Banting Diet, Everything You Need to Know – DO NOT Bant Until You Read This…

Mid 2015 only 2 Banting Diet Restaurant were open in South Africa, Today they are scattered around the whole country. It’s obvious to why.. This Banting Lifestyle works!
Woolsworth, a grocery store recognized as selling organic food in South Africa has taken notice of the recent craze and now just like hundreds of other restaurants around the country has offered their own range of Banting diet products.
This makes it easier to follow the diet as selecting foods at a grocery store for the diet has become effortless.
Below I have written an article on everything you need to know on this new craze, the Banting diet!

Banting Diet, What is it?

The banting diet is based around a LCHF (Low carb high fat) diet that was introduced by a Dr William Harvey who resided In London in 1861. He was the first one who bought about the diet this is why the banting diet is also known as the Harvey diet named after its founder. Dr Harvey has always said that this diet is right for him as he is a CR (Carb Resistant) person. His diet soon caught on and everyone that has begun this incredible way of life swears by the result. People not only lost weight but felt a lot healthier over all.
One thing to make note of it that the Banting Diet turns out not to be a diet at all, but rather a way of life that allows us to enjoy that fat on our steaks and butter in our gem squashed all while losing amazing amounts of fat.
The Diet works best for people people who are Carbohydrate Intolerant.
Signs that you may be carbohydrate intolerant..
Signs that you may be carbohydrate intolerant..

  • If your weight fluctuates all the time• If you struggle to control those nasty sugar and carbohydrate cravings
  • Are you one of those that gain weight extremely easily?
  • Do you find you are Starving the first thing in the morning?
  • Would you categorize yourself as an emotional eater?
    • Do sugary and starchy meals cause you to feel foggy or sleepy?
    • Do you find that you feel extremely irritable in the evenings?
    • Do you feel a lot more emotional prior to having your periods?
    • Do you gain weight around your waist instead of your hips and thighs?

    Banting Diet VS Paleo Diet

  • Banting Diet VS Paleo Diet

    To begin, lets first focus on their similarities, both diets are evolved around the same LCHF principle, they both promote the idea that a high intake of fat and protein is much healthier than your standard way of life and that organic food is much healthier than todays processed foods. All natural food such as animal fats, chicken, nuts and seeds, vegetables and natural oils are looked on favourably in this diet. Both these diets primarily exclude foods such as sugars, starch or other processed foods etc.

Some of the Differences Include:
The Paleo Diet Is geared more towards eating in a way our ancestors did before agricultural methods were founded, it focuses on natural foods such as animals, berries, fruits, veggies. Although Potatoes and rice are not initially allowed on the paleo diet, it slowly introduces them later on to test if your line of ancestral past has evolved your body to accept these foods. In the Paleo diet it is all about finding out what your body can acts favourably towards. Milk on the Paleo diet is initially done away with completely, but again can be re-instated to see how your body reacts to it.
The banting diet is more of a new age Paleo diet In a sense, foods that are produced post agricultural can be consumed freely. The biggest difference is that in the banting diet it is thought that fructose found in fruit is a powerful carbohydrate therefore fruit is banned in the diet completely. In the banting diet milk is looked upon favourably and is seen as a high form of nutrients.
Apart from that, the one other major difference is the ratios between the two diets. The Paleo diet introduces a slightly higher percentage of carbohydrate intakes than the Banting diet mainly due to the Fruits being consumed.
Both diets are extremely effective and their effects on weight loss are Factual.

Benefits of the Banting Diet:

The reported benefits of the Banting diet have been nothing short of amazing, this diet seems to have changed the lives of thousands of people and has even helped people manage some chronicle illnesses.
Going into all Benefits would deserve an article for itself but to name a few more popular benefits:

  • People report getting better night’s sleep which helps their mood drastically.
  • At first carb cravings are high but as your body gets over the initial shock people carbohydrate cravings disappear completely.
  • Fat is known to give you a fuller feeling after a meal therefore People get less hungry and therefore don’t feel the need to eat as often.
  • The overall feeling of well-being increases drastically as your life begins to change.

General Outline of the Banting Diet:

General Foods Allowed:
Avo, low carb fruit, any dairy (yes even cream), leafy green vegetables, eggs, meat with fat (who’s complaining) Fish and many more.
General Foods to Avoid:
Potatoes, high carb vegetables like pea, anything artificial, sugar, bread, oats, pasta etc

A Typical day in the Banting Diet

A typical day in the life of a banting Diet will be like the following:
As you can see although you have to get rid of those delicious carbs, it helps knowing that you can replace it with foods like bacon and steak.
Banting Breakfast:
Bacon and eggs with spinach and feta
Banting Lunch:
Chicken and Avo salad, tomatoes, seeds, nuts drizzled with olive oil
Banting Dinner:
Grilled pork ribs with eggplant & feta salad
Strawberries and cream

Banting Diet Tips and Tricks

Achieving success during the diet will be difficult at first, however, there are many tips and tricks you can use in the diet to help you succeed.
Take away the Temptation: First thing you want to do is replace your normal house hold snacks into foods you are actually allowed to eat. Remove all sweets and chips and replace them with healthier snacks that taste just as good like nuts, biltong, cream cheese, pickles, olives and the sorts. There are thousands of options to snack on, make them quick and easy to kill any cravings that might arise.
Keep Occupied: Boredom sparks cravings, it has and always will. If ou recognise this it will help you control it, when you find you are bored and hunger slowly creeps in, find something to keep you busy, these is even more important in the beginning stages when those carb cravings will be at their worst. Dehydration also causes hunger, make sure you get at least six to 8 glasses of water in daily.
Eat Before you go Shopping: Ever walked into a grocery store while dying for a packet of chips? Chances are you’ll throw that first bag of chips you see straight into your trolley. It’s simple to avoid this, have a big hearty meal before stepping foot into that grocery store. Full up on a nice juicy steak and egg with a side of broccoli and cheese sauce. Doesn’t sound too bad right? I Didn’t think so.
Avoid “Low fat” Items at Grocery Store: Its nothing but a clever marketing strategy, companies will sell off their food as “low fat” but forget to mention that the reduction of fat is replaced with more sugars, when shopping you want to avoid these foods because they tend to have the most carbs in them. Look for items such as “full fat “or “full cream”, these are the more organic items of food filled with the fat you’ll need to sustain your metabolism through the diet.
Oil can change with heat: First off be cautious about the type of oil you use, you want to be using healthy oils such as Olive oil. After saying this, be mindful that most oils oxidize during the heating process and release harmful compounds. There are oils that are resistant to heat such as Coconut oil.
List of Healthy cooking oil in order:

  1. coconut oil (Should be your first option, can be used for extreme heat cooking)
  2. Butter (Burns easily with high heat, great for low heat cooking)
  3. Olive Oil (Do not use for frying, use for low heat cooking)
  4. Animal Fats (Varies between animal types, organic raised animals tend to be better for cooking)
  5. Palms Oil
  6.  Avocado Oil (Generally the same as olive oil)

DO NOT use for cooking:

  1. Fish Oil
  2.  Flax Oil
  3.  Canola Oil
  4.  Vegetable or seed oils

Butter is Great:  We’ve been bought up being told that margarine is healthier than butter, this is just not the case! Butter is a lot healthier and filled with nutrients than margarine is, margarine is made from processed seed oils that contain very little nutritional value. General rule of thumb is use butter!

Banting Diet Mistakes to Avoid

Being too scared to eat Fat
As a kid we’ve always been told that fat makes you fat, the most difficult thing to come to terms to is that fat is not the main culprit for weight gain, the problem is carbohydrates.
Since you are eliminating carbs, your body needs another source of energy, and on the banting diet this energy comes from fat therefore it is important that you get enough fat while being on the diet. Not getting enough energy can be detrimental to your metabolism and hamper results.
So make sure you eat that fat on your steak!!
Too many Carbohydrates
The truth is there are hidden carbs all over the place, many people forget to count carbs that could be found in sauces which unfortunately usually has a very large sugar content. It may be easy taking this account when making your own food, but it’s much more difficult when eating out at restaurants.
So Be Aware of those Evil little Carbohydrate Critters
Keeping It Boring
So many people get into the habit of eating the same meals every single day..this un doubty gets extremely boring and becomes almost impossible to maintain.
Be creative, find recipes online and make it fun. After all this is more of an lifestyle therefore make it enjoyable, the possibilities of the types of foods you can enjoy are endless. You can even make desserts delicious enough that you forget you are even on a diet.
Don’t be lazy…make it fun!
Oh those cheat days..
It’s extremely easy to be carried away while being away with friends and ordering a milk shake or sneaking some sugar into your coffee…or even worse, ever tried sticking to your diet while drinking? Almost impossible, alcohol makes you careless, careless enough to get a few quarter pounders and cheese down your neck while driving home. Always try and remain conscious of the new lifestyle you are trying to adapt, in the beginning this can be difficult but give it time, it’ll become second nature before you know it.
Yes you should be Exercising, sigh…
You should always be exercising, doesn’t matter what disabilities you have, doesn’t matter how many limbs you have missing or how old you are. Your body always needs to remain active to a certain degree of course, it doesn’t matter what diet you use or fad pill you wash down your neck, doing some form of exercise, any form.. at least 3 times a week is key to not just losing weight, but just gaining that over all feeling of well-being.
Patience Is Key
It really is, to anything in life really. Don’t expect to see results instantly, like all good things in life it takes effort and TIME. Keep your mind off of the number of days before eating your last K.F.C, rather focus on day to day living, one day you’ll wake up and look into the mirror and think where the hell did my other half go?!
Watch Out for Dehydration
Food eaten on the banting diet naturally contains more sodium and protein, these foods casues dehydration therefore make sure you are drinking enough water.  Six to eight glasses of water each day is usually enough.
Banting diet Negativity
Don’t believe it, the worst thing you can do before starting a new diet is google “does the diet work”. Negative media grabs attention which is why their articles rise to the top of google.
Lest do a test, if a diet works for you how likely are you to post your result online? 9/10 of you won’t, its human nature, you’ll enjoy the results and continue with your life. Now let’s try the opposite. Let’s say you hated a diet and you thought it was useless, its human nature to complain so therefore 7/10 of you will post your negative experience. Even though the diet worked for the majority of people, the majority of negative reviews make it online.
The only way of knowing for sure is by trying the banting diet yourself.

Banting Restaurants in South Africa

Restaurants around the country have made it easier to stick to your diet even while going out with friends.
Below is a list of some of the best Restaurants that have a Paleo Menu in South Africa.

Banting Restaurants in Johannesburg
Windmill on Main
54 Main Road, Midrand.
Col’Cacchio Pizzeria
Shop 23 World Wear Centre.
Craft Restaurant
33 4th Ave.
Cafe Bellini
204 Elston Ave, Western Extension, Benoni.
JB Rivers
shop MM51, Hyde park corner.
Pizza Del Forno
Farrarmere Shopping Centre. 20 Sheridan Road. Cnr Bayley Road. Farrarmere, Benoni.
Red Door Cafe
26,5th Avenue, Edenvale.
The Fat Zebra
72 7th Street, Randburg.
Paputzis Coffee House and Art Gallery
69 Fourth Ave, Linden, Randburg.
Banting Restaurants in Pretoria
Pure Cafe
137 Thompson Street.
1 Meerlust Street, The Willows.
Isiphiwo Boutique Hotel
31 Mountain Drive.
Toni’s Fully Furnished Pizza
676 Chamberlain Street.
Anjas Tea Garden
Plot 21 Lynnwood Road.
Craft Restaurant
33 4th Ave.
Banting Restaurants in George
Travel Bugs
111 York Street
Banting Restaurants in Bloemfontien
Loch Logan
Waterfront mall.
Banting Restaurants in Port Elizabeth
Grass Roof
Heron Rd, Sardinia Bay
Brioche Food and Coffee Banting Diet Menu
181 Main Road, Walmer.
Banting Restaurants in Petermarizburg
Coffeeberry Cafe
Cascades Shopping Centre, 19 Cascades Centre.
Banting Restaurants in Umhloti
Mundo Vida
1 South Beach Road



  1. Weight loss
  2. Reversal of Type 2 Diabetes
  3. Disappearance of Irritable Bowel Syndrome (IBS)
  4. Normalised blood pressure
  5. Vastly improved sleep

Please note that if you are on chronic medication, we recommend your physician monitors your medication from the moment you join the program. Banting often works so quickly that normal medication doses may become dangerous if not managed closely.
The above benefits are common with most low carb diets. Here are a few more additional benefits:

Additional benefits of the Banting Diet

  1. Boundless energy
  2. Improved athletic performance
  3. Reduced achy bones and joints
  4. Reduction in heart burn
  5. Reversal of PCOS (and reported increase in fertility)
  6. Clearance of gout
  7. Reduction in migraines and epileptic seizures
  8. Improved libido
  9. Vastly improved mental clarity
  10. Reduction in chronic inflammation and all blood markers associated with heart disease risk

The additional benefits are well recognised among low carb practitioners and in the Banting community. Some others that have been mentioned by various low carb experts, and that our members have mentioned are as follows.
Disclaimer: please note that these are here for interest sake and we are not claiming that Real Meal Revolution can cure these conditions. We are simply stating that our members have noted an improvement in them while they have been on our program.

Less common benefits of the Banting Diet

  1. Improvement and relief from symptoms of depression
  2. Reversal or reduction in ADHD
  3. Stabilised moods
  4. Improved eczema and psoriasis
  5. Stagnation of cancer growth

Sound too good to be true? Check out these Banting testimonials and see what our customers said in their own words.
The Banting Course works and many who are on the program would agree.
Check out Brian’s story about how he lost 70kg Banting:

If you haven’t already, download the Banting Food Lists to find out what you should be eating to benefit like the hundreds of thousands of Real Meal Revolution customers who have changed their lives already.


If you want to lose weight and reap the benefits of The Banting diet, it is important that you remember to do away with sugar and alcohol. Regulate your body first, and then slowly incorporate foods to see how your body reacts. Remember that you are in control of your body so you can change and try other food options according to how you feel.
Taking note of the side effects of this diet is also important. During the first week or so you will more than likely experience “The Low Carb Flu”.
The Low Carb flue side effects are as follows:

  • Headaches
  • Carb Cravings
  • Nasea

These side effects come from your body getting rid of toxins as well as withdrawals from all those bad foods and sugars your body has gotten used to over the years.
The rules of the diet are simple and easy to keep up with. All that you need to do is eat food low in carbohydrates, enjoy foods that are high in fats and consume an acceptable amount of protein. The key factor behind this diet is to help your body burn fat for energy as a substitute of burning carbohydrates. The Banting Diet generally comprises of 3 meals and 1 snack.
I have taken the opportunity of creating a healthy, yet scrumptious 7 day Banting diet plan that you can incorporate in your Banting way of life.


2 fried eggs
2 rashers bacon
1 pork sausage
Can of tuna
Steak with broccoli and leafy vegetables

2 poached eggs
Tomato and onion relish
Bacon and tomato sandwich wrapped in lettuce
2 Boiled Eggs
Fish with spinach
2 eggs
3 rashers bacon
1 tomato
Mixed vegetables
Pumpkin with butter
Cauliflower and broccoli
Baby marrow with cheese sprinkled on top

Scrambled eggs fried in butter
Mushroom, onion, garlic, yellow pepper and tomato fried in bacon fat
Vegetables and cold cut meats
Almonds and berries
Scrumptious pork with fresh vegetables
Scrambled eggs cooked in butter
Tomato, onion and garlic fried in olive oil
Steak with Salad
Rotisserie chicken
Greek Salad, fresh lettuce, tomato, cucumber, peppers, feta, olives, balsamic vinegar and olive oil
2 fried eggs
2 rashers bacon
1 pork sausage
Full cream yoghurt
Raw Nuts
Beef with vegetables
Coconut milk smoothie
Chicken breast
Greek Salad
Hake fried in butter and lemon juice
Soft spinach leaves with butter and garlic
Auvergne fried in olive oil

If you have difficulties with losing weight on this diet, you should cut down on your dairy consumption or eliminate it completely from your diet. Dairy products are excellent for those who want to follow the Banting Diet, but if you are lactose intolerant it can stop you from losing weight.
To sum up, the best part about Banting is that it is an lifestyle instead of just a “diet”. While being on the Banting diet you are allowed to eat tasty high fat meals which beats eating like a rabbit in my book any day. With a bit of planning and will power, the Banting Diet will give you the weight loss results you are looking for.


If you want to start a diet, then this 7 day Banting meal plan is perfect for you. The founder of this diet is William Banting, English businessman who suffered from obesity and spent many years in fight with this disease. The Banting diet is almost same as the Paleo diet except that the diary products here are allowed. The basic rules are to eat foods low in carbohydrates, high in good fats and moderate in protein. The point behind this diet is to make your body to burn fat for energy instead of burning carbohydrates. Banting diet includes 3 meals and 1 snack.



Breakfast  – 2 eggs, bacon and avocado
Lunch – Mixed vegetables
Snack – Can of tuna
Dinner – Steak with broccoli and leafy vegetables


Breakfast – Berries with milk or yogurt with nuts
Lunch – Bacon and tomato sandwich wrapped in lettuce
Snack – Eggs
Dinner – Fish with spinach


Breakfast – Eggs and one sweet potato
Lunch – Soup
Snack – almonds and berries
Dinner – Chicken breast with Greek salad


Breakfast – Tomato with eggs and bacon
Lunch – Steak with salad
Snack – ½ apple
Dinner – Fresh vegetables with pork


Breakfast – Eggs and steak
Lunch – Vegetables and cold cut meats
Snack – Nuts
Dinner – Chicken breasts and vegetables


Breakfast – Eggs and veggies
Lunch – Fish with vegetables
Snack – Avocado
Dinner – Beef with vegetables


Breakfast – Coconut milk smoothie
Lunch – Chicken breast with Greek salad
Snack – Nuts
Dinner – Dried tomato pesto bacon wrapped meatloaf rounds
Dairy products
If you have problems with losing weight, you should reduce dairy consumption or exclude completely. Dairy products are good for those who want to follow the Banting way of eating, but If your goal is to lose weight you should only consume it in moderation.
This 7-day Banting meal plan is good for anyone, because helps you to have healthy diet lifestyle and in the same time to lose weight.
Before starting any diet you should consult your doctor.

New Study Favors Fat Over Carbs


High carbohydrate intake is associated with a higher risk of mortality, and high fat intake with a lower risk, researchers report.

An international team of scientists studied diet and mortality in 135,335 people between 35 and 70 years old in 18 countries, following them for an average of more than seven years. Diet information depended on self-reports, and the scientists controlled for factors including age, sex, smoking, physical activity and body mass index. The study is in The Lancet.

Compared with people who ate the lowest 20 percent of carbohydrates, those who ate the highest 20 percent had a 28 percent increased risk of death. But high carbohydrate intake was not associated with cardiovascular death.

People with the highest 20 percent in total fat intake — an average of 35.3 percent of calories from fat — had about a 23 percent reduced risk of death compared with the lowest 20 percent (an average of 10.6 percent of calories from fat). Consuming higher saturated fat, polyunsaturated fat and monounsaturated fat were all associated with lower mortality. Higher fat diets were also associated with a lower risk of stroke.

“Guidelines recommend low saturated fat, and some recommend really low amounts,” said a co-author, Andrew Mente, an epidemiologist at McMaster University in Ontario. “Our study, which captures intake at the lowest levels, shows that this may be harmful.”

Current federal guidelines recommend a diet that provides no more than 35 percent of calories from fat

Low-carb veggie seed crackers


These easy seed crackers contain only about 15 grams of carbs for the entire tray – great for those following the LCHF lifestyle. Even if you’re not banting, they’re crunchy and surprisingly tasty – especially when loaded with ripe camembert and tomato jam! The recipe comes to us from new low carb cook book, Low Carb is Lekker.

Serves: 6-8


1⁄2 cup ground almonds
1⁄2 cup flax meal
1⁄2 cup mixed sunflower, flax, sesame and pumpkin seeds
Optional: 2 Tbsp poppy seeds
3 Tbsp grated Parmesan cheese or 1 cup grated Cheddar cheese
1 large, finely grated baby marrow
A sprinkle of your favourite mixed herbs or spices
4 Tbsp boiling water
1 free-range egg
1 tsp psyllium husks


Preheat the oven to 180 °C. Butter a baking tray. Mix all the ingredients together and roll out thinly on the prepared baking tray. Mark into squares. Bake for 20–25 minutes until brown and crispy. Allow to cool in the switched-off oven. Break into pieces and serve. Store what you don’t use in an airtight container. Yields a platter for 6–8 guests at about 15 g carbs for the entire tray.

Low-carb high-fat stuffed angelfish


Ask your fishmonger to debone and butterfly your angelfish, but ask them to keep the top fin side attached – as author Ine Reynierse explains, “so you can stuff it with all kinds of awesomeness.”


4 Tbsp coconut oil
4-6 sliced yellow patty pans
2 fresh angelfish
2 Tbsp butter
1 cup grated Cheddar cheese
1 thinly sliced tomato
1 sliced medium onion
1 Tbsp crushed garlic
Salt and pepper to taste
Squeeze of lemon


Preheat the oven to 180 degrees C.
Heat a little of the coconut oil in a pan on medium. Allow heat and fry the patty pans slowly until browned on both sides. Set aside.
Place a large sheet of foil in an ovenproof dish and drizzle with a little more coconut oil.
Place the fish on the foil and stuff it with the butter, cheese, tomato, onion and garlic. Add seasoning. Cover with the overlapping foil and bake for 20 minutes. Open the foil and test if the fish is ready by inserting a knife. The knife should slip right into the thickest part of the fish and the tip should feel warm to the touch. Also check to see if the filling has melted properly.
Drizzle the rest of the coconut oil over the fish and grill for 2-3 minutes, until lightly browned.
Layer the patty pans on top of the fish and add a quick squeeze of lemon. Serve immediately.
Yields 4-6 servings. (4 servings = 5.3 g carbs per serving, 6 servings = 3.5 g carbs per serving).

Banting courgette, spinach and cheese fritters

Jump on the Bant Wagon

This is a great starter to make if you have banting guests coming over. They’re tasty, simple to prepare and pair very nicely with tzatziki or hummus. They join a host of other delicious banting recipes in ‘Jump on the Bant Wagon’ by Nick Charlie Key.

Serves: 6–8


2 grated courgettes
salt and pepper
3 handfuls chopped baby spinach
125 ml (½ cup) either feta or cheddar cheese
60 ml (¼ cup) chopped fresh herbs, such as coriander, mint, oregano or basil
3 lightly beaten eggs
2 chopped spring onions
2 chopped cloves garlic
80 ml (¹⁄³ cup) almond flour
2,5 ml (½ tsp) baking powder
For frying: 60 ml (¼ cup) olive oil


Place the grated courgettes in a sieve or strainer over a bowl. Sprinkle about 5 ml (1 tsp) salt over the courgettes to draw out the liquid. Leave for 10–15 minutes. Once that’s done, gently wring out as much of the remaining liquid as possible.
In a large bowl, combine the courgettes, spinach, cheese, herbs, eggs, spring onions and garlic. Stir until well mixed. Sprinkle in the almond flour and baking powder, a little at a time, until it’s all mixed in well and holding together nicely.
Heat the olive oil in a pan over medium heat. Once it’s heated, scoop in your batter (roughly 3 Tbsp per fritter).
After 30 seconds or so, push down gently on the fritter with the back of a spatula to flatten it out – but not too much!
Fry each fritter for about 3 minutes per side or until golden brown. Place the fritters onto a plate with some kitchen paper to absorb any excess oil. Serve warm.

Banting bacon ‘sushi’ rolls

The Bant Wagon.indb

Who needs rice, anyway? This recipe flips the idea of sushi on its head to create a high-protein snack. It comes from a collection of delicious banting recipes in ‘Jump on the Bant Wagon’ by Nick Charlie Key.

Serves: two


1 x 200g pack of streaky bacon
500g minced beef
2 x cheddar cheese fingers about 1.5cm x 1.5cm thick and 7cm long
5ml (1 tsp) dried Italian herbs
salt and pepper


Preheat the oven to 180 °C.
Wrap a chopping board in a sheet of plastic film. Lay the strips of bacon side by side upon the plastic wrap until they form a square. Cover the bacon with a thin layer of beef mince.
Take the two cheddar fingers and lay them, end to end, along one side of the bacon and beef base. Season with the Italian herbs, salt and pepper.
Starting at the cheese side, roll the bacon, mince and cheese into a cylinder resembling a sushi roll. Secure with a toothpicks if necessary. Place onto a baking tray and pop into the oven. Bake for 30 minutes, or until the bacon is crispy and the mince is cooked through.
Slice into 1-cm thick discs and serve alongside a salad.

Low-carb baby marrow rösti with scrambled eggs

“I confess that I am besotted with baby marrows. Whenever I visit Italy, I have the ‘vegetable side’ as my main dish,” says Sally-Ann Creed, author of new book, ‘Delicious Low Carb’. Marrows also make an excellent low-carb rosti. You’ll get around 8 röstis out of this recipe – use what you need for brunch and pop the rest in the fridge.

Serves: 4 people


3 eggs
1 tablespoon coconut flour
Himalayan salt and freshly cracked black pepper, to taste
2 cups shredded or finely grated baby marrows
1 tablespoon coconut oil or delicious bacon fat, for frying

1 teaspoon butter
1–2 eggs per person
1 tablespoon cream per person
Sliced tomato, fresh rocket and chopped chives, for serving


To make the röstis:
1. Beat the eggs with the flour, salt and pepper.
2. Now mix in the grated baby marrows and blend well (you might need to drain a little of the liquid first).
3. Place the coconut oil or fat into a frying pan over medium heat, and spoon the rösti mixture into the pan. Make them big enough to hold the scrambled egg on top, about the size of the palm of your hand.
4. Sauté until the röstis are browned underneath, then flip and cook the other side. Keep warm on very low heat while you do the eggs.

To make the scrambled eggs

1. Place the butter in the pan over medium heat.
2. Start whisking the eggs with the cream. Add some salt and pepper to taste.
3. When the butter in the pan is gently sizzling, pour in the egg mixture and gently move it around to make a soft scramble.
4. Spoon the scrambled egg on top of the baby marrow rösti on a plate, and top with a slice of tomato, rocket and chopped chives.

Cook’s tips:

  • Sprinkle some grated Parmesan cheese on top of the röstis prior to serving, or mix it into the mixture before frying.
  • For a different flavour, use half sautéed mushrooms (finely sliced) and half baby marrows. Season well to taste.
  • You could also do poached eggs instead of scrambled – I’m just a scrambled egg addict.
  • You could also serve it with a Hollandaise sauce poured over.