The Bulletproof Diet is a science-based approach to nutrition and wellness that is tried, tested, and proven to make life more awesome. It emphasizes consuming healthy fats, minimizing toxins, and reducing inflammation to enhance energy, focus, and overall well-being. While the diet can seem complex, incorporating its principles into your daily life can be simplified with a selection of delicious and easy-to-prepare recipes. This article explores various Bulletproof diet recipes, focusing on breakfast options for both adults and children.
Bulletproof Coffee: The Cornerstone of a Bulletproof Morning
My favorite way to start any morning is with a steamy cup of Bulletproof Coffee. Bulletproof Coffee (or Butter Coffee) is a rich, creamy coffee drink filled with healthy fats. This pick-me-up is made with coffee, grass-fed butter, and MCT oil. “Bullet Coffee” has many added health benefits that I just don’t get from regular black coffee. This drink is not just a caffeine boost; it's a carefully crafted concoction designed to provide sustained energy, mental clarity, and satiety.
The Key Ingredients
To make a truly Bulletproof Coffee, it’s important to use the right ingredients, and there are lots of variations and add-ins I’ve come to love.
- Coffee: I love that Bulletproof coffee beans are clean, toxin-tested, and ethically sourced. Choosing high-quality beans is crucial for minimizing mycotoxins, which can negatively impact performance.
- Ghee: While you can use regular butter, ghee makes this recipe lactose-free! I love to find a ghee that is grass-fed and chock full of butyrate, Omega-3s, vitamin A, and CLA. Plus, ghee makes this the creamiest latte you’ve ever had. Ghee is clarified butter with the milk solids removed, making it a suitable option for those with lactose sensitivities. Grass-fed ghee is rich in beneficial nutrients like butyrate, omega-3 fatty acids, vitamin A, and conjugated linoleic acid (CLA).
- MCT Oil: MCT Oil is sourced from coconuts and contains two of the most ketogenic MCTs in coconut oil: C8 and C10. MCT’s are saturated fatty acids that are easier to digest than other types of fat, so they’re great for digestion. MCT oil is a concentrated source of medium-chain triglycerides, which are easily digested and converted into ketones, providing a quick and sustained energy source for the brain and body.
Optional Enhancements
- Pink Himalayan Sea Salt: Pink Himalayan Sea Salt contains over 84 minerals and trace elements. It helps me stay hydrated and healthy throughout the day. This adds a boost of minerals to your morning routine.
- Ground Cinnamon: Ground Cinnamon is loaded with antioxidants that protect the body from oxidative damage. It’s also anti-inflammatory and has been linked to a reduced risk of heart disease. It can also help reduce blood sugar levels and keep them more stable throughout the day, which can help curb cravings. Cinnamon not only adds flavor but also provides antioxidant and anti-inflammatory benefits and helps stabilize blood sugar levels.
How to Make Bulletproof Coffee
Place all ingredients in a blender and blend until fully combined and smooth.
Ingredients:
- 12 ounces Bulletproof Brewed Coffee
- 2 tablespoons Ghee
- 1 tablespoon MCT oil
- pinch pink salt
- ½ teaspoon ground cinnamon
Serve immediately. Many people, including myself, enjoy ghee coffee as one of the best morning beverages.
Read also: What to Eat on the Bulletproof Diet
Why Add Butter to Coffee?
Coffee with butter might sound strange at first, but it’s not as crazy as it sounds! Adding a pat of butter to your coffee can add a good dose of healthy fat to your diet first thing in the mornings, especially if you usually drink coffee on an empty stomach. This helps give you energy so that you don’t end up with a caffeine crash. Butter also makes your coffee super creamy, like the best latte.
Does Bulletproof Coffee Break a Fast?
If you’re doing a traditional fast, where you’re abstaining from all food and drink, then yes, bulletproof coffee will break your fast. However, if you’re focusing on staying in ketosis, then bulletproof coffee won’t interfere with that.
Bulletproof Breakfast Ideas for Kids
Not all Bulletproof readers have kids - but those who do frequently ask, “What the heck should I feed my kids?” It’s hard to get kids to eat healthy food when they’re used to chocolate frosted sugar bombs for breakfast. Getting children on board with a Bulletproof lifestyle can be challenging, especially when they are accustomed to sugary and processed foods. However, with creativity and persistence, you can introduce them to nutritious and delicious options that align with the Bulletproof principles.
Quick and Easy Options
- Pastured Eggs and Bacon: Pastured eggs and organic pastured bacon make a great breakfast. This classic combination is a protein-packed and satisfying way to start the day. Make sure not to overcook the eggs - you want the yolk still runny or else you risk supplying your child with oxidized cholesterol which is bad for them.
- "Get Some" Ice Cream: Try “Get Some” ice cream for breakfast. It’s very fast - just pull it out of the freezer in the morning - and what kid wouldn’t jump up and down in order to get some ice cream for breakfast? This unconventional breakfast option can be a hit with kids, especially when made with healthy ingredients.
On-the-Go Snacks
- Coconut Bowls with Berries: Split open a young thai coconut, cut it in half, and scoop out the soft inside to make a bowl. Fill the coconut bowl with berries and a sprinkle of coconut flakes for a refreshing and nutrient-rich snack.
- Grass-fed Butter and Crackers: Bring grass-fed butter to spread on gluten-free crackers (we recommend Mary’s Organic Crackers) or vegetables during road-trips. Sprinkle with pink Himalayan salt. This simple snack provides healthy fats and minerals while on the move.
Understanding Key Ingredients
What is MCT Oil and what are the benefits?
MCT stands for medium-chain triglycerides or medium-chain fatty acids. This type of fat is most often derived from coconut oil or palm oil. MCT oil is colorless, odorless, and stays liquid at room temperature, which makes it perfect for blending into drinks, smoothies, and other recipes. It’s great for added energy and a sharper brain! It also suppresses hunger, provides quick/clean energy, supports immune health, and can help you lose unwanted fat.
What is Pink Salt and why is it healthy?
Pink Himalayan sea salt contains over 84 minerals and trace elements, including calcium, magnesium, potassium, copper, and iron, so it’s more than just a flavoring for meals and recipes. I love the little zip (plus all the minerals!) it adds to this recipe, but it’s totally optional.
Read also: The Truth About the Bulletproof Diet
What makes this coffee recipe Keto Friendly?
Those following a ketogenic diet focus on high-fat, low-carb. So keto coffee generally refers to any coffee recipe that contains healthy fats and no sugars. Drinking black coffee is fine on this diet, but adding healthy fats, as in this bulletproof coffee recipe, makes it a better option than regular coffee.
Read also: Potential Downsides of Keto Coffee
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