Easter is around the corner and we are all looking forward to the break, but dreading the family feasts where healthy food options are limited. Don’t fall into temptation!
We compiled a Banting Easter Menu, five recipes that you can serve up for family and friends. Ditch the unhealthy stuff and binge on these tasty but guilt-free meals.
Broccoli and Cauliflower Falafels
Servings: 4 | Preparation Time: 30 minuts | Vegetarian
FOR THE FALAFELS:
100 g broccoli ‘rice’
280 g cauli ‘rice’
1 small red onion, sliced
2 garlic cloves, chopped
130 g walnuts, toasted and chopped
2 tsp ground cumin
7 g fresh parsley, chopped
5 g fresh mint, chopped
1 large egg
2 tsp baking powder
Himalayan salt and black pepper
Coconut oil, for deep-frying
FOR THE SAUCE:
2 tsp lemon juice
1 cup double cream yoghurt
5 g each fresh mint and dill, finely chopped
Paprika, to sprinkle
Sesame seeds, to scatter
For the falafels: Heat a pan over medium heat, add the broccoli and cauli ‘rice’ and cook for 3–4 minutes to remove all excess moisture, then set aside and allow to cool. Place in a food processor, add remaining falafel ingredients and blitz to combine. then form into small balls.
Heat the oil to 180ºC, fry the balls until golden and crispy, then drain on paper towel.
For the sauce: Whisk the lemon juice, yoghurt and herbs together and sprinkle paprika on top.
To serve: serve falafels hot, with sesame seeds scattered over the top, and with dipping sauce on the side.
Grain-free Banana Orange and Sesame Bread
Servings: 1 loaf | Preparation Time: 50 minutes | Vegetarian
2 cups almond flour
1/3 cup flaxseed flour
1 tsp baking powder
1/2 tsp bicarbonate of soda
1 Tbs black OR white sesame seeds
1/2 tsp orange and sesame salt
200 g very ripe bananas
1 vanilla pod, seeds scraped and pod kept
1 extra-large egg
100 ml full-fat yoghurt
1 Tbs apple cider vinegar
1/3 cup orange blossom honey
Grated rind of 1 orange
Juice of 1/2 orange 1 Tbs MCT oil
Preheat the oven to 180 °C. Combine all the dry ingredients in a mixing bowel, and give it a whisk to incorporate.
Place all the remaining ingredients in a blender and blend until smooth.
Add the wet ingredients to the dry ingredients and whisk to combine.
Pour into a buttered bread tin and pop into the oven for 40 minutes. Allow to cool completely before slicing.
Tip: slice the entire loaf, then individually wrap each slice and freeze.
Baked Zucchini Fritters
with whipped goats cheese and pickled blueberries
Servings: 12 tarts | Preparation Time: 1 hour 5 minutes | Vegetarian
80 ml red wine vinegar
1/4 red onion, finely chopped
30 ml xylitol
Pinch of salt
1/2 cup fresh blueberries
2 large zucchinis, grated
1/2 cup ricotta
1/2 cup white cheddar, grated
1/4 cup ground almonds
2 large eggs, whisked
1 tsp garlic, finely chopped
1 tsp ground cumin
3.75 ml salt
Pinch of cayenne pepper
Pinch of nutmeg
Whipped goat’s cheese:
150 g chevin log, at room temperature
80 ml cream
Salt and pepper
1/4 cup walnuts, toasted and finely chopped
12 small basil leaves or micro herbs, to garnish
For the pickled blueberries, heat the vinegar, onion, xylitol and salt in a saucepan over medium heat. Simmer for 1 minute and then pour the hot mixture over the blueberries. Allow to cool.
For the fritters, pre-heat the oven to 200°C. Grease a muffin tin generously with some cooking spray. Stir all of the ingredients for the fritters together and divide the mixture between all 12 of the muffin holes in the tin. Bake for 15-18 minutes until firm. Cool in the tin for 5 minutes. Gently loosen the sides with a knife and transfer each fritter to a cooling rack. Allow to cool.
For the whipped goats cheese, place everything in a mixing bowl and using an electric whisk whip the mixture for a minute until thick. Place in a piping bag fitted with a large round nozzle.
To serve, pipe a dollop of the whipped goats cheese on to each of the cooled fritters. Remove the blueberries and onions with a slotted spoon and scatter some over each fritter with the goats cheese. Garnish with a bit of chopped walnuts and a basil or micro leaf.
Tip: The pickled blueberries can also be replaced with sundried tomato pesto, caramelized onions or fruit chutney for different flavour profiles.
Roasted Fish and Tomato Tray Bake
Servings: 4 | Preparation Time: 30 minutes | Pescatarian
4 200g sustainable fish fillets
1 Tbs extra virgin olive oil, extra for drizzling
4-6 Tbsp red pepper pesto
Himalayan salt and black pepper
300g baby asparagus, trimmed
180 g fine green beans, trimmed
250 g assorted cherry tomatoes
2 Tbsp balsamic vinegar
Fresh marjoram to garnish
Heat the oven to 180ºC.
Rub the fish with olive oil and top with pesto; season well.
Place the asparagus and green beans on a baking tray, season and top with the fish. Dot the cherry tomatoes around the tray, drizzle over extra olive oil and balsamic vinegar.
Bake for 15–20 minutes.
To serve: Drizzle with olive oil and scatter fresh herbs.
Coconut Bliss Balls
Servings: 10 balls | Preparation Time: 5 minutes + chill time | Vegan
1 cup coconut flour
1/2 cup desiccated coconut
1/4 cup sunflower seeds
1/2 cup coconut oil
1/4 cup nut butter
Place all ingredients in a food processor and blend until the mixture resembles soft sand.
Shape into small balls by rolling in your hands.
Drop them in a bowl of desiccated coconut to coat and then store in the fridge or freezer to allow them to harden.