Tag Archives | Banting

homemade granola

One of the things I do miss with the Banting lifestyle is breakfast cereal, particularly muesli. This nut granola recipe was so quick and easy to do, plus when you sprinkle it over double cream yoghurt and add some berries, it’s totally delicious and well worth it!


Nut Granola
Serves 12-15

100g walnuts
100g sunflower seeds
100g chopped hazelnuts
100g almond flakes
3 tbsp coconut butter
2 tsp cinnamon
2 tsp ginger
1/2 tsp nutmeg

Preheat the oven to 160°C
Chop the nuts roughly and mix them together
In a large pan, fry the spices in the coconut oil, then add the nuts and toast them briefly
Tip the nuts onto an oven tray and bake for 10 minutes
Cool on paper towel and store in an airtight container

— Liza


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a new kind of sunday lunch

It’s now been almost two months of living the Banting way and we’re loving it. I will admit, there have been baby showers and Robbie’s party where I have indulged in the occasional slice of lemon meringue or red velvet cake, but overall, I’ve stuck to it and I feel like it’s starting to pay off. Yesterday I made this and it was delicious. Even Bailey and Robbie ate the ribs!

sunday lunch

Pork Belly Ribs with Origanum and Smoked Paprika (serves 4)

2kg pork belly ribs
2 cups saved cooking juices (broth or stock) – I just used powdered chicken stock, but it’s not recommended
3 cloves fresh garlic, finely diced
100g can tomato paste
1/4 cup apple cider vinegar
1/4 cup prepared mustard
1 tsp ground cumin
2 tsp sea salt
2 tsp smoked paprika
2 tsp dried origanum
black pepper to taste

1. Preheat the oven to 180°C
2. Combine all the ingredients in a deep tray, being sure to lay the ribs out flat. If the ribs aren’t fully submerged, fill the tray with some water. Cover the tray with foil and cook for two hours (I only cooked mine for an hour because I didn’t have 2kgs of ribs)
3. Remove the tray from the heat and leave the ribs to cool in the juices
4. Once cool, drain the liquid into a pot and reduce to a sticky glaze
5. Grill the ribs in the oven or on the braai and constantly baste both sides with the glaze
6. When the ribs start to go black on the edges, remove them from the heat, cut and enjoy

Avocado, Snow Pea and Mint Salad with Poppy Seed Dressing (serves 2) 

For the Dressing
juice of 1 lemon (25ml)
2 tbsp red wine vinegar
1 tsp dijon mustard
1 clove garlic, minced
4 tbsp poppy seeds, toasted
150ml extra-virgin olive oil
salt and pepper

1. Combine the lemon juice, vinegar, mustard, garlic and poppy seeds in a mixing bowl. While whisking continuously, pour in the olive oil until a dressing is formed. Season to taste.

For the Salad
1 large ripe avocado, cut into chunks
200g snow peas (sugar snaps or mange tout)
1 bunch spring onion, thinly sliced
1 head butter lettuce, washed and torn

1. Cut the sugar snaps in half lengthways on the diagonal
2. Lay the lettuce leaves out on a platter. Layer with snow peas, avocado and spring onions and cover with the dressing. Scatter with mint leaves. Serve immediately.

Note: to give this salad more of a crunch, feel free to add any nut or seed


— Liza


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delicious dinner

This dinner from The Real Meal Revolution was relatively simple to prepare. My sauce turned out much runnier than the picture in the recipe book, possibly because I didn’t do the whole blender part. I also didn’t have any fresh coriander on hand, but it still tasted good.


Chicken Tikka Masala 

For the Chicken
500g boneless, skinless chicken thighs
1 cup extra-thick yoghurt
1 tbsp fresh ginger, grated
3 cloves garlic, minced
salt and black pepper

1. Mix the yoghurt, ginger and garlic and season to taste
2. Add chicken and marinate for at least 30 minutes

For the Sauce 
3 tbsp butter
2 tsp olive oil
2 cloves garlic, minced
1½ tbsp ginger, peeled and minced
1 red chilli, minced (seeds removed if you don’t like it spicy)
2 tbsp tomato paste
2 tsp paprika
1 tsp garam masala
7 roma tomatoes, diced (or 1 tin chopped peeled tomatoes)
1½ tsp salt
2 cups water
½ cup cream
1 handful fresh coriander, roughly chopped

1. Place a large pan on medium heat, then add the butter and olive oil. When the butter has melted, add garlic, ginger and chilli and sauté until lightly browned.
2. Add the tomato paste and cook until the tomato has darkened in colour, about three minutes.
3. Add the paprika and garam masala and sauté for another minute.
4. Add the tomatoes, salt and water. Bring the sauce to a boil, then turn down the heat to a simmer and cover.
5. Cook for 20 minutes, take the pan off the heat and allow the sauce to cool for five minutes.
6. Meanwhile, preheat your grill and cover a roasting tray with foil.
7. Remove the chicken thigh chunks from the marinade and place on the tray. Place under the grill and cook for about five minutes on each side, until lightly charred and cooked through. Don’t worry if the chicken is still a little uncooked but charred on the outside. It will cook in the sauce.
8. Use a blender or processor to blend the sauce until smooth. Pour back into the pan. Bring the sauce back up to a boil and add the chicken.
9. Reduce heat to a simmer and cook, covered, for about 10 minutes.
10. Add the cream and fresh coriander, stir through and serve.

As a side dish, I chose to do the Green Beans with Toasted Almonds and Lemon Butter

400g green beans, topped and tailed
60g butter
3 tbsp almond slithers, toasted in a dry pan
juice of 1 lemon
salt and pepper

1. In a small pot, bring some water to a boil and blanch the beans for two minutes. Refresh them in cold or iced water so they keep their colour and texture.
2. In a large pan or work, melt the butter and warm it until just before it turns brown, then add the beans. (If the butter is a little brown, it will add a nice nutty flavour).
3. Toss the beans until they are warmed through, then add the almonds and lemon juice.
4. Season with salt and pepper and serve.


— Liza


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carb-free bread

Following on from Emily’s ‘Book Love’ post, I made the carb free bread from The Real Meal Revolution this weekend. It turned out well, but I think I added a bit too much stevia liquid because it had this weird sweetener after taste, which we’re definitely not used to. It was kinda strange not to do the traditional bread baking… yeast, flour etc… but this carb-free version was just as good (except for the heavy hand on the stevia). And the whole loaf only contains 47 grams of carbs!

carb free bread

carb free bread

carb free bread

If you’d like to try it yourself, here’s the recipe…

2 cups milled flax seed (buy the seeds whole and grind them in a coffee grinder as milled flax seed will go rancid very fast)
1 tsp baking powder
1 tsp salt
5 egg whites
2 whole eggs
5 tbsp coconut oil or olive oil
1/2 cup water
3g stevia

1. Preheat the oven to 180ºC
2. In a mixing bowl or food processor, mix the dry ingredients together
3. Add the wet ingredients and whisk them together until a batter is formed. Pour the mixture into a greased bread tin and bake until it is cooked through the middle. You can use a skewer to test this but it usually takes about 30 minutes
4. Tip it out onto a cooling rack and use as needed. It will slice much better once it has cooled but it doesn’t keep for very long. You could slice and store it in the freezer if you like.


— Liza

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book love

I received some incredible gifts for my birthday, among them were two books that have both had a huge impact on me and the way I hope to tackle 2014.

My sister Alice bought me a book called Coco Chanel: The Legend and the Life. I have always been a huge admirer of Mademoiselle, but this book has given me a real depth of insight into her childhood and how she turned her business into an empire. There is no other way of saying it – this women was incredible.

Born in the poor house to an impoverished mother (who died after bearing six other children) and a runaway father, she was raised by nuns in an orphanage. She had nothing and no one and yet she became the most powerful name in fashion. A legend in her own lifetime and beyond.

She was stubborn, strong willed and by the sounds of it utterly terrifying and she had more lovers than you could shake a stick at. But there was always a part of her that remained a lonely orphan with an odd dress sense. It might have been a very different era, but her life lessons are invaluable.

I am utterly in love with her and haven’t been able to put this book down since I started it.





The other book was a gift from my mum. The Real Meal Revolution is a cookbook based on Prof Tim Noakes belief that carbs are from the devil and fat is king! He has employed cooks, dieticians, nutritionists and extreme athletes to put together this book that is a guide to eating according to the Banting plan.

We are sticking to it I’d say about 85%. I am struggling with the amount of fat, full cream, butter etc that are in these recipes, but I also miss my toast. Nothing beats a cup of tea accompanied by toast and marmalade. It’s hard and for the first few days of weaning myself off processed carbs I had a horrible headache, but I am determined to lose this mummy tummy so I pushed through and it’s getting easier.

Liza and her husband are also doing the Banting diet so we’ll let you know how we progress and if it works. Here’s hoping.





— Emily


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