Low Carb is Lekker

Snacks

Low Carb Rules

Allow Always

Beverages

Homemade ice teas, lemonades, sparkling water, water
tea, coffee (substitute milk with cream if you drink more than 3 cups a day)

Meats

Grass-fed meats (if possible)
Venison, ostrich
Free-range animal organs
Biltong, droëwors, quality salami, parma ham,

roast beef

Fish
Seafood
Free-range chicken (if possible)

healthy fats

Flaxseed (mill a fresh omega-filled batch often) • Avocado
Free-range eggs (if possible)
Cream cheese
Olive oil, avocado oil, macadamia oil • Bone broths
Coconut milk or coconut cream
Coconut oil
Desiccated coconut

nuTs and seeds

Basic bread and rolls (pp. 146–152)
pumpkin seeds, flaxseed, mixed seeds

dairy

Butter
Fresh cream
Variety of cheese, cream cheese
Amasi

Veggies

All leafy green veggies and herbs
All kinds of lettuce, tomatoes, avocado, celery
Cauliflower, broccoli, asparagus, baby marrows,

patty pans

All kinds of cabbage (but not Brussels sprouts), sauerkraut Green beans, green pepper, red pepper, chillies mushrooms, spring onions, olives Hubbard squash, gem squash, brinjals mange tout, sugar snap peas, radishes and cu- cumber

Fruit (5 g carbs or less per specified portion)

1 medium guava
6–7 whole strawberries
1 whole apricot
1 small peach
2 granadillas
1 naartjie
1 prickly pear
1⁄2 cup blackberries
1⁄2 cup raspberries
1⁄4 cup blueberries

Keep track of your fruit intake. If you use some in a smoothie, try not to grab another portion as is. try to stick with 1 portion a day. Children can do 1 or 2 a day of these.

Condiments

Fresh garlic and ginger
Sugar-free herb and spice mixes
Spices and sugar-free BBQ blends
Lemon or lime juice, fresh or bottled (1 g carbs per tbsp)
Bay leaves
Lime leaves
Gluten-free thai curry pastes
Homemade low-carb condiments from my cook book

Salad dressings from my cook book
Apple cider vinegar and wine vinegars
Unsweetened Dijon mustard and english mustard
Sugar-free bottled hot sauces, such as tabasco®
Fresh salsas, pestos, guacamole, horseradish.

Allow Seldom

85% dark chocolate
Balsamic vinegar

Worcestershire sauce
Wine
Butternut

Peas
Nut butter
Diet soda*

Avoid

All processed foods, snacks, condiments
All artificial sweeteners
All jams and jellies
All wheat flours and wholewheat products • All grains and grain-based flours
All gluten-free products
All rice, potatoes, pasta, couscous, lentils, dried beans, soup mixes, corn and popcorn
All processed meats, Viennas, ham, polony
All soy products (even baby formula)
pickled ginger and commercially pickled foods with added sugars

Soda and diet soda*, sweetened milk, commercial drinking yoghurts and ice teas

All energy drinks
All fruit juice (except lemon and lime juice)
whole, high-GI fruit portions, such as bananas, dates
High-GI fruits such as raisins and other dried fruit
Peanut butter

Cashews
Honey and molasses

Agave

Fructose
Yeast

Soup powders and stock cubes

Cornstarch (cornflour)

Low-fat products
Cereals, baby cereals

Beer
Candy
Commercial ice cream
Creamers and artificial cream

All sugar and all foods with added sugar