Eat Fat Lose Fat – Page 6 – Taking a hybrid approach to weight loss, Keto Ketogenic, Low Carb, Zero Carb carnivore diet and Paleo Primal

Low Carb Breakfast Sandwich – with a ‘biscuit’!


Who knew low carb could be this good? I made this low carb breakfast sandwich with my recipe for egg cups and the recipe below for the ‘bun / biscuit'. Satisfying and great ratio of fat to protein, plus with some fiber! There was even a bit of crispiness in there.

The secret to making these biscuits is using a good pan. I use this pan from USA Pans, which is a commercial baking, heavy pan. After using it a dozen times, the pan still looks brand new. I just put the batter for these buns straight in the pan, no spraying of any oil or anything. I also use it for the egg cups so that they fit the buns perfectly! BUT if you don't have one of these pans, the biscuits will still taste great, just be sure to grease your pan.

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Easy Creamy Italian Blender Dressing

creamy italian blender dressing

I started making this blender dressing over a year ago, and since then I have not bought one bottle of salad dressing! This dressing is reminiscent of that Olive Garden Italian salad dressing, except a bit creamier and less acidic. It's also packed with good fats, and lasts a long time in the fridge (a couple weeks for me). I love that there is no added mayonnaise in this dressing, it makes it own!

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EASY Low Carb Coconut Chicken Yellow Curry Recipe

Yellow coconut chicken curry

I love curry. SO. MUCH. It's actually ridiculous how much I love it. And once I learned how easy it was to make at home, I rarely even order it in restaurants. My daughter is also addicted and could eat this curry every day if I made it that often, which I could if I wanted to because its so ridiculously easy.

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Coconut Almond Fudge Bar Recipe

coconut almond fudge1

Do you need more coconut oil in your diet? Coconut Almond fudge is a really yummy treat that would make a great holiday gift. It satisfies that chocolate craving that many of us have, but with the nutrients that we need. One piece of this fudge is very satisfying, and is a more desserty classy version of a fat bomb.

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How to Pan Fry the Grain Free Way

I'm eating many less grains now on the Eat Fat Lose Fat plan, and having great results! This pan frying technique uses two kinds of coconut and is a great way to pan fry protein that is thin and that cooks quickly, such as seafood or chicken tenders pounded thin, or even beef or lamb's liver. This time I used it with oysters, and they were very tasty, especially with the homemade tartar sauce!

When one uses coconut flour (substituting for wheat flour) and unsweetened desiccated coconut flakes (substitutes for cracker crumbs or cornmeal), the different textures satisfies what we would normally expect from a ‘pan fried' meal. Coconut flour alone will produce a nice result, but the two together are perfect and much more crispy!

Next time I will try using this method to make healthy chicken tenders for my teens, as they really miss the nuggets from the store that I never buy anymore.

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How Do You Take Your Coconut Oil?

An integral part of the Eat Fat Lose Fat eating plan is taking coconut oil prior to every meal, even for the healthy recovery and everyday gourmet (maintenance) plans. For many people, this can get old really fast. Or sometimes people have a problem getting started taking it at all. When you're not used to the taste of coconut oil sometimes it can be hard to get used to. That leads me to the question…

How Do You Take your Coconut Oil?

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Eggnog is NOT just for Holidays

Eggnog makes a quick and tasty breakfast, and if you have a milk allergy, you can also make it dairy/casein free with coconut milk tonic! This recipe has really been hitting the spot for me this week and is very satisfying.

Tips for making Eggnog

  • No blender is needed for one serving! I have a mixing cup that you can just shake and the ingredients combine with the help of a stainless steel ball. This can even be prepared the night before for a grab and go breakfast the next day.
  • If you're feeling luxurious, replace some of the raw milk or coconut milk tonic with either raw cream or coconut cream. Whipping the cream and then folding it in to the mixture makes the eggnog thicker.
  • Gently heat this if you prefer a warm breakfast, stirring constantly. You don't want it to get too hot and cook the nutrients out of the egg yolks and raw milk.
  • If you want some extra ‘ooomph' in your eggnog, blend up a half a banana in it. You probably can omit the maple syrup if you do this.

Raw Milk or Coconut Milk Eggnog


Makes 1 serving


1 1/2 cups raw whole milk (if you can get it) or coconut milk (full fat)
2 egg yolks from pastured eggs
1-2 teaspoons grade B maple syrup –OR– a pinch of stevia
1/2 teaspoon pure vanilla extract
1/2 teaspoon cinnamon
pinch of nutmeg


Shake up all ingredients in a shaker cup and enjoy! Gently heat if you wish too.

Preparation Day 2 part 1: 5 Kitchen Clean-out Strategies

Time to clean out your kitchen in preparation for a low carb or keto diet! The goal for today is to remove anything but ‘real food' from the house.

I will be honest with you, this day can be overwhelming. I did this cupboard clean out for the first time 4 years ago and at the end of the day, I couldn't even figure out what we should eat for dinner! These type of feelings are normal. You're making actual changes in your house today and it can be unsettling, especially if you're against ‘wasting' food.

So because of that here are 5 Kitchen Cleanout Strategies for today if you're having problems throwing some things away:

1. Plan meals for the next three days BEFORE you start the cupboard/freezer/fridge cleanout

This will help immensely because you have a plan, and we all feel better when plans are made. If you want to, use some of the food in your meals that you would have thrown away or given away. Just set them aside for now. Even go so far as to mark on them with a Sharpie ‘Tuesday lunch' or ‘Thursday dinner'. If you have children, you may also want to plan out what they will eat for snacks.

Do NOT proceed with the cleanout until this first step is completed for the entire 3 days.

2. If you don't want to throw away, GIVE away

Some people have issues with this, because if we shouldn't eat the food than who should? I do think that some foods could be given away to a food bank or friends/family. For food bank donation, also consider giving some healthy basic items along with the other food such as dried beans or toiletries. Many people that have little will appreciate this donation.

Some things can't be donated though, since they are partial packages or not sealed. What to do with these? Set them aside and if you can't find family or friends that want these items after 3 days, then recycle the packages and throw the contents away.

3. Communicate with your partner or other adults in your household

Please do not do what I did, which was clean out the house without telling my husband. This can bring up resentment and oh-not-so-good feelings up to the surface once they find out. Yes we are still married and yes he forgave me, but I could have handled it a lot better! It's amazing what feelings a big strong guy will feel when you threaten to take away his <insert processed food loved since childhood here>. Sit down with your partner prior to clean out and decide if there's any foods that are ‘off limits' for now. If they will be tempting for you, have a special place to keep them that will be out of your line of sight.

For us it was Nalley's canned chili. My husband said, “I will ALWAYS eat this chili!!” and he was very adamant about it. It's four years later and we STILL have chili in the house, but I bought it for him a year ago and it hasn't been eaten yet! He lost his taste for MSG laden GMO soy mixed with meat pretending to be food! So, the lesson here is certain things can take a long time and the most important thing is to preserve your relationship. Food perfectionism cannot be maintained, just like perfectionism in any other area of our lives.

We are going for progress here, not perfection!

4. Don't Forget to Recycle

PLEASE recycle your packaging and just throw away the contents only. Not only will this save room in your trash can but it's better for the environment!

5. Last but not Least, Be Nice to Yourself

Everyone is starting this adventure at a different place, and some have more changes to make than others who have already been working for years. If you are just starting your real food adventure, keep this in mind. Look at the progress you've made and NOT what you haven't done. It's so easy to focus on the negative and not look at the things that have changed. If you want it to happen, it will come in time, I promise!

Ok, are you ready for the first part of the cleanout? See my next post for a list of items that you should clean out of your cupboards

Photo courtesy of mike lowe on Flickr

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