Ingredients

1. Preheat the oven to 375 degrees F.
2. Pour oil into a large skillet. Cook garlic over medium-high heat for about one minute.
3. Add breakfast sausage to garlic. Stir and cook for about 10 minutes or until browned, crumbling and breaking with a spatula.
4. Fill a medium pot with water (about half full). Set on high heat to boil. Add broccoli and blanch for 5-7 minutes. While boiling, fill a bowl with ice-water. Once the broccoli has boiled, plunge into an ice bath to stop cooking for 1-2 minutes, drain, and pat dry.
5. Whisk eggs, heavy cream, half of the cheese, parsley, sea salt, and black pepper together in a large bowl.
6. Grease an 8×8 or 9×9 casserole dish. Place sausage at the bottom. Add broccoli or cauliflower and stir together. Pour egg mixture over sausage and broccoli. Sprinkle with remaining cheese.
7. Bake for 30 minutes, until eggs are set and medium-firm, and cheese is melted.
8. Serve with sliced avocado on top.

Nutrition information (1/9 of the recipe, with 1/8 avocado): 321 calories, 27 grams fat, 3 grams carbs, 2 grams fiber, 1 gram net carbs, 17 grams protein

Health Benefits of Keto Zone Christmas Breakfast Casserole

Avocados

The addition of fresh avocados adds texture, flavor, and great health benefits. They include:

• Carotenoids: These amazing nutrients support eye health and reduce inflammation
• Carotenoid Absorption: Avocado also increases the absorption of carotenoids from other foods. When eaten alongside vegetables, they can increase absorption between 200-400%.
• Healthy Fats: Avocado’s fats can help you get in the Keto Zone and improve your health. Their fats are heart-healthy, anti-inflammatory, and they promote healthy blood sugars.
• Fiber: Avocados offer 3-4 grams of fiber per ½ cup to promote gut health, blood sugar control, and optimal cholesterol levels (1).
• Cancer prevention and cell death: Avocados (specifically avocado extract) have been studied and determined to help prevent the occurrence of cancers in the mouth, skin, breast and prostate gland (2).
• Vitamin E: Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.  Specifically, it is an antioxidant that supports brain, cardiovascular, and respiratory health.

Eggs

The base of this breakfast casserole is eggs. They promote health in the entire body, including:

• Improved HDL cholesterol levels, by up to a 10% increase with 2 eggs per day (3, 4)
• Adequate choline, lutein, and zeaxanthin intake. Choline builds cell membranes and plays a role in brain function and memory (5). Lutein and zeaxanthin are powerful antioxidants that promote eye health in the retina (6).
• Improved triglycerides by as much as 16-18% decrease when eating pasture-raised high omega-3 eggs (7).
• Good protein intake can improve satiety and weight loss especially compared to eating carbohydrates.

Broccoli

It doesn’t get much healthier than broccoli. Like most vegetables, broccoli promotes overall health and wellness with potent antioxidants, anti-inflammatories, and more. It fights cancer cells, supports brain, health, and supports heart health. But, broccoli is special beyond these attributes. It’s also detoxifying.

Two of the best Keto Zone vegetable options are broccoli and cauliflower. These sulfur-containing veggies provide a 1-2-3 detoxifying power punch of nutrients for the body. They are high in antioxidants, anti-inflammatories, anti-cancer, and more (8). To read why they should be a part of your diet, check out these 8 Proven Benefits.

Garlic

Garlic is an amazing vegetable. It is incredibly heart-healthy and promotes healthy cholesterol levels. What’s more, it’s highly anti-inflammatory and a strong antioxidant, which means less damage to blood vessel cells (where plaques get lodged and do damage), less oxidative stress, and more healing (9). Additionally, garlic is anti-cancer, anti-bacterial, and overall health-benefiting.

To read about all of garlic’s great proven benefits, check out this post.

Bottom Line

You can make a Christmas Breakfast Casserole that’s in the Keto Zone, delicious, and nutritious. It will feed your family, or make several servings for yourself.

There’s no need to miss out on waffles. We’ve got Keto Zone Waffles with only 1 gram of net carbs.

They taste great, pass the “texture” test, and provide a way to have this breakfast favorite while staying in the Keto Zone.

What’s more, our Keto Zone Waffles actually have ingredients that benefit your health.

A hallmark of Keto Zone eating is foods that promote health, not a diet that only avoids foods.

So, grab a chair and come to the breakfast table. Keto Zone Waffles are served!

Adapted from gnom-gnom.com.

Why Keto Zone Waffles?

Keto Zone Waffles provide great real-food nutrition that promotes health in your body while you meet weight goals on keto. Here’s how:

• Low Carbs for Satiety and Weight Loss: With only net carbs, your body will not require the insulin normally needed when you eat high-carb waffles. Your body will be more apt to lose fat and store less. Your cells will become healthier and less insulin-resistant as you eat fewer carbs. Best of all, you won’t feel like you’re “starving.” Keto Zone eaters feel satisfied with foods that are high in healthy fats (1).
• Almonds and Coconut in place of Wheat: Instead of using pro-inflammatory modern wheat, you’ll use almond and coconut flour. These foods have healthy nutrients in them, including protein, fiber, and healthy fats.
• Psyllium Husk: This is a great ingredient to have around. It is a pure fiber ingredient that has been shown to promote balanced blood sugars, optimal cholesterol levels, weight loss, and improved gut bacteria (2).

More Keto Zone Breakfast Favorites:

1. Baked Egg in an Avocado – You can increase your fat intake percentage from the beginning of the day with this delicious, just-about-perfect breakfast. It’s easy and filling. What’s more, it uses two of the most nutritious whole-foods available, avocado and an egg!
2. Keto Zone Cereal: Don’t eat a bowl-full of sugar for breakfast. Instead, make easy Keto Zone Cereals high in fat, protein, and made with whole-foods. High carbohydrate breakfasts are associated with lack of weight loss, increased appetite, and higher blood sugars. High fat and protein breakfasts attenuate muscles loss, promotes fullness, and help keep our bodies in positive protein balance (3).
3. Living Chia Breakfast Bowl – If you’ve never had “chia pudding,” you’re in for a delightful surprise. Chia pudding and breakfast bowls are chockful of healthy nutrients, and are rich and creamy! Living chia seeds provide fiber, healthy fats, and probiotics.

Of course, don’t forget the Coffee with MCT Oil Powder for a great boost in healthy medium chain triglyceride fats. These fats promote brain health, improved metabolism, optimal cholesterol levels, weight loss, and energy-production by cells (4).

Bottom Line

Breakfast should never be boring! Instead, it should be nourishing, filling, and something to which you can look forward. Try our Keto Zone Waffles and other breakfast favorites to keep your breakfast delicious, fun, and in the Keto Zone.

What’s one of the worst things you can eat for breakfast?

For many of us, it’s the breakfast of our childhood. One directly marketed to kids with cartoon characters and toys.

And as adults, many people continue to eat it.

It’s cereal. And specifically, high-sugar-cereal.

In fact, every year, Americans spend over 10 billion dollars on cereal (1). And while the nutrition in different cereals varies greatly, even some of the “healthy” ones are anything but.

When you take processed refined grains and add sugar, you literally end up with a blood-sugar-spiking bowl full of sugar (the refined grains are much like sugar in the body).

What’s more, when you start the day with unhealthy foods, you’re likely to continue eating poorly throughout the day

There’s actually a lot of research on high-carbohydrate breakfasts. In 2018, researchers found that swapping a high-carbohydrate breakfast with a high-fat one increases your 24-hour fat oxidation (2). That’s great news for Keto Zone eaters!

Today, we have 3 delicious Keto Zone Breakfast Cereal options. Now, you can have your cereal and Keto Zone it, too.

3 Keto Zone Breakfast Cereals

Keto Zone Berry Nut Cereal

Ingredients:

• 1 Tbsp organic coconut oil
• 1/4 cup fresh berries
• ¼ cup Hemp Hearts (hulled hemp seeds)
• ¼ cup pecans
• dash of ground cinnamon, optional

Instructions:

Place hemp hearts and pecans in a bowl. Melt the coconut oil, and pour over. Add berries and cinnamon, stir to mix. Eat with almond or coconut milk. Serves 1.

Nutrition Info: 436 calories, 38 gm fat, 5 gm net carbs (14 gm carbs, 9 gm fiber), 14 gm protein

Keto Zone Granola

Ingredients:

• 1 cup organic sprouted almonds
  1 cup organic sprouted pumpkin seeds
  1 cup organic sprouted sunflower seeds
  1/2 cup organic shredded coconut unsweetened
  1/4 cup organic cocoa nibs
  1/4 cup organic coconut oil melted
  4 tbsp organic almond butter
  1 tsp organic vanilla
  2 tsp organic cinnamon
  pinch sea salt
  2 pasture-raised eggs

 Instructions

1. Preheat oven to 350 F.
2. Place all the ingredients in the blender and pulse until combined but still relatively chunky.
3. Place mixture on a parchment-paper-lined or greased cooked sheet. Spread in a thin layer.
4. Bake for 10 minutes, stir and then bake an additional 5-10 minutes or until golden.
5. Remove from oven and allow to cool. Store in an airtight container up to 2 weeks. Serves 7, about ¾ cup each.

Nutrition info: 566 calories, 51 gm fat, 5 gm net carbs (18 gm carbs, 13 gm fiber), 18 gm protein

Keto Zone Cinnamon Toast Crunch

(This one’s a bit challenging but worth the time and effort.)

Ingredients

• 2cups almond flour
• 2teaspoons ground cinnamon
• 1 tsp flax meal
• 1/2teaspoon baking soda
• 1/4teaspoon salt
• 5 1/2tablespoons grass-fed butter, warmed to room temperature
• 6tablespoons erythritol
• 1egg

For Topping:

• 2tablespoons grass-fed butter, melted
• 2tablespoons erythritol
• 2teaspoons ground cinnamon

Instructions

1. Place almond flour, cinnamon, flax meal, baking soda, and salt in medium bowl. Mix well with a whisk.
2. In another bowl (large), cream butter with an electric mixer, 2-3 minutes. Add erythritol and continue to beat until light and fluffy. Add egg, and mix just until incorporated. The mixture may seem crumbly or broken rather than smooth.
3. Using a spoon, add ½ of flour mix to egg mix. Mix just until incorporated. Then, add the remaining ½ and mix until incorporated.
4. Wrap dough in plastic wrap and refrigerate for at least one hour, and up to 3 days.
5. Preheat oven to 350°F.
6. Roll out the dough between two pieces of parchment paper until thin. Using a ruler or straight edge, cut dough lengthwise and then crosswise into 1-inch squares. Prick each square with a fork.
7. Transfer parchment paper to a baking sheet and place in freezer for 10 minutes. Then, place in oven and bake for 8-12 minutes (until golden). The longer you bake, the crisper they’ll be, but keep an eye on them in order to not burn.
8. Remove from oven and brush with melted butter. Sprinkle with cinnamon and erythritol. Allow to cool for until completely cooled (likely a few hours…should become hard). Store in air-tight container for up to 5 days. Serves 10.

Nutrition info: 172 calories, 14 gm fat, 2 gm net carbs (4 gm carbs, 2 gm fiber), 4 gm protein

Recipe adapted from gnom-gnom.com.

BONUS: If you’d like to try hot cereal, try out Slow Cooker Overnight Keto Zone “Oatmeal.”

Bottom Line

Why go through all this work for cereal?

If you want to eat cereal and stay in the Keto Zone, you’re going to have to get a little creative.

Skip the commercial cereals which are loaded with sugar, refined grains, dyes and colorings, partially hydrogenated oils, and artificial flavorings.

Instead, make your own Keto Zone cereal, feel great, and burn more fat every day.

Need to feed a crowd this Holiday Season? Or, want a breakfast you can make once and warm up quickly in for days to come?

Look no further than Keto Zone Super-Seed Overnight “Oatmeal.”

Similar to traditional overnight oats, you slow cook it while you sleep and wake up to a warm, delicious breakfast.

But, it’s different. We’ve replaced the oats with 3 amazing seeds that are whole-protein and high-nutrient. This means long-lasting keto zone energy and nourishment.

Here is how and why you’ll want to make this a staple in your home.

It’s easy. Just slow cook and sleep.

Keto Zone Super-Seed Overnight Oatmeal Health Benefits

This is no ordinary “oatmeal.”

Obviously, there are no oats.

But more importantly, we’ve included amazing health-benefitting ingredients.

There are 3 amazing super-seeds in this recipe. Each are great, healthy, foods on their own. Put them together and you’ve got a powerhouse breakfast to warm you up and start your day right all winter long.

Hemp Seeds

If you’re not familiar with hemp seeds, become acquainted. These small nutty-flavored seeds are an amazing source of healthy fats, protein, fiber, and more (1).

In fact, with each serving of hemp seeds, you’ll get:

Protein – Hemp is a complete protein, containing six grams per serving with all essential amino acids.  What’s more, the “globular protein” structure is similar to proteins manufactured in our blood. This means they are readily digestible and usable by our bodies.

Plant-based omega-3 fatty acids (ALA).  In each serving, there are 1.5 grams of ALA omega-3s (different than the DHA/EPA found in seafood, but beneficial nonetheless).  The seeds small amount of omega-6 and significant omega-3 improve your ratio to promote anti-inflammatory reactions in your body.

Vitamin E and more: Hemp seeds also contain a good amount of Vitamin E, magnesium, fiber, calcium and iron packed into a great-tasting seed.

And if you’re wondering about any hempseed – marijuana connection, please note that Marijuana and hemp both come from the same species of plant, Cannabis sativa L., but are different varieties. They are simply not the same just as two different flowers are not the same.

Living Chia Seeds

Next, you’ll find chia seeds: a health-promoting, energizing, warrior-food used for centuries (2). Chia seeds contain:

Minerals – Chia seeds are an excellent source of phosphorous, manganese and calcium.  They also contain trace amounts of sodium and potassium.

Healthy fats: Chia seeds contain a high amount of plant-based omega-3s.  And, while these cannot replace the omega-3s from fish and seafood, they still promote reduced inflammation and overall health.

Fiber: Chia seeds provide four grams per one serving!  Soluble fiber promotes digestive health, steady energy and blood sugars, reduced cholesterol, improved immunity, and overall wellness. What’s more, they are incredibly filling because the seeds “gel” and take on fluid. This creates a high volume, nutrient-dense food.

Antioxidants: Chia seeds provide healthful antioxidants to reduce free radical damage and risk of cancer.  Specific antioxidants include caffeic and chlorogenic acids, myricetin, quercetin, and kaempferol.

Protein: Chia seeds, like hemp seeds, contain complete proteins with all essential amino acids.  Every serving of chia provides 6 grams of protein.

And, when you use “Zone Biotics Probiotic,” you get even more. Living chia seeds contain a unique strain of probiotics, IS-2 Bacillus Coagulans, which are viable through digestion and highly beneficial to the gut.

Flaxseeds

Like hemp seeds and chia seeds, flaxseeds are a whole food that provides a plethora of nutrients and has the research to back up its benefits.

Just one serving of flaxseeds provides healthy fats, 6 grams of fiber, protein, antioxidants, and minerals like magnesium and energy-promoting copper.

In research, flaxseed consumption has been shown to support better blood sugars, improved blood pressure, weight loss, and improved liver function in those with Non-Alcoholic Fatty Liver Disease. (3, 4, 5, 6).

Bottom Line

That’s it. An easy overnight breakfast that is sure to please and promote health. What a way to start each day!

 

Loaded with nutrients and fiber, sweet potatoes are one of the most delicious detox foods.

This is because a successful detox involves not only eliminating toxic substances but also rebuilding the body with nourishing foods.

Proper detox requires adequate amounts of fiber. Fiber promotes digestive health. It binds to toxins as they are released in the digestive tract and escorts them out of the body.

In addition to their fiber content, sweet potatoes are incredibly nutrient dense. They are notably loaded with vitamin A which is responsible for their characteristic orange color.

These root vegetables also have valuable minerals such as magnesium and potassium.

This delicious and nourishing sweet potato recipe is sure to become a detox favorite of the whole family!

In many ways, breakfast really is the most important meal of the day!

What you eat in the morning sets you up for how you are going to feel and function throughout the rest of the day.

That is why it is so important to start your day off with a meal that is loaded with nutrients like fiber, probiotics, and antioxidants.

Our Living Chia Breakfast Bowl meets all these criteria and so much more!

Not only is it loaded with nutrition but it is also delicious and super simple to make. With just a few minutes of overnight prep can make your mornings so much easier!

This detox recipe is so tasty that you’ll want to eat it even after you finish your 21 Day Detox!