Eggs are awesome anytime, but hard boiled eggs can start getting boring at the office. Here’s one way to add some variety to eggs made at the office – or anyplace with a microwave.
You may have to adjust the timings to your specific microwave, the dish used, and you preference for done-ness. Mr Coach like well done whites and very runny yolks.
And, please cover the dish when doing this to avoid the ire of your co-workers, spouse, or any other microwave-Nazi that may be in your vicinity.
2 Large Eggs
1 Tablespoon Butter
In a microwave safe dish, melt the butter for 30 seconds.
Separate the egg whites and add them to the dish.
Reserve the yolks.
Season the whites with salt & pepper and microwave covered for 3 minutes.
Add egg yolks over cooked whites and microwave covered for 40 seconds for warm, runny yolks and a Sunny Side Up analog.
This wonderful Coconut Cream based L-Reuteri yogurt tastes great and will help keep your gut populated by beneficial bacteria (Probiotics). Since it’s dairy free, the dairy / lactose intolerent among us will have no issues there.
You will no doubt notice there are some unusual ingredients in this yogurt for a site that is generally very low-carb in nature. The sugar and potato starch (and inulin, actually) all serve as food for the bacteria. If you’ve successfully fermented this coconut, there will be little to no added carbohydrate remaining since the bacteria will have eaten it all up!
3 cans coconut cream
2 tablespoons potato starch
2 tablespoons inulin powder
2 tablespoons granulated sugar
1 cup coconut milk powder
1 packet gelatin
starter (a couple of tablespoons from previous batch of L Reuteri yogurt or crushed L-Reuteri tablets)
Sterilize coconut cream by heating it gently to 180F / 82C. If you do this in the microwave, please take EXTREME CARE and go slowly by stirring every minute after about the first 4 minutes. When you break the surface with a spoon, GO SLOWLY and stir GENTLY until any localized boiling / bubbling ceases. While the average temperatue of the coconut cream may be well below the boiling point of water, localized hot spots can ruin your day. Please exercise caution.
If your coconut cream isn’t in the vessel you’ll use for fermentation, transfer it now while it’s hot as this will sterilize your vessel.
Allow to cool well under 100F / 38C. Otherwise, you’ll kill the bacteria you’re adding!
Add in the remaining ingredients. If you’re using L-reuteri tablets, make sure you’ve crushed them first! Stir to break up chunks until you have a homogeneous mixture.
LIGHTLY cover the container. A tight cover is an invitation to a minor disaster since the bacteria will be giving off carbon dioxide as they ferment your coconut cream. You do not want this gas to build pressure.
L-Reuteri seems to ferment best above 100F / 38C – but DO NOT EXCEED 110F / 43C. You will KILL the bacteria. Please be aware that not all yogurt makers provide fine enough control of the temperature to ferment L-Reuteri. Some successfully use electric blankets. Some find the pilot light in their oven makes fine yogurt. We’ve found that an immersion circulator for a Sous Vide style process gives us consistent, controllable results.
Fermentation takes many hours. We’ve been successfuly making L-Reuteri Coconut Yogurt at 106F for 30 hours.
As most of you know carnitas usually has orange juice as an ingredient. We don't do orange juice so I needed a way to make carnitas (or something close) sans OJ. I can tell you that what I came up with was absolutely delicious. Was it carnitas? I don't really know. I suppose that WHAT is it was is less important than HOW it was, right?
4 pounds pork butt
1 1/2 small yellow onion
3 Tablespoons oregano
3 Tablespoons garlic powder
2 Tablespoons smoked paprika
2 Tablespoons salt
2 Tablespoons pepper
2 teaspoons pepper flakes
2 Tablespoons lard
Chop onions and put into pot with all other ingredients. We used our instantpot; set on low pressure for two hours as we didn't cut up the pork butt before cooking.
After two hours shred the cooked pork butt and enjoy!
"Awe mom, chicken again?" will no family member say again if you make this delicious chicken. The flavors are simply amazing and it's crazy easy to make. I made up some Za'tar seasoning sans sesame seeds (because I'm allergic but) feel free to include them. After roasting for an hour the meat was perfectly seasoned, tender, and juicy. This is simply wonderful.
1 4.5 pound chicken - Spatchcocked
1 Tablespoon sumac
1 Tablespoon oregano
1 Tablespoon thyme
1 Tablespoon sesame seeds (optional)
2 Tablespoons ghee or softened butter
2 Tablespoons extra virgin olive oil
1 teaspoon salt
Preheat oven to 425
Combine herbs, sumac, sesame seeds if using, and salt in a bowl with softened ghee or butter and olive oil.
Cut all the way down one side of the chicken's back - an inch or so outside the spine. Use whatever knife works best, but a short serrated knife seems to work well. Once the back is split, open up the chicken (breast side up) and flatten it by hand.
Lay chicken on a baking pan breast side down and rub spice mix into the meat. Turn over chicken and repeat on the breast side.
This is more of a recipe idea than a recipe. It’s just TOO simple to call a recipe but these pork patties served with your favorite burger condiments will really hit the spot!
Either ground your own pork (butt & shoulder work well) or buy ground pork. Keep the seasoning simple – salt & pepper. Decide on your patty size. 1/4 pound? 1/3 pound? 1/2 pound? Whatever you do, make sure there’s a nice depression in the middle of the patty so that when it cooks, it doesn’t bulge into a lenticular shape. Instead, it will bulge to a flat patty.
Cook to desired level of doneness (got bacon fat stashed away?) and serve over some nice lettuce. Tomatoes? Mustard? Cheese? Hot sauce? Whatever you like on your burger, be smart & watch the sugars. Even a modest amount of ketchup MAY be ok – depending on your tolerance for such things, but seriously…. Ketchup????
As you can see above, I like mine with cheese. Coach Loli had hers with some mustard. We both enjoyed some Bubbies Pickles and onions.
I think I am one the first to jump on the soup train once the temperatures drop below 70. No laughing, I live in the southwest so soup weather is short lived and much appreciated. My terrific husband made some scrumptious broth with the carcasses from the weekend and I kicked the field goal with some delicious soup. This simple and satisfying bowl of goodness was loaded with healthy fats, plenty of flavor, and tons of fiber. How can you go wrong?
1 package Miracle noodles
1/8 teaspoon red chili flakes
1 teaspoon ground cumin
Salt and pepper to taste
2 Tablespoons ghee or butter
2 Tablespoons EVOO
2 full ladles of broth
Chicken meat to taste
2 Tablespoons chopped parsley
Rinse your noodles and set aside. In a pot heat 2 Tablespoons of ghee or butter and the EVOO. When the ghee has melted add the noodles, cumin, pepper flakes, salt, and pepper and sautee until the noodles are heated through. Add 2 full ladles of broth (about 2 cups) into the pot and heat through. If you are adding chicken now is a great time, and this is a great way to use up leftover chicken.
Top with chopped parsley and if you're feeling adventurous enjoy with a "Not Rubber Biscuit"!
"I know how to fry an egg." Well, I certainly hope that you do! In the interest of creating accessible recipes, keeping things simple, and emphasizing how technique and out of the box thinking can transform the ordinary, try this out!
I created this recipe so that I could have some crispy edges to the whites and still have nice runny yolks! Yolks are their most nutritious / beneficial closest to raw. You'll have to find the balance between food safety and nutrition yourself. Suffice it to say that I just warm the yolks.
2 Eggs (or as many as you're cooking)
1-2 Tablespoons of butter (you can substitute any good fat here and adjust up & down with the eggs)
1/2 Teaspoon Paprika (or get adventurous!)
Separate the egg whites from the yolks.
In an appropriately sized pan, heat & melt your butter.
As the butter melts, add the Paprika.
Distribute the paprika through the fat. It will turn a beautiful red.
Add the whites to the pan, season with salt, and cook them to the desired consistency.
Once the whites are about where you like them, gently put the yolks on the whites.
Mr. Coach could win an award for this big ole hunk of oink! He seasoned it simply with salt, pepper, and garlic powder then smoked it for 16 hours. It came off the smoker with a delicate but crispy outside and a moist, flavorful, and tender inside.
Are you a smoked meat fan? Do you want to become a smoked meat fan? The Coach and Mr. Coach would love to see pictures of your smoker productions!
“But I don’t have a smoker!” Check out some of these options – some very reasonably priced! (If you can’t see the Amazon items below, please exclude CoachLoli.com from your Ad Blocker. We don’t pummel you with ads and only link to affiliate items we are recommending.)
Here’s a very reasonable priced unit that won’t take up a lot of space. It’s electric so temperature management is a bit simpler.
This next example is pricier and more elaborate. It’s also electric but has some more sophisticated controls and a nice wood chip loading tray.
These chickens were nothing short of amazing! Coach Loli had contractors who were willing to give up their Sunday to work on her house so feeding them seemed the right thing to do. Although simple, the meal was absolutely LCHF friendly. She and Mr. Coach, the designated chicken cutter upper, served the chicken alongside some simple cauliflower rice Mr. Coach made with ghee and EVOO. Ready to try these yourself? Please comment after you try this delicious meal. If you have littles the Coach would love to know if they liked it.
For the chicken:
4-ish pound chicken
1/8 Cup Extra virgin olive oil
Juice of one half lemon
1/8 teaspoon thyme
1/4 teaspoon rosemary
Pinch of salt and pepper
For the cauliflower rice
2 packages frozen diced cauliflower
1/8 Cup Extra virgin olive oil
1/8 Cup ghee (butter will work as well)
1/8 Cup chopped parsley
Salt and pepper to taste
Preheat oven to 400 degrees.
Combine the olive oil, lemon juice, thyme, rosemary, salt, and pepper in a small blender or magic bullet and blend until it's a completely incorporated slurry. Set this aside.
Clean and dry your chickens and put them in your roasting pan. Rub the slurry all over your chickens and let them sit until the oven comes to temp.
Put the chickens in the oven and bake for 75 minutes (of course you might need to go longer depending on your oven and where you live). Remove from the oven and allow to carry-over.
While the chickens are baking heat the packages of cauliflower in a bowl in the microwave for about 6 minutes - or until they are thawed (if frozen) and have started to give up juice. Place in a clean tea towel and wring out all of the water.
Heat EVOO and ghee (or butter) in a skillet and add dry cauliflower. Sautee cauliflower with salt and pepper until it is heated through. Turn off heat and add in chopped parsley.
Serve up the chicken and cauliflower rice and enjoy!
Mr. Coach enjoys cooking as much as Coach Loli. There are a few keto friendly biscuits floating around the web and social media so, of course, this crazy health conscious couple tried them. In an effort to make them better and in Coach Loli's case, egg and dairy free, Mr. Coach has had the test kitchen open for business. This morning was a complete success! Mr. Coach tweaked and re-tweaked until the biscuit came out just the way he wanted it to. This recipe was tested on three very willing fellas doing some work on the Coach's house. All agreed that the biscuit was delicious.
1/2 Tablespoon Ground Chia Seed
1/2 + 1 1/2 Tablespoons Flax Meal
5 Tablespoons warm water
1 1/2 Tablespoons Coconut Flour
1/8 Teaspoon Coarse Salt (adjust accordingly to taste and grind - you will need volumetrically less for finer grinds)
1 Tablespoon Softened Butter or Ghee
1 1/2 Teaspoons of grain-free Baking Powder
Combine 1/2 Tablespoon of the Ground Flax and Ground Chia Seeds with the water. Combine it in your favorite bullet style blender or any small blender. You're looking for a gluey consistency.
In a bowl or mug (we use the same one that's going in the microwave shortly) bring together all remaining ingredients except the Baking Powder. Once combined, add the gluey mixture from your blender and combine thoroughly.
Now, sprinkle the Baking Powder over your wet dough and fold it in. Try to use as few strokes as possible - and try to work quickly. You don't want to pop the bubble and release the gas created by the Baking Powder.
Gently ensure that the mixture is somewhat evenly distributed in your bowl or mug. Pop the works in the microwave and let it go on full power. Our bowl in our microwave seems to want about 4:30 minutes but take care to pay attention to how yours comes along. Variability in humidity, the amount of water used, how much heat your bowl absorbs, etc, etc can all affect the time required.
The result is similar to a whole grain english muffin. Split it carefully and spread your favorite butter on it or maybe some cheese or....