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Banting Recipes

/Banting Recipes
Banting Recipes2018-02-28T16:21:59+02:00

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

Hot Barbecue Sauce

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
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

  1. Melt the butter in a saucepan and sauté the onion and garlic until golden.
  2. Add the remaining ingredients, bring to the boil and simmer for 15 minutes.
  3. Leave to cool, then store in a covered jar and refrigerate.

Poached Eggs

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
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

  1. Fill a saucepan half full with cold water, add the vinegar and heat the water to a simmer.
  2. Break the eggs, one at a time, into a flat saucer and slide into the simmering water.
  3. Allow to simmer for 3 minutes until the whites are no longer transparent, then remove from the water with a slotted spoon.
  4. Place on a plate and season with salt and pepper.

Cheese-Baked Eggs

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
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

  1. Preheat the oven to 190°C/gas 5.
  2. Fill a baking dish halfway up with boiling water.
  3. Divide the butter between 2 small ramekins, and carefully break an egg into each.
  4. Place 1 tablespoon of cream over each egg.
  5. Top with the cheese, divided evenly between the ramekins.
  6. Place the ramekins in a roasting tin filled with enough boiling water to reach halfway up the sides and put in the oven.
  7. Bake for 10 minutes, add salt and pepper to taste, then serve immediately.

Spicy Burger Patties

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
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

  1. Mix all the ingredients together except the butter and shape into burger patties.
  2. Melt the butter in a frying pan and cook the burger patties for 5 minutes on each side.

Fish Stock

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
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

  1. Place all the ingredients in a deep saucepan.
  2. Cover tightly and bring to the boil, then turn down the heat and simmer gently for 45 minutes.
  3. Strain, cool and store in the refrigerator until needed.
  4. Use as directed in recipes.

Devilled-salmon Eggs

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
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

  1. Place the eggs in a saucepan, over with cold water and bring to the boil.
  2. 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.
  3. Slice the eggs in half length-ways and remove the yolks.
  4. Mash the yolks and mayonnaise together until smooth, then add all the remaining ingredients, except for the dill, and mix well.
  5. Spoon the mixture into the egg whites and garnish with additional pieces of salmon and springs of dill, if desired.
  6. Refrigerate for at least 30 minutes before serving.

Steak au Poivre

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
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

  1. Cover both sides of the sirloin steaks with the ground black pepper, pressing it firmly into the steaks.
  2. Melt the butter in a large frying pan and add the rosemary and sage.
  3. Add the steaks and brown quickly on both sides.
  4. Pour the warm cognac over the steaks and ignite.
  5. When the flame goes out, remove the steaks from the frying pan and keep warm.
  6. Add the cream, Worcestershire sauce and mustard to the pan juices.
  7. Stir well and simmer for 3 minutes.
  8. Pour over the steaks and serve immediately.

Basic Omelette

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
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

  1. Melt butter in a non-stick frying pan.
  2. Tilt pan to cover well with the butter.
  3. Beat eggs with cream, salt and pepper.
  4. Pour into pan and tilt pan to spread eggs to edges of pan.
  5. Cook over low heat until eggs begin to set.
  6. Loosen eggs from sides of pan with an egg lifter.
  7. Tilt pan again to allow uncooked eggs to run to the sides.
  8. Carefully fold outer edges of omelette into the center to resemble a flat cone.
  9. Slide omelette out of the pan and serve.
  10. When filling omelette, spoon filling on to center of omelette before folding edges into the center.

Hot Chocolate

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
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

  1. Place all the ingredients in a saucepan and heat to boiling point, stirring constantly, but do not boil.
  2. Serve in a mug, with a dollop of whipped cream on top, if desired.
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