9 Lower-carb alternatives to grains

The good news is that if you’re looking to limit your carb intake, there’s plenty of options for you — especially when it comes to replacing grains.” – Business Insider

Reproduced from a Business Insider article, here are plenty of lower-carb foods to add to your plate. Not all of these will be available in your local food market, but some surely will be.

So start experimenting.

Cauliflower rice is enjoyed on a LCHF Banting ketogenic diet.
Cauliflower rice is enjoyed on a LCHF Banting ketogenic diet.
Broccoli is similar to cauliflower rice. Make riced broccoli easily using a box grater or a food processor.
Quinoa is a nutritious alternative to rice and contains fifteen times less carbohydrate content. Avoid quinoa during your LCHF Banting Transformation weight loss phase but enjoy it in moderation when you have achieved Preservation.
Delicious sweet potatoes are prebiotic vegetables and can be prepared in a myriad of different ways.
If you’re lucky enough to get this cabbage turnip fusion at your vegetable market, then enjoy it as part of your Banting, low carb healthy fat diet for it’s anti-oxidant and extremely low carb, 9 grams of net carbs, benefits.
Ripe butternut cut into two halves is enjoyed as part of a LCHF Banting ketogenic diet.
The Japanese konjac plant is used to make Shirataki rice and noodles that have zero carbohydrates and calories, and zero gluten and soy. It is flavoured by the other ingredients in the meal.
Get your konjac products at http://www.skinnypasta.co.za or at Wellness Warehouse.
Butternut squash is another delicious side vegetable although I personally opt for pumpkin instead because it has half the number of carbohydrates that butternut has and is equally delicious. A South African favourite barbecue side is to remove the pips from butternut halves and fill the space with fried onions, garlic, chopped peppers and mozzarella cheese. These are then enclosed with aluminium foil and cooked on the barbecue grid.
Super affordable, prebiotic vegetable cabbage rice only has five grams of carbohydrate per cup and can be used for anything.
Delicious zucchini noodles have only six grams of carbohydrate per cup.


Business Insider

Not a gingerbread house….

Delicious Low Carb Healthy Fat Banting baked goods

I sincerely admire home bakers who create beautiful Christmas confections. My prosaic LCHF Christmas baking suited me just fine.

I’ve experimented with several low-carb bread recipes and Fiona’s Banting bread still comes out tops for me because it is delicious, really not difficult to make, has a great shelf life just keeping it in the fridge, and according to my calculations has 4.7 grams of carbohydrate per slice.

Often a few slices of this bread with some butter, cheddar cheese and slices of cucumber, constitutes a meal for me.

My grandchildren, and everyone else for that matter, enjoyed the chewy honey and coconut cookies that are dead easy and quick to make.

Here’s the recipe:

Chewy Honey And Coconut Cookies


  • 3 tablespoons honey
  • 90 grams butter
  • 1 egg
  • 1/4 cup milk
  • 1 teaspoon vanilla extract
  • 1 1/2 cups almond flour
  • 1/2 cup desiccated coconut

In a mixer, cream together honey and butter until light and fluffy.

Add the egg, milk and vanilla and mix until combined.

Mix in the remaining ingredients to form a soft dough.

Chill the dough in the fridge for an hour.

Line a cookie sheet with silicone baking paper and roll the dough into 15 balls. Place them on the baking sheet and press them down with a fork, making sure they have enough room to spread.

Bake for 12 – 15 minutes in an oven preheated to 170 degrees C.

Cooks Note:

Go easy with these cookies as they each have 8 grams of carbohydrate. Only have them if you are in the Banting 2.0 Preservation phase.







Is low-carb an expensive and elitist lifestyle?

Gold bar on a plate with knife and fork

One of the greatest beliefs around is that “Low-Carb is Expensive”

– Jonno Proudfoot

There is a common misconception that academics and scientists are the only people whose opinions count in a any argument. When I dipped my toe into the academic community I was appalled by how much arguing happens over scientific papers instead of looking at what is right in front of them. There are many debates about nutrition that can be won on pure personal experience, and often, as little as plain old common sense.

One of the greatest beliefs around low-carb is that ‘Low-Carb is EXPENSIVE’

Suzanne Garrett, one of our own Facebook followers, testified to this by her own admission when she commented on our post with the following:

‘Agree with these comments, heard them all. But it is expensive to buy pastured/wild caught/organic/minimally processed. No getting around that fact – it’s a matter of degrees of expensive and how to economize by buying seasonally and in bulk. Still very expensive’

I have to agree with Suzanne. Pasture-reared, wild-caught and minimally processed food is generally more expensive.

Low-carb, by definition says nothing about pasture-reared or wild-caught. Sure, all nutrition experts (hopefully even those who are not pro-low-carb), would advocate pasture reared meat and organic produce for optimal health. But in the history of Real Meal Revolution there has only ever been one mention of the quality of ingredients and that was in the first book The Real Meal Revolution. It said something along the lines of “you should aim to eat pasture reared and organic as much as possible.”

We still believe that that is where you should aim. But it is totally unsustainable for almost everyone on earth. Posh meat is expensive. Organic veggies are expensive. Most of these foods are also very hard to get hold of.

Low-Carb doesn’t mean low-carb, super elite, organic, grass-fed or that the ingredients need to have been flown in on the wings of a condor. Quality aside, there are also some tag-along health hacks that have been added to the low-carb ‘must-haves’ that don’t quite line up. Himalayan crystal salt as opposed to normal salt is one that kills me. If we’re trying to save the environment by shortening the distance from pasture-to-plate, using Himalayan crystal salt is like asking Mother Earth to smoke a Texan Plain every time you salt your avocado.

Low-carb also doesn’t mean eating only Real Meal Revolution recipes either. That would be delicious, but that too is unsustainable for every meal of the day, every day of the week. Unless, you’ve got a private chef, in which case I recommend giving it a try.

While the recipes in Real Meal Revolution’s cook books show case a few high-end dinner options, they should not be mistaken for prescriptive dietary advice. The recipes were developed to illustrate how deliciously one could eat on a low-carb diet. If you skip the duck with berry coulis and coconut pancakes it will not negatively effect your journey to awesome weight.

Low-carb means low-carb and nothing else. That means eating very few carbs. End of story. And you can do that without any recipes, without any expensive ingredients and without lots of money.

What is nowhere near as expensive as a private chef or elite produce is simply lowering carbs and sticking to the green list. And that is what low-carb is about. If you can just eat of the green list, you are doing low-carb (hint – low-carb also doesn’t mean ‘high-fat’ but we will save that one for later)

So, Suzanne, we understand and share your concerns in a big way. But you don’t need all that fancy stuff to lower your carbs.

Low-carb is expensive = Myth

Reference: Jonno Proudfoot, app.realmealrevolution.com

Cook something – Banging mustard bangers

Quantities are for 1 serving.


  • 1¹⁄₂ whole bangers (ask your butcher for ‘no cereal’)
  • ¹⁄₄ tbsp butter
  • 1¹⁄₂ thick leeks (washed and cut into chunks)
  • ¹⁄₂ tbsp hot english mustard
  • ¹⁄₄ cup white wine
  • ¹⁄₄ cup cream
  • ¹⁄₄ sprig thyme
  • ¹⁄₄ pinch salt and pepper


  1. Preheat your oven to 220°C and pop the grill setting on.
  2. Get the butter up to a medium heat in a medium sized ovenproof pan and add the leeks to saute.
  3. When the leeks are caramelised, add the mustard, thymeand the wine and reduce it by half while stirring
  4. Once the wine is reduced, add the cream and bring it to the boil. Reduce the sauce by a third, then remove it from the heat.
  5. Arrange the bangers, evenly spaced, in a tray and pop them in the oven until they are dark brown on top. Then flip them over and grill them until they are brown on the other side. Probably 5 minutes a side.
  6. Once they are brown on both sides, add them (juices and all) into the pan and bring the pan back up to a gentle simmer for the sausages to cook through in the sauce. (1 or 2 minutes)
  7. Season with salt and pepper and serve immediately.

Cook Something – One pan chicken and mushroom stew

“Another winning recipe. Delicious sauce and tender chicken which the family loved. Simple to prepare and great that only one dish was needed!”

Bridget Gernandt

The quantities given are for 1 serving.


  • 1 large chicken breasts (bone in, skin on)
  • ¹⁄₂ tbsp butter
  • ¹⁄₂ tbsp extra virgin olive oil
  • ¹⁄₄ medium shallot (finely sliced)
  • ¹⁄₄ tsp fresh thyme leaves (chopped)
  • ¹⁄₄ tbsp garlic (minced)
  • 60 g button mushrooms (quartered)
  • ¹⁄₄ cup white wine
  • ¹⁄₄ cup chicken broth (or stock)
  • 0 tsp dried chilli flakes
  • 0 cup cream
  • ¹⁄₄ handful fresh parsley (roughly chopped)
  • ¹⁄₄ pinch salt and black pepper


  1. Preheat the oven to 180°C and season the chicken with salt and pepper.
  2. Heat half the olive oil in a large pan and add the chicken breasts, turning them every couple minutes, until golden brown on each side, then set them aside.
  3. Add the onion and thyme and saute until the onions are softened.
  4. Add the garlic and stir it around for a minute, then add the mushrooms and cook them for 5 minutes, until they are soft.
  5. Pour in the wine and reduce it by half, then add the stock and the chilli flakes and reduce the whole sauce by half again.
  6. Now, add the cream, bring it to the boil and add the chicken pieces back in and pop the pan in the oven for 15 minutes.
  7. Remove it from the oven, season it to taste with salt and pepper and mix through the chopped parsley before



Cook something – Keto Almond & poppy seed bread

Keto low carb almond and poppy seed bread.

I’ve baked many different low carb breads but this one is the quickest and easiest to make. 

Almond and poppy seed bread

It has 5.3 grams carbohydrate per slice.

It keeps well in the fridge. Or separate the slices with baking paper and freeze them in a plastic bag or container.

These breads all taste much better toasted than they do raw.


4 extra large eggs
3 tbsp water
1 cup golden flax seeds (grind them yourself in a coffee grinder)
¹⁄₂ cup ground almonds
1 tsp baking powder
1 tsp salt
1 tsp caraway seeds
1 tsp xylitol
¹⁄₂ tsp xanthan gum
2 tbsp poppy seeds
¹⁄₄ cup sunflower seeds
¹⁄₄ cup flaked almonds


  1. Preheat the oven to 180°C / 350°F.
  2. You must buy whole golden flax seeds and grind them yourself otherwise the recipe will not work.
  3. Grease a small loaf tin and also line it with baking paper as this bread sticks to the pan.
  4. Whisk together the eggs and the water in a bowl until well combined.
  5. Place the rest of the ingredients in another bowl and stir to combine.
  6. Fold the eggs into the dry ingredients and mix well.
  7. Pour the mixture into the greased loaf tin and bake in the oven for 30 – 35 minutes.
  8. Allow to cool and serve.
  9. This loaf will last for a few days in the fridge.

Cook’s Tip

Toasted cheese and tomatoes are epic! Poppy seeds usually go pretty well with a squeeze of lemon, so I reckon go toasted with lashings of butter and avo!


Photo credit: My own

Up close and personal with Jonno Proudfoot, Real Meal Revolution CEO

Sunday Times (Cape Town), featured a one-on-one with Author, Chef, Adventurer and CEO of Real Meal Revolution, Jonno Proudfoot.

Read on to find out:

  • What are the most popular recipes at Real Meal Revolution?

  • What does Jonno eat when he cheats?

  • Why was Real Meal Revolution so successful?


Jamie Oliver’s ambush on childhood obesity

“Obesity kills more people than any conflict on the planet, so that’s why we should treat it as war”


Dr. Rangan Chatterjee is a leading lifestyle and health teacher. His podcasts are well worth listening to.

Dr Chatterjee talks to celebrity TV chef, restaurateur and childhood obesity campaigner Jamie Oliver on his ambitions as a boy working in his family’s business, his current role as an obesity campaigner and what he’s working on for the future.


Increase your energy – food

“I believe lifestyle and nutrition are always the bedrock upon which all chronic medical management should be founded”

– Dr. Rangan Chatterjee

One of my favourite leaders in the low-carb healthy-fat revolution, is the star of the hit BBC 1 series, Doctor in the House. 

In this and the following few posts, I’ll share his short videos, Increase Your Energy.