Fat Fast Cookbook: 50 Easy Recipes to Jump Start Your Low Carb Weight Loss (8 page)

So don’t deliberately avoid salt on your Fat Fast, or any low-carb diet, and if you have any of the above symptoms, add more.

I very much recommend spending the money for
mined sea salt
from ancient sea beds. It’s a terrific source of trace minerals, and because it was deposited eons ago, it’s not polluted. It also tastes better than grocery store salt. I buy
Real Salt
brand at my health food store, and also have some pink Himalayan sea salt in the house.

Vege-Sal
is a seasoned salt, but don’t think
Lawry’s Seasoned Salt
—it’s much more subtle. It’s largely salt with powdered, dried vegetables. It’s not essential in any of these recipes, but I think it improves all sorts of things. Vege-Sal is available at health food stores and online.

This recipe calls for liquid coconut oil, an ingredient that has only recently become available, and it is, uh... pricey. You could also use
medium-chain-triglyceride (MCT) oil
; it’s marketed to athletes. Or just go with all olive oil. Don’t use regular coconut oil, or you’ll get mayo that’s hard at room temperature, unless your room is pretty warm.

·
     
2 egg yolks

·
     
1 tablespoon wine vinegar

·
     
1 tablespoon lemon juice

·
     
1 teaspoon dry mustard

·
     
¼ teaspoon salt

·
     
1 dash Tabasco sauce

·
     
½ cup olive oil

·
     
½ cup liquid coconut oil or another ½ cup olive oil.

1.
    
Put everything but the oil in a clean, old jar with a lid—I use a salsa jar.

2.
    
In a glass measuring cup with a pouring lip, combine the two oils. Have this standing by.

3.
    
Immerse your stick blender in the egg-yolk mixture, and blend for several seconds, until it’s uniform.

4.
    
Now, keeping the blender running the whole time, very slowly pour in the oil—your stream should be about the diameter of a pencil lead. Work your blender up and down in the jar to make sure you mix the oil in thoroughly.

5.
    
When your mayo is stiff, and the oil starts to puddle on top, you’re done. Mine took all the oil, but you may have a little oil leftover in the cup. Just use it to fry something later on.

6.
    
Cap and store in the fridge, of course.

16 servings of about 1 tablespoon, each with: 127 Calories; 14g Fat (98.2% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0g Usable Carbs

I am unafraid of raw eggs; the rate of contamination of uncracked, properly refrigerated eggs is very low. If you’re worried, look for pasteurized eggs.

Coconut butter runs between $12 and $16 per pound at health food stores. But I can get shredded coconut for $3 per pound! This does require a pretty good food processor; my Cuisinart works great.

·
     
4 cups unsweetened, shredded coconut meat

1.
    
Super-simple: Dump the coconut in your food processor with the S-blade in place, and turn it on.

2.
    
Set your oven timer for 10 minutes, and go do something else.

3.
    
Come back, scrape down the sides of the food processor bowl with a rubber scraper, and run for another five to seven minutes or so—it should flow in the bottom of the bowl.

4.
    
Scrape into a jar or snap-top container. Doesn’t even really need refrigeration, unless you’re planning to keep it for months and months.

4 cups of finely-shredded, unsweetened coconut yields about 1 cup of butter. Figure 8 servings of 2 tablespoons, each with: 142 Calories; 13g Fat (80.2% calories from fat); 1g Protein; 6g Carbohydrate; 4g Dietary Fiber; 2g Usable Carbs

If you can only get unsweetened
coconut in large flakes,
they’ll work fine, too; I just don’t have a measurement of how many cups of flakes for a cup of butter.

Some of you are avoiding dairy. Fortunately, it is possible to make quite nice sour coconut cream—I learned how to do this while writing 
500 Paleo Recipes
. Here’s how:

·
     
1 can coconut milk

·
     
1 teaspoon yogurt starter

1.
    
Let a can of coconut milk sit in the fridge overnight, without disturbing it. Then open it, taking off the whole lid. You will find that the fatty part of the coconut milk—the coconut cream—has risen to the top. Scoop this off into a snap-top container. You can discard the watery part, or give it to the dog, water a plant, whatever.

2.
    
Let the coconut cream soften at room temperature. Now whisk in a teaspoon of yogurt starter—or, for that matter, of yogurt; you can buy coconut yogurt at health food stores if you have to be really, strictly dairy-free. I have also pulled apart a probiotic capsule and used the contents as a starter, with good results. Just get some nice acidophilus and/or bifidus bacteria in there. Whisk the whole thing up thoroughly.

3.
    
Put on the lid, and put your coconut cream in a warm place. A yogurt maker is ideal, if you have one. I line a mixing bowl with an old heating pad set on low, and settle the container down in it, then drape a tea towel across the top to hold in the heat. You could also put your container over a floor heat register, with a mixing bowl inverted over it to hold in the heat. Anyway, let your coconut cream incubate for 12 hours or so—I let mine sit overnight.

You may find your cultured coconut cream looks kind of gray and uninspiring when it’s done incubating. Refrigerate it for a day, and you will find it becomes much more appetizing. I used this coconut sour cream in many recipes while writing
500 Paleo Recipes
, and it worked just like dairy sour cream, though of course it has a coconut flavor. It’s also slightly sweeter than dairy sour cream. Still, you can substitute it one-for-one in any recipe in this book that calls for sour cream.

Unfortunately, I don’t have nutrition stats on this; I don’t know how to calculate for the watery part that’s discarded. I would count it the same as dairy sour cream, and call it near enoughyog near e for government work.

Super-satisfying! This is like sesame noodles, and you can make it right in the bowl.

·
     
1 packet traditional shirataki noodles or tofu shirataki noodles

·
     
1 tablespoon coconut oil

·
     
1 tablespoon natural peanut butter

·
     
1 tablespoon chicken broth

·
     
½ teaspoon dark sesame oil

·
     
½ teaspoon grated ginger root

·
     
1 drop liquid sucralose or liquid stevia extract