Carolyn Ketchum - Easy Keto Breakfasts

First Published in 2019 by Victory Belt Publishing Inc. Copyright 2019 Carolyn Ketchum All rights reserved No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher. ISBN-13: 978-1-628603-66-8 The author is not a licensed practitioner, physician, or medical professional and offers no medical diagnoses, treatments, suggestions, or counseling. The information presented herein has not been evaluated by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program, and physicians should be informed of all nutritional changes.

The author/owner claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein. Front and back cover photos by Hayley Mason and Bill Staley Author photos by Michael Schmitt and Stephanie Bonas Cover design by Justin-Aaron Velasco Interior design by Yordan Terziev and Boryana Yordanova Printed in Canada TC 0119

What nicer thing
can you do for someone than
make them breakfast?ANTHONY BOURDAIN Wakey wakey! Its time to rise, shine, and tackle all that the day has in store for you. Start off on the right foot and get things kicked into high gear with a nourishing low-carb, high-fat breakfast. The keto diet has come a long way in recent years, and it may surprise and delight you to discover that you are not limited to bacon and eggs every morning. Dont get me wrong, I love bacon and eggs as much as the next keto dieter, but I would love them a lot less if I felt obligated to eat them day in and day out. They also arent necessarily as quick and easy as you might need on busy weekday mornings.

Who has time to whip up a pound of bacon when everyone needs to rush out the door to school and work? Imagine pouring yourself a delicious bowl of keto granola or sitting down to enjoy a healthy keto waffle with butter and syrup. Or perhaps you prefer to grab a muffin or a scone to take with you as you head out the door. While there are still plenty of eggs and quite a bit of bacon in Easy Keto Breakfasts, its my goal to provide you with a wide range of breakfast alternatives. I flatter myself that I take you beyond the basics to a whole new world of keto morning enjoyment. So lets get crackin! If you look upon ham
and eggs and lust,
you have already committed
breakfast in your heart.C. S.

LEWIS

Wouldnt it be nice if every day had the chill, relaxed vibe of a Sunday morning? Sipping your coffee in your fuzzy slippers, leisurely reading the paper, maybe getting up to make some breakfast when you are good and ready. Lingering over it with your partner or your kids and just enjoying each others company. Sadly, this is not the way the world works for most of us. In my house, its all about throwing some food at the kids and hustling them out the door to catch the school bus while simultaneously trying to get on top of my own workday. Its not the least bit chill or relaxed, and it sure doesnt feel like Sunday morning. As followers of the keto diet, we dont have the luxury of stocking our pantries with ready-made cereals and breads, nor can we fill our freezers with toaster pastries and packaged waffles.

This is, of course, a very good thing because those foods have contributed greatly to the worsening health of Western society. But on a busy weekday morning, the lack of convenience options can feel incredibly stressful. Thats why its imperative to make your own keto convenience foods and have them ready to go. While this does mean a little bit of planning ahead, its not particularly difficult or time-consuming. Ive tried to fill this book with a number of recipes you can easily prep in advance and freeze or refrigerate to make your mornings easier. Easy Keto Breakfasts also contains a number of almost-instant recipes that you can whip up in a snap when necessary. Easy Keto Breakfasts also contains a number of almost-instant recipes that you can whip up in a snap when necessary.

In addition, there are a few recipes that take a little extra time but are perfect for brunches and holiday get-togethers. Whatever you need to break your fast, you will find it here.

For decades, conventional wisdom has had us all believing that eating breakfast is a critical component of a healthy diet. But that same conventional wisdom told us carbohydrates are an essential source of energy and whole grains are good for us. Lets put conventional wisdom to the test and do a little myth-busting, shall we? The breakfast-is-best concept is based on the idea that eating first thing in the morning somehow jump-starts your metabolism and sets the stage for healthier eating all day. Its such a well-accepted bit of nutritional advice that its doled out by everyone, everywhere, without question.

Family, friends, doctors, and cereal commercials all drill it into usskipping breakfast is unhealthy and puts us at risk of obesity. But is this oft-repeated doctrine actually true? Not so fast. The concept was based on observational research, not on clinical trials. Newer, more rigorous research indicates that there is no real causal link between breakfast and body mass and that, on the whole, people who skip the morning meal neither gain nor lose any more weight than breakfast eaters. In 2013, a careful review of the literature found that there was significant bias in most studies linking breakfast habits and obesity. Not surprisingly, many of these studies received funding from companies with a vested interest in promoting breakfast, such as Kelloggs and Quaker.

The reality is that theres nothing inherently magical about eating first thing in the morning. A healthy breakfast is healthy and always will be. A breakfast full of sugar and carbs is not healthy and never will be. If youre the sort of person who cant stomach food in the morning, dont sweat it. Your body is telling you something; listen to it. Forcing yourself to eat when youre not hungry only teaches you to override your true hunger signals.

And this disconnect between real hunger and when (and how much) we eat is a significant factor in obesity. Why not wait until you feel that true pang of hunger to break your fast? Believe me when I say that breakfast is best enjoyed on an empty stomach. But even if breakfast isnt the most important meal of the day, theres no denying the allure of breakfast food. Whether youve gone ten hours or twenty hours without eating, a hearty and healthy meal to break your fast is always welcome. The great thing about breakfast is that it can be enjoyed at any time of day. Even for dinner!