The orange list, oh, the orange list

The one thing in LCHF eating that creates so many different opinions, it is the orange list. Like so many other things, LCHF are interpreted in different ways.

Me myself does Banting, as described in The Real Meal Revolution by Prof Tim Noakes.  On page 47, Prof Noakes write that the green list is the all you can eat list. From this list we can choose anything we like, without worrying about the carbohydrate content as all the foods will be between 0 to 5 g/100 g. He also says that it will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Eat only a moderate amount of animal protein but include as much fat as you are comfortable with.

We all know that we are not allowed to eat from the red list because they will be either toxic or high-carbohydrate foods.

Now the orange list. The orange list is made up of ingredients containing between 6 g to 25 g of carbs per 100g. If we want to lose weight, we must try to eat less than 25g of carbs per day. So, if we eat for example one and a half apple, we had the full amount of orange list for the day. It is not ‘and, and, and’, but ‘or, or, or’.

Remember, we want to make LCHF a lifestyle. This is not a prison camp. We don’t have to make it more difficult than it is already. Actually, it is not difficult at all, but we must be careful not to deprive ourselves of something we are allowed to eat. By including some items on the orange list widen the variety of foods that we may eat. It helps not to get boring with the diet.  I highly recommend that we sometimes have some of the foods on the orange list as well.

As there are for example 5 carrots per day on the orange list, that is the full amount of orange list for the whole day, why not put one or two carrots in your mixed vegetables? It is not halfway as many as is allowed and it makes your vegetables more interesting.

I had items from the orange list from the beginnig and have it still, after losing 17kg. My opinion? Eat from the orange list as well, but remember to do it within the limits.


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Help! Why do I eat more on cold days?

(Copied and changed a bit from my post in

In answer of a question of another member on a LCHF Facebookpage, I want to write this.

First of all I want to tell you that I think it is normal. The wonderful thing of LCHF, or Banting, is that we don’t count food. We listen to our bodies! We eat when we need food and stop when we had enough, so, on a cold and rainy day, when our bodies ask for more food, we give it to them and tomorrow when the sun is shining and we, perhaps, need less food, we eat less.

With all the other weightlossprograms that I followed, I had to count food, and when my body asks for more, I couldn’t give it to him. Now, I am allowed to listen to my body and give it what it asks.

But there is a snag! On such days we can’t eat anything that we want! No! We still have to stay within the boundaries of our new lifestyle. And as always, when our body ask for more, or for sweetness, we have to eat more fat! Yes! Fat! So, stop counting the food and eat more fat and don’t feel a failure because you are not one, not a failure at all! You are someone who wants to live a healty life and this what you are doing by doing LCHF.

So my dear friends, when you feel that you need more food on a cold day, make yourself a lovely, creamy broccoli soup or a cream cheese tart.  Or what about a nice stew with fatty meat. Recipes for all of these lovely foods are in my book, Toortsie’s Banting Bash. 

But most important, enjoy yourself! Give your body what it is asking for! By depriving yourself of food on such days because you already had the prescribed amount of food, is bad news and can be the reason for falling off the wagon. Somewhere along the line your will-power may give in and it is just then that you over-indulge in bread or chocolate or anything that you see. Do you know that feeling? I do, and that is the reason why I say, rather eat the food that you are allowed to when your body asks for it, than losing it.

Make yourself a lovely comforting cup of hot chocolate: Use a cup of full cream milk, of even better, use cream, or a mixture of cream and milk, with 2 teaspoons of good quality cacao and 1½ teaspoons of xylitol. Mix. Put in microwave oven for 1 to 2 minutes on high and enjoy! Enjoy every moment of it. Don’t feel guilty about it. At LCHF we don’t feel guilty about enjoying food, we enjoy every bite.

Make sure that you always have cheese in your fridge. Lots of cheese. Nice cheese.  Nuts don’t do it for me on cold days.

But most of all: Forget all the old diet rules that we believed for too long. Listen to your body. Give it what it asks, from the green list, and perhaps a little bit from the orange list, but never from the red list.

Good luck. It is absolutely worth it. I am more than 2 years on LCHF, lost 17 kg and the best of all is that I am maintaining my weight! What a blessing!

You can do it as well! Really, you can! It really isn’t difficult.


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Toortsie’s LCHF stories on Fridays (in Afrikaans)

The Before and the After

I started the LCHF lifestyle because I was obese again, like so many times before.

Like so many other people, I always believed that one should have a balanced diet, then everyting would be fine. But if I may put it like radio presenter Ian Wessels did, my problem was that I was eating way to much with excellent balance. I love food, I love eating! I am good at eating.

Before As a child, I was as thin as a rake and far under my ideal weight. I started gaining weight in matric, but not too much. As a first-year at the University of Stellenbosch, I picked up some weight, as most first-years do. That tin of rusks, filled to the brim when I was home for the weekend, was just too tenicing! I only started struggling with my weight in later years.

I don’t believe in instant diets. Over the years, I have been a member of two of the biggest weight-loss organisations and I did very well on both programmes. The fat just melted away – until I reached my target weight. From then on, I just gained it all back in a short space of time, with some extra.

Do you know that feeling? It was just impossible to stick to the eating plan permanently!

Today, I’m Banting (LCHF) for more than two years, lost 17 kg and feel wonderful. I never looked back.

After jpeg Best wishes.


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Toortsie’s LCHF Recipe Book

(Copied from Toortsie, Kameel en Bokbaaivygie se blog)

At first Toortsie was a shy, Afrikaans speaking farmgirl, putting all her farmstyle recipes in a book, Toortsie se Bantingboerekos. This book was launched on 16 December 2015.

Since then, she became a world traveller. Toortsie’s tasty and easy recipes, with normal ingredients, for normal homes,  are used in houses across the globe!

Toortsie can be found in houses in South Africa, but she is also used in the Caymon Islands and in Canada. She travels in Europe and in Abu Dhabi. She is in Australia and New Zealand. In Africa she is in Kenia and Namibia. I’m sure she is in many more countries than I can think of! It’s SO exciting!:)  Yess!

So what happens next? Toortsie is speaking ENGLISH!:)


The English Toortsie, Toortsie’s Banting Bash, is at the printers now! I am very excited, thankful, privileged to say that she will be available in English soon! And perhaps, who knows, she will also be travelling around the world soon!

The recipes are tasty and very easy to make, and every person in the family can eat it, Banters and non-Banters! (LCHF and non-LCHF)

So in the meantime, ‘like’ Toortsie’s Banting Bash’s Facebook page  where you will see what is happening and where and when it will be available. Be part of the development and birth of the book! You can order the book at Bidorbuy for R209.00.

So, keep your eyes open, look out for Toortsie’s Banting Bash!:)

Toortsie's Banting Bash Nr 1


Best wishes,


South African farmgirl

Toortsie at Finesse: Tjoklits op ons pad

Toortsie’s  Faceboekpage

Toortsie’s Banting Bash faceboekpage

Toortsie se blog

Media Release on LCHF Recipe book by Jan Greyling

11 July 2016

MEDIA RELEASE                                                                                                                                                                 

No Embargo

Global breakthrough for SA Banting recipes

From the Southernmost Tip of Africa to the tables of households around the globe! This is the success recipe for an Afrikaans recipe book which got the world cooking as far as the USA, Canada, Australia, New Zeeland, the Netherlands, Abu Dhabi, Kenya, Namibia and all over South Africa.

“Toortsie se Bantingboerekos” is an informal easy to use recipe book focused on traditional South African dishes adapted into low carb, healthy fat requirements by Bredasdorp debut author, Madelé Burger.  With its unexpected popularity this colourful kitchen friendly recipes supplemented with traditional cooking wisdom has just been reprinted for the third time.

According to Madelé the secret of “Toortsie” as her Banting cooking made easy recipe book has been pet-named by the industry, lies in tasty recipes which are popular amongst the Banters and non-Banters found in every family.

In just more than six months since the original launch on 16 December the English version, Toortsie’s Banting Bash! will soon be available. Since the end of 2015 “Toortsie” has indeed quietly became a world traveller with enormous global demand for its tasty and easy Overberg recipes with “ordinary ingredients for ordinary households.”

In addition to the demand for copies of her book Madelé’s eat pan and lifestyle recommendations may be read in her weekly contributions to the Feel Good blog of Finesse magazine as well as on her blog She is also writing a monthly article for fellow Bredasdorp Banter Esther Möller’s brand new low carb e-directory,

Madelé’s 140 page book with 60 recipes and stories about the journey of her life has recently been translated into kitchen friendly English by Marius Swart, a translator at the University of Stellenbosch who also hails from Bredasdorp. Photography and photo editing has been done by Lize du Toit with photo styling by Lizelle du Toit. Lieze Swart did the page layout.

According to Madelé’s promise on her website and on Toortsie’s facebook page at Toortsie’s Banting Bash! is on its way to the printer and would most probably be published before the end of July.

“Toortsie se Bantingboerekos” was born in July 2014 when Madelé struggled to get easy recipes with ordinary ingredients after she decided to change her own lifestyle into the internationally renowned low carb, healthy fat meal plan.

“To get to meals with items readily available in my own grocery cupboard I adapted our traditional known family meal recipes into Banting friendly dishes. Ordinary food with easy recipes,” she says.

Over the past few months “Toortsie se Banting Boerekos” became a family favourite in households globally where this lifestyle is making a positive change in the lives of men and women, young and old.

“Inquiries are is received from across the globe especially via Afrikaans families with family and friends abroad. Although my “Toortsie” is only available in a few Western Cape shops, it is through social media and word of mouth that mail deliveries across the country and the world are increasing daily,” says Madelé.

She is a South African farm girl who are involved with the administration of their own farm in the Overberg. Earlier she worked as a teacher and manager of Katlou Transport. She has three children and two grandchildren. Madelé is very fond of music and she often plays with the worship team in her congregation.

“My personal dream remains to be the best wife to my husband and the best mother and grandmother.  “By means of projects such this little recipe book I am living life to the full. I am very excited about “Toortsie” speaking English now, since this was a humble idea which surpassed my wildest imagination. I trust that the English version will be of help to many more people worldwide,” says Madelé about the unexpected success of her personal lifestyle passion for her own family.




Compiled and issued by Jan Greyling:  082 556 8778

Toortsie’s Banting Bash Facebook Page

Toortsie’s Facebook page



Hello! – A new LCHF Recipe Book!

Good day. Welcome at my new blog about my LCHF Recipe Book.

My name is Toortsie, meaning a little light, like a torch. Since 27 July 2014 I am following the LCHF lifestyle.

Everything changed since then and I never looked back. I wrote lots about it on my Afrikaans blog and on 16 December 2016, I published my first book, Toortsie se Bantingboerekos, in Afrikaans.

This book is doing very well and is used around the globe. Marius Swart, a translater from the University of Stellenbosch, translated it into English and at this moment it is being printed!

In this blog I want to tell you about my journey since I started the LCHF lifestyle and more about this book as well.

You can read the media release (in English) on my blog, Just click on this link.  You can order this book for R209 at  Bidorbuy.

Best wishes


Toortsie’s Banting Bash Facebook Page

Toortsie’s Facebook Page