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A taste of Banting - recipes

Published Aug 25, 2014


I’m Banting, and so are some of my colleagues. Everywhere I go I meet people who are Banting.

“Banting”, as its followers will know, is the informal term for the low-carb, high-fat lifestyle. The moniker comes from William Banting, an obese retired London undertaker who lost weight on such a regime and published his weight-loss tips in 1863.

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The eating plan has been popularised by Professor Tim Noakes in the book, The Real Meal Revolution. Noakes is promoting the LCHF diet as a solution to the obesity crisis in the country.

All over the country, but especially in Cape Town, bakeries are offering Banting bread and sweet treats and restaurants have introduced Banting-friendly items.

The eating plan is not without its critics, but whether you believe in it or not, you’ll be able to enjoy these dishes as they are so low in carbs.



Serves 6-8

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30ml olive oil

5ml chopped garlic

1 onion, chopped

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200g chorizo, diced

1 red and 1 yellow pepper, diced

100g baby spinach

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12 eggs, slightly whisked

125ml cream

125ml grated cheddar cheese

salt and pepper

Heat oil in an ovenproof frying pan. Fry garlic, onion and chorizo for a few minutes.

Add the peppers and fry for a few minutes. Add the spinach and allow to just wilt.

Whisk together the eggs and cream.

Add the cheese and season. Pour the egg milk mixture over the frying chorizo and vegetables.

Allow to cook for 5 minutes on low to allow the bottom to set.

Put the pan in the oven under the grill and cook until golden brown and set.




160ml ground almonds

160ml ground pecan nuts

125ml desiccated coconut

15ml xylitol

100ml coconut oil, melted


500g thick cream cheese

80ml xylitol

10ml lemon rind

80ml lemon juice

3 eggs

5ml vanilla extract

250ml cream, whipped

few strawberries to decorate

CRUST: Combine the nuts, coconut and xylitol in a bowl. Add the coconut oil and mix well.

Press the mixture into the base of a 20cm springform cake tin. Wrap the outside of the tin in a double layer of tin foil. Put it in the freezer while you prepare the filling.

FILLING: Beat the cream cheese and xylitol until smooth and creamy.

Gradually beat in the lemon rind and juice. Add the eggs and vanilla and beat until combined. Pour the mixture onto the chilled base.

Put the cake tin into a roasting pan and pour in water to come halfway up the sides of the tin.

Bake at 150°C for 30-40 minutes or until the filling is set but still has a slight wobble in the middle.

Switch off the oven and open the door slightly. Allow to cool in the oven for an hour. Remove and refrigerate until well chilled.

Top with whipped cream and strawberries.



Serves 4

4 chicken breast fillets

30g butter

1 onion, chopped

5ml chopped garlic

60g spinach, finely chopped

100g goat’s cheese

125ml grated Parmesan

60ml sundried tomatoes

salt and pepper

2 x 250g packets of streaky bacon


olive oil for frying

250ml cream


300g cauliflower

50g butter

40-60ml cream

60ml grated Parmesan cheese

salt and pepper

CHICKEN: Butterfly the fillets, cover with cling film and flatten with a rolling pin. Set aside.

Heat the butter in a frying pan and fry the onion and garlic until soft. Add the spinach and fry until wilted. Remove and place in a bowl. Allow to cool slightly.

Add the goat’s cheese, Parmesan and sundried tomatoes and mix well. Season with salt and pepper.

Put a fillet on a board, add a tablespoonful of the spinach filling in the centre and roll up into a sausage. Wrap with rashers of bacon and fasten with toothpicks. Refrigerate for 30 minutes.

Preheat oven to 180°C. Heat olive oil in a frying pan and fry the chicken parcels for a few minutes to seal the bacon. Transfer into an ovenproof dish, pour in the cream and bake for 10-15 minutes, until cooked. Serve on a bed of cauliflower mash.

CAULIFLOWER MASH: Boil or steam the cauliflower until soft. Place in a blender with the remaining ingredients and puree until smooth.



Serves 4


500g lamb steaks, cubed

50ml olive oil

30ml lemon juice

5ml chopped garlic

a pinch of chilli flakes

15ml chopped rosemary

10ml zatar spice

1-2 onions, cut into wedges

half a red pepper, cut into cubes

half a yellow pepper, cubed


500g cauliflower florets

10ml ground cumin

2 eggs, beaten

5ml salt

80ml psyllium husks

125ml chopped fresh coriander

coconut flour for rolling

KEBABS: Put the lamb cubes in a bowl. Combine the oil, lemon juice, garlic, chilli, rosemary and zatar and rub into the meat.

Cover and leave to marinate for a few hours. Thread onto skewers alternating with the onion and peppers. Cook over a braai or in a griddle pan, basting with the marinade until done to your liking.

Serve with the wraps.

WRAPS: Steam or boil the cauliflower until soft. Drain very well to remove as much excess water as possible.

Place in a food processor and puree until smooth.

Add the cumin, eggs, salt and husks and blend for 2-3 minutes. Add the coriander and pulse to combine.

Turn the mixture into a bowl, cover and set aside for 10-15 minutes. The mixture will become quite firm.

Divide the mixture into eight balls.

Using coconut flour to dust your surface, roll out the balls into a disc.

Heat a non-stick pan over a medium high heat. Add a disc to the pan and cook until golden on one side, then flip over to cook the other side. Remove and keep warm.

Repeat until all the wraps are cooked.

These are also delicious filled with salad.

* Zatar is a Middle Eastern spice you can get at Woolworths or spice shops.

* Dis-Chem stocks psyllium husks



Serves 6

30ml olive oil

1 onion, chopped

5ml chopped garlic

10ml dried oregano

500g beef mince

125ml red wine

250ml beef stock

400g tin of chopped tomatoes

15ml tomato paste

salt and pepper

2 large brinjals, sliced lengthways

olive oil, for brushing

250ml grated mozzarella cheese

125ml grated Parmesan cheese


2 X 250g tubs of crème fraiche

60ml cream

125ml grated Parmesan

Heat the oil in a saucepan over medium high heat. Fry the onion, garlic and oregano until soft, about 5 minutes.

Brown the mince in the pan for 5 minutes. Add the wine and cook out for a few minutes. Add the stock, tomatoes and tomato paste. Simmer, covered, for 30 minutes. Season.

Meanwhile, preheat the grill. Arrange the brinjal slices onto a greased baking tray, brush with olive oil and grill until golden, about 3-4 minutes a side.

Remove and cool.

Preheat oven to 180°C. Grease an ovenproof dish, spread some sauce on the bottom followed by a layer of brinjals and a layer of mince.

Add the layers until sauce, brinjals and mince are used up. Top with grated mozzarella and Parmesan and bake for 15-20 minutes, until golden and bubbling.

SAUCE: Whisk ingredients together.

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