Thank God – the freezer’s back in action! 28 October 2015

I told you all I’d try out a banting lasagne and let you know if it was worth the effort – actually I have to tell you it more than was – in fact I think I’d never go back to normal lasagne after trying this out!

There isn’t a huge amount of preparation in it after all. I thought because I was making a different type of white sauce that it would take ages – it didn’t as it happens.


  • 1lb mince
  • 1/2 lb streaky rashers or bacon lardons
  • 3 sticks celery – chopped small
  • 3 small onions and two cloves of garlic – chopped small
  • 1/2 tube of tomato puree
  • Tin of chopped tomatoes
  • 1/2 glass red wine
  • 1 tbls Worcester sauce
  • Oregano and thyme, and salt and pepper to taste.
  • 1 cup beef broth – I had none so just used veg stock.

The mince mix was lovely – and as you can see there is absolutely nothing there that is not family friendly and “normal”!


I browned off the mince and bacon then took it out of the pan. I needed a bit of olive oil to grease the pan then threw in the onion, garlic and celery to saute down. I then threw the mince mix back in and added all the other ingredients and left the lot simmering on the hob for about forty minutes.

Topping and “lasagne” sheets:

  • 2 cups cream
  • 8 ozs grated cheddar
  • 3 egg yolks
  • grated nutmeg and salt and pepper to taste
  • aubergine or courgette sliced to resemble pasta sheets.

I then made the white sauce – incredibly easy and so unbelievably tasty. I boiled up the cream in a pot and threw in the grated cheese – I had the thickly grated stuff from Lidl but the lighter grate might dissolve more easily – it still happily dissolved away. Then I added the nutmeg and some salt and pepper. I waited until just before assembly to add the egg yolks as I was a bit worried that they might scramble!

To assemble I sliced aubergine and put it in a layer at the bottom of my lasagne dish. I then dolloped on a generous portion of the meat mix. I repeated the process twice more then covered the lot in the white sauce – having remembered to add the egg yolks to it.

The lot went into the oven at 170 degrees celsius and it cooked until it smelled right – about 35/40 minutes.

It was glorious looking when it came out of the oven. The sauce on top looked as if it had curdled slightly – it still tasted delicious. I had a small portion  – it is really rich and very creamy. The aubergine was unnoticeable which I always think is a very positive thing to say about aubergine! The courgette I would use again – it actually added to the flavour of the dish.


This was a real winner of a dinner. The best part? It has satisfied my need to freeze – I made the recipe and it made 6 portions – so I have two extra dinners for Paddy and me for some cold winter’s evening when we land in and and have nothing in the fridge.

The other thing which really pleased me about this dish is the fact that it was the first dinner we ate that felt like our “usual” food – in that we ate something that was a one pot dish – banting up to now for us has involved meat and a side. This feels more like the food we’d eat in a major rush week – so it’s good to know that we can adapt this food plan to how we live as well as adapting our lives to the food plan.


The other recipe I made today – actually I made three more but I’m trying not to overshare! – was seafood chowder. It is tomato based and is an absolute dream dish – so easy to make and again a great staple for my freezer – did I mention my freezer? Actually I have three – a throwback to being one of nine children with two very busy parents – my childhood memories are of my mother baking in bulk every weekend and stocking the chest freezer for the 11 of us. So I have a thing about not running out of food – I need to have stores just in case! Hence the three freezers. The fact that there are only five of us in this house seems a moot point – the freezers stay.

The chowder is simple.


  • 500 mls Passata
  • 250 mls fresh cream
  • ground garlic, salt and pepper to taste
  • 1/2 glass of red wine if it’s leftover – not necessary
  • 400 gms seafood mix
  • parmesan to taste

I put the passata and the cream into a pot and boiled it up – I also added some garlic – I have a great garlic mill that grinds it like black pepper – think I got it in Lidl or Aldi ages ago. Once it was boiled I turned it down to a simmer, added the red wine and threw in two packets of seafood mix – a combo of white fish, salmon and a bit of smoked. I let that cook down for about seven minutes and that was it. A healthy wholesome chowder – tomato based but lovely nonetheless.

I served it as you can see with some grated parmesan under it just for the hell of it – it went down a treat. A second bowl was had – and yes – I have three more portions for lunch next week sometime – see those freezers are very handy!





I will let you know how the cottage pie tastes next time, as well as offering some less sugary ideas for Halloween Treats. I hope our friends aren’t offended when my offering is more banting than baking!

A little experimentation with tastes for the Bank Holiday Weekend. 25 October 2015

So I have a plan this week – because I am off for the mid-term I aim to post a new recipe most days and let you know how they work out.

We were due to go away to Galway for a few days. We decided we would be better occupied sorting our lives out at home and just relaxing a little. Our three younger family members were devastated. No cooked breakfast in a hotel? That was the dilemma for them. They love relaxing here but they love hotel food more! So as a compromise I agreed to cook a hotel feed for them. We had sausages, white pudding and beans – or should I say they did. White pudding, though lovely, has a high quantity of wheat so that is a no no.

They also wanted crumpets. Now I am known in my family for my crumpets – they are pretty glorious though I say so myself – in fact when Paddy and I married first we had them most Sunday mornings – made with eggs, sugar, almond essence, flour and milk – they are thick, coated in Stork margarine so that the edges get salty, and divine with chocolate spread on. Obviously not a banting recipe!

So the challenge was to find a recipe that would create the illusion of the aforementioned crumpet but still taste good.

I searched on ours and your behalf and found a recipe on a very interesting little page called Nourishing Days – here’s the link – – sometimes this journey brings me to most unexpected places! The comments on the recipe did not give me cause for great hope but I searched for an hour and I could hear the hungry troops stirring above me so I dived in.

Here is the recipe:

  • 4 eggs, room temperature
  • 1 cup coconut milk or 3/4 cup cream + 1/4 cup whole milk
  • 2 teaspoons vanilla extract
  • 1 tablespoon honey or a pinch of xylitol
  • 1/2 cup coconut flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon sea salt
  • coconut oil for frying or butter

First off –  I had no coconut milk so I just used coconut cream – I didn’t exactly measure but used almost all of the carton –


Here are other ingredients I used – I get the vanilla extract in SuperValu or Dunnes Stores and the coconut flour from the local health food shop. Eggs can be any sort.



The recipe says to beat up the eggs first and then add the rest of the wet ingredients – I didn’t read that so I just threw all the wet ingredients in together and beat it madly until it looked slightly frothy.

I then mixed the coconut flour with the xylitol – I just threw in  what looked like a spoon of it or so and then added a bit of baking powder. I threw all of that into the wet mix and beat it gently to mix.


I let it sit for ten minutes but it really looked quite runny. I heated my pan with some butter in – I went to 4.5 on an induction hob – mid height – the result was terrible – pan too tepid and batter too runny –


so the dog got that mix – better check that coconut is okay for the poor fellow!

I then debated – either throw it out and forget about them or try to thicken the batter – which I did – I added about twice this amount of coconut flour –


and stirred to get this consistency –


if you bake it looks a bit like a slightly grainy muffin mix – quite thick. Then I went again using coconut oil this time for the pan – I set the temperature to 6 and then turned it down once they started to sizzle – here is how they looked when they started out –


which then became this


and finally these


They were really lovely. They had quite a coconutty flavour and tasted a little grainy, but my husband was quite happy to polish them off smothered in butter.

Having devoured a fry my children then decided to try them out. They adore the other ones. My middle child, an avid chef herself, took on the cooking of them and produced some tiny ones which the other two polished off with some honey – we didn’t have the honey because it’s very sweet. They really liked them which is great because the further into this journey we go the less I want them eating excessive processed sugar and wheat products – I will be happy to make these for them again.

The verdict:

The family really liked these – they would be beautiful with some whipped cream mixed with mascarpone and fresh or cooked berries as a decadent dessert. This quantity made enough for us all with batter left over.

Personally – they were just a bit too sweet for me – I could really taste the xylitol – and I used very little.

Result! I’ve lost my love for sugary foods! That and 22 pounds! And my husband has lost 25 – he’s nearly at his target – I’ve a while to go yet!

Next recipe is for banting lasagne. Have a great day!

Butter – it’s brilliant! 21 October 2015.

Above is a link to an article that was published in today’s Irish Independent extolling the virtues of butter. It’s so interesting to read all the articles published in many different papers and magazines suggesting that the current obesity epidemic can be directly linked to the advice on cutting saturated fats from our diets – have a look below:


and then marry that to a study from the New England journal of Medicine in 2000:


Tim Noakes of argues that as the population increased their carbohydrate intake to compensate for the newly reduced fat intake, rates of obesity soared. They have continued to rise ever since.

An article in the UK Independent also explained that butter was in fact one of the new “good fats” – and Irish butter in particular is prized by many because it comes from exclusively grass fed cows – nobility in butter society!

One of the biggest findings in recent years is that the supposed link between heart disease and saturated fat does not exist. An excess of anything is bad for you, but remember banting is never about excesses – it is about eating good nutritious healthy unprocessed foods, and feeling healthy as a result.

Let’s have a quick look at some of the benefits of lovely creamy butter:

  • Butter contains glycospingolipids – basically stuff that’s good for your gastrointestinal tract – it keeps it healthy!
  • Butter can guard against degenerative arthritis
  • Butter is great for your brain – which apparently is made up of a lot of fat – it kind of looks like that doesn’t it – and butter contains oleic acid – lots of it – to help maintain the myelin coating on those neurons.
  • Grassfed butter such as ours is full of something else – called CLAs or conjugated linoleic acids, as well as aforementioned oleic acid, and myristic acid – all of which have proven cancer fighting properties.
  • Butter is a great source of Vitamins A, E and K2 – which is important in the prevention of osteoporosis.

What’s not to love there? Even Time magazine jumped on the story as far back as June 2014 – butter was on the front page! Not as glamorous as the cover of Vogue but you never know!

time magazine

Now my brother is worried that I am eating vast quantities of butter every day – a mention of 800gms at one point! Not true. As with everything else in life it should be taken in moderation. As a banter I take in about 1400 calories a day. I might take 150 of those calories in the form of butter – that’s all – about an ounce an day – it is so luscious and rich – this evening I dropped half an ounce in on top of my scramble before eating – how divine!

Other oils that are very good for us are the fish oils – I find salmon delicious – and extra virgin olive oil. Olive oil has other oils added but if the label says extra virgin the producers are obliged by law to add nothing else to the product.

Coconut oil is also really good for you, or palm oil – one which I had thought was not good. They are the best ones to cook with as olive oil changes colour as soon as it hits 180 degrees so it is better to use cold.

Banting recommends you avoid all seed oils because of the chemicals used in the extraction of said oils. However, if like me you have to live as well as try to maintain a healthy lifestyle, don’t sweat about the occasional meal out that has sunflower oil in the salad dressing – it won’t kill us – at least not quickly!

Go on – get out that butter – you know you want to!


A night away doesn’t have to scare you anymore. 19 October 2015.


I spent Saturday night away with friends. It was wonderful. We stayed in Knightsbrook Hotel in Trim Co Meath and I was very impressed with the hotel and the staff there in particular.

Because it was an early meetup I had three meals to contend with, lunch, dinner and then breakfast the next morning. There was also the alcohol.

Banting does not say you should not drink but it does warn against excessive consumption for two reasons – both really good ones dammit – the first being that drinking can make the best of resolutions fly out the window, and the second is the number of “dead” calories consumed.

I am not one for depriving myself – on arrival three of us went to the lounge in the hotel and ordered barfood. I have to say the staff were incredibly helpful I got a salad and asked if I could get a little goat’s cheese  on top. It arrived with two very generous rounds of goat’s cheese which I couldn’t actually finish. They charged me nothing extra for the cheese which was really decent of them. The other thing which most impressed me was the list of allergans on the menus – every possible allergan was listed – except for sugar!

Then it was over to the guesthouse in which we were staying to have a few glasses of champagne. What a find! This champagne came from Tesco and was delicious. The best part of the champagne was finding out how low in carbs it is – about half the number that is in red or white wine – it must be the dryness of the taste – whatever – it was a beautiful bottle of champagne!

You can see what my main was – sirloin steak with a creamy peppercorn sauce, wilted spinach and buttery mushrooms. I had a crab salad for starter but asked that the dressing not be put on – no problem.

For dessert although I was far from hungry I had a cheese board. That’s where I had a moment – I ate all the grapes from the cheese board – about 16 in all – at 1gm of carb for grapes they pack a fair carb punch! Those, along with the champagne, a touch of prosecco and some fine Rioja added up to about 47 gms of carbs for the day – no cheating – I stayed with green foods all the while, apart from those grapes – and they were worth it!The cheese was disappointing – a tiny piece of brie which I ate, and then four different types of coloured cheddar. They did have very posh crackers – but they weren’t for me!


I couldn’t have eaten another bite after that – which is most unusual for me – girlie nights away always involve chocolate and crisps. I had some macadamias with me, most of which I brought home again – and I had two squares of chocolate – there is only one square left now!

When I went down for breakfast I was happy to see the allergan signs up again so I asked if they had gluten free sausages – I wouldn’t go that route again – they were very small, only tasted okay – and I’m sure the sausages had sugar in as well – I’m becoming quite the expert at tasting it now!

The rest of the breakfast couldn’t be faulted – this was mine – and yes I ate every bite!


That was enough though to keep me going until tea time at home.

The very best part of this night out was undoubtedly the feeling of control I had over food cravings. I didn’t once feel either hungry or deprived. I ate my fill – no chips – but that is no sacrifice when the veg is so tasty – and why wouldn’t it be when it’s slathered in butter half the time!

I left the hotel on a high yesterday – I had managed to have a great night away with my friends, not look like a sad dieter, and easily find plenty to eat from the standard menu. It was a revelation!

I will post a couple of recipes next time – I must try and see if I can set up a little recipe section on the page so you don’t have to trawl through everything to get to them.

Heavenly Himalayan Rock Salt. October 19 2015.

Rock salt

I told you all I would post a bit of information about this new salt that has taken the country by storm in the past year. I found it in my local butcher’s and because we love all things pink in this house I threw it into the shopping without much thought. When I started banting suddenly Pink salt was everywhere.

Basically Himalayan Pink Salt is considered the most natural salt in the world – it is mined in Pakistan and has 84 minerals contained in its crystals. Not just a pretty face then!

I started using it while banting because it is claimed that the magnesium contained in it can prevent sugar cravings. It is also good for muscle cramps, and the reality is that when you stop eating processed foods your salt intake naturally plummets. I love salt – always did so you can imagine how happy I am about the whole salt business!

Here are some of the claims made about the salt –

  • Detoxifies the body by balancing systemic pH
  • Improves hydration by providing trace minerals
  • Improves mineral status of the body
  • Reduces muscle cramps by improving minerals and hydration
  • Helps balance blood sugar
  • Supports hormone balance for everyone, no matter what hormonal issues you face
  • Helps balance blood pressure because it provides unrefined, mineral-rich salt in an ionic solution
  • Improves sleep by supporting blood sugar and hormone balance
  • Acts as a powerful antihistamine
  • Supports weight loss by balancing hormones and improving energy
  • Supports thyroid and adrenal function

I find the antihistamine one fascinating – my husband is a sufferer – and in eight weeks he hasn’t had any issues.

If you google the subject you will find as many negative comments as positive ones disclaiming all the health benefitsof this particular salt. The fact that the crystals are much larger when ground than the more refined table salt means that you in fact eat less of it than regular salt – a plus of course.

All I can tell you is that we love this salt in our house – my children use it every day and because there’s no salt in anything we are eating we have a new appreciation for the flavour of our food. The pink salt only enhances this.

I’ll shoot off a quick post about hotel living and surviving on a banting diet next.

Banting for the family. October 16 2015


We have three children. They are delighted that my husband and I have engaged with this new lifestyle but they are not hugely interested in participating themselves. They are also very slim so following our plan would not be entirely suitable to them. We eat less than 25gms of carbs a day. They could not possibly do that. So we have found ways to make their lifestyle a little less like it was before and a little more Banting friendly.

We barbecue all our meat. It tastes so much better and so much more decadent on a cold October to smell the summer in our kitchen when Paddy brings the meat in. It is also much easier to get the girls to eat some of the fat in the meat that way – it loses its yellow look and the singed flavour is very tasty. As a result they get more calories from their meat than heretofore which means we can give them less carb on their plates. We also roast their potatoes and alternate between giving them normal potatoes and sweet potatoes. Originally they were less than keen on the sweet potatoes, but after a few tries, and cooked in coconut oil in the air fryer, they now take them quite happily as an alternative. We also give them the spinach and broccoli creamed and buttered dish which again fills them so that less carb is needed on the plate. For them it’s about reducing the carbs as best we can without removing them completely.

We give them the yoghurt treat every day for lunch and that beast that used to travel home in the car every evening with me has disappeared. Now the children can survive until dinner time without having to fill the gap beforehand. They often have extra meat for lunch to lessen the carb intake. I still give them bread for lunch, but sometimes they have rice or pasta, and although that is carb they eat far less than they did in the past. Because two of them aren’t allowed to bring nuts to school they can’t substitute these for the carbs yet. But at home they reach for nuts before the bread now.

The most interesting change for me is in their taste for sweet stuff. Because Paddy and I gave it all up eight weeks ago we just stopped offering it to them. They still get the occasional treat from relatives but for the most part sugar is gone from their diets, or is at least drastically reduced. They recently had icecreams when we had visitors and the youngest told me she wasn’t that keen to have one again because it felt “too sweet”. Two of them have taken happily to 85% chocolate – the Lindt bar is beautiful – and the other is training her tastebuds! It’s okay to have 20 gms of the chocolate without taking in too much carb – and that feels substantial and satisfying.


There are plenty of foods on the green list I never mentioned the last day – amazing seafood for example –


aubergines that can be prepared in an eggy Parmesan mix and fried, artichokes – and pâté –  a new one I discovered today. I bought some to put on my crackers as an alternative to butter or Philadelphia. You can have cured meats but in Ireland most of them seem to have either wheat products or sugar in so check the labels. One of our favourite meals which I forgot to mention in the last post is loin lamb chops with buttery spinach – delicious and so filling.


There is very little on the orange list, just cashews and chestnuts, and most of the fruits. You can have them all but not in abundance if you are trying to lose weight as they can spike your sugar cravings and stop your progress. Carrots are also on the list and it’s okay to include them every once in a while. They are quite sweet so don’t overdo it. Each one contains 5gms of carb – which will cause cravings for other sugar if you eat too many of them.

Okay. If you haven’t already checked out the website – – do. You will get all the proper scientific stuff there with which I won’t bore you – but it’s worth a look.

I’m spending a night away this weekend so I have lunch, dinner and breakfast to eat. Unlike other trips I’m not scared I’ll go off course. I’ll be telling the hotel that I’m gluten intolerant and I’ll pack my macadamias for when the munchies hit with the champagne – that’s okay too on this plan – just as well!

If you’re enjoying the blog leave me a message. If you spot a grammatical error or a spelling one please tell me! It matters!

Lunch – at work, at home or eating out. October 13 2015

It’s all very well to follow a new food plan, but when you give up bread for lunch what exactly do you have instead??

There are lots of alternatives. It does take a bit of planning, but there are staples you can always have ready to go.

One of my favourite lunches is my yoghurt granola treat. I take 3 – 4 ozs of full fat Greek yoghurt and put an ounce of mixed berries in on top. Aldi sells frozen berries – really handy if you don’t have a fridge to put lunch in – it keeps it cool! Their berries don’t have to be boiled before use but the Lidl ones do. It can add a different dimension to the lunch depending on whether the berries are boiled or not. Then I throw in whatever nuts are to hand – the easiest are flaked almonds – so tasty – and no bashing involved! I usually add a good dash of desiccated coconut and some poppy seeds – although they can get stuck in the teeth so I limit them!

A new recipe which I have yet to try is a smoothie – mix a good dollop of almond butter with a handful of strawberries and a few ounces of Greek yoghurt along with some ice cubes. Blitz in the liquidiser and either eat immediately or take to work for later.  I’ll try that one this weekend and let you know how it goes.

Another great lunch uses up leftovers from dinner the night before. My mother is a great believer in cooking more than you need – with nine of us in the family I suppose it was hard to gauge exactly how much to cook. So on Monday I had salad leaves, peppers – roasted for dinner on Sunday evening and let cool – lovely fresh as well – tomato, radish, and a drizzle of extra virgin olive oil with garlic in. I took the chicken to work cold and did a quick reheat if that in the microwave – skin on – it’s important to keep fat content up because that helps to fill you.

Today I had duck breast with herby leaves and a little cheddar cheese. It was fabulous. Again, I cooked the duck last night when the oven was on for the children’s tea.

If you have nothing in the cupboard cheddar cheese and Banting crackers is always a handy option. Even if you have no cheese a bit of butter on said crackers is equally lovely.  The sesame crackers are gorgeous too – I’ll give you the recipe again.

I got mozzarella mini balls recently and had them with poached eggs and salad one day at home. I added the best fat of them all – half an avocado – and the obligatory drizzle of olive oil – extra virgin – heaven on a plate.

My husband’s favourite lunch is soup – he likes the tomato soup but he also makes a meat soup at the weekend which he sometimes brings to work with him – not a lot of fat in that – shin beef cooked with leeks, carrots and a bit of Kallio organic vegetable stock.


This food plan is not all doom and gloom you know. This was lunch for me last Sunday in Avoca.  Crab with fennel salad in a honey and mustard dressing – most of which I left behind – the dressing that is – the only part of the salad I left was the pink grapefruit – I then had some of their broccoli and feta salad later with their French dressing  – totally gorgeous and no harm for a banter there. The net result? A pound off the next day.

I need to go – a walk planned at 8 – to help burn up some of my new found energy!

Back from a speedy walk and had to post about the almond butter smoothie – I measured nothing, just threw some almond butter, a bit of greek yoghurt and some frozen berries in to the food processor with a bit of ice – my husband has a new favourite breakfast treat! It actually looks a bit like icecream – and tastes just as good – the almond butter is amazing – really good – a finer texture and taste than the peanut butter. This is a great treat for anyone who is finding it difficult to cut protein and eat enough fat in a day.

Almond butter smoothie

Next time I’ll share some fascinating facts about Himalayan salt and why you need to take lots of it every day. I’ll also suggest a few ways you can incorporate this lifestyle into the eating habits of your children without them having to lose weight – banting is a way of life remember – it’s not just for weight loss. A banter can happily maintain by balancing protein and fat intake a little more, and by increasing good carbs. More anon.

Continue reading “Lunch – at work, at home or eating out. October 13 2015”

What’s the buzz with sugar. October 11 2015.

The reason that this eating plan resonated so loudly with me is because I completely got the nature of addiction that the website talks about. When I ate too much I was never satisfied. I always wanted more and I never felt full. I could eat a packet of biscuits and still feel as if there was a hole in my belly. I could have a 200gm bag of crisps and it felt like a drop in the ocean of my hunger. So I was interested to see if I could actually go cold turkey and just like that give up sugar overnight.

That is a lot harder than you think. Not because I craved sugar but because it is in everything – and I mean everything – from bread, to pasta sauces, to crisps, to tomato ketchup to breakfast cereals. There is so much of that glorious white powder hidden in all our food that to get rid of it takes a mammoth effort. Have a look at a few labels – frightening!

IMG_0161 IMG_0162 IMG_0165 IMG_0163IMG_0164

In this label you could be forgiven for thinking I’ve got it wrong – no sugar here –


In fact there is – sugar hides under many names – and dextrose is just one. A few others are sucrose, maltodextrin, lactose, corn syrup, barley malt, mannitol, to name just a few. My suggestion? For the first week or two avoid processed foods altogether.

By eating only non processed food I managed to cut it out and have been sugar free now for 50 days. That is not to say that I have had no sugar. I have had no hidden sugar – and very little natural sugar to boot. I have had berries and the occasional glass – okay or two or three – of red wine but that is it. No cravings. I had a slight headache on and off for three days at the start but none since. If you feel the urge hit you take something salty – and you do need your Himalayan salt – it has over 80 minerals and so many health benefits you’d need to google it yourself if you don’t believe me. It is salt in its purest form – see – no processed salt here!

Anyway – back to the sugar business.

  1. I had two nights out in my first banting week – and visitors from Australia – that was a challenge – but I found it remarkably easy. In two separate restaurants I went for the buttered prawns and crab claws as a starter – a choice I’d normally avoid because of the high fat content. I had steak – although it was too big for me to finish so the dog had a great dinner that night! I had that with butttery mushrooms. I also had a couple of glasses of red wine. A wonderful evening with great food and no guilt. On the second evening I had chicken stuffed with mozarella and wrapped in pancetta – fabulous! It was served with buttered greens. I discovered by asking if the menu items were gluten free we were able to make good choices. My husband even had pepper sauce – creamy and delicious! Dessert was not an issue either night out – we could have had a cheese board but we were too full.

For our visitors I thought I’d better make some dessert however – in my pre-banting life I was a very good baker – I am known for it – so I had to provide dessert. I came up with this little number. It is gorgeous. It has replaced my berry crumble – I think it’s even nicer than crumble – and is remarkably simple to make.

You will need

750 gm bag of frozen mixed berries

A selection of nuts – pecan, walnut, hazelnut, and almond flakes

Some grated nutmeg or cinnamon to taste

Fresh cream whipped

Dessicated coconut

Dehydrated raspberries if you can get them – mine come from Trader Joe’s in America thanks to a kind sister! You can get them in Sainsburys though in the North or get them shipped from They are not an essential ingredient however so don’t stress!

Cook the berries until they have simmered for five minutes then take them off the heat.Allow them to cool – or serve hot whichever you prefer.

Put a small amount into a glass – about three or four dessert spoons only – leave the juice out – I just used a slotted spoon to lift them.

Bash your chosen nuts in a pestle and mortar if you’re fancy – if not – use either a food processor or put them in a bag and hit them with a rolling pin! I added some grated nutmeg but it’s not essential. Then pour some of the mix over the berries.

Top with whipped cream, some dessicated coconut, flaked almonds and dried raspberries if you have them.

I sometimes grate a little 85% dark chocolate over the whole thing as well – but I’m not bothered.


IMG_0152 IMG_0155

If you are feeling really decadent you could whip the cream with some mascarpone cheese and make it almost like a deconstructed cheesecake. You have to try it to believe it. This dessert is right at home beside apple tart, cheesecake or any other rich and creamy dessert – but it won’t feed your sugar habit and you can have this knowing that it won’t make you lose control. At a family gathering recently it was dessert of choice for several of the party – and they were none the wiser that it was a banting safe option.

Next time I’ll suggest a few easy lunches on the go – and show you how this food plan can be adapted for the skinnies in your house too – it’s not just a weight loss plan remember!

There’s a lot on the naughty list – does a nice one even exist? October 9 2015.

I said I would share the green list of foods with you – last time I told you all the bad foods so this evening – as it’s Friday and that’s worth celebrating in itself, here is the list of good foods of which you can eat an abundance. Like I said before, it is quite difficult to overdo it at first because the foods are often so rich and creamy that the taste alone fills you up. Prof Noakes on the website says at first to just follow the eating plan and don’t worry about quantity. It tends to take care of itself.

So – on the green list are:

Fats – animal especially, and either coconut or extra virgin olive oil. Plenty of butter – real Irish butter, from grass fed cows – the are big into grass fed – Ireland is a perfect banting zone – apart from our historic attachment to the potato obviously.

Meat and eggs – It’s okay at the start to eat a lot of meat if you like – just to fill your plate if you feel the distinct lack of carb there – but this is not the Atkins Diet – have enough but not too much – and most meals should include at least some protein. Best ones I find are fish, smoked or plain, and eggs – glorious eggs. For the first two weeks I ate scrambled eggs every morning – made in the frying pan for expediency – half an ounce – or an ounce if I felt like it – of butter, two eggs thrown in when the butter was almost melted. Left them for a minute then smashed them with a wooden spatula and liberally salted and peppered them. To die for.

You can of course have steak – sirloin is good as its fat content is higher than fillet. Take lots of bacon, streaky or back,  but try to avoid the smoked ones with sugar in – it’s very hard to find dry cured but they are the best. A good butcher will tell you if they are dry cured or not. Pork and chicken are good too – eat the skin of the chicken, or the wings or legs! We have used the barbecue almost every evening since we started – rain or shine – to cook our meat – divine! If you can get gluten free sausages buy them in bulk and freeze them. Did you know practically all sausages contain wheat derivatives? Not these babies however – a great find in M&S the other day – and gorgeous with fried eggs or streaky rashers.


Vegetables – the plan will tell you to bulk up with veg – really there is little need to bulk up on anything but feel free to eat all veg that grows on the surface of the ground – apart from butternut squash. That sounds difficult. It isn’t. Basically we eat lots of broccoli, spinach, cauliflower, courgette, mushrooms (in butter) and peppers – although because they are sweet they are a bit higher in carbs. Also on the list are things like aubergine, tomatoes, asparagus. I have a fabulous vegetarian recipe for an aubergine and courgette gateau with mozarella and tomato sauce – I’ll share it again – but I realised it is a perfect banting dish. Onions are there too but again when you cook them for a while they caramelise – a sign that there’s sugar there so we don’t really eat them so much. My husband’s favourite soup is tomato – now he has it whenever he likes – easy as pie – passata and cream mixed together and heated up with one spoon of Xylitol and a little garlic and salt and pepper to taste.

Dairy – if you’re female – be aware – for some reason known only to the Maker Himself women don’t do so well when we eat lots of dairy. Men seem to do just fine. I don’t mean eat none – eat lots of butter, and full fat cream – divine in coffee – what’s not to love on this plan I ask you! I find Philadelphia Cream Cheese is also good and doesn’t mess with the plan. I have discovered that if I eat crackers and cheese every lunchtime however my body likes to hold on to the weight more hungrily than when I eat avocado say, or fish. I still eat cheese and I often have yoghurt – full fat Greek is the only one – and that seems to be okay. I buy my Greek yoghurt in Lidl – it’s very good.

Nuts and Seeds – I love macadamias. I only really realised this following this plan – and I found out yesterday that they are more readily available than I thought. Thanks Sinead for the share – I know where I’m going in the morning.


Other good nuts are pecans, hazelnuts, almonds and walnuts.  I made granola the first week then thought – too much trouble – now I bash a few hazelnuts, pecans and walnuts in the mortar and pestle – throw in a little nutmeg and cinnamon and that is just as lovely. I get mine in Lidl mostly although Supervalu has great value in hazelnuts – when they are in stock.  Pine nuts are great too – lovely in a salad. Another banting friendly recipe springs to mind – and one I’ll share again – the broccoli and feta salad in Avoca, with toasted hazelnuts. Yum!

Don’t fall for the peanuts, cashews or pistachios – lovely as they are, they are not as good for you as the others, as their carb count is very high compared to almost zero with the ones above.

I have linseed – or flaxseed, sunflower seeds, poppy seeds, pumpkin seeds and sesame seeds in good supply in the house. The girls love to add the poppy seeds to their yoghurt now – and a teaspoon meets your iron needs for the day – who knew such a tiny baby packed such a healthy punch!

You may wonder where the fruit is – it isn’t. Well at least there’s not too much of it. Basically I am following this plan because I have a taste for sugar so it is only natural that I am avoiding sugary foods as much as possible. And fruit falls into that category, except for berries – blackberries, raspberries, blueberries… I have some kind friends who gave me some fresh berries in September which I froze –  otherwise I just use the frozen mix – but I boil them first as a precaution then store them in the fridge for a couple of days.

That’s it. There’s quite a lot of food there – and all of it delicious.

Next time, I’ll tell you about sugar and a dessert you might even choose over a more sugary alternative!

What’s the story anyway? October 7 2015.

dinner 7.10.15

Dinner tonight in our house.

Having watched Donal’s film I sat at the computer and googled Real Meal Revolution to see what he was talking about. What I found was a free week of classes on what is called the beginner banting course. Just as well it was in holiday time as I spent the best part of three days devouring the free week information. I signed up for the five week course almost immediately. It cost me the princely sum of $49 – about €43 to get access to the whole site. Here’s the link if you want to have a look. Be warned – there’s a lot of information.

Anyway if you don’t want to sign up for the free week or even read any of what is in there I will give you the gist of it. Basically you need to be eating about 70% of your calories from fat, 25% of your calories from protein and then 5% from carbs. That sounds complicated but isn’t. It sounds impossible but isn’t. It sounds sickening – isn’t that either! It is so satisfying that after day 1 I never looked back.

So how do you do that without having to spend hours studying the videos and notes and recipes?

You give up two things – carbs and sugar. You don’t eat potato, rice, pasta, bread or porridge – or any other carb loaded food. You also give up processsed sugar of every type both natural and artificial. The only sugar that should pass your lips should come from some berries on occasion and a sweetener or two in your cofee to start with in the mornings. Oh and the weekend wine – I’m never giving that up – in fact now it has become all the more enjoyable because I imagine it as such a luxury.

I should have said give up three things! You give up the guilt. Stop punishing yourself every time you put food in your mouth. Stop agonising over calories. Stop dreading nights out because you are afraid you’ll binge and lose control and then give up on yourself all over again.

Now it all sounds a bit drastic and like just anonther fad diet – but it’s not. It is based in sound medical fact. In recent years there has been a glut of articles suddenly suggesting that in fact natural fats are better for you than low fat alternatives – people are moving back to butter and full fat yoghurts – why? Because the alternatives are so full of additives and chemicals that they cannot be better for you than a less processed alternative. The name itself – Banting actually refers to a real person – one William Banting who was a rather corpulant British undertaker to the Royal Family in the 1800s in London. He went to a physician who took him off all sugar, saccharine  – who knew it existed in the 1870s – bread and potatoes. He ate four meals a day and thrived. He was so excited by the results of his new eating plan that he published a pamphlet at his own expense expounding the virtues of the regime – hmm – sounds familiar – I’m not the first zealot then!

The first week was tough – not because I was hungry but because I didn’t really know what to eat. On the website they give you a few helpful recipes to start – cauliflower mash was the first – sounds gross – was quite lovely the first few days and we haven’t had it since – basically a head of cauliflower steamed and then pureed to a mash like consistency with about 3 ozs of butter in it. Yum! It was a good one to start with because it looked like mash and tasted a lot like it too – the psychology of that was important. The other recipe was for a pureed combination of spinach and broccoli – with cream and butter – I added to taste – again lovely, but we did wonder would we ever eat real food again.

I lost 8.5 pounds that first week. I’ve been down the depleted glycogen stores road before so I knew that a lot of that was stored water, but in five years I hadn’t managed to lose that much weight in a week of trying. The psychological boost was enormous. Coupled with the decision my husband made after only two days, that he was going to join me, made it easy to try for just one more week.

The most amazing part was that I was never hungry. Not once. I ate as much as I wanted whenever I wanted. I lost all taste for sugar after that first day. I felt full and if I didn’t I ate some more.

Here’s a sample day from that first week…….

Breakfast : 2 eggs scrambled in half an ounce of butter

Dinner: 8 ozs roast chicken, half an avocado, 1.5 ozs of cheddar cheese, lettuce, tomatoes, drizzle of garlic infused extra virgin olive oil

Tea: Seed crackers (recipe below), Philadelphia Cream Cheese and a creamy coffee – with 2 fl ozs of cream in.

No hunger. You’d be surprised how easy it is to lose the potato when you substitute with higher fat items. The other thing which is great is that none of it is processed – it’s not raw – I’m not an extremist for God’s sake – but it is all very natural and very healthy.

I bought nuts and ate those. There’s a fabulous Irish site called where they sell macadamias which are the best nut of all to eat. I also drank plenty of water. They recommend you drink only two cups of coffee or four cups of tea a day – I tried to give up tea last year – after four days my family begged me to go back on it – this time – no problem. I take either one or two cups of coffee a day, no more.

So. There’s an awful lot of information there. It was a hard first week as I say but as the weeks went by I realised that we don’t have to eat baby mush every night and load our veg with butter – really, David I don’t – to follow this lifestyle. We just eat healthy natural food.

In the next post I’ll share the list of green foods – those you can eat when you are hungry – obviously if you eat 4000 calories a day you won’t lose weight – but you know what – you won’t be able to eat 4000 calories when you are eating such nutrient dense food.

Seed Crackers

100gms linseed

100gms pumpkin seeds

100 gms sunflower seeds

60 gms sesame seeds

3 tblsp psyllium husk – available in Health food shops!

400 mls water.

Mix all the seeds and the psyllium husk in together and then pour on the water. Add lots of Himalayan Pink Salt and some pepper if you like. Leave to – congeal is the only word to describe it really and then spread it out very thinkly onto two silicon mats or greaseproof paper – it will never come off the bare oventray. Bake at 150 celcius fan oven for about an hour – keep an eye  – picture below shows how they should look. They are perfect with cheese and absolutely gorgeous with lots of good Irish butter!


Himalayan Salt – available in good butchers of all places