Banting Recipes Lynne Struwig

Ferrero Rocher Fat Bombs

Fat Bombs are delicious little morsels which are fabulous for a low carb diet.

These delectable fat bombs are not only good for you, they taste like Ferrero Rocher chocolates!

1. Melt the butter, cream cheese and xylitol together. Simmer for 2 minutes until it reaches an almost caramel consistency. Add the rest of the ingredients and stir through.

2. Allow to cool, then roll into small balls and roll in cocoa/coconut/almond nibs/pistachio dust.

3. Let it set for a bit either in the fridge or in winter can be room temperature.

Preparation time 15 mins Makes 28 balls 2 cups Almond Flour 1 cup Coconut 100g Cream Cheese 4 Tbsp Butter 6 Tbsp Xylitol 2 tsp Vanilla Essence 2 Tbsp Cocoa

Macadamia Nut Butter

All natural and 100 % good for you.

A creamy and utterly decadent nut butter.

1. Place the nuts in a food processor and blend until creamy. 2. Add the salt, coconut oil and honey(optional). 3. Blend again until completely mixed, pour into a jar and put it into the fridge to thicken.

Preparation time 20 mins 450g Macadamia Nuts 1 pinch Salt 6 Tbsp Coconut Oil

OPTIONAL: 4 Tbsp Honey

Paleo Easter eggs LCHF Easter treats.

Preparation time: 20 min + chilling time

Ingredients

75g shredded coconut unsweetened 70 g coconut oil melted 3 Tbs coconut cream 1 Tbs granulated stevia, or sweetener of choice, to taste 1/2 tsp vanilla

CHOCOLATE COATING: 60g coconut oil melted 6 tsp cocoa powder 2 tsp granulated stevia, or sweetener of choice, to taste

Method

Mix all the ingredients together in a small bowl. Refrigerate until solid enough to roll into egg shapes. Roll small amounts into egg shapes and place in the fridge again to set completely. Chocolate Coating Mix all the ingredients together in a small bowl. Place 1 Paleo Easter egg in the chocolate coating at a time. Using a spoon, turn the egg until completely covered. Place the chocolate coated eggs on a plate. Refrigerate until chocolate coating is set.

Biltong and basil pat Perfect pat for Banting

Preparation time: 15 min Cooking time: 00:00

Ingredients

1 tub full cream, smooth cottage cheese

1 cup powdered biltong 1 handful fresh basil, finely cut

half an onion, finely chopped A squeeze of fresh lemon juice A few grinds of black pepper

Method

In a mixing bowl combine all the ingredients and mix thoroughly with a spoon until combined.

Line a dessert bowl or plastic container with cling film, transfer the pat, cover and refrigerate until use.

Beef cottage pie A homely classic for your family.

Preparation time: 15 min Cooking time: 50 min

Ingredients

1Tbs beef tallow 500 g beef mince 1 onion, chopped 3 garlic cloves, crushed 4 celery sticks, finely sliced 1 Tbs tomato paste 2 cup homemade beef stock

200g extra fine green beans, thinly sliced Himalayan salt and black pepper FOR THE TOPPING: 500 g cauliflower florets 1 cup homemade chicken stock 2 Tbs butter 2 tsp chopped fresh thyme

Method

Heat the tallow in a pot. Add the mince and cook until brown.

Add the onion, garlic, celery, tomato paste and beef stock. Simmer for 2530 minutes. Stir in the green beans, season and transfer to an ovenproof dish. Preheat oven to 200C. Place the cauliflower, chicken stock and 1 tbsp butter in a saucepan and cook until cauliflower is soft. Pure mixture until smooth, stir in the thyme, season to taste and spoon this over the mince mixture.Dot with remaining butter, cut into small pieces, and bake for 1520 minutes or until golden and bubbling.

LCHF onion rings With a chili and sour cream dip. These little fried nuggets of yumminess are utterly divine.

Preparation time: 20 min

Ingredients

DIP: 250 ml sour cream 5 ml lemon juice 10 g green chilies, chopped 1/2 avocado 6 large basil leaves pinch of salt and pepper ONION RINGS:

220 g or one large onion 2 eggs 5 ml garlic, crushed 60 ml coconut flour 125 ml Gruyere/Parmesan cheese, finely grated 15 ml sesame seeds pinch of cayenne pepper pinch of salt olive oil, for shallow frying

Method

For the dip, place everything in food processor and blend until smooth. Store it in the fridge until ready to use. For the onion rings, cut the onion into 0.5cm slices. Lightly whisk the egg and garlic together. Soak the onion slices in the egg mixture for 10 minutes. Combine the coconut flour, cheese, sesame seeds, cayenne and salt. Heat some oil in a deep pan for shallow frying. Dip each onion ring into the coconut flour mixture and then place it in the hot oil. Fry the onion rings in 3-4 batches. Drain on paper towel and serve with the dip. TIP: The coconut flour can also be replaced with almond flour

Pork schnitzel with mushroom gravy A meal that's sure to make an appearance on the dinner table every week.


Ingredients

500g pork steaks 2 cup grated parmesan 2 cups desiccated coconut 1 handful chopped parsley salt and black pepper to season 2 eggs, whisked olive oil for shallow frying 2 Tbs butter

150g button mushrooms, chopped 4 Tbs balsamic vinegar 2 Tbs concentrated vegetable stock salt and pepper to season roasted tomatoes to serve cauliflower mash to serve fresh parsley to serve

Method

First off, place each pork steak in a plastic bag and flatten it gently by using a mallet or just use the back of a coffee mug. Heat the oil in a non-stick frying pan.Then combine the grated Parmesan, coconut, parsley and seasoning in a mixing bowl. First off, place the flattened steaks in whisked egg, then in the crumbs be sure it covers the meat. Shallow fry in hot oil for about 8 10 minutes each side, until done. For the mushroom gravy, heat the butter in a saucepan and add the chopped mushrooms. Saute for a few minutes then add the balsamic vinegar and vegetable stock. Allow to reduce. Season and serve with pork schnitzels, roasted tomatoes and cauliflower mash. Garnish with parsley. Serves two with leftovers.

Garlic buttered cauliflower mash With a good spoon of stew, this rich mash is a beauty.


Ingredients

1 medium head cauliflower - broken into florets 1/3 cup grated parmesan cheese (or any aged hard cheese) 1 clove garlic - mashed

50g butter salt and pepper to taste sprinkle of nutmeg or Chinese 5 spice

Method

Boil the cauliflower florets in salted water for about 20 30 minutes until soft. Drain and set aside. In the same pot melt the butter and gently fry the garlic in the butter for a few minutes. Add the cooked florets and mash with a vegetable masher until finely mashed. Mix in the grated cheese.

Succulent pork chops wrapped in bacon with apple slaw: Serves 4 Difficulty: easy Prep time: 15 minutes Cooking time: +- 20 minutes Ingredients: 4 pork loin chops, fat trimmed off 16 slices streaky bacon (+- 400 g) 4 Sprigs thyme Zest of 1 lemon 500 ml (2 cups) shredded red and white cabbage red onion, thinly sliced 1 granny smith apple, sliced into thin batons (julienned) Dressing: Juice of large 1 lemon 10 ml ( 2 t) Dijon mustard 45 ml ( 3 T) olive oil Salt and pepper to taste 1/ 4 flat leaf parsley, chopped Crisping those chops: Preheat the oven to 200C. Place a sprig of thyme and some lemon zest on each chop. Wrap each one with 4 pieces of streaky bacon. Brown and seal the chops on both sides in a non stick frying pan. Then roast in the oven for +- 15 minutes. Allow to rest for 5 minutes before serving. For the slaw: Combine the cabbage, onion and apple in a large bowl. Mix all the dressing ingredients together and add to the salad making sure everything is well coated. Divide the slaw between four plates and top with a chop each.

Chicken stuffed with goats cheese and bacon with lemony green beans and toasted almonds Serves 2 | Preparation time 5 minutes | Cooking time 15 minutes Ingredients 75g cubed bacon 2 chicken breasts (with or without skin is up to you) 75g goats cheese, at room temperature Salt and freshly ground black pepper 1 Tbsp olive oil 100g green beans, trimmed on both ends Zest and juice of 1/2 a lemon Small handful almonds (raw or roasted), roughly chopped Method 1. Fry the bacon until lightly golden, remove from the pan with a slotted spoon and set aside to drain on some kitchen paper. 2. Season the chicken breasts with a little salt and black pepper on both sides and then slice them open down the middle of one side, leaving the other side still attached, and flip open like a book. 3. Mix together the bacon and goats cheese with a fork, adding in a little extra black pepper but no salt, the goats cheese is salty enough. 4. Fill each breast with the filling, then close gently. Heat 1 Tbsp olive oil in a pan over medium-high heat and fry the chicken breasts for 4-5 minutes on each side, or until a golden crust has formed and the meat has cooked through. Remove from the heat and set aside to rest. 5. Meanwhile, cook the green beans in boiling water for 1-2 minutes, remove and refresh under cool water so that they keep their bright green colour. Drizzle with a little lemon juice, add the lemon zest and almonds and serve immediately with the chicken.

Omelette with creamed mushrooms and chives I love a good omelette bursting with Cheddar cheese or a combination of goats cheese and spinach. For something different, fry up some mushrooms and combine them with cream cheese for a really mouthwatering filling. While youre at it, why not add some chopped smoked ham or crispy bacon? A must try!

Ingredients Creamed mushrooms [enough filling for 4 omelettes] 250 g button mushrooms, thinly sliced 1 T (15 ml) butter 250 g plain cream cheese handful of chives Salt and pepper to taste 1 x 2 egg omelette 1 t (5 ml) butter2 extra-large eggs 2 T (30 ml) water 2 t (10 ml) finely chopped chives

Method: Mushrooms: Heat the butter in a large pan, add the mushrooms, season with salt and pepper and fry until fragrant and browned. Spoon into a mixing bowl and combine with cream cheese and chives. Season to taste. Omelette: Beat eggs, water and chives. Season to taste. Melt butter in a 16 - 18 cm frying pan over moderate heat until foaming but not brown. Pour egg mixture into heated pan and cook, moving the mixture with a palette knife until lightly set. Over low heat, spoon +- 3 T (45 ml) filling over half of the omelette. Fold the uncovered half over the filling. Allow to heat through for a minute. Place a serving plate on top of the pan. Invert to transfer the omelette to the plate. Serve immediately with fresh rocket leaves drizzled with Parmesan flavoured olive oil.

Bacon nests with egg, spinach and feta

An eye-catching Banting brunch to make over the weekend. Also great for the lunchbox or a picnic basket.

Makes: 6

Ingredients +- 350 g streaky bacon 300 g spinach, steamed and well drained. 6 large eggs 1 wheels feta cheese, crumbled Freshly ground black pepper to taste

Method: Preheat oven to 230 C. Grease and line a muffin tray, a 6 tart tin (not loose bottom) or 6 ramekins with tightly arranged streaky bacon to form 6 bacon nests/baskets. Roast in the oven for 20 25 minutes or until the bacon is 95% cooked with crispy edges. The bacon may curl and buckle a bit when baked, dont worry! When you add the filling the shape will be retained.

Make sure all the liquid is squeezed out of the steamed spinach and roughly chop. Sprinkle the bacon nests with feta and spinach then crack and whole egg into each one. Sprinkle with black pepper and bake for a further 6-8 minutes or until the egg is set to your liking. Some of the egg may leak through the bacon, this is perfect! Carefully use a palette knife to remove from the tray and serve immediately. Tip: These are rather lovely served at room temperature or chilled for the lunchbox or picnic. Just make sure the egg yolk is cooked through to prevent a mess!

Grilled avo with Gypsy ham, poached egg and easy Hollandaise sauce I like to call this a Banting Benedict. Warm grilled avo topped with smoky ham, a gooey poached egg and homemade velvety smooth Hollandaise sauce. Ring the changes and replace ham with smoked salmon or crispy bacon rashers. Serves: 2 Ingredients 1 large ripe avo, halved with skin and pip removed 2-4 slices gypsy ham 2 large poached eggs * +- 200 ml Hollandaise sauce* *Hollandaise [Makes +- 200 ml] 200 g butter, melted 20 ml white wine vinegar 20 ml water + 10 ml water 2 egg yolks lemon juice to taste cayenne pepper to taste Method *Hollandaise: In a small saucepan, combine vinegar and 20 ml water and reduce mixture until you have +- 10 ml left. Remove from the heat and add the 10 ml water. Place the reduction in a small blender (or use a stick blender) with the egg yolks and blend until thick and creamy. While blender in on, slowly add the melted butter until it forms a thick creamy sauce. If it becomes too thick, thin down with a bit of hot water as you go. Season with lemon juice and cayenne pepper to taste.

Keep sauce warm over a shallow pan of warm water until ready to use. This sauce can keep in the fridge for up to 3 days, simply heat gently over a pot of warm water. Do not overheat or it will split. *Poach eggs: Add 45 ml (3 T) of vinegar to every litre of boiling water this help firm the eggs up and prevents them from disintegrating in the water. Using a wooden spoon, make a whirlpool the center of the pot. Break an egg into a small bowl and then transfer into the center of the whirlpool. Use a slotted spoon to help guide the egg along. Cook for 2 minutes for soft yolk, 3 minutes for medium and 4-5 minutes for hard yolks. Repeat process for more eggs. Do them one by one to be safe. Place in a bowl of ice cold water to stop the cooking process and when ready to serve, place in a bowl of warm water for a few seconds to heat up. To serve: Place avo halves cut side down onto a griddle pan until griddle marks form. Gently remove.Top each avo half with generous folds of gypsy ham, a poached egg (cooked to your liking) and topped with hollandaise. Serve with more hollandaise on the side. Optional: Serve with *Butternut Rosti.*Butternut Rosti: Thinly sliced butternut (use vegetable peeler) and arrange in circular shapes on baking paper, brush generously with melted butter and bake at 200C for +- 15 minutes or until as crispy as you desire.TIP: Replace ham with slices of smoked salmon or crispy bacon rashers. .

Sweet potato nachos Swap the corn chips for some sweet potato crisps.

Preparation time: 15 min Cooking time: 20 min Ingredients 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 onion - chopped fine

tsp dried chilli flakes dried oregano 1 avocado - mashed Salt and pepper for avo tsp white spirit vinegar for avo mash 1 Tbs sour cream

Method

Season the sweet potato slices and drizzle with olive oil. Roast the sweet potato slices, in the oven until golden and crisp. Drain on kitchen paper and arrange on a dinner plate. Top the sweet potato with cheese and return to the oven until the cheese is melte. Then top the cheese with tomato, onion, dried chilli flakes, and oregano. Scoop generous spoonfuls of guacamole and sour cream.

Roasted bacon and apple wedges Apple wedges and sage wrapped in streaky bacon and roasted until golden.


Ingredients

4 small golden delicious apples - cored and cut into 4 wedges

12 sage leaves 12 slices of streaky bacon

micro rocket and watercress leaves Parmesan olive oil

Method Preheat the oven to 220C. Wrap a wedge and sage leaf together with streaky bacon, repeat with the other 11. Roast for +- 20 minutes or until the bacon is crispy and the apple is soft. Serve immediately with micro leaves and a drizzle of parmesan olive oil.

Bangers and cauliflower mash Bangers with a healthy cauliflower mash and caramelised onions.

Preparation time: 20 min Cooking time: 55 min Ingredients

1 pack of pork bangers

2 large heads of cauliflower - cut into florets 2 Tbs cream 2 Tbs butter

1 large handful of mature white cheddar - grated 4 large onions - thinly sliced 100 ml coconut oil Salt and pepper to taste

Method

Start by making the caramelised onions as they need a long and slow cooking time. Heat the coconut oil in a large frying pan on medium high heat. Saut the onions for 2 minutes and add a pinch of salt to prevent them from burning. Turn down the heat but keep stirring every few minutes. Let the onions cook like this for about 45 minutes until they are well cooked, translucent and sweet. For the cauliflower mash, you can either steam or boil the cauliflower until tender and soft. Once cooked, add the cream and butter and pure the cauliflower using a stick blender. Add the cheese and stir until it melts through. Season to taste. Cook the bangers by frying in a pan until nicely browned on the outside and cooked through on the inside. Ensure the mash and onions are warm before assembling onto a plate with the bangers.

Mozzarella and mushroom omelette Loaded omelette topped with fresh herbs.


Ingredients

2Tbs butter 1 cup button mushrooms - thinly sliced 100 g full cream yogurt. 5 ml cajun spice 2 Tbs butter

10ml olive oil 2 large free range eggs - whisked together Salt and black pepper cup grated mozzarella cheese Fresh parsley, basil, thyme and chives

Method

Heat the butter in a nonstick pan. Add the mushrooms and saut until soft. Add the yogurt and spice, and mix through, simmering until heated. Remove from pan and set aside. Heat the rest of the butter and oil, and add the whisked egg, leaving it until bubbly, flip it over and turn the heat down. Season with salt and pepper. Add the cheese, herbs and mushrooms on one side of the omelette and gently fold the opposite side over.

Banting milk tart Tried and tested and loved by Banters and non-Banters alike. Gluten-free too!

Preparation time: 25 min + chilling/setting time Cooking time: 20 min

Ingredients

MACAROON BASE:

1,25 cup desiccated coconut 1/2 cup xylitol 1/4 cup almond flour 1 tsp honey 1 Tbs melted butter 1 Tbs coconut flour 2 egg whites pinch of salt CUSTARD FILLING: 750ml full-cream milk

250ml pouring cream 2 egg yolks 2 whole eggs cup xylitol 1/4 cup butter 1/4 cup almond flour 1 Tbs vanilla 1 Tbs gelatine powder or 1 gelatine leaf 1 Tbs coconut flour 1/4 tsp salt

Method

Macaroon base

Preheat oven to 180C. In a microwave-safe bowl, add the butter and honey and heat for a few seconds until the butter is melted and the honey is runny. In a mixing bowl, add all your ingredients and stir well to combine, it should have a nice sticky shiny texture once well mixed. Grease a baking dish with butter and pour your base mixture in. Press the base mixture flat to an even thickness all round and up the sides, creating a lip around the top to help encase the custard filling. Using a fork, poke holes in the base to allow the heat to cook all the way through. Bake for 15 20 minutes, or until the coconut starts to toast around the edges and the centre is firm and cooked. Watch that it doesnt burn. Set aside to cool slightly while you make the filling. Custard filling In a saucepan, start by gradually heating the full-cream milk and pouring cream. In a separate heat-proof bowl, crack in your whole eggs and yolks and whisk until pale and yellow and well combined. Place the gelatine into a small bowl with about 2 tablespoons of tepid water and stir until its dissolved. As the milk starts to heat up, add the vanilla, xylitol, coconut flour, almond flour, butter, salt and dissolved gelatine into the warming milk mixture and whisk well to combine. Once the milk mixture just starts to bubble, remove from the heat and pour a small amount of the hot milk over the eggs in their separate bowl, whisking the eggs and hot milk immediately to temper the eggs. Then continue gradually adding small amounts of hot milk and whisking between additions. Once the egg and hot milk mixture has been well combined, add it back into the pot that was originally used to heat up and the milk, then return it to the heat. Turn the heat down to medium and whisk continually until it starts to thicken into a custard. Dont overcook the custard; once it just starts to thicken and gently starts sticking to the sides of the pan, its done. The gelatine will help thicken it and it will stiffen up once cold. Allow the custard to cool slightly, then pour into the macaroon base. Leave to stand and cool completely before placing in the fridge to chill and firm up for at least an hour before serving. Its best served the next day, as that really gives the custard a chance to solidify. Sprinkle the top with cinnamon before serving and take the tart out of the fridge about 30 minutes before serving to take off some of the chill. It really holds its shape and is every bit as delicious and decadent as the original version.

ingredients

1 tin coconut cream 3 heaped T xylitol (powdered in coffee grinder if you can) 3 egg yolks (keep the whites for something else!) tiny pinch of salt 1t vanilla essence 3T coco powder 1T coconut oil

Directions Preheat the oven to 170* Combine the coconut cream, xylitol. coco powder and coconut oil in a medium pot and heat

over a low-medium heat whisking occasionally until everything has combined (dont bring this up to the boil)

Add the vanilla essence and salt and remove from heat In a separate bowl, whip the egg yolks

Pour the hot coconut cream mixture into the eggy mixture, whisking the whole time Divide mixture into 4 small ramekins,Place ramekins in a large roasting dish, and fill the dish

half way up the ramekins with boiling water (thus making a water bath)

Bake for 20 minutes Remove from oven and allow to cool to room temperature

Place in the fridge with a piece of paper towel on top of them, and then cover with tin foil Allow to set for at least 2 hours Serve with fresh berries, YUM!!!!!!

Banting granola bars Ive found myself buying these paleo snack bars, which are just made from dates and nuts, but obviously the dates pushes the sugar content way up. So last night I made my own snack bars. And they are GOOD, although I havent mastered getting them into the perfect bar shape!

ingredients (serves 4) 2 cups mixed seeds and nuts 1T cinnamon or mixed spice 3T xylitol 1/4 cup desiccated coconut (or coconut flakes) 4T tahini / nut butter (I used 2T tahini and 2 T nut butter) 1/4 cup melted coconut oil 1t salt 1 egg 1T coco mixed with 1/2 cup melted coconut oil (put this in the freezer on a flat sheet

once youve mixed them together and allow to freeze for 20 minutes these will be your chocolate bits!)

directions Preheat oven to 180* Mix all the ingredients (apart from chocolate bits) together in a blender and pulse and

well combined (you should still be able to see the nuts/seeds) Remove the chocolate bits from the freezer after 20 minutes and break it up into little

shards, add this to the mix Press tightly into a greased bread tin, compressing as much as possible Bake for 20 minutes Remove from oven and allow to cool Cut into bite sized bars

Nutella

Healthy Homemade Nutella made guilt-free!

Eat it out of the jar, on delicious banting bread or in your favourite dessert.

1. Mix all the ingredients together well, until smooth.

1 Tbsp Nut Butter 1 TbspCocoa 1 1/2 Tbsp Honey 1 1/2 Tbsp Butter 1/2 Tbsp Cream

Bulletproof Coffee

Perfected Bullet Proof Coffee

A perfect way to start your day.

1. Blend all the ingredients together. 2. Add boiling water. 3. Stir well and enjoy.

1 tsp Coffee 1 Tbsp Coconut Oil 1 Tbsp Butter 1 tsp Cocoa 1 Egg 1 dash Cream A few drops Vanilla To taste Xylitol

Lemon Meringue Pie

Youll want to eat the whole thing!

1. Preheat the oven to 180C. 2. CRUST: Combine the coconut flour, xylitol, xanthan gum and salt. Rub the butter

through with your fingers. Add the egg and make it into a dough. Press into a pie dish and prick the pastry. Bake for 20 minutes.

3. FILLING: In a large bowl, beat the xylitol and butter with an electric mixer, for about 2 min. Slowly add the eggs and yolks. Beat for a further minute. Mix in the lemon juice. The mixture will look curdled, but it will smooth out as it cooks. In a medium, heavy-based saucepan, cook the mixture over low heat until it looks smooth. (The curdled appearance disappears as the butter in the mixture melts.) Increase the heat to medium and cook, stirring constantly, until the mixture thickens, about 15 min. It should leave a path on the back of a spoon. Don't let the mixture boil. Pour into the pastry crust and allow to cool down.

4. MERINGUE TOPPING: Whisk the eggs, xylitol and bicarb until they form stiff peaks. Pipe on to the top of the pie. Return to the oven and allow to brown on top.

5. Place in the fridge once cool. Serve cold.

CRUST: 50g Coconut Flour 2 Tbsp Xylitol 25g Butter 1/4 tsp Xantham Gum 1/4 tsp Salt 1 Egg

FILLING: 1 cup Xylitol 6 Tbsp Unsalted Butter 2 Whole Eggs 2 Egg Yolks 2/3 cup Lemon Juice 1 tsp Grated Lemon Zest

MERINGUE TOPPING: 2 Egg Whites 2 tsp Xylitol Powder 1 pinch Bicarb

Bread in a Cup

A yummy, allowable and very quick bread recipe.

An easy to bake recipe straight from the microwave in 80 seconds.

1. Beat eggs well. 2. Add the other ingredients and mix. 3. Pour all the ingredients into a buttered cup. 4. Microwave for 80 seconds. 5. Cut into 4 slices. 6. You can also add: 50g of Cheese or 1 Tbsp of Pumpkin Seeds & 1 Tbsp of Sunflower

Seeds. 7. Each of these cups contains: 1/2 Protein and 2 and a 1/4 Fat

Makes 4 slices 3 Tbsp Almond Flour 1 Tbsp Coconut Flour 1 Egg 1/2 tsp Baking Powder 2 1/2 tsp Butter or Olive Oil 2 Tbsp Water

Bacon Wrapped Cream Cheese Stuffed Chicken Breast

Yummy crispy chicken breasts wrapped in bacon and stuffed

An easy to make recipe straight from the oven in less than an hour.

1. Cut each chicken breast in half so that you have 4 equal size pieces, then pound each piece until it is about a 1/4 inch thick.

2. Mix together the softened cream cheese, finely chopped spring onions and shredded mature cheddar. Divide this mixture equally into the middle of each piece of chicken.

3. Starting at the long side, roll chicken breast up, keeping the cheese mixture to the middle.

4. Wrap 1 to 2 slices of bacon around the chicken breast, securing it with a toothpick, if needed

5. One piece of bacon wrapped around each breast is enough, but 2 pieces of bacon for each breast fully wraps around the chicken and is outstanding.

6. Place on a baking sheet/tray and bake for 30 minutes at 190 degrees C. 7. Crisp the top for about 5 minutes to fully brown and crisp bacon. Turn each breast

over and crisp for another 3 minutes or so to crisp up the bottom side.

Makes 4

2 Chicken Breasts 4 Tbsp Cream Cheese 1/4 cup Mature Cheddar 2 Tbsp Spring Onion 4-8 pieces Bacon

Chocolate Ice Cream

If you don't freeze it, it tastes like mousse, and if you freeze it you get a delicious ice cream.

A perfectly versatile dessert which you can enjoy and stay healthy.

1. Mix all the ingredients together and pop into the fridge. 2. It will be set and ready in an hour. 3. For a more frozen effect, place it in the freezer until set to your liking.

1 tin Coconut Cream 40-50g Unsweetened Cocoa 75g Xylitol 1/2 tsp Vanilla Essence

Chicken a la King

Delicious made with red pepper and mushrooms.

Served with a side of cauli-rice. Serves 2

1. Cut the chicken breasts into strips, chop up the onions finely and slice the peppers and mushrooms thinly.

2. Heat the butter in a pan and fry the onion until translucent. 3. Add the red pepper and mushrooms and fry until soft. 4. Add the chicken and salt and pepper and continue to fry on medium heat, until the

chicken is cooked. 5. Add the cream, and allow the food to simmer for about 5 minutes 6. Season to taste.

Onion 2 Chicken Breasts Red/Green Pepper 125g Mushrooms 250ml Cream To taste Salt & Pepper 2 TblspButter

Light and fluffy coconut pancakes

ingredients (serves 4) 4 eggs, room temperature 1 cup milk / coconut milk 2 teaspoons vanilla extract 1 tablespoon honey 1/2 cup coconut flour 1 teaspoon bicarb 1/2 teaspoon sea salt 1 banana 1T psylium husks coconut oil or butter for frying

directions Add eggs to a blender and blitz on high until fluffy Add the coconut milk, vanilla, banana and honey and blitz until smooth In a separate bowl, combine all the dry ingredients Add the dry ingredients to the blender, and mix for 30 seconds (until all mixed

together) leave to thicken for 5-10 minutes In a medium hot pan, add the coconut oil / butter Add a ladle at a time and smear out until circles Fry for a few minutes on each side (be careful when you flip them) Serve with fresh berries and cream

Caramelised onion and mushroom sauce

I wanted to point out that most of these recipes that I am using coconut milk / cream in, you can swap out for actual cream / milk. I am just dairy free for the moment, so thats why Im avoiding it, but if you are good on dairy then by all means, use whichever you prefer.

ingredients (serves 2) 2T butter 1T olive oil 1 packet of mushrooms (sliced thickly) 1/2 onion sliced 1/3c coconut milk garlic salt fresh pepper

directions In a medium hot pan, add 1T butter and the oil and the onions Fry slowly for about 15-20 minutes until soft and starting to caramelise Add the remaining butter and mushrooms and fry until mushrooms are soft

Add the coconut milk, salt and pepper Adjust seasoning and serve on grilled chicken, with streamed broccoli and roasted

sweet potatoes

Burger buns

I stumbled on a similiar recipe to this and thought I had to give it a try. The sesame flavour of the buns is so yummy, and they kept well until the next day!

ingredients (serves 2) 3T coconut flour 3T arrowroot starch 1/4t bicarb 1/4t cream of tartar 2 Jumbo eggs 1/2 t apple cider vineyard 1/2T honey pinch of salt (I used some garlic salt) 2T sesame seeds (plus more for sprinkling on top of buns) OR you can use 1.5t tahini

directions Preheat oven to 170* Grind the sesame seeds in a spice grinder until ground very fine

Place all ingredients into a blender and process until smooth Leave to sit to thicken up (about 10-15 minutes) Spoon out 4 globs of batter onto a lightly greased baking sheet and smooth into a

circle shape

Sprinkle sesame seeds onto of 2 on the buns Bake for 12 minutes and enjoy!

almond butter

The key to success with home made nut butters? Roast the nuts yourself (for about 15 minutes at 220* turning them over halfway through and keeping a close eye on them) and PATIENCE.

ingredients (makes 1 cup nut butter)

2 cups home roasted almonds pinch of salt

Method pop the almonds in the blender blend on medium/high for about 10 minutes, or until creamy scrape down the sides often

(every 30 seconds or so)

HOLLANDAISE SAUCE

Ingredients 2 tbsp butter or ghee 1 large egg yolk tsp dijon mustard juice from lemon (+- 1 tbsp) pinch salt or more to taste tbsp water or more if too thick 2 boiled eggs

Directions Make sure all the ingredients have reached room temperature. Slowly melt the butter (or ghee) in a water bath and put it aside.

In a separate pan, mix the egg yolk with the water, lemon juice, Dijon mustard and salt. Fill a medium sauce pan with water and bring to a boil. Keep on medium heat, place the bowl with the egg yolk mixture on top of the sauce pan and

keep mixing. The water should not touch the bottom of the bowl. Keep mixing until it starts to thicken.

Slowly pour the melted butter into the mixture until thick and creamy. Keep stirring at all times to avoid clumping. If the Hollandaise is too thick, add a splash of water.

Serve on boiled / poached eggs (or whatever you want to serve it on)

Banting Pizza

Ingredients 1 cup banting baskets pre-mix pizza 1 egg homemade tomato sauce pizza toppings cheese

Directions Mix the pre-mix with the egg Once it has formed a ball, roll out really thinly between 2 pieces of cling wrap Bake at 220* for 5 minutes on EACH side Add tomato sauce, toppings and cheese and bake for another 7-10 minutes (until cheese is

starting to brown)

stuffed mushrooms These were so yummy! We had vegetarian and non-vegetarians varieties (with / without bacon). Serves 4

ingredients

8 large brown mushrooms (stems removed) 1/2 tub creme fraiche 3 cloves roasted garlic 1/2 packet bacon 1/2 cup grated cheese Salt and pepper 1T olive oil

Directions Preheat oven to 180* and grease a baking tray Combine all the ingredients (apart from mushrooms) together in a bowl Place the mushrooms on the baking tray with the tops facing down Spoon in 1/8 of the mixture into each mushroom Drizzle over the olive oil Baked for around 20 minutes (until bubbly and the cheese is all melted and brown) I topped these with jalapenos (because I firmly believe chillis belong on all my food ;-

) ) Serve with a salad (if you want to)

chocolate brownies

1 cup almond flour 1/2 cup cocoa 3T xylitol 1t baking powder 1/2 t bicarb 1/2 cayenne pepper 3 eggs 100ml cream 60ml melted butter

1. Preheat the oven to 180* 2. mix all the dry ingredients together

3. stir in the wet ingredients 4. spoon into cupcake dish 5. bake for 10-12 minutes

Banting chips

ingredients

3/4 cup almonds (ground up to flour consistency) 1/4 cup coconut flour 1/4 cup flax seeds 1/4 cup of butter (or ghee) 1 tsp salt 1 1/2 tsp ground chilli 1/2 tsp cumin 1/2 tsp paprika powder 1/2 tsp garlic powder 1 egg

directions

Preheat oven to 180* Mix everything together Press mixture a baking sheet (I use a silicone matt so I dont grease it but if using a normal

baking sheet grease before) Put a layer of wax paper on top, and roll out until about 1/2cm thin

Slice them into triangles/chips of whatever shape youd like

Bake for 10 minutes. Turn off oven and leave in for another 15 minutes to dry them out

frozen vanilla mousse This is the yummiest dessert

Ingredients 1/2 cup milk 1/2 cup cream 2 eggs separated 6 T xylitol icing sugar 1t vanilla essence

Directions Separate the eggs yolks from the eggs whites Beat the egg whites until stiff, then add in 2T xylitol icing sugar and beat until shiny In a 2nd bowl combine cream and milk and beat until it starts to thicken, then add in 2T

xylitol icing sugar and beat until stiff In a 3rd bowl, beat the egg yolks with the remaining 2T xylitol icing sugar until thick and pale

Combine all 3 mixtures in one bowl with the vanilla essence and fold well Pop in the freezer to set

Coconut shortbread

Ingredients 3/4 c coconut flour 6T ghee / butter (I used a combo of both) softened 1t vanilla essence 1/4t bicarb 1/4c xylitol

Directions Combine all the ingredients until well mixed

Place wax paper in a bread tin Put the mixture into the tin and refrigerate for 30 minutes Preheat oven to 110* Remove from the fridge, slice into pieces

Bake in the oven for 40-50 minutes (until brown)

chocolate mousse

Ingredients 1 slab of dark chocolate (I used Lindt 70%) 30g butter 250ml cream 2 eggs 2T xylitol

Directions Melt the chocolate over a low heat until melted Add the butter and stir until all melted In a separate bowl, combine the eggs yolks and xylitol and beat until light and fluffy Add the chocolate mixture into the egg yolk mixture and set aside In another bowl, beat the egg whites until stiff In yet another bowl, beat the cream until thick Gently fold the chocolate mixture in with the cream and egg whites Divide the mixture into 5 glasses / bowl and put in the fridge to set

Nutty Cheesecake bites This is from a recipe I found online they used sweetener and hazelnut essence (which Ive not found in Cape Town let me know if you find it!) so Ive switched things around and it is very yummy. It was inspired by my dear friend Justine, who is 7 months pregnant we went out for lunch and ordered the hazelnut truffles, and when they arrived they were covered in coconut she painstakingly picked off all the coconut, and I got the inspiration to make her some coconut free hazelnut truffles! She loves cheese so I thought these would be a winner (I am still waiting on her feedback but I really enjoyed them!)

Ingredients 1 tub Simonsberg plain cream cheese (leave it to warm up slightly on the counter to help

soften for about 10 minutes) 1/4 cup coco powder 2T honey (or more to taste) 1T almond essence (or use 1t if you dont like the almond flavour to be too strong) 50g hazelnut (about half a packet) chopped up

Directions Mix the cream cheese, coco powder, honey and essence together

Once it is all combined, spoon a heaped teaspoon onto the chopped hazelnut

Roll the ball around in the hazelnuts Place on a plate, and pop into the fridge to set

Ingredients Nutrition

Servings 4-6 Units US

4 large skinless chicken breasts salt and pepper black pepper 12 small onion 2 cups heavy cream 1 cup of grated romano cheese 4 tablespoons butter 4 cups of cut up steamed broccoli 2 egg yolks

Directions

1. Melt butter in a large frying pan. 2. Cut chicken into large strips saut in the butter. 3. Add onions until golden brown. 4. Add broccoli and saut for one minute. 5. Add heavy cream and bring to a boil. 6. Add cheese and egg yolk; mix well. 7. Serves 4 people.


Yield 24 meatballs Units US

1 lb ground chicken 2 egg whites 2 tablespoons breadcrumbs 1 tablespoon parmesan cheese, grated 3 tablespoons pizza sauce 14 teaspoon salt 14 teaspoon black pepper 14 teaspoon italian seasoning 14 teaspoon onion powder 18-14 teaspoon garlic powder 12-34 cup mozzarella cheese, shredded pizza sauce, for dipping

Directions

1. Preheat oven to 350 degrees Fahrenheit. Spray a large baking sheet with cooking spray.

2. Mix ground chicken, egg, breadcrumbs, Parmesan cheese, 3 tablespoons pizza sauce, spices, & cheese in a bowl.

3. Shape into 24 small meatballs, about the size of a ping pong ball; place meatballs onto the prepared baking sheet.

4. Bake for 20-25 minutes. Serve with pizza sauce for dipping.


Servings 2 Units US

2 (4 ounce) boneless skinless chicken breasts 12 cup no-sugar-added spaghetti sauce (I use Hunt's No Added Sugar Italian Baking

Sauce or Classico Spicy Red Pepper Spaghetti Sauce) 12 cup shredded mozzarella cheese 1 teaspoon grated parmesan cheese garlic salt, to taste italian seasoning, to taste

Directions

1. Preheat oven to 375 degrees. 2. Spray a shallow, small baking dish with non-stick cooking spray. 3. Season each side of breast with garlic salt and Italian seasoning to your liking; place

in casserole dish. 4. Spoon pasta sauce equally over top of each breast. 5. Bake for about 45 minutes; sprinkle equally with cheeses and bake an additional 5

minutes or until cheese are melted.

Ingredients Nutrition Servings 3-4 Units US

BREADING (AS DONE BY Lv2Sun recipe 82987) 2 (2 1/4 ounce) packagesplain pork rinds 12 cup mayonnaise or 12 cup low-fat mayonnaise 14 cup heavy cream 2 eggs 12 cup parmesan cheese 4 tablespoons garlic salt 4 tablespoons parsley flakes 1 12 lbs thin sliced chicken cutlets 1 (24 ounce) jarvictoria caponata 1 (8 ounce) bagfinely shredded mozzarella cheese 2 tablespoons dried basil nonstick cooking spray lemon juice

Directions

1. Preheat oven to 400F. 2. As written by Lv2Sun, in a small bowl combine the mayo, eggs and cream. 3. Be sure that the mayo is blended well and doesn't clump. 4. Crush bags of pork rinds and then, in a separate bowl, combine them with cheese, parsley

and garlic salt. 5. Take each cutlet and dip in the egg mixture and then rind mixture. 6. Place the cutlets in a sprayed glass dish. 7. Drizzle with lemon juice. 8. Top the cutlets liberally with the sauce and then with the cheese. 9. (Note, the victorias caponata only has 4 total carbs per serving and is just delicious!). 10. Bake at 400F for 20 minutes. 11. You can place under the broiler for 2-3 minutes if you like the bubbly look. 12. Tastes fabulous. 13. You can't tell that it is low carb!


Servings 8 Units US

2 (12 1/2 ounce) canswhite meat chicken breasts (drained) 8 hard-boiled eggs (peeled) 2 cups mayonnaise 1 cup yellow mustard 12 cup dill relish 1 teaspoon salt (more or less to taste) 2 teaspoons black pepper (more or less to taste) 1 tablespoon onion powder 1 tablespoon garlic powder

Directions

1. In a large mixing bowl, use a fork to break down the large chunks of chicken. 2. Break the eggs apart with your hands by squeezing and crumbling them into the

chicken. 3. Add all remaining ingredients. 4. Stir with a spoon until well mixed. 5. Refrigerate at least 30 minutes before serving.


Yield 4 sandwiches Units US

1 (18 ounce) canof cooked white meat chicken, broken up and shredded (by hand or fork)

1 tablespoon mayonnaise (regular or light is fine) 1 tablespoon Dijon mustard 1 small granny smith apples or 1 small equally tart and crisp apple, diced into small

pieces 12 cup raisins or 12 cup dried cranberries 1 stalk celery, diced into small pieces 1 teaspoon pepper

Directions

1. Combine all ingredients into large bowl and refrigerate for 1-4 hours. 2. I like to serve on sweet Hawaiian bread or toasted whole wheat.


Servings 2-4 Units US

1 whole chicken breast 12 can salsa (your favorite) 12 package taco seasoning 1 bag mixed salad green cheddar cheese, shredded (fresh or packaged) 1 package tortilla chips

Directions

1. Saute chicken breast in med. 2. size frypan, I use just a little oil so chicken doesn't stick. 3. Once it is cooked, remove from pan, and dice up the breasts. 4. Add Salsa and Taco seasoning to pan. 5. Return chicken diced to pan, and let simmer in sauce for 30 minutes. 6. Place bed of lettuce on dinner plate, and add serving of Taco Mix on top of lettuce. 7. Serve chips on the side, they are great to scoop the salad on your fork. 8. A quick one pan easy entree.

Banting Recipes Lynne Struwig

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Transcript of Banting Recipes Lynne Struwig