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Old 11-13-2013, 03:56 PM   #61
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Its 1051 am and so far today i've eaten
2x bacon eye, 1x egg, 210mls of full fat milk (10g carb)
2x can of coke zero.

My blood ketone level is only 0.3mmol/L at the moment due to having a bit to much malibu last night, but thats ok, I am just going to limit my carbs at lunch was going to have 11g of carbs but will probably only end up been like 7g
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Old 11-13-2013, 05:08 PM   #62
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L: avocado and nuts
D: low carb chilli paneer with endive, bell pepper and red onions nom nom nom!
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Old 11-13-2013, 08:34 PM   #63
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I have a question

What is the marrow broth or other marrow recipes?
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Old 11-14-2013, 12:11 AM   #64
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I'm trying to up my protein intake so this week we bought a rotisserie chicken. I ate 6 oz. of chicken in one sitting - I never do that! Boy, was it good.

Today:
B: BPC, 1/2 oz. pecans
L: Coffee w/hwc (stressful morning...forgot to eat)
D: 5 oz. ground beef, 2x Kraft Deli Deluxe singles, relish and sauteed shallots
S: fat bomb, 1.5 oz cheddar
S2: fat bomb, 1/2 oz pecans
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Old 11-14-2013, 10:55 AM   #65
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Hi, Barbo. Marrow broth is broth made from bones. I put beef bones in the crockpot with filtered/purified water and a bit of white vinegar. I let it cook for ca. 48 hours. It is great for soup base or for cooking. The bits of marrow and fat in the bones are full of nutrients.

Once in a while, I have good luck and have a bone or two with enough marrow, so that it can be scooped out with a spoon. It is scrumptious! I don't make anything fancy with the marrow, I just eat it.

----

Today's food, small meals divided throughout the day:

Tea w/ Org. Valley pastured hh, and potassium salt
2 HBs

more tea,
1 1/2 organic, uncured, beef hot dogs

3 ozs. homemade yoghurt w/ 1 T Brewer's yeast

1 square unsweetened baking chocolate melted with a little hh.

4 ounces brie

Later, perhaps an egg and some yoghurt.

Totals ca.: P 60: F 120-130: C 30
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Best wishes for happy, healthy LCing.

Last edited by Auntie Em; 11-14-2013 at 10:56 AM.. Reason: corrected spacing
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Old 11-14-2013, 09:20 PM   #66
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Br> Bulletproof coffee with raw pastured butter/MCT oil
Lu>Poached wild caught coho salmon with chipotle lime (MCT in vinaigrette) Salad with cukes,avocado, red onion and cilantro
Din>General Tso's Meatballs (Grass fed beef, some almond flour, coconut aminos etc) with Cauliflower "mock potatoes" and sauteed kale
Dessert> "pumpkin pie " fat bombs with macadamia crust
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Old 11-16-2013, 03:29 PM   #67
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Too busy for breakfast and lunch today but had chili garlic chicken with baked radishes for dinner, yum!
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Old 11-17-2013, 04:28 AM   #68
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Quote:
Originally Posted by lrrych View Post
Dessert> "pumpkin pie " fat bombs with macadamia crust
Ok, you've caught my attention......whatis a pumpkin pie fat bomb with macadamia crust? Do you have a recipe you can share? or a link?

sounds delicious.....
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Old 11-17-2013, 11:42 PM   #69
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RE: Pumpkin pie fat bomb

Thought I'd experiment with something seasonal so I melted 3/4 C coconut oil, 1/2 C butter, 2 t pumkin pie spices (cinnamon, ginger, nutmeg, cloves and cardamom)..it's important to "bloom" spices in the warm fat to intensify and smooth out the flavors. Then I let it cool to a soft and semi-solid consistency. Next I whipped 1/3 C heavy cream to soft peaks with a touch of vanilla and 1 1/2 t sweetleaf stevia. Fold it gently into pumpkin puree with a spatula to make a mousse then gently fold in coconut -butter mix. Optionally, you can add crushed, toasted nuts to the top like pecans , walnuts or in my case macadamia. The "bomb" came out lighter and a little less dense than a normal bomb.
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Old 11-18-2013, 03:51 AM   #70
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Quote:
Originally Posted by lrrych View Post
RE: Pumpkin pie fat bomb
Thought I'd experiment with something seasonal so I melted

3/4 C coconut oil
1/2 C butter
2 t pumkin pie spices (cinnamon, ginger, nutmeg, cloves and cardamom)..it's important to "bloom" spices in the warm fat to intensify and smooth out the flavors. Then I let it cool to a soft and semi-solid consistency.

Next I whipped
1/3 C heavy cream to soft peaks
with a touch of vanilla
and 1 1/2 t sweetleaf stevia.

Fold it gently into pumpkin puree with a spatula to make a mousse then gently fold in coconut -butter mix.
I'm not seeing the amount of pumpkin puree. How much do we use? This sounds scrumptious!

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Old 11-18-2013, 05:39 AM   #71
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pumpkin pie fat bomb

woops!!! lol

1/2 C Pumpkin puree
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Old 11-18-2013, 07:41 AM   #72
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Wow lrrych!

I love your style! Your meals remind me of my own but look much tastier and more sophisticated. Ha. Checked out your profile and you're a chef! How wonderful. Your pumpkin pie fat bomb is inspiring as well. Thanks for sharing the recipe and hope you continue to share and inspire me.
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Old 11-18-2013, 07:46 AM   #73
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Yesterday day I had,

-Coffee with organic pastured cream
-Chicken with saag from Whole Foods
-Grass-fed pastured beef liver sauteed with bacon, onions, garlic, and mushrooms
-duck fat confit chicken wings
-whipped cream (1/2 cup whipped with 2 teaspoons of xylitol)

Today,

-coffee with MCT oil, pastured butter, and cream. homemade goat milk kefir
- (planned for lunch) grass-fed ground beef with swiss chard, mushrooms, red bell pepper, bacon, and butter
- (dinner plan) maybe leftover liver from last night.
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Old 11-18-2013, 08:30 AM   #74
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I was just inspired by GREEN to make beef liver topped with a spinach saag. I have all the ingredients here at home and just got a bunch of different raw milk cheeses from a farm in Conn. to put into it. I'm going to "rice" some cauliflower and cook it with some ginger, cardamom, cinnamon, turmeric etc. in coconut/ghee I made with plenty of iodized salt to counteract whatever goitrogens are in the cauliflower.

Keeping all that in mind I am going to make a batch of coconut/cardamom/cashew fat bombs inspired by the Indian dessert "Coconut Jaggery Barfi".

Thanks for the inspiration GREEN!

Larry
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Old 11-18-2013, 09:13 AM   #75
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B - Atkins Advantage shake
L - 2 fat bombs, Jimmy John's #16 Club Lulu Unwich (turkey bacon club)
D - 4 oz. pork loin chop, sour cream or other dipping sauce, veggie?? - not sure yet
S - almonds or peanuts, maybe
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Old 11-18-2013, 12:06 PM   #76
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Quote:
Originally Posted by lrrych View Post
Keeping all that in mind I am going to make a batch of coconut/cardamom/cashew fat bombs inspired by the Indian dessert "Coconut Jaggery Barfi".
Please share the recipe - it sounds wonderful! I'm off to make some of your pumpkin pie fat bombs.
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Old 11-18-2013, 03:51 PM   #77
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In the spirit of coconut jaggery barfi (with a twist)

I simply toasted 1/3 C shredded unsweetened coconut and 1/3 C cashews separately (only took 5 minutes four both)...cooled them and processed Cashews roughly.
Heated some of my raw milk butter (1/2 C) and added 1 t cardamom powder and 2T minced fresh ginger along with 1/2 Tablespoon molasses and 2 t stevia powder. (jaggery is an unrefined date and sugarcane sugar which has a chocolate brown color)
I used molasses for color and for 9 portions it gives 1.7 carbs/svng. I melted 1/2 C coconut oil and 1/4 C cream cheese (texture) into the mix. Added ground nuts and coconut and cooled in ice tray. The color and flavor really captured the essence of this traditional Indian dessert and for those of us in NK, gives us something a little different and if using organic...nutritious as well!
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Old 11-18-2013, 03:52 PM   #78
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I meant only took 5 minutes FOR both (zheeesh!!)
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Old 11-18-2013, 06:27 PM   #79
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The pumpkin pie fat bombs take a bit of time, but they are really worth it. Very creamy, with a great flavor. I tweaked the recipe a bit (I can't help myself...I never do recipes as written) by sauteeing 1/4 cup of chopped pecans in butter and adding 1 tsp Tagatose to candy them, and had those as the "crust" for the fat bombs. Incredible flavor!
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Old 11-18-2013, 08:23 PM   #80
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niiice
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Old 11-19-2013, 02:59 AM   #81
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Will be stopping by the store after work so I can get the pumpkin. Hopefully I'll have the energy to whip the pumpkin fat bomb up tonight. I'm swamped at work......I just love pumpkin anything......thank you again for the recipe!
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Old 11-19-2013, 06:36 AM   #82
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Hope that saag on liver turned out well, Larry. I'm cooking some cauliflower myself tonight.

Last night,
I finished up with creamed spinach (frozen chopped spinach with butter, cream, and cream cheese) and two eggs over medium
I proceeded to make Larry's pumpkin pie fat bombs and they are great. I sprinkled crushed pecans on mine and used xylitol to sweeten.

Breakfast today:
Coffee with organic pastured cream. Two pumpkin pie fat bombs.

Lunch: pastured grassfed beef with Swiss chard, butter, bacon, shrooms, and bell pepper with a squirt of Sriracha.

Dinner: some sort of riced cauliflower. Maybe fried rice? Anyone have tips for frying cauliflower rice?

Last edited by Green; 11-19-2013 at 06:38 AM.. Reason: Grammatical error
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Old 11-19-2013, 08:07 AM   #83
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The spinach saag over liver was scrumptious. Have you tried bulletproof coffee with butter and MCT oil yet? Great for bumping up ketones early as well as being satiating. Also I prefer a box grater using the largest holes to "rice" the cauliflower over a food processor because it lends itself to producing a more consistent size "grain".

I have black Tuscan kale growing in my living room and I am going to make a "kale caesar salad" topped with lemon basil sardines and hard boiled egg with chunks of avocado. Day off today. Looking for some batch cooking inspiration for the week here.

Tomorrow at work I'm making grassfed beef and lamb stuffed cabbage with an heirloom tomato sauce. While I'm prepping that as a special for the restaurant I'll definitely tweak a couple of portions with organic cream cheese inside and alternate some slices of Heritage pork bacon around the cabbage to make it more NK friendly for me....or maybe I'll have one of my prep guys make it. lol
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Old 11-19-2013, 08:52 AM   #84
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Mmmm caeser salad is a fantastic keto meal. Do you marinate the sardines in lemon and basil? I have 5 cans in my cupboard that I have a hard time bringing myself to eat.

Thanks for the cauliflower rice tip. You steam before grating or grate raw? And yes, I love BFC!

My batch cooking usually involves ground beef and a stick of butter plus veggies of some sort. Cabbage is my favorite, but I try to limit my intake since thyroid levels have been low before. Very simple, but easy to change up throughout the week.. add broth to make a quick soup, wrap in lettuce, or eat plain.
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Old 11-19-2013, 10:19 AM   #85
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Grate it raw. Takes only 1/2 minute to cook by stir frying at that size. It would be better if you have time to marinate the sardines though I don't just for sake of convenience. Red crushed chile flakes are a nice addition especially if you cook them on low with a little garlic. I've done that before with happy results!

As a super omega3 rich food (sardines) that's economical and quick to utilize I use them often. Some ideas for you that I've played with; with feta, kalamata, capers,EVOO, lemon and oregano in the Greek style; with thyme, nicoise olives, tomato concasse, Oil and vinegar over salad with eggs etc (like a nicoise salad) ; sardine, spinach and bacon omelette or frittata; once made sushi rolls with nori,sardines, cauliflower-" sushi rice" seasoned with salt, vinegar, a little cream cheese and sweetener along with avocado and watercress (that was great); not unlike herring in sour cream I used sardines instead along with some canned smoked oysters I had lying in wait with sour cream, capers, onion, cukes etc...good quick snack.
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Old 11-20-2013, 04:04 AM   #86
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Here's a pic of my salad that I just made for lunch:

Ruby lambs' lettuce, purslane, parsley, scallion, garlic, sundried tomato pieces, artichoke heart halves, feta cheese, nori flakes, olive oil, a squeeze of lemon and canned sardines in olive oil.

It adds a little mediterrannean sunshine here where it's cold and grey and snow is on the cards....
Attached Images
File Type: jpg LCHF lunch.jpg (45.7 KB, 9 views)

Last edited by Mimosa23; 11-20-2013 at 04:05 AM..
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Old 11-20-2013, 07:19 AM   #87
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Thank you, Larry. I'll try one soon as I know those little fishies are so nutritious. The cauliflower fried rice was so good.
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Old 11-20-2013, 07:21 AM   #88
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Dinner last night:
Cauliflower fried rice: grated cauliflower with shrimp, eggs, ginger, small amount of onions, a few green beans, garlic, soy sauce, and peppers, all cooked in duck fat. Also, had some homemade goat kefir with stevia and ginger puree for dessert.

Breakfast: Coffee with pastured cream and a pumpkin pie fat bomb.
Lunch: 4 oz grassfed ground beef with swiss chard, butter, bacon, mushrooms
Dinner: TBD, maybe some sardines!?
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Old 11-20-2013, 07:23 AM   #89
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YUM Mimosa!
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Old 11-20-2013, 08:16 PM   #90
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Green's goat kefir

The pureed ginger is a fantastic idea.I make raw cow's milk kefir so I'm doing that tomorrow.

Br> BPCoffee
L>liverwurst and swiss with mustard (too busy at work)
D>Lemon sesame salmon with fried cauliflower "rice" (with peas and egg) and sauteed kale (with sriracha)
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