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Breakfast Menu Selections
Buttermilk Scrambled Egg Cheese Melt
Creamy rich cheesy mixture that I recommend you also experiment with new variety by substituting your favorite cheeses and adding your favorite fresh or dried herbs and condiments (chopped olive with cream cheese instead of cheddar, or saute onion and mushroom in the butter before adding the eggs).
Carbs: 1.9g | Fat: 31.3g | Fiber: 0g | Protein: 20.7g | Calories: 370
Keeps well in the fridge and tastes good as a chilled custard as well as hot “cereal.”
Carbs: 10.7g | Fat: 25.5g | Fiber: 4.7g | Protein: 23.5g | Calories: 356.3
Egg white is more nourishing when cooked and the yolk is more nourishing when raw, so poaching (which leaves the yolk golden yellow and liquid) is a super healthy way to enjoy eggs.
Carbs: 15.4g | Fat: 17g | Fiber: 3g | Protein: 10.4g | Calories: 255.3
Easier than pie: Slice an avocado, remove pit, and pour on coconut cream.
Carbs: 18.1g | Fat: 33.5g | Fiber: 12.6g | Protein: 3.4g | Calories: 360.9
If you just gotta have that fruit smoothie, do this one!
Carbs: 27.2g | Fat: 17.8g | Fiber: 2.8g | Protein: 2.3g | Calories: 286.6
Sprouted Wheat Berry Salad, Mediterranean Style
Sprouted wheat berries, and any sprouted grain (including popular quinoa) will be more nutritious than unsprouted whole grains due to the germination process converting storage starch (carb) into amino acids, fiber, vitamins, and more.
Carbs: 32.5g | Fat: 22.9g | Fiber: 1.3g | Protein: 9.2g | Calories: 358.3
Simply assemble your favorite nuts, seeds, dried fruits, and/or granola (vegetabl oil free, of course) for an endless variety of healthy breakfast options. Carb sources here are the dried fruit and the granola, so make sure to limit each to 1-2 tbsp.
Carbs: 21.9g | Fat: 40.3g | Fiber: 5.7g | Protein: 16.4g | Calories: 518.7
This is what I’ve been having for breakfast since moving to NH, land of legal real milk.
Carbs: 12.7g | Fat: 30.1g | Fiber: 0g | Protein: 9.4g | Calories: 355.8
This is pretty low-fat and low-protein and might leave you hungry in a few hours. I’d add an ounce of pecans or sunflower seeds to bulk it up, which adds 5 gm carbs, 6 gm protein, and 160 cals
Carbs: 15.5g | Fat: 7.2g | Fiber: 7.1g | Protein: 3.5g | Calories: 124.1
Mustard Horseradish Dip and Sauce
Want to WAKE UP without Coffee? This dip will jump start your day. Use 1/4 cup with as many fresh or leftover cooked veggies or meats as you want.
Carbs: 1.5g | Fat: 6g | Fiber: 0.1g | Protein: 0.9g | Calories: 107.7
With a 1/4 cup of this Asian-Influenced dip, start your day dipping all the fresh/cooked veggies or leftover meats you like.
Carbs: 4.7g | Fat: 26.2g | Fiber: 1g | Protein: 6.6g | Calories: 277.9
Serve as a dip with crisp celery sticks, cucumber slices, green and red pepper strips, mushroom caps, and cauliflower florets. Toss with shredded cabbage for a fresh-tasting coleslaw.
Carbs: 3.3g | Fat: 12.1g | Fiber: 0.2g | Protein: 2.1g | Calories: 127.3
Want more fiber-rich antioxidant-packed fresh veggies? Try this spicey smoothie on for size. Works for any meal. Lots of fiber, around 12 net carbs per serving.
Carbs: 23.4g | Fat: 23g | Fiber: 8.3g | Protein: 11.6g | Calories: 329.6
Tired of toast? Try this recipe! If you like, make 3 batches at once and store in a dry place
Carbs: 6.9g | Fat: 5.4g | Fiber: 1.7g | Protein: 2.2g | Calories: 83.2
Perfect topping for low-carb crackers/biscuits etc. No added sugar but the chocolate sweetens it just enough and the cream brings out the sweetness of the cracker
Carbs: 4g | Fat: 19.7g | Fiber: 0.3g | Protein: 1.3g | Calories: 193.5
A healthy & great tasting smoothie!
Carbs: 11.9g | Fat: 0.5g | Fiber: 3.2g | Protein: 2.8g | Calories: 56.1
Cookbook creator says: With so few calories, you may need to think of this as a snack, or accompany with a couple handfuls of nuts
Carbs: 16.3g | Fat: 0.6g | Fiber: 3.3g | Protein: 1.7g | Calories: 72
low carb peanut butter microwave mug cake
If anyone experimenting with this discovers what spices to add so you don’t need the stevia or the hazelnut sweetener, PLEASE email DrCate through her website!
Carbs: 8.6g | Fat: 34g | Fiber: 4.4g | Protein: 11.7g | Calories: 380.4
Refreshing fast and delicious; a great way to get those fresh veggies into you before they go limp in your refrigerator (effective carbs = 6g per serving)
Carbs: 13.3g | Fat: 13.7g | Fiber: 7.8g | Protein: 4.2g | Calories: 173.7
One of my favorite breakfasts is a deconstructed lox bagel. I take some smoked salmon or gravlax, sliced tomatoes, a few dollops of cream cheese, a spoonful of caper berries, and a dash of dill. Gravlax is very easy to make, BTW. Get those good omega-3s and a healthy dose of fat and protein and you definitely feel no hunger pangs, and good mental alertness!
JIm
Mmmm. I love smoked salmon. Please send in a photo via admin [at} drcate [dot] com to post on this page, I’d like to see where the dill and berries fit in and how this deconstructed bagel is constructed!
Cate, I never checked back on this after posting, but there’s little artistry involved. I just take a plate (or travel container) and plop some slices of salmon down, a honk of cream cheese, a scatter of berries, and a complete anarchy of tomatoes, and shake dill over everything. Next time I make this I’ll take a pic, but I’m no food stylist.
Will also send gravlax pics if I rustle up a batch, which, come to think of it, I may just have to do.
Hi Dr. Cate!
I’m an MPH student in Austin, Texas and I’m currently reading your book “Deep Nutrition”. I was wondering what you thought about Kashi brand cereals; are all cereals out?
Thank you!
Meghan
Meghan
Grains are high carb and boxed cereals are highly processed–two reasons Kashi is not something I recommend.
Dear Dr. Cate, I bought both your books last week, one after the other. They made absolute sense to me, and I raced through them. I need to go back and take them more slowly.
One thing I noticed you say was that tofu was not good, as these days it is not fermented. I was wondering what you mean by fermented in this case. I live in Japan, where tofu is part of DAILY life, and I have used it often to ‘bulk out’ a low carb diet. By fermentation, do you mean soaking the beans for some hours?
Soaking is part of traditional tofu making, probably partly because it facilitates fermentation. I mean fermentation in the culinary sense, which includes the processes of microbial culturing responsible for converting milk into yoghurt or cheese, grapes into wine, cabbage into kimchee, and so on.
(continued). I haven’t heard of fermented tofu in Japan. In China they have a very smelly fermented one, like very strong cheese.
Thanks, Elisabeth
I think the main reason they soak the beans is so that they can be ground more easily. The soaking period is not long enough to allow fermentation. I guess this means none of the Japanese tofu products are OK, which is a shame as they were a good tummy filler!
Elisabeth
Elizabeth
They are OK, just not especially healthy as it is hyped. I’d say it’s a little like the vegetarian version of deli-meat turkey, which is not as good for us as a whole, roast bird with bone-broth gravy.
Thank you for your amazingly quick replies!
I am trying to talk about your books and the lifestyle changes that we need to make to revert to traditional eating to several Japanese friends, my Japanese personal trainer, and also to my Japanese speaking sons. If you are aware of any Japanese physicians or nutrition experts with interest in your research, please let me know!
Thanks for spreading the word, and will do!
Sometimes i mess up and don’t get enough good fat in a day. The next day i am lethargic and unfocussed – i have a fatigue disorder that needs lots of good fat to control. Solution: 1 big mug raw milk with 1 tbsp. unsweetened pure cocoa powder…. and about an ounce of butter melted into it. Yummy, and I feel better in about 20 min.
I’d rather use raw cream but haven’t found a source so far. I figure butter is probably better than pasteurized cream. Many cultures make butter tea drinks.
There’s also pasture butter, made by Organic Valley, sold in many stores including Whole Foods and Trader Joes. This butter has more CLA and omega-3 fatty acids than ordinary organic butter.
That sounds great… thing is, i’m in Mexico…
I buy my raw milk straight from small farmers whose cows i also occasionally see passing by on the way to the fields in the morning. There is absolutely no quality control and everything is very low tech. But so far, no problems. I try to keep up with my kefir water and fermented veggie intake, to help with possible bacteria…
Whats your take on steel-cut oatmeal (1/4 cup dry) soaked overnite with a spoon of whey from yogurt, reheated the next morning with some egg-white added in? I’ll add toppings such as nuts, ground-up flaxseed, coconut oil and throw in a small bit of mashed banana for flavor. I am trying to cut down on carbs but love oatmeal and cannot give it up so thought I would have less oatmeal but add in eggs and the mentioned other things to make it interesting.
Though relatively empty calories just as most starchy foods are, steel cut oats are delicious when enhanced as you are doing with more nutrient dense, flavorful foods. You are also boosting their nutritional value by the process of fermentation, which reduces the carb counts a tiny bit and adds nutrients. These are good ideas and more than just a few steps in the right direction!
Great! And quite tasty too