The Banting/LCHF Thread

Bobby_B said:
I need some quick recipes for meal prep sunday. I just started and found it saves me a lot on lunch costs and may help me to get an intermittent fasting routine in order. But I am running out of ideas. So far I have tried these recipes below. Just so we are clear, I hate cooking.

Week 1:
300g chicken fillet strips browned with onions. Threw in a pack of Mcain mexican vegetables and Rice Mate which is basically rice and small pack of breyani spice. Cooked in 600ml water for 20 minutes and Bob's your uncle, lunch packs for 5 days. I found it to be very tasty but the portions maybe just too small.

Week 2:
300g chicken fillet strips browned with onions. Added a pack of random frozen veggies and a tablespoon on Rajah mild & flavorful and 300g rice. Cooked for 20 minutes but did not taste quite right. Added a tablespoon of Rajah Medium and again I am your uncle with a week of lunch packs. Not so flavorful this time and very spicy but a lot better than garage pies.

Week 3:
300g chicken fillet strips browned with onions. Random veggies and a can of mushrooms. 350g rice/water and a pack of Knorr Thai green curry. Very tasty IMO and not too spicy at all.

I feel like I have depleted my cooking skills which is basically heating up food for hobos. Any tips and tricks for easy meal preps?
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When I used to make lunches to bring with me to work, I'd just eat cheese and cherry tomatoes.

Around 100g of cheese and something like 8 cherry tomatoes. It can get monotonous, but it works.

The reason I chose cheese specifically is that it has a decent combination of fat and protein, along with calcium and vitamin K2. Calcium and vitamin K2 are both great for teeth and bone health, in combination with vitamin D and magnesium.

Tomatoes add a nice contrast to the cheese, which can taste a bit "dry". I suppose you could make some low-carb crackers and eat those with the cheese and tomato. Tomatoes also have a bit of potassium, and good levels of other healthy goodies.

Another thing you can try is tinned fish. Woolies sells Lucky Star middlecut in brine, which is middlecut mackerel in brine. It's one of the healthiest things you can eat, being rich in protein and healthy fat (Omega 3 fats).

The downside of middlecut in brine, and the reason I don't eat tinned fish in general all that much anymore, is because it is tinned. The inside of the tin is lined with a small amount of plastic, to keep the fish from coming into contact with the tin. This plastic is not healthy for you. It often contains bisphenol-A, which messes with your endocrine systems (including testosterone I believe). The thing is, some tins claim to be bisphenol-A free, but then what are they using instead? So, I haven't eliminated tinned fish, I just eat less of it.

You can make a salad with tinned fish and it could be pretty healthy and low carb. Tinned fish, lettuce leaves, tomatoes, avocado maybe, some olive oil and vinegar.
 
Ancalagon said:
When I used to make lunches to bring with me to work, I'd just eat cheese and cherry tomatoes.

Around 100g of cheese and something like 8 cherry tomatoes. It can get monotonous, but it works.

The reason I chose cheese specifically is that it has a decent combination of fat and protein, along with calcium and vitamin K2. Calcium and vitamin K2 are both great for teeth and bone health, in combination with vitamin D and magnesium.

Tomatoes add a nice contrast to the cheese, which can taste a bit "dry". I suppose you could make some low-carb crackers and eat those with the cheese and tomato. Tomatoes also have a bit of potassium, and good levels of other healthy goodies.

Another thing you can try is tinned fish. Woolies sells Lucky Star middlecut in brine, which is middlecut mackerel in brine. It's one of the healthiest things you can eat, being rich in protein and healthy fat (Omega 3 fats).

The downside of middlecut in brine, and the reason I don't eat tinned fish in general all that much anymore, is because it is tinned. The inside of the tin is lined with a small amount of plastic, to keep the fish from coming into contact with the tin. This plastic is not healthy for you. It often contains bisphenol-A, which messes with your endocrine systems (including testosterone I believe). The thing is, some tins claim to be bisphenol-A free, but then what are they using instead? So, I haven't eliminated tinned fish, I just eat less of it.

You can make a salad with tinned fish and it could be pretty healthy and low carb. Tinned fish, lettuce leaves, tomatoes, avocado maybe, some olive oil and vinegar.
Click to expand...

Lot of meal prep. I just eat olives and nuts for lunch.
 
Ancalagon said:
When I used to make lunches to bring with me to work, I'd just eat cheese and cherry tomatoes.

Around 100g of cheese and something like 8 cherry tomatoes. It can get monotonous, but it works.

The reason I chose cheese specifically is that it has a decent combination of fat and protein, along with calcium and vitamin K2. Calcium and vitamin K2 are both great for teeth and bone health, in combination with vitamin D and magnesium.

Tomatoes add a nice contrast to the cheese, which can taste a bit "dry". I suppose you could make some low-carb crackers and eat those with the cheese and tomato. Tomatoes also have a bit of potassium, and good levels of other healthy goodies.

Another thing you can try is tinned fish. Woolies sells Lucky Star middlecut in brine, which is middlecut mackerel in brine. It's one of the healthiest things you can eat, being rich in protein and healthy fat (Omega 3 fats).

The downside of middlecut in brine, and the reason I don't eat tinned fish in general all that much anymore, is because it is tinned. The inside of the tin is lined with a small amount of plastic, to keep the fish from coming into contact with the tin. This plastic is not healthy for you. It often contains bisphenol-A, which messes with your endocrine systems (including testosterone I believe). The thing is, some tins claim to be bisphenol-A free, but then what are they using instead? So, I haven't eliminated tinned fish, I just eat less of it.

You can make a salad with tinned fish and it could be pretty healthy and low carb. Tinned fish, lettuce leaves, tomatoes, avocado maybe, some olive oil and vinegar.
Click to expand...
I'll try the cheese & tomatoes sometime. I used to love avo until I made it part of my daily lunch, but now I hate it. Too much of a good thing I suppose. I did the daily tuna lunch a couple years ago and one late afternoon I went to see a client on a site and he asked me what that smell is.... something smells off... what's that fish smell... needless to say I dropped it because apparently you reek of that what you eat if you have it daily. :unsure:
 
Bobby_B said:
I'll try the cheese & tomatoes sometime. I used to love avo until I made it part of my daily lunch, but now I hate it. Too much of a good thing I suppose. I did the daily tuna lunch a couple years ago and one late afternoon I went to see a client on a site and he asked me what that smell is.... something smells off... what's that fish smell... needless to say I dropped it because apparently you reek of that what you eat if you have it daily. :unsure:
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Mackerel smells WAY stronger than tuna, so avoid it if you don't want to stink people out.

The other thing I do is that I grill a pork sausage or two, and eat it with a bit of mustard and cheddar cheese. The unhealthiest part of this is the fact that pork sausages are mildly processed foods, but otherwise I think its decent. It is a nice change from cheese and tomato every day.
 
I'm searching for fine blanched almond flour for baking however I am struggling to find fine almond flour in South Africa. Most almond flour seems to be course. Any suggestions/recommendations
 
Nalith said:
I'm searching for fine blanched almond flour for baking however I am struggling to find fine almond flour in South Africa. Most almond flour seems to be course. Any suggestions/recommendations
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Depending on what you are wanting to make with it, I've discovered that grinding sunflower seeds in our coffee grinder makes a great 1 to 1 sub for almond flour. I use it in any bread type banting / low carb recipes in place of almond flour and works like a bomb.
 
Nalith said:
I'm searching for fine blanched almond flour for baking however I am struggling to find fine almond flour in South Africa. Most almond flour seems to be course. Any suggestions/recommendations
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Could also grind the flour yourself possibly. Some recipes I use call for this
 
Clicks has a 3:2 for special running on their smartbite range. This includes almond flour, psyllium husk, flaxseed and flaxseed oil and almond butter
 
RogueAssassin said:
Could also grind the flour yourself possibly. Some recipes I use call for this
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I've found for most recipes you can sub sunflower seed flour (I use our coffee grinder and make our own) 1:1 for almond. I've only used this for bread and pizza base type recipes, likely won't be as good for sweet type cake recipes, though.
 
PoppieChoffel said:
I've found for most recipes you can sub sunflower seed flour (I use our coffee grinder and make our own) 1:1 for almond. I've only used this for bread and pizza base type recipes, likely won't be as good for sweet type cake recipes, though.
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Awesome thanks for the tip. Which online stores do you use to purchase your products from?
 
RogueAssassin said:
Awesome thanks for the tip. Which online stores do you use to purchase your products from?
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The BF still does shop runs once a week so I don't tend to order online, but it's Nature's Source sunflower seeds I usually buy, and those are likely available from both Checkers and P 'n P via their apps. I did find beautifully fine ground sunflower seed flower at that large veggie/produce windmill shop in Haarties a few weeks back as well should you find yourself in the area.
 
PoppieChoffel said:
The BF still does shop runs once a week so I don't tend to order online, but it's Nature's Source sunflower seeds I usually buy, and those are likely available from both Checkers and P 'n P via their apps. I did find beautifully fine ground sunflower seed flower at that large veggie/produce windmill shop in Haarties a few weeks back as well should you find yourself in the area.
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Awesome thanks.

Very impressed with that pizza you made. Looks delicious. Can you share a link to the recipe?
 
RogueAssassin said:
Awesome thanks.

Very impressed with that pizza you made. Looks delicious. Can you share a link to the recipe?
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I use a variation of the fathead dough recipe for my base:

2 cups mozzarella (230g)
3 tbsp cream cheese (45g)
1 tbsp psillium husk
3/4 cup sunflower seed flour
1 tbsp mixed herbs
1/4 tsp salt
1/4 tsp pepper
1 egg

I throw everything but the egg in a microwavable glass bowl and nuke on high for 2 minutes. Your cheeses should be completely melted. I then add the egg and essentially stir using a silicon spatula, then fold the mixture in on itself until very well mixed.

If you use a pizza stone like I do, make sure it's preheated (180c), but before you do that, cut a piece of parchment paper to match your stone size. If you're using a baking sheet, just cut paper to match that. Plop your dough onto your paper, place another piece of parchment on top of that, and roll out with rolling pin to desired shape. This recipe yields perfect quantity for a regular pizza stone. Place your dough with its paper underneath onto stone/ baking tray and bake in oven for 15 minutes.

Take out, add your toppings on, and bake for further 10 to 15, depending how much you want your toppings to grill/ melt etc :giggle:
 
PoppieChoffel said:
I use a variation of the fathead dough recipe for my base:

2 cups mozzarella (230g)
3 tbsp cream cheese (45g)
1 tbsp psillium husk
3/4 cup sunflower seed flour
1 tbsp mixed herbs
1/4 tsp salt
1/4 tsp pepper
1 egg

I throw everything but the egg in a microwavable glass bowl and nuke on high for 2 minutes. Your cheeses should be completely melted. I then add the egg and essentially stir using a silicon spatula, then fold the mixture in on itself until very well mixed.

If you use a pizza stone like I do, make sure it's preheated (180c), but before you do that, cut a piece of parchment paper to match your stone size. If you're using a baking sheet, just cut paper to match that. Plop your dough onto your paper, place another piece of parchment on top of that, and roll out with rolling pin to desired shape. This recipe yields perfect quantity for a regular pizza stone. Place your dough with its paper underneath onto stone/ baking tray and bake in oven for 15 minutes.

Take out, add your toppings on, and bake for further 10 to 15, depending how much you want your toppings to grill/ melt etc :giggle:
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Thank you much :-)
 
Hi guys, Does anybody have a bulletproof coffee recipe?

I am doing Keto.

I eat at 11am and then at 19:00

It's ok so far and I'm not hungry between meals.

I would however like to make bulletproof coffee.

What coffee should I use and what is "heavy cream"

Thank you
 
Btw regarding drinks.

I like Bos Sugar free Ice tea.

I prefer lemon but it also comes in peach.

The 1lt cartons are sweetened with Stevia.

The sugar free Bos can use another sweetener and are way too sweet.
 
HS2000 said:
Hi guys, Does anybody have a bulletproof coffee recipe?

I am doing Keto.

I eat at 11am and then at 19:00

It's ok so far and I'm not hungry between meals.

I would however like to make bulletproof coffee.

What coffee should I use and what is "heavy cream"

Thank you
Click to expand...

Many different recipes for this online, depends on your taste preference I think.

Common ones are to add 1 to 2 tbsp of fat to black coffee and blend (butter, coconut or mct oil or a combination of those).

I've found that adding a raw egg and blending with hand blender is less jarring to my stomach and actually tastes pretty good without that greasy fat layer. Again though, personal preference.
 
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