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MELKTERT SONDER EIERS


MELKTERT SONDER EIERS
Kors: gekrummelde koekies gemeng met gesmelte botter. Druk die mengsel in die bodem van ‘n tertbak vas en plaas in die yskas terwyl jy die vulsel maak.
VULSEL:
2 ½ koppies melk
3 teelepels botter
80 ml maizena
40 ml koekmeel
140 g strooisuiker
2 ml vanilla geursel
Kaneel
Plaas die melk en botter in ‘nkastrol. In ‘n groterige maatbeker meng maizena en meel met bietjie melk tot geen klonte en lekker romerig. Voeg strooisuiker by en meng goed. Sodra botter gesmelt het en melk amper kookpunt bereik, voeg bietjie van die warm melk by pastamengsel in maatbeker, roer vinnig dat daar geen klonte vorm nie en skep terug in kastrol by die res van die melk. Meng vinnig en aanhoudend tot die mengsel goed dik word. Indien nodig meng gou nog bietjie maizena en meel en voeg by warm melkmengsel terwyl jy vinnig klits om klonte te voorkom. Wanneer die mengsel lekker dik is haal van die stoof af, voeg vanilla by en klits/roer goed!
Skep die vulsels in die kors, maak gelyk en strooi met kaneel. Los tot afgekoel is voor bedien word. Ek sit myne NIE in yskas nie, dis asof dit vog opbou! Dit is regtig baie lekker. Ek kan die reuk van eier nie verdra nie!! Geniet!
Resep: Moira Botha Dyer




KETO MAYONNAISE


KETO MAYONNAISE
1 egg yolk
1 tablespoon dijon mustard
240 ml avocado oil or light olive oil
2 teaspoons white wine vinegar or lemon juice

Bring the egg and mustard to room temperature in advance.
Mix egg and mustard with a stick blender (or mixer) and add the oil slowly in a thin stream.
The mayonnaise should begin to thicken.
Continue to mix until all the oil has been added and the mayonnaise has set.
Add vinegar or lemon juice.
Mix some more and season with salt and pepper.
Taste, and adjust seasoning, and perhaps add more vinegar or lemon juice.
Let the mayonnaise rest in the fridge before serving, this allows the flavor to develop and gives the mayonnaise time to thicken.
Resep: Hailey Bunge




WEIGH LESS CHICKEN AND CHEESE MACARONI


WEIGH LESS CHICKEN AND CHEESE MACARONI
100 gr cooked macaroni
2 medium chopped tomatoes
10 chopped mushrooms
50 gr chopped raw onion
2 wisked eggs
100 gr chopped cooked chicken
40 gr grated cheddar cheese

Spray small casserole dish with cooking spray.
Mix together macaroni, chicken, onion, tomato and seasoning and place in dish.
Pour wisked eggs over and sprinkle with cheese.
Bake at 180°C until set and brown.
Per serving: 1 hi veg; 2 protein; 1 dairy; 1/4 med veg.
Recipe: Anna Venter




KETO AFRICAN CHICKEN PIE


KETO AFRICAN CHICKEN PIE
Keto African chicken pie with steamed asparagus, steamed carrots from my garden, steamed zucchini, and steamed beet-root greens. (great option for weight reduction and people struggling with diabetes) My husband does not have weight problems, but he is such a sweet guinea pig.
500 ml chicken stock, heated
(4 calories per cup)
25 g dehydrated peanut butter
(115 calories total)
(the wet stuff is 90 calories per tablespoon, and normal, non-Keto African stew takes 2-3 tbsp to half a jar of normal peanut butter) plus you have to deal with oil floaties 👀.
2 onions, halved and thinly sliced
(40 calories per 100 g)
2 tbsp olive oil
3 tbsp finely chopped ginger
(80 calories per 100 g)
½-1 tsp cayenne pepper (optional)
3 tsp ground coriander
3 tsp ground cumin
1-2 dried chilies, de-seeded and chopped
2 bay leaves
6 large tomatoes chopped
(22.5 calories per 100 g )
2 x 800 g skinned chicken thighs (about 2 packs of 6)
(135 calories per 100 g)
60 g sweet potatoes, cut into chunks
(86 calories per 100 g sweet potato)
2 red bell peppers, de-seeded and cut into chunks
(31 calories per 100 g)
I added 4 spring onions, chopped, as I am not a huge fan of “vaal kos”.
(32 calories per 100 g)

Pie crust
*** This pie crust: I had to babysit it! It certainly did not sing like normal, whole wheat pie crust (other alternative vs. the high fat, puff pastry crust). Normal pie crust sings for me! This one not so much. Health benefit of this one. So now, after raising 4 kids into adulthood, I am babysitting pie crust for the health benefit. So worthwhile for getting people out of diabetic problems though.
Comparison as to what you are using, and differences in options people use:
All purpose flour: 110 calories per 1/4 cup
Mixed bread flour: 100 calories per 1/4 cup
Whole wheat flour: 100 calories per 1/4 cup
****Coconut flour: 60 calories per 1/4 cup

LOW CARB COCONUT FLOUR PIE CRUST
Total Time: 20 minutes
Servings: 12
Calories: 129 kcal

2 eggs
1 tbsp extra virgin olive oil
1 tsp vanilla extract- eliminate for savory
¼ cup Swerve sweetener -eliminate for savory
¼ tsp salt
1 cup coconut flour
½ cup butter, cold, cut into cubes

I doubled the recipe to cover top of pie.
In this recipe, I also added ½ tsp of cilantro per crust, and 1 cup of blended gooseberries to total amount of crust to add a sharp note, and texture. Coconut flour dough crumbles before your eyes if you don’t bind it. The finely chopped tartish tasting berries go beautifully with the savory, African theme. Gives it a zing.
(Whole pie crust: 132.5 calories. Serves 10 people.
Preheat oven to 400 degrees F.
Whisk the eggs, oil in a food processor or stand mixer.
In another bowl whisk the remaining ingredients together until combined.
Pour the dry and wet mixture into a food processor.
Add the cubed butter.
Process by pulsing until it looks like crumbles.
Spray a pie plate with cooking spray and pour crumbles into pie plate.
Press with hands to form dough right in the pie plate. Alternately you can also roll out dough between two pieces of parchment paper and flip over into a 9 inch pie plate.
Using a fork randomly make holes into the bottom of the crust.
Bake the crust 10 minutes or until golden.

Cover the crust edges with aluminum foil if using this for a savory or sweet pie that needs to be baked again, otherwise it will burn.

Once cooled out of the oven, add your filling.
Recipe Notes
Net Carbs: 2 g
Nutrition Facts
Low Carb Coconut Flour Pie Crust
Amount Per Serving (1 12th)
Calories
129
258 if you use topping as well
Calories from Fat 90
% Daily Value*
Total Fat 10 g – 15%
Saturated Fat 5 g – 25%
Cholesterol 47 mg – 16%
Sodium 146 mg – 6%
Potassium 10 mg – 0%
Total Carbohydrates 5 g – 2%
Dietary Fiber 3 g – 12%
Protein 2 g – 4%
Vitamin A – 5.5%
Calcium – 0.6%
Iron – 0.7%
* Percent Daily Values are based on a 2000 calorie diet.
Assembling pie:
I baked the pie again for 12 mins, after meat mix and top crust were added, at 325°F , and eye-balled it so it would not burn.
Recipe posted by Annie Goussard Newton
Photo: Annie Goussard Newton




VANILLA SUIKERVRYE ROOMYS


VANILLA SUIKERVRYE ROOMYS
6 eiers, geskei
500 ml vars room
4 eetlepels xylitol
2 teelepels vanilla essens

Meng die eiergele en vanilla goed saam. Klop die room en xylitol tot styf. Klop die eierwitte tot styf. Vou die geklopte room in die eierwit. Vou die eiergele ook nou in. Skep in ‘n houer met ‘n deksel en vries (verkieslik oornag). Jy kan gekapte neute of sjokolade invou.
Resep en foto: Martie Rademan




SOP DIEëT


SOP DIEëT
900 g tamaties
6 uie
2 Biefblokkies/Hoenderblokkies
1 pakkie Wit Uie Sop
1 bondel seldery
2 blikkies groenboontjies
1 1/2 kg wortels
1 groenpepper
geur met sout, peper en pietersielie

Sny groente in kleinerige blokkies en top op met water. Kook vinnig vir 10 minute en verlaag dan die temperatuur sodat dit prut. Prut tot groente sag is. Eet die sop soveel as wat jy wil wanneer jy honger voel – so as jy heeldag honger voel EET DIE SOP!!! Eet soveel soos wat jy wil en wanneer jy wil. Die sop sal nie kalorieë byvoeg nie. Hoe meer jy eet hoe meer sal jy verloor. Jy mag onversoete tee en koffie drink. As jy melk saam met die tee en koffie drink moet dit vetvrye (skimmed) melk wees. Jy moet 6 – 8 glase water per dag drink.

DAG 1
Eet slegs sop en vars vrugte. Enige vrugte behalwe piesangs.
DAG 2
Eet slegs sop en groente. Geen vrugte nie. Eet soveel van beide as wat jy wil. Geen boontjies, ertjies of mielies nie. Beloon jouself vanaand met ’n GROOT  gebakte aartappel en botter.
DAG 3
Eet soveel sop, vrugte en groente as wat jy wil. Moenie ‘n aartappel eet nie. (Teen hierdie tyd behoort jy 2 – 3 kg te verloor het as jy nie gekul het nie.)
DAG 4
Eet sop, piesangs en vetvrye melk. Eet ten minste 3 piesangs. Piesangs het hoë kalorieë en koolhidraad inhoud. Teen hierdie tyd sal jou liggaam bogenoemde nodige hê om die “cravings” teen te kant.
DAG 5
Eet sop, biefstuk/vis/hoender en tamaties. Jy mag 500 g biefstuk/vis/hoender eet en 6 tamaties.
DAG 6
Eet sop, groente en biefstuk. Jy mag soveel eet soos jy kan. Geen gebakte aartappel nie.
DAG 7
Eet sop, bruinrys en groente – soveel as wat jy wil. Jy mag onversoete vrugtesap drink.

Teen hierdie tyd behoort jy 5 – 8 kg te verloor het as jy nie gekul het nie. Jy kan solank aanhou met die diet as wat jy wil. Hierdie dieet is ontwerp om vet vinnig te verbrand en om jou liggaaam van gifstowwe te reinig. Dit is heeltemal veilig – dit word immers vir hartpasiente gebruik voor ‘n groot operasie. Dit is belangrik dat jy ten minste 24 uur voor jy alkohol inneem met die dieet staak.

Jy kan slegs EEN van die biefstuk dae vervang met hoender of vis.

ONTHOU: HOE MEER JY VAN DIE SOP EET, HOE MEER SAL JY VERLOOR!
Foto: Stien Rust




KOEK SONDER EIERGEEL

KOEK SONDER EIERGEEL
6 eierwitte styf geklop met 1 1/2 kop suiker
1 1/2 kop koekmeel
2 telepels bakpoeier
2 ml sout
1 ml koeksoda
Sif droe bestanddele 4 x saam
Sif die droe bestanddele nou bo oor styfgeklopte eierwit. Vou goed in met n lepel. Skep in voorbereide koekpan en bak 30 min op 180 grade C.
Ek Het sommer vla bo oor gesit. Geniet
Foto: Ronel Muller Thoma




DAIRY-FREE MILK ICE CREAM

DAIRY-FREE MILK ICE CREAM
3 cups dairy-free milk (coconut, almond, cashew, sesame, etc.)
1/3-1/2 cup natural sweetener (maple syrup, coconut sugar, honey, etc.)
Flavouring to taste (vanilla, cinnamon, cacao powder, maca, mint extract, etc.)
Add-ins of choice (fruit, cacao nibs, nuts or seeds, chocolate chunks, etc.)
You don’t necessarily need an ice cream maker to make homemade dairy-free ice cream: they whip air into your frozen desserts, producing a fluffier result, but you could easily put your ice cream mixture directly into the freezer instead.
Recipe posted by Zelda Ellis




EGG AND DIARY FREE CHOCOLATE CAKE

EGG AND DIARY FREE CHOCOLATE CAKE
1 1/2 cups flour
3 tbls cacao
1 tsp Bi carb
1 cup sugar
1/2 tsp salt
1 tsp white vinegar
1 tsp vanilla
5 tbls oil
1 cup water
Mix dry ingredients together.
Combine the two and mix well
Bake in round cake tin at 180 degrees C for 35min.
Icing
In a pot mix together:
2 tbls cacao
1/2 cup sugar
3 tbls cornstarch
1/4 tsp salt
1/2 cup water.
Mix well. Bring to a boil over medium heat.
Boil for a minute. Remove from heat and add in 1/2 tsp vanilla and 1 tbls oil. Allow to cool and spread over cooled cake.

Source and Photo: Liz Marillier




CAULIFLOWER CHOWDER

CAULIFLOWER CHOWDER
(PALEO)
1 tablespoon olive oil
1 teaspoon ghee, optional, but adds to the flavour
1 onion
2 medium sized carrots
2 celery stalks
1 bay leaf
2 garlic cloves
1 medium sized head of cauliflower
4 cups chicken stock
2 heaped tablespoons tapioca flour
½ cup almond/homemade coconut milk (if you include dairy, full cream milk will do!)

Dice onion, carrots, celery and peppers, fry lightly in olive oil. Add cauliflower pieces, garlic and chicken stock, bring to the boil. Make a flurry with tapioca and a little water, add to veggies, reduce heat, simmer until veggies are al dente If you like a thinner/thicker sauce, adjust your tapioca flour measurements. Before serving add coconut milk and mix through.
I had a very large head of cauliflower, so added 2 extra carrots and celery stalks, 5 cups stock and 4 tablespoons of tapioca flour. Left the ghee out. Added 1 diced green pepper as well. Used ½ tin of coconut milk (froze the rest in ice trays for later use in smoothies). Topped with a drizzle of coconut milk, cracked black pepper and green onions.
Photo: Lesdee Gloak Bam