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BANTING DIET

Recipe Book

35 Delicious Banting diet recipes for


breakfast, lunch and dinner!
By Dr Grant Fourie
TABLEOFCONTENTS

PageNumber

Disclaimer 2
Welcome 3
Additionalresources 4
Introductiontothebantinglifestyle 5
Bantingrulesforbeginners 5
GreenList 6
OrangeList 7
RedList 8

Recipes
Poachedsummerfruitwithspicedyoghurt 9
Baconandeggcups 10
CauliKedgeree 11
ParmesanandWalnutCrustedTomatoes 12
CoconutFrenchToast 13
BantingToadinthehole 14
BakedEggswithHaddock,CheddarandSpinach 15
CheeseandherbMuffins 16
PowerChai 17
AlmondandPoppySeedBread 18
LambNeckPotjie 19
SageandBlueCheeseRoastedSquash 20
ThaiSteamedFishPocket 21
SuperBeefBurgers 22
LancashireHotPotwithCrispySweetPotatoTopping 23
BeefBourguignonwithCauliMash 24
ScotchEggs 25
BeefMoussakaToppedwithCreamyParmesan 26
BeefGoulashSoup 27
FrozenStrawberriesandYoghurt 28
BantingCocoa 29
CauliflowerBasePizza 30
KiwiandKaleSmoothie 31
ChickenYakitoriSkewerswithCucumberSpaghettiSalad 32
KiddiesCrustlessQuiches 33
AntiOxidantBoostingSalad 34
ThaiRedChickenCurry 35
ChickenEspetadawithWarmPestoVeggies 36
Chickenstuffedwithgoatscheeseandbaconwithlemonygreenbeansandtoastedalmonds 37
LowCarbEggCrustBreakfastPizzawithPepperoni,Olives,Mozzarella,andTomatoes(GlutenFree) 38
BantingChocolateFudge 39
BantingCheesecaketoppedwithBerryCoulis 40
CauliRice 41
VeggiePackedBobotie 42
ChickenNoodleSalad 43

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MEDICALDISCLAIMER:InformationfromBetYaLifeisprovidedforinformationalpurposesonly.Theinformationisaresultofyears
ofpracticeexperiencebytheauthor.Thisinformationisnotintendedasasubstitutefortheadviceprovidedbyyourphysicianor
otherhealthcareprofessionaloranyinformationcontainedonorinanyproductlabelorpackaging.Donotusetheinformationfrom
BetYaLifefordiagnosingortreatingahealthproblemordisease,orprescribingmedicationorothertreatment.

Alwaysspeakwithyourphysicianorotherhealthcareprofessionalbeforetakinganymedicationornutritional,herbalor
homeopathicsupplement,orusinganytreatmentforahealthproblem.Ifyouhaveorsuspectthatyouhaveamedicalproblem,
contactyourhealthcareproviderpromptly.Donotdisregardprofessionalmedicaladviceordelayinseekingprofessionaladvice
becauseofsomethingyouhavereadinBetYaLife.InformationprovidedbyBetYaLifeandtheuseofanyproductsorservices
purchasedfromourwebsitebyyouDOESNOTcreateadoctorpatientrelationshipbetweenyouandDrGrantFourie.Information
andstatementsregardingdietarysupplementshavenotbeenevaluatedbytheFoodandDrugAdministrationandarenotintended
todiagnose,treat,cure,orpreventanydisease.ThefollowinginformationrelatedtotheBantingdietbelongstotheirrespective
authorsincludingtheRealMealRevolutionandareforinformationalpurposesonly.Thisbooklethasbeenputtogetherfor
membersoftheBetYaLifecommunity.Allcontentscopyright2015byBetYaLife/DrGrantFourie.Allrightsreserved.Nopartof
thisdocumentortherelatedfilesmaybereproducedortransmittedinanyform,byanymeans(electronic,photocopying,
recording,orotherwise)withoutthepriorwrittenpermissionofthepublisher.

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Congratulationsontakingthefirststeptoyourbestlifestyle!
Iamsoexcitedtosharesomeofmyexpertisewithyou.Understandingyourextraordinarilyuniquebodyandthewayitworksisthe
firststeptosustainableweightlossandoptimalwellness!TheBetYaLifeweightlossandlifestylemanagementprogramisbasedon
theprinciplesof4ELifeandisnotaonesizefitsallsolution,itsanextensivelyresearched,detailedprogramdevelopedonthe
4ELifeprinciplesdesignedtorestoreyourbodytoitsnatural,healthystatebyevaluatinghowyourespondtofoods,toxinsand
everydaystresses.

FirstyouEVALUATE+ELIMINATEthenyouENLIGHTEN+ENERGISEandfinallyyoureachyouridealEQUILIBRIUM(balance),sothat
youcanliveyourbestlifewitheaseandsimplicitywhilestilllookinggoodandfeelinggreat!

Eachoftheresourcesavailableareheretoguideyoualongeachmoduleofthecourseandispurelysupplementary,sobesureto
watcheachlessontotheend.

Wishingyouexcellenthealth!

DrGrantFourie
Functionalmedicinepractitioner

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Foradditionalresourcesandsupport:

WebsiteandBlog
www.BetYaLife.co.za
Facebook:
https://www.facebook.com/BetYaLifeLifestyleProgramme208659069154729/
Twitter:
https://twitter.com/BetYaLife
Pinterest:
https://www.pinterest.com/BetYaLifeSA/
Google+:
https://plus.google.com/108069083690559647921/posts?hl=en
DrGrantsWebsite
www.drgrant.co.za
DrGrantonLinkedIn:
https://za.linkedin.com/pub/grantfourie/102/a1b/51b

DrGrantFourieusesafunctionalmedicineapproachtolosingweightandwellnesswithThe
BetYaLifeweightlossandlifestylemanagementprogram.Thereisnocaloriecountingorkilojoule
countingonBetYaLife.Instead,wefocusoneverydaywholefoodsandprovideastructuredyet
flexiblemealplanthatwillbecomeawayoflife.

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IntroductiontotheBantingLifestyle

Makinganylifestylechangeisadauntingandoftenintimidatingprocess.Oneisbombardedwithaplethoraoffacts,mythsand
opinions.Knowingwhatisimportantandwhatcanbeignoredisnotalwaysthateasy,whenyouembarkontheBantinglifestyle
changerememberthesetenuniversallyacceptedrulesforfollowingaLowCarbHighFat(LCHF)Lifestyle.

StartingtheexcitingjourneytowardsyournewBanting/LCHFLifestylecanbedaunting.Thesheervolumeofinformation,beitin
books,magazinearticles,andofcoursetheinternetcanbeequallyintimidatingforfirsttimeBanters.Whileitisimportantto
referencerelevantliterature,thegoldenrulesforfollowingaLowCarbHighFat(LCHF)Lifestylecanbesummarizedintotensimple
steps.

Bantingrulesforbeginners

1. Eatfat,lotsofit!EatingfatformsthecoreoftheBantingdiet.Contrarytopopularbelief,itwillnotmakeyoufatanditis
notbadforyou,infact,weneedtoeatfat,themorethebetter!
2. Eatvegetables,lotsofthem!Wehavebeentoldthissincewewerechildren;thesadtruthisthough,yourmomwasright,
youneedtoeatveg,lotsofit.Itisimperativetohaveaportionofatleastonevegwitheachmeal,ideallytrysticktothe
greenvegetables.
3. Donotsnack,notevenalittle!Anydietishardatfirst;youwillhavecravingsandyouwillbeleadintotemptation,DONT
BE!Ifyouarestrugglingwithhungerpainsduringtheday,rathertryhavingasolidbreakfastandincreasingtheamountof
animalfatinyourdiet.
4. Donotbendtherules.Youwillonlybecheatingyourself!Bantingdoesrequiredisciplineandconsistency.
5. Donoteatifyouarenothungry.Whilethismaysoundlikecommonsense,thetendencytooverorundereatisfairly
commonwithpeoplestartingoffonaBantingdiet.Overtimeyouwillfindthatyouportionsizesstarttoselfregulateand
youwillbecomemorecomfortableskippingmealsifyouarenothungry.
6. Donotoverdotheprotein.Bantingisnotahighproteindiet.TheprimaryobjectiveofBantingistoreducethenumberof
carbsandincreaseyourfatintake.Ifanything,theamountofproteinyouareeatingshouldeitherreduceorremainthe
same,butneverincrease.
7. Readtwice,eatonce.Bewareofproductsthataremarketedasbeinghealthyanddietfriendly,theyarefrequentlyhighin
carbs.Takeafewsecondstoreadtheingredientandnutritionalinformationlabelswhenyoubuyfood.Afterafewweeks
ofreadinglabels,notonlywillitbecomesecondnaturebutyouwillalsogainasoberingappreciationfortheingredientsin
whatweeat.
8. Donotoverdothefruitandnuts.Whilefruitisoftendescribedascontaininggoodsugar,withBanting,thereisnosuch
thingasgoodsugar.Ifyoudocravefruit,berriesareyourbestalternativebuteventheyneedtobeeateninmoderation.
Certainnutscanalsobeeateninmoderation,aperfectexamplebeingMacadamias.Trytoavoidroastedandsaltednuts
though,rathersticktorawnuts.
9. Donotoverdothedairy.Althougheatingdairyhasitsbenefits,dairycanbehighincarbohydrates.Wesuggestthatyoutry
tolimityourdailyintake,whenyoudoeatdairyhowever,selecthighfatproductssuchaswholemilk,doublecream
yoghurt,butterandeventryusingcreaminyourcoffee.Trytoavoidallofthelowfatdairychoices.
10. Steerclearofthebottle.HardweknowbutforBantingtobeeffective,youneedtowatchwhatyoudrink.Ifyoustruggle
cuttingbackonalcohol,trystickingtodrywines,mostspiritsandlightbeers.Trytoavoidanypremixedorfruityalcohol
drinks,beerorcocktails.Moderationiskey,overindulgingwithalcoholwillundermineanumberofthebenefitsofBanting.

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BantingGreenList

Greenisanallyoucaneatlistyouchooseanythingyoulikewithoutworryingaboutthecarbohydratecontentasallthefoodswill
bebetween0to5g/100g.Itwillbealmostimpossibletooverdoyourcarbohydrateintakebystickingtothisgroupoffoods.
Overeatingproteinisnotrecommended,soeatamoderateamountofanimalproteinateachmeal.Includeasmuchfatasyouare
comfortablewithbearinginmindthatBantingishighinfat.Caution:eventhoughtheseareallyoucaneatfoods,onlyeatwhen
hungry,stopwhenfullanddonotovereat.Thesizeandthicknessofyourpalmwithoutfingersisagoodmeasureforaservingof
animalprotein.

ANIMALPROTEIN DAIRY
(unlessthesehavearating,theyareall0g/100g)
Cottagecheese Fullcreammilk
Alleggs Cream Hardcheeses
Allmeats,poultryandgame Creamcheese Softcheeses
Allnaturalandcuredmeats(pancetta,parmaham, FullcreamGreekyoghurt
coppaetc)
Allnaturalandcuredsausages(salami,chorizoetc) Forthosewhoarenotlactoseintolerant,dairy(fullcream)isfine.However,wehave
Alloffal foundthatsomepeoplearelosingdramaticallymoreweightiftheyomitdairywhen
Allseafood(exceptswordfishandtilefishhigh Banting.Otherscanconsumedairywithoutithavinganeffectontheirweightlossgoals.
WehaveleftdairyontheGreenList,butyouwillneedtomonitoryourweightlosslevels
mercurycontent)
andyourdairyintake.Ifyoufindthatyouarenotlosingenoughweightandare
Broths consumingdairy,thentrycuttingoutdairy.Unfortunately,dairyisuniquetoeveryperson
aslactoseisaformofcarbthateveryonerespondstodifferently.
NUTSANDSEEDS
VEGETABLES
Almonds
Flaxseeds(watchoutforpregroundflaxseeds,they Allgreenleafyvegetables(spinach,cabbage,lettucesetc)
gorancidquicklyandbecometoxic) Anyothervegetablesgrownabovetheground(exceptbutternut)
Macadamianuts Artichokehearts
Pecannuts Asparagus
Pinenuts Aubergines
Pumpkinseeds Avocados
Sunflowerseeds Broccoli
Walnuts Brusselsprouts
Cabbage
FATS Cauliflower
Celery
Anyrenderedanimalfat Courgettes
Avocadooil Leeks
Butter Mushrooms
Cheesefirm,natural,fullfat,agedcheeses(not Olives
processed) Onions
Coconutoil Peppers
Duckfat Pumpkin
Ghee Radishes
Lard Sauerkraut
Macadamiaoil Springonions
Mayonnaise,fullfatonly(notfromseedsoils) Tomatoes
Oliveoil

FLAVOURINGSANDCONDIMENTS SWEETENERS
Allflavouringsandcondimentsareokay,providedthey Erythritolgranules
donotcontainsugarsandpreservativesorvegetable Steviapowder
(seed)oils. Xylitolgranules

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BantingOrangeList

Orangeismadeupofingredientscontainingbetween6gand25gofcarbsper100g(6%25%).Chartyourcarbohydrateswithout
gettingobsessiveandstillobtainanexcellentoutcome.Ifyouareendeavoringtogointoketosis,thislistwillassistyoutostayunder
atotalof50gcarbsfortheday.Theseareallnetcarbsandtheyareall23to25gperindicatedamount.Ingredientsareallfresh
unlessotherwiseindicated.

VEGETABLES FRUITS

Butternut1.5C Apples1.5
Carrots5 Bananas1small
Sweetpotato0.5C Blackberries3.5C
NUTS Blueberries1.5C
Cherries(sweet)1C
Cashews,raw,6T Clementines3
Chestnuts,raw,1C Figs3small
Gooseberries1.5C
SWEETENERS Grapes(green)under1C
Guavas2
Honey1t Kiwifruits3
Litchis18
KEY Mangos,sliced,under1C
Nectarines2
C=cupsperday Oranges2
T=tablespoonsperday Pawpaw1
t=teaspoonsperday Peaches2
g=gramsperday Pears(Bartlett)1
Pineapple,sliced,1C
Forexample:1.5applesareallthecarbsyoucanhave Plums4
offtheorangelistfortheday(ifyouwanttogointo Pomegranate
ketosisandmakesureyouareunder50gtotalcarbsfor Pricklypears4
theday). Quinces2
Raspberries2C
Strawberries25
Watermelon2C

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BantingRedList

Redwillcontainallthefoodstoavoidastheywillbeeithertoxic(e.g.seedoils,soya)orhighcarbohydratefoods(e.g.potatoes,
rice).Westronglysuggestyouavoidalltheitemsonthislist,or,atbest,eatthemveryoccasionallyandrestricttheamountwhen
youdo.Theywilldonothingtohelpyouinyourattempttoreachyourgoal.

FATS DAIRY/DAIRYRELATED

Allseedoils(safflower,sunflower,canola,grapeseed, Cheesespreads,commercialspreads
cottonseed,corn) Coffeecreamers
Chocolate Commercialalmondmilk
Commercialsauces,marinadesandsaladdressings Condensedmilk
Hydrogenatedorpartiallyhydrogenatedoilsincluding Fatfreeanything
margarine,vegetableoils,vegetablefats Icecream
Puddings
BEVERAGES Reducedfatcowsmilk

Ricemilk
Beer,cider
Soymilk
Fizzydrinks(sodas)ofanydescriptionotherthan

carbonatedwater
Lite,zero,dietdrinksofanydescription
SWEETENERS BAKEDGOODS

Agaveanything Allfloursfromgrainswheatflour,cornflour,ryeflour,
Artificialsweeteners(aspartame,acesulfameK,saccharin, barleyflour,peaflour,riceflouretc
sucralose,splenda) Allformsofbread
Cordials Allgrainswheat,oats,barley,rye,amaranth,quinoa,teff
Driedfruit etc
Fructose Beans(dried)
Honey(exceptfor1tonorangelist) Breadedorbatteredfoods
Malt Brans
Sugar Breakfastcereals,muesli,granolaofanykind
Sugaredorcommerciallypickledfoodswithsugar Buckwheat
Sweets Cakes,biscuits,confectionary
Syrupsofanykind Cornproductspopcorn,polenta,cornthins,maize

STARCHYVEGETABLES Couscous
Crackers,crackerbreads
Beetroots Millet
Legumes Pastas,noodles
Parsnips Rice
Peanuts Ricecakes
Peas Sorghum
Potatoes(regular) Spelt
Thickeningagentssuchasgravypowder,maizestarchor
MEAT stockcubes

Allunfermentedsoya(vegetarianprotein)
Meatscuredwithexcessivesugar
Viennasausages,luncheonmeats

GENERAL FRUITSANDVEGETABLES

Allfastfood Fruitjuiceofanykind
Allprocessedfood Vegetablejuices(otherthanhomemadewithGreenlist
Anyfoodwithaddedsugarsuchasglucose,dextroseetc vegetables)

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BANTINGBREAKFASTRECIPES
Poached summer fruit with spiced yoghurt
Recipe Directions

ForthePoachedFruit

1.Heatthewater,andvanillainamediumsizedpoton
thestoveandbringtoasimmer.

2.Halvethelargefruitandremovethepits/stones.
Removegreentopsfromstrawberriesandkeepthem
whole.

3.Startwiththelargerfruit,andcookthemintheliquidin
batches,about3to5minutesatatime,untiljusttender.
Removewithaslottedspoonandsetaside.Cookthe
Recipe Ingredients strawberrieslast,forjust1minute,thenremoveandset
aside.Reservethecookingliquid.
ForthePoachedFruit
4.Coolthefruitandliquidslightly,thenreturnthefruitto
600mlwater theliquidtocoolcompletelyinthefridge
2tspvanillaessence(orseedsof1vanillapod)
1cupofstrawberries(ripe,freshfruit) ForSpicedYogurt
Peach
Apple Mixalltheingredientsforthespicedyoghurttogether.
Taste,andaddmorespicesifdesired.Servewiththe
FortheSpicedYoghurt poachedfruitandalittleofthepoachingliquid.

250ml(1cup)doublecreamGreekyoghurt TIP:Thepoachedfruitwillkeepwellinthefridge,
tspfinecinnamonseedsof3cardamompods(removehusksand covered,forafewdays.Servecoldoratroom
useapestleandmortartopoundtheseedstoafinepowder) temperature.
1tsphoney

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Bacon and Egg Cups
Recipe Directions


1. Preheatyourovento200C.

2. Greasetwocupsofalargemuffinpan(oruse
ramekins)withalittlemeltedbutter.


3. Laythebaconstripsinthecups(orramekins),
overlappingsothattherearenoholesinthecup.
Bakeintheovenfor5minutesto"set"thecup.

4. Takethemout,sprinklethemwithcheesebefore
crackingtheeggintothecup.Foldtheendsofthe
baconovertheyolkoftheegg.

5. Returntotheovenandbakeforafurther15minutes.
Recipe Ingredients
6. Allowtocoolforafewminutesandremovefromthe

ramekins,usingaparingknifeorpaletteknife.


alittlemeltedbutterforgreasing
7. Thisisdeliciousservedwithalittlesaladofrocket
6rashersbackorstreakybacon
leaves,halvedcherrytomatoesandslicedavocado.In
40ggratedparmesan
thisshot,wevegarnishedthemwithalittledollopof
2eggs
creamcheese.

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Cauli Kedgeree
Recipe Directions


1. Placethefishandthebayleavesinashallowpanand
addenoughwaterjusttocoverit.Bringthepanupto
thesimmerandsimmerfor5minutes.Drainthefish
andsetaside.

2. Meltthebutterinalargepanandfrytheonionsuntil
softandgolden.Addthegingerandgarlicandfryfora
furtherminuteortwo.

3. Addthecurrypowderandmustardseedsandcookfor
1minute.Pourinthechoppedtomatoandlemon
juiceandsimmerthesauceforafewminute.

4. Whilethesauceiscooking,flakethefish.

5. Finallystirinthefish,caulirice,chilliandcoriander
andwarmthrough.

Recipe Ingredients 6. Seasonwellwithsaltandpepper

7. Garnishwiththeeggsandserve.
2largeeggs,boiled,peeledandquartered
680gsmokedhaddockfillers
2bayleaves
3cupsuncookedcaulirice
25gbutter
2tablespoonsgratedginger
2onions,finelysliced
1clovegarlic,chopped
2heapedteaspoonscurrypowder
1tablespoonmustardseeds
1x400gtinwholepeeledtomatoes,blended
thejuiceof2lemons
20gcoriander,roughlychopped
1redchilli,finelychopped

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Parmesan and Walnut Crusted Tomatoes
Recipe Directions


1. Preheattheoventoitsmaximumtemperature(you
couldalsousethegrill).

2. Stabthemeatofthetomatoesrepeatedlyuntilsome
ofitstartstoloosen.


3. Placethemonatrayandsqueezeaquarterofthe
butterdownontoeachone.

4. Seasonwithsaltandpepperandpopthemintothe
ovenfor10minutesoruntilbrownontheedges.

5. Whilethetomatoesareroasting,mixthepesto/basil,
thenutsandthecheesetogether.

6. Whenthetomatoesaredone,pourthejuicefromthe
trayintothecrustmixtureandmix.
Recipe Ingredients
7. Packthecrustmixtureontopofeachtomatoand

placebackintheovenforanother5minutesareso.

Theyshouldgoabeautifulgoldenbrown.
4largebeefytomatoes,cutinhalf
80gbutter
80gfinelygratedparmesanorstronghardcheese
80groughlychoppedorgroundwalnuts
4tblschoppedbasilorpesto
Saltandpepper

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Coconut French Toast
Recipe Directions

1. Whisktheeggsverywellandplaceinaflatbowl.

2. Heatafryingpanwiththebuttertoamediumheat.

3. Soakthebreadintheeggmixtureforafewsecondon
eitherside,sothattheeggissuckedintothebread.

4. Frythebreaduntilgoldenonbothsides.

5. Tomakethecoulis/compote,placetheberriesina
panwiththexylitolandbringtosimmer(theberries
shouldreleasetheirownliquidnoneedtoadd
water).Foracompote,leavetheberrieswhole.Fora
coulis,simplypureethemixtureusingafood
processororastickblender.

6. ServetheFrenchtoastwiththecoulis,almondsand
yoghurt

Recipe Ingredients

2eggs,whisked
2slicesbantingcoconutbread
2tblsbutterforfrying
berrycoulis/compote:
cupofberries(yourfavourite)
2tblsofxylitol
servewith:
1tblsberrycoulis
cupdoublethickGreekyoghurt
6raw,wholealmonds,roughlychopped

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Banting Toad in the Hole
Recipe Directions


1. Preheattheovento180C.

2. Halvetherosatomatoesandplacethemonabaking
traywithsaltandpepper.Bakethemfor15minutes
intheovenuntiltheyareslightlyroasted.

3. Meltalittlebutterinapanandgentlyfrythespinach
untilitissoft.Removefromthepanandsqueezeout
andanyexcessliquid.

4. Meltalittlemorebutterinthepanandfrythepork
sausageoveramediumheatuntilnicelybrownedon
eitherside.

5. Whisktogethertheeggs,cream,sage,parsleyanda
gooddouseofsaltandpepper.

6. Greaseanovenproofdishwellandarrangethe
sausages,spinachandroastedtomatoesatthe
Recipe Ingredients bottom.Pourtheeggmixtureoverthetop.

7. Bakeintheovenfor20minutesto25minutesuntilit
agooddollopofbutterforfryingandgreasing isgoldenandnolongerrunny.
12puremeatporksausages
8eggs
250mlcream
8sageleaves,finelychopped
ahandfulofparsley,chopped
80gspinach
150grosatomatoes

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Baked Eggs with Haddock, Cheddar and Spinach
Recipe Directions


1. alittlebutterforgreasing

2. 1tblsbutter

3. 80gbabyspinach

4. 100ggratedcheddarcheese

5. 4tblscream

6. apinchofnutmeg

7. 200gsmokedhaddock,cutintochunks

8. 8eggs

Recipe Ingredients

Preheattheovento180C.
Greasefourlargeramekins,enamelcupsorovenproofbowlswitha
generousamountofbutter.
Heatafryingpanwiththebutterandfrythespinachuntilitis
wilted.Takeofftheheatandsqueezeoutanyextrajuicefromthe
spinach.
Dividethespinachandhaddockbetweentheramekinsandbreak
twoeggsintoeachone.Toptheeggswithatablespoonofcream,a
pinchofnutmegandsomegratedcheese.Seasonwellwithsaltand
pepper.
Bakefor1520minutesintheoven,justuntiltheeggsarecooked
andtheyaregoldenontop.Serveimmediatelywithasqueezeof
lemon.

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Cheese-and-herb Muffins
Recipe Directions


1. Preheattheoventoitsmaximumtemperature(you
couldalsousethegrill).

2. Stabthemeatofthetomatoesrepeatedlyuntilsome
ofitstartstoloosen.


3. Placethemonatrayandsqueezeaquarterofthe
butterdownontoeachone.

4. Seasonwithsaltandpepperandpopthemintothe
ovenfor10minutesoruntilbrownontheedges.

5. Whilethetomatoesareroasting,mixthepesto/basil,
thenutsandthecheesetogether.

6. Whenthetomatoesaredone,pourthejuicefromthe
trayintothecrustmixtureandmix.

Recipe Ingredients 7. Packthecrustmixtureontopofeachtomatoand
placebackintheovenforanother5minutesareso.
Theyshouldgoabeautifulgoldenbrown.
11/2cupsalmondflour
1/2cupcoconutflour
2teaspoonsbakingpowder
2tablespoonschoppedfreshherbslikeparsley,basil,thymeor
chives
11/22cupsgratedcheddar
2springonions,sliced
3eggs
3/4cupGreekyoghurt
1/3cupmeltedbutter

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Power Chai
Recipe Directions


1. Pourthewaterintoapotandgetontheheat

2. Gentlycrackthecardamom,clovesandpeppercorns
andfennelinapestleandmortarandaddthemtothe
water

3. Nowaddtheteabags,thecinnamonandthefresh
ginger

4. Bringthewatertotheboilandsimmerfor10minutes
andthenkeepwarmforanotherfiveminuteswhile
theflavorsinfuse

5. Pourtheteathroughasieveintoamixingbowlor
bucket

6. Addinthebutterandthecoconutoilandblitzwitha
stickblender

Recipe Ingredients

2cinnamonsticks
8wholecardamompods,lightlycrushed
8wholecloves
1teaspoonwholeblackpeppercorns
1giantknobofginger,peeledandsliced
4rooibosteabags
3cupswater
160gButter
4tblscoconutoil
1teaspoonfennel

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Almond and Poppy Seed Bread
Recipe Directions


1. Preheattheovento180C.

2. Greaseasmallloaftin.

3. Whisktogethertheeggsandthewaterinabowluntil
wellcombined.

4. Placetherestoftheingredientsinanotherbowland
stirtocombine.

5. Foldtheeggsintothedryingredientsandmixwell.

6. Pourthemixtureintothegreasedloaftinandbakein
theovenfor3035minutes.

7. Allowtocoolandserve.

8. Thisloafwilllastforafewdaysinthefridge.

Recipe Ingredients

4eggs
3tbspwater
1cupdarkflaxmeal,orflaxseedsthatyougrindyourself
1/2cupgroundalmonds
1tspbakingpowder
1tspsalt
1tspcarawayseeds
1tspXylitol
1/2tspXanthamgum
2tbsppoppyseeds
1/4cupsunflowerseeds
1/4cupflakedalmonds

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Lamb Neck Potjie
Recipe Directions


1. Seasonthemeatonbothsideswithsaltandpepper

2. Getalargepotjieheatedtoamediumheatwitha
littlebitofcoconutoil

3. Addinthemeatinonelayerandfryituntilitisbrown
onbothsides

4. Removethebrownedmeatfromthepotandrepeat
untilyouhavebrownedoffallofthemeat

5. Keepthefatfromthemeatinthepotandkeepthe
temphigh

6. Now,addinthecloves,cinnamon,paprikaandginger
andfryinthepotuntiltheybecomefragrant

7. Addtheonionandpeppersandfryuntilsoftand
golden

8. Addthegarlicandstirforaminute
Recipe Ingredients 9.

Then,addinthetomatopasteandfryuntilthereisa
stickydarksedimentonthebottomofthepot

8sliceslambnecks 10. Pourinthewineandstiritproperly,usingawooden
11/2teaspoonsgroundcloves spoontoscrapethesedimentoffthebottomofthe
11/2teaspoonsgroundcinnamon pot
2teaspoonssweetpaprika
3cmfreshginger,finelychopped 11. Nowaddthemeat,thestockandthetinnedtomatoes
1largeonionroughlychopped
2redpeppers,sliced 12. Placethelidontopandletitsimmerforaboutan
2garliccloves,crushed hourandahalf
50gtomatopaste
250mlredwine 13. Checkit,giveitstirandcoveragain,turntheheat
1tinwholepeeledtomatoeswhizzedwithastickblender downifnecessary,andleavetoslowcookforaslong
1cupbeefstock aspossible(ifitlooksdrypleaseaddmorestockor
250gbroccoliandcauliflowerpieces waterdependingonsaltiness)
1tablespoonchoppedfreshcoriander
3tablespoonscoconutoil 14. Attwohours,openitupandaddinthecauliflower
andbroccoli,stiritandpopthelidbackonfor15
minutes

15. Finally,addinthecoriander,giveitagoodstirand
servewithdoublethickgreekyoghurtandspicycauli
rice

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Sage and Blue Cheese Roasted Squash
Recipe Directions


1. Steamorboilthesquashuntilitissoftandtender
(approx.57minutes).

2. Removefromthewaterandplaceinatray.

3. Crumbleanequalamountofbluecheeseovereach
squashhalf.

4. Meltthebutterinapanandgentlyfrythesageuntilit
goesgolden.

5. Spoonthebutterovereachsquashhalfandpopunder
thegrilluntilthecheeseisdarkbrown.

Recipe Ingredients

4smallsquash(roundoneslikeacornorgem)cutinhalf,seeds
removed
150gbluecheese
100gbutter
1handfulsageleaves
Saltandpepper

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Thai Steamed Fish Pocket
Recipe Directions

1. Inabowl,combineeverythingapartfromthebokchoi
andthefish.

2. Layouttwolargesheetsofheavydutyaluminiumfoil.
Topeachlargesheetwithasimilarsizedsheetof
greaseproofpaperorbakingparchment.

3. Inthecentreofeachsheet,placetwopiecesofbok
choi.

4. Placeafishportionontopofeachoneandraisethe
edgesofthefoiltocreateabowl.

5. Pourhalfofthesauceintoeach'bowl'andscrunch
thesidestogethertoclosethepocket.

6. Placethisinapreheatedovenat200degrees(Gas6)
for12minutes,ordirectlyonthebraaicoalsfor8
Recipe Ingredients minutes.

7. Serveandpourthesaucefromthepocketoverthe
fish.
200mlcoconutcream
2limes
2tbspfishsauce *Note:youcanusethesamesaucepocketrecipewith
1tbspThaichilliandgarlicsauce prawnsormussels.
1tspredcurrypaste
2springonions,finelychopped
1handfulfreshcoriander,roughlychopped
2smallheadsbokchoi,cutinhalflengthways
2x200gportionsofwhitefish(hake,cod,pollocketc.)

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Super Beef Burgers
Recipe Directions


1. Tomaketheburgers:

2. Inabowl,mixtogethertheburgerpattyingredients,
exceptthebutter,usingyourhands.

3. Heatalittlebutterinafryingpanandfryoffa
teaspoonofthemixture.Tasteitforseasoning.Adda
littlemoresaltandpepperifnecessary.

4. Shapethepreparedminceinto4generousburger
patties.Expectthemtothickenastheycook,somake
themalittlethinnerthantheendsizeyouwant.

5. Heatthebutterinafryingpanandfrythepattiesfor
about4minutesperside.Makesuretheyaredark
andgolden.Laythebaconandcheeseovereachpatty
andplacealidoverthepanforaminute.Thiswill
Recipe Ingredients
heatthebaconthroughandmeltthecheese.

6. Whilethepattiesarecooking,constructyourburgers.
Startwithlettuce,tomato,gherkinandslicedonion,
Fortheburgerpatties: layeredwithhomemadeketchupandmayo.Topthe
800gbestqualitybeefmince pilewiththecheesybeefpattyandanyothertoppings
1onion,finelychopped thattakeyourfancy.Finishoffwiththetopofthe
10gchoppedparsley burgerbun,thenprepareforburgerbliss.
2eggs
saltandpepper Tomaketheburgerbuns:
3tablespoonsbutter,forfrying
7. Preheattheovento180deg.
Fortheburger:
8piecescrispybacon 8. Combinethegroundalmonds,psylliumhusks,baking
4thickslicesofcheddar powderandsaltinabowl.Sievethemwell.Ifnot
4piecesoflettuce enoughgroundalmondgetsthroughthesieve,
2tomatoes,sliced replaceitwithsomemore.
4gherkins,sliced
1redonion,halvedandthinlysliced 9. Addtheeggwhitesandvinegartothedryingredients
alittlebutterfortherolls andmixwell.

Tomaketheburgerbuns: 10. Finally,addtheboilingwater,stirringuntilthemixture
1.5cupsalmondflourorgroundalmonds isadoughyconsistency.
5tablespoonspsylliumhusks
2teaspoonsbakingpowder 11. Greaseabakingtrayandwetyourhandtoshapethe
1teaspoonsalt doughintoburgerbuns.Placethemonthegreased
3eggwhites bakingtray,brusheachonewithalittlebeatenegg
1.5tablespoonswhitewinevinegar andsprinkleafewsesameseedsontop,ifyoulike.
7/8cupboilingwater(quitespecific!)
1egg,beaten,forbrushing 12. Bakethebunsforabout55minutesuntilthey're
1tablespoonsesameseeds(optional) goldenandcookedthrough.

13. Removefromtheovenandallowtocool.

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Lancashire Hot Pot with Crispy Sweet Potato Topping
Recipe Directions


1. Preheattheovento160C(320F).

2. Seasonthelambneckwellwithsaltandpepper.

3. Heatthebutterand/orlardinalarge,deepfryingpan
andbrownthemeat,afewpiecesatatimeuntil
goldenonallsides.Setaside.Dothesamewiththe
kidneys.

4. Heatawide,flatcasserolepot.Addalittlemore
butterand/orlard,andslowlyfrytheonionsuntil
goldenbrownandsoft.

5. Addthemeatandgiveeverythingagoodstirto
combine.

6. SlowlypourinthestockandtheWorcestershire
sauce.Addthebayleafandthefreshthymeandbring
everythingtoasimmer.Simmerverygentlyforabout
Recipe Ingredients 11/2hoursuntilthemeatstartstosoftenandthe
saucethickens.Seasonwithsaltandpepper.

1.2kg(2.65lbs)lambneck,sliced 7. Arrangethesweetpotatoslicesinacircularpattern
saltandpepper ontopofthemeat,overlappingeachoneasyougo.
4tablespoonsbutterand/orlard Brushwiththemeltedbutterandseasonwithsaltand
4lambskidneys,cored,skinnedandchoppedquitesmall(optional) pepper.
500g(1.1lbs)onions,peeledandquartered
850ml(30fl.oz)beefstock 8. Coverthecasseroledishwithatightfittinglidand
2teaspoonsWorcestershiresauce placeintheovenfor30minutes.
1bayleaf
3sprigsfreshthyme 9. Takethelidoff,turntheovenupto190C(374F)and
500g(1.1lbs)sweetpotato,peeledandthinlysliced cookforafurther20minutes.
meltedbutterforbrushing
10. Turnontheovengrillandgrillthecasserolefora
minuteortwotocrispupthepotatoes.

11. Servehot.

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Beef Bourguignon with Cauli-Mash
Recipe Directions


1. Meltthebutterinaheavybasedcasserolepot.

2. Addtheseasonedbeefpiecesandbrownthemwellin
thepot.Itisbesttodothisinbatchessothatyoucan
getgreatcolouronthebeef.

3. Removethebeeffromthepotandsetaside.

4. Addthecocktailonionstothepotandallowthemto
brownwell.Addthebuttonmushroomsandfryuntil
soft.Removetheonionsandthemushroomsfromthe
potandsetaside.

5. Addthedicedonion,celery,leekandbacontothepot
andgentlyfryuntilsoft.

6. Returnthebeeftothepotwiththemincedgarlic,bay
leaves,thyme,redwineandstock.

Recipe Ingredients 7. Alloweverythingtosimmergentlyforatleastanhour
andahalf,untilthemeatistender.Itmaytakealittle
longerifthepiecesofbeefarebigger.
1kgbeefchuckorshin,cutintolargecubesandseasonedwithsalt
andpepper 8. Addtheonionsandmushroomsandcookforafurther
100gbutter 30minutes.Seasonwellwithsaltandpepper.
250gbuttonmushrooms
20cocktailonions,peeled 9. Servewithcaulimashandasprinkleofchopped
1onion,chopped parsley.
1leek,chopped
2stalkscelery,chopped 10. Tomakethemash,steamthecaulifloweruntilitis
250gstreakybacon,diced mushy(alwayssteamandneverboilyourveggies;
3clovesgarlic,chopped boilingwillliterallywashthenutrientsaway).Usinga
2bayleaves stickblenderorafoodprocessor,purethe
4largesprigsthyme caulifloweruntilitissmooth.Whilecontinuingto
750mlredwine pure,addthebutterandbeatuntilsmoothandsilky.
200mlbeefstock
choppedparsleyforgarnishing
Forthecaulimash:
800gcauliflower,brokenintoflorets
100gbutter
Saltandpepper

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Scotch Eggs
Recipe Directions


1. Preheattheovento180C.

2. Putapotofwaterontothestovetoboil.Whenit
startsboiling,carefullyplacetheeggsinthewater.
Stirthemgentlyforaboutaminute.Thiskeepsthe
yolkinthecentreoftheeggastheyarecooking.Boil
theeggsforsevenminutesandrefreshtheminice
coldwater.

3. Carefullypeeltheeggsandsetthemaside.

4. Inabowlmixtogetherthemince,herbs,onionand
seasoning.

5. Dividetheminceintofiveandwetyourhands.
Carefullymouldthemincearoundtheeggs,making
suretherearenoholesandnoeggshowingthrough.

6. Tearofffivepiecesoftinfoil,aboutfourtimesthesize
Recipe Ingredients oftheeggs.Greaseeachonewellwithsomebutter.
Placetheegginthetinfoilandrollthemuplikea
Christmascracker.
5eggs
200gpureporksausagemince 7. Placethemonabakingtrayandcooktheminthe
1onion,finelydiced ovenfor12minutes,untilthemincehasset.Remove
2tblschoppedparsley themfromtheovenandcarefullyremovethetinfoil.
1tblschoppedsage
saltandpepper 8. Heatafryingpanwithalittlebutterandfryeachegg
butterforgreasingandfrying onallthesidestogivethemagoldenbrowncolour.

9. Theycanbeeatenhotorcoldwithsomedelicious
mustardorpartofabantingPloughman'sPlatter.
SomeotherPloughman'splatteringredients:sesame
biscuitsandseedcrackers,assortedcheesesandcold
meats,pickles,olivesandgherkins,sausagesand
mustards,chickenliverpate,tapenadeandpesto

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Beef Moussaka Topped with Creamy Parmesan
Recipe Directions


1. Preheattheovento200C.

2. Inamediumsizedpot,meltthebutterandaddthe
onionsandgarlic.Gentlyfrythemuntiltheyaresoft.

3. Addtheminceandfrywiththeonionsuntilitis
browned.Keepstirringthemincetomakesurethat
meatballsdontform.Youwantittobeproperly
separated.

4. Addthecinnamonandcookfor30seconds.

5. Addthetomatoes,wineandstock.Cooktheminceon
amediumheatforabout30minutesuntiltheliquid
hasreducedanditisathick,meatysauce.Seasonwell
withsaltandpepperandstirinthechoppedparsley
andmint.

6. Whiletheminceiscooking,laytheauberginesona
Recipe Ingredients bakingtrayandbrushwellwithmeltedbutter.Season
wellwithsaltandpepperandroastintheovenfor20
minutesuntiltheyaresoft.
4eggs
3tbspwater 7. Tomakethemoussaka,grabalasagnedishandlayer
1cupdarkflaxmeal,orflaxseedsthatyougrindyourself theauberginesbetweenthemince.Wetryandgetat
1/2cupgroundalmonds leastthreelayersofaubergines.Makesureyoustart
1tspbakingpowder andfinishwiththemince.Ifyouwanttomakethisa
1tspsalt treatdish,youcanalsolayersomecrumbledfeta
1tspcarawayseeds cheeseinwiththeaubergine.
1tspXylitol
1/2tspXanthamgum 8. Topwiththereducedcreamandthegrated
2tbsppoppyseeds parmesan.
1/4cupsunflowerseeds
1/4cupflakedalmonds 9. Bakeintheovenfor25minutesuntilitisbubbling
andgolden.

10. ServewithafreshGreeksalad.

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Beef Goulash Soup
Recipe Directions


1. Inapotsauttheonions,carrot,celery,mushroom
andredpepperinthebutteruntilsoftandbeginning
tocolour.

2. Addthegarlic,cuminandcinnamonandsautuntil
themixturebecomesaromatic.

3. Addthebeefminceandfryuntilbrowned.Makesure
tostiritwellwhileitiscookingsothatnomeaty
lumpsform.

4. Addthepaprika,smokedpaprika,thyme,tomato
pasteandbayleavesandgentlyfryforaminute,

5. Addthetinnedtomatoesandchickenstockand
simmerfor30minutes.

6. Removefromtheheatandstirintheyoghurtand
choppedparsley.
Recipe Ingredients
7. Seasonwellwithsaltandpepper.

4tblsbutter
2whiteonion,chopped
cupgratedcarrot
2stalkscelery,sliced
3clovesgarlic,sliced
1redpepper,diced
150gbeefmince
125gbuttonmushrooms,quartered
tsppaprika
1tspsmokedpaprika
2tspgroundcumin
2tspgroundcinnamon
1tblsdriedthyme
1tblstomatopaste
1bayleaf
1x400tinwholepeeledtomatoes,blended
750mlchickenstock
cupGreekyoghurtorsourcream
3tblschoppedparsley

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Frozen Strawberries and Yoghurt
Recipe Directions


1. Dipthestrawberriesintheyoghurt

2. Popintothefreezer

Recipe Ingredients

10Strawberries
1CupofYoghurt
1tHoney

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Banting Cocoa
Recipe Directions


1. Inasmallpotwhisktogetherthewaterandthecocoa
powder.

2. Whenitcomestothesimmer,pourinthecreamand
vanillaandsimmertoheatthrough.

3. Addalittlexylitolifyoulikeyourcocoasweet.

Recipe Ingredients

3tblsgoodqualitydarkcocoapowder
200mlwater
250mlcream
1tspvanillaextract
alittlexylitolforsweetness

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Cauliflower Base Pizza
Recipe Directions


1. Linearimmedbakingsheetwithparchmentpaper,
andpreheatovento425F.

2. Gratethecauliflowerusingaboxgrateruntilyouhave
twocupsofcauliflowercrumbles.Placeinalarge
bowlandmicrowaveforseventoeightminutes,or
untilsoft.Removefromthemicrowaveandletcool.

3. Mixintheegg,onecupmozzarella,parmesancheese,
andsaltandpepper.Oncecombined,patintoa10
inchroundonthepreparedpizzapan.Spraylightly
withnonsticksprayandbakefor10to15minutes,or
untilgolden.

Recipe Ingredients 4. Topthepizzawiththesauce,1/4cupmozzarella,
grapetomatoes,garlic,andredpepperflakes.Bakein
theovenuntilmeltedandbubbly,another10
minutes.Topwithbasilbeforeserving
Nonstickspray
21/2cupscauliflower,grated(about1/2alargehead) Note*:
1largeegg,lightlybeaten Addyourpreferredtoppingstothisdeliciousbase.
11/4cupsshreddedpartskimmozzarellacheese
2tablespoonsgratedparmesancheese
Koshersaltandfreshlygroundblackpepper
1/4cuptomatosauce
1cupgrapetomatoes,slicedinhalf
2clovesgarlic,sliced
1/4teaspooncrushedredpepperflakes
Freshbasilleaves,optional

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Kiwi and Kale Smoothie
Recipe Directions

1. Placeallingredients,includingtheice,inagood
qualityblenderandblenduntilsmooth.Pourinto
aglassanddrinkimmediately.

Recipe Ingredients

50gkale,withthethickribremoved,washedandchopped
1greenapple,peeled,coredandroughlychopped
1kiwifruit,peeledandroughlychopped
1/4avocado,peeled
1teaspoongratedfreshginger
6freshmintleaves
125mlcoconutwater
1cupicecubes

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Chicken Yakitori Skewers with Cucumber Spaghetti Salad
Recipe Directions

TOMAKETHECHICKEN:
1. Inabowl,mixtogetherthemirin,soyasauceand
honey.Addthechickentothemarinadeand
leaveittostandfor30minutes.

2. Soak8woodenkebabsticksinwaterandmake
theskewers,alternatingthechickenandthe
springonion.

3. Heataheavybasedfryingpantoamediumheat
andgrillthekebabsfor10minutesoneachside
untilgoldenandcookedthrough.Theseare
fantasticcookedonthebraaitoo,oryoucanfry
themfor2minutesoneitherside,thenbake
themat200Cfor12minutesuntilcooked.
TOMAKETHESALAD:
4. Inalargebowl,mixtogetherthecucumber,
mangetoutandbeansprouts.

Recipe Ingredients 5. Inaseparatebowl,whisktogethertheremaining
saladingredientstomakeadressing.Tossthe
cucumbermixinthedressingandserve
immediatelywiththechickenskewers.Garnish
FORTHECHICKEN: withalittlefreshcoriander.
3tablespoonssakemirin
2/3cuptamarisoyasauce
2tablespoonshoney
800gdebonedchickenthighs,cutintothirds
8springonions,cutinto3cmlengths

FORTHESALAD:
1Englishcucumber,juliennedorcutintonoodles
125gmangetout,shredded
1cupbeansprouts
1teaspoonsalt
2tablespoonswhitewinevinegar
2tablespoonssesameoil
1/2teaspoonhoney
1teaspoonlemonjuice
1tablespoongratedfreshginger
1clovegarlic,crushed
2tablespoonstoastedsesameseeds

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Kiddies Crustless Quiches
Recipe Directions

1. Preheattheovento180C(356F).

2. Meltthebutterinafryingpanandgentlyfrythe
onionuntilsoft.Addthehamandremovethepan
fromthestove.

3. Whisktogethertheeggs,eggyolksandcream
withalittlesaltandpepper.

4. Greasealarge12cupmuffinpan.

5. Spoontheonionandhammixtureintothebases
ofthemuffinpanandsprinkleoverthegrated
cheese.

6. Pourtheeggandcreammixtureintoeachmuffin
cupuntilitisabout1mmfromthetop.

7. Bakeforabout25minutes,untiltheeggmixture
issetandthetopisgolden.Coolfor10minutes
Recipe Ingredients andremovefromthetin.

8. Servehotorcold.
2tablespoonsbutter
1onion,roughlychopped
250g(9oz)ham,roughlychopped
4eggs
2eggyolks
500ml(2cups)cream
saltandpepper
1cupgratedCheddarcheese

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Anti-Oxidant Boosting Salad
Recipe Directions

1. Tomakethedressing,whisktogetherallthe
ingredients.

2. Tomakethesalad,tossalltheingredients
togetherinasaladbowl,exceptthefetaand
sunflowerseeds;addtheseontopafterwards.

3. Drizzlewiththesaladdressingandserve.

Recipe Ingredients

Forthesalad:
1tablespoonraspberryorredwinevinegar
4tablespoonsoliveoil
1clovegarlic,crushed
1teaspoonDijonmustard
saltandpepper

Forthesalad:
2handfulsspinachleaves
1handfulfreshkale,shredded
100gbroccoliflorets,blanched
100gBrusselssprouts,roasteduntilcrispy
1smallbeetroot,peeledandshredded
1carrot,peeledandshredded
1/2stalkcelery,finelysliced
1avocado,peeledandsliced
100graspberries
100gstrawberries,trimmedandquartered
50gtoastedsunflowerseeds
100gDanishstylefeta

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Thai Red Chicken Curry
Recipe Directions

1. Preheattheovento200C.

2. Placetheaubergineonaroastingtray.Melt3
tablespoonsofcoconutoilanddrizzleoverthe
aubergine.Roastintheovenfor25minutesuntil
goldenandsoft.

3. Heatadeepfryingpanwith2tablespoonsof
coconutoilandsearthechickensoitisnicely
browned.Removefromthepanandsetaside.

4. Addtherestofthecoconutoilandfrythecurry
pasteforaminuteuntilitjuststartstoget
fragrant.Addthegingerandgarlic.

5. Pourinthechickenstock,coconutmilk,coconut
cream,limeleavesandlemongrassandleavethe
currytosimmerfor10minutesuntilitstartsto
thicken.Thismaytakealittlelonger,depending
ontheheatofyourstove.Youwantthesauceto
Recipe Ingredients bethethicknessofcoldcoconutcream.

6tblscoconutoil 6. Addthechicken,auberginesandsugarsnaps,and
8debonedchickenthighs,cutintothirds leaveittosimmerforafurther5minutes.

1heapedtblsredcurrypaste
7. Takethecurryofftheheatandstirintheherbs,
1clovegarlic,chopped fishsauce,xylitolandfreshlimejuice.Ifyou
1heapedtblsgratedginger wouldliketoaddalittlemoresalt,addsome
1lemongrassstalk,halvedlengthwaysandbruised morefishsauce.
1cupchickenstock
1cupcoconutmilk 8. Servewithcaulirice.
2/3ofacupcoconutcream
2aubergines,cutintolargedice
4limeleaves
125gmangetoutorsugarsnaps
1cupcoriander,roughlychopped
ahandfulofbasil,roughlychopped
1tblsfishsauce
1tblsxylitol
thejuiceof1freshlime

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Chicken Espetada with Warm Pesto Veggies
Recipe Directions

1. Preheattheovento180C.

2. Gentlymeltthebutterandthecoconutoil
together.

3. Placethevegetablesonanoventrayanddrizzle
withthemeltedbutterandcoconutoil.Season
wellwithsaltandpepper.

4. Roastintheovenfor35minutesuntiltheyare
softandgolden.Removefromtheovenandtoss
thepestothroughwhilethevegetablesarehot.

5. Whilethevegetablesareroasting,makethe
chickenskewers.Inabowl,tossthechicken
piecesintheherbsanddriedgarlicandseason
wellwithsaltandpepper.Maketheskewerswith
thechicken.

6. Meltthebutterinafryingpanandbrownthe
chickenkebabsuntiltheyaregoldenallover.
Placethemonabakingtrayandpoptheminthe
Recipe Ingredients ovenfor10minutes.

6debonedchickenthighs,cutinhalf 7. Placetheroastedvegetablesontherocketor
spinachonaplate.Topwiththechickenskewer
2woodenskewer,soakedinwater
anddrizzleinalittleoliveoil.
1tblsbutter
fortheherbrub:
1tblsdriedItalianherbs
1tspdriedthyme
1tspdriedgarlicflakes
saltandpepper
Fortheroastedvegetables
4courgettes,cutinto4
8buttonmushrooms
redpepper,cutintothickstrips
20gbutter
20gcoconutoil
3handfulsofrocketorspinach
4tblspesto

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Chicken stuffed with goats cheese and bacon with lemony green beans and
toasted almonds
Recipe Directions

1. Frythebaconuntillightlygolden,remove
fromthepanwithaslottedspoonandset
asidetodrainonsomekitchenpaper.

2. Seasonthechickenbreastswithalittlesalt
andblackpepperonbothsidesandthenslice
themopendownthemiddleofoneside,
leavingtheothersidestillattached,andflip
openlikeabook.

3. Mixtogetherthebaconandgoatscheesewith
afork,addinginalittleextrablackpepperbut
nosalt,thegoatscheeseissaltyenough.

4. Filleachbreastwiththefilling,thenclose
gently.

5. Heat1Tbspoliveoilinapanovermedium
highheatandfrythechickenbreastsfor45
minutesoneachside,oruntilagoldencrust
hasformedandthemeathascookedthrough.
6. Removefromtheheatandsetasidetorest.

7. Meanwhile,cookthegreenbeansinboiling
waterfor12minutes,removeandrefresh
Recipe Ingredients undercoolwatersothattheykeeptheirbright
greencolour.


75gcubedbacon
8. Drizzlewithalittlelemonjuice,addthelemon
2chickenbreasts(withorwithoutskinisuptoyou) zestandalmondsandserveimmediatelywith
75ggoatscheese,atroomtemperature thechicken.
Saltandfreshlygroundblackpepper
1Tbspoliveoil
100ggreenbeans,trimmedonbothends
Zestandjuiceof1/2alemon
Smallhandfulalmonds(raworroasted),roughlychopped

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Low-Carb Egg-Crust Breakfast Pizza with Pepperoni, Olives, Mozzarella, and
Tomatoes (Gluten-Free)
Recipe Directions

1. Preheatbroilerinovenorsmalltoasteroven.
Breakeggsintoasmallbowlandbeatwell.

2. Slicetomatoesandolives,cutpepperoniinhalf,
andcutmozzarellaintosmallcubes.

3. Addoliveoiltotheomeletpanandheatover
mediumheatuntilthepanisstartingtogethot,
about1minute.

4. Addtheeggs,seasonwithSpikeSeasoningand
oregano,andcookuntileggsarestartingtoseton
thebottom,about2minutes.

5. Sprinkleonhalfeachofthetomatoes,pepperoni,
olives,andmozzarella,followedbyasecondlayer
withhalfofeach.(Besurethereisplentyof
cheeseonthetoplayer.)

6. Coverthepanandcookuntiltheeggsaremostly
setandcheeseisstartingtomelt,about34
Recipe Ingredients minutes.

2tsp.oliveoil(dependingonyourpan) 7. Putpanunderthebroilandcookuntilthecheese
2eggs,beatenwell isnicelymeltedandthetopisstartingtobrown,
about23minuteswithovenbroileror45
45smallgrapetomatoes,thinlysliced
minutesinasmalltoasterovenbroiler.Servehot
6slicesturkeypepperoni,cutinhalftomakehalfmoonpieces
68blackolives,thinlysliced
1/4Clowfatmozzarella,cutintosmallcubes
SpikeSeasoning,totaste(about1/2tsp.)
Driedoregano,totaste(about1/4tsp.)

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Banting Chocolate Fudge
Recipe Directions

1. Meltbutterinasmallsaucepanovermedium
heat.Addheavycreamandcreamcheese.Whisk
untilsmooth.

2. Addxylitolandadjustfortaste.Heatuntil
bubbling;stirconstantly.Reduceheatandstirin
cocoaandsaltandblendwell.

3. Pourintoabuttereddishandsetinthefridgefor
afewhours.Cutandkeeprefrigerated.

Recipe Ingredients

2Tablespoonsofbutter
1/2cupofcream
Halfacupofcreamcheese
2tablespoonsxylitol
2Tablespoonscocoapowder
1/8Teaspoonsalt

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Banting Cheesecake topped with Berry Coulis
Recipe Directions

Forthecrust:

1. Preheatovento180degreesandgrease
springformpanwithbutter.

2. Combineallthecrustingredientsandmix
well.Pourintothegreaseddish,spread
evenlyandbakeintheovenfor15minutes
oruntillightlybrowned.Allowtocoolfor5
minutes.

Forthefilling:

3. Beatthecreamcheese,xylitolandvanilla
Recipe Ingredients extractinamixeronmediumuntilfully
combined.Addtheeggsandcontinuemixing
Forthecrust: onmediumjustuntilthemixtureissmooth.

2largeeggs,beatentillfrothy 4. Pourthefillingoverthecrust,spreadevenly
1cupalmondflour andbakeintheovenfor30minutesoruntil
1/3cupXylitol thecentreisset.
1teaspoonbakingpowder
5. Coolonawirerackfor30minutesandenjoy
Filling:
FortheBerryCoulis:

500gsfullcreamcheese,softened(Philadelphiaorsimilar)
6. Simmerallbutthepsylliumovermedium
Halfacupofsourcream
heatforafewminutesuntilbutterismelted.
1/2cupXylitol
Thenadd1tbsp.psylliumhusks,tothicken.
1tablespoonvanillaextract
Pourthismixtureoverthecheesecakebefore
3largeeggs
itsets.

BerryCoulis

1tbspbutter
1tbspxylitol
1cupblueberries.
1tbsppsylliumhuskstothicken

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Cauli-Rice
Recipe Directions

1. Inafoodprocessorwiththegrating
attachmentorgrateonthelargeholesideof
acheesegratertheentireheadofcauliflower
includingthestalk.

2. Inalargefryingpan,heatyouroliveoiland
buttertillitsniceandhot.Dontaddthe
cauliflowertoosoon,otherwiseitwillrelease
itsmoistureandbroilratherthanfryandthe
texturewillbeabitspongy.Soletthepan
getniceandhotfirst.

3. Oncetheoliveoilandbutterstarttobubble
addthegratedcauliflowerinbatches,you
dontwanttocrowdthepanotherwiseit
wontcookthroughevenly.Fryingand
Recipe Ingredients flippingwithaspatulauntilitjuststartsto
getsomecolour.Watchthatitdoesntburn
1Headofcauliflowerstalkandall,justremovetheleaves though.Gofornippedbrownedgesrather
1Tbsbutter thanblackchar.
1Tbsoliveoil
1smallgarlicclove(optional) 4. Dependingonwhatyoureservingthecauli
Saltandpeppertotaste ricewith,youcouldaddasmallgarlicclove
forextraflavour,butitsuptoyou.

5. Youmayneedtoaddsomemorebutterand
oilasyougoifyoufindthepanisdryingout
afterthefirstbatch.

6. Youcaneitherservestraightaway,orstore
inthefridgeforalatermeal.Itfreezesreally
welltoo.Whenyouwanttouseit,just
defrostandgiveaquicktossthroughinahot
panandsomefreshbutteranditsgoodto
go.

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Veggie-Packed Bobotie
Recipe Directions

1. Meltthebutterinawidebasedpotand
gentlyfrytheonion,carrots,redpepperand
courgetteuntilsoft.Stirinthegingerandthe
garlicandfryforminuteorso.Addthespices
andfryforanotherminutetoreleasetheir
flavour.

2. Pourinthehoney,vinegarandtomato,and
bringtotheboil.

3. Mixintheremainingingredients,ensuring
thateverythingiscombinedwell;youdont
wantmeatballsinyourmince.

4. Cookforabout15minutes,stirringallthe
time.Whenitsdone,seasonwellwithsalt
andpepper.
Recipe Ingredients
5. Spreadthemixtureinagreasedovenproof
5tablespoonsbutter dish.
1onion,chopped
2carrots,peeledandchopped 6. Tomakethecustard,lightlybeattogether
1redpepper,seededandchopped themilkandtheeggs.
1cupgratedcourgette
1tablespoongratedfreshginger 7. Pressthebayleavesintothebobotiemixture
3clovesgarlic,crushed andcarefullypouroverthecustard.
1tablespoonmildcurrypowder
1teaspoonturmeric 8. Bakeforabout30minutes,untiltheegg
2teaspoonsgroundcumin toppinghasset.
2teaspoonsgroundcoriander
3wholecloves
5wholeallspice
2tablespoonshoney(optional)
1tablespoonredwinevinegar
1x400gtinwholepeeledtomatoes,blended
800gbeefmince
1teaspoondriedmixedherbs
saltandpepper
Forthecustard
1cupmilk
2eggs,beaten
8bayleaves

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Chicken Noodle Salad
Recipe Directions

1. Inabowlmixtogethertheingredientsforthe
dressing,andsetaside.

2. Tomakethesalad,placethechickenand
vegetablesinabowlandmixtogetherwell.

3. Tossthroughthedressing,sprinklewiththe
toastedsesameseeds,thenserve
immediately.

Recipe Ingredients

Forthedressing:
3tablespoonstamarisoyasauce
1tablespoonsesameoil
1tablespoonhoney
1tablespoonlemonjuice
Forthesalad:
1cupshreddedroastchicken
1largecarrot,peeledandthinlyslicedintonoodles(or
shreddedorjulienned)
1/4cucumber,peeledandthinlyslicedintonoodles(or
shreddedorjulienned)
50gmangetout,thinlysliced(orshreddedorjulienned)
1stalkcelery,thinlyslicedusingusingapeeler
1/2cupChinesebeansprouts
1teaspoontoastedsesameseeds

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