Category Archives: Banting

Okay, I Have A Problem….

Look what I’ve got – oh joy!

If you cut it into 20 portions each portion is 1.2 grams of carb, 8 grams fat and 4 grams protein.

Peanut butter is an “eat occasionally” food as it is very high in omega 6 as opposed to omega 3. In order to eat an anti-imflammatory diet we need to up the omega 3’s – fatty fish remember!

I’m either going to have to eat a can of pilchards a day to balance my peanut butter fetish or go into some sort of rehab facility where I’ll go cold turkey – and that will only happen if I can find a place that is extremely luxurious and serves wine with the evening meal!



Fish Curry with Sweet Potato and Fresh Coriander

Okay, okay, I know that I do go on about eating oily fish but it is hugely important in reducing inflammation and avoiding sore and stiff joints.

I also know that Gordon Ramsay is not rushing to curry tinned fish so relax you food snobs out there! If you can afford smoked salmon, some nice haddock or fresh seared tuna, get on with it. If you can’t, try this fish curry – by far the best way I have dressed up my Lucky Star yet!

Steam chunks of sweet potato for about 30 minutes until soft and put aside to add to the curry later.

Fry an onion in a tablespoon of coconut oil for a few minutes. Add a teaspoon or two of masala, some turmeric, cumin and any other spices you like with a curry. Fry for a few minutes. Add 2 teaspoons of ginger and garlic mix and fry for another few minutes.

Add half a tin of tomatoes, one teaspoon of xylitol and half a cup of chicken stock. Mix well and then add two tins of middle cut in brine. Add the steamed sweet potatoes and cook for 15 minutes to let all the flavours blend nicely.

Serve with chopped coriander.


Creamy PB Delight

Now I know this does not look very inspiring, but I can assure you it tastes like heaven, gives a healthy dose of good fat, a moderate dose of protein, is low in carbs and will carry you through from breakfast to lunch with the greatest of ease! The secret ingredient – peanut butter!

Here is my recipe:

2 tablespoons Greek yoghurt, 1 tablespoon double thick cream,           1 tablespoon Black Cat crunchy peanut butter, 1 tablespoon dessicated coconut, 1 tablespoon sunflower seeds and 1 teaspoon xylitol. Mix together and enjoy.

This mixture will give you 7 grams of carbs, 30 grams of healthy fat and 10 grams of protein – perfect proportions.

If you have recently switched to low carb eating and you are feeling fatigued, one of the first things you should look at is your fat intake. Low carb and low fat is a recipe for disaster -try increasing your fat. You don’t have to sit down with a spoon and a tub of lard – just add things like my Creamy PB Delight!

Peanut Butter Cookies

Peanuts are a legume. Legumes were on the original Red List – a big no-no for us Banters. They have been subsequently moved to the   Orange B list – the list for peeps that have lost weight, that train more, that are not that insulin-resistant etc.

A controlled amount of peanut butter is a good way of adding healthy fat, magnesium, Vitamin E and Vitamin B3 to the diet. The key word here is controlled. No, you may not snort up half a jar while you wait for the kettle to boil.

What better way to eat PB than in cookie form?  Here goes:

Beat 2 eggs with 100ml xylitol and then blend in one cup of peanut butter, 50 ml coconut flour and 50 ml dessicated coconut. Drop blobs onto a baking sheet lined with baking paper and bake at 160 degrees C for 20 minutes.

This makes 26 cookies. Each cookie has only 1.7 grams carbs, 6 grams of fat and 3 grams of protein which makes them perfect for pre or post run snacks, or lunch boxes. I’m going to use them for my pre-race brekkies this weekend.




Broth 101

Sometimes life is just too short to be hunting for celery, carrots, the egg of a virgin quail etc etc. So I have simplified my broth recipe to beyond simple – just make sure you always have fresh garlic and onions in your house!

STEP ONE – roast and eat one happily-raised farm chicken (I know of two local suppliers btw), and store carcass and any bones in the freezer.

STEP TWO – repeat step one when convenient.

STEP THREE – Place the two carcasses in your slow cooker, along with two onions and several cloves of garlic. You don’t even peel the garlic and onions – just chop in half and throw in the pot. Everything will be drained off in the end.

STEP FOUR – throw in a small handful of course salt and cover the carcasses with water – about 3 litres should do the trick. Put slow cook on low and leave for 16 to 24 hours.

STEP FIVE – drain off the bits and pieces and VOILA there is your broth. You can keep it in the fridge for a week or you can freeze.

Bone broth is a superfood – anything that can carry someone 89 km at Comrades is a superfood, but this superfood is for EVERYONE. It is anti-inflammatory, wonderful for the joints, it replaces important electrolytes, it heals your gut – there is no one that will not benefit from drinking it every day.

Something Fishy


Oily fish like pilchards, tuna and salmon are the best anti-inflammatory foods on the planet. As runners with no time for sore joints and aches and pains, we need to work them into our diet at least three times a week.

I also love to find easy budget-friendly recipes that fit in with the Banting lifestyle. It’s not true that to Bant you need a huge income and access to grass fed beef and organic cream. While those things are certainly nice to have, they are by no means necessary. Anyone, with a bit of imagination and determination can regain their health by avoiding sugar, grains and processed seed oils because that, in a nutshell, is exactly what Banting is.

While paging through Sally-Ann Creed’s beautiful book “The Low-Carb Creed” I found this fish pie recipe that is super-simple, super-quick, super-nutritious and cheap to make. Ha! I do love to kill two birds with one stone!

You will need to preheat the oven to 180 degrees Celsius and grease a pie dish.

Your ingredients –

1 x 400 gram can of pilchards in brine, drained & mashed with a fork

1 onion chopped and fried in 30 ml coconut oil

250 ml grated cheddar cheese (optional but delicious)

3 eggs beaten with a fork

30 ml coconut flour

250 ml full cream milk

5 ml salt

ground black pepper

5 ml oregano

Mix the first 5 ingredients together in a bowl. Stir in the milk and seasoning. Pour into the greased pie dish and bake for 30 minutes. The pie will firm up out of the oven so leave it for 10 minutes before slicing.

Banting Belly

As they say in the classics, the only good belly is a pork belly. Well,  maybe not in the classics, but it is the truth. And that pork belly should be roasted with crispy crackling and accompanied by broccoli and a creamy cheese sauce. That was my breakfast after my 14.6 kilometres on the country roads this morning.

Pace is getting better at more or less the same heart rate – *happy dance*

There are no laws against non-breakfast foods for breakfast. And that is what makes Banting such an easy lifestyle. Cook a little more than you need in the evening and breakfast/brunch the next day is sorted. Busy evening? Just have eggs and bacon, or a cheese omelette. Mix and match – as long as you stick to the basics – meat( preferably with fat on), veggies, eggs, butter and a little cream and cheese to zhuzh up the veg. These foods are nutrient dense so you don’t need a huge heap – a small plateful will keep you full for hours.

Banting is not taking out a second mortgage so that you can buy almond flour to make cakes and cookies or bread rolls. We don’t need those foods and, if you are trying to lose weight, then replacing them with “Banting” versions will stall your efforts. Banting is really just eating real food when you are hungry and not eating if you are not hungry.

Running-wise I reckon it is the only way to eat. Recovery from hard workouts is much quicker and, once you are a fat-burning beast, you can go for hours and hours in a fasted state – no nausea-inducing sugary gels and drinks required. I speak as one that competes in the tortoise category – if you prefer to be a bit more high-performance, then take a look at the Phat Bombs on this link. Phat Bombs are half the price of a gel and the effect lasts twice as long on the road – a bargain.