Banting on the Go! Cape Town’s Low Carb Friendly RCaffe

RcaffeI started low carbing 4 years ago and specifically started this blog to help my fellow SA banters find low carb friendly products. It was a mission back then and most of my food had to be made from scratch. Fun at times, but when pressed for time it became very limiting.

The past year I’ve seen a boom in readily available low carb products (breads, cereal, biscuits) and even banting pizza bases at restaurants. The possibilities are endless and slowly but surely banting is becoming more of a lifestyle, rather than a thought consuming diet.

Going to a restaurant whilst banting can often be a stressful event – having to scroll down the menu sifting out the carbs. Then having to explain to your waiter “no toast, no potatoes, no sugar!”.

91bf1a2b866f56fd264e733c212548ceImagine having a purely low carb menu, made with the best quality ingredients. Sit back, relax and let RCaffe do the banting for you. This coffee shop on 138 Long Street doesn’t just have a banting “option”, they have a varied and delectable banting menu PLUS dessert. I had one look at the menu and my mouth watered. So, I jumped into my car drove over and grabbed a takeaway low carb brownie. You can really taste the quality – moist and dense chocolate cake with a rich chocolate ganache icing. Better than I could ever bake. I’m going for the low carb blueberry cheesecake next time I’m in town!

With more restaurants jumping on the bantwagon (I just made up that word now, seriously impressed with myself), us low carbers can honor our health AND eat like kings 🙂carb free cake1_edited-1

Crunchy Granola – Low Carb, Gluten Free, Sugar Free

Cravinlow carb granolag that extra crunch in the morning?

For those of us struggling to make do without our favourite sugar laden cereal in the morning, this low carbilicious recipe is da bomb! And super easy to boot.

Serves 8 – 3.2g Carbs per 50g Serving

Tip: I used all the leftover ingredients from making Low Carb Rusks.

1/2 Cup Almond Slivers
1/2 Cup Pecan Nuts
1/2 Cup Mixed Nuts or nuts of choice
1/4 Cup Pumpkin Seeds
1/4 Cup Linseeds
1/4 Cup Sunflower Seeds
1 Tbsp Almond Flour
1 Tbsp Dessicated coconut
2 Tbsp Butter
2 Tbsp XylitolLow Carb granola

Preheat oven to 180 C.
Chuck all the nuts in a food processor and chop them a few times – preferably to an average of 5mm pieces. Or how you  like.
Melt the butter and xylitol together.
Mix all the dry ingredients and add the butter mixture. Make sure you get everything coated with butter.
Spread out in a baking tray and bake until golden for about 15-20 min. Give it a mix and bake another 5-10 minutes. Have a looksy every now and then to make sure you don’t burn your expensive ingredients!

Ultra deluxe brekkie:
Double Cream Greek yoghurt, sliced strawberries, topped with this crunchy granola.

Braai Potato Salad – Tater Free!

Low carb potato salad

A lekker summer braai and potato salad – need I say more?

A good ol’ chop sizzling on the grill is the epitome of why we love low carbing so much. But then the potato salad makes us all sad again 😦
No more!

I’ll tell you a little secret… the vegetable in this picture is not potato but LCHF’s most versatile veggie – you got it! The cauliflower!

Guys, it’s good. However, I will leave you with a tough decision – to cook or not to cook. I’ve always preferred raw cauliflower to cooked cauliflower, so for me the choice is easy. If you want a potato salady texture, steam the cauliflower beforehand.

Serves 8 – 4g Carbs Each

Low carb potato salad1 Chopped Cauliflower head – steamed or raw
1 Chopped Spring Onion
2 Sliced Boiled Eggs
1/2 Feta Round Crumbled
1/2 Cup Mayonaisse
1/2 Cup Plain Yoghurt
Salt and Pepper to taste

Mix the mayo and yoghurt.
Add to the cooled ingredients, don’t add all at once – decide how saucy you want it.
Flavour with salt and pepper and garnish with Paprika!
If you’re craving the traditional condensed milk salad, add some sweetener to the mayo mix to taste.

Also check out this winner recipe – Brocolli and Bacon Salad.

“Can’t believe it’s Low Carb” Bread – Gluten Free, Low Carb, Sugar Free

Hey guys, I’m back!Low Carb Bread

I’ve been quiet for a long time now, working offshore with limited internet access and no kitchen of my own. I just wanted to thank all my readers who have made such nice and inspiring comments on my blog. It’s such a treat to get feedback!

I’m back in action for a while at least and thought I would kickstart with an all time favourite… Bread

The dreaded word for low carbers. Staring at us from the bakery isle, steaming wafts of gluteny goodness. Well, no more, my friends! For I have found a rare treasure on my travels (okay I’m over exaggerating). For all the Northern Suburb Capetonians, or online shoppers, check this out: Creeds Low Carb Bread Mix (6g carbs per loaf)

Also sold at the health store in Willowbridge, Bellville, next to the Pick n Pay for R70. Tip: While you’re there, get xylitol at the winner price of R100/kg.

I was actually looking for almond flour to make my own low carb bread, using a recipe I got from my trusty Wheat Belly Recipe Book. Instead I found this mix, and boy I’m glad I did. Add some eggs, salt, butter, honey (or xylitol) and a dash of apple cider vinegar. Voila! It’s really good, guys. I’m very impressed.

But for those who can’t access this mix, make your own (all flours can be found at any Dischem, or grind them yourself using a coffee grinder)

1 cup Almond Flour
1/2 cup Coconut Flour
1/4 cup Flaxseed Flour
1 1/2 tsp Baking Powder
1/4 tsp Salt
1 tbs Xylitol

5 Eggs
1/4 cup Coconut oil / Melted butter
1 tbs Buttermilk / Apple Cider Vinegar

Mix all ingredients in a food processor and pulse.
Pour into a oiled bread pan.
Bake at 180 C for 30 minutes.

If you cut 24 slices: carbs per slice = 3 g carbs.
64 g carbs
per loaf. Calculated via

Or like me, you can just make the dry ingredients mix, and make tiny little loaves (with your tiny loaf pan) as you want to eat them. Because, let’s face it, there’s no bread like steaming fresh bread. Especially with butter melting on top!Image


Aaaaand.. I’ll probably just eat the whole loaf in one go, so tiny ones are better.

Low Carb Product of the Day – All Gold Light Tomato Sauce

Low Carb All Gold Tomato SauceWhat’s a boerewors without All Gold?

For those who are not aware, tomato sauce is packed with sugar. Boooo! Luckily All Gold has decided to rescue the naked low carb boerewors (as delicious as it is) with its sugar free Light Tomato Sauce. I’ve tried it and it was tomatoey enough for me, guilt free! There is some sugar from the tomatoes, but it totals to about 1g carb / 16 g serving. So try not to guzzle it straight from the bottle, as tempting as it may sound.

Now, summer braai with free abandon!


Sugar Free Ice Tea – 1 Minute Prep Low Carb

Low Carb, Sugar Free Ice TeaIt’s summer and it’s ice tea time!
There are so many delicious ice teas on the market, but so few of them are low carb. Lipton has a sugar free peach or lemon ice tea and Elgin also has punch, peach and lemon flavours (which are nice and tangy, but a bit too sweet). But I want more!!

Here is a quick and easy, low carb version:

1 500 ml Bottle (Empty Coke bottel, etc.)
1 Teabag (Flavoured tea is nice)
500 ml Water
1 Sachet Sweetener
1 Lemon Quarter
Mint leaves or Cucumber slices are optional

Basically just mix everything together and store in the fridge for a few hours. Or you can leave it outside for 30 minutes and chuck some ice blocks in it and drink!

Some flavoured teas for thought:

I used Bois Cheri Mauritian Coconut Flavour Tea (they sell it at Vredehoek Spar)
Woolworths has a great selection, like the Peach flavour.


Feasting on Pizza Toppings the Low Carb Way

pizzaThe hardest part of any diet is incorporating it into your social life. Especially when it involves an outing to the pizzeria. Last night I inspected the menu with my well-trained low carb eye and decided on a steak with salad. But then… the smell of delicious, mouth watering grilled mozzarella filled my nostrils. I couldn’t face watching my friends feast on on melted cheesy goodness right next to me! But cheese is low carb, right? And so are most of the other pizza toppings!

Yes, my fellow low carbers, I ordered a pizza, picked up my fork and proceeded to scoop off the toppings… and it was delicious. I left the sad-looking, gluten and carb-filled base right there and left the restaurant feeling satiated and satisfied. Yes, people looked at me funny and I might have tried to shamefully hide my naked pizza base by cutting it up and stacking it into a tower (which didn’t work, big surprise). But I’m a low carber and I’ll own it! Don’t fall under the mocking looks of your friends, you’re eating the best part of the pizza AND losing weight. Winning at life 🙂

Low Carb Product of the Day – Canderel Green

Canderel Green SteviaI’m always looking for new sweeteners to fool my sweet tooth and I’m excited to see a new Canderel on the market! This is marketed as a Stevia product, which is a non-nutritive sweetener often used for baking. Interestingly enough, the bulk of the product actually consists of erythritol, a sugar-alcohol similar to xylitol but BETTER.

From Wikipedia: “In the body, most of the erythritol is absorbed into the bloodstream in the small intestine, and then for the most part excreted unchanged in the urine. About 10% enters the colon.[5] Because 90% of erythritol is absorbed before it enters the large intestine, it does not normally cause laxative effects, as are often experienced after consumption of other sugar alcohols (such as xylitol and maltitol),[6] although extremely large doses can cause nausea and borborygmi.[7]

The reason I’m excited about this is because I’ve been trying to find erythritol in SA, but could only find Xylitol in the local shops. Also, I’ve heard that erythritol can “caramelize”, something I really need to experiment on. My first project will be this: Salted Peanut Caramel Clusters (low carb and gluten free). It sounds to good to be true!

Canderel Green Nutritional Info

How is there 2g of Carbs in a 1.5 g stick, I don’t know…
You might freak out when you see the 98% carbs like I did initially, but we need to remember that sugar alcohols are counted as carbs. These carbs are undigestible and will pass through your body with no impact on your blood sugar. Isn’t that just heavenly?


Let me know what you’re experience is with Canderel Green 🙂

Crispy Salmon on Cauliflower Mash – Low Carb for Kings

I started off my induction with a bang!Crispy Salmon Low Carb

Look at this picture. Just look at it. Does that look like diet food? It sure didn’t taste like it 🙂
Soft, juicy salmon fillet with a black pepper encrusted skin on a bed of creamy parmesan cauliflower mash. Life doesn’t get better than this, my friends.

Cauliflower Mash:

Head of Cauliflower
2 Tablespoons Butter
3 Tablespoons Grated Parmesan

Boil the cauliflower in water until soft.
Mash it up in a food processor.
Add butter and parmesan and mix.

Thanks to Gordon Ramsay for this fantastic recipe:

Crispy Salmon:

Salmon Fillet
Olive Oil
Black Pepper

Turn the fillet skin side up.
Score the skin with diagonal cuts (about 5mm deep).
Rub salt and pepper inside the cuts.
Heat oil in a pan until hot and add fillet skin side down.
Wait until fillet has cooked 2/3rds.
Flip fillet and cook for another minute.
Serve on a comfy bed of mash and devour 🙂

Sugar Free for Summer! – Low Carb, Sugar Free Drinks

I’m back!coke zero, low carb, sugar free

I’ve returned from a bout of carb bingeing  followed by severe calorie restriction. Yes, my low carb friends, I fell of the wagon… It happens to all of us, but luckily we return with renewed vigour! Especially after the horrors of calorie restriction. So much lentil soup… bleurgh.

To get me back on track, I’ve started the Atkins induction. For those of you who are not aware of what this is, it’s a two week phase of only 20g carb intake per day (15 g of which must come from veggies). This allows your body to effectively switch over into fat burning mode. Which is the mode I would very much like to be in for bikini season 🙂

Of course I must start my new low carb phase by stocking up on low carb goodies. This got me thinking that some of you might like to hear about all the sugar free drinks we have available in SA. Coke Light is awesome and everything, but it is not the end-all and be-all of sugar free drinks. We all know the first step of low carbing is Ditch. Sugary. Drinks. Taking in 16g of sugar just to quench your thirst? Not worth it.

A world of sugar free goodness awaits you!

Soda:fanta zero, low carb, sugar free

Coke Light and Coke Zero
Stoney’s Ginger Beer Zero 2L
Sprite Zero
Fanta Orange Zero 2L – This tastes like real Fanta!!

Ice Tea:

Lipton Peach Ice Tea Light
Elgin Dew Peach, Lemon or Punch Lite


Sodastream Cola Sugar Free – Splendasodastream sugar free, low carb
Sodastream Cranberry and Raspberry Sugar Free – Splenda
Sodastream Lemonade Sugar Free – Splenda
Brookes Low Cal Lemon-Lime, Oros, Passion Fruit
Slimsy Squash

(Please check the carb count and sweeteners for these when you’re browsing the aisles, the info on the web is scarce!)


Woolworths Sugar Free Ginger Beerwoolworths sugar free ruby grapefruit, low carb
Woolworths Sugar Free Lemonade
Woolworths Sugar Free Orangeade
Woolworths Sugar Free Ruby Grapefruit
Woolworths Bitter Orange Sugar Free
Woolworths Ginger Ale Sugar Free
Woolworths Dry Lemon Sugar Free
Woolworths Tonic Water Sugar Free

(Yay for Woolworth’s interesting and yummy variation in Sugar Free drinks!)

Energy Drinks:red bull sugar free, low carb

Red Bull Sugar Free

With a list like this, who needs sugar?
I would love to hear back from you guys on your personal experience with sugar free drinks and any products I can add to my list 🙂