Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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Keto-Friendly Breakfasts

Fajita Frittata with Avocado Salsa

Ingredients

  • 1 pound skirt or flank steak, thinly sliced
  • 2 teaspoons cumin
  • 1/2 teaspoon chili powder
  • 1 teaspoon kosher salt
  • 2 tablespoons olive oil
  • 2 cloves of garlic, finely chopped
  • 1-2 poblano or green bell peppers, cut into thin rounds or strips
  • 1 red bell pepper, cut into thin rounds or strips
  • 10 eggs, whisked
  • 1 small bunch cilantro, roughly chopped
  • 2-3 avocados, cut into small chunks
  • 2 green onions, sliced
  • 1 jalapeno pepper, finely chopped (optional)
  • juice of one lime juice
  • sea salt to taste

Instructions

Season steak with cumin, chili powder and salt.

Preheat oven broiler to high.

Heat olive oil in a 12-inch ovenproof skillet over medium-high heat on the stove. Add steak.

Saute 3 minutes (meat should be just slightly pink) then add garlic and peppers.

Saute 3 minutes more then add eggs and a handful of cilantro. Stir quickly then turn heat down to medium. Let cook 3-4 minutes, until the egg is set around the edges but still runny in the middle.

Transfer the pan to the oven under the broiler and cook until the frittata is golden and firm in the middle, about 3-5 minutes.

Remove from oven.

Gently mix together avocado, green onion, jalapeno and lime juice. Add sea salt to taste.

Serve with slices of frittata.

 

Primal Keto Bread

Time in the Kitchen: 15 minutes, plus 30 minutes to bake

Servings: 10 to 12 slices

Cinnamon & Honey Keto Bread

Primal

Ingredients

  • 1 ½ cups blanched almond flour (165 g)
  • 4 large eggs, separated
  • 1 tablespoon egg white protein powder (5 g)
  • 5 tablespoons unsalted butter, melted (70 g)
  • ¼ teaspoon kosher salt (1.2 ml)
  • 3 teaspoons aluminum-free baking powder (15 ml)
  • 1 ½ teaspoons cinnamon (7 ml)
  • 1 tablespoon honey (15 ml)
  • ¼ teaspoon cream of tartar (1.2 ml)

Garlic, Dill & Cheddar Keto Bread

Primal

Ingredients

  • 1 ½ cups blanched almond flour (165 g)
  • 4 large eggs, separated
  • 1 tablespoon egg white protein powder (5 g)
  • 5 tablespoons unsalted butter, melted and cooled (70 g)
  • ¼ teaspoon kosher salt (1.2 ml)
  • 3 teaspoons aluminum-free baking powder (15 ml)
  • ¼ teaspoon cream of tartar (1.2 ml)
  • 1 teaspoon garlic powder (5 ml)
  • 1 teaspoon dried dill (5 ml)
  • 1 cup grated cheddar cheese (90g)

Primal

Instructions

Preheat oven to 375º F/190º C.

Lightly grease an 8.5 x 4.5 loaf pan. For easiest release, cover the bottom of the loaf pan with lightly greased parchment paper.

In a food processor, combine the almond flour, egg yolks, egg white protein powder, butter, salt and baking powder.

*If making cinnamon & honey bread, add the cinnamon and honey.

*If making garlic, dill & cheddar bread, add the garlic powder, dill and cheddar.

Process just until the ingredients come together into a ball of dough.

In the bowl of an electric mixer, combine the egg whites and cream of tartar. Using the whisk attachment, whisk until the egg whites are big and fluffy and soft peaks form (when the whisk is lifted out of the egg whites, a soft peak should form, then fall slightly).

Pour 1/3 of the egg whites into the food processor. Pulse until combined, scraping down the sides as needed. Add another 1/3 of the egg whites, and pulse again until combined into a wet batter.

Primal

Scrape the dough out of the food processor into the bowl with the remaining egg whites. Use a spatula to gently fold the egg whites into the dough. Gently fold and mix until there are no white streaks, but be gentle; the air in the egg whites helps the dough rise into a loaf with a light texture.

Scrape the batter into the loaf pan. Bake 30 minutes.

Let cool for at least 30 minutes before removing from the loaf pan. Try to let the loaf cool completely on a wire rack before slicing.

Primal keto bread keeps for 1 to 2 days on the counter with simply a light towel over the top of it. For longer storage (3 to 5 days), keep the keto bread wrapped lightly in a towel inside a sealed plastic bag in the refrigerator.

Recipe Notes

This recipe was developed using Blue Diamond blanched almond flour. Other brands are fine, too, but might yield slightly different results.

Egg white protein powder is used to add more protein but also to help the bread rise into a fluffy loaf.

Cream of tartar helps make egg whites fluffy and airy and makes them less likely to deflate in the oven.

If the baking powder is aluminum-free (it usually says so on the front of the can), your baked goods won’t have a strange metallic flavor. Another reason to use aluminum-free: baking powder with aluminum can give baked goods a grayish color if the recipe includes an acidic ingredient.

The recipes above can be altered by adding different flavors. Any type of dried herb or spice can be used. Omitting the cheese is fine; it won’t change the texture of the bread. Add more honey if you like, vanilla extract, or a pinch of cardamom.

Primal

 

Lamb Shakshuka

Servings: 4

Time in the Kitchen: 45 minutes

ingredients aviary

Ingredients

  • 12 to 16 ounces cherry tomatoes, halved (340 g to 453 g)
  • 3 tablespoons avocado oil, divided (45 ml)
  • 1 onion, finely chopped
  • 4 cloves garlic, thinly sliced
  • 1 pound ground lamb (or other ground meat) (450 g)
  • 1 teaspoon ground cumin (5 ml)
  • 1/2 teaspoon smoked paprika (2.5 ml)
  • ¾ teaspoon salt (3.7 ml)
  • ½ cup bone broth (or chicken broth) (120 ml)
  • Fresh herbs for garnish, like parsley or dill

eggs and meat

Instructions

Heat 1 tablespoon (15 ml) avocado oil over medium-high heat in a wide saucepan that has a lid. When the pan is really hot, add the cherry tomatoes and cook about 5 minutes until the tomatoes are lightly charred and begin to soften. Stir the tomatoes as little as possible. Remove the tomatoes from the pan and set aside.

Add the remaining 2 tablespoons avocado oil to the pan. Add the onion and sauté 3 to 5 minutes until the onion begins to soften. Add the garlic, and sauté 2 minutes more. Add the lamb and season with cumin, smoked paprika, and salt. Cook until lightly browned and no longer pink, about 6 minutes.

Add bone broth to the saucepan, and bring to a boil. Turn the heat to low. Crack 4 to 6 eggs in the pan on top of the meat.*

Cover the pan with a lid and cook until the egg whites are set (about 7 minutes) but the yolks are still soft.

Before serving, add the tomatoes and garnish generously with chopped parsley, dill, or other fresh herbs.

*The meat and tomatoes can be cooked ahead of time, then reheated in smaller portions with a little bit of bone broth and 1 or 2 eggs.

Primal lamb shakshuka

Keto Blueberry Muffins

Servings: 9 muffins

Time in the Kitchen: 30 minutes

Ingredients

ingredients

  • 2 ½ cups finely ground almond flour (280 g)
  • ¼ teaspoon baking powder (1.25 g)
  • ½ teaspoon salt (2.5 g)
  • 1 egg
  • ¼ cup unsalted butter, melted and cooled to room temperature (60 g)
  • 3/4 cup heavy cream (180 ml)
  • 1/4 teaspoon almond extract (1.25 g)
  • 4 drops liquid stevia (or less)
  • ½ teaspoon baking soda (2.5 g)
  • ½ cup fresh, small blueberries (optional) (70 g)

Instructions

Primal

Heat your oven to 375 °F/190 ºC and line a muffin pan with 9 liners, or use a silicone muffin pan.

Whisk together almond flour, baking powder and salt.

In a large bowl, whisk together butter, heavy cream, egg, almond extract, stevia and baking soda until smooth.

Combine the almond flour mixture with the bowl of wet ingredients, stirring gently to combine. The batter will be thick.

Spoon the batter into the muffin tin, filling the cups almost to the top (this recipe makes 9 muffins).

Bake until the muffins are lightly browned on top and a toothpick inserted into a muffin comes out clean, about 16 minutes. Allow muffins cool for 10 minutes in the pan before eating.

For optimal freshness, store these keto muffins in the refrigerator.

Primal

 

Bacon Pancakes

Servings: 2 (6 small pancakes)

Time in the Kitchen: 30 minutes

Ingredients:

  • 6 slices of bacon
  • 3 egg whites*
  • 1/4 cup coconut flour (30 g)
  • 1 tablespoon purified granular gelatin (like this) (15 ml)
  • 2 tablespoons unsalted butter, melted (30 ml)
  • 2 tablespoons finely chopped chives (30 ml)
  • 1/2 cup water (120 ml)
  • Optional: 1/2 cup full-fat sour cream for topping

Instructions:

Cook the bacon in a frying pan over medium heat. Leave the bacon fat in the pan. Crumble or finely chop the bacon and set aside.

Whisk egg whites into soft peaks (an electric mixer works well for this). Set aside.

In a large bowl mix together the coconut flour, gelatin, butter, chives and bacon. Add the water and mix well then gently fold in the egg whites until combined. The batter will be thick and lumpy.

Re-heat the bacon fat in the frying pan over medium heat. Scoop small amounts (about 2 tablespoons) of batter into the pan, gently smoothing the batter out with a spoon to form small pancakes. Better yet, set a 3-inch biscuit cutter in the frying pan, drop the batter in the middle and then smooth out the batter to form perfectly round cakes.

Keto Cheddar Muffins

Servings: 12 muffins

Time in the Kitchen: 30 minutes

Ingredients

  • 2 ½ cups finely ground almond flour (280 g)
  • ¼ teaspoon baking powder (1.25 g)
  • ½ teaspoon baking soda (2.5 g)
  • 1/4 teaspoon salt (1.25 g)
  • ¼ cup unsalted butter, melted and cooled to room temperature (60 g)
  • 3/4 cup heavy cream (180 ml)
  • 1 egg
  • 4 pieces cooked bacon, crumbled
  • 3 ounces sharp cheddar cheese, cut into tiny squares (85 g)

Instructions

Heat your oven to 375 °F/190 ºC and line a muffin pan with 12 liners, or use a silicone muffin pan.

In a medium bowl, whisk together almond flour, baking powder, baking soda and salt.

In a large bowl, whisk together butter, heavy cream and egg until smooth. Stir in the bacon and cheddar.

Combine the almond flour mixture with the bowl of wet ingredients, stirring gently to combine. The batter will be very thick.
Spoon the batter into the muffin tin, filling the cups almost to the top.

Bake until the muffins are lightly browned on top and a toothpick inserted into a muffin comes out clean, about 16 minutes.

For optimal freshness, store bacon and cheddar keto muffins in the refrigerator. They keep well for 3 to 5 days. The muffins also freeze well and can be defrosted and heated in the microwave before eating.