THE KETOGENIC BREAKFAST IS NOT ONLY BULLETPROOF COFFEE! RECOMMEND 4 SIMPLE RECIPES THAT ARE DELICIOUS AND FULL

When it comes to ketogenic breakfast, the one I hear most is to drink bulletproof coffee, that is, black coffee is brewed with butter and coconut oil. It is known that I feel full and full of energy after drinking, but I love breakfast. Of you, I always feel that drinking only one sip of the drink in the morning is a bit monotonous, so if you want to eat something, you can easily make a ketogenic breakfast by controlling the intake of sugar, protein and fat. Just follow the instructions below. 4 recommended recipes to give you a convenient and fulfilling morning.

Written by: Daphne Wu|Photo: Envato, Jessica Jung IG @jessica.syj

Translated By: BXC

生酮飲食早餐不止是防彈咖啡!推介4款簡易食譜好味又飽肚

The ketogenic diet is becoming more and more popular. However, it is definitely not easy for Hong Kong people who rely on rice, noodles and bread as their staple food. If you can only drink a cup of bulletproof coffee in the morning to fill your hunger pangs, I believe it will be difficult to continue this way. maintain. Therefore, if you are on a ketogenic diet, as long as you understand the relevant dietary rules, match appropriate ingredients, and control the ratio of sugar, protein and fat intake, you can also eat a varied and beautiful ketogenic breakfast. 

First of all, I take the trouble to remind that a ketogenic diet is a low-sugar diet. The recommended nutritional intake is 70 to 80% fat , 20 to 30% carbohydrates and protein , and carbohydrate intake can only account for 10% of the total calories . Therefore, the basic principle of diet is to eat more fat, less sugar, and try to supplement other calories with protein.

生酮飲食早餐不止是防彈咖啡!推介4款簡易食譜好味又飽肚

What can you eat for breakfast? How to match it? Basic ingredients can be matched with eggs, avocado, nuts, ham, sausages, vegetables, etc. As for the recipe, you can refer to the following 4 items.

 

KETO BREAKFAST RECIPE 1 : SPINACH AND SHRIMP BRUSCHETTA

Ingredients: 2 eggs , 1/4 onion , 3 to 4 shrimps , a little milk, spinach and olive oil

 

practice:

  1. Heat olive oil in a pan, sauté the onions and shrimps, set aside.
  2. Stir-fry spinach in the original pot, put back onion and shrimp.
  3. After the eggs are beaten , add milk and a little salt and mix well. Pour into step 2. Put the lid on and cook for about 9 minutes or until the egg is cooked through. You can also choose to put it in a preheated 200 ° C oven and bake for 10 minutes .

 

KETO BREAKFAST RECIPE 2 : FRIED EGGS AND AVOCADO SAUSAGE

Ingredients: 2 eggs , half avocado, 1 intestines , moderate amount of coconut oil

 

practice:

  1. Heat coconut oil in a frying pan, beat 2 eggs and fry them into sun eggs.
  2. Cut the avocado in half and remove the pit, scoop out half of the avocado slice with a spoon, sprinkle a little black pepper and set aside.
  3. Finally, fry the cooked sausages and put them on a plate with other ingredients.

 

KETO BREAKFAST RECIPE 3 : SMOKED SALMON KALE QUICHE

Ingredients: 2 eggs , 2 slices of smoked salmon , appropriate amount of kale, milk and a little salt

 

practice:

  1. Beat the eggs, add milk and salt and mix well.
  2. Heat olive oil in a pan, pour in the egg mixture and cook until cooked. Spread the kale.
  3. Put the quiche on a plate, spread it with smoked salmon and fold it.

*If you like, smoked salmon can be replaced with ham, and cheese can be added during the cooking process.

 

KETO BREAKFAST RECIPE 4 : BACON, MUSHROOM, EGG, AVOCADO SALAD

Ingredients: 2 slices of bacon , half avocado, 3 mushrooms , 2 eggs , some lettuce

 

practice:

  1. Put the frying cigarette meat in the pan, pick up and cut into small pieces, and fry the sliced ​​mushrooms in the original pan.
  2. The eggs are cooked, peeled and diced, and the avocado is cut into half and pitted into small pieces.
  3. Mix all the ingredients and season with a little black pepper.