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HELP!! I Need Fats! – A Quick Cheat List

Part of the ketogenic diet is all about getting good fats on board. At times for the new person that is kind of hard because we don’t know what to eat that will give us the fats that we need, especially in a pinch.

Keto-Good-Fats-Learning-the-Keto-WayHere is a quick list of fats that you can use to bump up your last-minute macro numbers.

10 Spanish olives – 5g fat

Half an avocado – 11g fat

1 tbsp avocado mayo – 11g fat

1 tbsp butter – 12g fat

4 egg yolks – 18g fat

Coffee with 4 tbsp Heavy Whipping Cream- 20g fat

1 tbsp almond butter mixed with 1 tbsp MCT or coconut oil – 22g of fat

2 oz triple cream brie – 24g fat

Boursin cheese 2 oz – 24g fat

2 eggs fried in 1 tbsp butter – 26 grams of fat

Hollandaise sauce – 31g fat – Recipe below!

3 cups spinach with 4 tbsp of olive oil – 54g of fat

0.5 cup pecans sautéed in 2 tbsp butter – 62g fat

Add all these together and you have 320 grams of fat

Easy Hollandaise Sauce

Ingredients — makes about ¼ cup of sauce total.

2 tbsp butter, ghee, duck fat or extra virgin olive oil

1 large egg yolk

¼ tsp Dijon mustard (you can make your own)

1 tbsp fresh lemon juice (15 ml) – see note below

pinch salt or more to taste

½ tbsp water or more if too thick

NOTE – Make sure all the ingredients have reached room temperature. Separate the egg white from the egg yolk.

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Slowly melt the butter (or ghee) in a water bath and keep it aside. It should be warm, not too hot. Easy Hollandaise Sauce

Mix the egg yolk with the water, lemon juice, Dijon mustard and salt. Easy Hollandaise Sauce

Fill a medium sauce pan with ~1 cup of water and bring to a boil. Easy Hollandaise Sauce

Keep on medium heat, place the bowl with the egg yolk mixture on top of the sauce pan and keep mixing. The water should not touch the bottom of the bowl. Keep mixing until it starts to thicken. Easy Hollandaise Sauce

Slowly pour the melted butter into the mixture until thick and creamy. Keep stirring at all times to avoid clumping. If the Hollandaise is too thick, add a splash of water. If it clumps, place in a blender and pulse until smooth. Easy Hollandaise Sauce

Serve immediately over poached eggs or baked salmon.

Dijon mustard will give the Hollandaise bright yellow color. You can use regular or even horseradish mustard, too.

Easy Hollandaise Sauce Do not reheat the Hollandaise or it will clump. If you only make it for yourself, prepare one serving at a time. Enjoy! Easy Hollandaise Sauce

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By |2018-07-21T14:23:50+00:00March 18th, 2018|Uncategorized|2 Comments

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