Blvd Foods Blog

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.

Serves: 2
Prep Time: 20 minutes
Cooking Time: 30 mins

Heba Crust
INGRENDIENTS
200g HEBA
2 eggs, beaten
3 tbsp xylitol
½ cup water

INSTRUCTIONS

• Preheat the oven to 190˚C.
• Combind all the ingredients.
• Press mixture down into a well-greased, lined tart dish and rest for 10-15 minutes.
• Prebake the crust for 15-20 minutes.
• Allow to cool.

Custard Filling
INGREDIENTS
4 Large Eggs
250 ml Cream
300ml Full Cream Milk
60ml Xylitol
1 tsp Vanilla Essence
1 tsp Cinnamon

INSTRUCTIONS 

• Preheat your oven to 180C.
• In a bowl, whisk together the eggs, xylitol and vanilla essence. Add the milk and the fresh cream, mix well.
• Pour mixture into HEBA tart base.
• Place into a bigger dish with water in (Bain Marie).
• Put it in the oven and bake for 30 minutes until the custard is firm and golden brown.
• Remove from the oven and sprinkle with cinnamon.

Serves: 2
Prep Time: 10 minutes
Cooking Time: 15 miuntes

Creamy Spinach Pap
INGREDIENTS
100g spinach
1 cup dry HEBA pap
3 cups water
Pinch of salt

INSTRUCTIONS

• Rinse the spinach under cold running water and roughly chop.
• Boil the spinach in salted water until cooked through.
• Bring the water and salt to boil.
• Add HEBA and stir until combined.
• Add the cooked and drained spinach to the pap and mix thoroughly.

Crumbed Sole
INGREDIENTS
2 sole fillets
200g dry HEBA Pap
2 eggs, beaten
½ tbsp Himalayan Salt
250g Holsum, for frying

INSTRUCTIONS

• Using kitchen towel, pat each fillet dry. Add salt to beaten egg.
• Roll each fillet in dry HEBA, egg mixture then dry HEBA again.
• Shallow fry in holsum until golden brown and cooked.

Serve fish with creamy spinach pap.