Pure Keto Decadence: Low-carb Zabaglione With Meringues For The Fat Fast

Pure Keto Decadence for The Fat Fast by The Nourished Caveman 5A

Keto decadence for the fat fast!

The idea for this dessert came to me during my first fat fast.

I had been losing weight slowly but steady, then all of a sudden it stopped. For two weeks I was not budging an ounce.

After a bit of research I decided to try a fat fast.

The fat fast was created by Dr Atkins, with the exact purpose of breaking a weight loss stall.

It can also be used by insulin resistant people (like me) who have a really hard time getting and staying in ketosis, to accelerate the process.

The first time I did it, I broke out of the stall and lost two pounds. (A lot for my slow standards)

The main problem was just: What do I eat all day?? Most options for the fat fast include cream cheese or heavy dairy or macadamias.

I am off dairy and recently discovered have a sensitivity to macadamia nuts. So what am I to eat? Just coconut oil all day? Blah!

Pure Keto Decadence for The Fat Fast by The Nourished Caveman A3

More about the fat fast.

First of all let me explain a bit better how this fat fast works:

It is a 3 to 4 day cycle where you consume less than 1000 calories a day, and 90% of those calories must come from fat.

Is is good to break up your 1000 calories in to 4 or five mini meals of 200 to 250 calories each.

Technically you are not supposed to have any carbs at all, but in reality a 1% to 2% of calories for carbs is ok.

One of the great benefits of doing this fast is that you will get into deep ketosis and if you were struggling with cravings, why will also be gone when you are done.

What about the nutrition?

Let’s be honest. Cream cheese and macadamias are not exactly nutritionally complete.

That is why you only do this for 3 to 5 days and only every 6 months or so.

But what if you could make even those few fat fast days nutrient rich? Adding organic free range eggs will accomplish just that. (Yes make sure they are organic, possibly pastured, because the omega 3 to omega 6 profile is quite different from commercial eggs!!)

So with this recipe you get all the necessary fats, a bit of protein, but also you get all the precious nutrients.

Look at this comparison of pastured VS conventional eggs done by Mother Earth News Magazine in 2007

Vitamin A:

  • Conventional: 487 IU
  • Pastured avg: 792 IU

Vitamin D:

  • Conventional: 34 IU
  • Pastured avg: 136 – 204 IU

Vitamin E:

  • Conventional: 0.97 mg
  • Pastured avg: 3.73 mg

Beta-carotene:

  • Conventional: 10 mcg
  • Pastured avg: 79 mcg

Omega-3 fatty acids:

  • Conventional: 0.22 g
  • Pastured avg: 0.66 g

How much should I eat of it?

This recipe makes six portions of 367 calories each, so if this is all you are going to eat, have 3 servings per day, maybe divided in to 6 smaller meals.

What I would recommend is that you use this for one meal and maybe eat some coconut sour cream for breakfast and some bacon for dinner.

Sounds pretty good right?!

I hope you will enjoy it!

PS What the heck is zabaglione??

Yet again another flash from the past!

As a kid in Italy my mom would make it for my stepdad and me, as an energy snack”. It is also a famous dessert! Of course the Italian version is full of sugar…Here I tried my best to translate the recipe in to a no-sugar one. It might not be sweet enough, if your palate is not keto-adapted yet. Once you have been eating keto for a while this will seem indecently sweet!

IF YOU LIKE THIS RECIPE PIN IT BY CLICKING THE IMAGE HERE BELOW

Pure Keto Decadence for The Fat Fast by The Nourished Caveman A2.jpg

 

Low-carb Zabaglione With Meringues For The Fat Fast
 
Prep time
Cook time
Total time
 
This indulgent dessert was designed for a ketogenic diet, but it is so delicious that it can be enjoyed by everybody!
Author:
Recipe type: Dessert
Serves: 6
Ingredients
  • 6 medium organic eggs, yolks divided from whites.
  • 1 gram Powdered stevia
  • 3 medium organic strawberries
  • zest of 1 organic lemon (peeled with a potato peeler)
  • 1 stick organic butter
  • 4 tablespoons coconut oil
  • 2 teaspoons Vanilla extract (divided)
  • 1 cup heavy whipping cream
Instructions
  1. For this recipe you will need a blender and a hand mixer.
  2. Meringues:
  3. Pre-heat the oven to 200 degrees.
  4. In a large enough bowl place the egg whites, ½ of the stevia and 1 teaspoon vanilla extract.
  5. With the hand mixer whip the egg whites, starting with a slow setting for about 30 seconds, until they become foamy, then on the fastest setting, till they get stiff and hold a peak.
  6. Set aside about ⅓ of the egg whites for later.
  7. Now line a cookie sheet with parchment paper.
  8. Gently spoon the egg whites into a pastry bag with a large nozzle.
  9. Squeeze little round mounds of egg white on the cookie sheet in a decorative fashion.
  10. Set the cookie sheet in the oven and bake for 3 hours with the door slightly ajar.
  11. Meringues will be ready when they sound hollow when tapped.
  12. Zabaglione
  13. Start melting the butter and coconut oil n a small heat resistant bowl, (big enough to fit the egg mixture too) set in a small saucepan of boiling water. (bain marie)
  14. In a blender put the washed and trimmed strawberries, the zest of the lemon , the rest of the stevia and the vanilla extract.
  15. Mix the eggs well, until smooth and foamy.
  16. Once the butter has melted, slowly pour the egg yolk mix into the bowl, while mixing all the time with the hand mixer on the slowest setting.
  17. Now add the rest of the whipped egg whites in and mix gently.
  18. Keep mixing the zabaglione, while holding the bowl, so it will not spin.
  19. Cook for about 5 minutes, making sure that it does not stick to the sides of the bowl.
  20. It should be light and frothy when done.
  21. Remove the bowl from the boiling water and set aside.
  22. Whipped Cream
  23. In a previously chilled bowl, pour the heavy cream.
  24. Whip with the hand mixer on high speed until stiff.
  25. Now in a pretty glass layer the zabaglione with the meringue and top with whipped cream.
  26. Serve immediately or pre-make and chill in the refrigerator. Can be made the night before!
Nutrition Information
Serving size:  Calories: 367 Fat: 36 Trans fat: 0 Carbohydrates: 2.97 Sugar: 0 Protein: 6.66

 

Keeping it fluffy!

Keeping it fluffy!

 

Meringues just out of the oven

Meringues just out of the oven

 

Pure Keto Decadence for The Fat Fast by The Nourished Caveman 1B

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Comments

    • The Nourished Caveman says

      Martina, thank you so much! I love your blog and I am waiting for your app for Android!! I do not have an ipad or I would have bought it right away!
      I am so pleased that you liked the recipe :)

      • says

        Hi Vivica, thank you so much for you kind words! Just to let you know, I sent you an e-mail (via this website) but I’m not sure if you received it?

    • The Nourished Caveman says

      Yes Marie! As you can see from the photo with the hand mixer, I put everything in the bowl (which is inside the saucepan with water) and mixed it till it was cooked. this way it will stay very light and fluffy, and achieve that lovely smooth texture! :)

    • The Nourished Caveman says

      Dana
      if you do not have a digital scale, the best way to do do it is to use your sense of taste ;)
      Really, just put a little bit and then taste! Increase as needed. We all have different taste, especially when it comes to sweet…I can do completely without the stevia and be fine, but most people are used to a sweeter taste, so they need it to fully enjoy the recipe!

  1. says

    I just started on this keto journey and I havent done a fat fast yet. I dont have one planned, but maybe I should do one soon! I’m a little iffy about little to no protein though. I dont want to lose my muscle!

    • The Nourished Caveman says

      Linda
      a fat fast should be only done for few days, to either get back in ketosis or break a stall, but looking at your photos I do not think you need it!!
      You could do it for only 3 days, to make sure you do not start losing muscle! it should work just as well! :)

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