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Dr. Robert Eslinger's Simple Keto Day
He starts with bulletproof coffee or chai tea or black tea. It is made with a tablespoon of coconut oil, a tablespoon butter, and a tablespoon of heavy cream blended into a hot drink.
"I skip breakfast; you could say I practice intermittent fasting until lunch. But if I wanted to eat in the morning, it could be bacon and two eggs – not scrambled though, because the beneficial fat comes from a soft yolk. Alternatively, I might have raw eggs in a keto smoothie of coconut milk, almond milk, hemp oil, and 80% chocolate. Whole fat yogurt would be okay – look for the words ‘live culture' on the label so it can deliver some probiotics. When it comes to dairy, kefir or sour cream or fermented buttermilk would be good. No oatmeal because that is carbs."
Could be a hard-boiled egg with asparagus. Or half a chicken breast with broccoli. Could be wild caught seafood and steamed veggies (especially the cruciferous ones – cabbage, Brussels sprouts, arugula, bok choy, broccoli, cauliflower, collard greens, kale, and watercress). He puts melted butter on everything.
"Want fried chicken? Get fried pork rinds from the butcher, crush them with a rolling pin, dip chicken pieces in egg and roll them in the crumbs, and bake in oven. You can also eat fried pork rinds as chips and dip them in salsa."
Organic poultry, grassfed beef, pork, lamb (lamb is the most easily digestible red meat for humans), goat (very popular elsewhere in the world), and add steamed or cooked veggies with butter or a curry sauce made with coconut milk and garam marsala seasoning.
"Dessert is not out of the question; it's just not going to be the usual cookies and cake and it's not going to be every night. You can find coconut milk chocolate ice cream sweetened with stevia."
Mary's Nut Butter Fat Bomb Recipe
½ cup almond butter
½ cup coconut oil
2 Tbsp of cacao powder
½ tsp of vanilla
¼ tsp of salt (or to taste)
Mix everything in a pot over low heat. Once melted and combined, pour into ice cube trays. Place trays in the freezer for 20 minutes. Pop out the fat bombs and store in a baggie in the freezer. Enjoy!
Dr. Bob's Keto Meatball Recipe
In a mixing bowl, put one pound ground pork, one pound ground chicken, two stalks of chopped celery, a pinch of cilantro, half a teaspoon of garlic powder, a quarter teaspoon each of salt and black pepper and oregano. Add an eight-ounce container of full-fat cottage cheese (provides moisture). Place tablespoon-sized balls on parchment on baking sheet at 375ºF for 40 minutes and eat with toothpicks. Want an easy sauce? Whip up some coconut aminos and arrowroot.
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1. Seyfried TN, et al. The ketogenic diet and hyperbaric oxygen therapy prolong survival in mice with systemic metastatic cancer, PLoS One, 2013 Jun 5;8(6):e65522.
Mary Budinger, NTC, is a certified nutritional therapist and an Emmy-award winning journalist who writes about integrative medicine and nutrition. She lives in Phoenix, Arizona, and teaches nutrition workshops; 602-494-1999.
From left: Robert Eslinger, DO, HMD;
Annie Brandt (founder, Best Answer for Cancer Foundation);
Mary Budinger, NTC;
and Jonathan Collin, MD (publisher of the Townsend Letter).
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