Ketogenic mini meals

This page is a new series that I will be adding to regularly, sharing ideas about ketogenic mini meals.

I find these useful because I am small female person, and don't always require a big meal, especially on a day of fairly low activity when I have a lot of work to do at the computer. And then sometimes, even with big meals at my usual intervals, I get the urge for a little something else, perhaps because I have exercised a lot that day, or perhaps just as a hangover of the high-carb days when restlessness could prompt the urge to munch something. The nice thing about a high fat snack is that it puts those kinds of thoughts thoroughly to rest, and there is a deep sense of contentment and satisfaction the follows their consumption.

Today's delight was actually my breakfast, along with a mouthful of sauerkraut and an espresso.

This is very simple and absolutely a complete substitute for chocolate. And you can believe me because I was by anyone's definition, for 35 years, an extravagant chocoholic.

This contains negligible carbohydrate, good saturated and polyunsaturated fats, and nice whack of magnesium and vitamin D, plus a few bits of other minerals we all tend to be deficient in (phosphorus, calcium). The trick is to use really high quality produce. It will still pan out per gram cheaper than some sugary thing you would not bat an eyelid at paying good money for in a supermarket.

It is heaped teaspoon of organic grass-fed butter (NZ Times is my current favourite), 6 activated hazelnuts, and sprinkle of raw cacao nibs. Stir them through and let sit for 10 minutes. The pleasure cannot be adequately described, and must simply be tried.

Emmenthal Kale

This is just some Emmenthal cheese melted over a handful of kale. It takes 30 seconds to prepare and is delicious.


Bulletproof Coffee

So, this is hardly news to most keto-atuned people these days. But I would be liar if I pretended that Dave Asprey's famous beverage innovation did not have a place in my keto-routines too. I especially love it on mornings when I am not very hungry and really do just want a little fat and some coffee. I make it sometimes just with the butter, sometimes just with the MCT oil, sometimes with coconut oil. My favourite version though is this:

- 1 shot espresso of freshly burr-ground high-altitude single estate pure Arabica organic coffee
- 1 tablespoon of MCT oil
- 1 tablespoon of organic grass fed butter, melted on top of the espresso machine as it warms up
- a tiny drip of organic unsugared vanilla extract
- a sprinkle of organic powdered cinnamon on top

Some people like to froth theirs with the frother but I find this has pretty minimal return and I am not sure it is a great idea to blast these lipid molecules with such high heat. Seems like it could be half way to some sort of hydrogenisation....

I have tried a lot of different high-altitude single estate organic coffee beans in the last year, and aside from a really nice Ethiopian one I got from a Paris boutique in la rue du Renard in the Marais near the Centre Pompidou once, Asprey's is a clear stand-out. His MCT oil is really nice too.

Creamy Chocolate Keto Protein Antioxidant Smoothie


This is heavenly. I say no more.

In a blender put:

- a handful of activated walnuts
- 1 cup of kefir made with either raw organic milk, or with coconut water
- a small tin of pure coconut cream (see my Favourite Fatty products page for a suggestion)
- 2 tablespoons of double thick organic cream
- 5 tablespoons of organic unsweetened cacao powder
- a generous splash of organic unsugared vanilla extract
- 2 eggs
- 2 teaspoons of maca powder
- a generous sprinkle of organic cinnamon
- 2 tablespoons of MCT oil
- 2 tablespoons of creamed coconut (not the same as the coconut cream above- see my Favourite Fatty products page)
- 1 tablespoon of pastured butter
- 1 cup of freshly brewed organic kukicha (or ordinary green) tea
- a squirt of Bulletproof Gluthathione (this is not crucial but I have some and it tastes awful and this is the only thing I can find to sneak it on where I don't taste the stuff.


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