Hi There – I’m Karen Gilchrist and I’m so happy you are here!

The weather is rocketing from fall to winter now and looking out the window the first snow is dusting the roofs and roads. It’s days like this that I love starting with a hot cup of coffee. But not just any “cuppa” coffee. I call the recipe below Rocket Keto Coffee and I find it not only supercharges me, but, with the protein, keeps me full until noon.

Rocket Keto Coffee

8 oz (250 ml) brewed hot coffee
(yes, I use high-test caffeine, but this works with brewed decaf too)

1 teaspoon (5 grams) butter (grass-fed, unsalted) or ghee for dairy free

1 teaspoon (5 grams) MCT Oil or Coconut Oil

Place the ingredients in a bullet blender to mix and make a frothy topping. A stick blender or a milk frother will also give you the same results.

If you find the taste bitter add a 1/4 to 1/2 cup (59 to 118 ml) of unsweetened vanilla or hazelnut almond milk before blending. I make this “keto café latte” on the weekends to treat myself (the extra calories are worth it 😊).

I remember the first time I heard about this type of coffee and thought, why put butter and coconut oil together? Why not just have coffee with sweetener and maybe some almond milk? And yes, a simple coffee like that also has a place in my caffeine world.

But, butter or ghee is a protein and makes this coffee creamy as well as appetite suppressing. Coconut and MCT Oil are game-changers in the keto diet. Both start your keto day off on the right foot by giving a boost of medium-chain triglycerides (MCTs) that quickly get absorbed and delivered to the liver as a source of energy. These oils easily convert to ketones and help you stay in ketosis.

So, with this winning brew in your hands you are ready to take on the world!

Let’s take this minute to chat how to prepare for the keto diet. Some experts advise to avoid temptation you should first go through your fridge, freezer and pantry giving, donating and thowing away anything that isn’t keto approved. I’m not onboard with this train of thought.

This advice, as well meaning as it is, ignores the possibility there may be other family members in your household who will not be eating a keto diet. So, let’s just work on the premise you are going alone on this new journey.

What I suggest you do is make space on a shelf in the fridge, freezer and pantry for your own personal keto foods. Nobody is allowed to eat your food, no matter how delicious and tempting it may be. There will be no sneaking of your food and sharing will be by invitation only. It’s your “special” food.

There are, of course, staples that everyone uses that will be throughout the kitchen. In my house that’s the eggs, bacon, cheese, cream, butter, peanut butter, nuts, leafy green vegetables, avocados, black-berries, meat, fish, poultry, pork, all spices and cooking oils.

Actually, the list is very, very long. There are few, if any, “keto only” foods in my house. Aside from what the family will normally eat during the week, I always have on hand the following for recipe substitutions and keto recipes:

• Coconut Oil
• MCT Oil
• Avocado and Extra Virgin Olive Oils
• Four cups of both almond and coconut flours (keep in labelled airtight containers in the freezer)
• Four cups of grass fed butter
• Ghee
• One dozen high quality eggs: omega-3, organic, or pastured
• Whole shredded mozerilla cheese
• Full-fat cream cheese
• Heavy cream
• Granular and powder sweeteners (Monkfruit or Swerve erythritol)
• Granular golden/brown sweetener (Monkfruit or Swerve erythritol)
• Unsweetened almond milk
• Raw almonds
• Chia seeds
• Dark chocolate (minimum 70% cocoa solids)
• Pork rinds (fried in animal fat/lard, avocado oil, or coconut oil, and do not contain sugar, sweeteners, artificial colors or flavors)

You will be surprised how easily you will be able to convert your favorite recipes into keto dishes. I promise, it’s not rocket science 😀.

Let me know how you are doing by replying to this blog.  I’m here to help you and cheer you on!

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