My first encounter with coconut chips/flakes was in January 2014, while waiting for my flight to Moscow from Phuket International Airport in Thailand. I wrote about it extensively in Ketone Power. I also wrote about my thai-coconut-frenzy here.
After getting back to Romania I wanted to see if I can find these dry roasted coconut chips in a non-exotic country. It took me 1 trip to my local natural plant shop (also supplement supplier) to make it happen. Thank you global supply!
They import it from Hungary and they are available at a decent price. It is ~$4 for 200g (~6.5 oz).
While in New York City in Sept. 2014, I found a similar product in HomeGoods near the Target from Flatbush in Brooklyn. The price was a bit higher, ~$7 for ~100 (~3.5 oz).
Anyways, the coconut chips I am now using have the following (according to their labels):
Nutritional Information (per 100g):
Energy Value: 2492KJ / 604kcal
Minerals: calcium, iron, potassium, phosphorus, sodium, magnesium
I believe you can find coconut chips or flakes in many stores near you. You have to know how to search. Also, you can always go to Amazon.com…
Keto Cereals – The Stuff
I do not eat them regularly, because I do not always eat breakfast. So, I eat them:
– sometimes when I have breakfast and I’m not in the mood for cooking
– sometimes after heavy lifting
Here are the basic ingredients that I use (same pic as above):
- 15-20g (~0.5-0.7 oz) coconut chips/flakes
- 13g (~0.46 oz) whey powder
- 4g (less than 1tsp) raw unsweetened cocoa powder
- 70g (~2.47 oz) full fat yoghurt
- 60g (~2.10 oz) berries (cranberries and raspberries in this case)
- 3g (less than 1 tsp) raw potato starch (my unusual extra ingredient to feed the healthy bugs in the gut)
- 30-40 ml very cold purified water
- 15g (~0.5oz) heavy whipping cream
First I mix the: berries, flakes, cocoa, whey and the raw potato starch. These are the dry ingredients.
Then I add full fat yoghurt
Then I mix them all together
Then I add a bit of purified water (if you want it thicker, add less water and more yoghurt)
And there you have it (+ heavy cream). Sorry for the less aesthetic aspect! I’m a brute, I know….
You don’t need to stick to the quantities that I’m using.
You can also add or remove ingredients from the list. For example, you can add a bit of olive oil to the mix, to make it more ketogenic. Be inventive!
My cronometer says that this recipe yields (these are approximate values):
If you wanna know the net carb content:
Net Carbs: 7.8g
What would you add or remove from the list to make it convenient for you? Give me some ideas! I’d like to experiment.