Blvd Foods Blog

Serving: 10-15 Fish Cakes
Prep Time: 30 minutes
Cooking Time: 30 minutes

Fish Cakes
INGREDIENTS
2 cans Pilchards in hot chilli sauce
100g Heba Bread
1 egg, whole
3 eggs, beaten
200g Dry Heba Pap
250g Holsum, for frying

INSTRUCTIONS
Decant pilchards into a mixing bowl. Split each fish in half and clean out the middle bone.
Add the bread and allow it to absorb the tomato juices. Once soft, mix the bread and fish.
Add 1 egg and mix thoroughly.
Form fish cakes by rolling the mixture into balls and flattening them.
Roll the fish cakes in the 3 beaten eggs, then the dry heba.
Shallow fry in holsum until brown and cooked.

Tartar sauce
INGREDIENTS
250ml Banting friendly mayonnaise
2 tbsp capers, chopped
2 tbsp pickled gherkins, chopped
½ tbsp flat leaf parsley, chopped
Salt to taste

INSTRUCTIONS
Combine all the ingredients together and serve with fish cakes.

Makes 3-4 portions

INGREDIENTS
3 parts HEBA
1 part water
Pinch of salt

INSTRUCTIONS

• Bring water to boil on a stove top.
• Add HEBA to water, stir with a fork until krummels form.
• Add 1 more part water as needed.

Carbs per portion: 2.3g

Banting has never been easier! Banting Blvd’s quick to prepare bread, breakfast and treat premixes are delicious, nutritious and perfect for dieters. Now HEBA, their affordable, low-carb alternative to staples, has received an international award.

In November 2015, Banting Blvd, an affiliate of The Noakes Foundation, launched an alternative to common South African staple foods, such as bread and pap, which often tend to be high in carbohydrates. HEBA, shorted from “healthy Banting”, is a low-carb and incredibly versatile product made from ground seeds and coconut flour.

With a focus on affordability, it can be used to make pap, bread or krummelpap but has captured the imagination of Banters who are using it to create low-carb versions of their favourite traditional meals such as umvubo, suji and vetkoek. “We think this product can make a real difference. It has a touch of genius” tweeted Prof Tim Noakes.

In August this year HEBA received 1^st 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,” explained Gail. “Diets most often unravel at social occasions and celebrations where food is central,” says Lizanne van Niekerk, Gail’s daughter and business partner 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.”

Issue date: 08 September 2016
Issued by:  Lizanne van Niekerk – Banting Blvd
Contact: hello@bantingblvd.co.za
Tel: 021 555 1603

Serves: 6 Vetkoek
Prep Time: 30 minutes
Cooking Time: 1 hour

Mince Curry
INGREDIENTS
500g beef mince
1 medium onion, chopped
2 tsp garlic and ginger paste
2 tomato, chopped
3 tbsp coconut oil
2 tsp ground cinnamon
2 cloves cardamom
5 curry leaves
1 tsp ground cumin
1 tsp ground coriander
1 tsp leaf masala
1 tsp turmeric
Himalayan salt, to taste
10g Flat leaf parsley, chopped

INSTRUCTIONS

• Heat the oil in a large pan and fry the onions, cinnamon and cardamom pods until golden.
• Stir in spices, fry for a few minutes.
• Mix in the tomatoes and salt.
• Add the mince and mix well then leave to simmer for 10 minutes.
• Add water as needed.
• To finish, stir through parsley.

Vetkoek
INGREDIENTS
250ml dry HEBA pap
5ml baking powder
Pinch salt
2 eggs
25ml milk
250g Holsum, for frying

INSTRUCTIONS

• Sift dry ingredients into a bowl.
• Add whisked eggs and milk. The mixture will be quite stiff.
• Roll into balls then fry in Holsum at a medium heat until golden brown on all sides.
• Drain on kitchen towel.

Makes 3-4 portions

INGREDIENTS
1 cup HEBA
3 cups water
Pinch of salt

INSTRUCTIONS

• Mix ingredients in a pot over the stove.
• Stir well, cook until boiling.
• Allow to cool as preferred.

 Carbs per portion: 2.2g

Serves: 6 – 10 fritters
Prep Time: 10 minutes
Cooking Time: 15 minutes

INGREDIENTS
1 tbsp coconut oil
500g pumpkin
125ml dry HEBA pap
½ tsp baking powder
1 tsp vanilla essence
¼ tsp cinnamon
¼ tsp nutmeg
1 tsp Himalayan salt
125ml milk
1 egg
1 tbsp Xylitol
1 tbsp Ground cinnamon

INSTRUCTIONS

• Cook butternut in water until soft. Drain off excess water and mash.
• Add the heba and baking powder to the pumpkin and mix well.
• Add the egg, vanilla and spices to the mix.
• Add milk and stir well.
• Fry spoonful’s in lightly greased, heated pan until brown on both sides.
• Sprinkle with the cinnamon and xylitol.

Serves: 2
Prep Time: 5 minutes
Cooking Time: 40 minutes

INGREDIENTS
250g extra-lean minced beef
1 clove garlic, peeled and crushed
1 large onion, peeled and chopped
2 tbsp dry HEBA pap
125ml beef stock
Himalayan salt
Ground black pepper
50g cheese, grated

INSTRUCTIONS

• Heat a large non-stick frying pan and add the mince. Fry for 6mins, stirring occasionally, until browned. Add the garlic and onion and cook for a further 2 mins. Stir in the heba  and cook for 1min.
• Add the stock to the pan and stir. Season with black pepper.
• Bring to the boil and allow to simmer for 10-15mins, removing the lid for the final few minutes.
• Spoon the mince into a large shallow dish, then top with creamy HEBA pap, smoothing the surface. Top with grated cheese and place under a preheated grill for 4-5mins or until the top is golden brown.

Serve: 4
Prep Time: 30 minutes
Cooking Time: 1 hour 30 minutes

INGREDIENTS
15 ml coconut oil

2 large onions, diced
1 clove garlic, crushed
1 kilogram stewing lamb (or mutton), cubed
Water (enough to cover the meat)
125ml beef stock
500g tomatoes, chopped
5 ml Xylitol
2 ml dried thyme
5 ml fresh coriander
Seasoing to taste

INSTRUCTIONS

• Heat the coconut oil in a large saucepan. Sauté the onions and garlic for about 5 minutes or until the onions are transparent.
• Add the meat and brown quickly on all sides.
• Add the seasoning, a little stock and water then allow to simmer.
• Cover and cook until the meat becomes tender. 
• Add tomatoes, xylitol, herbs and the rest of the stock until the tomatoes have completely cooked through, approx. 1 hour.
• Serve with HEBA krummelpap and frech coriander.

Serves: 2
Prep Time: 5 minutes
Cooking Time: 40 minutes

INGREDIENTS
10 chicken Feet
2 tsp turmeric
2 tsp Himalayan salt
Water

INSTRUCTIONS

• Rinse the chicken feet under cold running water and remove any feathers that may still be on.
• In a deep pot, bring to the boil enough water to cover the chicken feet. Add the salt, turmeric and chicken feet and simmer until soft.
• Skim off any feathers that may float on the water.
• Drain the water and serve with Krummelpap.

Serves: 2
Prep Time: 10 minutes
Cooking Time: 5 minutes

INGREDIENTS
A selection of your favourite cheeses
A selection of Banting cold meats
A selection of Banting spreads and preserves
Crostini Bread

INSTRUCTIONS

• Follow the instructions on the back of the HEBA packet to make Bread in a Mug.
• Slice the bread into even disks and toast by frying in a hot pan, use butter or coconut oil.
• Arrange the meats, cheeses and crostini on a board and serve.