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.
Here 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.
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