Col'Cacchio

Joburg's best low carb options

As we're nearing the end of another amazing year, I thought I' quickly just share my top few low carb meals I've had this year. There are so many healthy alternatives now that really, we are left with very few excuses to choose junk foods. I am diabetic and insulin depended and so I try and have as little sugar (carbs) in my diet as possible. This means that I can inject myself with less insulin which, for a needle phobic like myself, is a HUGE incentive. The other benefits include maintaining a healthy weight and just generally being a healthier happier human.

Baron Banting Menu

Fresh Earth

I recently  had the pleaseure of attending Fresh Earth's 10th birthday celebration breakfast. 

Paleo Banana Bread

2014 Recap

On the 5th of March 2013 I recieved the gift of a life, a double lung transplant. I had been waiting my whole life (well as long as transplants have been around, anyway) for the surgery that could change my life. The operation and recovery was extremely difficult both mentally and physically but somehow I found the strength to get through it all and 3 months later I was at home with my new lungs. It took me about a month to regain enough strength to start going out and even then it was only short trips to the shops. By August I had started to go out more and more and by the end of the year I was driving by myself and building my confidence in "The real world"

My first time out with friends

Pureberry

Pureberry believes in Freedom and Purity. Their yogurt is FREE from refined cane sugar, Free from saturated fat, FREE from artificial colourants (E numbers) and flavours. They only use natural ingredients to flavour their delicious yogurt.

Bacon & Egg Cupcakes

Instead of bacon and eggs in the morning, why not get #Fancy and try these!

Chocolate Chip Peanut Butter Cookies

These are possibly THE easiest cookies I have ever made! With quite a bit of honey in them and the chocolate chips, their sugar content is a little higher than I would like but they're absolutely perfect in moderation!

Ingredients
1 cup peanut butter
1/3 cup honey
1 egg
1/2 teaspoon baking soda (I didn't have this so I left it out and they came out great)
1/2 teaspoon sea salt
1/2 cup chocolate chips (I chopped up half a bar of 85% cocoa Lindt Excellence dark chocolate)

Method

• Preheat your oven to 180 degrees. 
• Mix together all ingredients except the chocolate
• Add the chocolate and mix well
• Line a baking tray with parchment paper and spray with Spray and Cook
• Using a table spoon of mixture at a time, lump cookie dough balls onto the paper
• Bake for 8 minutes
• Remove and allow the cookies to rest on the baking sheet for 10 minutes. They will firm-up as they rest, so this step is important!

Brinjal Lasagne

Mince Ingredients
Mince +- 300g
1 onion
chopped mushrooms
1 grated carrot
1 tin tomatoes
3 Tbs tomatoe paste (I used about 5Tbs tomatoe sauce because I didn't have paste)
Seasoning

Cheese Sauce Ingredients
1 cup grated cheddar
3 Tbs flour
3 Tbs butter
1 cup milk

Other Ingredients
3 brinjals (I used 2 and was a bit short) 
1/2 cup grated gouda
1/4 cup lentils (optional)

Mince Method

• Fry the chopped onion and mince until the mince has browned
• Put in the tinned tomatoes, tomatoe paste and the lentils 
• After a while add the rest of the veg and and top up with boiling water (I also threw in some white wine)
• Simmer for as long as you'd like (I let mine simmer for about 30mins while I was preparing everything else) 

Cheese Sauce

• On a low heat melt the butter and flour
• Add the milk and cheese and stir until the cheese has melted

Lasagne Method

• Fry the brinjals until browned - Do not use any oil when frying
• In a baking tray add a layer of the mince followed by a layer of brinjals and then the cheese sauce
• Repeat layers and top with the grated gouda
• Grill until cheese has browned.

Warning: This meal is very addictive

I ate half the lasagne at 1 sitting (which serves 4+)

Chocolate Strawberry Brownies

First of all, as great as these are, I don't really recommend them in winter. I learnt that this morning when taking a bite into the frozen strawberry layer and immediately my body was covered in goosebumps!

The original recipe is for Chocolate RASPBERRY Brownies which sounds way better than strawberries but tis' strawberry season so that's what I used!

Ingredients for Base
1 cup raw nuts (I used almonds)
1/3 cup cacao
3 Tbsp. coconut oil, melted
12 Medjool dates, pitted

Ingredients for Middle Later
2 cups fresh or frozen raspberries (I used strawberries)
2/3 cup raw cashews (I left out the nuts in the middle layer) 
4 Tbsp. shredded coconut
6 Tbsp. organic maple syrup (I used honey)
1 Tbsp. coconut oil, melted

Ingredients for Top Layer
½ cup of cacao butter (or melted coconut oil)
½ cup of cacao powder
¼ cup of organic maple syrup

Directions for Base

• Add all ingredients to a blender and blend until all the ingredients are well mixed and the macadamias are crushed.
• Add mixture to a lined tin, smooth out with a spoon and place in the freezer to set.

Directions for Middle Layer

• Blend all but the coconut oil in a high speed blender until smooth.
• Add coconut oil and blend until well combined
• Add to the base and smooth over with a spatula or back of a spoon and place into the freezer for at least 1 hour.

Directions for Top Layer

• Melt the cacao butter in a double boiler on low heat (I used coconut oil, melted in microwave)
• Add the organic maple syrup to the double boiler and whisk until combined (I used honey, melted in microwave) 
• Whisk in the cacao powder.
• When well combined pour over the middle layer and smooth over with the back of a spoon

Put back into the freezer and let it set completely (around 1 hour).

Remove from the tin, slice straight away and store in an airtight container in the freezer (I recommend the freezer as the raspberry layer softens easily).

Recipe taken from Mind Body Green

Coconut Chicken

Ok so this is a very basic recipe that needs a little work but it's still pretty good and you can vary the ingredients to suite your tastes! 

Ingredients

+- 5 chicken breasts (sliced into strips)

125mls coconut cream (or coconut milk)

1 onion, sliced

1 green pepper

+- 6 baby corns (broken into chunks)

1/2 punnet of mushrooms, chopped

The spices are all optional and you can just play with what you have. I recommend using very mild spices as you don't want to compete with the coconut flavour. I used - 

Jeera Seeds

Sesame seeds

1tsp ground ginger

1tsp horseradish cream

Ground Black pepper

Corriander

To top I used coconut flakes and chia seeds. 

Method

• Put sliced chicken pieces into a bowl and let it marinate in the coconut cream and other spices
• Fry onions, I chucked in the horseradish in at this point but rather add it to the chicken mixture if you want to add a bit of bite. (Alternatively, just add it when you are dishing up)
• After a little while throw in the chicken mixture and fry until about half done
• Add the rest of the vegetables and fry until soft (but not too soft)
• You may need to throw in some milk or cream if there isn't enough sauce
• Dish up and serve with coconut flakes, chia seeds or perhaps some chopped cashew nuts. Whatever you have lying around that will bring out the coconut flavour
• Do a cauliflower rice to serve on the side if you would like. 

Another serving suggestion- Pina Colada's? You know you want to ;) 

The Fourways Farmers Market

The Fourways Farmers Market is located next to Monte Casino and is fast becoming one of my regular spots on a Sunday!

It's open every Sunday from 9am to 3.30pm with Live music playing from 11am-2pm.

The market is set in a beautiful nursery so you can expect stalls in amongst gorgeous greenery and a feeling of 'freshness' all around.

The majority of the stalls are food related. Everything from greek cuisine, gourmet milkshakes, fresh produce, gluten/sugar/dairy free treats, coffees, wines, beers, you name it. If you're an avid foodie then this is definitely worth a visit! With a huge variety of food to choose from and ample seating to sit back and enjoy your meal! 

One of my favourite stores is 'The Fat Rabbit'. They make rusks and other treats but also have a gluten and sugar free range which is perfect for me! I love their cranberry and pecan biscottis and never leave the market without a packet (R30) in hand! 

The market isn't only for foodies, it's a place where parents can bring their kids for a day out in the sun or for a group of friends to get together and enjoy a drink in an outside environment. Dogs are welcome at the market and there are always a number of people walking around with their pooch on a leash.

I went to the market with the intention of having lunch with friends and buying a packet of biscottis. However, I ended up buying:

• Packet of Biscottis
• Lunch (indian food)
• Cappuccino 
• Banting cupcake
• Biltong
• Packet of chia seeds

Moral of the story - Go expecting to buy more than you anticipated! But GO =)

Check out their website HERE
Or Find them on Facebook, Twitter and Instagram

Zucchini Fritters

Fritters can be made using a number of different bases. You can do potatoe, sweet potatoe, sweetcorn and so many other different kinds. I decided to try make zucchini fritters and they came out rather deliciously! 

Firstly, the basic difference between baby marrows and zucchinis are simply that marrows are younger and smaller whereas zucchinis are older and bigger. For this recipe I used baby marrows but 'Baby marrow fritters' doesn't sound as catchy as 'zucchini fritters'.

Ingredients 

1 punnet of baby marrows (+- 400g)

1 egg

1/4 cup flour (or gluten free substitute) 

1/2 onion, finely chopped

1 Tbs corn flour

Salt,pepper and other seasoning

Chopped garlic is optional but I didn't use any.

Method

• Grate the marrows and sprinkle about a teaspoon of salt on them then let them drain for about 10mins
• Mix together rest of the ingredients
• Dry the marrows using a kitchen cloth or paper towels. The dryer they are the crunchier the fritters will be. 
• Add the grated marrows to the rest of the mixture.
• Sprinkle some flour on a chopping board and form the fritter shapes out of the mixture, as if you were making burger patties. Don't worry if they're not pefect!
• Heat up some cooking oil in a frying pan (on quite a high heat)
• Fry the patties until lightly browned (It should take +-3mins per side)

I made lamb chops and a simple side salad to accompany the fritters, which I served with a sweet chilli sauce. Here's what I put into the yummy side salad- 

"5 Ingredient Salad"

• Avocado 
• Cherry Tomatoes
• Basil
• Strawberries
• Bean Sprouts 

Serve with a balsamic vinegar and olive oil dressing.

Paleo Paella

Seafood Paella was one of my favourite dishes before I gave up carbs. I was a bit hesitant to attempt a cauliflower version as spicy rice makes up most of the flavour of paella. However, I gave it a go and..... I think it came out pretty darn good. Look, aesthetically it's not hugely pleasing, but in your tum it's yum! 

Ingredients

Fish

1 tin of mussels 

+- 5 chopped crab sticks (ready to eat)

+- 200g of prawns (mine were precooked but with fresh prawns just lightly fry in garlic and butter)

                  

If you don't enjoy seafood you can use chicken. Just chop chicken breasts into cubes and marinate in lemon and herb or a peri peri sauce. Then fry along with the onion. 

Veg

1 chopped onion

1 chopped carrot

Chopped mushrooms

1 chopped red pepper

Olives (de-pipped)

2 cups grated cauliflower 

Remember you can freeze grated cauliflower and then defrost whenever you need it. That's what I did here.

Spice                                                                                                                 

1 chicken stock cube (dissolved in 1/4 cup boiling water)

1/2 cup lemon juice

Dash of sweet chilli sauce

1 Tbs jeera seeds

1/2 Tsp tumeric

Salt/Pepper/Other Spices

Method

• Fry chopped onions and the jeera seeds in some olive oil. (add a little bit of garlic if you'd like)
• When lightly fried add in cauliflower, the dissolved chicken stock and the tumeric.
• Mix well and then add all of your veg.
• Add the rest of your spices and then the fish 
• Let everything simmer for a short while until veg is cooked but not too soft.
• EAT. 

Chocolate Coconut Squares

I've been wanting to make these Chocolate Coconut squares for ages now but every time I set out to make them I find that I am short an ingredient or 2!

My sweet tooth was particularly bad today so I decided to "Adapt or Die" and I made them using the ingredients that I had.












Ingredients

Bottom Chocolate Layer
1 cup of nuts. I used almonds that were already pre-chopped.
8 large medjool dates (+- 225 grams), pitted. I used dried cherries
1 tsp vanilla extract
Pinch of salt
4 Tablespoons of cocoa powder

Coconut Layer
1 1/2 cups grated coconut unsweetened and finely shredded
2-3 Tablespoons honey
1/3 cup almond flour (I did this but I'm pretty confident you can do it without) 
1/4 cup coconut oil, melted
Pinch of salt


Top 'Decorative' Layer
25 grams of 70% dark chocolate. I used 1/4 of a bar of Lindt 85%
Handful of Almonds






Method

Bottom Chocolate Layer
Put all ingredients into a blender and blend until a 'paste' is formed. My blender is broken (Of course) so I just mixed everything together and added 3 tbs of melted butter so that it would bind.
Grease a Baking dish and press down the paste/dough at the bottom. You may want to use a spoon or this because it's VERY sticky.

Coconut Layer
Mix all ingredients together. Make sure you have melted your coconut oil in the microwave.
Spread coconut layer on top of chocolate layer in dish and press firmly.

Top Decorative Layer
Melt chocolate slowly over a low heat. If you're impatient like me, do it in the microwave on a low heat but watch it carefully!
Spread or drizzle melted chocolate on top of the coconut layer and sprinkle some finely chopped nuts (Almonds) on top to decorate.

Now put it in the refrigerator for an hour (or the freezer for 15-20 minutes) before using a knife to cut into squares.

Enjoy your tea time treat =)

Paleo Pizza

Another Fast food treat that people have to 'give up' when eating healthy, is pizza! I have never been a big pizza fan but did enjoy it once in a while and so I decided to give this cauliflower base pizza a go.

Ingredients

• 2 Cups Grated Cauliflower 
• 2 Egg Whites
• 1 Cup finely grated Cheese (I used Parmesan)
• Spices (I used oregano, mixed spice & a dash of tabasco) 
• +- 1/2 cup grated cheese for topping (I used Mozzarella)  
• Toppings (I used mushrooms, ham, pepperdew, olives & sun-dried tomatoes)
• 1/4 cup marinara/pasta sauce

I made my own sauce by heating tinned tomatoes comined with tomato puree (or sauce) and some bottled peperdew relish (which can be substituted for any relish or sauce)

Method

• Put grated cauliflower in a bowl in the microwave for about 6 mins 
• Dry cauliflower with a kitchen towel after microwaving (this will make your crust crunchier) 
• Mix cauliflower with eggs, cheese and spices. Use a blender for a smoother base.
• Preheat over to 180-200 degrees Celsius
• Line a baking tray with parchment paper and grease. 
• Spread dough thinly over paper to make a round pizza shape.
• Bake for about 15mins and then add sauce, toppings and cheese.
• Bake for a further 15mins or until cheese has melted.

Yum! 

Banting Burger

Burgers were one of my favourite fast food treats but just because I have given up carbs, it doesn't mean I have to sacrifice all my guilty pleasures! 

Substitute the burger roll for over-sized mushrooms and voila! Admittedly these are a little messier to eat but then again, what delicious food isn't?  

Enjoy! 

My First Post!!

Hello all!

Welcome to my very first blog. It seems that EVERYONE has a blog of some sort and I decided that it's time for me to join the bandwagon!