7 DAY KETO PLAN - mosaic health
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7 DAY KETO PLAN
7 DAY KETO PLAN
BREAKFAST
Bulletproof Coffee
MONDAY
LUNCH
Smoked Salmon, Cucumber, & Avocado Wrapped in Nori Sheets
DINNER
Breakfast Tacos with Bacon & Guacamole, & Green Salad dressed with Olive Oil and
Apple Cider Vinegar
DESSERT
Chocolate Cookie Dough Keto Ice Cream
BREAKFAST
Bulletproof Coffee TUESDAY
LUNCH
Salad with wild greens, 2 pastured soft-boiled eggs, wild-caught sardines, avocado,
and cucumber (dress with MCT oil, Himalayan salt, and apple cider vinegar)
DINNER
Cauliflower Bread With Crispy Bacon, Poached Eggs, and Avocado; lightly steamed
organic spinach with butter
DESSERT
Vanilla Turmeric Anti-Inflammatory Keto Fat Bombs7 DAY KETO PLAN
BREAKFAST
Bulletproof Coffee
WEDNESDAY
LUNCH
Keto Collagen Bread, lightly toasted, stacked with bacon, spring greens, and avocado
DINNER
Low-Carb Shrimp Pad Thai with a side of buttered and salted steamed cauliflower rice
DESSERT
1-2 squares quality dark chocolate (at least 85% cacao)
BREAKFAST
Bulletproof Coffee
THURSDAY
LUNCH
Keto Smoked Salmon Canapes with Lemon-Dill Aioli; handful of pili nuts
DINNER
Bacon Wrapped Herb Burgers; Brussels sprouts roasted in ghee
DESSERT
Collagen Protein Bar with ghee spread on top7 DAY KETO PLAN
BREAKFAST
Bulletproof Coffee
FRIDAY
LUNCH
Halibut Ceviche; Celery and Cucumbers dipped in Guacamole
DINNER
Zoodle Nests with Baked Eggs
DESSERT
Double Chocolate Chip Keto Cookies
BREAKFAST
Bulletproof Coffee
SATURDAY
LUNCH
Chocolate Coconut Smoothie Bowl
DINNER
Jerk Marinated Keto Pork Chops
DESSERT
Chocolate Coffee Truffles7 DAY KETO PLAN
BREAKFAST
Bulletproof Coffee
SUNDAY
(Carb Cycling & Protein Fast Day)
LUNCH (eat in the late afternoon)
Oven-Baked Sweet Potato Fries With Garlic & Chive Aioli (full batch, not just a
serving); Iceberg Salad with Avocado
DINNER
Rosemary-Sage Butternut Squash Fritters; with Buttered White Rice
DESSERT
Berry SorbetMONDAY
Bulletproof Coffee Start to Finish: 10 Minutes INGREDIENTS - 2 1⁄2 tablespoons ground coffee beans - 1 tsp – 2 tbsp MCT oil - 1-2 tablespoons grass-fed, unsalted butter or grass-fed ghee INSTRUCTIONS 1. Brew 1 cup (8-12 ounces) of coffee 2 1⁄2 tablespoons of freshly ground coffee. 2. Add 1 tsp - 2 tbsp of MCT oil 3. Add 1-2 tablespoons of grass-fed, unsalted butter or grass-fed ghee. 4. Mix it all in a blender for 20-30 seconds until it looks like a creamy latte. Nutrition Facts Per Serving (Serves 1): Calories 336; Total Fat 37.1g; Sat Fat 28.6g; Cholesterol 61mg; Sodium 168mg; Protein 0.5g Recipe from Bulletproof Blog
Smoked Salmon, Cucumber, & Avocado Wrapped in Nori Sheets Start to Finish: 15 Minutes INGREDIENTS - small package smoked salmon sliced into thin strips - 2-3 small English cucumbers cut into matchsticks - handful of green onions cut into long strips - 1/2-1 avocado thinly sliced - 2 full nori seaweed sheets - 2 Tbsp MCT oil - Himalayan Sea Salt to taste INSTRCUTIONS 1. How you cut the ingredients will depend on the length of the nori seaweed sheets. 2. Place salmon, cucumbers, avocado and green onions on the top 1/3 of the nori sheet. Tightly roll the seaweed over the filling and use a bit of oil to help seal it. Repeat with remaining sheets 3. Drizzle MCT oil and Himilayan Sea Salt Nutrition Facts (Per Serving - Serves 2): Calories 201 Total Fat 12g Saturated Fat 1g Cholesterol 13mg Sodium 455mg Potassium 750m Total Carbohydrates 10g Dietary Fiber 5g Sugars 4g Protein 13g Recipe from avocadopesto.com
Breakfast Tacos with Bacon & Guacamole Start to Finish: 15 Minutes INGREDIENTS - 1 tablespoon MCT oil - 2 pasture-raised eggs - 1 tablespoon grass-fed ghee - 1 medium organic avocado - 1/4 teaspoon Himalayan pink salt - 1/4 cup chopped organic romaine lettuce - 2 slices cooked uncured all natural bacon - 3 tablespoons diced cooked organic sweet potatoes - Optional: garnish of organic micro cilantro INSTRUCTIONS 1. Heat a small skillet to medium heat and add 1 tablespoon of ghee. 2. Crack one egg into the center of the skillet and pierce the yolk. 3. Cook the egg for 1-2 minutes on each side or until solid but not overcooked. Remove from pan and place on a paper towel or parchment paper-lined plate. 4. Repeat with other egg. These will be your taco shells. 5. In a small bowl, mash avocado along with 1 tablespoon of MCT oil plus Himalayan pink salt. ASSEMBLE 1. Divide avocado mixture evenly and spread half on each egg taco shell. 2. Top each taco with half of the chopped romaine lettuce. 3. Place one slice of bacon and half of the diced sweet potatoes on each taco. 4. Garnish with optional micro cilantro and a tiny sprinkle of Himalayan pink salt. 5. Fold in half and eat as a taco. Nutrition Facts (Per Serving - 1 Taco): Calories: 387 Protein: 11g Carbs: 9g Fiber: 5g Net Carbs: 4g Sugar: 0g Sugar Alcohol:0g Fat: 35g Saturated Fat: 16g Polyunsaturated: 3g Monounsaturated: 10g Trans fat: 0g Cholesterol: 210g Sodium: 525mg Potassium: 369mg Recipe from Bulletproof Blog
Chocolate Cookie Dough Keto Ice Cream
Start to Finish: 20 Minutes
INGREDIENTS
- 2 ripe avocados, roughly diced and frozen
- 13 ounces coconut cream, frozen into ice cubes
- 1-2 tablespoons water or MCT oil
- 2-3 tablespoons cocoa powder (or more to taste)
- 2-4 tablespoons erythritol (or more to taste if needed)
- 2 teaspoons vanilla extract
- 1 Chocolate Chip Cookie Dough Collagen Protein Bar, chopped into small
squares (or another flavor of your choice)
INSTRUCTIONS
1. Remove the frozen coconut cubes and avocados from the freezer and allow
them to thaw slightly for 5-10 minutes.
2. Now add all of your ingredients (except chopped collagen bar), starting with 2
tablespoons of erythritol to a blender or food processor and blitz until it becomes a
smooth and creamy. You may need to scrape down the sides of the bowl and re-
blend a few times. If you’re struggling to get it to blend into a smooth consistency,
add1 tablespoon of water or MCT oil very slowly until it forms a smooth ice-cream
consistency.
3. Taste the ice cream and adjust the sweetness and cacao if needed.
Nutrition Facts (Per Serving - Serves 2):
Calories: 715 Carbohydrates: 22g Net Carbs: 2.5g Calcium: 51mg Calcium: 34mg Total Fat: 70g Dietary Fiber: 11.5g Total Sugars: 1.5g Iron:
7.8mg Sodium: 374mg Sugar Alcohol: 8g Protein: 12.5g Potassium: 1012mgTUESDAY
Cauliflower Bread With Crispy Bacon, Poached Eggs & Avocado Start to Finish: 30 Minutes INGREDIENTS - 2 cups grated cauliflower - 1-2 tablespoons of coconut flour - 1⁄2 tsp salt - 4 eggs - 1⁄2 tsp garlic powder - 1⁄2 – 1 Tbsp psyllium husk - 3-4 slices of organic, chemical-free diced bacon - 1⁄4 spring onion, finely sliced - 1 avocado INSTRUCTIONS 1. Preheat the oven to 350F. Line two baking trays with baking paper. 2. Mix the 2 cups of grated cauliflower, salt, 2 eggs, 1 tbsp of coconut flour, psyllium and garlic powder together. Add up to 1 tbsp flour, if needed, to thicken. 3. Split the cauliflower mix in two. Place each cauliflower blob onto one of the lined baking trays and use your hands to shape into even rectangles. Try not to make them too thick as you want it to cook through, and try not to make it too thin otherwise they will fall apart. 4. Place them in the oven for 15 minutes. 5. Check the cauliflower toasts and rotate them in the oven. Bake for another 10 minutes, or until they’re golden brown and cooked through. 6. Add the bacon to the second baking tray and spread it out. Place it in the oven and cook until it’s golden brown. 7. Bring a small saucepan of water to the boil and add a dash of apple cider vinegar and a pinch of salt. When the water is boiling, crack 2 eggs into the water to poach. Cook until the whites are fully cooked and the yolk is still slightly running. 9. Remove with slotted spoon and place onto paper towel to remove excess water. 10. When ready, begin plating. Place the cauliflower toasts onto two plates. Top them with the poached eggs, crispy bacon, spring onion and avocado. Nutritional Information (Per Serving - Serves 2): Calories: 498 Sodium: 1121mg Dietary Fiber: 8.5g Protein: 27g Total Fat: 38g Carbohydrates: 14g Total Sugars: 3.4g Potassium: 871mg Recipe from Bulletproof Blog
Vanilla Turmeric Anti- Inflammatory Keto Fat Bombs Start to Finish: 20 Minutes INGREDIENTS - 1 Vanilla Shortbread Collagen Protein Bar - 1/4 cup unsweetened coconut flakes, plus extra to garnish - 1/4 teaspoon ground turmeric - 1/4 teaspoon ground ginger - 1 tablespoon Lemon FATwater, or filtered water INSTRUCTIONS 1. Place the dry ingredients into a food processor. Blend until well mixed and crumbled. 2. Add the water to the food processor. Mix until dough forms. 3. Form five small balls out of the dough. 4. Roll the fat balls into more unsweetened coconut flakes. Nutritional Facts (Per Serving - Serves 5): Calories: 62 Fiber: 2g Fat: 5g Sodium: 26mg Protein: 3g Net Carbs: 1g Saturated Fat: 1g Potassium: 21mg Carbs: 3g Sugar: 1g Cholesterol: 0g Iron: 1% Recipe from Bulletproof Blog
WEDNESDAY
Keto Collagen Bread Start to Finish: 1 Hour 50 Minutes (10 Minutes Active) INGREDIENTS - 1/2 cup Unflavored Grass-Fed Collagen Protein - 6 tablespoons almond flour - 5 pastured eggs, separated - 1 tablespoon unflavored liquid coconut oil - 1 teaspoon aluminum-free baking powder - 1 teaspoon xanthan gum - Pinch Himalayan pink salt - Optional: pinch of stevia INSTRUCTIONS 1. Preheat oven to 325. 2. Generously oil only the bottom part of a standard size (1.5 quart) glass or ceramic loaf dish with coconut oil (or butter or ghee). Or you may use a piece of parchment paper trimmed to fit the bottom of your dish. No oil or lining the sides of your dish will allow the bread to attach to the sides and stay lifted while it cools. 3. In a large bowl, beat the egg whites until stiff peaks form. Set aside. 4. In a small bowl, whisk the dry ingredients together and set aside. Add the optional pinch of stevia if you’re not a fan of eggs. It’ll help offset the flavor without adding sweetness to your loaf. 5. In a small bowl, whisk together the wet ingredients (egg yolks, liquid coconut oil). 6. Add the dry and the wet ingredients to the egg whites and mix until well incorporated. Your batter will be thick and a little gooey. 7. Pour the batter into the oiled or lined dish and place in the oven and bake for 40 minutes. The bread will rise significantly in the oven. 8. Remove from oven and let it cool completely (about 1-2 hrs) 9. Once cool, knife around the edges to release the loaf. Slice into 12 even slices. Nutrition Facts (Per Serving - 1 Slice): Calories: 77 Carbs: 1g Sat Fat: 2g Mono: 1g Cholesterol: 77g Potassium: 51mg Protein: 7g Fiber: 1g Fat: 5g Sodium: 86mg Recipe from Bulletproof Blog
Low-Carb Shrimp Pad Thai with Shirataki Noodles Start to Finish: 20 Minutes INGREDIENTS - 2 7-ounce packages shirataki fettuccini noodles - 18 medium-size, wild-caught shrimp - 2 pastured eggs, beaten - 1 ½ tablespoons MCT oil, divided - 2 tablespoons coconut aminos - 1 lime, juiced and divided - 1 teaspoon cashew butter - 1 clove garlic, pressed or finely minced - ¼ teaspoon crushed red pepper - ¼ cup cilantro - 2 green onions, chopped - Sea salt - 4 cashews, crushed (optional garnish) INSTRUCTIONS 1. Prepare shirataki noodles according to package directions (rinse 15 seconds, boil for 2 minutes in boiling water, then drain and place in a dry skillet (no oil) over medium heat and “dry roast” them for 1 minute). Set aside. 2. In a small bowl, mix ¾ tablespoon MCT oil, coconut aminos, ½ of the lime juice, cashew butter, garlic and crushed red pepper. Set aside. 3. Heat a large skillet over medium heat and add remaining ¾ tablespoon MCT oil, shrimp and a pinch of sea salt. Cook for approximately 1 ½ to 2 minutes each side. 4. Move the shrimp to the side of the skillet and add the beaten eggs to the open area of the skillet. Quickly cook the eggs to a soft scramble, about 1 minute. 5. Add noodles, sauce mixture, cilantro and green onions to skillet with shrimp and eggs. Toss everything together and mix well. Heat until warmed through. 6. To finish, drizzle the rest of the fresh lime juice over entire skillet, taste for seasoning and add sea salt and/or more crushed red pepper if desired. Garnish with optional crushed cashews and serve. Nutritional Information (Per Serving - Serves 3): Calories: 180 Protein: 12g Carbs: 5 Sugar: 3g Net Carbs: 5g Fat: 12g Saturated Fat: 8g Polyunsaturated: 1g Monounsaturated: 2g Cholesterol: 179g Sodium: 283mg Potassium: 203mg Recipe from Bulletproof Blog
THURSDAY
Keto Smoked Salmon Canapes with Lemon-Dill Aioli Start to Finish: 20 Minutes INGREDIENTS - 1 organic English cucumber - 4oz package thinly sliced cold-smoked wild-caught Alaskan Sockeye Salmon - 1 small organic avocado, diced - 2 tablespoons avocado oil mayonnaise - 1 1/2 teaspoons MCT oil - 1 teaspoon chopped fresh organic dill, plus more for garnish - Juice from 1 small organic lemon, divided - Flaky sea salt, for garnish INSTRUCTIONS 1. Before slicing the cucumber, cut off both ends and, using the scoring part of a zesting kitchen tool, run it lengthwise down the cucumber removing a strip of peel. Do this in several places around the cucumber to add a decorative edge that will show once it’s sliced into rounds. Skip this step if you don’t care about the decorative part. 2. Slice the cucumber into 1/4-inch thick rounds and set aside. Depending on the size of the cucumber, you should end up with 24 slices. 3. Open smoked salmon and carefully separate the thin slices. Cut into 24 small pieces, one for each cucumber slice. Drape one piece of smoked salmon over each cucumber slice. 4. In a small bowl, toss the diced avocado with all but 1 teaspoon of the lemon juice. Then top each canape with a small chunk of the lemon juice-covered avocado. 5. In a small bowl, whisk together the mayo, MCT oil, fresh dill, and remaining 1 teaspoon of lemon juice until creamy. This is your easy lemon dill “aioli”. Place a dollop on top of each canape. 6. Garnish each with a sprig of fresh dill and a light sprinkle of flaky sea salt. Nutrition Facts (Per Serving - 1 Canape): Calories: 28 Saturated Fat: 1g Cholesterol: 6g Protein: 1g Sodium: 63mg Potassium: 13mg Fat: 2g Recipe from Bulletproof Blog
Bacon-Wrapped Herb Burgers Start to Finish: 20 Minutes INGREDIENTS - 1.5 pounds of organic, grass-fed ground beef or lamb - 1 tsp salt - 1 spring onion, chopped - 1 small zucchini, grated (roughly 3/4 cup) - 1/4 cup fresh sage, chopped - 2 Tbsp fresh thyme leaves - 3 garlic cloves, crushed - 12 long pastured bacon slices (chemical- and preservative-free) INSTRUCTIONS 1. Preheat your oven to 350F. 2. Add the beef, salt, onion, grated zucchini, sage, thyme leaves and garlic to a bowl and mix everything together until evenly combined. 3. Divide the mixture into 6 even portions and use your hands to mold them into 6 burger patties. 4. Now get 2 bacon slices and lay them flat on top of each other to create a cross. 5. Place one of the burger patties in the middle of the bacon cross and wrap the bacon around the burger patty as best you can. 6. Repeat this step for the remaining burger patties. 7. Heat a frying pan over medium heat. Cook the bacon burgers on all sides evenly until the bacon is cooked through. 8. When the burgers are ready, place them onto a lined baking tray and then into the oven to ensure the middle of the burger is cooked through. This may take 15 minutes or so. 9. When they’re ready, remove them from the oven. Nutrition Facts (per serving): Calories: 396 Carbohydrates: 2g Total Sugar: 0.5g Fat: 22g Protein: 42g Fiber: 1g Sodium: 830mg Iron: 20mg Potassium: 491mg Recipe from Bulletproof Blog
FRIDAY
Keto Halibut Ceviche Start to Finish: 10 Minutes INGREDIENTS - 8 ounces fresh wild-caught halibut, cubed (preferably sushi grade) - 1 lime, juiced - 2 teaspoons MCT oil - Pinch of Himalayan pink salt - 1 small avocado, cubed - 1 organic green onion, thinly sliced - 2 tablespoons chopped fresh organic cilantro - Optional: 2 tablespoons diced quick-pickled radishes (recipe) INSTRUCTIONS 1. In a medium bowl, whisk together lime juice, MCT Oil, and salt. 2. Add remaining ingredients to the bowl and gently toss. 3. Divide into 2 portions. Serve immediately if using sushi grade fish suitable to eat raw. Otherwise, cover and refrigerate for a few hours to allow the lime juice to penetrate the fish and “cook” it. Nutrition Facts (Per Serving - Serves 2): Calories: 198 Protein: 20g Carbs: 2g Fiber: 2g Fat: 10g Saturated Fat: 5g Polyunsaturated: 1g Monounsaturated: 4g Sodium: 5 mg Potassium: 197 mg Recipe from Bulletproof Blog
Guacamole Start to Finish: 5 Minutes INGREDIENTS - 4 large ripe Haas avocados - 2-4 Tbsp MCT Oil - 2 teaspoons or more - 1 Tbsp dried organic oregano - 1-3 tsp of apple cider vinegar (to taste) - Himalayan salt (to taste) INSTRUCTIONS 1. Blend everything with a hand blender until it is very creamy. 2. Stir in chopped cilantro and jalapenos (if you tolerate night- shades) or other herbs of your choice. Recipe from Bulletproof Blog
Zoodle Nests With Baked Eggs Start to Finish: 20 Minutes INGREDIENTS - 2 zucchinis - 1/2 tbsp grass-fed ghee - 2 pasture-raised eggs - 1 medium avocado - Garnish: chili flakes, nigella seeds, lemon juice, salt and pepper INSTRUCTIONS 1. Add ghee to an oven-safe pan or cast iron skillet and place on stovetop over medium heat. 2. Preheat oven to 350 degrees. 3. Spiralize your zucchinis. 4. Add zoodles to pan with ghee, and sauté for a few minutes. 5. Divide into two nests, by spreading the zoodles out and forming a hole in the center of each. 6. Crack egg and drop it into the middle of your zoodle nest. Then repeat with the other egg. 7. Place pan in the oven for 3 minutes until egg is cooked to about 70% (it will continue cooking another 10% once out). 8. Gently lift each nest out of the pan with a spatula and put on plate. 9. Add garnish and enjoy. Nutrition Facts (Per Serving - Serves 1): 297 Calories Protein 12 grams Carbs 6 grams Fat 25 grams Recipe from Bulletproof Blog
Keto Protein Chocolate Chip Cookies Start to Finish: 45 Minutes INGREDIENTS - 2 cups blanched organic almond or hazelnut meal - 3 tbsp. grass-fed ghee or butter - 3 tbsp. Bulletproof Collagen Protein - Stevia or birch tree-sourced xylitol to taste - 2 tsp. vanilla - 1 pastured egg - 1/2 tsp. baking powder - 1 tsp. apple cider vinegar - pinch of salt - 1/3 cup high quality, sugar- free chocolate, chopped INSTRUCTIONS 1. Preheat the oven to 170°C/340°F. Grease and line two baking trays with parchment paper. 2. Add the almond meal, collagen protein, salt and baking powder into a bowl. 3. Pour the apple cider vinegar directly on top of the baking powder and allow it to react (it will go fizzy). 4. Add the remaining ingredients to the bowl and stir to combine evenly. 5. Taste the dough and adjust the sweetness if needed. 6. Begin rolling the mixture into balls and place them onto the lined baking tray. 7. Press the balls as flat as you like, they won’t rise much, so if you like them softer and chewier keep them quite full. However, if you like a crunchier cookie, press them quite flat using your hands to shape them. 8. Place the cookies in the oven and bake for 15 minutes, or until golden brown. 9. Remove from oven and place the cookies on a wire cooling rack. Nutrition Facts Per Serving (Serving: 1 cookie): Calories: 123; Total Fat: 9g; Saturated Fat: 2g; Cholesterol: 18mg; Sodium: 38mg; Total Carbs: 7.2g; Dietary Fiber: 1.9g; Sugars: 1g; Sugar Alcohols: .67g; Net Carbs: 4.6g; Protein: 6g Recipe from Bulletproof Blog
SATURDAY
Chocolate Coconut Keto Smoothie Bowl Start to Finish: 5 Minutes INGREDIENTS - 3/4 cup full-fat canned organic coconut milk (BPA-free) - 2 tablespoons unsweetened raw cacao powder or unsweetened cocoa powder - 15-20 drops liquid coconut stevia (or plain stevia to taste) - Handful of ice (just enough to thicken) - 2 scoops collagen protein INSTRUCTIONS 1.Place all of the ingredients except the collagen in a blender and blend well. 2. Add the collagen and gently pulse until blended to avoid damaging delicate proteins. 3. Place in a bowl and add optional garnishes. Enjoy immediately, or chill in the freezer for 30 minutes for a thicker consistency. Nutritional Information (Per Serving - Serves 1): Calories: 500 Protein: 26g Total Carbs: 12g Fiber: 4g Sugars: 3g Net Carbs: 8g Fat: 38g Saturated Fat: 34g Sodium: 120 mg Potassium: 244 mg Recipe from Bulletproof Blog
Jerk Marinated Keto Pork Chops Start to Finish: 1 Hour (25 Minutes Active) INGREDIENTS - Four 4-ounce pastured pork chops - 8 cups collard greens, roughly chopped - 4 tablespoons grass-fed ghee Marinade Ingredients: - 1/2 tablespoon allspice - 1/2 tablespoon ground Ceylon cinnamon - 1 tablespoon fresh thyme leaves - 1/4 tablespoon ginger - 1/4 teaspoon cloves - 1/2 teaspoon whole organic black peppercorns - 1 tablespoon apple cider vinegar or lime juice - 1 tablespoon avocado oil - 1/2 tablespoon coconut aminos (optional) INSTRUCTIONS 1. Prepare the marinade: Add all dry spices to a grinder (or use a mortar and pestle) and grind until fine. Add spice blend to wet ingredients. 2. In a glass dish, add pork chops and pour marinade over the top. Cover and refrigerate for 30 minutes or overnight, if desired. 3. Preheat cast iron pan to medium high heat. When heated, remove pork chops from the marinade and add them to the pan. 4. Reduce heat to medium and cook for 5 minutes. Flip chops and cook for an additional 5 minutes, or until cooked through. Remove chops from the pan and allow them to rest. 5. In the same pan, add ghee and collard greens. Cook until wilted. 6. Return pork chops to the pan and season to taste with salt. Nutritional Information (Per Serving - Serves 4): Calories: 465 Protein: 34g Total Carbs: 5g Fiber: 3g Net Carbs: 2g Fat: 35g Saturated Fat: 14g Polyunsaturated Fat: 3g Monounsaturated Fat: 14g Cholesterol: 125mg Sodium: 70mg Potassium: 574mg
Chocolate Coffee Truffles Start to Finish: 1 Hour (15 Minutes Active) INGREDIENTS - 3 tablespoons cacao powder - 2 tablespoons brewed coffee - 1 tablespoon coconut oil, melted - 2 teaspoons MitoSweet, or stevia - 1/4 teaspoon sea salt INSTRUCTIONS 1. In a small bowl, mix together cacao powder and sweetener. 2. In another small bowl, combine coffee and oil. 3. Combine the dry and wet ingredients and whisk together until the consistency is moussey. 4. In an ice cube tray, divide the mixture into 5 slots. 5. Sprinkle sea salt on top of the chocolate mixture. 6. Place the tray in the freezer for 30-45 minutes, varies on your freezer temperature. 7. Once completely solid, pop the truffles out of the tray and enjoy! Or store the truffles in the freezer to prevent melting. Nutrition Facts (Per Serving - Serves 5): Calories: 42 Protein: .6g Carbs: 3.4g Fiber: .6g Sugar: .2g Fat: 3.2g Saturated Fat: 2.8g Sodium: 103mg Potassium: 128mg Recipe from Bulletproof Blog
SUNDAY
Oven-Baked Sweet Potato Fries With Garlic & Chive Aioli Start to Finish: 1 Hour (15 Minutes Active) INGREDIENTS - 2 sweet potatoes, sliced into fries - ½ tsp salt - Optional spices to sprinkle on top: paprika, chilli, turmeric, garlic powder - Grass-fed ghee or avocado oil for coating the fries AIOLI INGREDIENTS (Makes roughly ¾ cup) - 1 large egg yolk - ½ garlic clove, crushed - 1 Tbsp finely chopped fresh herbs (e.g. chives) - A pinch or two of salt - 2-4 tsp lemon juice - 1/3 cup light olive oil - 1/3 cup MCT Oil INSTRUCTIONS 1. Preheat the oven to 400F. 2. Line baking tray and place the sweet potato fries on top. Sprinkle with your chosen spices and salt. Drizzle melted fat on top and toss to ensure an even coat. 3. Place fries in the oven to bake for 30-40 minutes or until golden brown and crispy. Turn them over around the halfway mark to allow for even baking. 4. Meanwhile use a hand mixer and slowly blend the egg yolk, garlic, salt and the lemon juice in a bowl until they’re completely mixed. 5. Slowly begin to add in teaspoon of olive oil and a tsp of MCT oil. Blend this mix until the oil has thickened up a bit. 6. Add in another small amount of olive oil and MCT oil and blend again.Repeat this process until you reach your desired consistency. Go slow so oils don’t separate. 7. When the aioli is ready, stir through the fresh herbs. Place it in the fridge and wait for the sweet potato chips to be ready. Nutrition Facts (Per Serving - Serves 2): Calories: 356 Total Fat: 28.5g Sodium: 415mg Total Carbs: 21g Dietary Fiber: 4g Protein: 1g Recipe from Bulletproof Blog
Rosemary-Sage Butternut Squash Fritters
Start to Finish: 25 Minutes
INGREDIENTS
- 3 cups spiralized organic butternut squash (about one large butternut squash), or
one 10.7 ounce package butternut spirals
- 1 pastured egg, beaten
- 1/3 cup almond flour
- 3 large stems fresh organic rosemary, leaves only
- 5 leaves fresh organic sage, torn
- 1 teaspoon Himalayan pink salt
- 2 tablespoons grass-fed ghee
INSTRUCTIONS
1. In a large bowl, place all of the ingredients except ghee. Mix using your hands.
2. Divide equally making 6 patties. Set aside.
3. Heat a large cast iron skillet over medium heat and add the ghee.
4. Place patties in skillet working in batches if needed, and cook for 3 minutes per
side or until lightly browned on each side.
Nutrition Facts (Per Serving - Serves 6):
Calories: 110 Protein: 3g Carbs: 8g Fiber: 2g Sugar: 2g Fat: 8g Saturated Fat: 3g Cholesterol: 37mg Sodium: 291mg Potassium: 15mg
Recipe from Bulletproof BlogBerry Sorbet Start to Finish: 25 minutes INGREDIENTS - 1/2 cup frozen blackberries - 1/2 cup frozen raspberries - 6 tablespoons Lemon FATwater, or filtered water - 1 teaspoon MitoSweet, or stevia INSTRECTIONS 1. Place all ingredients into a blender. Blend until completely smooth. 2. Place in the freezer for 20 minutes to harden. 3. Serve with fresh berries on top, if desired. Nutritional Information (Per Serving - Serves 1): Calories: 67 Protein: 2g Carbs: 16g Fiber: 8g Sugar alcohol: 1.5g Net carbs: 6.5g Sugar: 6.5g Sodium: 43mg Potassium: 205mg Recipe from Bulletproof Blog
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