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Join the low-carb revolution with these four recipes from Jump on the Bant Wagon

Blogger Nick Charlie Key’s appetising new book is set to become a part of the low-carb food revolution. Like every Banting devotee, you want to eat healthy and delicious meals that also beat the budget. Nick more than walks the Banting talk – when he was diagnosed with metabolic syndrome in 2014 he had to take firm action. After he jumped on the Bant(ing) wagon, he trimmed down by 22 kilograms, feels healthier than ever and says he sleeps like a baby.

Now he shows you how with 90 recipes that will have you drooling while keeping you, or getting you, in shape. Every recipe is low in carbohydrates, gluten-free and offers alternatives for sugar.

The recipes cover the spectrum of all the meals you need in an average week of staying healthy and brimful of energy, from soups, curry, pork pies and lasagne to warm you in winter to salads, quiches and – yes – ice cream for summer days. You’ll find pizzas and hamburgers (with scrumptious onion rings) for chilled weekends, and for your sweet tooth there’s cheesecake, chocolate brownies, fudge malva pudding, pancakes and everybody’s favourite, chocolate mousse.

This book will ensure that you can make healthy meals quickly – and within budget.
 

A sneak preview from Jump on the Bant Wagon
 
 

GARLIC BUTTER PRAWNS

My wife and I spent our honeymoon on the south-eastern coast of South Africa in an area affectionately known as the Garden Route (for its abundantly lush vegetation, not because everyone has perfectly manicured lawns). It also has some fantastic beaches and more activities than we could reasonably do in a week. But one activity we always make time for is finding great places to eat. We made our way to a restaurant in Knysna where, years before, I had instantly fallen in love with their amazing garlic butter prawns. It inspired me to come up with my own recipe so that I can get to eat them more often at home.

INGREDIENTS
300 g butter
30 ml (2 Tbsp) Dijon mustard
Juice of ½ lemon
2 cloves garlic, chopped
½ bunch fresh parsley, chopped
1 kg medium-sized raw prawns, peeled and deveined, with tails attached
Salt and pepper

METHOD
Preheat the oven to 230°C.

In a small saucepan over medium heat, combine the butter, mustard, lemon juice,
garlic and parsley. When the butter has melted completely, remove from the heat.

Arrange the prawns in a shallow baking dish. Pour the butter mixture over the prawns and cook in the oven for 12–15 minutes or until the prawns are pink and opaque. Season the prawns to taste and serve hot with a side of your favourite seasonal veggies.

SERVES 4

ROAST CHICKEN WITH BACON, GARLIC, LEMON AND THYME

Roast chicken is surprisingly simple to cook. There are obviously hundreds of variations on how to roast a good chicken, but to just do a simple one is easy and has a particularly high reward-to-effort ratio. In fact, roast chicken was the first roast of any kind that I ever made and I remember vividly how nervous I was about stuffing it up (*cough* pun intended). Hopefully this recipe will meet with grand success in your household as well.

INGREDIENTS
1 whole chicken (preferably with the giblets removed) Coarse salt and black pepper
3 lemons
3 heads garlic, halved horizontally
1 handful fresh thyme sprigs
30 ml (2 Tbsp) melted butter
250–350 g bacon

METHOD
Preheat the oven to 220 °C.

Before you start, pat both the inside of the cavity and the outside of the bird with kitchen paper to make sure the surface is nice and dry – this helps the skin to crisp up nicely.

Place the bird into a roasting pan, breast side down. This is an old trick I learnt which allows the juices to run down into the meat and keeps it juicy as opposed to just running out into the pan.

Liberally salt and pepper the inside of the chicken. Stuff the cavity with two lemon halves and two garlic head halves, as well as a bunch of thyme, making sure you have enough left over to garnish the finished product.

Brush the outside of the chicken with the melted butter and sprinkle with salt and pepper. Once the chicken is suitably trussed, cut two of the lemons into quarters and place them and the remaining garlic around the chicken in the roasting pan.

Arrange the rashers of bacon over the chicken, covering as much of the surface as you can.

Place into the preheated oven to roast for 1 hour. Remove the bacon and set aside. Continue roasting the chicken for another 30 minutes or until the juices run clear when you cut between the thigh and the leg.

SERVES 4–6

MUSHROOM SOUP

INGREDIENTS
50 g butter
1 large onion, chopped
750 ml (3 cups) chicken stock
1 x 400 g punnet mushrooms, sliced
125 ml (½ cup) fresh cream
Salt and pepper

METHOD
Heat the butter in a saucepan and fry the onion until soft (don’t let it brown). Add the stock and most of the mushrooms and simmer for about 30 minutes or until the mushrooms are cooked through and soft. Remove from heat and blend until smooth using a stick blender. Return to heat and add the cream. Season to taste with salt and pepper. In a separate pan, fry the remaining mushrooms and add as a garnish to the soup.

SERVES 2

BROCCOLI AND CAULIFLOWER SOUP

INGREDIENTS
60 g butter
1 large onion, chopped
750 g mixed cauliflower and broccoli florets, chopped
30 ml (2 Tbsp) chicken stock powder
Water
125 ml (½ cup) fresh cream
Salt and pepper

METHOD
Heat the butter in a saucepan and fry the onion until soft. Add the cauliflower and broccoli. Put the lid on and allow the vegetables to sweat over low heat, watching to ensure it does not burn.

Add the chicken stock powder and enough water to cover half the contents of the saucepan. Simmer for about 20 minutes until the vegetables are soft and cooked through.

Remove from heat and blend until smooth with a stick blender. Add the cream and heat through on the stove. Season to taste.

SERVES 4–6

Jump on the Bant Wagon is also available in Afrikaans as Klim op die Bant Wagon.

Jump on the Bant Wagon

Book details

 
 

Klim op die Bant Wagon

 

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