Egg nests

 

Time & Nutritional data(per serving)

Overall10 mins Hands on5 mins

Total Carbs1.3g Fiber0.03g
Net Carbs1.3g of which Sugar0.58g
Protein22.5g Fat22.8g of which Saturated11.6g
Energy304kcal carbs1.7% protein30% fat68.3%
Sodium25.4%RDA Magnesium5.8%RDA Potassium8.9%EMR

 

 

 

 Ingredients (makes 2 servings)

4 large free-range eggs	200 g / 7.1 oz
2⁄3 cup shredded mature cheddar cheese (see dairy-free options)	80 g / 2.8 oz
pinch of pink Himalayan or sea salt	1 g / 0.04 oz
freshly ground black pepper	0.20 g / 0.01 oz

 

Step 1

Preheat the oven to 450℉ / 230℃. Separate the egg whites from the egg yolks carefully. Keep the egg yolks in the shells and place it back to the box for later.

Step 2

Add a pinch of salt into the egg whites and beat them into a thick foam using a whisk or a food processor.

Step 3

Grate the cheddar cheese. If you want finely grated cheese choose the small sized holes or the medium sized holes if you want the cheese a bit coarse.

Step 4

Gently fold the cheese into the whipped egg whites and slowly mix it in with a spoon. Be careful not to deflate the eggs whites!

Step 5

Place a heat-resistant baking sheet (parchment paper) on a baking tray. Based on how many egg whites you have, create as many mounds of the egg white mixture. Use a spoon to create small dents in the center so they look like nests.

Step 6

Place in the oven and bake for about 3 minutes. Open the oven and pull the tray out. Gently add the egg yolks to the center of each nest. Season with salt and freshly ground black pepper.

Step 7

Place the tray back in the oven and bake for another 3 minutes.

Step 8

Serve immediately!

Egg muffins with goat cheese

 

Time & Nutritional data(per serving)

Overall30 mins Hands on10 mins

Total Carbs2.9g Fiber1.2g
Net Carbs1.8g of which Sugar1.4g
Protein11.2g Fat12.5g of which Saturated6g
Energy167kcal carbs4.3% protein27.4% fat68.3%
Sodium37.7%RDA Magnesium10.3%RDA Potassium11.6%EMR

 

 

 

  Ingredients (makes 6 servings)

4 large free-range eggs	200 g / 7.1 oz
1 1⁄2 cup frozen spinach	240 g / 8.5 oz
1 cup crumbled feta cheese	150 g / 5.3 oz
6 thin slices bacon (or 3 regular)	90 g / 3.2 oz
1⁄2 tsp pink Himalayan or sea salt	6 g / 0.21 oz

 

Step 1

Preheat the oven to 350℉ / 175℃. Use your microwave to defrost the spinach or leave overnight at room temperature.

Alternatively, you can use fresh blanched spinach. To learn how to blanch spinach, have a look at Make-ahead spinach meatballs.

Step 2

Cut the bacon into small stripes and add them to a non-stick pan. Roast until slightly browned and remove from the heat.

Step 3

Crack the eggs into a bowl and whisk them well. Season with salt (don't put too much, there is more salt in feta cheese).

Step 4

Divide the spinach, feta and bacon evenly into the muffin forms and add crumbled feta. If you cannot eat dairy, use roasted mushrooms or more bacon.

Step 5

Pour over with the eggs and transfer into the oven.

Step 6

Bake for 20-25 minutes until golden brown. Enjoy hot or cold.

Coconut creamy porridge

Time & Nutritional data(per serving)

Overall5 mins Hands on5 mins

Total Carbs14.8g Fiber7.9g
Net Carbs6.9g of which Sugar4.3g
Protein9.7g Fat57.6g of which Saturated21.5g
Energy587kcal carbs4.7% protein6.6% fat88.6%
Sodium0.70%RDA Magnesium31.3%RDA Potassium22.4%EMR

 

 

 

 Ingredients (makes 2 servings)

1⁄2 cup desiccated coconut	36 g / 1.3 oz
1 cup ground macadamia nuts	100 g / 3.5 oz
1⁄2 cup coconut milk	110 g / 3.9 oz
1 vanilla bean (or unsweetened vanilla extract)	2 g / 0.07 oz
2 squares 90% dark chocolate	20 g / 0.71 oz
water, if needed	20 g / 0.71 oz

Optional ingredients (makes 2 servings)

6-10 drops liquid stevia (glycerite) +0.03g of net carbs per serving

1.2 g / 0.04 oz

 

Step 1

Finely grind the macadamia nuts and mix them with desiccated coconut.

Step 2

Either add hot coconut milk or place the mixture in a small pot, pour in the coconut milk and heat up. Do not boil.

Note:

If you don't have coconut milk at home, use full-fat cream with a few tablespoons of water or almond milk - the amount of net carbs is very close and won't make a difference!

Step 3 (optional)

Add liquid stevia.

Step 4

Place the mixture into a breakfast bowl and add extra dark chocolate broken into small pieces. Make sure the porridge is hot, so the chocolate melts. Enjoy!

Chocolate & macadamia pancakes

Time & Nutritional data(per serving)

Overall15 - 20 mins Hands on10 mins

Total Carbs10.7g Fiber4.1g
Net Carbs6.6g of which Sugar3.5g
Protein17.8g Fat69.2g of which Saturated35.5g
Energy703kcal carbs3.6% protein9.9% fat86.4%
Sodium20.6%RDA Magnesium24%RDA Potassium25%EMR

Ingredients (makes 2 servings)

4 large free-range eggs	200 g / 7.1 oz
2 handfuls macadamia nuts	60 g / 2.1 oz
4 tsp raw cocoa (cacao) powder	5.2 g / 0.18 oz
1⁄2 cup coconut milk or (heavy whipping cream)	110 g / 3.9 oz
1⁄2 tsp baking soda	2 g / 0.07 oz
1 tsp cinnamon	2.6 g / 0.09 oz
2 tbsp extra virgin coconut oil or ghee	26 g / 0.92 oz
1⁄2 cup sour cream (or creamed coconut milk)	120 g / 4.2 oz

Optional ingredients (makes 2 servings)

2 tbsp Erythritol or Swerve +0.50g of net carbs per serving	20 g / 0.7oz
1 cup raspberries +3.3g of net carbs per serving	120 g / 4oz
2 scoops whey protein (chocolate, vanilla or plain) or egg white protein powder (1⁄2 cup) +0.75g of net carbs per serving

Step 1

Crack the eggs into a bowl and beat using a hand whisk.

Step 2

Add ground macadamia nuts and mix in well.

Step 3

Pour in the coconut milk (or full-fat cream), baking powder, cinnamon and cocoa powder and stir in well.

Step 4 (optional)

Add Erythritol or Swerve.

Step 5

Prepare the pan by greasing it with extra virgin coconut oil and setting the cooker on low heat. Pour in the batter evenly.

Cook for about 5-8 minutes until the top of the pancake becomes firm. Then, flip on the other side and cook for another minute. 

Note:

If you find large pancakes tricky to handle, you can even make smaller sized pancakes. They are much easier to flip on the pan.

Step 6

Remove from the heat and spread the sour cream with a pinch of cinnamon evenly all over the pancake. You may even add a few drops of stevia if you prefer a sweeter taste.

Note:

Liquid stevia is easy to use and tastes great when used in moderation or with other sweeteners!

Step 7 (optional)

Top with fresh raspberries and wrap into a roll.

Step 8

Enjoy your breakfast!

Beef & kale cutlets

 

These succulent beef cutlets are quick to prepare and great with grilled vegetables, mushrooms or salad.

 

 

 

 

 

  

Time & Nutritional data (per serving)

Overall35 - 40 mins Hands on10 mins

Total Carbs8.3g Fiber1.6g
Net Carbs6.7g of which Sugar1.3g
Protein29.9g Fat45.2g of which Saturated17.1g
Energy563kcal carbs4.9% protein21.6% fat73.5%
Sodium33.9%RDA Magnesium20.8%RDA 

 

Ingredients (makes 4 servings)

17.6 oz minced beef, grass-fed	500 g / 17.6 oz
4 cups chopped kale	240 g / 8.5 oz
4 large free-range eggs	200 g / 7.1 oz
4 cloves garlic	12 g / 0.42 oz
2 small red onions	80 g / 2.8 oz
4 tsp marjoram	2.4 g / 0.08 oz
4 tbsp lard	60 g / 2.1 oz
1 tsp pink Himalayan or sea salt	6 g / 0.21 oz
freshly ground black pepper	0.40 g / 0.01 oz
4 lemon wedges for garnish	20 g / 0.71 oz
fresh parsley for garnish	4 g / 0.14 oz

 

Step 1

Heat about 2 liters of water in a large pot. Add a bit of salt in it. Wash the kale properly.

 

Step 2

Cut the kale in quarters and place in the boiling water. Cook for about 15 minutes.

 

Step 3

Meanwhile, peel and dice the onion and garlic into small pieces.Heat lard in a pan. Add the onion and garlic and cook until slightly brown.

 

Step 4

Put the minced beef into a bowl and add raw eggs.

 

Step 5

Season with salt and pepper, add marjoram and browned onion with garlic.

Use your hands to mix all the ingredients together.

 

Step 6

When the kale is cooked, set aside to cool down. Then, take the quarters and remove the centers as they tend to be a bit hard. 

Meanwhile, preheat the oven to 400℉ / 200℃.

 

Step 7

Chop the kale into small pieces.

 

Step 8

Add the kale into the meat mixture and work in well using your hands. Make small, palm-size cutlets.Place the cutlets on an ovenproof baking dish already greased with a bit of lard.

Step 9

Bake for about 20-25 minutes until golden brown.

Step 10

Garnish with lemon wedge and fresh parsley.