Breakfast Three Ways (#3 May Shock You!) Supercharged Nut Butters

Good Day Keto Friends!  How is your journey going?  As we move through the second week of January most of you are hopefully back into your routines and are steadily moving towards your goal of a healthy and successful 2017.  Today I thought we would discuss what has been a fairly controversial and at times confusing issue in the world of nutrition - Breakfast.

Many people wake up in the morning and cannot wait to get downstairs to eat, they are just famished from their overnight “fast”.  For others, breakfast is a huge hassle, the most rushed meal of the day with all this pressure around it - you are told that if you get it right, there’s nothing you cannot accomplish, get it wrong you may as well just go back to bed.  As a Holistic Nutritionist I have come to understand that breakfast done right can indeed set you up for success - but it’s the done right part that is up for interpretation.  The reality?  Just like everything else there is no one answer…it’s about you, your circumstances and what works for you.  There’s not enough room in this blog to go through all of the intricacies in this topic but here are a few options available to you depending on which of three groups you land in - the fundamental principle for everyone of these however is to aim for stable blood sugar - always.  One more caveat - for children going to school the answer is always to start their day with a decent breakfast that includes some healthy protein and good fat.  Please please avoid the sending them off with nothing but carbs in their tummies it’s just not enough.  See my hack below for turning regular almond butter into a powerful source of healthy fat and protein

For adults we have a bit more flexibility:

Situation 1- FEED Me!

You must eat breakfast or you just won’t make it to 10 am never mind lunch.  In this case you must make your breakfast count.  The most important advice I give clients on breakfast is that unless they are making a breakfast shake it should not be all that different than any other meal of the day….in other words, buck convention and avoid having dessert for breakfast.  Have protein, healthy fat and low GI carbs…in English?  Eggs with a side of fish or meat and some wilted spinach, or leftovers from last night’s dinner, a slice of frittata topped with guacamole and salsa…even, taking a page from other cultures - a bowl of soup.  All of these are nutritious and sustaining - it takes a bit of planning but it is worth it.  Feeling peckish mid morning?  You may need to add a bit more protein or fat to your breakfast or perhaps consider having a Keto O/S shake to get you through to lunch.

Situation 2 - No Time but Hungry

I will spare you the lecture on the importance of taking time to sit and nourish your body - life just doesn't always work out that way.  That said the principles of protein, healthy fat and healthy carb holds here too.  A giant shaker bottle of fruit with or without protein is not going to serve you well.  Here’s a better formula that tastes great and will keep you going all morning:

  • 1-2 scoops protein powder (I love Bulletproof Upgraded Collagen - no taste, top notch quality. You an also use Whey protein instead if you know that you tolerate dairy)
  • Unsweetened almond milk or coconut milk (use canned coconut milk - full fat, dilute with water for volume especially if adding Keto O/S - you want a good 12- 16 oz)
  • 1/2 cup raspberries OR 1 TBSP unsweetened cacao Powder (Bulletproof or Giddy Yoyo are great brands)
  • 1/4 to 1/2 avocado for creaminess and some extra fat and fibre
  • 1 cup packed baby spinach leaves OR a good quality greens powder
  • If you are using Keto O/S add a pouch of the Orange Dream to the Raspberry version or the Chocolate Swirl to the Chocolate Version
  • A tablespoon of Almond Butter
  • If not using Keto O/S you can sweeten with a bit of Stevia or Erythritol

Blend till smooth with or without ice and enjoy!  The chocolate version in particular can also be enjoyed warm on a cold day when a cold shake just doesn’t seem right.

Situation 3 - Not Hungry

You wake up and you are just not hungry.  Gone are the days where you have to force yourself to choke down breakfast - you may simply not need food right now and that’s ok!.  Enjoy the fact that unlike so many other people your blood sugar is stable enough to carry you through the night and into the morning.  You are a perfect candidate for Intermittent Fasting (next week’s post).  In your case, just make sure you hydrate and.… 

  • You can also choose to have some healthy fat with your coffee or tea to keep your brain happy through the morning and keep you focused - either by adding a full to half pouch of KetoKreme (easiest) or by making a Bulletproof Coffee (blend 1-2 TBSP Brain Octane Oil and 1-2 TBSP of either Butter, Ghee or Coconut Butter with coffee and cinnamon).
  • For women over the age of 40 there is an argument that says that we do better with some protein first thing in the morning so you can either have an egg on the side or, easiest solution, add a couple of tablespoons of Upgraded Collagen to your coffee or tea.
  • If you get hungry or find yourself losing focus mid morning - having a Keto O/S shake should do the trick to get you back into balance and keep you chugging easily till lunchtime.

So there you have it - three different breakfast scenarios, all designed to cater to you and to keep your energy and focus high through the morning and help your blood sugar stay stable - in itself is a critical piece to burning fat instead of storing it. 

I have included the use of Keto O/S in all three scenarios as it introduces ketones to your body which themselves deliver a host of health benefits including helping your body access fat stores for fuel while improving mental focus, managing inflammation and stabilizing blood sugar.  But a quick note to those of you who are using Keto O/S for fat burning - know that this product while effective (just check out the stories on the Pruvit Corporate Facebook Page) takes time to work its magic and cannot do it alone - for optimal results you must do your part.  Hone in on your healthy diet, eliminate excess and processed carbs, get moving, hydrate and get good quality sleep.  Do this consistently and you should see results as so many of my clients and so many others have since it hit the scene.  Those who take Keto O/S and carry on with their unhealthy lifestyles will still see and experience benefits but it will take more time and they may be less visible and more experiential (ie more energy, better blood sugar, less inflammation but the bikini bod may take a bit longer to achieve).  In other words, you will still get health benefits but it may take longer to see the results in your body composition.

Check out my recipe below for amping up the nutritional value of nut butters and, as always, if you’d like to introduce Keto O/S into your lifestyle just go to: to place your order.  You can reach out to me at with any questions or for support.  To see how ketones work in your body watch the video at:

For more recipes and tips on following a Low Carb or Ketogenic Lifestyle you can follow me on social media links below.

As always, thank you so much for reading and for all your questions!

Warmest regards,

Facebook: KetoNat

Instagram: @nathalieniddam


Looking for Help Paying Holiday Bills?

If you are using and loving Keto O/S, did you know that you could get your product for free, and earn some money all while helping your loved ones experience better energy and health?  If you are interested in learning more about this opportunity please send me an email: and I can fill you in on the details.

SuperCharged Keto Sesame Butter Balls

We think of nut butters as high protein foods but unfortunately they are not quite as protein rich as we think.  This easy to execute strategy delivers more healthy fats, and a bit more protein without anyone being the wiser.  Use these as fat bombs, throw them into your smoothies or spread on Keto Bread for a delicious snack.


  • 4 Tablespoons Sesame Butter (also called Tahini I used it to deliver calcium but you can substitute any nut butter you enjoy)
  • 2 Tablespoons KetoKreme (for sweetness and healthy fats)
  • 1 Tablespoon Bulletproof Brain Octane Oil (more Keto producing Fats)
  • 2 Tablespoons Bulletproof Upgraded Collagen Powder (or other high quality protein powder just make sure carbs are low!)
  • 2 Tablespoons Unsweetened Shredded Coconut
  • 1/4 teaspoon cinnamon (to stabilize blood sugar)
  • Stevia or Erythritol if you need more sweetness (optional)


  • Combine all ingredients in a small bowl and mix until well blended and smooth
  • Using a melon ball scoop or round spoon scoop into 7 balls
  • refrigerate and enjoy
  • Each ball delivers: 9g Fat, 2g net carbs, 3g protein

Notes:  The shredded coconut adds body to these balls - if you are going to use this is a spread you can omit the coconut if you wish.  I like it for the added fibre, natural sweetness and texture - your choice!

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