Keto Breakfast Recipe: What's In Gary's Kitchen?

Foreign. Welcome back to what's in Gary's Kitchen. So this is just a simple breakfast that I love. So there's a couple of go to's always in my kitchen. If you watch my videos, you've seen this before. Remember the oils, the only four oils that you need, A grass fed butter, a coconut oil and a ghee butter. These three are for cooking. They do not need denature at high temperatures. Unlike olive oil which will actually become rancid at high temperatures. So you don't want to cook with that. Use this on salads and room temperature foods. You can pour it over avocado, you can pour it over anything. It's super, super good for you. So I started off with some kerrygold butter, some, some coconut oil, some, some ghee butter and I've already just put kerrygold butter in this pan. So what I'm going to do is I'm going to make eggs over here. Just regular eggs. The most important thing about eggs, I stress this all the time. The most important thing about eggs is two words. Free range or pasture raised. Those are the only two words you need to look for on eggs. Organic doesn't really mean much. Cage free doesn't really mean much because it means that they can feed these chickens organic junk. So the point is you want these chickens running around the free range eating worms and bugs and grasses and everything a chicken supposed to eat. So don't look for cage free, look for free range or pasture raised. Those are the best eggs for you. So to put a half a dozen eggs in here, I whip it up actually with a little bit of parmesan cheese. I just take parmesan cheese, I just shave it right into that bowl. I put the parmesan cheese right into that bowl, right on top of the eggs. Remember Parmesan cheese is a very special type of cheese because it's the only cheese that is fully free of lactose. It comes from a very special cow. We go into that later. But it's free of lactose. So it's a lactose free cheese. So even if you have dairy intolerance, you can shave a little bit of parmesan cheese in there. So for the eggs I just spray the pan with a little bit of ghee butter. By the way, I get this from Thrive Market, it's called ghee butter spray oil. This is fantastic stuff. Doesn't denature at high temperatures. You can just toss your eggs right in there. You can actually see the cheese in there, the parmesan cheese, lactose free Parmesan cheese. And then I always make something to go with the breakfast. So there's a whole lot of compliments that I like to use. But eggs is my go to all day, everyday eggs. Because eggs, even though they contain cholesterol, do not raise your cholesterol. Remember, 85% of the cholesterol in your bloodstream comes from your liver. Only 15% of the cholesterol in your blood comes from diet. So if you eliminated all the cholesterol in your diet, you'd only affect your cholesterol level by 15%. So we'll talk about that in another video. Make sure if you get avocados that they're organic. So I use these Haas organic avocados. I also very often will use berries, blueberries, blackberries, raspberries, strawberries. I make sure that those are organic too. Remember, fruit will absorb 14 times the pesticide of other foods because the skin on a fruit is actually meant to draw nutrients in. So pesticides, herbicides, insecticides and preservatives are fraught inside of fruits. They're full of pesticides and herbicides if they're not organic. If you're going to spend money anywhere in the grocery store and you're buying fruit, you want to make sure that your berries are organic. So we know what we're cooking with. We know what the baseline of what we're eating with. This is one of my favorite go to people like freak out when I start talking about putting nuts with vegetables. I always include half an avocado. You should get minimum half an avocado a day. And why avocados? Because avocados are full of healthy fats. They're called polyunsaturated for monounsaturated fats. These are the best fats that you can put into the human body. They have a great omega 3, omega 6 fatty acid ratio. They actually have been proven to lower cholesterol. Yes, you can eat fat to lower cholesterol. They've proven that in obese patients that avocados actually lower LDL cholesterol. So basically what I do is before I start, I put the butter in the pan. I love rosemary. I feel like rosemary makes everything better in life. So I put rosemary in there a few minutes before I actually put the broccoli in because I want the rosemary to get crispy. I take a fistful of organic shelled pecans. I throw those right in there, organic shelled pecans. And then we just take the head of the broccoli. Just shave the head of the broccoli off just like that and put a big old swath of healthy broccoli in there. Now here's a little secret that I like to use. Even though I've got butter in that pan, I put a quarter cup of water in there. The water will actually steam off and steam the broccoli and actually leave the oils behind. Sometimes I'll also use this organic Thai coconut milk. If you've seen any of my videos, this is another one of my major go to's. If you're on a keto diet, this is perfect for you. So I'll take organic Thai coconut milk and I'll pour it in here and I'll actually use curry or other spices to flavor it. It makes it like a soup, contain consistency. It's like a bisque, only it's dairy free. So instead of eating a big bowl of dairy milk, I eat a big bowl of organic Thai coconut milk. So I've got the eggs and then the last thing that I do is I as I dump in a ton of shelled hemp seeds. If you're a vegan, if you're a vegetarian, you have to have these in your diet. These have very high ratios of healthy fats and they actually have a very high protein content. There's 10 grams of protein in here for every two carbohydrates. So I'm not shy with those things. I dump them right in the pan. So I'm going to wait for that broccoli to steam. I'm going to wait for the nuts and the rosemary to saute. Those little shelled hemp seeds will get crispy. They taste amazing. They have like a really oaky flavor. So it goes super good with eggs. So I've got organic free range or pasture raised eggs that I cooked in ghee butter. I've got a quarter cup of water and some Kerrygold butter in there, grass fed butter. I mix that with shelled hemp seeds, broccoli and a fistful of pistachios. I love pistachios. And that is a breakfast of champions right there. So you've got healthy fats, you've got proteins, you got monounsaturated and polyunsaturated fatty acids. Half a serving of fruit and these are all organic berries. This is going to be absolutely delicious. That's an easy breakfast. It'll take you less than 10 minutes. Super high in healthy fats, super high in healthy protein and that is just science.