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What’s to love about Banting

Much has been written and debated around the Banting lifestyle since it made headlines some years ago.  Since then there has been a lot more research and thousands of enthusiastic banters have shared personal stories of transformation.  Now, three local women who have their own banting success stories, are helping others take back their health.

Rita Venter, Natalie Lawson and Kim Blom  aren’t scientists, doctors or nutritionists. They simply embarked on a journey to health for themselves and their families. Along the way, they founded a hugely successful Facebook group Banting 7 Day Meal Plans which has over 2 million members. Once they connected with each other, they established a system that was realised after extensive research, implementation and where necessary adaptation. It’s a system they have seen work time and time again in helping others regain their health, their bodies, their energy and their lives.  The success of the Facebook group and the interactive community of members who share their ups and downs and support one another,  led to the launch of a book, Banting 7 Day Meal Plans, in which Prof Tim Noakes pens the foreword, and which is currently flying off the shelves.

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The book is easy to read, filled with inspiring success stories, before and after photos, and answers to many of the most often asked questions around banting. There’s a step-by-step Let’s Do This guide to get you started, basic grocery list, tips from group members to help make socialising easier and how to manage Banting on a budget complete with budget grocery list.

To make choosing the right foods easier, there is an Always lists of foods to eat, a Sometimes list and a Never red list of foods and ingredients to avoid. But what makes this book even more useful, is the seven-day meal plans that are set out for you to follow.  There is also a budget meal plan, basic meal plan and a dairy-free meal plan. All contain shopping lists and recipes for the meal plans are included in the book., making it easy for users to start their banting journey.

So, if you’re planning to entertain loved ones and want to keep it guilt-free, low-carb and delicious, here’s a few recipes we especially picked out the book for you to try.

peri-peri prawns

(Serves 4)

You will need: 150 g butter; 2 tbsp olive oil, plus extra; 1 clove garlic, sliced; ½ tsp peri-peri powder; 1 tsp cayenne pepper; 2 tbsp paprika; 1 tbsp tomato paste; Juice of 1 lemon; 150 ml whisky; 1 tsp honey; 700 g prawns; Salt to taste

To de-vein the prawns, make a shallow cut along the back of the prawn and remove the dark thread of the intestinal tract. Alternatively, you can take a skewer and push it through the prawn just above the tail. Gently pull the skewer back along the top of the prawn, and the black thread of the intestine should follow.

Heat the butter and olive oil in a pan, then add the garlic and powdered spices and allow to cook for a few minutes.  Add the tomato paste and cook for a few minutes. Pour the lemon juice, whisky and honey into the pan and leave to simmer on a low heat.

Heat a large pan until it’s smoking hot, add a drop of olive oil, then add the prawns and cook until the shells are pink. Add the simmering sauce to the prawns and cook for another 5 minutes. Season with salt as necessary.

adrian’s beef stew

(Serves 8)

You will need a good glug of olive oil; 2 kg stewing beef, cut  into cubes (the more fat the better); 1 tbsp salt; water, to prevent burning of  meat; 3 onions, chopped; 3 cloves garlic, minced; ½ bottle good dry red wine; 1 litre beef stock; 4 tbsp tomato paste.

In a heavy pot, heat the oil, then brown the meat in small batches (the meat must be really brown).

Return all the meat to the pot, add the salt, and allow to cook for about an hour on low heat. Keep checking and adding water to ensure the meat does not burn. Add the onions, garlic, wine, stock and tomato paste. Allow to cook for another 2 hours or until the meat is very soft. Add small amounts of water throughout the cooking process to prevent burning. Taste the stew and adjust seasoning before taking off the heat. Allow to stand for 15 minutes before serving.

Serve with steamed green beans.

no-churn ice cream

(Makes 2 litres)

You will need 6 eggs, separated; 2 cups cream; 4 tbsp Banting-friendly  sweetener; 2 tsp vanilla extract

Whip the egg whites until stiff peaks form (you must be able to turn the bowl upside down without the egg white falling). In a separate bowl, whip the cream and sweetener. In a third bowl, mix the egg yolks with the vanilla extract. Fold the whipped cream into the egg whites, then fold in the egg-yolk mixture. Optional: ripple frozen berries or 90% dark chocolate and nuts through them.

Place the mixture in a container, cover and freeze.


As flavours, try adding 4 tablespoons cocoa, liquidized berries or chopped chocolate (85% cocoa mass).

chocolate brownies

(Makes 16)

You will need 225 g dark chocolate; 225 g butter; 2 tsp vanilla extract; 200 g xylitol; 3 large eggs; 150g finely ground almonds; 100 g chopped walnuts or   pecan nuts

Preheat the oven to 170°C. In a heavy-bottom pot, melt the chocolate and butter over low heat.

Take the pot off the heat and mix in the vanilla and xylitol. Let the mixture cool down for about 5 minutes before you beat the eggs into the mixture (if it is too hot, the eggs will scramble).  Whisk in the ground almonds and chopped walnuts. Pour into a greased 24 cm square baking tin and bake for

35 minutes. Remove from the oven and allow to cool before cutting into 16 squares.

Serve with whipped cream and fresh strawberries.

Banting 7 Day Meal Plans is available at your local bookstores, Food Lovers Market, Woolworths and online.



We have two copies of Banting 7 Day Meal Plans to give away.  To enter, send your name, suburb and contact details to [email protected] before 21 February 2020.

Head the subject box:Banting 7 Day Meal Plans

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