Coating Recipe for Meat

If you are like me, you grew up with fish, chicken, pork and organ meats being coated in either flour or Shake-n-Bake. Here is a simple recipe for a LC coating. Note: this makes a large batch


  • 2 bags of plain pork rinds, finely crushed (food processor works great!)
  • 1/3 cup of almond meal
  • 1/3 cup of flaxseed meal
  • 1-2 tsp of pink sea salt (or to taste, more can be added later if needed)
  • spices and herbs to taste (garlic powder, onion powder, thyme, black pepper, lemon pepper (best for chicken/fish), oregano, basil, paprika, cumin, cayenne pepper, etc.)

With the salt, spices and herbs, you may have to experiment with the amounts. Some flavors are stronger than others and can affect the overall flavor of the coating. As a general rule, I use 1/2 tsp to a tsp of each of these in my mixture.

Place ingredients in an air-tight container and store in the refrigerator. Remember to shake the ingredients before each use as some of the content will settle to the bottom. Lasts for a couple of weeks.

Note: take out what you need from the large batch. Do not save unused coating as it could grow harmful bacteria and cause food poisoning.

I usually make up separate batches for different flavor combinations. For example: lemon pepper for chicken or fish, Italian-based, hot and spicy, etc.


The Wonders (or not?) of Bullet-Proof Coffee

There is a sensation sweeping the LCHF world. It is called Bullet-Proof Coffee (BPC). Many sing its praises as a quick alternative to a full breakfast of eggs and meat, giving them energy, fullness for hours, aids in weight loss, and mental clarity. Some (like this ONE) discount it because it has little to no nutritional value and they don’t believe that consuming that much saturated fat is good for you.

Here is the premise of the coffee drink: 1 Tbsp of butter, 1 Tbsp of coconut oil, 2 cups of coffee, and LC sweetener of choice. Some even add HWC (I do).

Personally, I don’t see the problem. I AM on a high fat diet. I try to consume about 80-100 grams of fat per day. I KNOW I am not getting that much in the foods that I eat because my appetite has diminished and I only eat 2 meals per day with maybe a snack at night. So adding that extra oomph in a cup of coffee is a great way for me to get those added fat grams. I am also NOT worried about saturated fats because I have already seen what adding fat to my diet has done for my body in just the two weeks I’ve been on this WOE.

I do not use it as a substitute for a meal though. I consume one cup of this coffee in the morning with 3 eggs and a meat. Then I just use the HWC and stevia in cups of coffee that I drink the rest of the day.

I plan to continue doing this until I see the lab results for my cholesterol in October. If my numbers haven’t improved, then and only then, will I make changes.

LC Chicken Salad


2 skinless, boneless chicken breasts, boiled & cubed
2 Tbsp Homemade Mayonnaise
1 tsp dijon or yellow mustard
1/4 cup full fat sour cream
1 – 2 Tbsp dill pickle relish (or to taste)
1/4 cup diced celery
1 small slice of red onion, diced
salt and pepper to taste
a dash of tumeric
a dash of dried or fresh thyme
a dash of Ms Dash Table Blend

Mix all ingredients in a bowl and chill. Makes 4 servings.

You can add this to a piece of lettuce and make a lettuce wrap. Or eat with some avocado slices to add more fat.

Nutritional Breakdown:

Chicken (2 breasts):
Calories – 340
Fat – 6 grams
Protein – 64 grams
Carbohydrates – 0 grams

Homemade Mayonnaise (2 Tbsp):
Calories – 180
Fat – 20 grams
Protein – 2 grams
Carbohydrates – O grams

Mustard (1 tsp dijon):
Calories – 4
Fat – O grams
Protein – 0.24 grams
Carbohydrates – 0.47 grams

Sour Cream (1/4 cup FF)
Calories – 120
Fat – 10 grams
Protein – 2 grams
Carbohydrates – 2 grams

Dill Pickle Relish (1 Tbsp)
Calories – 0 (there may be a trace)
Fat – 0 grams
Protein – 0 grams
Carbohydrates – 0 grams (there may be a trace)

Celery (about 1 stalk for the 1/4 cup)
Calories – 6
Fat – 0.07 grams
Protein – 0.28 grams
Carbohydrates – 1.19 grams

Red Onion:
Calories – 4
Fat – 0.01 grams
Protein – 0.08 grams
Carbohydrates – 0.91 grams

Total Values:

Calories – 654
Fat – 36.08 grams
Protein – 68.60 grams
Carbohydrates – 4.57 grams

Per Serving (yields about 4 servings):

Calories – 163.5
Fat – 9.02 grams
Protein – 17.15 grams
Carbohydrates – 1.15 grams

Note: I got the Nutritional Values of all foods HERE

LCHF Protein Egg Drink

3 whole large eggs (organic is best)
1-2 Tbsp of coconut oil (begin with one, increase to two if you do not feel full the first time you make this)
1 Tbsp of butter
1 cup of chai tea*

the following to taste:
vanilla extract
artificial sweetener ( I use stevia )


Melt the coconut oil and butter in a sauce pan until melted (do not overheat!)
Brew a cup of chai tea.
Add the eggs, spices and sweetener to blender, blend on low. Slowly drizzle in the oil mixture. Slowly add the chai tea. The heat from the oil and tea will “cook” the eggs so that you do not get salmonella. Blend until frothy. If you want this a bit thicker, add 1/4 cup of HWC. If you want even more protein, add a scoop of LC vanilla protein mix.

Note: the HWC and the protein powder will add to the nutritional totals below. I have not included those totals.

Nutritional Breakdown:

Calories – 222
Fat – 15 grams
Protein – 19 grams
Carbohydrates – 1 gram

Coconut oil:
Calories – 120 (or 240 if you use 2 Tbsp)
Fat – 14 grams (or 28 if you use 2 Tbsp)
Protein – O grams
Carbohydrates – 0 grams

Calories – 102
Fat – 11.52 grams
Protein – 0.12 grams
Carbohydrates – 0.01 grams

Calories – 444 (or 564 if you use 2 Tbsp of coconut oil)
Fat – 40.52 grams (or 68.52 if you use 2 Tbsp of coconut oil)
Protein – 19.12 grams
Carbohydrates – 1.01 grams

Note: I got this recipe from a book years ago and do not remember which one now to give credit.

This is a great drink if you are on the go or just want something to drink instead of cooking. It is not very thick, but it is frothy and tastes pretty good. It keeps me feeling full for about 4-6 hours.

*Sometimes the spices will settle to the bottom and you will need to stir this. If you do not wish to do that, omit the cinnamon, nutmeg, clove and ginger and find a Double Chai tea instead, or use two teabags instead of one reg chai teabag.

Sugar-free Barbecue Sauce

Author: Leanne Vogel
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free
Prep time: 1 min
Cook time: 10 mins
Total time: 11 mins
Serves: 8

6-Ingredient homemade sugar-free barbecue sauce that’s just so darn good!


½ cup sugar-free pasta sauce
1 tablespoon balsamic vinegar
½ teaspoon mustard powder
1 garlic clove, minced
½ teaspoon smoked paprika
⅛ – ¼ teaspoon sea salt
Freshly ground pepper, to taste


Add all ingredients to a your food processor or high-powered blender. Blend until smooth, about 1 minute.
Pour ingredients into a small saucepan. Cover and bring to a light boil over medium-low heat. Boil for 5 minutes.
Allow to cool and store in an air-tight container for up to 2 weeks.

Pasta sauce: sugar-free pasta sauce exists… you just have to read the labels very carefully. It doesn’t have to be the fancy kind either. I was able to find a Superstore brand pasta sauce that was free of gluten and sugar. Woo!

My Notes:

I checked the sugar free pasta sauce listed here. It is Eden Foods Pizza Pasta Sauce. There is no added sugar. However, there are 4 grams of sugar per 1/4 cup from the tomatoes. In my opinion, if you cannot find this type of sauce in your grocers, you could use tomato paste or sauce (check label for added sugar) and add your own spices like basil, oregano, pepper, powdered garlic, powdered onion and thyme.

Also, if you do not have dried mustard, you could use a Tbsp of dijon mustard. Also, if no smoked paprika, use regular paprika or tumeric.

This recipe can be found HERE, just ignore the lentil bake as lentils are not LCHF approved.

Easy Homemade Mayo (non-soy/canola oil & no sugar)

I’ve been searching for days for a homemade mayonnaise recipe that didn’t have 1) soy or canola oils and 2) added sugar. It’s been hell! But tonight I finally found one that is do-able for me and doesn’t have all that junk in it! Yay me!

Easy Homemade Mayo
by Amy Love, Real Food Whole Health

1 whole pastured egg at room temperature
1 pastured egg yolk at room temperature
1 tsp organic Dijon-style mustard
1  1/2 TBL lemon juice (freshly squeezed)
1/2 cup extra virgin olive oil
1/2 cup extra virgin coconut oil (melted and cooled slightly)
Pinch or two of unrefined sea salt

In food processor, add egg, egg yolk, mustard, lemon juice and salt. Process to blend, about 30 seconds. With the processor running, add the oil (mix both in a 1 cup measure) VERY slowly, drop-by-drop, until it’s all in. The rule of thumb is to never let the stream of oil be thicker than a pencil lead.

That’s it! Taste and adjust seasonings.(More salt or lemon) Place in a glass jar with tight fitting lid. It will be runny but will firm up in the fridge. Will last about 2 weeks.

If you’d like to, you can add 1 TBL whey in the first step (before adding oil). In this case, let the finished mayo sit at room temperature for 7 hours and then place in the fridge. It will last several months this way and contains beneficial bacteria. I’ve not tried this yet, but this is how to do it! (according to the book, Nourishing Traditions)

Optional Flavors: (add in first step, before oil)
Add some herbs- thyme, rosemary, dill, basil- all of these are amazing
Add some curry powder- super good with chicken and tuna salad
Add more lemon and lemon zest- my favorite
Add garlic- roasted, fresh or garlic powder
Add chilies- chipotle is great!
Add roasted red peppers or sundried tomatoes
Add capers and lemon zest for a quick dipping sauce perfect for fish

Quick Tip:
You can also use an immersion blender in place of a food processor. In that case, simply put all ingredients (including oil) in a wide mouth Mason jar (or glass bowl) and use the immersion blender to mix well. This may make a thicker mayo, AND you don’t have to drizzle the oil in!