low-carb-hummus

This low-carb variant on traditional hummus uses roasted cauliflower instead of chickpeas, reducing the number of carbs significantly and making it keto and Banting friendly. Most importantly, because of the quick roast, the cauliflower is full of flavour maintaining its firm texture, which creates a delicious spread to serve with pita, or on a club sandwich.

This Roasted Cauliflower and Macadamia Hummus works great on a party platter, or as part of a family brunch for Easter. Serve it in a little clay pot, and stick the carrots in. Just make sure that the Easter Bunny doesn’t catch sight of it before the family is seated ;)

Ingredients :

  • 1 head cauliflower
  • 1 Tbsp coconut oil ( sub with olive oil)
  • Salt & pepper
  • 1/3 cup raw macadamia
  • 1/8 cup nutritional yeast (available from Faithful to Nature)
  • 1 garlic clove, crushed
  • 3 Tbsp parsley
  • Juice of ½ a lemon
  • 2 Tbsp olive oil
  • Optional : Activated buckwheat groats & baby carrots to serve

Method:

  1. Preheat the oven to 200 and line a baking tray.
  2. In a big bowl break the cauliflower head into florets and add 1 tablespoon coconut oil, salt and pepper. Give it a quick toss before spreading it out even onto the lined baking tray. Roast for 20-25 minutes until cauliflower is soft but not watery. In the last 10 minutes add the macadamia nuts to the cauliflower.
  3. Once the cauliflower is cooked and macadamia lightly roasted add it to the blender including the rest of the remaining ingredients (except carrots & buckwheat). Blend until it reaches a smooth consistency, using the tamper through the lid.
  4. Transfer to a small clay pot and add the carrots.

easter-brunch-hummus

Recipe and artwork by Angelique of The Good Roots. For this recipe Anqelique used the OmniBlend I – 2ltr Pro. Aside from it being a powerful blender for smoothies and smoothie bowls, the narrow base of the jug works well for recipes like hummus, nut butter, and pesto and it’s suited for grinding dry ingredients too. The OmniBlend I has a turndial for variable speed control, as well as a pulse, making this model the blender of choice for homeuse and restaurant kitchens.

pumpkin-seed-butter-recipe

Pumpkin seed butter is increasingly popular as an excellent source of plant-based protein that helps you to avoid nut allergens. This seed butter is a great alternative for those who suffer from nut allergies and anyone who loves to mix things up a bit! Use in your smoothies, drizzle on your bowls, or simply spread on toast or a rice cake.

Seed butters are a growing trend in terms of natural foods, especially with the growing demand for plant-based protein. Pumpkin seeds for example, are one of the best plant-food sources of iron, a great source of zinc, magnesium, phosphorus, healthy fats, protein and fiber. Two tablespoons of pumpkin butter can provide up to 10 grams of protein. Best part about turning your seeds into a butter is that it makes the nutrients easier for your body to absorb.

Pumpkin seed butter is buttery, nut-free and super easy to make yourself. All you need is a high-speed blender to handle all the work. It’s great for blending into smoothies, thicken savory plant-based soups or just to spread on a cracker.

Ingredients:

  • 2 C Pumpkin seeds
  • 1 Tbsp Olive oil
  • Any flavorings you love!
  •  

    Directions:

    Add the pumpkin seeds and half of the olive oil to your Omniblend jug. The 2ltr jug works best for butters, as it has a narrow base.

    Secure the lid and remove the cap from the lid, to insert the tamper. Start blending from low to high. Use the tamper to push into the corners to move the seeds into the blades, and continue to blend, scraping the sides of the container with the tamper from time to time. Blend at high speed so that the motor can do the work for you.

    Blend until the pumpkin seed butter is mostly smooth, then slowly add the remaining olive oil a little at a time to reach your desired consistency.

    Pulse in your favorite flavorings like salt, honey or cacao at this stage if you want to spruce up your butter. Use a spatula to transfer the pumpkin seed butter to a glass container. Seal and store in your pantry or fridge.

    Try our Sunflower Seed Butter too! 

    diabetes-food

    November marks National Diabetes Awareness Month, and with statistics published in the SA Journal of Diabetes & Vascular Disease, now more than ever before awareness is critical to halt the increase of diabetes. Type 2 diabetes is considered a lifestyle disease, and overweight and obesity are considered major risk factors for the development of type 2 diabetes. Eating a healthy and balanced diet plays an important role in preventing, and managing type 2 diabetes.

    Type 2 diabetes is a condition that develops over time. The body still produces insulin, however the the body is unable to use insulin properly. There are 2 other types of diabetes, however the majority of people in South Africa have type 2 diabetes. As being overweight increases the risks of developing type 2 diabetes, excessive calorie consumption and sedentary lifestyles pre-empt the risk of developing type 2 diabetes. South Africans have become more exposed to high-caloric, processed foods, contributing to the increased rates of diabetes.

    Prof Tim Noakes is South Africa’s most well-known author and researcher in this field, who managed to reverse his diabetes through diet. Through The Noakes Foundation, he is aiming to support the dietary revolution that will reverse the global epidemic of obesity and type 2 diabetes. The key principles of his diet, widely known as the Banting diet, is that it is strictly low carb, and high in fat.

    To manage your weight and diabetes, a well-balanced eating pattern is essential. When you’ve been diagnosed with diabetes, or at risk (to find out whether you’re at risk, visit a Clicks pharmacy for a screening, which is funded by most medical aids), you’re advised to seek assistance from a dietitian who can monitor with you what the right diet is for you. Generic guidelines are like the name suggests: generic. For your own health you would want to establish the right quantity and ratio of macronutritients (fats, protein, and carbs).

    There is however one rule that applies to all of us: eat a variety of food that is non-processed and home cooked. When you prepare your food yourself, you become much more aware of what you’re eating, and can adjust what works and doesn’t work or you, to manage your energy levels and weight.

    Nutritionstripped shares 10 tips on how to create low sugar smoothies that are nutritious, and don’t leave you with a sugar crash. We love the tip on replacing high sugar content liquids with unsweetened teas. Or using almond milk instead of doubling up on fruit and juice, which creates flavour and texture, and adds healthy fats.

    You can also add some superfoods to your smoothie, like chia seeds. Chia is a gluten-free grain that stabilizes blood sugar, preventing extreme rises in blood sugar levels after meals. At Rodalewellness you can find more foods that may help to lower blood sugar.

    Take inspiration out of our recipes, and add variety with ingredients and nutrients that make you feel energetic, and support managing a healthy weight.

    banting-easy-fridge-cheese-cake

    Happy Easter everyone! It’s the season that is dominated by hot cross buns and chocolate Easter eggs, in different flavours, and recipes in which they’re used, so if you’re trying to stick to a healthy lifestyle it’s difficult not to be tempted this time of the year!

    We’ve opted for a Banting Fridge Cheese Cake that keeps you on track, so that you can satisfy your sweet tooth, and keep it low carb. This cake can be made ahead so that you don’t have to stress over dessert when guests have arrived.

    Cheese cakes can get a bit heavy, but this no-bake version with fresh lemon is surprisingly light and fresh. We’re using the OmniBlend for both the crust and the filling, and preparation takes surprisingly little time. Chilling to set the cake takes the most time, so preferably prepare the night before so that the cake has time to chill and set.

    Ingredients (for a 20cm spring form):

    For the crust:

  • 120 gram mixed nuts (unsalted – we used almonds & cashews)
  • 15 dried dates
  • 3 tbsp melted butter
  • 30 gram desiccated coconut
  •  

    For the filling:

  • 250 ml fresh cream
  • 120 gram xylitol
  • 500 gram plain full fat cream cheese
  • 1 tbsp fresh lemon juice
  • 1 tbsp lemon rind (rind of 1 lemon)
  • 1 tsp vanilla essence
  • how-to-cheese-cake-banting

    Directions:

    Line the base of the cake tin with baking paper. Add the nuts and dates to the jug of the OmniBlend, and pulse until you’ve got a fine grind (or consistency that you like for the crust, you can make it very fine, or keep it coarser). Add the ground nuts to a bowl, and mix the coconut in with a fork. Add the melted butter, and mix to give the mixture an even coat of butter. Spoon the mix into the prepared cake tin, and press down firmly for an even crust. Leave to rest in the fridge.

    Rinse and clean the OmniBlend jug, to get ready for the filling.

    Add the fresh cream to the jug, and blend on low speed for max 10 seconds. Add in the xylitol, and blend for a few seconds. Add in the cream cheese, lemon juice, and zest, and blend for about a minute, keeping speed low. Pour into a bowl if you’d like to add some food colouring, scraping the jug with a silicon spatula. Be careful to just add a few drops at a time and fold in to check the colour. Add the filling to the cake tin and leave in the fridge for at least 6 hours to set.

     easter-dessert-banting

    We’ve cheated by decorating with speckled eggs to give it a festive Easter look (the kids loved us for it). You can however get a cake topper for a sugar-free alternative that suits the occasion!

    For this recipe we used the versatile OmniBlend I - 2ltr Pro. This model has a turn dial for variable speed control, and a pulse. The 2 liter jug is suited for both liquids and grinding dry ingredients, and the narrow base makes it ideal for smaller quantities too. Read more about the OmniBlend I - 2ltr Pro here.

    cauliflower-rice-recipe-homemade

    If you're trying to cut carbs from your diet, you may have tried cauliflower rice as a substitute to traditional starch in your meal. Cauliflower rice keeps its texture, and doesn't have a domninant flavour, so can be served as part of any meal that calls for rice or potatoes.

    Cauliflower rice is now readily available at most retailers, however you'll notice you're paying much more for cauliflower rice compared to an equal sized whole cauliflower head. It's easy enough to make your own, and it only takes a few minutes to serve. So save on your groceries, and give this recipe a try!

    Ingredients:

  • 1 whole cauliflower head
  • 1.5 Cups water
  • Directions:

    Wash the cauliflower head, and cut into equal sized florets. Add the water and (raw) florets to the OmniBlend jug, and pulse 4 to 5 times. Remove the jug after each 2 pulses, to shake the jug to make sure the florets are cut equally into the preferred size. You'd want a normal 'rice' size. When removing the jug from the base always make sure the blades have stopped spinning, before removing the jug.

    Drain the water/rice mix in a sieve, and press with a spoon to squeeze water out of the rice as much as possible. Decant into a microwave safe bowl, and heat for 1 minute in a microwave. This is sufficient to 'cook' the rice. Serve with your favorite sauce, leftover curry, or any meal that calls for starch as a side. 

    banting-poppy-seed-muffin

    There’s something special about picking your own fruit, especially as this is our first harvest ever! We planted the lemon tree last year, and have patiently waited for the first fruits to ripen. So this week we picked the first one, before our little puppy would consider it another toy!

    in-season-lemon

    We used the lemon to make Banting-friendly Poppy Seed Muffins, using the Banting Blvd premix, which made it super easy. The recipe on the pack calls for 10ml Vanilla, and 10 ml Lemon Juice, but we were looking to really make our first lemon feature, so we reduced the Vanilla to 1 teaspoon (5ml), and added 2 tablespoons of lemon juice, plus the rind. The lemon flavour complements the coconut in the premix very well, and gives the muffins a zesty taste.

    lemon-rind-muffin

    We used the OmniBlend 1.5ltr jug for mixing the wet ingredients, however the 2ltr jug would work fine too. If you’d want to make the dry ingredients from scratch, you could do so grinding the nuts and coconut in the 2ltr jug.

    ingredients-banting-blvd-premix

    Ingredients (yield: 12 muffins):

     

  • 1 pack Banting Blvd Poppy Seed Muffin Premix
  • 1 Cup Milk
  • 4 Free-range Eggs
  • 1 tsp Vanilla
  • 2 tbsp Lemon Juice
  • 2tsp Lemon Rind

  • Directions:

    Prepare a muffin pan, and preheat the oven at 180C. Add the milk, eggs, vanilla, lemon juice, and rind to the OmniBlend, and blend on low, for about 1 minute for a fluffy pale mixture. Add the Poppy Seed premix to a large bowl, and add the milk mixture. Fold in the milk mixture until well combined. Initially the batter will seem too runny, and as you’re folding in it will start to thicken. Divide the mixture over the 12 muffin cups. Bake for 20 minutes, or until a tester comes out dry.

    banting-lemon-poppy-seed-muffin

    The muffins will be quite small, and don’t be tempted to make fewer, larger muffins. It’ll defeat the purpose of portion size control. These muffins stay fresh for a few days, so you can bake them for breakfast, and store as an on the go snack to sustain you during the day.

    banting-blvd

    Whoever thought that Banting was a hype, soon to be replaced with just another diet, has probably missed its long-term health benefits. Banting for many is a diet that has resulted in incredible weight-loss stories for many that started the journey.

    Most importantly though, what Gail Van Niekerk of Banting Blvd stresses, is that there’s so much scientific research about carbs and its relation to the development of diabetes type 2. In South Africa, the diabetes rates are alarming as so many of us have developed diabetes type 2 already, or are at risk of developing it, and therefore it’s critical that we come with alternatives.

    That’s what’s Banting Blvd has been doing, developing a range of LCHF (low carb high fat) products, for home use to bake or add to breakfasts, salads, soups, and pastes. It’s been an exciting journey for Gail Van Niekerk, who’s been joined by her daughter Lizanne Van Niekerk who is responsible for the branding and strategy. The Boulevard symbolises how healthy eating isn’t a quick fix but rather a long term journey. Banting is about reducing the after-meal blood glucose spikes that in the long-term increase the risk of developing diabetes, so it’s about keeping your glucose level balanced, on the boulevard.

    The Banting Blvd range consists of premixes for breads, breakfasts and treats, flours, seeds, and a few other LCHF basics. Banting Blvd has tried out different methods to optimise their production process, to keep the products as pure as possible without the need for additives. Gail Van Niekerk: “The OmniBlend blenders grind the nuts for the premixes better than any other grinder that we’ve tried, and contrary to the large industrial mills, we don’t need anti-caking agents when we grind in the OmniBlend.”

    Apart from the Banting Blvd range that can be purchased online through their website, a highly nutritional range has been developed as an alternative for traditional staple foods. This HEBA (healthy banting) pap, is a good source of protein, high in dietary fibre, low in sodium, grain and gluten free with no added sugar, and this means you can eat less and stay fuller for longer. The HEBA pap was developed to combat poor nutrition, as it can replace maize meal, wheat flour and rice which have lower nutritional value. HEBA contains a mix of ground seeds and coconut flour and is much lower in carbohydrates when compared to common staple foods. It is available at R29 a pack, and can be used to make bread, porridge and krummelpap. Banting Blvd is working alongside the Noakes Foundation in the community outreach around this product, educating communities in low-income areas on healthy eating through the Eat Better South Africa! Programme.

    How revolutionary HEBA is, became apparent in August this year, when HEBA received 1st place for Most Innovative Ingredient at the Global Food Industry Awards. The award was presented by the International Union of Food Science and Technology (IUFoST) which represents over 300 000 members across 65 countries making it the world voice of the industry. “It’s incredible to think that a low-carb, basic product is receiving international recognition,” says Gail van Niekerk, product developer and owner of Banting Blvd.

    HEBA was developed with personal identity in mind stemming from South Africa’s rich diversity of tradition, ethnicity, culture and religion. “For individuals suffering from conditions such as diabetes or obesity, healthy lifestyles can’t be a luxury,” explains Gail. “Diets most often unravel at social occasions and celebrations where food is central,” says Lizanne van Niekerk, who conceptualised HEBA, “Our dream was that HEBA, and all our Banting Blvd products, would allow people to stay true to their identity and participate in social situations without ever having to compromise their health.”

    A portion of all Banting Blvd products sold (all of which in the Real Meal Revolution’s green list), will assist Eat Better South Africa! Programmes.

    Banting Blvd is using the OmniBlend I - 2ltr Pro, as the 2ltr jug is ideal for grinding seeds and nuts.

    More about Banting, and some great recipes can be found here.

    We've tested a recipe from a cookbook that’s caught our attention. The following is adapted from The Real Meal Revolution: Changing the world. One meal at a time (Quivertree Publications, 2014).

    Whether you’re banting* or not, a baby marrow (courgette/zucchini) hummus is an intriguing take on the classic delicious dip. With a good blender, it’s also incredibly easy to make.

    Ingredients (for 500g)

    500g courgettes, cut into chunks
    oil for roasting
    ¼ cup fresh lemon juice
    ¼ cup tahini (we used Health Connection's tahini, from Organic Zone)
    2 cloves garlic (whole)
    4 tbsp olive oil
    ½ tsp kosher salt, to taste
    ½ tbspn ground cumin

    Instructions

    1. Preheat the oven to 180°C.
    2. Toss the baby marrows in a light coating of oil, salt and pepper and roast in the oven until golden brown and mushy. Leave to cool for 10 minutes.
    3. Place the roasted baby marrow in your OmniBlend along with the remaining ingredients and purée until smooth.
    4. Leave for an hour before serving to infuse. We dipped raw broccoli and cauliflower and lightly blanched green beans into the hummus.

    Conclusion

    This is a novel way to expand your hummus repertoire and it quickly becomes a talking point at any social event. The taste is remarkably like hummus, even without the chickpeas that are normally such a substantial ingredient. We omitted the salt and would halve the recommended amount of garlic.

    *Banting (both a name and a verb) refers to the high fat, moderate protein, low carb diet recommended by the authors: professor of exercise and sports science Tim Noakes, nutritional therapist Sally-Ann Creed, extreme adventurer David Grier and chef Jonno Proudfoot.

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