Let's Make Breakfast
If you happen to be a coffee drinker, like me, you can make what is commonly known as Bullet Proof Coffee, there are a few variations of this but basically, it includes coffee and healthy fats and can be substituted as a meal or added to a meal. I'll give you the two versions that I am familiar with.
BulletProof Coffee #1
10 oz. Your favorite black coffee.
1 Tbls. Real Unsweetened/Unsalted Butter
2 tsp. Real Heavy Whipping Cream
Approved Sweetener if desired.
BulletProof Coffee #2
10 oz. Your favorite black coffee
1 tsp MCT Oil
2 tsp Heavy Whipping Cream
Approved Sweetener if desired
Some people add all the ingredients into a blender and blend the coffee. It helps to incorporate all the fats into an emulsion. I don't mind if some of the fat rises to the top of the coffee. Once again, it's entirely up to you as to how you choose to drink your morning coffee. By the way, Bullet Proof Coffee is limited to mornings only. Or breakfast time if you happen to work the graveyard shift and breakfast is at 11pm.
1. Monkfruit
2. Liquid Stevia
3. Powdered stevia (a very concentrated powder, just a pinch will do for most drinks)
4. Erythritol (a natural sweetener found in fermented foods and fruits)
Some of these sweeteners are very concentrated and a little goes a long way. Some are used 1:1 ratio like sugar for baking. Some can not be used for baking at all. We'll explore each one in more detail as we come across them in our recipes.
I would recommend any of these for BPC and you can adjust them to taste. Each one has its own unique taste and in some cases aftertaste, which some people do not like. Every person is different so just experiment and see what you like best.
As I mentioned, you can use BPC as a meal replacement. If I'm fasting I usually drink two of these in place of breakfast. By the way, fasting does not mean deprivation, it just means you cut out most solid food and stick to a liquid diet.....sort of. We'll cover more on that later.
If you're not fasting or using 2 servings of BPC in place of your meal the here are some simple and basic breakfasts.
1. 2 eggs and 3 oz of ham or sausage. You can cook your eggs any way you like. Hard-boiled, soft boiled, fried, poached, scrambled. You can add your meat into scrambled eggs, or cook it separately If you fry or scramble your eggs, you can use the fat from the meat to cook them in. It'll add great flavor and eggs cook so quickly that the meat won't cool down if you did decide to cook it separately.
If you do scrambled eggs or an omelet, you may want to incorporate a small amount of veggies to them. Onions and tomatoes can be added in moderation. Use your Carb Manager app to help you figure out how much you can add. Mushrooms are unlimited. Sweet Peppers, kale, spinach, and asparagus are pretty good choices since you won't be adding a huge amount.
You can also cook your protein and saute your veggies and creat mini crustless quiches. These are good if you tend to be someone who is on the run and a grab and go meal suits your lifestyle better.
Mini Crustless Quiches
Preheat oven to 350 degrees. Chop about 1 cup of your favorite veggies. Cook 6 ounces of your favorite protein. Brush the inside of a 6 serving muffin pan with the fat from your protein or use real butter to coat the inside of the cups. Add 2 Tbls of chopped veggies to each cup. Then add 1 Tbls of the chopped and cooked protein. Using a fork or whisk beat 6 eggs until light and fluffy. Then pour about 1/3 cup of eggs into each cup. Bake for about 15 minutes or until set. Let cool for a few minutes then pop out of the muffin tin. These can be frozen after they cool completely or kept in the refrigerator for up to 3 days. Once they cool, you can wrap each one in plastic wrap and freeze or refrigerate.
These are simple breakfasts that give you plenty of fats and protein with minimal if any, carbs. We will expand on breakfast ideas in future blogs. I just wanted to give you a place to start so you can begin to understand that keto doesn't mean being deprived, it just means you need to change your eating habits. On keto, you will never be hungry. You will never get bored with your meals. You will learn how to cook healthy food for yourself and your family.
You will learn all about REAL-HEALTHY-KETO.
Enjoy,
Debbie Gates
BulletProof Coffee #1
10 oz. Your favorite black coffee.
1 Tbls. Real Unsweetened/Unsalted Butter
2 tsp. Real Heavy Whipping Cream
Approved Sweetener if desired.
BulletProof Coffee #2
10 oz. Your favorite black coffee
1 tsp MCT Oil
2 tsp Heavy Whipping Cream
Approved Sweetener if desired
Some people add all the ingredients into a blender and blend the coffee. It helps to incorporate all the fats into an emulsion. I don't mind if some of the fat rises to the top of the coffee. Once again, it's entirely up to you as to how you choose to drink your morning coffee. By the way, Bullet Proof Coffee is limited to mornings only. Or breakfast time if you happen to work the graveyard shift and breakfast is at 11pm.
1. Monkfruit
2. Liquid Stevia
3. Powdered stevia (a very concentrated powder, just a pinch will do for most drinks)
4. Erythritol (a natural sweetener found in fermented foods and fruits)
Some of these sweeteners are very concentrated and a little goes a long way. Some are used 1:1 ratio like sugar for baking. Some can not be used for baking at all. We'll explore each one in more detail as we come across them in our recipes.
I would recommend any of these for BPC and you can adjust them to taste. Each one has its own unique taste and in some cases aftertaste, which some people do not like. Every person is different so just experiment and see what you like best.
As I mentioned, you can use BPC as a meal replacement. If I'm fasting I usually drink two of these in place of breakfast. By the way, fasting does not mean deprivation, it just means you cut out most solid food and stick to a liquid diet.....sort of. We'll cover more on that later.
If you're not fasting or using 2 servings of BPC in place of your meal the here are some simple and basic breakfasts.
1. 2 eggs and 3 oz of ham or sausage. You can cook your eggs any way you like. Hard-boiled, soft boiled, fried, poached, scrambled. You can add your meat into scrambled eggs, or cook it separately If you fry or scramble your eggs, you can use the fat from the meat to cook them in. It'll add great flavor and eggs cook so quickly that the meat won't cool down if you did decide to cook it separately.
If you do scrambled eggs or an omelet, you may want to incorporate a small amount of veggies to them. Onions and tomatoes can be added in moderation. Use your Carb Manager app to help you figure out how much you can add. Mushrooms are unlimited. Sweet Peppers, kale, spinach, and asparagus are pretty good choices since you won't be adding a huge amount.
You can also cook your protein and saute your veggies and creat mini crustless quiches. These are good if you tend to be someone who is on the run and a grab and go meal suits your lifestyle better.
Mini Crustless Quiches
Preheat oven to 350 degrees. Chop about 1 cup of your favorite veggies. Cook 6 ounces of your favorite protein. Brush the inside of a 6 serving muffin pan with the fat from your protein or use real butter to coat the inside of the cups. Add 2 Tbls of chopped veggies to each cup. Then add 1 Tbls of the chopped and cooked protein. Using a fork or whisk beat 6 eggs until light and fluffy. Then pour about 1/3 cup of eggs into each cup. Bake for about 15 minutes or until set. Let cool for a few minutes then pop out of the muffin tin. These can be frozen after they cool completely or kept in the refrigerator for up to 3 days. Once they cool, you can wrap each one in plastic wrap and freeze or refrigerate.
These are simple breakfasts that give you plenty of fats and protein with minimal if any, carbs. We will expand on breakfast ideas in future blogs. I just wanted to give you a place to start so you can begin to understand that keto doesn't mean being deprived, it just means you need to change your eating habits. On keto, you will never be hungry. You will never get bored with your meals. You will learn how to cook healthy food for yourself and your family.
You will learn all about REAL-HEALTHY-KETO.
Enjoy,
Debbie Gates
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