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Best Fat-Fuelled Breakfasts and Morning Elixir Recipe

 

I gave up oatmeal breakfasts years ago. They weren't working for me at all. I was gaining weight despite doing all the right things like loading my oats up with coconut oil, nuts and seeds to bring down the glycemic load. It was simply too much carbohydrates for my slower metabolic type.

Carbohydrates continue to be that macronutrient of debate. Some people can thrive on a diet that is rich in whole grains, lentils and beans, and others do not. As you UnDiet enthusiasts already know, there is no one diet for all.

After years on a predominantly vegan-style diet, one that would be described as healthy and balanced,  I was gaining weight, hungry all the time, and my sleep was impaired. I developed cavities in my teeth, and my nervous system was slowly being blown to pieces until adrenal fatigue kicked in. I felt hungry all the time and after a car accident in 2011 when my body and mind just couldn't recover, I knew some changes needed to be made.

That is when I swung the door open and welcomed in the dreaded macronutrient, the one that we've been taught to fear by mainstream media and yogurt makers alike: fat.

I was already eating loads of coconut oil, flax oil, olive oil, nuts and seeds, but my body needed more. Increasing the fat in my diet changed my health.

Increasing the fat in my diet changed my health.

I welcomed in ghee (clarified butter) by the bucketful (okay, maybe not bucketful but by the heaping spoonful for sure). I started cooking with it, adding it to my morning elixirs, tossing steamed vegetables in it and smearing it on my almond bread.

Very rapidly the extra weight I had been holding dropped without effort, my body pain from the car accident decreased, my eczema and psoriasis healed and my sleep improved. All of this happened very quickly.

What Fat Does In The Body

  • Helps form our cell membranes
  • Offers us a rich source of energy
  • Protects our nervous system
  • Helps us make hormones
  • Forms our brains
  • Supports effective functioning of the nervous system
  • Nourishes our skin from the inside out
  • Stabilizes blood sugar levels
  • Lubricates our joints
  • Tastes delicious!

Choosing Your Fats

The key for me was incorporating more saturated fat, and I chose to find options that were more sustainable to where I lived. Sure, I could have feasted on avocados and coconuts and their oils, but in Canada, we're a far way from the tropical climates that house these culinary delights. So I turned to grass-fed, traditional saturated animal fats.

When it comes to saturated fats, or any fat for that matter, quality counts. We need to avoid conventionally raised animal derived foods that have not only been abused, but are full up with drugs and diseases. Check out your local farm or farmer’s market to ensure you are buying products that come from high-quality, sustainably raised, grass-fed animals.

Get To Know The Traditional Saturated Fats

Saturated fats (ghee, grass-fed butter, grass-fed meats, cold pressed coconut oil etc), work to protect the unsaturated fats (the fats found in nuts and seeds) from damage in the body - almost acting as antioxidants to protect the beneficial properties of those fats. In general, the North American population has been encouraged to decrease consumption of healthy saturated fats and medium-chain triglycerides, through predominantly unfounded research and propaganda from various lobbyists (I see you margarine and the Health Check programs). As the saturated fat is lowered in our food, most often denatured polyunstaturated fats and chemicals are increased to provide the flavour and mouthfeel feel humans love so much from fatty foods.

The quality does count and when I talk about saturated fats, I am not referring to french fry grease and caged feedlot animals.  Quality counts far beyond quantity. A little saturated fat goes a long way.

Ghee

Clarified Butter - Ghee

Best Uses:

  • Cooking oil
  • Added to warm elixir drinks
  • Melted over steamed vegetables
  • In place of butter in all recipes

Coconut Oil

Coconut Oil

Best Uses:

  • Delicious in baking
  • Melt and drizzle over popcorn
  • Stir into warm elixirs
  • Cooking oil for soups
  • Homemade body care
  • Personal lubricant (though not compatible with latex)

Tallow and Lard

Best Uses:

  • High heat cooking
  • Stir fry or light pan fry
  • Roasting vegetables

My Favourite Fat-Rich Breakfast

Fat-rich breakfasts are a staple in my life, a daily affair that keeps me full, satiated and energy stable until lunch. I eat less grains than ever before, more fat and feel better than ever.

This is my experience. Every body has its own unique needs and your job, as the wonderman or wonderwoman in charge of your body, is to tune in and pay attention to what is working, what isn't working and be brave enough to make some changes when the changes are needed. It can be tricky when we've subscribed to one way of eating for an extended period of time.

We’ve been told so often that fat in the diet is bad for us and causes serious health problems like obesity, heart disease and cancer. Newer research is showing that the low-fat diet craze was based on a load of hooey.

In this video I share everything I love about ghee and the other fat fuelled foods that get my day rocking.

Fat-Fuelled Elixir

Rating 

Prep time: 

Cook time: 

Total time: 

Yield: 1 serving

A fat-rich morning elixir to keep blood sugar stable, your immune system humming and your skin glowing.

Ingredients

Make It Like So
  1. Place all ingredients in your venting blender and blend until smooth.
  2. Enjoy
  3. Note: If you don't have a venting blender, you can blend this with regular water and heat over the stove or blend with a small amount of regular water until mixed, transfer to your mug and add the hot water.

 

Inspired to eat more fat for health. This looks delicious! via @MeghanTelpner


More Fat Fuelled Breakfast Ideas

Layered Chia and Almond Parfait

Chocolate Almond Parfait

by Against All Grain
A delicious and easy make-ahead breakfast that incorporates the delicious fueling omega 3s from chia seeds, along with a creamy scoop of almond butter.

GET THE RECIPE


Grain-Free Almond Bread

Grain-free paleo almond bread recipe

One of my own favourite recipes. We bake up a loaf of almond bread nearly every weekend. We use whole almonds and grind them in the food processor which makes this far less expensive than already ground almond meal. You can make this vegan by swapping the eggs and using chia paste.

GET THE RECIPE


Grain-Free English MuffinsPaleo English Muffins

by Running To The Kitchen

As I am allergic to eggs, it's always tough to find baking recipes that don't use eggs as the main binding agent. That these english muffins are grain-free and egg-free makes me extra happy about this recipe.

GET THE RECIPE


Veggalicous Quiche

Vegetable Quiche

Feature in The UnDiet Cookbook and available at Dahl House Nutrition

This is one of my favourite recipes from my cookbook. And my friend Kristin also loved it so much that she featured it on her blog, too (hence the link above). I most often make this without the crust so it's more like a tortilla. If you make the vegan version with tofu, it won't be as fat-rich as if you use eggs, but you can always whip up a cashew mayo to slather on top!

GET THE RECIPE


Huevos Rancheros with Avocado Salsa Verde

Huevos Rancheros

by Cookie and Kate

Savory Mexican-style breakfasts are the best! Load up on avocado or guacamole for all of that fat-fuelled glory, plus you'll get a load of protein from beans and eggs. For an egg-free version, substitute some scrambled tofu.

GET THE RECIPE


Avocado Green Smoothie

Avocado-Green-Smoothie

by Love and Zest

The combination of avocado, greens and coconut milk provides a simple, satiating breakfast. If you wanna be hard core, you can swap half (or all!) of the frozen fruit for a green apple.

GET THE RECIPE


Slightly Sweet Grain-Free Granola

Grain-Free Granola

by Pure and Simple Nourishment

For those of you who crave cereal in the morning, this grain-free granola will satisfy you because it's packed with fat from nuts, seeds, coconut oil and coconut butter.

GET THE RECIPE


Coconut Cashew Hot Smoothie

Coconut Cashew Hot Smoothie

by Kitchen Sanctuary

Coconut milk, cashews, toasted coconut, maca - it's like having a warm hug in a glass. Instead of white chocolate, pop in a tablespoon or two of cacao butter (you know, the original white chocolate).

GET THE RECIPE

Get empowered! Enjoy this directory of Healthwashing resources that will empower you to understand food labels. Learn More

Ghee Image: iStock/marekuliasz
Coconut Oil Image: iStock/sitriel

31 Responses to “Best Fat-Fuelled Breakfasts and Morning Elixir Recipe”

  1. Tara said…
    Love this! Thanks so much for sharing Meghan!
  2. marianne charbonneau said…
    when I went to the link for the vegalicious quich, the intro says the crust is made of amaranth. however the ingredients say millet. would it make in difference in the prep method?
    • Meghan Telpner said…
      I would recommend using millet. I am not sure why it says amaranth in her intro.
  3. Erin Carter said…
    Thanks so much for including my granola! Love your blog by the way xoxo
  4. Cecilia said…
    OMGosh! Your journey sounds like the nightmare I've been in for the past 3 years! It started with a slip on some ice and the ensuing fall resulted in me breaking my back in two places. About a year and a half in, healed finally thanks mostly to an amazing, intuitive craneo-sacral practitioner, I sold my business, which had been baking! I still loved what I did but I felt like a hypocrite! I couldn't eat or digest what I was creating. I was (am!) gluten intolerant and sugar is poison too...and here I was living and breathing it! I cut out gluten and sugar, and because I'm sensitive to caffeine, eliminated that too, including chocolate :( But, sleep is more important than chocolate, so no worries...but worries over what TO eat, continue! I have tried eating oats and they don't work for me. I've made breakfast bars that just set me up for day long overeating and cravings, even when made with excellent ingredients and sweetened only lightly with honey. I like juicing but not every day, as it doesn't always leave me satisfied. I'm still trying to discover what to eat! My weight, if I lose any, comes right back on. I have recently learned that depression is linked to low cholesterol. My cholesterol has always been naturally low, to where heart patients are asked to go! So...I know I can handle the fat but aside from eating spoonfuls (bucketfuls :) of ghee, I need to figure out what this gorgeous, glorious body wants for breakfast, lunch and dinner! Eager to hear more! <3
  5. Harper Smith said…
    Butter and ghee prices are going through the roof. I have a friend who has decided to make her own butter. I know people who make their own ghee from butter. But, if you were going to start from scratch (creme) and make butter and then make ghee, what would your method be?
    • Meghan Telpner said…
      If you're asking me how to make butter, your best bet might be to ask your friends already doing it. I've never attempted making my own butter.
  6. Kelly said…
    Great article and some great recipes to try. Where do you get ghee in Ottawa or Toronto that is from a grass fed source?
  7. Amanda said…
    Love these ideas! I am curious how you realized that you were allergic to eggs, and if you are able to mention what you think are your eczema / psoriasis triggers.....
    • Meghan Telpner said…
      I did a rather informal elimination diet and narrowed it down to eggs and pineapple. I then had a food sensitivity test done (via blood work) and both of those came up very high. Those are my top eczema triggers. Healing the gut and immune support are key to getting to the root cause. I can now have eggs infrequently without issue.
  8. Lana said…
    Thank you thank you thank you ☺️My barely moving metabolism needs the fat. Eating fat makes me nicer to be around, my children thank the fat?
  9. KP said…
    Hi! Just wondering about people who don't have gallbladders..processing a lot more fat just won't work. Any thoughts would be appreciated.
    • Meghan Telpner said…
      Hi Karin, That's a great question and I would hope your natural health care practitioner has you on digestive support with all your meals. Typically someone without a gallbladder would need some emulsification support and it's always best to work with someone directly who is familiar with your health history.
      • KP said…
        Many thanks Meghan for the reply! I am seeing a new Dr. on Tuesday and looking forward to discussing this with her.
  10. Jacqueline said…
    Awesome post! Thanks for all the info and your honesty regarding your journey. Great breakfast ideas too!

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