Fatbody MCT Bread- LCHF & Keto with boosted MCTs!!

Ok, can I just start by saying that I am PSYCHED for this recipe. I have been playing around with a few variations and yesterday I made this batch, so I cooked up a cheeseburger with fried onions and an egg. Oh man, it was full on cheeseburger glory. The bread was moist and soft and it soaked up all the burger juices just like a "real" bun, but first a quick keto lesson…

What’s an MCT?

In short, a medium-chain triglyceride (MCT) is a unique fat molecule that gets it’s name from the amount of carbon atoms in the chain. What makes the medium-chain’s unique is that unlike their long and short chain friends, they are able to cross the blood brain barrier and will be absorbed directly through your intestines and blood, this means the energy gets to your brain FASTER, which gives you an immediate surge of brain power, focus and that euphoric energy MCT oil is typically known for. MCTs strains are commonly found in coconuts, which is generally the source of a (good) MCT oil. 

This is why MCT Oil and coconut oil are often referred to as brain fuel…

The strain of MCT plays an important role too, but that’s a topic for another day. MCT supplements usually comes in two forms: oil and powdered. Well, after a bit of experimenting I’ve discovered that the MCT Powder makes a pretty great super ingredient for these rolls… that’s right sandwiches are back on the table and now they’re brain fuel.

It’s Memorial Day Weekend and I just had a delicious all American Cheeseburger on a healthy bun. A bun that didn’t taste like egg, it didn’t taste like a dried out rock… it actually tasted like a roll. I’m so excited to start eating burgers NOT wrapped in lettuce again. This made my weekend!

Overall I’d say this was pretty easy to make. You mix all the dry ingredients with a spoon, then the wet ingredients and then you bake. I am still pretty new to the baking world, but if these rolls were any indication I’d say I’m getting the hang of it. In regards to the ingredients, like I’ve mentioned before, doing as much recipe experimenting as I do I’ve cultivated a pretty wide variety of foods and pantry items, so I had pretty much everything available. But, these ingredients are the new flour, sugar, corn starch, etc. If you plan on doing a lot of high fat low carb recipes, I would highly consider investing in some of these ingredients.

A few ingredient notes:

• Baking Powder (not in recipe) is made from combining cream of tartar and baking soda, so if you don’t have either you can just use baking powder (google proper ratios)
• Psyllium Husk Powder, don’t use whole husks, if you do grind them. Psyllium Husk is a fiber that acts as a binding agent. I’ve seem some recipes say mix it with the wet ingredients but I prefer to mix it THOROUGHLY with the dry ingredients because you want it as evenly distributed as possible.
• Everything Seasoning is obviously optional but it’s awesome.
• Using egg whites as opposed to the whole egg will help the bread to rise and give it less of an eggy flavor. Use the extra egg yokes to make Hollindaise Sauce that you can put on top of eggs benedict with this bread… wowzers.
• MCT Powder, is brand of choice. I am going to test the limits and see how much I can add without losing any flavor, updates to come

The Ingredients…

• 2 cups Almond Flour
• ⅔ cup Coconut Flour
• ½ cup Psyllium Husk Powder
• ¼ cup MCT Powder
• 6 Egg Whites
• 2 Eggs
• 2 teaspoon Cream of Tartar
• 2 tablespoon Butter
• 1 teaspoon Baking Soda
• 2 tablespoon Everything Bagel Seasoning
• 1 teaspoon Salt
• 2 teaspoon Garlic Powder
• 1 ½ cups boiling water

The Steps…

1. Preheat oven to 375F / boil water
2. In a large mixing bowl add: almond flour, coconut flour, psyllium husk, mct powder, cream of tartar, baking soda, salt, garlic powder. Mix thoroughly! This is important, the psyllium husk will create little jellyish clumps if you don’t mix it well.
3. Add eggs and egg whites and mix. Use a hand mixer if possible.
4. Add boiling water and continue mixing. Keep mixing until you have a consistent, somewhat sticky, doughy texture. HOT TIP: Keep your hands WET. This will make rolling the dough much easier.
5. Roll into evenly sized balls. The ones pictured were about 100g/3.5oz per cooked weight and a good burger bun size.
6. Melt butter and brush each roll with melted butter and then sprinkle on Everything Seasoning, or seasoning of choice 
7. Bake the rolls for about 45-50 minutes.
8. Let them cool off and enjoy!

The Macros...

1 Net Carb Breakfast Cups - LCHF & Meal Prep Friendly!

Up until last week I worked from home most days, which was nice because I never really had to meal prep. Meal prepping saves a lot of time, but when you don’t have to commute across Los Angeles you have more free time than most. Unfortunately, that all changed. New client, new rules. All of a sudden your boy has to wear a suit and sit in traffic just like everyone else. I’m assuming you guys aren’t feeling any sympathy for me so I’ll move on...

Point is, now I DO have to commute and that means I need to save time when I can, especially in the morning! If you find yourself rushing out the door with your keys in your mouth and your shoes half on, well you might want to consider these breakfast cups.

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They are pretty easy to make, taste great reheated and they are VERY easy to store and transport. Plus, it’s a full balanced breakfast with good healthy fats and only 1 net carb per cup!

Eggs are one of nature's healthiest foods. They are high in vitamins, minerals and essential fats and proteins. Plus you’ve got cauliflower, mushroom and spinach which provide tons of nutrients. And of course bacon, oh sweet, sweet bacon.

The Ingredients…

• 1 ½ cup of Cauliflower
• 6 Whole Eggs
• 6 Slices of Bacon (cooked)
• 2  cups Spinach (loosely packed)
• 1 cup Crimini Mushroom
• 2 tablespoons of Butter
• Salt and Pepper to taste

*for creamier eggs and added fat - add a tablespoon of heavy cream to the eggs

The Steps…

1. Cook your bacon following the standard cooking instructions. Be sure took bacon lightly, as you will need to wrap it around the base of the cup. I'd suggest cooking in the oven for two reasons: First, you're already using the oven. Second, the bacon will cook evenly and you're less likely to over crisp it, making you unable to wrap the slice around the cup  
2. Preheat oven to 375F
3. Prepare your cauliflower hash
   1. Microwave 1.5 cups of cauliflower rice (half of a Trader Joes frozen bag) to dryt out the water
   2. In a pan on medium heat add 1 tablespoon of butter, cauliflower, garlic, salt and pepper to taste
   3. Cook for about 10-12 minutes. Until the cauliflower begins to brown and crisp up. Remove from pan when finished.
4. Prepare your Egg Cups
   1. In a muffin pan, use a light amount of butter or oil to grease the pan.
   2. Wrap bacon slice around the inside edges of the cup.
   3. Next, divide the cauliflower hash into each cup packing it down tightly and making a solid and even base at the bottom of the cup.
   4. In a separate bowl mix eggs, spinach salt and pepper. Note for extra fat and creaminess add a tablespoon of heavy cream
   5. Top the cup with mushroom, salt and pepper and any other seasonings of choice.
   6. Bake for about 20 minutes until center is no longer runny.

The Macros... 

2 Minute English Muffins! Blueberry Vanilla & Maple McGriddle Keto Approved

Blueberry Vanilla English Muffin

I've been playing around with recipes and this seems to be the best variation so far, but that’s subject to change because well I like testing and playing with my food. However, it may be awhile before I find one as simple and delicious as this...

If you are on a ketogenic diet these ingredients should not be strangers to your kitchen. If they are strangers, well then you need to get them aquinted ASAP because you are missing out! It literally takes 2 minutes of cook time… plus maybe an extra 5 if you want to toast it, I know, I know so much extra time, but I promise it’s worth it.

These are pretty fat dense so they come in at about 300 calories per muffin, but like I said they are dense and they are filling. Best of all only 3 net carbs, so go ahead make two sandwiches.. and so perfect for a bacon egg and cheese sandwich. Or in this case of the sandwich below... carnitas, egg and pepperjack cheese sandwich…

And the blueberry vanilla version does quite nicely spread with some cream cheese…

Let’s start with the basic ingredients:

• 1 tablespoon of butter
• 3 tablespoons of almond flour
• 1 tablespoon of coconut flour *
• ½ teaspoon of baking powder
• 1 egg
• Pinch of salt

*Coconut flour this makes it less eggy, use a ½ tablespoon for more moisture but a full tablespoon for a more bread like texture.

Cheddar Rosemary Buscuit 

The Ingredients...

For Cheddar Rosemary Buiscut 

• 1 tablespoon of butter
• 3 tablespoons of almond flour
• 1 tablespoon of coconut flour *
• ½ teaspoon of baking powder
• 1 egg
• Pinch of salt
• ½ teaspoon rosemary
• ½ teaspoon oregano
• 1 teaspoon olive oil
• 1 tablespoon densely packed cheddar

For Blueberry Vanilla:

• 1 tablespoon of butter
• 3 tablespoons of almond flour
• 1 tablespoon of coconut flour
• ½ teaspoon of baking powder
• 1 egg
• Pinch of salt
• 8 blueberries
• ¼ teaspoon of vanilla extract
• ⅛ teaspoon of stevia

For Maple McGriddle:

• 1 tablespoon of butter
• 3 tablespoons of almond flour
• 1 tablespoon of coconut flour
• ½ teaspoon of baking powder
• 1 egg
• Pinch of salt
• ¼ teaspoon of cinnamon
• ¼ teaspoon of maple extract
• ⅛ teaspoon of stevia

Cooking Instructions:

1. Get a bowl with a good shape! I like mine to be wide and thin… so I use a bowl with a wider base, remember the muffin will form to shape of the bowl so keep that in mind. If you want a thicker muffin use a deeper bowl.

2. In the cooking bowl, melt butter for about 30 seconds in the microwave, until liquid.

3. Add your dry ingredients: Almond flour, coconut flour, baking powder, salt, rosemary, oregano. And mix.

4. Add egg and mix thoroughly. It should be a smooth consistency just like any other batter.

5. Microwave for 90 seconds.

6. Flip the bowl and put muffin on a plate. Be careful, it will be hot! Slice the muffin in half, just like you would a regular english muffin.

7. Grill on a stovetop. A frying pan will work, add a little extra butter if you prefer, but greasing the pan isn’t necessary. Toast until desired.

8. Add cream cheese or butter or peanut butter or whatever and ENJOY!!!

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**For Blueberry Vanilla recipe, add the berries last with the egg (assuming they are chilled). I like to mash the berries so they are deeply mixed, or keep them whole and have little berry bombs in each bite. You’re the captain now… go for it!!

And the macros...