BANTING KOPPIEKOEK
1 eier
2 eetlepels onversoete kakao
2 eetlepels Xylitol
½ teelepel bakpoeier
2 eetlepels klapper
1 eetlepel gesmelte botter
Meng al die bestanddele in die koffiebeker wat jy gaan gebruik en mikrogolf vir 1 minuut en 15 sekondes vir ‘n gooey binnekant van die koek.
Bedien saam met room.
Resep en foto: Leandri Potgieter
BANTING GRANOLA
100 g Slivered Almonds
100 g Sunflower seeds
100 g Walnuts
100 g Hazelnuts
Chop all nuts up coarsely
Coating:
3 tablespoons coconut oil
2 teaspoons cinnamon
2 teaspoon ginger
½ teaspoon nutmeg
Melt coating ingredients in pan.
Turn off heat.
Add nuts to coat them.
Place this mix on baking tray in oven at 180ºC for 10 minutes.
Take care to turn so it does not burn.
Cool off.
Enjoy on almost anything.
Photo: Maranda Van Dam
ZOODLES AND MINCE
Zoodles
Julienned baby marrow, boil salted water in a pot, blanche zoodles for a minute, remove with a slotted spatula, drain.
Mince
Brown 500 g of mince until soft, remove from pan. Lightly fry an onion in the mince juices until translucent, slice a head of baby red cabbage into strips, add to onion as well as a punnet of sliced mushrooms. Return mince to pot, pour in a tin of tomato puree, teaspoon of thyme, rosemary and a beef stock cube, add water as needed, season with salt and pepper to taste, simmer until cooked.
Serve on the zoodles.
Photo: Lesdee Gloak Bam
BANTING PASTA ALA MINETTE
So ek vrek oor bant, maar pasta mis ek vreeslik… En so maak ek toe vanaand sommer my take op ‘n pasta.
1 hoender borsie (2 sal ook werk) dun blokkies gesny
Pakkie babymarrow spaghetti
Botter
250 ml room
1 wielietjie feta
1 ui
Growwe peper en sout (pasop feta reeds sout)
Braai ui tot sag en haal uit pan.
Braai hoender.
Voeg by die ui en baby marrow spaghetti.
Voeg room en peper by.
Kook tot room dik word.
Voeg feta by en…..
Geniet !!
Bron en foto: Minette Mirie Vd Westhuizen
LEANDRI SE MURGPAMPOENTJIE GEREG
2 pakkies murgpampoentjies, gesny
1 pakkie sampioene, gesny
3 medium tamaties, geskil en in blokkies gesny
1 ui, fyn gesny
fyngedrukte knoffel, na smaak
2 teelepels Worcestersous
2 teelepels Bisto
1 teelepel Maizena
Plaas al die groente in ‘n pot met bietjie water en kook tot sag (kook jou groente soos jy daarvan hou ek kook dit nie pap nie)
Voeg ook die knoffel en Worcestersous by.
Wanneer die groente reg is en water weg gekook het, maak die Bisto en Maizena aan met ‘n koppie water.
Voeg dit nou by die groente en kook tot ‘n dik sousie. Jy kan nou sout en peper na smaak.
Hierdie is ‘n ‘tried and tested’ resep in ons huis en heerlik saam enige gereg, braaivleisie of as ‘n gereg op sy eie.
(Banting vriendelik as jy Maizena en Bisto uithaal)
Resep en Foto: Leandri van der Bank
LOW-CARB QUICHE
1 lb bacon, cut into small pieces (kitchen scissors works easiest)
1 large onion, chopped
2 cups grated cheese
6 eggs
1¼ cup cream
salt, pepper and seasoning
Butter a 9 x 9 Pyrex dish. Preheat oven to 350°F.
Sauté the bacon until just crispy. Remove with a slotted spoon and drain on a paper towel.
Using some of the bacon grease, sauté the onion until translucent. Remove and drain on a paper towel.
Beat the eggs and cream together in a large bowl. Add salt/pepper/seasonings to taste.
Stir the bacon, onion and grated cheese into the egg mixture.
Pour everything into the Pyrex dish, bake for ± 45 – 60 minutes until a knife inserted into the middle of the quiche comes out with no raw egg attached.
Remove and cool slightly. Cut and serve.
Keep leftovers in the fridge. Tastes even better the next day.
Makes 6 large servings.
Optional extras:
Chopped tomatoes, steamed broccoli, steamed asparagus, sautéed mushrooms, etc. Add to your own liking.
(Ek het een tamatie en ‘n rooipeper bygevoeg)
Recipe and photo: Debbie Edwards
AMANDELMEEL BROODJIE IN ‘N KOPPIE
Ek het gou hierdie gemaak en dis lekker.
⅓ koppie amandelmeel
1 eier
½ teelepel bakpoeier
knippie sout
Meng alles saam, skep in ‘n standaard koffie beker en mikrogolf vir 90 sekondes op hoog.
Ek het 1 teelepel heuning by gevoeg – vir die wat ‘n effens soet broodjie wil hê.
Enjoy!!
Resep en foto: Estelle Kuun Lines
HAM AND CAULIFLOWER CHEESE PANCAKES
1 med sized cauliflower
1 tablespoon lemon juice
3 tablespoons butter, plus extra for greasing
3 tablespoons cake flour
1 cup milk, warmed
2 eggs, separated
150 g cheddar cheese, grated
125 g waferthin ham
Salt and ground black pepper
8 x 20 cm pancakes ready made or home made
½ cup fresh cream
Preheat the oven to 180 ºC. Separate the cauliflower into florets. Simmer in 2 cups lightly salted water, flavoured with the lemon juice, for 12 minutes, or until just tender . Drain and set aside , reserving ½ cup of the cauliflower water.
Melt the butter in a medium saucepan. Whisk in the flour until smooth. Remove from the heat and whisk in the cauliflower water and milk until smooth. Return to the stove and cook, whisking, until thick and smooth. Remove from the heat.
Lightly beat the egg yolks, then gradually beat into the thickened milk mixture. Stir in 125 g grated cheese. Beat the egg whites until stiff, then fold into the cheese sauce. Gently fold in the steamed cauliflower and torn ham and season.
Place a large spoonful of cauliflower mixture in the centre of each pancakes, then roll it up. Place in a greased baking dish and sprinkle with the remaining cheese. Spoon over the cream and bake for 20 minutes, or until puffed and golden. Serve immediately .
Photo: Petro van Genderen
BROCCOLI BREAD GRILLED CHEESE SANDWICHES
Recipe tested and photo: Wian Swart
FOOD LOVERS RECIPES
Was gisteraand lus vir iets anders en het toe die eerste keer brokoli en blomkool broodjies gemaak. Hier is die oorspronklike resep, ek sal in die comments my verandering insit. (Was ook hopeloos te honger om fotos te neem 😉 )
1 extra large crown of broccoli or 2 small crowns of broccoli (enough to yield 3 cups lightly packed pulsed broccoli)
2 large eggs
½ cup shredded mozzarella cheese
2 thick slices of cheddar cheese
Cut broccoli into small florets and place into food processor. Pulse until all of the broccoli become crumb-sized.
Measure out 3 lightly packed cups of broccoli and place into a large, microwave safe mixing bowl. Cover surface of bowl with plastic wrap. Place bowl in the microwave and heat at full power for about 1 minute to 1½ minutes. Broccoli should be soft and cooked.
Let broccoli cool slightly until it’s no longer too hot to touch. Divide broccoli into three batches. Take your first batch and place in between several paper towels or into a cheese cloth or tea towel. Wring cloth a few times, draining out most of the water from broccoli. You do not need to squeeze the broccoli completely dry, but you do want to remove most of the water. Place dried broccoli back into mixing bowl and repeat with remaining two batches of broccoli. You should be left with 1 1/3 cup of dried broccoli when you’re done squeezing out the water.
Add eggs and cheese to the broccoli. Stir until everything is completely combined, resembling a broccoli paste.
Line a large baking sheet with parchment paper. Preheat oven to 200ºC. Take ¼ of your broccoli mixture and place onto the baking sheet. Spread and shape the broccoli mixture to resemble a square that is approximately 4 ½ inches wide and 1/8 inch thick. Repeat with remaining broccoli mixture, spacing each square 2 inches apart. You will have a total of four squares which will be the bread slices for your sandwiches.
Bake for about 15 minutes until edges are golden and the breads feel firm to the touch. You should also be easily able to slide the breads off the parchment paper.
Form sandwiches with your breads, placing a slice of cheese in between two slices of bread. The softer side of the bread (that was facing down in the baking pan) should be the inner sides of your sandwich, with the slighly crispy sides facing out. Add some oil to a cast iron skillet over medium heat. Once skillet is hot, place your sandwiches into the pan. Use a small lid that just covers the sandwiches to weigh down the sandwiches and help retain in the heat. Cook until bottom of sandwiches are browned and crispy and then flip over and repeat until cheese is completely melted and both top and bottom of sandwiches are browned and crispy.
Nota- Ek het gaar blomkool en brokkoli gebruik, so hoef nie dit nog gaar te maak na die voedsel verwerker nie. Ek het bietjie bees salami opgesit en dit toe sommer in die sandwich press gesit. Ek was maar skepties oor dit, maar dit was baie lekker en baie vullend. En tot die kinders het daarvan gehou!
Dis ‘n baie lekker gesonder alternatief vir brood. So ‘n koppie brokkolie en twee eiers en kaas is genoeg vir twee toebroodjies. Dit is redelik ryk en baie vullend. ‘n Lekker hoê proteiene aandete wat nie te swaar is nie.
LOW CARB CONDENSED MILK
(I suggest making double)
1/3 cup + 2 tablespoons boiling water
4 tablespoons butter, softened
¾ cup Splenda Granular or Whey Low Powdered
1 cup powdered nonfat milk (dry)
½ teaspoon vanilla extract
In a small bowl beat with an electric mixer the water, butter, Splenda, milk powder, and vanilla.
This is best if you use it right away because it gets very thick as it sits. You can store it in the fridge and gently reheat to bring to pouring consistency. If it’s still too thick add a tablespoon or so of boiling water.
Nota: ek het dit al gebruik, ek stel voor jy maak dubbel.