Print Recipe Fat-Fortified Coffee Course: Breakfast, Snack Servings: 1 Calories: 389kcal Author: Becky Gillaspy Ingredients20 ounces Coffee1 tablespoon Butter preferably Kerry Gold Butter1 tablespoon MCT Oil3 tablespoons Heavy CreamUS Customary – Metric InstructionsFor best results blend all of the ingredients in a blender and serve. NotesIf you have never used MCT oil before, start withRead More

Print Recipe Buttered Broccoli & Cauliflower Course: Side Dish Servings: 5 Calories: 57kcal Author: Becky Gillaspy Ingredients1 pound bag Frozen Broccoli and Cauliflower1.5 tablespoons Butter substitute avocado oilUS Customary – Metric InstructionsTo prepare in the microwave, pour the bag of frozen vegetables and two teaspoons of water into 2-quart microwave safe dish. Cover and cookRead More

Print Recipe Jalapeno Popper Chicken Course: Main Course Servings: 4 Calories: 586kcal Author: Becky Gillaspy Ingredients1 pound Boneless, Skinless Chicken Tenders substitute chicken breasts or thigh meatBreading1.5 ounces Pork Rinds (a.k.a. Chicharrones, Cracklings)1/2 cup Grated Parmesan Cheese1/8 teaspoon Salt1/8 teaspoon Ground Black Pepper2 large Eggs (one large Egg = about 50g)Casserole Topping5 ounces Cream Cheese1Read More

Print Recipe Greens with Salmon Dressing Course: Salad Servings: 1 Calories: 428kcal Author: Becky Gillaspy Ingredients2.5 ounces Canned or Packaged Salmon in Water2 tablespoons Full-Fat Mayonnaise preferably mayo made with avocado oil2 medium-sized slices Onion (one medium sized slice = about 28g) chopped1/4 cup Sharp Cheddar Cheese shredded1/4 teaspoon Ground Black Pepper2 cups Mixed SaladRead More

Print Recipe BLT Salad Course: Salad Servings: 1 Calories: 311kcal Author: Becky Gillaspy Ingredients2 cups Romaine Lettuce2 thick sliced Pan-Fried Bacon Slices chopped5 Grape Tomatoes (one Grape Tomato = about 8 g) halvedDressing1 tablespoon Full-Fat Mayonnaise preferably made with avocado oil1/2 tablespoon Heavy Whipping Cream1/2 tablespoon Balsamic Vinegar1 teaspoon Avocado Oil1/8 teaspoon Dried Basil substituteRead More

Print Recipe Fat-Fortified Coffee Course: Breakfast, Snack Servings: 1 Calories: 389kcal Author: Becky Gillaspy Ingredients20 ounces Coffee1 tablespoon Butter preferably Kerry Gold Butter1 tablespoon MCT Oil3 tablespoons Heavy (Whipping) CreamUS Customary – Metric InstructionsFor best results blend all of the ingredients in a blender and serve. NotesIf you have never used MCT oil before, startRead More

Print Recipe Cottage Cheese Breakfast Bowl Course: Breakfast Servings: 1 Calories: 125kcal Author: Becky Gillaspy Ingredients1/3 cup 4% Fat Cottage Cheese preferably small curd1 tablespoon Raw Pecans chopped; substitute other nuts2 tablespoons Strawberries fresh or frozen; substitute other berries1 dash Stevia optionalUS Customary – Metric InstructionsPlace all of the ingredients in a bowl and stirRead More