17. Heba Pap!

One of the most difficult things to adjust to for me, when I started LCHF, was having to learn  to eat meals, without the family favourite staples, I grew up eating. It was strange to now have to plan what to eat minus bread, rice, roti and another south African favorite staple of mine called Pap (a.k.a. putu). 

Nevertheless I persevered choosing not to go cold turkey cutting out carbs but to halve these carbs or reduce them even more, as and when I could. This now meant that eggs (made into pancake style rotis), lettuce leaves, other leafy greens and chopped up salad veg became a new addition to my daily diet. And then I discovered something called ‘Heba Pap’ and Wow!!!!  Suddenly having to churn up a new type of staple was not so difficult anymore.

So what exactly is Heba Pap you might be wondering? Check the link and write-up below to learn more!!!!

The Heba Story

​Many South Africans, from all walks of life, are plagued by ill health. Many blame this on fast food, fizzy cooldrinks and sweets but often the biggest culprit is everyday staples.

Foods which are commonly known as unhealthy, can easily be avoided but staples are a necessity in most households. In order to truly combat poor nutrition we need to find acceptable replacements for maize meal, wheat flour and rice which are just as good in taste and texture but significantly better in nutritional value.

The average South African consumes 100kg of maize and maize-related products every year.* That may be a huge challenge but it’s an even greater opportunity.

It is clear that what South Africans need is a healthy, banting pap and so HEBA was born. But HEBA is more than just a pap substitute, we are trying to provide a solution and so it has to be relevant to a variety of staples. HEBA can be used to make bread, porridge and krummel pap on stove tops, in ovens and even in microwaves.

Food is culture and identity. Don’t change who you are, just eat right morning ‘til night.

​HEBA is made from SUPERFOODS:


Made from coconut solids ground into a fine powder, coconut flour is a delicious substitute for wheat flour. It is gluten free and high in fat (specifically medium chain triglycerides) which is known to boost the metabolism and keep you fuller for longer. Lekker! Coconut flour is high in fibre yet low in carbohydrates – which means that it will help you avoid blood sugar spikes.


​These tiny, brown coloured seeds are high in omega-3 fatty acids and can improve digestion, decrease skin irritations,  and support fat loss. Best of all? Flaxseeds are low in carbs but remain high in fiber – which helps reduce sugar cravings. Eating flaxseeds can contribute towards glowing skin and strong, healthy hair, reduce acne and eczema. All of this from a tiny seed? You bet.


These nutty tasting seeds are full of antioxidants and help to ease inflammation in the body which can cause asthma and joint pain. Sunflower seeds contain bone-strengthening minerals such as copper and magnesium (believed to soothe our nerves, ease headaches and stress). They are also a good source of selenium, which is proven to prevent cancer.


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