Category: Recipes

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Super Fueled MCT Coffee

Today, we will find ways to nourish our body and brain to allow us to strengthen our physical and mental abilities. We will be doing this by learning how to make a super-fueled  MCT coffee, giving our body the healthy fats and nourishment it loves without the insulin spikes.

This helps us get most of the benefits of regular fasting as well as getting more healthy fats into our day plus it tastes amazing and it’s super easy to make.

Replacing my breakfast with MCT coffee makes my mornings easier since I don’t have to spend extra time cooking myself breakfast. Remember our bodies have evolved to do just fine without breakfast. Even though the large cereal companies try to make you believe that breakfast is the most important meal of the day, which it is but it doesn’t have to be done right when you wake up.

I usually have my first meal around 2 or 3 since the MCT coffee helps blunt my hunger. But what is MCT oil – MCT is short for Medium chain triglyceride. Which are healthy fats that can come from coconuts or palm kernels. They are a clean and rapid source of energy that bypasses the digestive process and instead goes straight to the liver where it converts into the super fuel ketones.

So, let’s go over how to make this super-fueled warm and soothing drink!

Ingredients    (Serves 1 )

Super-fueled MCT Coffee

  • 8 – 10 oz Fresh Black Coffee
  • 1/2 – 1 tablespoon MCT oil
  • 1 tablespoon Grass-fed Butter (like Kerry-Gold)
  • 1 tablespoon Heavy Whipping Cream

Directions

  1. First, you will need to order a quality MCT oil which you can find on our recommendations page. Once that arrives, you will simply make a batch of coffee like normal but instead of adding sugar or creamers to it, we will instead make it into a coffee full of healthy fats to fuel your morning.
  2. Pour yourself a 8 to 10 oz cup of coffee in a non-styrofoam cup, you don’t want styrofoam since the MCT will dissolve it. Which will make a mess – so stick with glass.
  3. Once the coffee is poured add 1 tablespoon of MCT oil now if your new to MCT oil then start with 1/2 a tablespoon to allow your system to get used to this super fuel.
  4. Next, you will add 1 tablespoon of grass fed butter like the brand Kerry Gold. Then, add 1 tablespoon of heavy cream and blend it together, a spoon should do the job fine. Once nicely mixed simply enjoy!!

 

This will help you feel energized and allow you to continue to crush your day.

Now some anecdotal evidence has shown that some women feel better when they add a bit of protein into their mornings. But then some do just fine with a healthy fat filled MCT coffee, and there is nothing wrong with that. We are all made with our unique differences. So if you have found that a bit of protein makes you feel best then you can simply add some powdered collegan into your MCT coffee. Collagen is long chain amino acid that is helpful in the development of healthy skin, strong hair and proper building of connective tissue. The brand I recommend has 10 grams of protein in a pretty small serving that dissolves nicely into coffee with-out drastically changing the taste. So you can always see which version of MCT coffee you feel best on.

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Lemon Infused Electrolyte Drink

Today we will learn how to make a refreshing and electrifying drink that will spark our energy and replenish our electrolytes to have the energy to get things done.

This is especially useful for anyone starting a keto lifestyle since it will help with the fatigue that may come with the keto flu which can be felt in the first few days of going low carb.

This is because the hormone insulin is being lowered which will make the body flush out water and also some electrolytes which is why replenishing them is a smart idea to avoid that sluggish feeling. Which will usually go away on it’s on after the first few days.

But why feel sluggish at all if you can simply drink this super-fueled electrolyte drink. Which is also helpful for athletes who lose these key electrolytes by sweating during their training.

They can take it before during or after their workout to keep that energy going.

You will need to order Lite salt which is a mixture of sodium and potassium chloride as well as a magnesium liquid supplement like Natural Calm which you can find a link to at on our recommendation’s page.

once those arrive, here is what you do.

Ingredients    (Serves 6 cups)

Lemon Infused Electrolyte Drink

  • 5 Cups of Fresh Water
  • 1/2 cup fresh squeezed lemon
  • 1/2 teaspoon of lite Salt (720mg Potassium & 600mg Sodium)
  • 1/2 teaspoon of Pink Himalayan Sea Salt (840mg Sodium)
  • 2 tablespoons of Natural Calm (1050mg Magnesium)
  • 1 teaspoon Powdered Erythritol

Directions

  1. Get a large jug and add 5 cups of fresh water to it, then squeeze some lemons to get about 1/2 cup worth of fresh lemon juice and add to the water.
  2. Next, get 1/2 teaspoon of the lite salt to add potassium to the water, then add 1/2 teaspoon of quality salt like pink Himalayan salt to the mix.
  3. Then, add 2 tablespoons of the liquid magnesium like natural calm, and follow that with 1 teaspoon of powdered erythritol then simply stir until everything has mixed well and enjoy!!

     

    These recipe makes 6 cups so you can split it with your workout partner or save some for later.

     

    This will be a better way of replenishing your electrolytes to recharge your body or avoid that sluggishness that may come with a keto-adaption.

    Now if your getting your Potassium and magnesium from another supplement maybe in a capsule form, you can still just make a version of this drink by simply using the quality salt and fresh lemon, water and simply get the other key electrolytes in their capsule versions.

    Also, coconut water has shown to be a great natural source of replenishing your electrolytes but it’s usually too high in sugar to fit a low carb lifestyle but another thing to keep in mind if your ever stranded on a deserted island

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Roast Beef Bacon Roll-up

Today we will learn how to make a quick and easy post-workout meal to have when your short on time.

We are making sliced roost beef bacon roll-ups, these are a perfect fast and on the go snack, a good option when you need something last minute.

And a good source of protein and healthy fats to fuel your engine and aid lean muscle recovery without the insulin spike and weight gain.

So here is what you do to make 2 of these roll ups, simply buy pre-sliced roast beef from the deli in your local market.

Ingredients    (Serves 1-2)

Roast Beef Bacon Roll-up 

  • 2 slices of roast beef
  • 2 strips of uncooked thick bacon
  • 2 slices of cheese of your choice
  • 4 thin slices of Pastrami
  • 4 thin slices of Turkey
  • 2 spears of asparagus
  • 1/2 cup fresh spinach

Direction

  1. First get a large skillet and place it over medium-high heat. Next get 2 large uncooked bacon strips, look for the thick cut ones preferably not cured in sugar and once the skillet is hot, lay the bacon slices in.
  2. Once the bacon is crisped and has rendered its grease you can set it aside and add 2 asparagus spears to the skillet using the rendered bacon fat as an oil.
  3. While the asparagus cooks you can lay out 2 separate slices of roast beef on a plate, then lay on two thin slices of pastrami on top of each slice of roast beef.
  4. Then add 1 slice of any cheese of your choice, some good options are Colby jack, gouda, pepper jack or cheddar. Next, add 2 slices of thinly sliced turkey meat on each stack and follow that with a very small amount of fresh spinach.
  5. Finally, when the asparagus is tender add a spear to each stack, then add one bacon strip to each. Then simply roll it up and enjoy!!

 

If you want melted cheese in your roast beef roll-up then simple microwave it for 10 seconds.

Now if you want the express version of this snack simply skip the asparagus to save time and still enjoy a yummy roll up.

This should help you get some post workout protein and healthy fats when you are on the go.

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Spanish Classic Chorizo & Eggs

Today we will learn how to make a dish my grandmother used to make me when I was a young boy.
We are making a classic Spanish breakfast called Chorizo and Eggs, this is a mouth-watering way to serve up those eggs.

Now my grandmother served them up with tortillas but we are tossing those and replacing it with a side of yummy sauteed veggies and lettuce wraps.

Ingredients    (Serves 2)

Chorizo and Eggs 

  • 6 eggs
  • ¼ pound Mexican chorizo sausage
  • 1 tbsp. butter
  • 1 green onion
  • 1 tomato
  • 1 bell pepper, any color
  • 4 tbsp. queso fresco
  • Salt and pepper to taste

Directions

  • Crack a few eggs into a bowl and whisk, then chop the veggies, the tomato, bell pepper, and green onion.
  • Next Place a large skillet over medium-high heat and once it’s hot, add the butter. Then add in the chopped veggies and salt and pepper to taste. Sauté for around 8-10 minutes, or until tender, then set aside in a covered dish.
  • Next, remove the chorizo from the casing, (chorizo is a like a spicy savory sausage), squeeze it out of the casing and add it to the skillet. Cook for around 3-4 minutes, make sure to move it around to avoid burning. Once it has browned, add the whisked eggs and mix in. Let it all cook together for another 3-4 minutes.
  • Finally, serve the veggies and the chorizo and eggs plus crumble some queso fresco on top.
  • You can also add low-carb salsa or hot sauce if you want a bit of extra kick to it.
You can have this delicious dish with your morning coffee or even for dinner you can also use a lettuce wrap as a substitute for tortillas.
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Keto Poke Bowl

If you love sushi like I do, then you’re going to love this refreshing dish full of healthy fats and flavor without the excess carbs. We will be replacing the rice with low-carb cauliflower rice that will give us similar texture that comes in a traditional poke bowl.

Here is what you need, purchase wild caught salmon or tuna or both and make sure it has been frozen solid for more than 24 hours to ensure the bacteria has been destroyed, once that is taken care of, then follow the directions below

Ingredients               (Serves 2)

Wild Caught Salmon or Tuna

  • ½ lb salmon or tuna, boneless and skinless
  • 2 tbsp coconut amino’s
  • 1 tbsp toasted sesame oil
  • 1 tbsp fresh lemon
  • 1 tsp Sriracha sauce
  • ¼ tsp of sea salt
  • 1 tsp. coconut vinegar
  • 1 tsp. minced garlic
  • 1 tablespoons of MCT oil
  • 1 tbsp sesame seeds

Cauliflower Rice

  • 1 head cauliflower
  • 3 tbsp. melted butter
  • 1 tsp. oregano
  • sea salt and ground pepper to taste

Toppings

  • 1 Large Avocado peeled and seeded
  • 1 medium green onions, thinly sliced
  • 1 medium cucumber peeled and chopped
  • 1 bunch of cilantro chopped
  • 3 cups mixed leafy greens

Directions

  1. First, you will wash and pat dry the salmon or tuna, next cut into smaller pieces about ½ inch in size.
  2. Next, in a bowl add the coconut amino’s, fresh lemon juice, sriracha, coconut vinegar, minced garlic, sesame oil, MCT oil, sea salt, sesame seeds and mix in the salmon or tuna, then place in a covered bowl inside the fridge.
  3. Then, cut the cauliflower into smaller floret chunks to add into the food processor and blend until it has the consistency of rice, but don’t overdo it or your rice will turn into a puree.
  4. Once done, place a large frying pan over medium-high heat and once hot, add the butter, then add in the now riced cauliflower. Also, add on the seasonings, the oregano, and salt and pepper to taste. And cook for around 10 min, make sure to stir it to avoid burning.
  5. Then separate the cauliflower rice into two large bowls, then split the leafy greens in half and place on top of each of the cauliflower rice bowls, next split the marinated salmon or tuna in two and add to each bowl.
  6. Next peel and remove the seed from the avocado and slice, then serve half to each bowl. then thinly slice the green onions and add them on, next chop the cilantro and add to the bowls.
  7. Then peel and chop the cucumber and split between bowls. Lastly sprinkle a bit more of the sesame seeds on each bowl and enjoy!