Gesonde Leefstyl – Healthy Lifestyle

Gesonde Leefstyl – Healthy Lifestyle

Dit is belangrik om te kyk na wat ons eet en bietjie te oefen veral in hierdie tyd waarin ons leef met al die uitdagings.

It is important to consider what we eat and to do some exercise to be able to deal with our challenges in this age.

Kom ons eet bietjie minder, sny aan die Koolhidrate “Carbs” en Suiker doen dan ook fisiese oefening waarvan jy hou vir die volle effek.

Lets eat less, cut the Carbs and Sugar then do some physical exercise you like to compliment the effort.

Kos / Food

Daar is soveel gesonde kos om van te kies en te keur. There is so much good food to choose from.

LCHF en KETO Leefstyle word oorweeg / LCHF and KETO Lifestyles are considered.

The Ketogenic Lifestyle Basics

What is it, pairing of food, meal plans and much more!

Simple Basic Keto Meal Plan Pdf >>>

Gaan na Gesonde Leefstyl Bladsy Booking Go to Healthy Lifestyle Page

Go To Life Coaching Page / Gaan Na Leefstylafrigting Bladsy

Onthou jy kan nie baie kos eet, Hoë Vet (Gesonde Olie ens.) inneem en daarmee saam baie Koolhidrate asook Suiker bly inneem nie!

It is important to remember that you cannot keep eating a lot of food, take in High Fat (Good Oils etc.) and at the same time continue eating a lot of Carbs and Sugar.

Dit is belangrik om te onthou dat ons niemand voorskryf nie maar dat ons kommentaar gegrond is op ons eie ervaring van hierdie leefstyle en dat elkeen dit op advies van hul dokter moet evalueer en besluit hoe dit vir elkeen sal werk. Ons almal se profiele verskil so eetgewoontes sal aangepas word volgens elkeen se eie gesondheidsprofiel.

  

It is imperative to remember that our presentation is based on own experience with this lifestyle and everyone that considers to follow this type of lifestyle should do it in conjunction with medical advice. People will require eating habits according to their own unique health profile.

Boeke waarna gekyk kan word vir hulp met beter eetgewoontes

Books for assistance with better eating habits

                                       

                                    

Gaan na Gesonde Leefstyl Bladsy / Go to Healthy Lifestyle Page

     

     

 

 

    

     


Recipe’s         Gaan na Gesonde Leefstyl Bladsy / Go to Healthy Lifestyle Page

(With thanks to the Banting and Keto Groups as well as the Diet Doctor)

All Main Courses to be eaten with more Salad, Leafy greens and Vegetables with lower carbs per serving.

Use Good Fats.

    


Mayonnaise

Ingredients

  • 1 egg yolk
  • 1 tablespoon Dijon mustard
  • 1 cup light olive oil
  • 1 – 2 teaspoons white wine vinegar or lemon juice

Instructions

  1. Bring the egg and mustard to room temperature in advance.
  2. Mix egg and mustard with a stick blender (or mixer) and add the oil slowly in a thin stream. The mayonnaise should set promptly. Continue to mix until all the oil has been added and the mayonnaise has thickened.
  3. Add vinegar/lemon juice. Mix some more and season with salt and pepper and perhaps more vinegar or lemon juice.
  4. Let the mayonnaise rest in the fridge for a while before serving. The flavor develops further after a-while and the mayonnaise thickens further.

Tip!

Use lemon juice or white wine vinegar if you’re going to serve the mayonnaise with seafood. Use red-wine vinegar for roast beef and other cold cuts, but not balsamic vinegar. It’s commonly sweetened and colored and will discolor the mayonnaise.

As a child I was taught by my grandmother that one egg yolk can bind as much as a whole quart (liter) of oil. In other words: if you want to make a bigger batch, just increase the amount of oil to 2, 3 or more cups. But don’t forget to increase the amount of mustard, spices and acid.


Basic / Basiese VinaigretteVinaigrette Lifestyle C / Leefstyl C
Ingredients / Inhoud
¾   Cup Olive Oil  / ¾ Koppie Olyfolie
¼  Cup White Balsamic Vinegar / ¼ Koppie Wit Balsamiese Asyn
¼  Cup Grass Onions chopped / ¼ Koppie Grasuie fyn gekap
1 Teaspoon of Dijon Mustard / 1 Teelepel Dijon Mosterd (Growwe Mosterd)
¼ Teaspoon of Salt / ¼ Teelepel sout
Black Pepper / Swartpeper

It uses the standard 3:1 vinaigrette ratio, meaning 3 parts oil to 1 part vinegar.
Die standaard 3:1 verhouding vir vinaigrette word gebruik, 3 dele olie en 1 deel asyn.


Egg Muffins

Ingredients (4 Servings)

  • 6 eggs
  • 1 – 2 scallions, finely chopped
  • 4 – 8 thin slices of air dried chorizo or salami or cooked bacon
  • 3½ oz. shredded cheese
  • 1 tablespoon red pesto or green pesto (optional)
  • salt and pepper

Instructions

  1. Preheat the oven to 350°F (175°C).
  2. Chop spring onion and bacon.
  3. Whisk the eggs together with seasoning and pesto. Add the cheese and stir.
  4. Place the batter in muffin forms and add bacon, chorizo or salami.
  5. Bake for 15–20 minutes, depending on the size of the muffin forms.

Make it keto

This recipe is high in protein. In order to make it keto you need to add more fat. You can simply add more butter or oil while cooking or check out our condiments for many delicious ways to make this recipe keto.


Eggs Benedict – Hollandaise Sauce

Eggs Benedict can be made low carb by replacing the traditional English muffin. This version uses a quick to prepare Hollandaise sauce and low carb bread.
Full Recipe >>>

Classic Bacon and Eggs

Ingredients (4 Servings)

  • 8 eggs
  • 13 lb bacon, in slices
  • cherry tomatoes (optional)
  • fresh parsley (optional)

Instructions

  1. Fry the bacon in a pan until crispy and put aside on a plate.
  2. Fry the eggs in the bacon grease any way you like them. Cut the cherry tomatoes in half and fry them at the same time.
  3. Season with salt and pepper.

Keto: Fry in Coconut or Olive Oil and ad Avo, Spinach and Mushroom

 


Broccoli and Cauliflower Gratin with Sausage

Ingredients  (4 Servings)

  • 1 lb sausages, precooked links.
  • 1 leek
  • 1 yellow onion
  • 1 lb broccoli, in florets
  • ½ lb cauliflower, in florets
  • 2 tablespoons Dijon mustard
  • 1 cup sour cream
  • 4¼ oz. shredded cheese
  • 1¾ oz. butter, for frying
  • 4 tablespoons fresh thyme
  • salt and pepper, to taste

Instructions

  1. Preheat the oven to 450°F (225°C).
  2. Coarsely chop the leek and onion. Chop the broccoli and cauliflower florets into ~1” chunks. Slice the sausage links into 1” pieces.
  3. Fry onion and vegetables in butter in one pan and the sausage in a separate pan.
  4. Put the vegetables in a baking dish, blend the mustard with the sour cream and pour over the vegetables.
  5. Add the sausage and cheese on top and season with thyme.
  6. Bake in oven on upper rack for 15 minutes.

Tip!

You can use raw sausage links in this recipe. If so, allow extra cooking time and cook through before slicing into pieces.


Creamy Chicken Casserole

Ingredients (4 Servings)

  • 2 lbs chicken thighs
  • 7 oz. shredded cheese
  • 1¼ cups heavy whipping cream or sour cream
  • 23 lb cauliflower, in florets
  • 1 leek
  • 4 oz. cherry tomatoes
  • 2 tablespoons green pesto
  • ½ lemon, the juice
  • 3 tablespoons butter
  • salt and pepper

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Mix together cream or sour cream, pesto, lemon juice and salt and pepper to taste.
  3. Season the chicken thighs with salt and pepper and fry in butter in a pan until they turn a nice golden brown color.
  4. Place the chicken in a baking dish and pour in the mixture.
  5. Chop the leek and the cherry tomatoes, and place with the cauliflower on top of the chicken.
  6. Sprinkle cheese on top and bake in the middle of the oven for at least 30 minutes or until the chicken is fully cooked through.

Tip!

Serve with leafy greens with a generous amount of olive oil and a sprinkle of sea salt.


Bacon Lettuce and Tomato with Oopsie Bread

Ingredients

  • 8 pieces of oopsie breads, see ingredients below.
  • 6 – 8 tablespoons mayonnaise
  • 4¾ oz. bacon
  • lettuce
  • 1 tomato, thinly sliced
  • fresh basil

Oopsie bread

  • 3 eggs
  • 4¼ oz. cream cheese
  • 1 pinch salt
  • ½ tablespoon ground psyllium husk powder
  • ½ teaspoon baking powder

Instructions

Oopsie bread

  1. Separate the eggs, with the egg whites in one bowl and the egg yolks in another.
  2. Whip egg whites together with salt until very stiff. You should be able to turn the bowl over without the egg whites moving.
  3. Mix the egg yolks and the cream cheese well. If you want, add the psyllium seed husk and baking powder (this makes the Oopsie more bread-like).
  4. Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.
  5. Put 8 oopsies on a paper-lined baking tray.
  6. Bake in the middle of the oven at 150° C (300° F) for about 25 minutes – until they turn golden.

Building the BLT

  1. Start by frying the bacon slices.
  2. Place the oopsie bread pieces top surface down.
  3. Spread 1–2 tablespoon of homemade mayonnaise on each.
  4. Place lettuce, tomato, some finely chopped fresh basil and fried bacon in layers between the bread halves.
  5. Serve immediately.

 


Low-Carb Naan Bread with Melted Garlic Butter

Ingredients

  • 14 tablespoons coconut flour
  • 2 tablespoons ground psyllium husk powder
  • ½ teaspoon baking powder
  • 1 teaspoon salt
  • 6¾ tablespoons melted coconut oil
  • 2 cups boiling water
  • coconut oil, for frying
  • sea salt

Garlic butter

  • 3½ oz. butter
  • 1 – 2 garlic cloves, minced

Instructions

  1. Mix all dry ingredients in a bowl. Add oil and then boiling water and stir thoroughly.
  2. Allow to rise for five minutes. The dough will turn firm fairly quickly, but stay flexible. It should resemble the consistency of Play-Doh. If you find it’s too runny then add more psyllium husk until it feels right. The amount needed may vary depending on what brand of husk or coconut flour you use.
  3. Divide into 6 or 8 pieces and form into balls that you flatten with your hands directly on parchment paper or on the kitchen counter.
  4. Fry rounds in coconut oil over medium heat until the Naan turn a nice golden color.
  5. Heat the oven to 140°F (70°C) and keep the bread warm while you make more.
  6. Melt the butter and stir in the freshly squeezed garlic. Apply the melted butter on the bread pieces using a brush and sprinkle flaked salt on top.
  7. Pour the rest of the garlic butter in a bowl and dip pieces of bread in it.

Fat Head Pizza

Ingredients

  • 1½ cups shredded mozzarella cheese
  • ¾ cup almond flour
  • 2 tablespoons cream cheese
  • 1 teaspoon white wine vinegar
  • 1 egg
  • ½ teaspoon salt
  • olive oil to grease your hands

Topping

  • ½ lb italian sausages
  • 1 tablespoon butter
  • 120 ml unsweetened tomato sauce
  • ½ teaspoon dried oregano
  • 1½ cups shredded mozzarella cheese

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Heat the mozzarella and cream cheese in a small pan on medium heat or in the microwave oven.
  3. Stir until they melt together. Add the other ingredients and mix well.
  4. Oil your hands and flatten the dough on parchment paper, about 8 inches (20 cm) in diameter. You can also use a rolling pin to flatten the dough.
  5. Make holes with a fork and bake in the oven for 10–12 minutes until golden brown and remove from the oven.
  6. Meanwhile, sauté the ground sausage meat in olive oil or butter.
  7. Spread a thin layer of tomato sauce on the crust. Apply the meat and a lot of cheese and bake for 10–15 minutes or until the cheese has melted.
  8. Sprinkle oregano on top and serve with a green salad.

Tip!

Bake an additional crust, and freeze for a future quick-and-easy dinner. Or, use the extra crust to make homemade garlic focaccia—simply drench with garlic butter and bake for another minute or two.


Low-Carb Pancakes with Berries and Whipped Cream

Ingredients

  • 4 eggs
  • 8¾ oz. cottage cheese
  • 2 tablespoons ground psyllium husk powder
  • 2 tablespoons butter or coconut oil

Toppings

  • 8 tablespoons fresh raspberries or blueberries or fresh strawberries
  • 1 cup heavy whipping cream

Instructions

  1. Blend all ingredients for the batter in a bowl with a spoon or a big fork. Let swell for 5 minutes or more.
  2. Heat butter or oil in a frying pan. Fry the pancakes on medium heat for 3–4 minutes on each side. Flip carefully. Don’t let the cottage-cheese lumps stick to the pan as they melt.
  3. Serve with blueberries or other berries, and heavy cream whipped until soft peaks form.

Gaan na Gesonde Leefstyl Bladsy / Go to Healthy Lifestyle Page
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