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.
Coach Loli and I stumbled on this package while we were strolling through the Danger Zone (most things not on the periphery) of the market. Grass Fed Organic Mac & Cheese.
Grass Fed!! Organic!!!! While the merits of grass fed dairy and organic ANYTHING are up for debate, even if those were really positive attributes, this package is still full of troubling ingredients. Many things are not in YOUR fridge or pantry. And then there’s the wheat – one of the most egregious grains (ask me about my headaches someday).
So, all the awesomeness from the grassy, Omega 3 rich dairy and the Organic-ness (whatever that really means) of of it all may be fine & dandy but this is still a processed food full of one of the worst things we can think of feeding you (wheat) and too many ingredients not involved in real cooling.
Teach your kids to enjoy real food. If you are making Mac & Cheese (wheat & all), make it at home. It is SO much better – and at least you know what your family is getting.
Folks, this is just a tease for an upcoming recipe. We’re tuning a couple of taste and texture elements – but let’s just say that tasting / testing the recipe along the way ain’t a bad gig.
We’d really like to hear from you. Please let us know on social media or by commenting on these posts if there’s a recipe you’d like to see or if you have questions on prep – or maybe if the recipe didn’t quite work out for you.
"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.
Hopefully you’ve seen our Eggless Biscuit Recipe from a few weeks back. That recipe yields a pseudo-bread that is dense and flavorful. Unlike a piece of wheat based bread, it is its own thing without much accompaniment – although slathering it with butter doesn’t hurt!
This morning we decided to try making breakfast sandwiches with it. Given Coach Loli’s constitution’s disagreement with eggs and dairy, she just had bacon (and lots of it) on hers. I made mine with bacon, egg, and jack cheese.
Now, The Coach really liked her sandwich. It was “very satisfying” and “bread-y and bacon-y”. She truly seemed to enjoy it. I wasn’t so thrilled with mine. I felt like the VERY tasty bread overpowered everything else on the sandwich and there was no real complement of elements.
We’re posting this partly because its important to point out that we’re all learning stuff all the time – and partly to encourage you to try stuff!
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.
So you’re doing great. You’ve been watching your carb intake and steering clear of spikey foods. You’ve pushed through the low carb induction malaise (aka – the dreaded Keto Flu). Your clothes fit better and the scale has been your friend. Yay! Thing is, now you’re looking to go out to dinner. Maybe it’s Date Night or a friend’s birthday. Maybe just lunch with co-workers. Just adapt!
Tonight, Coach Loli and I went to one of our favorite local restaurants. It’s a Middle Eastern / Mediterranean style place. If you know anything about those cultures, you know that rice and bread are the norm. No worries.
We both got a lamb kabob plate. We asked for something green to be substituted for the rice – and the proprietors kindly obliged with a nice green salad. We also asked that they not provide bread for the table. Additionally, we try to keep some small bottles of a quality olive oil on hand so that we can up the fat content of the meal and feel satiety afterwards.
All that said, there was still hummus on the plates. We both indulged to varying degrees (my degrees varied FAR more than Coach Loli’s). The salads had tomatoes – and I had some while The Coach abstained. In the morning, we’ll likely both still have completely acceptable blood sugar and ketone numbers.
Learn how to make the best of a menu and figure out what indulgences you’d like to undertake. Keep in mind how you feel – and if you track things like blood glucose, see how those biometrics track. Enjoy your food and the company it brings! Just be wary that it not turn to license to go off the rails for multiple meals. In time, making these adjustments will be second nature and you’ll be able to stay metabolically healthy with the occasional menu challenge.
Sometimes the reduced carb lifestyle seems to present some annoying restrictions. Condiments and sides can prove to be especially annoyingly packed with things we’re trying to avoid – like sugar.
Enter Bubbies Pickles. First of all, you’ll have to forgive them for not properly punctuating the (presumably) possessive form of Bubbie. But nevermind that… These pickles are FANTASTIC – specifically the Kosher Dills. Plus they have essentially zero carbs.
Check out the ingredients list. No sugar – and pretty much stuff you’d find in your house. The bonus is that these pickles are fermented so they’ll help to populate your gut with beneficial microbes. As more and more research (as well as age-old wisdom) seems to indicate, a happy and healthy gut is essential for a healthy mind and body.
You see, dairy and I just don’t get on very well. I guess it’s true what they say about cow’s milk being for baby cows and not humans! While shopping yesterday we found this little jar of delicious on sale. Who can turn down ghee… ON SALE? Obviously, not me!
Now, we make our own ghee. But when folks ask, I like to be able to ( with a straight face) sing the praises of brands you can get in your local markets. Eat Good Fat’s Ghee gets lots of singing. When I opened the jar my olfactory nerves were literally jumping for joy. That irresistible smell of melting butter hit my nose and, oh the happiness! I couldn’t wait to taste it and when I did I wasn’t disappointed. It’s rich and buttery and extremely satisfying. (If product images don’t appear, please disable your ad blocker – at least for CoachLoli.com.)
Amazon doesn’t currently carry Eat Good Fat but we can recommend:
We also use and are very happy with Ghee by 4th & Heart. The Vanilla Bean ghee is incredible if you like buttered coffee!