A lot of people wonder what to have for breakfast when eating LCHF (Low Carb High Fat). How about something delicious and satisfying that only takes a minute to prepare?
Here is my usual summer breakfast.
Step 1
The foundation is high-fat “Turkish yoghurt” (10% fat). It can be eaten as it is, but I prefer to add in some heavy whipping cream (40% fat). The extra fat is a nice bonus, the main reason is simply to make the consistency a bit looser, not quite as firm as the turkish yoghurt tends to be.
Yoghurt + cream
After stirring
The magical ingredient
Here is my new breakfast müsli, since a month back or so. It’s a mix of different kinds of nuts and seeds and coconut flakes. The ingredients can be bought separately in the store and mixed like in the picture above:
- Coconut flakes
- Walnuts
- Hazelnuts
- Almonds
- Flaxseed
- Sunflower seeds
- Pumpkin seeds
Luxurious finish
Some blueberries finishes it up. Of course, blueberries are not strict LCHF. But in limited amounts it’s not much sugar (a few grams). It’s OK not to add them, but adding blueberries makes it taste even better. It can be worth it if you are not too sugar sensitive.
It’s possible to vary the breakfast with different berries, like raspberries or strawberries.
Enjoy
To finish the breakfast up add some coffee, of course with heavy whipping cream in it. Eating this luxurious, satisfying and nutritious breakfast makes it easy to go without any more food until a late lunch… or maybe even until dinner.
What’s your favorite breakfast?
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It would be interesting to know what the difference is, actually. Maybe they're made with different cultures or something?
Actually there is a great story on this brand of turkish youghurt! As Robin said the greek and turkish youghurt are pretty much the same. But the man with the great moustache portraid on the "turkish yougurt" is actually a greek.
Nothing in the world could be more offending to a greek than beeing portraid as a turk. So when he found out about it he sued the swedish youghurt company for a 50 million swedish crowns fine (about 7,60 million US dollars). I do not know about the proceedings of this trial but apperently the youghurt producer feels confident enough to still portrait him on the label. Kind of funny
Here is a (pretty poor) Google tranlsation of the story:
http://translate.google.com/translate?js=n&prev=_t&hl=sv�...
I made the musli today (minus the flaxseed) with reduced- fat coconut flakes
(I had them leftover from my low-fat days, shhh). I used 1 cup each of every ingredient and according to my calculations it should be 8 net carbs per 1/2 cup serving. Hope that helps!
That's sad! Creme Fraiche should be fine though, if you like the taste.
I've been seeing your LCHF camp pictures on fb. Looks like you all had such a good time; wish I was there. I was thinking this would be great with a scoop of protein powder mixed in. I am going to make a batch of this up to go up north for ski patrol this winter. I never have time to make eggs in the morning. We have to open the hill up early so I have to grab a quick bite then grab my real breakfast later (eggs, butter, & bacon) after the hill is open. I'm sure having a bit of this would get my energy going in the morning! Thanks!
Laurie (aka. Avalanche)
I'm happy to say that in Finland this Turkish yoghurt has really taken off, at least where I live. In my local super market they've actually brought a cheaper version on the shelves, next to that "bearded man". It tastes exactly the same, I think it is the same stuff, just in a different package.
I love to have that too as a breakfast, with berries, but thanks to your tip I might try the "muesli" as well.
FYI, with LCHF diet I've lost 7 kg in 2 months and feel absolutely fantastic. I'll never go back to the old diet.
Lidl do a great greek yoghurt,a 1kg tub
Linda - I am keeping to <20g carbs per day too. You can still enjoy this breakfast if you cut the berries and use more of the lower carb nuts like Walnuts, and a bit less of the rest. Stick with an overall of less than 40 to 50g nuts (this is quite filling you don't need much). Have more cream than yoghurt. and you can still have this for less than 5g. If you use Crème Fraiche instead of yoghurt, you get a similar consistency, different taste (I like it!) and even less carbs. I have a measured amount now which keeps me going till lunch sometimes later, and it's only 3-4g carb. Looking forward to adding berries later though!
Secondly, and partly a response to Steve M. - there was a generally available10% fat strained yoghurt available in the UK - TOTAL Greek yoghurt - but horror of horrors they've just changed their recipe and halved the fat content to 5%. I've complained to the company, only to be told that they're responding to 'changing consumer trends' by 'retaining the same unique taste and creamy texture...with fewer calories'. And they already do 2% and 0% fat options for people who misguidedly want to go down that route...
I've referred them to this website to see how and why they've got it all wrong (it doesn't taste the same anyway, never mind the bogus calories issue) but that's the end of that then... so it sounds like I need to get myself down to Lidl too...
Still in small buckets, but anyway its taste real good.
One thing to remember is that business will typically cater to demand, and not the other way around. The way to overcome the poor selection of foods being offered to us is to educate people on what is healthiest for us. When more and more people are demanding healthier food, companies will fall over each other to provide us with more of what we want.
If the stores in Sweden have run out of butter due to high demand, what do you think the response will be? They will naturally seek to stock the shelves with more butter! Avoid sugar, avoid grains and flour, seek out healthy meats and fats and let others know about the positive effects of your approach. As more people give up bad habits and eat better, shops will have to adjust to meet the demand.
It is a slow process, but worth the effort.
Does anyone know how the nutrient values change when converting milk to yogurt? I use 1 gallon milk and get 1/2 gallon yogurt and 1/2 gallon whey; which I then use to make about 4-5 oz ricotta cheese from. Aren't most of the sugars in the whey?
Thanks so much and keep up the great work!
First of all, why would you use skim milk? Skim milk contains more lactose than whole milk, so use whole milk. The longer you let the yogurt sit, the more lactose will be consumed by bacteria. I usually let the yogurt sit for at least 8 - 12 hours (some people say you can leave it for as long as 24) then drain for 3 hours and it comes out almost like sour cream.
There is no laws about how a breakfast should be, do eat what ever you want.. for exampel, eat your dinner in the morning.. or some remanings from yesterdays dinner.
Some sort of egg brekfast is realy good, perhaps with bacon?
Anyone from South Africa know where i can find full fat yoghurt?
Do you have any other great breakfast ideas, i seem to be running out of ideas.
Thanks!!!
http://greekfood.about.com/od/greekcookingtips/ht/strainyogurt.htm
http://en.wikipedia.org/wiki/Strained_yoghurt
http://pt.wikipedia.org/wiki/Labneh
Zepp means more fat is better (just to be clear). It's easy to make yogurt and then strain it to be as thick as you like.
You should try to get away from the habit of sweet snacks. Sweets should be treats - the way they used to be: rare and special.
How come we say that we should eat paleo foods and not eat grains which humans havent evolved with, but then we say its ok to have coffee? It seems to me that coffee would be a fairly new invention, no?
Sure. But I enjoy using my iPad too, even though it wasn't around in Paleolithic time. It's all about getting rid of the worst and most unhealthy new things in our modern environment, but still appreciating the good new stuff.
But did you know.. oúr weight differ from day to day by natural reasons!
Let it go some weeks before you evaluate.
One often get som fatigue and dissines in the begining.. glucose shortage!