More than 60 Ultimate Banting Friendly Recipes to help you follow the international number one weight-control program.
Hot Barbecue Sauce

Nutrient Name (Per 2-tablespoon serving): | Mass |
---|---|
Net Carbs | 3.2g |
Fiber | 0.3g |
Protein | 0.3g |
Fat | 3g |
Calories | 43 |
Servings | 10 |
Ingredients
- 30g butter
- 1 medium onion, peeled and chopped
- 1 clove garlic, peeled and finely chopped
- 60ml prepared tomato sauce or passata
- 2 tablespoons wine vinegar
- Tabasco sauce to taste
- 2 tablespoons sugar substitute
- 1 teaspoon salt
- 1 teaspoon dry mustard
- 60ml water
Method Steps
- Melt the butter in a saucepan and sauté the onion and garlic until golden.
- Add the remaining ingredients, bring to the boil and simmer for 15 minutes.
- Leave to cool, then store in a covered jar and refrigerate.
Poached Eggs

Nutrient Name | Mass |
---|---|
Net Carbs | 1.2g |
Fiber | 0g |
Protein | 12.6g |
Fat | 10.6g |
Calories | 156 |
Servings | 1 |
Ingredients
- 1 teaspoon vinegar
- 2 eggs, at room temperature
- salt and pepper to taste
Method Steps
- Fill a saucepan half full with cold water, add the vinegar and heat the water to a simmer.
- Break the eggs, one at a time, into a flat saucer and slide into the simmering water.
- Allow to simmer for 3 minutes until the whites are no longer transparent, then remove from the water with a slotted spoon.
- Place on a plate and season with salt and pepper.
Cheese-Baked Eggs

Nutrient Name | Mass |
---|---|
Net Carbs | 2.3g |
Fiber | 0g |
Protein | 16g |
Fat | 30g |
Calories | 335 |
Servings | 1 |
Ingredients
- 10g unsalted butter
- 2 eggs, at room temperature
- 2 tablespoons double thick cream
- 2 tablespoons grated Parmesan cheese
- salt and freshly ground black pepper to taste
Method Steps
- Preheat the oven to 190°C/gas 5.
- Fill a baking dish halfway up with boiling water.
- Divide the butter between 2 small ramekins, and carefully break an egg into each.
- Place 1 tablespoon of cream over each egg.
- Top with the cheese, divided evenly between the ramekins.
- Place the ramekins in a roasting tin filled with enough boiling water to reach halfway up the sides and put in the oven.
- Bake for 10 minutes, add salt and pepper to taste, then serve immediately.
Spicy Burger Patties

Nutrient Name | Mass |
---|---|
Net Carbs | 0.3g |
Fiber | 0.5g |
Protein | 33g |
Fat | 40g |
Calories | 498 |
Servings | 2 |
Ingredients
- 350g minced beef
- 6 drops Tabasco sauce
- ½ teaspoon cumin
- ½ teaspoon chili powder
- ¼ teaspoon garlic powder
- 2 tablespoons butter
Method Steps
- Mix all the ingredients together except the butter and shape into burger patties.
- Melt the butter in a frying pan and cook the burger patties for 5 minutes on each side.
Fish Stock

Nutrient Name | Mass |
---|---|
Net Carbs | 0.8g |
Fiber | 0.5g |
Protein | 19g |
Fat | 1.3g |
Calories | 97 |
Servings | 8 / 250ml |
Ingredients
- 900g fish (not oily fish)
- 2L pints water
- 2 cloves
- ½ teaspoon mace blades
- 3 celery sticks, with tops, diced
- 1 sprig parsley, chopped
- 1 bay leaf
- 5 peppercorns
- 1 tablespoon salt
Method Steps
- Place all the ingredients in a deep saucepan.
- Cover tightly and bring to the boil, then turn down the heat and simmer gently for 45 minutes.
- Strain, cool and store in the refrigerator until needed.
- Use as directed in recipes.
Devilled-salmon Eggs

Nutrient Name | Mass |
---|---|
Net Carbs | 0.4g |
Fiber | 0g |
Protein | 5g |
Fat | 5.7g |
Calories | 74 |
Servings | 12 |
Ingredients
- 6 eggs
- 3 tablespoons mayonnaise
- 120g boneless cooked flaked salmon, canned or smoked (plus extra for garnish if desired)
- ½ teaspoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Worcestershire sauce
- ½ teaspoon salt
- dash freshly ground black pepper
- sprigs dill , to garnish (optional)
Method Steps
- Place the eggs in a saucepan, over with cold water and bring to the boil.
- Cover the pan, remove from the heat and leave to stand for 18 minutes, then run the eggs under cold water and remove the shells.
- Slice the eggs in half length-ways and remove the yolks.
- Mash the yolks and mayonnaise together until smooth, then add all the remaining ingredients, except for the dill, and mix well.
- Spoon the mixture into the egg whites and garnish with additional pieces of salmon and springs of dill, if desired.
- Refrigerate for at least 30 minutes before serving.
Steak au Poivre

Nutrient Name | Mass |
---|---|
Net Carbs | 3g |
Fiber | 0.6g |
Protein | 47g |
Fat | 67g |
Calories | 886 |
Servings | 4 |
Ingredients
- 4 sirloin steaks, pounded to 3-mm in thickness
- freshly ground black pepper, to taste
- 90g butter
- 2 teaspoons dried rosemary leaves, crumbled, or 1 tablespoon fresh, finely chopped
- 2 teaspoons dried sage leaves, crumbled, or 1 tablespoon fresh finely chopped
- 125ml cognac, warmed
- 185ml double thick cream
- 2 teaspoons Worcestershire sauce
- 2 tablespoons Dijon mustard
Method Steps
- Cover both sides of the sirloin steaks with the ground black pepper, pressing it firmly into the steaks.
- Melt the butter in a large frying pan and add the rosemary and sage.
- Add the steaks and brown quickly on both sides.
- Pour the warm cognac over the steaks and ignite.
- When the flame goes out, remove the steaks from the frying pan and keep warm.
- Add the cream, Worcestershire sauce and mustard to the pan juices.
- Stir well and simmer for 3 minutes.
- Pour over the steaks and serve immediately.
Basic Omelette

Nutrient Name | Mass |
---|---|
Net Carbs | 3.4g |
Fiber | 0g |
Protein | 19g |
Fat | 17g |
Calories | 245 |
Servings | 1 |
Ingredients
- 2 tablespoons butter
- 3 eggs
- 1 tablespoon thick cream or full fat cream
- ½ teaspoon salt
- Ground black pepper
Method Steps
- Melt butter in a non-stick frying pan.
- Tilt pan to cover well with the butter.
- Beat eggs with cream, salt and pepper.
- Pour into pan and tilt pan to spread eggs to edges of pan.
- Cook over low heat until eggs begin to set.
- Loosen eggs from sides of pan with an egg lifter.
- Tilt pan again to allow uncooked eggs to run to the sides.
- Carefully fold outer edges of omelette into the center to resemble a flat cone.
- Slide omelette out of the pan and serve.
- When filling omelette, spoon filling on to center of omelette before folding edges into the center.
Hot Chocolate

Nutrient Name | Mass |
---|---|
Net Carbs | 8.9g |
Fiber | 0.6g |
Protein | 2.2g |
Fat | 30g |
Calories | 312 |
Servings | 1 |
Ingredients
- 80ml thick cream
- 160ml water
- 2 teaspoon granular sugar substituite
- 1 teaspoon unsweetened cocoa
- ½ teaspoon vanilla essence
- whipped cream
Method Steps
- Place all the ingredients in a saucepan and heat to boiling point, stirring constantly, but do not boil.
- Serve in a mug, with a dollop of whipped cream on top, if desired.