The Banting trend has taken off in South Africa in a big way. Enthusiasts and fans of the lifestyle give the low-carb, high-fat meals a thumbs up for weight loss without causing cravings. Others have said that eating Banting meals help them to feel healthier and more energised, particularly if you ensure that your vegetable intake is good to ensure plenty of vitamins and minerals in the diet.
However, you don’t need to sacrifice convenience or buy fancy cookbooks to make Banting meals part of the menu. Some of the staff at Seartec have provided their favourite quick and easy microwave recipes to help you whip up tasty Banting meals in a flash.
Packed with protein, a quiche can be a satisfying snack, or increase the quantity of the ingredients and pour into a large dish for a bigger quiche. Experiment with the veggies you add, including tomatoes, spring onions, spinach and mushrooms, or add ham or bacon for an extra savoury flavour. Use a deep mug or dish as the quiche will rise quite a bit.
Add 1 teaspoon of melted butter to a large beaten egg and add 1 ½ tablespoons of milk or cream. Add a pinch of salt and pepper and whisk thoroughly. Add a tablespoon of grated cheese and your chopped vegetables. Sprinkle some fresh herbs on the top and cook on high for one minute. Garnish with extra fresh herbs and enjoy.
Chicken and mushroom casserole in a zesty tomato sauce
This tasty dish is a perfect quick Banting dinner with Mediterranean flavours.
Blanch and peel a large tomato by microwaving in a cup of water for two minutes and then placing in cold water to help remove the skin. Cut it into half and deseed before cutting it further into cubes. Mix two tablespoons of butter, three to four chopped spring onions, five cloves of garlic (if desired), 500g of chicken breasts cut into cubes and a pinch of salt in a deep microwave safe bowl. Cover the mixture and cook in the microwave on high for four minutes. Add ¾ of a cup of tomato puree, the diced tomato, one tablespoon of crushed red chillies (optional), ten to twelve quartered mushrooms, a tablespoon of Worcestershire sauce and five to six peppercorns. Cover and cook in the microwave again, this time on high for three minutes. Add a pinch of dried oregano and two tablespoons of honey to the tomato mix. Cover and cook again in the microwave on high for two minutes (the last time).
Serve piping hot and enjoy.
Banting brownie mug cake
Melt two tablespoons of butter in the microwave. Mix it with three tablespoons of almond flour, a teaspoon of coconut flour, ½ a tablespoon of xylitol, four teaspoons of vanilla essence, one egg, one tablespoon of cocoa powder, ½ a teaspoon of baking powder, a square of 90% Lindt dark chocolate and two tablespoons of crushed pecan nuts. Add a pinch of salt and mix all the ingredients until combined. Pour into two mugs lightly greased with butter. Microwave for one minute, adding another 30 seconds if needed. And that’s all you need for a decadent but carb-free dessert!