#Banting Crustless Mini-Quiches

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  • 6 large eggs
  • 1 cup milk
  • 1/2 cup fried diced onion
  • 1/4 tsp Paprika
  • 1/4 tsp. ground pepper
  • 1/2 cup grated Cheddar Cheese
  • 5 slices diced Bacon, cooked crisp and crumbled
  • Butter to grease muffin tin
  • season to taste (I use 2 tsp Ina Paarman's Chicken stock powder)

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  • Preheat oven to 180 degrees C.
  • In a large bowl whisk the eggs and milk until eggs are broken up. Stir in the rest of the ingredients.
  • Grease a metal muffin tin and pour the mixture into each cup filling it ¾ of the way.
  • Bake in the oven for 15 minutes or until knife inserted comes out clean.
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Caprese stuffed Avo

Low Carb Caprese Stuffed Avocado | cafedelites.com

Basil Pesto Caprese Stuffed Avocado drizzled with balsamic glaze make an incredible light lunch or snack! Take creamy avocados to a different level! Sweet and juicy grape/cherry tomatoes with fresh mozzarella balls are tossed through basil pesto and spooned into avocado halves! | cafedelites.com

basil pesto caprese stuffed avocado drizzled with balsamic glaze makes an incredible light lunch or snack!

Sweet and juicy grape/cherry tomatoes with fresh mozzarella balls are tossed in basil pesto and a touch of garlic, then stuffed into Avocados for an incredible light lunch, dinner or snack! Drizzle with a balsamic glaze for an incredible flavour combination!


Biltong is South African dried meat. The word comes from Dutch with BIL meaning buttock and TONG meaning strip. Biltong is really good. Do not even think of comparing biltong to "beef jerky". Biltong is a delicacy that many South Africans love to eat. 
  1. Wash the meat.
  2. Cut 1 Kg of Silverside or Topside meat at an angle with the grain into about one inch strips.
  3. Sprinkle vinegar over the meat
  4. Place 1/2 cup whole coriander in a bag and lightly crush the whole coriander so that the effect of the coriander will be greater.
  5. Make the "biltong mix" by combining 1 level course or Kosher salt, 1/4 cup brown sugar, coriander, 1/2 teaspoon black pepper.
  6. Dip the meat into the "biltong mix" until all the mix is used up.
  7. Place the meat in a tray for a few hours, or over night, in the fridge.
  8. After a few hours dump any blood that has seeped out of the meat.
  9. Dip the biltong quickly into a water/vinegar mixture to remove surface salt.
  10. Hang the biltong by making a very small incission through the slice of meat with a knife about an inch from the end of the meat. 
  11. Cut the string into about 10 inch strips which are placed through the meat and tied to form a loop.
  12. Hang the biltong in a bilton box or near an electric fan. You can order a Bilton Drying Box from Anthony. Call him on 0724602532.
  13. To dry the meat turn on the light(regular light bulb) and the fan - The Bilton Box comes fitted with a bulb for this purpose. Leave for about 4-7 days depending on humidity, temperature and taste.

If you have any biltong left after a couple days then you are either a very lucky person or have added too much salt! Biltong can be frozen. It can be grated and used in such dishes as Biltong Frittata or Biltong and Cheese Quiche.

PAELLA with #Chicken #Chorizo #Mussels and #Prawns

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  • 6 free-range chicken thighs , skin on, bone in
  • plain flour
  • olive oil
  • 100 g quality chorizo
  • 1 onion
  • 4 cloves of garlic
  • ½ a bunch of fresh flat-leaf parsley
  • 6 rashers of higher-welfare pancetta or smoked streaky bacon
  • 2 litres organic chicken stock
  • 2 large pinches of saffron
  • 1 heaped teaspoon smoked paprika
  • 3 cups uncooked Arborio rice or other short-grain rice
  • 1 dozen littleneck clams, scrubbed
  • 10 large raw shell-on king prawns , from sustainable sources
  • 500 g mussels , (cleaned) from sustainable sources, optional
  • 1 lemon

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  1. Preheat the oven to 190ºC/375ºF/gas 5.
  2. Quarter each piece of chicken, then season with sea salt and black pepper and dust with flour.
  3. Heat a splash of oil in a large, deep pan on a medium heat and fry the chicken until golden brown all over, then transfer to a baking tray and place in the oven for 20 minutes, or until cooked through.
  4. Meanwhile, slice the chorizo, peel and finely chop the onion and garlic, and pick and finely chop the parsley leaves, finely chopping the stalks.
  5. Put the pan back on the heat, add the sliced chorizo and pancetta or bacon and fry until browned and crispy. Add the onion, garlic and parsley stalks, then cook until soft.
  6. Meanwhile, gently heat the chicken stock and infuse half with the saffron.
  7. Add the smoked paprika, the rice and infused stock to the pan and leave to cook on a medium heat for around 20 minutes, stirring occasionally.
  8. Meanwhile, halve the squid and lightly score all over with a regular eating knife (if using).
  9. When the time's up, add the remaining stock, peas, prawns, and the mussels and squid (if using). Place a lid on the pan and cook for 10 further minutes.
  10. Finally, add the cooked chicken, sprinkle over the chopped parsley and serve with wedges of lemon for squeezing over.


  • 1 tbsp oil
  • 2.2 lb sirloin steak, cut into thin strips
  • 3 tbsp flour
  • 1 tbsp salt
  • 1 tbsp pepper
  • 2 tbsp butter
  • 1 onion, sliced roughly
  • 2 cups sliced mushrooms
  • 1 cup beef stock
  • 2 cups stout
  • 1 tbsp fresh thyme leaves
  • 24 slices emmental
  • 12 slider rolls
How You Make It:
  1. Heat the olive oil in a large, deep pan with a lid. Add the steak pieces and fry until they have a nice colour, then stir in the flour and seasoning and cook until the steak has browned all over. Remove from the pan.
  2. Add the butter and melt, then add the mushrooms and onions and cook until the mushrooms let off some water, then add the liquids and thyme and deglaze some of the sticky bits from the bottom of the pan. Bring to a simmer and cover with a lid and leave, stirring occasionally, for about 40 minutes, or until the beef has softened. Preheat the oven to 180°C.
  3. Lay the bottom halves of the slider rolls in a baking tray and top with 12 layers of cheese. Using a slotted spoon take some of the beef onion mix and spoon it onto each roll then top with more cheese and the top of the rolls. Spoon over the excess gravy and bake for 30 minutes, basting with more gravy if necessary.

Chicken Limone Salad

chicken breast into slices, 30 oz
green pepper, 1
yellow pepper, 1
lemon, 2
mint leaves, 6
bread crumbs, 3,5 oz
extra virgin olive oil, 2 tablespoons
salt, to taste
pepper, to taste
mustard, 1/2 teaspoon
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Preheat the grill to the highest temperature.
Wash and dry the peppers. Cook them on the grid covered with a sheet of aluminum. Roast them on all sides. Once dark outside, put them in a paper bag and let stand. Then peel, slice and set aside.
A few hours before preparing the dish, marinate the chicken with the lemon juice, one tablespoon of oil and broken bay leaf.
Once the chicken breasts are marinated, cook them on the hot grill, until golden brown on both sides. Let cool and then cut into strips.
Chop the bread and fry in a nonstick frying pan with two tablespoons of oil, until crispy.
Compose the salad in a large bowl putting the chicken breasts and peppers; seasoning with salt and pepper, adding the juice and zest of lemon, mint leaves, mustard. Stir well. Complete adding crisp bread.

Sesame Chicken and Noodles

Sesame Chicken and Noodles
Sesame Chicken and Noodles

1/3cup rice vinegar
1/3cup thinly sliced green onions
2tablespoons honey
1tablespoon reduced-sodium soy sauce
1tablespoon grated fresh ginger
2teaspoons Asian garlic-chili sauce
26 ounces refrigerated grilled chicken breast strips
12ounces dried udon noodles or whole-wheat spaghetti
3tablespoons toasted sesame oil
2medium yellow, red and/or orange sweet peppers, cut in bite-size strips
Fresh cilantro

In medium bowl stir together vinegar, green onions, honey, soy sauce, ginger, and garlic-chili sauce. Add chicken; stir to coat. Set aside to allow flavors to meld.
Meanwhile, in large saucepan cook noodles in boiling water about 8 minutes until just tender. Drain noodles well and return to saucepan. Drizzle with oil and toss to coat. Add chicken mixture and toss to combine.
Transfer to bowls. Top each with pepper strips and cilantro. Makes 6 servings.

Poke Bowl Recipes

How to make your own basic Poke Bowl

1. Choose a base: Brown rice, coconut jasmine rice, white sushi rice, soba noodles, or leafy greens

2. Choose a protein: The foundation of poke is best-quality fresh raw fish. Cut the fillet lengthwise, working against the grain, into ½" strips. Then cut the strips crosswise into ½" pieces. If you can’t get stellar fish, tofu or cooked shrimp are good alts. We like ahi tuna, fluke, hamachi, salmon, tofu, or shrimp.

3. Choose a dressing: The fattier and firmer the fish, the more aggressive the dressing can be. Delicately flavored fish, like fluke, should be dressed simply. Ponzu, shoyu, gochujang, and spicy black bean paste are great bases to work with.

4. Add the fun stuff: Hit at least three of these categories to achieve textural contrast, depth, and balance.

Fresh Fruits & Veg: Sliced avocado, bean sprouts, shelled edamame, or shaved radish
Nuts, Seeds & Spices: Macadamia nuts, skin-on roasted peanuts, toasted sesame seeds, shichimi togarashi, or gochugaru
A Dose of Heat: Crushed wasabi peas, grated Serrano chiles, red Fresno chiles (thinly sliced), or Jalapeños (thinly sliced)
Alliums: Scallions (thinly sliced), sweet onion (finely chopped), garlic chips, or fried shallots
Pickles: Pickled ginger, shiitake mushrooms, red onions, or cucumber

Salmon & Avocado Poke BowlI
Ingredients - 4 servings
Salmon & Avocado Poke Bowl
1 pound previously frozen wild salmon, skinned and cut into ¾-inch cubes
1 medium ripe avocado, diced
½ cup thinly sliced yellow onion
½ cup thinly sliced scallion greens
½ cup chopped fresh cilantro
¼ cup tobiko (flying fish roe) or other caviar
3 tablespoons reduced-sodium tamari
2 teaspoons toasted (dark) sesame oil
½ teaspoon Sriracha
Brown Rice Salad
2 cups cooked short-grain brown rice, warmed
2 cups packed spicy greens, such as arugula, watercress or mizuna
2 tablespoons rice vinegar
2 tablespoons extra-virgin olive oil
Bertolli Olive Oil Extra Virgin
Buy 1 Get 1 FreeThru 07/25
1 tablespoon Chinese-style or Dijon mustard

  • Gently combine salmon, avocado, onion, scallion greens, cilantro, tobiko (or caviar), tamari, sesame oil and Sriracha in a medium bowl.
  • Combine rice and greens in a large bowl. Whisk vinegar, oil and mustard in a small bowl. Add to the rice salad and mix well. Serve the poke on the rice salad.
Tuna (canned) Poke Bowl
Serves 2

2 teaspoons low-sodium soy sauce (or 1 teaspoon tamari, if gluten-free)
1 teaspoon sesame oil
2 tablespoon orange juice
1-inch piece of ginger, peeled and grated or minced
2 5-ounce cans tuna in brine, drained
Small handful of cilantro, chopped
1 scallion, finely chopped
1 cup cooked rice or other grain, cooled
1/4 medium avocado, cubed
4 cherry tomatoes, quartered
1 tablespoon sesame seeds
  • Place the soy sauce, sesame oil, orange juice and ginger in a jar. Secure the lid and shake well until the dressing is emulsified. (Or whisk together in a small bowl.)
  • Empty the drained tuna into a small bowl and pour the dressing over top. Add in the scallion and cilantro then toss to coat well. Divide the rice between two bowls and top with the dressed tuna, avocado, tomatoes and sesame seeds.
Tofu Poke Bowl - Follow basic Poke recipe at top of this blog and use Tofu for the protein part.