoon t = teaspoon 27 P a g e

28 SAVOURY ALMOND/COCONUT, SEED CRACKERS By Liz Thompson ½ c milled almonds or flour ¼ c coconut flour or, milled desiccated coconut ¼ c desiccated coconut ¼ c sesame seeds ¼ c poppy seeds ½ - 1 t ground cumin ½ - 1 t ground coriander ½ - 1 t ground black pepper 2 heaped T grated hard cheese, like parmesan or grano pandano ¼ t onion powder ¼ t garlic powder - optional 2 t dried herbs 2 t psyllium husk 2 egg whites 1. Heat oven to 180 C. 2. Combine all ingredients in a food processor and pulse till combined 3. Add a little water if too dry. 4. Roll out between 2 pieces of baking paper or cling wrap. (If you have 2 pieces of wood about 3mm thick either side to support the rolling pin to get the thickness even, it helps) 5. Use a cookie cutter to cut circles or just cut squares. 6. Place on a baking sheet well sprayed with Spray and Cook. 7. Bake for minutes depending on size. 8. Cool on racks. B a c k t o t o p T = Tablespoon t = teaspoon 28 P a g e

29 CHEESE OR SWEET BISCUITS By Stuart Dawes Penny's Cheese Biscuits; I Experimented making cheese biscuits/straws, the recipe I used was called Cheese Rounds from an ancient Marguerite Patten cookery book, just replaced the flour with almond flour and I reckon it could also be used to make sweet shortbread type biscuits as well by using Xylitol and obviously leave out the cheese. 100g Almond flour 50g grated cheese 50g butter Pinch salt ½ t. mustard powder ½ t. Baking powder Cream the butter and cheese together (I softened the butter a little first) then add all the other ingredients and mix well. I made some round biscuits and some straws. The biscuits just roll small balls and then squash down with a fork, the straws I rolled out some of the dough between 2 sheets of cling wrap as it is quite wet, and then sliced it into straws. Sprinkle a little paprika over them and I also sprinkled a little grated cheese over some of them which also worked well. Bake on a tray for minutes at 180. CHEDDAR CHIPS By Priscilla Locke Barker Cheddar cheese 1. Cut blocks of cheddar cheese about the size of the first joint of your thumb. 2. Place a sheet of baking paper on a flat plate that will fit into your microwave. 3. Place the blocks of cheese on the baking paper - you want to space them because when they melt they tend to spread. I do about 5 at a time. 4. Microwave on high - check constantly - they should be just going a light caramel colour in the middle when done. 5. Remove from the paper with a lifter - leave for a minute to crisp up 6. Serve with mashed avo, mixed with pink salt and freshly ground pepper and a squeeze of lemon juice. B a c k t o t o p T = Tablespoon t = teaspoon 29 P a g e

30 BROCCOLI SALAD From SIDE DISHES 1 head broccoli 6 to 8 slices cooked bacon, crumbled ½ cup chopped red onion 220 gram sharp Cheddar, cut into very small chunks 1 cup Banting friendly mayonnaise 2 T white vinegar ¼ cup xylitol (or other sugar replacement) ½ cup halved cherry tomatoes Salt and freshly ground black pepper 1. Trim off the large leaves from the broccoli stem. 2. Remove the tough stalk at the end and wash broccoli head thoroughly. 3. Cut the head into flowerets and the stem into bite-size pieces. 4. Place raw pieces in a large bowl. 5. Add the crumbled bacon, onion, raisins if using, and cheese. 6. In a small bowl, combine the remaining ingredients, stirring well. 7. Add to broccoli mixture and toss gently. B a c k t o t o p T = Tablespoon t = teaspoon 30 P a g e

31 BABY SPINACH SALAD From 140g fine green beans 4 T olive oil 6 rashers smoked streaky bacon, chopped into small pieces 2 thick slices crustless Banting bread, cut into cubes (optional) 200g mushrooms, sliced 1 avocado, halved and sliced 250g baby spinach For the dressing 1 small garlic clove, crushed 1 T wholegrain mustard 1 T red wine vinegar 3 T extra-virgin olive oil 1. Mix the dressing ingredients together with 1 T water and season with salt and pepper. Boil the beans for 3 minutes until just cooked, drain in cold water, then drain again. 2. Heat the oil in a large frying pan, then sizzle the bacon for 4 minutes until crisp. Use a slotted spoon to scoop the bacon into a large salad bowl. Use the fat in the pan to fry the bread cubes until crisp, then tip them in with the bacon. Tip a splash more oil into the pan, very briefly fry the mushrooms just to rid them of their rawness, then turn off the heat. When the mushrooms have cooled slightly, tip them into the salad bowl along with the beans and avocado. Moments before serving, add the spinach and dressing, then toss really well so everything is coated. B a c k t o t o p T = Tablespoon t = teaspoon 31 P a g e

32 LOW CARB LOADED CAULIFLOWER By Emily Berkman I have reposted this several times but it is my most requested recipe right now. If you have not tried it, it is a MUST! It's low carb too!!!!!... 1 large head of Cauliflower cut into bite size pieces (approx. 6 cups) 6-8 strips of bacon cooked and crumbled (Cooked in oven at 200 for 20 minutes) 6 T chopped Chives ½ cup Mayonnaise ½ cup Sour Cream 2 cups Colby Jack Cheese (may use cheddar) 1 punnet sliced mushrooms 1. Preheat oven to In a large pot boil water and cook Cauliflower for 8-10 minutes, drain and let cool. 3. In a large bowl combine sour cream, mayo, ½ of crumbled bacon, 3 T chives, 1 cups of cheese, mushrooms and cauliflower and mix well Place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. 5. Bake for minutes until cheese is melted. Top with remaining 3 T chives and serve. ENJOY!!!! CREAMED SPINACH & SOUP By Stuart Dawes Creamed spinach, my favourite :) Pull leaves off stalks & blanch in a little water & drain, young small leaves are best the bigger leaves can be a bit bitter. Fry onion & garlic add spinach, cream & blitz, season with salt & pepper & a hint of nutmeg. Add more cream to your liking. Spinach soup: Add two eggs yokes & milk mix and heat. Stunning but I do love spinach this way :) Apart from a valuable source of iron it also has Vitamins A C &Magnesium B a c k t o t o p T = Tablespoon t = teaspoon 32 P a g e

33 BANTING BRAAI PAP By Cathy Sonnekus 2 large sweet potatoes Cauliflower Cheese Butter Chopped Onions Chopped Green pepper Chopped tomato Chopped mushrooms Bacon Paprika 1. Boil spuds in water until almost soft, drain water, set aside. 2. Boil cauliflower until almost soft, drain water, set aside. 3. Mash spuds & cauliflower together and add grated cheese, butter, salt & pepper to taste. 4. Fry onions, green pepper, tomato, mushrooms and bacon. 5. Put alternating layers of the filling and the mash in an oven-proof dish. 6. Top with a healthy helping of cheese. Sprinkle with paprika and grill in the oven until cheese has melted. B a c k t o t o p T = Tablespoon t = teaspoon 33 P a g e

34 ULTIMATE CHEESE CRUST PIZZA From Cutthewheat by Leeann Teagno LIGHT MEALS 1 ½ C shredded mozzarella cheese 2 T grated parmesan cheese ¼ t garlic powder ½ t dried basil Dash of salt (⅛ t) 2 eggs Desired toppings (more shredded mozzarella, tomato sauce, vegetables, meats, etc.) 1. Preheat oven to 190 C and place a non-stick liner on a cookie sheet or pizza pan (or grease very well). 2. In a medium bowl, combine together mozzarella cheese, parmesan cheese, garlic powder, basil, salt and eggs. Stir very well with a sturdy spoon for at least a full minute until everything is mixed well and the eggs are broken down and evenly distributed. 3. Use a sheet of plastic wrap to press the dough down evenly into your pan (I used a freehand style right in the centre of a large cookie sheet). Place into the oven on the centre rack and allow to bake for about 20 minutes or until the edges are deep golden brown and the centre is a light golden brown. The centre should be firm and should not jiggle at all but shouldn't be too brown. 4. Turn the oven temperature up to 220 C. Allow the crust to cool slightly before attempting to move it (about 10 minutes). Remove the crust and place it onto a metal rack and set it back on the pan (this is optional, as you can set it right back on the pan-- but I feel this makes the crust crispier. 5. Top the pizza crust as you desire and place back into the oven for approximately 10 minutes or until the cheese is bubbly and melted. Remove from the oven and allow to cool for a few minutes before slicing. Enjoy! Entire crust has just 8g net carbs. Crust should feed 2-4 people depending on their appetites. B a c k t o t o p T = Tablespoon t = teaspoon 34 P a g e

35 SWEET POTATO NACHOS By Leonie Koekemoer Preparation time: 15 min Cooking time: 20 min 1 large sweet potato - sliced into small chips Olive oil for roasting Salt and pepper to season 1 cup grated cheddar/mozzarella 1 tomato - chopped fine ½ onion - chopped fine ½ t dried chilli flakes Dried oregano 1 avocado - mashed Salt and pepper for avo ½ t white spirit vinegar for avo mash 1 T sour cream 1. Season the sweet potato slices and drizzle with olive oil. 2. Roast the sweet potato slices, in the oven until golden and crisp. Drain on kitchen paper and arrange on a dinner plate. 3. Top the sweet potato with cheese and return to the oven until the cheese is melted. 4. Then top the cheese with tomato, onion, dried chilli flakes, and oregano. Scoop generous spoonfuls of guacamole and sour cream. 5. Serve immediately. SCOTCH EGGS By Cathy Sonnekus Eggs Pork mince (ask your butcher to grind the mince fine and not to put anything else in the mince just the meat) Finely chopped onions Salt & pepper 1. Boil your egg and cool down afterwards. 2. Take the shell off the egg. 3. Mix the fine pork mince with finely chopped onions and season to taste with salt & pepper. 4. Wrap the egg with the pork mixture and roll in the palm of your hand until the whole egg is closed with the mince. 5. Use some raw egg to smooth the surface of the ball. 6. Fry the balls in a pan at low to medium temperature. B a c k t o t o p T = Tablespoon t = teaspoon 35 P a g e

36 INDIVIDUAL QUICHES By Priscilla Locke Barker Bake these at 180 C in a 6 hole LARGE non stick muffin tin. 6 Extra Large organic eggs 250ml fresh cream 1 t baking powder 1 t hot English mustard powder Pink salt and ground pepper to taste 25ml almond flour 1. Using a blender mix together the ingredients. 2. Place the filling you have chosen at the bottom of the muffin tray 'cups', then divide the blended mixture equally between the six. 3. Top with grated cheese and bake at 180 C for about 35 minutes. 4. When browned, using your finger gently press the top to check that they have set. 5. Serve with a salad. Filling can be anything you fancy. Here are some of the fillings I have used: Slice of salami and creamed spinach Cooked chicken and mushrooms Bacon cooked and diced plus spring onions finely diced Tuna drained and a little fried onion Asparagus and chopped ham. TUNA BAKE By Tony En Maureen Sabben 1. Mix tuna and cheese. 2. Fry onion, garlic and green pepper. 3. Add bits of bacon (YES bacon in a tuna dish is divine!) and mushrooms. 4. Add paprika, salt, pepper and sweetener. 5. And if you want 3 T of Worcestershire sauce. 6. When it's cooked mix it in with the cheese and tuna. 7. Mix 250ml cream and 3 eggs with a pinch of salt and pepper. 8. Mix it in with the rest of the ingredients. 9. Spread it in an oven dish. 10. Put some cheese on top and pop in the oven. 11. Bake at 180 C till set. 12. Serving this with a Greek salad B a c k t o t o p T = Tablespoon t = teaspoon 36 P a g e

37 BILTONG QUICHE By Marié Mentz This is a biltong quiche recipe that I absolutely HAVE to takes 10 minutes to make and 40 minutes to bake and is enough for 4 people as a main dish or 6 people as a side dish (with salad). 5 Eggs 15ml Butter 15ml Olive oil 1 Onion, finely chopped 100 g Grated cheddar cheese 250ml Double thick cream (Woolies) 125ml Buttermilk or sour cream 120g Biltong, finely cut or grated 1 Pickled onion, more or less the size of a golf ball, finely chopped 30ml Parsley, chopped 15ml Cracked black pepper 5ml Mustard powder 15ml Lemon juice 5ml Grated lemon rind 5ml Paprika 1. Preheat the oven to 160 C. 2. Sauté the onion (not the pickled onion) in the butter and olive oil. 3. Beat the eggs for two minutes and add the cream and buttermilk/sour cream. Mix thoroughly. 4. Add all the other ingredients to the egg mixture. 5. Then add the sautéed onion with the oil and butter left in the pan. 6. Mix through and pour into a baking dish and bake for 40 minutes at 160 C. Serve with rocket and herb salad with cherry tomatoes and cucumber. Also perfect with Tabasco Sauce! B a c k t o t o p T = Tablespoon t = teaspoon 37 P a g e

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