If you have been looking at the principles of keto, you already know that fasting is encouraged. How long you fast and how often is something you need to work out for yourself. If I learned anything in my 20+ years in the healthcare field, it’s there is no such thing as one size fits all! We are each unique, so the best health advice out there is just based on statistics of the most amount of people that were similarly affected by whatever is being tested. So, don’t be afraid to figure out what works for you, versus religiously following a guide or plan.
Back to fasting, I have always been a bit of a swing shifter (though age seems to have changed the late sleeper aspect). As such, the only thing I have ever wanted to ingest first thing in the morning, is COFFEE! I am extremely spoiled, because I happen to be married to a closet barista. He brings me that lovely cup of ambrosia as soon as he knows I am awake. This means mornings are the prefect time for me to fast. My personal barista (husband), adds *MCT powder into my coffee each morning, as a variation off of the butter coffee, or fat-bomb coffee that I have read about.
But, just because I don’t eat breakfast doesn’t mean I don’t like breakfast food! One of my breakfast comfort food favorites is biscuits and gravy. As with the quest for the rare yummy gluten-free hamburger bun, so too, has the truly flaky yumminess of a gluten-free biscuit proven to be slightly elusive. So, of course after discovering the keto hamburger bun, and enjoying it, I set out to make a biscuit that wasn’t a gummy or dry hockey puck to eat the gravy off of (lol!).
Here is the recipe for the biscuit I came up with (again, I have to give credit where it is due. I discovered this recipe, while messing around with the hamburger bun recipe from “Everyday Ketogenic Kitchen”). I am also including my sausage gravy recipe.
Remember you can click on the recipe names to go to a printer friendly version.
- 4 ounces of cream cheese
- 2 Tablespoons butter
- 1 Tablespoon club soda or carbonated water
- 1/3 cup whey protein powder
- 2/3 cup nut or sunflower seed flour
- 1 scoop MCT powder (optional)
- 2 teaspoons baking powder
- 1/2 teaspoon onion or garlic powder
- 2 eggs
Add garlic and water and bring up to a simmer.
Reduce heat to medium and add cream. Bring back up to a simmer and sprinkle xanthan (guar) gum over the top. Then stir until well blended.
Continue to stir until gravy is thickened, add salt and pepper to taste.
*Why MCT powder?
I use MCT for a couple of reasons, first it does control any breakthrough hunger, as it is a wonderful way to get enough fat. Second, I had gastric bypass surgery, which makes eating enough fat a bit more complicated than the average person. I love the MCT powder as you can easily add it to just about anything you cook, for a bit more good fats. Remember, good fats are our friend. Fat makes you feel sated (full), and because it takes the body some time to break fat down into what we need; you feel sated longer. I posted previously the brand I prefer and where you can find it, so not going to post it again here. If you decide to try another brand, just make sure you check the label for carb counts, though most of the unflavored seem to be just good fat.
If you are looking for English muffin rings here is where I found mine:
Set of 4:
Or if you need more than 4: