Community eBook

All new HEBA recipes created and inspired

by our online community!
INDEX
SAVOURY SNACKS
Easy HEBA Crispy Chicken 4
Easy HEBA Pizza Base 5
HEBA Soft Rolls 6
HEBA Cheese and Onion Muffin in a Mug 7
HEBA Sour Pap 8
HEBA BBQ Chicken Strips 9
HEBA Bacon & Egg Muffins 10
HEBA Yeasty Bread 11
HEBA Cheesy Meatball Bites 12

SWEET TREATS
Easy HEBA Peanut Butter Pancakes 14
HEBA Porridge with Amasi 15
HEBA Choc Fudge Mug Cake 16
HEBA Peanut Butter Cookies 17
HEBA Vanilla Cupcakes 18
HEBA Millionaire Shortbread 19
HEBA Carrot Cake in a Mug 20
HEBA Double Chocolate Muffin in a Mug 21
HEBA Blueberry Scones 22
HEBA Ginger Biscuits 23
HEBA Trail-Mix Rusks 24
HEBA Mosokho Buns 25
HEBA Malva Pudding 26

KEY
C = cup • T = tablespoon • t = teaspoon
ml = millilitre • g = gram
SAVOURY
EASY HEBA
CRISPY
CHICKEN
Cooked by Banting 7 Day Meal Plans community member’s Maleeto Heroine
Sekgobela and Obakeng Seloma.

YO U ’ L L N E E D : MAKE IT:
2 large chicken breasts, cut 1. In a bowl, mix all of the dry ingredients together.
into strips 2. In a separate bowl, beat the eggs until combined.
1C HEBA 3. Dip the chicken strips first into the eggs until coated. Then dip
⅔C coconut flour the chicken strips into the dry ingredients until fully coated.
2 large eggs 4. Heat the coconut oil in a pan on a medium heat.
1½t baking soda 5. Carefully drop the coated chicken strips into the hot coconut
1t salt oil and fry for 5 minutes on each side until golden brown.
1t paprika 6. Serve with our favouirte Banting sauces and enjoy!
2T coconut oil, to fry
EASY HEBA
PIZZA BASE
Recipe and images courtesy of Petra Ceronio.

YO U ’ L L N E E D : MAKE IT:
⅓C HEBA 1. Preheat oven to 180°C and prepare a tray with baking paper.
100ml greek yoghurt or amasi 2. Mix all of the ingredients together. Divide the mixture into two
2T cream cheese and roll into balls.
1 egg 3. Place the two balls on the baking tray and flatten. Tip: use
Pinch of salt & pepper a second piece of baking paper over the pizza balls when
2t Italian Herbs, optional flattening.
Banting toppings 4. Bake for about 15 minutes, or until the bases start to brown.
For extra crispy bases, spread a layer of melted butter over
them before baking.
5. Remove from the oven, add Banting toppings of choice and
then grill in the oven until the cheese has melted. Enjoy!
HEBA
SOFT ROLLS
Recipe by by Natalie Lawson of fortheloveofbanting.blogspot.com

YO U ’ L L N E E D : MAKE IT:
100g HEBA 1. Preheat oven to 180°C and prepare a baking.
2t baking powder 2. In a bowl, mix together dry ingredients until well combined.
2T psyllium husk 3. Mix together egg whites and apple cider vinegar.
1t salt 4. Slowly add the boiling water, bit by bit - do not over mix.
3 egg whites 5. Divide the dough into 4 and shape into a round disk. Place
2½T apple cider vinegar on the baking sheet then into the oven while the dough is
1C boiling water still warm.
6. Bake for 45 minutes, remove from the oven and allow to
cool completely.
7. Enjoy!
HEBA CHEESE
AND ONION
MUFFIN IN A MUG
Recipe by Banting 7 Day Meal Plans admin, the one and only, Natalie Lawson!

YO U ’ L L N E E D : MAKE IT:
3T HEBA 1. Grease a microwave friendly mug.
4T water 2. Add all of the ingredients to the mug, leave some onion and
3T onion, chopped and fried cheese for topping. Mix until well combined with no lumps.
2T grated cheese 3. Top with leftover onion and cheese, then microwave on high
1T onion powder for 2½ minutes (microwave times may vary).
1 egg 4. Remove from mug and allow to cool. Enjoy!
¼t baking powder
HEBA
SOUR
PAP
Cooked by Banting 7 Day Meal Plans group members Mamie Mando Sathekge
and Orapeleng Mpshe.

YO U ’ L L N E E D : MAKE IT:
(for one serving) 1. Mix all of the ingredients together in a bowl, except the
4T HEBA second cup of water.
1T apple cider vinegar 2. On medium-high heat, add the second cup of water to a pot
1T sweetener (xylitol or erythritol) and bring to boil.
2t butter 3. Add the HEBA mixture to the boiling water and stir
Pinch of salt continuously on low heat. Let it cook for 4-5 minutes.
¼C warm water 4. Serve with dinner and enjoy!
Another ¼C water
HEBA
BBQ CHICKEN
STRIPS
YO U ’ L L N E E D : MAKE IT:
4 large chicken breasts, sliced 1. Preheat oven to 180°C and prepare a tray with baking paper.
into strips 2. In a bowl, mix all the dry ingredients together. In a separate
1C HEBA bowl beat the eggs until well combined.
⅔C coconut flour 3. Dip the chicken strips into the egg mixture until fully coated
1½t baking soda then place the chicken strips into the dry ingredients and
1t himalayan salt coat fully.
1t paprika 4. Place the strips on the baking tray and bake for 15 minutes
2 large eggs until the crust is golden brown.
½C Banting BBQ sauce 5. Dip each strip into the BBQ sauce and place back onto the
baking tray. Bake for another 15-20 minutes until the chicken
strips are cooked through.
6. Allow to cool then serve with Banting ranch sauce or more
Banting BBQ sauce.
7. For dinner: serve in lettuce tacos with a fresh cucumber,
tomato salsa and Banting sweet chili sauce.
HEBA
BACON & EGG
MUFFINS
YO U ’ L L N E E D : MAKE IT:
3T HEBA 1. Preheat the oven at 180°C and prepare a muffin tray.
6 large eggs 2. Sauté the chopped vegetables in a pan with olive oil or
3T full-cream milk or cream butter, until soft and cooked through.
1 whole red pepper, diced 3. Add the bacon bits to the pan and cook until crispy. Season
½ onion, chopped and set aside.
¼C grated cheese 4. In a bowl, whisk the eggs until combined. Add the HEBA,
4 rashers of bacon, diced cooked veggies, bacon, milk and cheese. Mix until well
Salt and pepper combined.
5. Pour the mixture into the muffin tray. Place in the oven and
bake for 15-20 minutes, or until cooked through and golden.
6. Serve warm and enjoy!
HEBA
YEASTY
BREAD
Recipe credit to Natalie Lawson of For the Love of Banting

YO U ’ L L N E E D : MAKE IT:
⅔C HEBA 1. Preheat oven to 180°C and prepare a loaf tin.
4T psyllium husk 2. Mix together water, honey and yeast. Set aside to ferment for
1t salt 10 minutes.
1 packet dry yeast 3. Beat eggs until light and fluffy. Fold in the HEBA, salt and
1T honey or xylitol psyllium husk.
1C warm water 4. Add in the yeast mixture and mix well to combined.
5 eggs 5. Add the mixture immediately to the loaf pan. Bake for 1 hour
or until browned.
6. Remove from pan, and allow to cool completely before
slicing. Enjoy!
HEBA CHEESY
MEATBALL
BITES
YO U ’ L L N E E D : MAKE IT:
500g beef mince 1. Preheat oven to 180°C and prepare a baking tray.
1T minced garlic 2. In a bowl, mix together all ingredients (except for the cream
2t dried oregano cheese) until well combined.
1t coriander seeds 3. Roll the mixture into balls. Use your finger to hollow out the
Salt and pepper to taste center and stuff with cream cheese.
1 egg 4. Heat some oil in a frying pan. Fry meat balls until brown on
1T HEBA all sides.
250g cream cheese (or 5. Place onto the baking tray and bake for 15 minutes.
mozzarella) 6. Serve with your favourite Banting sauces. Enjoy!
SWEET
EASY HEBA
PEANUT BUTTER
PANCAKE

YO U ’ L L N E E D : MAKE IT:
1T HEBA 1. Add the eggs, peanut butter, vanilla essence and xylitol to a
1t baking powder bowl. Mix with a fork until smooth and combined.
2 eggs 2. Once combined, add the HEBA and baking powder. Mix with
1T peanut butter, sugar free a fork again until smooth with no lumps. Add water or milk to
1t vanilla essence loosen mixture if needed.
1T xylitol/erythritol to taste. 3. Melt butter in a pan over medium heat. Pan fry until golden
brown and crisp.
4. Enjoy with fresh cream, cinnamon or a dollop of yoghurt.
HEBA
PORRIDGE
WITH AMASI
YO U ’ L L N E E D : MAKE IT:
¼C HEBA 1. The answer is yes: HEBA can be enjoyed uncooked! For this
1t ground cinnamon quick and easy porridge recipe, just add cinnamon, amasi,
1t xylitol or erythritol butter and sweetener of choice to HEBA. Mix well and add
⅔C amasi extra amasi for your desired consistency.
Butter, softened 2. Serve with a dollop of butter for extra creaminess.
HEBA
CHOC FUDGE
MUG CAKE
Baked by Banting 7 Day Meal Plans community member Sisipho Sish-Lady
Gubelana.

YO U ’ L L N E E D : MAKE IT:
2T HEBA 1. Grease a mug with butter or coconut oil.
2T butter 2. Add butter to the mug and melt in the microwave (about 30
2T cream seconds).
1T cocoa 3. Once the butter is melted, add in the HEBA, cocoa, erythritol
1T erythritol (or to taste) and pinch of salt. Mix with a fork until well combined.
1 egg yolk 4. Once mixed, add the egg yolk and cream. Mix until smooth
Pinch of salt and well combined.
5. Place a paper towel into the microwave and set the mug on
top (to catch any overflowing batter). Cook on high for 70-90
seconds (time can vary).
6. Allow to cool for a couple minutes then enjoy!
HEBA
PEANUT
BUTTER
COOKIES
Baked by Banting 7 Day Meal Plans community member’s Mané da Conceição
and Sindo Mbuthu.

YO U ’ L L N E E D : MAKE IT:
½C peanut butter, sugar free 1. Preheat oven to 180°C and prepare a baking tray.
4T erythritol or xylitol 2. In a bowl, add all ingredients and mix with a spatula until
1 egg well combined.
1t vanilla essence 3. Using a tablespoon, scoop out dough and form into balls.
2T HEBA Place on the baking sheet. Press flat with a fork forming a
criss-cross pattern.
4. Bake for 12-15 minutes, until the tops are crisp and golden.
5. Remove from the oven and allow the cookies to cool. Enjoy!
HEBA
VANILLA
CUPCAKES
YO U ’ L L N E E D : MAKE IT:
½C HEBA 1. Preheat the oven to 180°C. Greace and line a muffin tray with
½C macadamia flour cupcake cases.
½t baking powder 2. Melt the coconut oil then add the eggs, beat till frothy.
1T apple cider vinegar 3. Add the apple cider, almond milk, vanilla essence and
¼C xylitol sweetener. Mix well.
5 eggs 4. Sift in the HEBA, baking powder and macadamia flour. Mix
¼C almond milk well.
3T coconut oil 5. Spoon into cupcake holders. Bake for 20 minutes or until a
½t vanilla essence toothpick comes out clean. Allow to cool.
6. Whisk the icing sugar ingredients together until smooth. Cover
For the Icing: the bowl and place in the fridge for 20 minutes while the
⅔C butter, soften cupcakes cool down.
½C powdered xylitol 7. Frost the cupcakes and enjoy!
¼t vanilla essence
1t yellow food colouring
HEBA
MILLIONAIRE
SHORTBREAD
Baked by Banting 7 Day Meal Plans community members Ann Costar Lotter and
Mariki Roos.

YO U ’ L L N E E D : MAKE IT:
HEBA shortbread layer: 1. Shortbread layer: Preheat oven to 180°C and prepare
100g HEBA a baking dish.
2T coconut flour 2. Combine ingredients for HEBA shortbread in a bowl and mix
100g butter, softened until well combined. Press dough into baking dish and bake
Pinch of salt in oven for about 10-15 minutes (until golden brown).
4-6T erythritol or xylitol 3. Remove the baking dish and let it cool for 30 minutes.
4. “Caramel” layer: Combine ingredients in a pot on medium
“Caramel” layer: heat, whisk for 2 minutes until well combinded. Allow to cool
½C peanut butter, sugar free completely. Pour “caramel” over shortbread and put into the
¼C coconut oil or butter freezer to set for about an hour.
4-6T erythritol or xylitol 5. Chocolate layer: melt ingredients together and mix until
1t vanilla essence smooth, then pour chocolate over “caramel” and add back
to the freezer until firm.
Chocolate layer: 6. Cut into small bars and enjoy!
½C dark chocolate *Can be kept in the freezer for about a month.
2T coconut oil
HEBA
CARROT CAKE
IN A MUG
Baked by Banting 7 Day Meal Plans admin Natalie Lawson of For The Love Of
Banting website.

YO U ’ L L N E E D : MAKE IT:
¼C carrot, grated 1. Mix all of the ingredients together until smooth with no lumps.
½t baking powder Pour into a greased mug.
3T HEBA 2. Microwave on high for 2½ minutes, or until cooked through.
2T xylitol or erythritol 3. Remove from cup and allow to cool.
3T amasi or milk 4. Serve with a dollop of yoghurt and enjoy!
1 egg
½t mixed spice
¼t ground cinnamon
Drop of vanilla essence
HEBA DOUBLE
CHOCOLATE
MUFFIN IN A MUG
YO U ’ L L N E E D : MAKE IT:
3T HEBA 1. Grease an microwave-proof mug.
4T water 2. Mix all the ingredients together in the mug until well
4-6 blocks of dark chocolate combined.
2-4 raw walnuts, chopped (or 3. Microwave on high for 2½ minutes (times may vary).
any nuts) 4. Remove from cup and serve with Banting ice cream or
2T cacao powder whipped cream. Enjoy!
1 egg
¼t baking powder
HEBA
BLUEBERRY
SCONES
Recipe and images by Lerato Pearl

YO U ’ L L N E E D : MAKE IT:
1½C HEBA 1. Preheat oven to 180°C and prepare a baking tray.
1t baking powder 2. Combined HEBA, baking powder, salt and xylitol in a bowl
⅛t himalayan salt and mix well to remove any lumps.
2T xylitol 3. In a separete bowl beat together eggs, melted butter, lemon
¼C butter, melted juice, vanilla essence, lemon zest and yogurt.
1T lemon juice 4. Mix the dry ingredients with the wet ingredients until well
1t vanilla essence combined.
⅓C full cream yogurt 5. Carefully fold in the blueberries.
1t lemon zest 6. Pour onto the baking tray and bake for 30 minutes. Allow to
½C blueberries cool then enjoy!
HEBA
GINGER
BISCUITS
Recipe and images by Josias Maake

YO U ’ L L N E E D : MAKE IT:
4T HEBA 1. Preheat oven to 180°C and prepare a baking tray.
1T xylitol 2. In a bowl, mix together the eggs, milk, vanilla essence, xylitol
1T ginger and melted butter.
1T desiccated coconut 3. Mix together the HEBA,desiccated coconut, ginger and
1t ground cinnamon baking powder then pour the flour bit by bit into the wet
2 eggs ingredients mixture.
1t baking powder 4. Roll into biscuits and then bake in the oven for 25 minutes.
2-3T butter, melted 5. Reduce oven tempreture to 110°C and leave the biscuit for 3
1t vanilla essence to 4 hours to crisp.
½C milk 6. Allow to cool. Enjoy!
HEBA
TRAIL-MIX
RUSKS
YO U ’ L L N E E D : MAKE IT:
200g HEBA 1. Preheat the oven to 180°C and prepare a baking tin.
⅓C mixed seeds 2. In a separate bowl, combine all the dry ingredients.
¼t himalayan salt 3. Mix the eggs, buttermilk and vanilla essence. Add the wet
3t baking powder ingredients to the dry mixture and combined well.
4T erythritol or xylitol 4. Pour into the baking tin and transfer to the oven. Bake for 60
4 eggs minutes or until a toothpick comes out clean.
2t vanilla essence 5. Let the loaf cool down completely before taking it out of tin.
2C buttermilk 6. Cut into rusks and transfer to a baking tray, leaving space
between each of the rusks.
7. Set the oven to fan mode on 110°C and dry out the rusks for
6-7 hours . Once you take them out they might seem a little
chewy in the center still but once they cool down completely
they do get crispier, leaving you with the perfect crunch!
8. Store in air-tight container with a lid. Enjoy!
HEBA
MOSOKHO
BUNS
By Josias Maake

YO U ’ L L N E E D : MAKE IT:
2 eggs 1. Preheat oven to 180°C. Prepare and grease a baking tray.
½C milk 2. In a bowl, mix all ingredients together.
1T baking powder 3. Roll the mixture in balls and flatten with the palm of your
1T yoghurt hand. Place on the baking tray.
2-3T xylitol 4. Bake for 25 minutes.
1t vanilla essense 5. Remove from oven and allow to cook. Enjoy!
3T desiccated coconute
4T butter, melted
1t ginger, grated
8-10T HEBA
1T lemon zest
HEBA
MALVA
PUDDING
YO U ’ L L N E E D : MAKE IT:
3C HEBA 1. Preheat the oven to 200°C and line baking dish with butter.
8 eggs 2. In a large mixing bowl, whisk the eggs and xylitol until
4T butter foaming. Add the apricot jam and whisk until a smooth
2T apple cider vinegar consistency. Set aside.
2C full cream milk 3. Melt the butter in a sauce pan over medium heat then add
Pinch of salt the milk and apple cider vinegar. Allow to cool.
4T sugar-free apricot jam 4. In a separate bowl, mix the HEBA, baking soda and salt
¾C xylitol together.
2t baking soda 5. Gradually add the milk mixture to the dry ingredients and mix
until smooth with no lumps. Then fold in the egg mixture.
For the Sauce: 6. Pour mixture into the baking dish and bake for 25-30 minutes
1C cream until golden brown on top and a toothpick comes out clean.
½C butter 7. Once baked, pierce holes over the top of the pudding using
⅓C xylitol a fork.
½C water 8. Melt the butter in a small sauce pan over a medium heat and
then add the rest of the sauce ingredients. Mix well.
9. Pour the hot sauce over the pudding as soon as it comes out
of the oven so that the pores can soak up all of the sauce.
10. Serve with Banting custard, ice cream or whipped cream.
 Community eBook
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