THE LOW-CARB CREED
Sally-Ann Creed’s latest book, The Low-Carb Creed is indeed the indispensable guide to the low-carb healthy lifestyle. As she says this is not a diet but a way of life. Sally-Ann explains about healthy and unhealthy fats. She gives protein guidelines, explains hormone connection to weight loss and insulin resistance. She fearlessly takes on myths and misconceptions. Discusses the vital role of sleep, heart health, the role of the thyroid and gives us some important insight into stress. This is the book you don’t need a medical degree to understand!
If you have never thought about the value of fats and oils before you certainly will now! The discussions on the various oils are particularly in-depth, illuminating and surprising. For many, vegetable oils were a necessity and that included all the processed foods, as well as many carbs, deep fries, sugary and fizzy drinks by the dozen!
Sally-Ann makes you immediately conscious of reading labels and she inspires you to keep to the natural and simple. The food group lists are useful from green and gold, to orange and red, and finally to the banned where you will find many of your old favourites hanging out! You need to be judicious in your choices. Certainly you need to rethink sweeteners and flavourants and your favourite ice-cream!
In the wise words of Thomas Edison
“The doctor of the future will give no medicine,
but instead will interest his patients in
the care of the human frame, diet and
in the cause and prevention of disease.”
This is a delightful and colourful way to have breakfast or serve with salad for dinner or lunch.
1 each red and yellow pepper, deseeded and sliced into quarters
1 aubergine cut into 6 slices, about 5 mm thick each
30 ml olive oil
60 ml Versatile Tomato Sauce (See below)
1 tomato, cut into 4 – 6 slices
8 basil leaves
4 slices mozzarella cheese, 2 – 3 mm thick
salt and pepper
poached egg to serve
Preheat the oven to 180°C. Place the peppers onto a baking sheet and bake for 30 minutes. Slice the aubergine into 5 mm slices and sprinkle with salt. Set aside in a colander for about 15 minutes. Rinse the aubergine thoroughly. Pat dry. Toss in a bowl with olive oil and some salt. Heat a griddle pan on the stove until it is smoking hot. Lay the aubergines on the griddle pan and grill for 2 – 3 minutes on each side until they become golden and slightly charred. Set them aside on a paper towel and allow to drain. Remove peppers from the oven. Allow to cool for a few minutes. You will have 4 red and 4 yellow slices. Place 2 tbsp of tomato sauce onto a plate. Lay a slice of aubergine in the middle of the tomato sauce, then top with a slice of tomato, 2 basil leaves, a slice of cheese and a slice of red then yellow pepper. Repeat the pattern. Finish off with one more aubergine and a poached egg.
VERSATILE TOMATO SAUCE
“Changing my family from using store-bought sauces was a challenge at first, but I won them over with this tomato sauce that I now use as the base for almost every tomato-based dish in my home. Add it to mince, use it to add tang to a ratatouille or convert it to a relish with ease. Bottle it and store in the refrigerator for frequent use,” says Janita Bold.
410 g tomato purée
410 g whole tomatoes, with no preservatives, only tomato and salt
60 ml apple cider vinegar
2 ml black pepper
10 ml salt
2 ml crushed garlic
60 ml xylitol
2 ml psyllium husk
5 ml fresh or 2 ml dried oregano
Place all the ingredients except the psyllium husk into a heavy pan on medium heat. Allow to gently simmer and reduce for 15 – 20 minutes. Remove from heat and stir in the psyllium husk, a sprinkle at a time. Allow to cool, then blitz with a stick blender until smooth or leave chunky and store in a glass jar in the refrigerator.
This is a perfect salad to make hours before you need it. Tabouli tastes much better once the flavours have had time to meld. It can, however, be eaten straight away. Leftovers will be perfect for a lunch, with some added protein.
50 ml olive or coconut oil
2 cups cauli-rice
2 large tomatoes, chopped
4 spring onions, chopped
1 yellow pepper, finely chopped
1 ½ cups flat-leaf parsley, chopped
salt and ground pepper
½ cup olive oil
¼ cup lemon juice
1 clove garlic, crushed
Heat the oil in a saucepan and fry the cauli-rice until just cooked. The grains must still easily separate. Allow it to cool. Combine all the ingredients in a large bowl. Season with salt and ground pepper. Whisk together the dressing ingredients and add to the salad. Allow the flavours to mingle.
SWEET RED PEPPER CHILLI RELISH
If you are not a fan of chilli, leave it out. You can always add more if you want it hotter. This makes a large quantity, is fantastic to bottle and is delicious with meat and vegetables. This recipe can be halved if preferred.
4 large onions
8 red peppers
100 ml coconut oil
3 red chillies (or according to taste)
3 cloves garlic, crushed
½ cup xylitol
125 ml wine vinegar
salt and pepper, to taste
Chop the onions, red peppers and tomatoes. A food processor makes this job very easy, but it can also be done by hand. In a large pot, melt the coconut oil, add the chopped vegetables and start to heat the mixture. Cut the chillies in half and add them to the mixture. If you like pieces of chilli in your relish, you can slice them. Halved chillies give flavor and can be removed after cooking. Add garlic to the mixture. Now add the xylitol and vinegar and bring the mixture to a simmer. Simmer for 2 hours with the lid on the pot. Remove the pot lid and simmer until the mixture reduces to a nice thick syrupy sauce, this will take at least 1 hour and sometimes even longer. Check the relish frequently. Once you are happy with the consistency, add salt and pepper to taste. At this point, you may remove the chillies. You now have two options; you can blend the mixture to make a sweet chilli sauce or cool it and bottle it.