I'm pretty sure I haven't had French Toast of any kind any time during this entire decade, until just recently. Because with all its simple carbs and added sugars, it was just something that I felt did not have a place in my healthy diet.
This version however has ZERO net carbs and ZERO added sugar. And that INCLUDES the bread. It's also gluten-free, grain-free and dairy-free.
The maple syrup and powdered sugar are both made from monkfruit and erythritol and below are the ones I recommend as they are non-GMO and in my opinion, taste as close to their regular insulin-spiking counterparts as it gets. With no insulin spike.
It's simple to whip up as long as you've got the bread already on hand. If you don't have any, just bookmark this recipe and be sure to come back to it the next time you've got a loaf of my Keto Collagen Bread made up and sitting in your fridge. Or feel free to use your favorite low carb bread of choice (macros will change accordingly).
In a shallow bowl, mix together the eggs, coconut or almond milk, powdered sweetener and cinnamon and set aside.
Heat a skillet to medium and add the coconut oil.
Dip the bread slices in the egg mixture coating both sides quickly and not allowing it to sit in the mixture as it could get soggy. Place the coated bread slices in your heated skillet. Lightly sear on both sides and remove.
Serve immediately with a drizzle of the maple syrup and a sprinkle of powdered sweetener and cinnamon.
(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)
I made a discovery recently. It started out as a two-week weight loss experiment and has ended up impacting my daily life in very dramatic and positive ways, which I'll explain more about in a moment. Before that, I wanted to share that over these last 5 ½ weeks, I've lost 6 lbs. That's huge for me as I don’t lose weight easily. Or at all.
It's literally been costing me just $5 a day to do it - about the same as the cost of a latte. Add to that, that I've also been saving money in other areas and I could probably make a case that I’m "even" and it hasn’t cost me anything. Either way, it's made a HUGE difference for me and that is priceless to me.
My $5 a day secret to losing this weight and feeling completely great while doing it, is KetoneAid Ketone Ester. I’ve been taking a “micro-dose”, or 10ml (basically a swallow), of it each morning and I’m not sure I can fully explain it but the weight has just come off. It’s felt effortless to do it, too, like I’m not even really having to try. My mind is still being blown every single day and I’m 5 ½ weeks in.
In the video below that I made several weeks ago, I talk about a two-week experiment I was doing and the results at that two-week mark. You can watch it or skip right past it and read as I go into more detail now that I'm 5 ½ weeks in and 6 lbs down in my weight. Weight loss is just part of what’s changed for me, though. There are so many other amazing changes I’ve experienced and am continuing to enjoy. I've been taking it every day and I believe it may also have some cumulative effects. Regardless, it's been all upside and I could not be happier.
I guess if I were going to summarize what KetoneAid Ketone Ester (this is an affiliate link, see my disclosure at the bottom) does for me, I'd say "it has made literally everything easier and better".
Getting up in the morning is easier. Upon waking, I take my small amount of KetoneAid, and minutes later my mind just "wakes up". And that’s prior to having any coffee.
Working out is easier and better. It's like I feel stronger and have more endurance but it just "happens" without any noticeable burst of energy or anything.
Eating is SO much easier and better. I'm making better choices consistently and without any effort.
I'm losing weight. Again, with no perceived extra effort.
Working on projects and completing tasks are easier.
I'm more creative.
I'm more efficient.
My brain is working faster.
I'm sharper.
I feel more free.
I'm not procrastinating like I did before.
I'm more focused.
I'm sleeping better.
I have less anxiety.
I'm happier and more at peace.
I'm more self confident.
I'm more decisive.
I'm making better choices AND it's easier to make those choices.
I'm performing better in life.
A person may experience some of these same things by following a strict ketogenic diet for a long period of time and maintaining a certain level of nutritional ketosis. Or by fasting for several days to get into that deep state of ketosis. But KetoneAid coupled with my low carb, fairly Keto diet, has made it really easy, quick and effortless for me to do, and to realize the same benefits. Do you have to follow a ketogenic diet for it to work? No, but it is helpful. Otherwise, following a low sugar/low carb diet (the way a diabetic might do) is another great option.
To give you an idea of the difference it's made for me physically, this is me right before starting KetoneAid
And this is me now 5 1/2 weeks later and about 6 lbs lighter
How I Use KetoneAid and What a Typical Day Looks Like for Me
Drink coffee (half caf/half decaf) with a small amount of collagen (about 6g protein, not enough to take me out of a fasted state) plus no-sugar sweetener (this is my favorite one and does NOT spike my blood sugar), cinnamon and Dong Quai for female hormone balance. I have no fats and no sugars, especially no MCT oil for hours. MCT oil at the same time as ketone ester can cause GI distress, more GI distress than MCT oil normally can cause. KetoneAid Ketone Ester by itself does not give you any GI distress at all! Zero!
Fasted workout a couple of hours later sometimes with one of these Smart Caffeine 20 minutes before I start my workout. My normal workout is one of the following: Megaformer using the Lagree Fitness method (50 minutes of high intensity, low impact strength and endurance training), running (short-mid distance), boxing (cardio).
Throughout the day I drink lots of water and also have Himalayan pink salt for mineral and electrolyte balance.
(In between all those things I do my work, too, of course.)
What KetoneAid Ketone Ester "Is" and What it "Isn't"
It's a ketone ester which is an FDA GRAS (Generally Recognized as Safe) Food (not a supplement).
It's a way to kickstart your metabolism for the day. In this small "micro dose", some suspect it may be signaling to your body that it should start reaching for its deeper fuel source (stored fat) and start burning it. And if you eat smart, like the way a diabetic might eat (no sugar, low carb), by the time the KetoneAid leaves your system you should still be in fat burning mode for the rest of the day.
It's the same type of benefits you might get from the very best MCT oil but without any worries of GI distress if you accidentally overdose yourself. And you don't have to deal with messy oils or the high calorie load. MCT oil still has a place in my diet, just not as big, and my body is showing the difference. As I mentioned, my weight is down 6 lbs. since beginning KetoneAid 5 1/2 weeks ago.
It's an ester, it's not a salt(you can learn more about the differences in a KetoneAid video here). A 10ml micro serving of KetoneAid KE4 Ketone Ester contains 5g of ketone ester. Most ketone salts are nowhere near as effective. For one, the ketone beta-hydroxy-butyrate (BHB) is an acid. To neutralize the acid and make it drinkable (otherwise it would burn your mouth) ketone salt companies add bases of multiple salts, however the drawback is that this then causes bloating from the massive salt load. The KetoneAid ketone ester is D-beta-hydroxy-butyrate bonded with a molecule called R1,3-butanediol only so there is no massive salt load. The video explains it much better than I ever could, so feel free to watch that if you want more detail.
It can help you eat better and easier. The best way I can describe it is when my body starts to signal that I'm hungry, in the past I might think of MULTIPLE things I'd like to eat and devour right then in that moment, but instead now I feel more in control and have no cravings so I have to actually think "hmmm, what do I feel like eating". It's become more of a conscious decision to then eat what I know is good for my body vs. making choices that were driven out of emotion, attachment, addiction, etc. It's a subtle feeling yet super empowering. This is what I mean when I say, it's just easier to make better decisions.
It's not a stimulant. There is no rush of energy or anything like that. In fact, I might call it the "anti-stimulant" as it can help reduce addictions to things such as caffeine and sugar. After taking it, it feels like I've just meditated deeply and am in my zone.
It's not going to do the work for you or make better decisions for you but it can help you if you let it. It won't cancel out bad decisions. For instance, if you continue to eat foods that created inflammation and/or weight gain in your body, KetoneAid won't magically make that inflammation or weight gain go away. If you continue to eat that way, you will continue to have those same negative consequences (inflammation and/or weight gain).
It's not a miracle (even though it feels like one to me) and it may not work for everyone. I've had 2 people tell me they didn't think it was working for them. Perhaps it may take a little longer, perhaps it's something in their diet or lifestyle, or perhaps it just won't work for them. I'm still not sure. Even so, that's only 2 out of 15 people that I know of (2 questioning it, 13 raving about it).
It's not a drug.
It's not illegal nor is it a banned substance for athletic performance.
It's not magic.
Mental Performance
I want to mention that endogenous (internal) ketones, from a ketogenic diet, have been shown to help the mind, specifically those with Alzheimers, Parkinsons and Traumatic Brain Injury. So it should have come as no surprise to me that I'd be experiencing so many mental performance benefits from these exogenous (external) ketones from this ketone ester. My great surprise, however, is due to how massively effective this very small quantity is. There is just nothing else like it, in my opinion. As a friend of mine put it, they feel like it gives them superpowers.
In the end, with or without KetoneAid, it's still going to be your choice - but taking KetoneAid makes making better choices easier.
The Taste
There has been quite a bit publicized about the very bad taste of ketone esters and ketone salts, too. They were not lying. However, I have grown to love, yes love, the taste of this ketone ester. I dilute it in cold water first and then drink it like a shot. If anything, it tastes like cherry cough medicine. It's really not bad at all. It could taste like crap though, and I'd still drink it. It's that worthwhile to me. Besides, it's a tiny little swallow once a day and you're done. Super easy.
Head's up: You should definitely stay tuned because I've tried a new product they have coming out soon (not yet released) and it tastes even better and is even easier to drink. Be sure you're subscribed to my email list and are following me on social (Instagram, YouTube, Twitter) as I will definitely keep you updated!
The Cost
The cost for most to use it in the way I've described (once daily, 10ml micro serving) is $5 per day. I won't even talk about the value of what it's been worth to me (priceless), but I will say that I've saved money across the board on other things like reducing my consumption of expensive MCT oil, even more expensive coffee shop lattes, eating out less and saving on food in general, just to name a few. Few understand it costs less on a gram per effective gram basis than most ketone salts.
To Order
Please use my discount code "VERONICA" (gets you free shipping which saves $15 on the Trainer size bottle or $5 on the small) when placing your order with KetoneAid and I'm happy to help guide you through optimizing it for your own use. I've had so many of my friends who've ordered and begun using it tell me that it's the best thing they've done and they still can't wrap their head around how it could be so easy to perform so much better, feel better AND be losing weight effortlessly. For some it may take a little tweaking, for others it's immediate.
(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)
It's that time of year, even here in Southern California, where a big bowl of hearty and tender roast and root vegetables just hits the spot. I usually make mine in the slow cooker so I can set it and forget it. Doing it this way makes it easy so you can make it any day of the week and come home to a wonderful meal. But there's something about Sundays and pot roasts that just seem to fit cozily together, so I often make these on the weekend with enough left over to have during the week, too. I like to use the leftover roast to make sandwiches (using my zero net carb Keto Collagen Bread), or tacos usually using jicama tortillas or something grain and gluten free for the shells.
The roast makes its own juices which is flavored perfectly by the veggies and a few simple herbs and seasonings. I recommend using the best quality beef that is available to you (grass-fed, humanely raised, hormone and antibiotic free, local if possible, etc.). This way the beef, as well as the fat and juices are better for you.
Easy Sunday Roast
serves 6-8 with leftovers for round-two meals
3-4 lb grass-fed beef chuck roast
3-4 large organic carrots, cut into small chunks
1 large bunch of organic celery, diced
1/2 organic white or yellow onion, chopped
4 stems fresh organic thyme*
3-4 stems fresh organic oregano*
2 teaspoons organic onion powder
2 teaspoons organic garlic powder
2 teaspoons Himalayan pink salt
Place everything in a slow cooker set to low, cover and cook for 8 hours or until roast is fall apart tender. Finish with flaky sea salt to taste and a garnish of fresh oregano.
You do not need to add any water or anything to your slow cooker as the roast will develop its own juices. However, if desired, you may wish to add a small amount of good quality oil, ghee or butter, if your roast is extra lean.
*To make it easier to remove the stems from the thyme and oregano, you may tie them together in a bunch using kitchen twine, then place in the slow cooker. When it's done you can easily remove and discard what's left of the bunch.
At some point or another during the last 5 or so years, you've no doubt heard mentions of "Keto", "Paleo", "Bulletproof" and/or "Whole30". But what are the differences between the Keto Diet, Paleo Diet, Bulletproof Diet and what the heck is Whole30? Below is the way I generally categorize them, along with some of their potential "plusses and pitfalls" as I see them:
Keto Diet (high fat, low carb, maintain state of nutritional ketosis)
Emphasis is on eating a diet that is comprised mostly of high fat, low carb foods and proteins with little emphasis on the quality of the food sources. Number one priority is hitting the correct macros to keep your body in a state of nutritional ketosis.
Plusses:
Can feel satisfying to eat this way due to the high fat content.
Can be easy to eat this way as foods that fit this way of eating are generally readily available.
Pitfalls:
Some food choices can be inflammatory to your system, especially when consumed in abundance.
Tracking your macros can be cumbersome.
Paleo Diet (high quality, but not low carb, not in nutritional ketosis)
Emphasis is on eating a diet that is comprised of high quality food sources with little to no emphasis on macros such as carb counts. Number one priority is eating good quality foods that are not deemed to be inflammatory to your system.
Plusses:
Can help heal your body by avoiding foods that may be inflammatory to your system.
No macro tracking required.
Pitfalls:
Some food choices can cause you to gain weight, especially when consumed in abundance.
Can be difficult or expensive to find foods that fit this way of eating.
Bulletproof Diet (high fat, low carb, high quality, cycle in and out of nutritional ketosis)
Emphasis is on eating a diet that is comprised of high fat, low carb, moderate protein foods - all from high quality food sources. Secondarily, cycling in a high carb day once or twice a week comprised of high quality carb food sources such as sweet potatoes. Number one priority is eating good quality foods that are not deemed to be inflammatory to your system, and that will keep you in a state of nutritional ketosis most of the time, cycling out of ketosis once in awhile for overall hormone health.
Plusses:
Can feel satisfying to eat this way due to the high fat content.
Can help heal your body by avoiding foods that may be inflammatory to your system.
No macro tracking required.
Pitfalls:
Can feel overly restrictive.
May require more and specialized preparation.
Can be difficult or expensive to find foods that fit this way of eating.
I hope this helps highlight some of the overall differences, albeit in a very generalized way. I obviously didn't go into specifics like dairy, grains, gluten, etc. To learn more about each of these ways of eating, please try Googling them. There are tons of great resources available online for free. You can also post questions in the comments below and I'll try and answer them as best I can. As with most things, there are some "gray" areas with certain foods in certain plans.
With that said, if you were to ask me which way of eating I feel is the best, I'd say "it depends". There are many factors that can come into play, things like:
your body's current state of health
what you're "used to" and "comfortable" eating currently - maybe it's too big of an adjustment to give up all grains AND all dairy at the same time, so starting smaller might work better (Did you read my last post "Small Changes Lead to Big Differences"?)
what your overall goal is (lose weight, eat healthier, feel better, etc.)
Different people will respond differently to each of these ways of eating and no "one way" is the "right way" for "100% of people" "100% of the time". In other words, you have to educate yourself, experiment with your own body and then operate intuitively to achieve and maintain your optimal state. This is an ongoing thing.
For me personally, the Bulletproof diet way of eating works well for me "most" of the time. It feels well-rounded to me in terms of having a focus on good quality, anti-inflammatory foods and I don't normally feel deprived. Still there are many foods that are widely recognized as healthful, yet categorized as "suspicious", or foods you should avoid, when following the Bulletproof Diet. Things like mushrooms or garlic, for example. While, I'm sure some small part of the population has a mold sensitivity or other reason for avoiding these, I believe that for the majority of people, the health benefits far outweigh the possible sensitivity. You just have to try for yourself and see. In this regard, I believe the Bulletproof Diet can feel too restrictive.
On the plus side, the (good quality) high fat nature of this diet helps a lot with the satiety part, so I feel full and cravings are turned off(!). The high quality foods make me feel great and seem to naturally keep my weight balanced as well. Over time cycling in and out of ketosis, my body has become adapted to quickly switching back and forth between being a sugar burner and being a fat burner, so I've found this way of eating is one that I have been able to live with long term. Again, this will vary from person to person and you may start out eating one way and then move on to another based on your changing needs.
Speaking of which, what about the Whole30 diet, what's that all about?
Whole30 Diet
I like to think of the Whole30 Diet as a form of an elimination diet (or you could do an actual "Elimination Diet" - if you don't know what that is, just Google it). It could also be viewed as a kickstart or reset. In my opinion, it's a 30-day-at-a-time commitment to eating better. The rules are very finite and you can find them all online. In fact, there are a lot of great, free resources and a very active community full of support to help you through. If you're currently eating a Standard American Diet, completing a Whole30 or two or three, can be a great way to segue slowly over to something like the Paleo way of eating.
Baby steps. Remember small changes can lead to big differences.
I'm grateful for your questions, comments and feedback. Please share any below.
I'm a firm believer that making small changes can add up to a big difference. Setting a "big hairy goal" is a great idea for getting you excited and moving but it can also be daunting. Try to do too much too soon, and it can even lead to flops and failures, which can be demotivating causing you to abandon your goal entirely.
For some people, going all in and making dramatic sweeping changes works wonders. For others, it may not be that simple. They may find that the process is too difficult and the rewards are not great enough, leading to the inability to see it through.
In other words, it doesn't have to be an all or nothing approach. You can start small. Make smarter choices, ones that you can stick with and that can then become permanent. Build a strong foundation from which you can grow and really change.
For me, dairy is in that category. For the purposes of my own health and wellness goals, many years ago I decided I wanted to give up all dairy - no milk, no cheese, no yogurt, etc. While I have succeeded at giving it up for six weeks or so at a time, I have found it incredibly difficult to give it up entirely and I would inevitably go right back to eating cheese on everything!
Rather than completely abandoning my big goal, I decided to make some smaller, more easily attainable changes and those have led me to where I am today. Today I am able to have small amounts of good quality dairy a few times a week with no adverse effects (no cravings, no weight gain, etc.) and still look, feel and perform at my best. The rest of the time I choose non-dairy alternatives like ones made with coconut milk and almondmilk.
Silk Almondmilk Yogurt Alternative is one truly easy option for me. I like that I can just "grab and go" to take with me when I'm headed out to get some exercise. It's plant based, made from real foods and it's even Non-GMO Project Verified. Oh, and by the way, it tastes great, too! Even my picky husband loves it. The Vanilla is his favorite, although I prefer the Plain which has 6g of protein, 13g of fat, and 7g of net carbs (6g of which are added sugar). It's sweetened with cane sugar, in case you were wondering. I do hope they'll come out with a sugar-free version sometime soon, but for now I'll enjoy this as a dessert or after a workout.
One of the great things about this yogurt alternative, besides being dairy-free and soy-free, is that you can find it at just about any grocery store - making it easily accessible. I've personally found that the easier and more convenient we can make it on ourselves to make healthy choices, the more apt we are to do it. This is one of the reasons weekly meal prepping works so well! Especially, if you're newer to making these kinds of changes to your diet, having food that's easily accessible is paramount to your success. These perfectly-portioned snacks store and travel easily as long as you keep them cold. You could even store a few in the break room refrigerator at work so you're not tempted to visit the vending machine.
This is a super easy one that fits my clean keto diet and is also Paleo and Bulletproof Diet friendly! I don't even bother to mix up the dressing separately. I literally just add each ingredient to the bowl, mix and eat from the same bowl. Easy and only one dish to wash. I use store-bought rotisserie chicken for a no cook method and bagged salad mix to keep it super simple and quick. Feel free to roast your own chicken or make some extra in your meal prep and reserve for this quick throw together.
1 Serving = 248 calories, 19g Fat, 4g Net Carbs, 13g Protein
(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)
Easy Keto Chinese Chicken Salad
Serves 1
4 ounces cooked all natural chicken, chopped
1 cup chopped organic salad mix (mostly cabbage)
1 organic green onion, sliced
1 teaspoon cashew butter
1 Tablespoon MCT oil (I use Bulletproof Brain Octane Oil)
1 Tablespoon organic apple cider vinegar
1 teaspoon Bragg Liquid Aminos
sprinkle of sesame seeds (optional)
Himalayan pink salt to taste
Place everything in a bowl, mix and eat. Feel free to add more protein (chicken) and fat (MCT oil) as desired to meet your personal macro needs.
This vegan pineapple coconut smoothie bowl is delicious, dreamy and packed with vitamin C. And it's made using only three clean ingredients. It's also dairy free and has no added sugar.
The fresh, ripe pineapple and creamy coconut milk add all the natural sweetness needed. Fresh squeezed lime juice gives it a citrus zing to round out the flavors.
This recipe serving is pretty large and would easily serve two people as a dessert, or one as a meal. Feel free to blend in your favorite vegan protein powder to make it more hearty (or collagen or whey protein if you're not eating vegan). Or enjoy it "as is" on a carb refeed day and/or protein fasting day. It's got plenty of healthy fat to keep you satisfied. The entire recipe is approximately 421 calories, 36g fat, 20g net carbs (21g carbs - 1g fiber) and 1g protein.
This smoothie bowl is completely Bulletproof Diet and Paleo friendly.
To make it even more creamy you could blend in a banana (not Bulletproof and will double the amount of carbs) or a raw pastured egg (not vegan). You could also easily turn this into tropical cocktails by adding rum and blending with some ice. Do you like yours sweeter - consider adding 5-10 drops of liquid coconut stevia (this is the one I like). Pina Colada anyone?
(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)
3 Ingredient Pineapple Coconut Smoothie Bowl
Serves 1 (or 2 as a dessert)
Ingredients:
6 ounces pureed fresh organic pineapple (about 1/2 cup of pineapple chunks blended in a blender)
6 ounces full fat organic coconut milk (the kind in a can)
2 ounces fresh squeezed lime juice (approximately 2-3 limes)
Add all ingredients to a blender and blend well. Place mixture in freezer and allow to chill for 1-2 hours then serve.
Serving Suggestion: Pour the mixture into a hollowed out pineapple half before placing in the freezer, then place in freezer for 1-2 hours. You can leave it in there longer, up to 4 hours for a more "melty ice cream like" texture, then just allow it to sit out on the counter for 20 minutes before serving. Garnish with diced pineapple, coconut shavings and lime zest.
Keto Collagen Bread - Zero Net Carbs Per Slice!! It's also Bulletproof and Paleo - which means it's dairy free, grain free, gluten free and it uses heat stable collagen protein. Grass-fed hydrolyzed collagen protein is reported to help support healthy skin, hair, nails, joints, gut health and anti-aging just to name a few of its many benefits. I have some in my diet every day.
This bread is fluffy, delicious, not too eggy and all this with no carbs per slice. The loaf is standard size and sliced into 12 generous slices. The macros per slice are approximately 77 cals, 5g fat, 7g protein, 0g net carbs (1g carbs - 1g fiber). You can easily up the fat content when consuming this bread simply by adding a big slather of ghee or butter, but the possibilities are endless.
If you've ever tried baking bread using collagen protein as your flour source, then you know how challenging it is to get it to stay fluffy and bread like. My goal with this recipe was to make a collagen bread that was as close to regular bread as possible, yet keep the carbs extremely low or zero and not use dairy. This recipe certainly feels like I’m eating regular bread again and that can be helpful, especially when you’re transitioning to a Keto or Bulletproof diet.
Add it to your arsenal of other wonderful bread recipes that are Paleo, Keto and/or Bulletproof. I think you’ll find it’s an awesome addition to your recipe box, and for sure when you’re going ultra low carb, this recipe will hopefully rise to the top of your list.
I'm thrilled with the outcome and I hope you will be, too. Would love to hear your feedback after making this bread.
(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)
Keto Collagen Bread
makes 1 standard size loaf, 12 slices
Oven 325 degrees F
5 pastured eggs, separated
1 Tablespoon unflavored liquid coconut oil (I use Bulletproof Brain Octane Oil)
1/2 cup plain grass-fed hydrolyzed collagen powder (I use Bulletproof Unflavored Collagen Protein)
6 Tablespoons *almond flour (see coconut flour substitution below)
1 teaspoon aluminum-free baking powder
1 teaspoon **xanthan gum (see xanthan gum substitutions below)
pinch of Himalayan pink salt
optional: pinch of stevia
Instructions:
Preheat oven to 325 degrees F.
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. *Not oiling or lining the sides of your dish will allow the bread to attach to the sides and stay lifted while it cools.
In a large bowl, beat the egg whites until stiff peaks form and set aside.
In a small bowl whisk the dry ingredients (collagen, almond flour, baking powder, xanthan gum, salt) together and set aside. Add the optional pinch of stevia if you’re not a fan of eggs. It’ll help offset the slight egg flavor without adding sweetness to your loaf.
In a small bowl whisk the egg yolks and liquid coconut oil together and set aside.
Add both bowls of ingredients to the egg whites and gently mix until incorporated. Batter will be thick and a little gooey.
Pour the batter into the oiled or lined dish and place in the oven.
Bake for 40 minutes. The bread will rise significantly in the oven.
Remove from oven and let cool completely - about 1-2 hours. The bread will sink some. If you want to keep the center of the bread from sinking a little lower than the sides you can cool the bread (in its dish) upside down on a cooling rack.
Once the bread is cooled, run the sharp edge of a knife around the edges of the dish to release the loaf.
Slice into 12 even slices.
*Optional Coconut Flour Substitution: You may substitute 6 Tablespoons of raw coconut flour for the almond flour but you will need to also add 3 Tablespoons of full fat canned coconut milk to the recipe as well. This substitution will increase the carb content of the recipe to approximately 1-2 grams of net carbs per slice instead of zero.
**Optional Xanthan Gum Substitutions: You may substitute 2 teaspoons of Pamela's "Not Xanthan Not Guar" OR 3/4 teaspoon of konjac flour in place of the xanthan gum. Neither of these substitutions will change the net carbs per slice.
Storing Leftovers: Store loosely covered in the refrigerator for up to 5 days.
Reheating: You can eat this bread cold (it stays nice and moist), or bring to room temperature by setting it out on the counter, or pan sear on the stovetop with ghee or butter. I don't recommend toasting it in a toaster. Although it does work, it's not my preferred method as it has a tendency to dry out too quickly.
Usage: Use just like regular bread - it makes delicious cold sandwiches, cinnamon sugar toast or French toast, garlic bread, dipping bread, use it as a hamburger "bun", make some avocado toast topped with a poached egg, literally anything you would do with "regular" bread.
Tasting Notes: To set expectations correctly, you should understand that this is not gluten bread nor is it Paleo bread, both of which generally have a significant amount of carbs, coming from starches and sugars. Rather, this is a very low carb/zero carb bread alternative. With that said, you may taste "eggs", especially if you're not a fan of eggs. Additionally, the texture is lighter than gluten bread and won't have the "chew" you may be accustomed to. However, if you're a seasoned low carb bread eater, I think you'll find this to be a wonderful option. Bonus that it contains collagen protein and no cheese or other dairy!
Let me know what you think in the comments below and be sure to subscribe via email to receive these recipes delivered right to your inbox.
Top with avocado and a poached egg
For this pizza bread (not dairy free), just add the toppings of your choice and place under the broiler for 1-2 minutes
Makes for an excellent cold sandwich like this turkey, avocado, mayo one.
Top with almond butter and your favorite no sugar jam for a healthy PB&J
Always good with a big slather of grass-fed butter or ghee
Easy Two Ingredient Slow Cooker Carnitas over Sweet Potato
It really, seriously doesn't get any easier than this one. Put these two things in your slow cooker, let it go all day and dinner is ready when you get home from work: 1) pork shoulder/pork butt roast, 2) your favorite taco seasoning packet. I use Simply Organic "Spicy Taco" Seasoning Mix - it's fabulously full of flavor, not too spicy in my opinion, gluten free and organic. You can most likely find it at your local market or use the link I provided to order from Amazon.
IF you wanted to get really fancy, you could add some fresh or canned organic diced tomatoes, onions and/or green chiles (or maybe a can of Ro-Tel) but it's totally not necessary. Like really, really only if you want to go the extra mile here.
No matter what though, these shredded pork carnitas are amazing. You can use them in tacos, taco salads, over eggs, on a sweet potato, put it on a pizza - the possibilities are endless. And did I tell you how easy they are to make?! Just two ingredients, throw 'em in the slow cooker and you're done.
This is a guest post by Nick Kowalski of @nicksfit
Nick is a writer of everything health and wellness, blogger, outdoorsman and devoted lover of nature. He writes to educate and inspire others toward living a life of true purpose and wellness. Nick has published multiple cookbooks and he specializes in the areas of optimal nutrition, digestive health, relationships and spiritual healing.
The Best and Worst Foods for Digestion by Nick Kowalski
Most of us have experienced the retributions of poor
digestion; the gas, bloating, heartburn or discomfort that follows a poorly
digested meal. The fact of the matter is, while a bad digestive system can ruin
a good diet, a poor diet can also ruin a perfectly good digestive system. Most
of us understand that some foods are “healthier” or less healthy than others,
but not many realize that this has a lot to do with their digestibility.
If you’re one of the 70 million people in the United States
that suffer from digestive problems, whether that is Irritable Bowel Syndrome
(IBS), diarrhea, constipation, acid reflux, or bloating, then one thing you’ll
want to learn is what foods support healthy digestion and what do not. There
are some foods that are more digestible and others that you might want to avoid
all together.
Here is a short list of the most common digestive
irritating, and also, digestive supporting foods you should know about…
The Worst Foods for
Digestion
Artificial Sweeteners: Trying to cut sugar usually
results in the supplementation of artificial sweeteners. However, most
artificial sweeteners are horrible for digestion and lead to inflammation in the
body. Many of them are derived of partially digested (sugar alcohols), which
are known irritants to the GI tract and can lead to bloat, gas, and diarrhea.
Instead, it’s best to stick to natural sweeteners, which are recognizable by
the digestive and metabolic systems. The best sweeteners usually include raw
honey, maple syrup least, and in some cases raw green stevia.
Polyunsaturated Fats:
These highly volatile fats are common features of most highly processed,
packaged foods. The problem with PUFAs is their highly delicate nature. Their
chemical structure makes them highly sensitive to oxidation from air. They also
have a high potential to become rancid (and therefore highly inflammatory) when
exposed to light or heat. In short, PUFAs are anti-metabolic, suppress thyroid
function and can lead to inflammation in the intestinal tract. They need to be
balanced by saturated fats like coconut oil, grass-fed butter and ghee. However,
it’s probably best to avoid these altogether!
Conventional Grains and Legumes:Corn, beans, wheat, soy, etc. are all commonly genetically modified foods, which make them highly anti-metabolic. Meaning, they are not a biocompatible match to the human digestive and metabolic systems. Not to mention, GMO grains have their own "built-in insecticides", with negative health consequences that are still being discovered. However, even organic grains and legumes have their digestive downfalls. Corn in particular has high amounts of cellulose, a fiber that the human stomach can’t break down, considering our bodies do not produce the enzyme (cellulase) necessary to digest it. Other grains and legumes of various types contain other difficult to digest "anti-nutrients" known as phytates and lectins. In nature, these chemicals help to protect the seed from insects and ensures reproduction. However, in the human body, they inhibit their digestion, rob minerals from the body and end up passing through the GI tract undigested. This can lead to gas, bloating, cramps and various other digestive issues. It's usually best to avoid these foods unless you get them organically, and properly soak, sprout, ferment and then cook them.
Carrageenan:
While not technically a “food”, carrageenan is a common additive used in
commercial packaged foods. It, as well as other gums and stabilizers, are highly
irritating to the GI tract and also happen to be powerful carcinogenic allergens.
These, like PUFA should be avoided like the plague if you wish to have a
healthy digestive and metabolic system!
The Best Foods for
Digestion
Ripe Fruits:
Anytime you eat some type of carbohydrate and it’s not well digested, it will
feed your gut bacteria and an insulin response. Feeding pathogens in the gut
leads to an endotoxin response and a serotonin response, which cause
inflammation. Ripe fruits are easily digestible carbohydrates. They are preferable
because they are easily and quickly digested but also have the ketones,
specifically ketoacids. Ketoacids are the refined precursors to proteins, which
assimilate with minimal metabolic waste, so no ammonia! Potatoes: The liver and brain need protein
to function properly, and if you don’t get it from your diet they will take it
from muscle leading to catabolism or muscle wasting. Potatoes or potato juice
are both rich in ketoacids. As mentioned, ketoacids are easily assimilated
precursors to proteins. But also, when you ingest ketoacids they also combine
with ammonia in the body, which helps to eliminate it from the body. So,
ketoacids from potatoes like ripe fruit provide essential amino acids that you eat
for your body to function. Ketoacids in potatoes help to make up the proteins
that you need with virtually no waste products.
Gelatin/Collagen: The
various foods usually rich in these proteins are usually highly digestible and
nutritious. These foods include bone
broth, oxtail, pork rinds and lamb shanks but can also be supplemented.
Gelatin and collagen are rich in glycine, which helps to optimize glycine to
methionine ratios, which when offset, cause inflammation. Glycine in other
words, helps to detoxify excess methionine. In additional to being
anti-inflammatory to the GI tract, glycine helps to enhance gastric acid
secretion (improved stomach acid levels). Bone broth in particular (very rich
in gelatin and collagen) is capable of restoring the integrity of the gut
lining (leaky gut), which helps with food sensitivities. Most digestive imbalances
are associated with decreased serum concentrations of collagen. Bone broth is
rich in amino acids that build up the body’s natural collagen tissue and is
also rich in collagen, which helps to regenerate the tissue of entire GI tract.
Making Bone Broth
Water: Again, not
technically a food, but keep in mind that water is essential for the secretion
of stomach acid. More than that, water is essential for good health any life.
Without proper hydration, many problems of the digestive system can occur. So
be sure to drink 1-3L of clean spring water daily, supplemented with high
quality salt to ensure proper fluid metabolism and mineral balance.
In Conclusion
Digestive function is a foundational physiological process
that precedes metabolic function, immune function and detoxification. Truly,
the gut is the cornerstone of our physical health, Hippocrates was correct when
he said, “all disease begins in the gut.” Therefore, learning as much as we can
about how the digestive system works, what wrecks it and what we can do to
support it is an important part of being human!
To learn much more about the digestive system, and what you can do to ensure
optimal digestive function, be sure to check out my online course Perfect Digestion.
