Remember my Poppy Seed Cakes recipe that almost turn out to be a disaster but I somehow managed to save it by switching gears and turning a roulade into a cupcake like treat? Well, it sort of happened again this weekend. Even though that initial Poppy Seed Cake recipe almost ended up in the garbage bin I really liked how the final product tasted so I reused the almond flour batter to make some cookies. Surprise, surprise they also almost did not materialize. I guess I have a knack for pulling recipes out of a fire when they flop 🙂
I won’t bore you with a big write up about how these almost did not come to be, instead I leave you with the recipe, some pictures and a video that explains it all. I will say, even though I was quite apprehensive to put my voice into the video, I enjoyed the process and hope you enjoyed listening to my cookie story at least half as much. It was not easy to put myself out there for everybody to judge. But hey, nobody’s perfect, least of all me and my recipes.
You really won’t need much for this cookie – if you are worried about the 2 ingredients that might not be readily available at your local grocery store you can skip them – I’m starting to think they might have been the reason why this cookie almost flopped.
Mix all the dry ingredients, making sure to get rid of any lumps.
Add eggs, extracts, butter and coconut oil and mix well.
Do not forget to sweeten your batter, otherwise it will taste more like a cracker than a cookie, which wouldn't totally ruin it, but people will laugh at you if you still call it a cookie.
If you wish you can put the chocolate chips and nut butter into the batter like I ended up doing in the end or you can attempt to fill the inside of the cookies with each. I can spare you the frustration - it won't work, so you might as well just integrate all the ingredients in the batter.
Form cookies and put in the over at 350 degrees for about 30-40 minutes or until golden brown on the outside.
This is a late Christmas-themed post, but if you’ve been reading this blog you must have come to the conclusion that I am not much about traditions or following culinary rules. I figured that if people still have not taken down their Christmas decorations and by the looks of it some haven’t, writing about Christmas food is also allowed 😉 So here goes the little tradition that I still have left in me, namely my most favorite Christmas dish from my childhood – Bigos.
Growing up this dish would most certainly appear during Christmas holidays, but occasionally my mom would make it outside of the holiday season. I guess deep down she did not care for staying true to the rules, either. Whatever the case, Bigos is a type of a cabbage stew and would be eaten with a slice of bread that you would use for dipping in it or as a side with a hearty serving of potatoes, less likely with rice or pasta, but a starch of some sort would be necessary, because according to mom you needed a filler to keep you full for longer. Little did she know that starch would make you want to go for seconds and maybe even thirds.
Today I serve this stew – which on its own is perfectly ketogenic and only becomes unsuitable when potatoes are added – with a bed of spiralized zucchini or with my mashed cauliflower. Sometimes, when I don’t feel like adding a side I just scoop some of it in the bowl, reheat it and eat it just as is.
The recipe for this dish, like most of my recipes is full-proof and requires absolutely no culinary skills whatsoever. Following the instructions is the only requirement to end up with a successful, yummy dish. And even then, there is not much that can go wrong with this one. Have a look yourself.
Recipe type: Side, Main, whatever you want it to be 🙂
2 slices of cooked Pork Belly (optional but preferable)
2 carmelized Onions
5-6 fried Mushrooms
4 Bay Leaves
Salt and Pepper to taste
Season your Pork Tenderloin Roast with salt, pepper, smoked paprika and slightly brown it in a frying pan with some coconut oil. It does not have to cook through as it will do so later with the rest of the ingredients.
Put lightly browned Pork Roast at the bottom of a large pot - I can't stress enough that you should use the largest pot you've got.
Next, chop your cabbage and layer it together with the Sauerkraut on top of the Roast.
Add already prepared Mushrooms and Onions.
Add already fried and sliced Sausages to the pot.
Add cooked and chopped Pork Belly.
Add Salt, Pepper, Bay Leaves and cover with water - about ¾th of the pot.
Cook on medium heat until cabbage softens and you notice the volume has decreased somewhat in the pot.
Stir occasionally to integrate the ingredients. As the dish cooks you will find that the meat on the bottom of the pot starts breaking off - that's a good thing, you want pieces of the pork integrated in the dish so that each bite gives you a bit of everything.
When cabbage is fully cooked add a small can of unsweetened tomato paste and mix well.
Cook for another 30 minutes.
Note 1: As is the case with any stew-like dishes, this one gets better every time you reheat it. It's not a dish that will be gone in one sitting - it will last you for a while, so you can freeze some or if you are like me you can eat it until it's gone, dressing it up a little differently every time you serve it. As it ages it will develop a depth of flavour that the most picky eater will appreciate.
Note 2: You do not need to use Jamie Oliver's sausages if you can't find them or have other reasons not to support the celebrity. The reason why I use them is because that's the only sausages that I could avail of that are not full of sugar and breadcrumbs out where I live. I kid you not, every other package that I have picked up in the last couple of months has been laden with extra fillers. I tried one package that contained the minimum of stuff in it and even then I just couldn't stomach it - the sausages no longer tasted like meat, they tasted like greasy bread. So if you have a butcher that can prepare you something of quality, go for it, otherwise I found those to fit the bill.
Note 3: Pork Belly Slices vs. Bacon - while eating LCHF diet people will often indulge heavily in Bacon. In fact, if you follow any discussion groups online you will see people displaying pictures of their meals featuring bacon in all its glory. I'm not opposed to bacon per se, my beef with bacon is that it's cured with sugar. Granted when you look at the nutritional value, the carbohydrate content does not seem very high at only 1-5g per serving - but when you are eating a LCHF diet and you're aiming at maybe consuming 20g of carbs a day, those 5g all of a sudden become problematic because it's ¼th of your allotted carb intake. And on top of that it's the worst possible type of carb - blood glucose spiking type. When I eat meat, I want to be eating protein and fat, not sugar. So, the easiest way to go about avoiding it is to buy fresh Pork Belly slices instead of cured bacon. Unless of course you can find naturally cured bacon with no sugar, then go for it. Otherwise, I find fresh Pork Belly will add the oomph I'm looking for from bacon.
Traditions aside, this meal is a must in your arsenal of meals on days during a busy work week when you have very little time to cook. You basically throw all the ingredients in a pot during the weekend and it literally cooks itself with only an occasional stir. You put it in the fridge or even freeze a portion of it for another time and if you are in the pickle during the week reheat it, add a side vegetable such as zucchini noodles (or not), some cubed avocado for added healthy fats and you have yourself a quick supper – no mess, no fuss – 10 minutes flat. Enjoy!
This post has been written sometime during the morning hours of Christmas vacation that I enjoyed at home this year – a rarity in the fast paced life of a workforce gal. I’ve been feeling very inspired this Christmas to write at the expense of my gym visits, but that’s OK, because I ended up with a string of posts that I was going to start posting in weekly instalments come January 2017. But this one must come early as a token of appreciation for having received the most touching compliments already.
When you embrace the fat on your plate you will quickly realize that it doesn’t take much food to satiate you. It takes time though to switch your thinking from I must fill up the plate to the brim to it’s OK to see the bottom of the plate. We’ve been programmed to believe that if we don’t have enough to eat, we might die of starvation before the next meal. However, the truth of the matter is that it would take us much longer than the meager 2-3 hours in between meals (that most people allow between meals) to starve to death. Most of us carry enough body fat to fuel themselves for quite a bit before we’d die….
So this is what I endeavour to make my plates look like, unless, of course I’m making a big bowl of salad 🙂
Coat the chop with all the spices and let sit for about 5 minutes while you prep your frying pan.
Turn on the burner at medium heat and let the Coconut Oil or Butter melt in the frying pan.
Place the chop in the frying pan - it's important that the frying pan be hot in order to get a nice browning on your chop. You'll hear it sizzle when it touches the pan - that's a sign the pan was hot enough.
Let it cook on one side for 5-10 minutes before flipping it to the other side.
Once browned flip and let cook on the other side.
The only way to screw this one up is by constantly poking at the meat in the frying pan. The most important thing to remember is to leave it alone - once you place it in the frying pan, let it cook. If you keep moving it around it will not develop a nice crunchy exterior. Leave it alone and you will be amazed at the flavour and texture. Only flip once.
This goes pretty much for any meat you are preparing this way, if you want a nice crispy exterior let it develop it by keeping away.
Of course, you have to be vigilant not to let it cook for too long or your meat with burn 😉
We tend to be so busy with life, work, house chores and other responsibilities that we forget to unwind and enjoy our meals. Many times food is just simply inhaled when it should be savoured. When I offered this meal for consumption I’m pretty sure that the presentation made a huge difference in the experience of eating. Maybe, just maybe, for some of us the presentation will make us slow down a notch and eat with more care, as if though it was a delicate piece of art that needed not be disturbed, as if though eating it with purpose was able to preserve the integrity of the art even after it’s been consumed.
This is important not only for the experience of eating and savouring the flavours but also for our brains to have the time to release hormones – the little messengers telling our body to feel satiated. If you slow down you will also notice that the empty spaces on your plate are not that big of a deal either.
Ps. Day one with no sweeteners was a success – I stayed away from my liquid stevia even at night! It is a transition though, because after my evening meal I still felt like I needed a dessert. So I reached for my favorite fat source – Pure-Creamed-Coconut – added a pinch of unsweetened cocoa powder and vanilla, mixed it all together and had my way with it. Normally I would add a generous splash of stevia in this concoction, but not last night – I let the natural sweetness of coconut be enough and it was. I also noticed that without the overpowering sweetness of stevia I didn’t feel like eating the whole package in one go. So, my theory on eating more than necessary to satiate when using sweeteners is already coming true.
In my previous post I told you about some of the physical, emotional and mental effects of eating a diet that is high in healthy fats and low in carbohydrates. This can be very subjective and one could argue that they experience the same without having to lower their carb consumption. If that’s you, more power to you – I’m not here to change everybody’s WOE. I’m here to show you what works for me.
Aside from the feel good aspects of this diet I am also experiencing more tangible and measurable effects of having reduced my carb intake to about 30-50g a day and increasing my fat consumption. I’ve started measuring the production of ketones in my body. What are ketones you ask? Let me explain…
When you switch your fuel from carbohydrates to fat by consuming below 50g of carbohydrates per day and increasing your intake of fat to meet your expenditure goals, your body will no longer have the ability to breakdown carbs to create glucose for energy. Instead, your body will start breaking down fats for energy and the byproduct of this breakdown is what’s called ketone bodies. There are 3 ways of measuring your ketone production:
Urine Ketone Strips ( measure acetoacetate ) Blood Ketone Monitor (measures beta-bydroxybutryate (BHB)) Breath Ketone Analyser (Ketonix) (measures acetone which is made from a breakdown of acetoacetate)
Urine Ketone Strips in my experience have proven useless as they barely registered any ketones in my urine at all. I only started using them about 2 months into my diet and there is a possibility that if I had used them at an earlier stage of my ketosis I might have been able to register some ketone production. The reason for this is the fact that the type of ketones (acetoacetate) that one can measure in urine are the ones that the body has no need for so it excretes them – so called “wasted” ketones. In other words, if ones diet is extremely high in fat and the body breaks down that fat to produce ketones some of them will be used by the body for brain function and energy, but if there is too much of them (ie. more than needed to fuel your body) they will be eliminated via urine. Moreover, if one has been following the LCFH diet for an extended period of time the body becomes very efficient at using its ketones and does not have an abundance of “wasted ketones” to release. Hence, my poor results with measuring urine ketones.
Blood Ketone Monitor has given me a better result as I have registered 0.6 mmol/L of blood ketones. However, I am not able to do any type of analysis of my blood ketones because I’ve only measured one time so far. The trouble with measuring blood ketones is that, while it is the gold standard for accurately measuring ketone levels, it is also the most expensive. Or maybe we are seeing some sort of cause and effect here – because it is a gold standard it is also the most expensive (after all Big Pharma is after your money). The monitor itself is not very expensive, in fact if you live in Canada most manufacturers will send it to you for free (I got mine free from Abbott), but what will drain your wallet if you want to measure regularly are the strips. The cheapest I have been able to find them was on Well.ca – a box of 10 will run you 25.99$ + economy shipping of 5.95$ or express shipping of 14.99$ (free shipping only starts at 29$) – so one test will cost you 3.30$. Helpful hint to save money is to buy 2 in one order and you will shave off the cost of shipping and one test goes down to 2.59$ – still pretty steep. So personally I will not be measuring blood ketones regularly, but only at times when I know I have been 100% adherent to the diet and have not been using any sweeteners in my food. But here is my result:
This is my one and only ketone and glucose measurement to date. As you can see from the picture below, the ketone reading of 0.6mmol/L puts me just at the start of nutritional ketosis.
Breath Ketone Analyser aka Ketonix has just arrived as an early Christmas gift from my partner in crime, so we started blowing right away. This device measures breath acetone and has a slightly different range than blood ketones and does not seem to correspond closely to the levels of blood ketones. As you can imagine, since the initial cost of the device is the only cost associated with this method, I’ve done quite a few tests already. The results have been all over the map, I’ve gotten readings between 4-14ppm which I am very happy with, to say the least. The highest readings have consistently been recorded after my morning workout which includes 45-60 minutes on a bike and 60 minutes weight training and the lowest readings happened at the end of the day.
Up until now I didn’t have any tangible results other than feeling physically, mentally and emotionally better than I have ever felt during my high-carb days – I couldn’t really tell if I was doing this right. These ketone numbers – even though many would argue are completely unnecessary – do give me some sort of validation. Both, myself and my partner are in it knee deep and once we started measuring ketones we’ve entered into a “ketone competition” with each other where we both want to outdo the other person. While the competition is very innocent I do think it is a healthy competition to have because the bottom line is, each of us wants to eat optimally for this WOE and what can be better than two people making sure they eat well so that they can be healthier than the other one? If you ask me, this is an ultimate thing in any relationship, since usually couples tend to trip each other up rather than be the motivating force for each other.
If you remember my quick post about produce – From Farm to Table – you might be wondering how I use those precious Farm finds, or maybe not. Maybe your culinary genius has already created some scrumptious dishes with the produce you have acquired at your local farm. Whatever the case may be here is what I use my carrots and beets for:
This is nothing spectacular but when you “limit” yourself to fresh, natural food items you will realize that there is not much you need to do to your food to make it taste delicious.
I quickly peeled a bunch of beets and carrots and grated them in my 12 cup food processor – it literally took me 5 minutes. I transferred the grated mix into a large plastic container and put it in the fridge. In the meantime in a smaller food processor I put the following for the dressing:
Process everything on high and transfer into a jar for storing in the fridge. When you are ready to serve your meal scoop out as much of the carrot and beet mix as desired, pour some of your dressing over it and let sit for 5-10 minutes – for the vegetables to absorb some of the dressing goodness – and you are set. This is so simple, yet extremely satisfying.
In short the sugar industry knew all along that consumption of sugar should be minimal, but they did not want this to come out in public so they paid the equivalent of today’s 50k to some University scientists to fudge the data and point the finger at dietary fat and hence the fat phobia era had began. Since then just about every packaged product started displaying in bold letters “low-fat” or “no fat” making people believe that it is a good choice since everybody “knew” that fat was the enemy and should be avoided. However, nobody really questioned what the food manufacturers replaced the fat with, because let’s face it, if you remove the yummy stuff (aka fat) you end up with food products that taste like cardboard. Nobody was really concerned with this question, because all they knew was that the bad stuff has been removed so whatever remained was OK to eat. But we know now that the replacement – sugar – is far more dangerous to our health than a bit of healthy fat.
The truth of the matter is that when fat is removed it is in 99% of cases replaced with some form of sugar. Today we know that it’s the cane sugar that is responsible for most of the ills of the world, so people in the know – scientists such as Robert Lustig, David Ludwig, Gary Taubes, John Yudkin, Tim Noakes, David Perlmutter and many others – are trying to teach about the importance of switching from carb-high diet to high-fat diet that is very low in starch in order to live long, healthy lives. Just Google William Banting to find out how it all started.
So a natural progression for my browsing habits is to seek out information on a KetogenicWOE – I’ve even joined several Facebook Groups that focus on using fat as fuel and eliminating starchy carbohydrates from ones diet in order to achieve a ketogenic state. I will admit that some of these groups, IMHO do not recognize that calories still matter and people in these groups go overboard with fat consumption which really doesn’t help with attaining the goal of bodily fat loss. Very few and far between actually understand that if you carry a lot of fat on your body your goal should not be to douse every meal in tons of fat, because the excess will still be deposited as body fat regardless of whether or not its consumption is accompanied by carbohydrates – total calories still matter with this dietary approach. Now, there are a couple of groups that promote fat-centric diets but also promote adherence to macro oriented eating and monitoring calorie uptake. However, one of these groups that I really enjoyed visiting also goes the other extreme way where natural foods such as carrots and beets are deemed unacceptable because they contain fructose….
Yes, all vegetables will contain a certain level of fructose (it’s more obvious for fruits) but they are also accompanied by fibre, vitamins and minerals that will make the consumption of such fructose acceptable, at least in my books. However, certain proponents of the Ketogenic Diet shun everything that contains fructose, unless it’s less than 1g per 100g – if you are interested in exploring the different levels of fructose in fruits and vegetables to see how they compare there is plenty of resources out there. However for me, this is where I draw the line – I consider this way of thinking extreme and therefore dangerous and if carrots and beets are not allowed on any WOE then maybe it’s the wrong way of eating. I understand the concept of banning processed sugary junk from ones diet, but in terms of vegetables there is only one that I consider unworthy of my plate and that’s a potato.
I’m proud to say that I’ve been making a conscious effort to include myself on our weekend’s hikes and this past Sunday I finally figured out a way to not let unaccomplished tasks ruin my enjoyment of the hike. You know the saying “If you want it done, do it yourself”? Not that I ever wait for anybody else do my shit, but when I woke up at 5AM to head out to the gym to get my dose of endorphins prior to the hike it suddenly dawned on me that going to train at the gym will not get my shit done (d’oh) – what will is actually dong it. So I decided to yet again skip the gym (Jeez I have to stop the skipping or I’m going to lose all my muscle mass – JK) and instead get my food ready for the coming week. By the time I was done – at about 8AM – I was in a great spirits and was actually looking forward to some leg exercise on the trail – funny how it works sometimes.
I was somewhat disappointed when I heard from my partner that we might not go out after all because there doesn’t seem to be much sun outside. Let me elaborate: he has done this trail many times before, so for him to go on any trail he’s visited before the weather must be splendid because it’s an opportunity for photography. With an overcast sky it seemed like pictures might come out only mediocre. So when I heard him say it might not happen, at first I felt bummed out, thinking that now I wouldn’t get any exercise in at all that day. But my mind works in mysterious ways and can quickly switch gears – I immediately started planning all the things that needed my attention and I was quickly off in the land of cookery and blog writing…. That was short lived because within an hour the sky cleared up just enough for us to decide to head out anyway, plus he needed my help with the custodian report. So just like that we decided to go.
It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome. ~ William James
You might be wondering about the mysterious title of this post, so let me explain as none of my posts would be complete without some food talk. As I have mentioned before I have been running a small experiment on my body – I’m trying to become fat-adapted. In a nutshell it’s a WOE that involves lowering the carbohydrate intake to about 50g total and 30g net. This means that one has to derive energy from fat, so fat intake increases to make up for the missing carbohydrates. This in turn makes the body utilize fat as a source of energy – however the process does not happen overnight and requires a strict adherence to one’s diet. It takes on average about a month for the body to create ketons as a result of reducing the amount of carbohydrates and those ketons are then utilized for running the body. Why am I trying to do all this? Well, it turns out that fat adapted body will burn body fat more efficiently than a body that runs on carbs and don’t we all want to get rid of some jiggle from our frames?
So, at about 8AM I had a fat hearty breakfast that consisted of 2 eggs, 50g of ground lamb, 120g Keto Buns that I made into a loaf and some low carb veggies: 15g carbs, 25g fat and 33g protein and it looked like this:
The slice you see to your left is not a conventional type of bread. It was made with almond flour, ground flax seed, coconut flour and psyllium husk powder. This makes it a high fat bread that will not raise your insulin levels in response to carbohydrate intake.
We then went out at about 11AM and hiked close to 10KM. All throughout the hike I did not feel that I needed to stop for a snack in order to keep going. In fact, only after arriving home at about 3PM did I feel like I could eat again. Why I am saying this? Well, like I mentioned above, fat-adapted people are able to utilize the already present source of fuel – body fat. So what that means is that when exerting yourself the body turns to available fuel source instead of making you feel weak – you certainly know the “hitting the wall” feeling when you run out of steam and just have to eat. Well, I did not get that feeling even though I spent a span of 7 hours without food. This is quite liberating if you ask me and on top of that – if this is what’s happening – I’m getting rid of the jiggle without the hunger pangs! I don’t know about you but I’m willing to limit the chew factor if I’m getting two birds killed with one stone :).
Today I read something very refreshing, something that I’ve always believed and preached myself : there is no size that fits all when it comes to food. You have to figure it out by yourself, by trial and error to see what will work for you. This takes time, 100% adherence and perseverance. You can’t just look at somebody else and what they eat and hope that the same will work for you. It might, but chances are it won’t.
Why was this refreshing to see somebody preach that not everybody is the same in how their bodies respond to food? It’s because there is way too many people out there throwing claims about what works and what doesn’t that many people blindly follow and see no results. It’s especially true for those who follow IIFYM – they give you the impression that you can eat junk and get ripped. They put down anybody who doesn’t follow their pack, not to mention belittling anybody who subscribes to the “clean eating” way. It boggles me why people feel they have the right to call anybody names just because they chose to eat rice and broccoli! And it goes both ways. Why won’t everybody just mind their own plate? If you want to show me your way, go ahead and do it, but don’t put me down because I know that I don’t have enough self control to eat one pop tart – I’d have to eat them all. So, instead I chose to stick to whole foods, make my own baked goods in small quantities and skip the hype.
For a fact I know that my body does best, composition-wise, when my carbs are low and fats are high. So this trio was on the menu for today’s lunch and it was splendid! Fats also make me feel satiated and less likely to want to snack mindlessly in between meals. What’s more, when I eat a fatty meal I don’t get the urge to reach for something else right after I’ve had my last bite. In fact, I don’t feel hungry for the next 3-4 hours. With carby meals it’s quite the opposite: I eat the meal and before I even finish it I’m calculating in my mind if there is any more room to eat more. 45 minutes post carb meal and my stomach is growling. So, I’m going to stick with higher fats and lower carbs, which pretty much means no junk. Mostly eggs, salmon, veal, nut butters and leafy green veggies. Do what makes you feel best and forget the rest!
Macros for this lunch meal are: 343cal, 7c, 24f, 20p.
Most days workweek breakfasts are very quick and dirty: boiled eggs, scrambled eggs, cream of rice or oats made the day before or on a fast day no breakfast at all. But today was different. Today I thought “What the heck, I have the time and the food, and I want to eat with my eyes first, let’s get creative and make this breakfast a bomb.” So Instead of the above, I made myself an Eggplant Egg Muffin and it was truly amazing.
Now, the fact that I’ve had the Eggplant already made the night before certainly helped, because all I did this morning was to fry up an egg and assemble the thing. And the Eggplant was simple as pie. I cut it up in 1/2 inch think slices, laid the slices out on a cookie sheet, brushed it with melted coconut oil and sprinkled with spices and grated parmesan cheese. And we are talking not a whole lot of cheese, just a bit of a taste, nothing overwhelming. As for spices, I’m always a proponent of creativity, but for this batch I used Pink Himalayan salt (because that’s what I got in my spice rack), pepper and smoked paprika. But as always you can let your creative juices take over here and run with it. I then popped it in the oven at 415F for about 30-45 minutes. Note, you have to watch it, because they burn easily and depending on the oven, you might have to lower the temperature – my oven seems to perform better at about 400F rather than the typical 350F. You got to know your oven. And voilà, you have a tasty side dish that you can reheat the next day or use it in your Eggplant Egg Muffin 🙂
I’d be lying if I said this was it for the pre-prepared ingredients (of which I seem to be the queen around my household). You are probably spotting something resembling ground meat and you would be right. The typical Egg Muffin (somebody correct me if I’m wrong, not from around here after all) would sport some sort of deli meat and I usually don’t touch deli meats with a ten foot pole, let alone eat it (maybe more about this some other time). So I substituted deli meat for ground veal since I always have a batch of ground veal cooked kicking around in my fridge. I marinate it with some walnut oil, dijon mustard, herbs and spices and brown it in some coconut oil and put it in a container for whenever I need it.
So this is pretty much it. I layered the eggplant, which acts as a bun with fried egg, spinach, ground veal, slice of tomato, couple of slices of cucumber, 10g of mozzarella cheese, sprinkled with fresh chives for a little heaven in my mouth 😛 If you’re thinking “what about sauce or mayo or something?!” Let me tell you that this thing is so moist that there is no need for any sauce.
Here are some macros for the whole thing without tomato and cucumber, mostly because they have negligible energy. And may I just say that this breakfast was quite filling and satisfying. In fact whenever I do consume a higher fat meal, I feel satiated for longer than if I ate an oatmeal breakfast. I had this at 5AM and did not feel the need to eat again until 9:30AM and even then I was not starved.