Posted in banting, banting friendly, Cakes, Desserts and Cakes, gluten-free, paleo

Super Moist Banting Chocolate Cake [Vegan, Paleo. Banting Cake, Heba Pap, Chocolate Cake, Cacao Recipes, Egg-less/No-Egg]

So I adopted this recipe from a previous creation which was my egg-less chocolate cup cakes. The beauty of this cake is that it is naturally free from eggs, dairy and sugar. Check out the original recipe here: No-EggChoc Nut Cupcakes

super moist bantng/gluten-free chocolate cake
super moist bantng/gluten-free chocolate cake

Ingredients:

Makes one standard 20 cm cake

For the sponge:

1/2 Cup Almond Flour

1 Cup Macadamia Flour

1/2 Cup Heba Pap (OR Subsitute the heba pap with half almond flour and half coconut flour + 1 teaspoon flax)

1/4 teaspoon baking powder

1 Tablespoon Apple Cider Vinegar

250ml Cream (coconut cream or fresh cream)

125ml of hot water

2 Tablespoons Gelatine (our egg substitute)*

1/4 Cup Erythitol

1/2 Teaspoon Vanilla Powder

1/4 Cup Raw Cacao

*Vegans can substitute the gelatin with Agar agar. Check this link for other substitutes: Vegan Substitutes for Gelatine

Cream/Icing:

1 Tin of coconut cream (refrigerated then cream scooped out) OR 250ml of double thick cream

4 Tablespoons of Raw Cacao

6 Blocks of sugar-free dark chocolate

2 Tablespoons of Honey/Date paste OR  sweetener of your choice

0.5 cup of crushed pecan nuts

Method:

Preparation: 15 Minutes

Baking: 25 Minutes

Total: 40 Minutes 

Mix all the dry ingredients in a bowl then add then add the cream and hot water. Mix well till properly incorporated. Spoon into cup cake paper cups placed in a muffin tin. Place 1 teaspoon of nut butter in the center of each cup cake. Place in a pre-heated oven and bake for 25 minutes at 180 degrees celcius. Remove from the oven and allow to cool.

Cream/Icing:

Whip the cream until stiff then add the honey or sweetener of your choice. Melt the chocolate in a pot then add it to the cream and mix well. Using a spatula, cover the cake then sprinkle the nuts on top.

super moist banting/gluten-free chocolate cake
super moist banting/gluten-free chocolate cake

Voila!

Posted in banting, banting friendly, Budget friendly, Dinner Time, gluten-free, paleo, Spring Edition

10 Minute Healthy Budget Meal: Braised Cabbage and Canned Fish [Paleo, Banting, Gluten-free, R15 Meal]

This meal is super easy. I literally whipped it up after gym which made for a quick and tasty healthy meal that is packed with nutrients. If you are not a fan of canned fish then you can use fresh cooked fish or even cooked prawns. The possibilities are endless 🙂

Braised Cabbage and Tinned Fish
Braised Cabbage and Tinned Fish

Ingredients:

Makes 2 Servings

1 Can of fish (Pilchards or Middle Cut)

0.5 Red onion: Sliced

1 green baby cabbage: Sliced

2 teaspoons of crushed garlic or 1 teaspoon garlic powder

0.5 teaspoon ground ginger or 0.25 teaspoon ginger powder

0.5 teaspoon himalayan pink salt

0.25 teaspoon crushed black pepper

0.25 teaspoon paprika

0.5 teaspoon garam masala or curry powder of your choice

2 tablespoons of coconut oil

0.25 teaspoon dried sweet basil

0.25 teaspoon dried thyme

0.25 dried chilli flakes

0.5 cup of crushed tomatoes

Method:

Do you have 10 Minutes?

Heat a pan over high heat and then add the coconut oil. Once melted add the onion and cabbage and fry till the onion is translucent. Add the garam masala, paprika, garlic, ginger and mix well while frying. Add the fish and stir well. Add the crushed tomatoes and mix for about 2 minutes then add the salt, pepper, sweet basil, thyme and chilli flakes.

Braised Cabbage and Tinned Fish
Braised Cabbage and Tinned Fish

Voila!

Posted in banting, banting friendly, Dinner Time, gluten-free, paleo, Spring Edition

10 Minute Prawn and Chicken Stir Fry [Low Carb, LCHF, Paleo, Banting, Gluten-free, Dairy-Free, Quick Meal]

I used leftover chicken breasts and frozen cooked prawns for this meal so it is really quick and easy, not to mention very tasty.

Ingredients:

(Makes 4 Servings)

4 Cooked chicken breasts (sliced)

150g cooked prawns (About 2.5 cups)

0.5 red onion finely chopped

2 teaspoons of garlic powder

2 teaspoons of ginger powder

1 teaspoon garam masala

2 teaspoons sweet basil

2 tablespoons coconut oil

2 cups chopped spinach/kale/swiss chard

1 cup chopped green beans

1 cup sliced baby marrows/zuchinni/courgettes

Salt

Pepper

2 teaspoons of butter

half a lemon (to serve)

Method:

10 Minutes (I kid you not)

Heat a pan over high heat and add the coconut butter. Add the sliced baby marrow and onion and fry for 2 minutes on high heat. Add the green beans and fry for a further 2 minutes. Add the spinach, 1 teaspoon garlic, 1 teaspoon ginger, 1 teaspoon garam masala and mix well then cover for 1 minute. Add the prawns, chicken breast, sweet basil,butter, salt to taste and pepper, and the rest of the garlic and ginger. Keep stirring while frying for a further 5 minutes.

Remove from the heat and serve with some fresh lemon.

prawn and chicken stir fry
prawn and chicken stir fry
Posted in banting, banting friendly, Cakes, Desserts and Cakes, health and gut health, paleo, vegan

30-Minute No-Egg ChocNut CupCakes [Paleo, Banting, Gluten-Free, Vegan Friendly]

These cupcakes are literally melt-in-your-mouth and they are 100% egg free. Subsitute the heba pap with half almond flour and half coconut flour + 1 teaspoon flax. The results will be slightly different but just as yummy.

Ingredients: Makes 12 cup cakes

1/2 Cup Almond Flour

1 Cup Macadamia Flour

1/2 Cup Heba Pap (OR Subsitute the heba pap with half almond flour and half coconut flour + 1 teaspoon flax)

1/4 teaspoon baking powder

1 Tablespoon Apple Cider Vinegar

2 Tablespoons Gelatine (our egg substitute)*

1/4 Cup Erythitol

250ml Cream (coconut cream or fresh cream)

125ml of hot water

1/2 Teaspoon Vanilla Powder

1/4 Cup Raw Cacao

1 Cup of Hot Water

1/2 Cup of Fresh Cream or Coconut Cream

Nut Butter of your choice

*Vegans can substitute the gelatin with Agar agar. Check this link for other substitutes: http://www.thekitchn.com/vegetarian-and-vegan-substitutes-for-gelatin-tips-from-the-kitchn-189478

Method:

5 Minutes to mix

25 Minutes to Bake

Total Time: 30 Minutes

Mix all the dry ingredients in a bowl then add then add the cream and hot water. Mix well till properly incorporated. Spoon into cup cake paper cups placed in a muffin tin. Place 1 teaspoon of nut butter in the center of each cup cake. Place in a pre-heated oven and bake for 25 minutes at 180 degrees celcius. Remove from the oven and allow to cool.

For the Cream: 

Mix half a cup of cream, 1/4 cup of erythritol icing and 4 tablespoons of raw cacao. Place a dollop of each on top of the cup cake.

Paleo Choc Nut Cup Cakes
Paleo Choc Nut Cup Cakes

Bon apetit!

Posted in banting, banting friendly, Budget friendly, Dinner Time, paleo

Cauli Rice and Chicken Wings – Low Carb Style [lchf, banting, paleo]

This is just one of those easy soul-full meals packed with flavour. Please be generous when spicing the chicken – you want your wings delectable. The wings are roasted instead of being fried so they are allowed to cook until tender.

Ingredients: Serves 2

The Chicken Wings:

500-600g chicken wings

Black Pepper

Salt

Paprika

Garlic Powder

Coriander Powder

Chilli flakes

Olive Oil

Lemon

Savoury Cauli Rice:

1 head of cauliflower

0.5 chopped onion

0.5 chopped green pepper

0.5 chopped red pepper

1 Tablespoon Paprika

1 teaspoon turmeric

1 Teaspoon garam masala

0.5 teaspoon Garlic

0.5 teaspoon ginger

Black Pepper

Salt

2 Tablespoons coriander

50ml fresh cream or thick coconut cream

Chopped Green beans (50g)

1 Tablespoon coconut oil

Method:

50 Minutes for the Chicken Wings

15 Minutes for the Cauli Rice

Pre-heat the oven to 180 degrees celcius. Place the chicken wings on a baking tray and dust allover with the spices. After that, drizzle with some olive oil and roast for 45 minutes turning half way through. Then allow to grill for 5 minutes or until golden brown. Remove from the oven and squeeze some lemon juice over the wings.

For the cauli rice: Grate the cauli rice then fry over high heat. No oil is required at this stage, just dry fry it till the water evaporates. Once the water evaporates, add the coconut oil, onion, peppers and green beans. Fry for about 3 minutes then add your spices and mix well. Add the fresh cream or coconut cream and allow to simmer for 3 minutes.

img_20161012_195355

Bon apetit!

 

 

Posted in banting, banting friendly, Breakfast, Budget friendly, Dinner Time, gluten-free, light meals and salads, paleo, Spring Edition

Heba Pap Fish Cakes [Gluten-Free, Paleo, Banting, Low Carb, LCHF]

Fish cakes make for a very quick and easy dinner that is budget friendly. I used Heba Pap to Bind these, if you can’t get hold of the product then add two eggs and 30ml of coconut flour.

Ingredients:

Makes 8 fish Cakes

1 tin of middle cut OR 1 tin pilchards in tomato sauce

3 Tablespoons tomato paste (use tomato paste if using fish in water – if the fish is in tomato sauce already skip the tomato paste)

Half onion, chopped finely and fried in coconut oil till translucent

1 teaspoon crushed garlic

0.5 teaspoon ginger

0.5 teaspoon paprika

0.5 teaspoon thyme

0.5 teaspoon oregano

0.25 teaspoon salt

0.5 teaspoon crushed black pepper

4 Table Spoons Heba Pap

2 Tablespoons coconut oil or ghee

Method

15 Minutes

In a bowl mix the following: fish along with the tomato sauce or tomato paste, onion, garlic, ginger,paprika, thyme, oregano, salt, pepper and heba pap. Mix well using a spoon then spoon into your hand and shape into small cakes. Fry in some coconut oil over medium heat until nicely browned. Enjoy with vegetables or salad of your choice.

paleo fish cake recipe
paleo fish cakes

 

Posted in banting, banting friendly, Breakfast, Budget friendly, gluten-free, paleo, Spring Edition

Breakfast Egg Muffins [Paleo, Banting, Gluten-free, Budget-Friendly]

These take less than 30 minutes to whip up and make a convenient, tasty and healthy breakfast. Really great for lunchboxes too.

Ingredients: Makes 12 small muffins

6 extra large eggs

1/4 onion (finely chopped)

100g mushrooms (chopped)

1 teaspoon ground ginger

2 large tomatoes (chopped)

1 tablespoon coconut oil

0.5 teaspoon paprika

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 teaspoon origanum

1 teaspoon thyme

Method:

5 Minutes to Mix

20 Minutes to Bake

Total: 25 Minutes 

Pre-heat the oven to 150 degrees celcius.

Fry the onion and mushrooms in some coconut oil and then add the spices and herbs. Break the eggs into a bowl then add the mushroom mix and the tomatoes. Whisk until mixed well. Pour into greased muffin pan and bake for 20 minutes at 150 degrees celcius.

Ps: Feel free to add fried bacon, cooked chopped sausage and any other veggies of your choice.

Enjoy with a salad or some avocado.

edited_img_20160927_1

Posted in banting, banting friendly, Dinner Time, gluten-free, light meals and salads, paleo, Spring Edition

15 Minute Prawn and Zucchini Stir Fry [Paleo, Gluten-Free, Banting, Low Carb]

So it’s Spring here in South Africa and I have been working on my Spring Edition meals. This is one of them 🙂

Ingredients:

350g prawns (defrosted or fresh – de-veined)

350g zucchini spirals

2 tablespoons ghee

1 tablespoon crushed garlic

Half red pepper (sliced)

Half red onion (chopped)

2 tablespoons tomato paste

30ml coconut milk or water

Salt

Pepper

1 tablespoon chilli flakes

0.5 teaspoon ground ginger

1 teaspoon thyme

Method:

15 Minutes (I kid you not)

Heat a pan over high heat and add ghee. Then add the onion and fry till translucent. Add the garlic, red pepper and ginger – fry for 5 minutes. Add the zucchini and the prawns and fry for a further 3 minutes. Add the chilli flakes, thyme, water/coconut milk and tomato paste. Lower the heat and allow to simmer for 4 minutes. Serve with some sliced lemons.

prawn and zucchini stir fry
prawn and zucchini stir fry

Enjoy 🙂

 

Posted in banting, banting friendly, Budget friendly, Dinner Time, gluten-free, paleo

Paleo Creamed Spinach [banting friendly, gluten-free, paleo-friendly, made with Heba Pap)

So I have been going dairy-free lately. I am a  rebellious lactose-intolerant lover of food so from time to time I will dabble in the milky stuff. However lately, I have been good. Which resulted in me creating this delicious dairy-free creamed spinach.

Ingredients:

1 Large bunch of spinach

0.5 red pepper (finely chopped)

1 tablespoon coconut oil

0.5 red onion (grated)

0.5 teaspoon ground nutmeg

1 teaspoon crushed garlic

0.5 teaspoon crushed ginger

0.5 cup of coconut cream

*Place the coconut cream in the freezer for an hour or the fridge for a few hours. Then scoop out the cream and use the excess water for a smoothie*

(Optional) – 2 tablespoons of heba pap

Method:

15 Minutes

Heat a pan and add the coconut oil and onion. Once translucent add the chopped spinach, ginger, nutmeg and ginger. Mix well and allow to fry till the spinach is wilted. Add the coconut cream and lower the heat. Allow to simmer for 5 minutes then add 3 tablespoons of heba pap.

paleo creamed spinach
paleo creamed spinach with sausage and salad (serving suggestion)

 

Posted in banting friendly, blueberries, Breakfast, drinks, paleo, smoothies, Spring Edition

Power Turmeric Smoothie [Paleo, Gluten-free, Dairy-Free, Banting Friendly]

The turmeric really makes this smoothie come alive with the bright yellow colour. It is also loaded with antioxidants, anti-inflammatory properties and vitamins and minerals.

turmeric smoothie
turmeric smoothie

Ingredients: makes two servings

1 can of coconut milk
1 large banana
2 teaspoons of turmeric
0.5 cup of blueberries
1 handful of ice
2 teaspoons chia seeds
Sweetener/honey (optional)

Pop ingredients in a blender and whizz.

Power Turmeric Smoothie
Power Turmeric Smoothie