So all day yesterday I was trying to hit that perfect keto ratio of 65% calories from fat + 30% calories from protein + 5% calories from carbs.  Now keeping the carbs low is easy (at least for a few days) - eat 100% meat! I don't know about you, but eating only meat for more than a couple of days in a row would drive me crazy! I want my salad! We are salad eaters in my house! Even Eggs have one carb a peice! And Cheese has a carb for every ounce serving!

What would I do?

Then I found it on the web - Quick and Easy Hollandaise Sauce RECIPE! (giving credit to! - http://ketodietapp.com/Blog/post/2014/08/12/Easy-Hollandaise-Sauce )

I remembered from way back to my youth, one of the first recipes we had to master and memorize in Home Economics (in 6th grade no less) was Hollandaise Sause! (we had to learn to make from memory 3 sauces - White - Brown - Hollandaise and I love HOLLANDAISE! but haven't had it for years! Decades maybe!) Its really high in calories - but really low in carbs! AND the keto woman did the math to reduce it to a single serving size! ---- SAUCY SNACK!!!

Total Carbs 1.5 grams
Fiber 0 grams
Net Carbs 1.5 grams
     
Protein 3.1 grams
Fat 29 grams
of which Saturated 17.1 grams
     
Energy 274 kcal

the fat is 86% of the serving! And I love Hollandaise Sauce. And I can cook. So... Yes I gave it a try!

It was awesome. I did make a slight change - I used Apple Cider Vinegar instead of Lemon and I used regular yellow mustard instead of dijon mustard.

As I recall it takes about 3 minutes to make??? not long - remember to whisk or stir constantly.

Ingredients (makes 1 serving):

  • 2 tbsp butter or ghee
  • 1 large egg yolk, free-range or organic
  • ¼ tsp dijon mustard (my recipe for home-made mustard is here)
  • juice from ¼ lemon (~ 1 tbsp)
  • pinch salt or more to taste
  • ½ tbsp water or more if too thick

Go to the website for excellent step by step instructions with pictures! And KETO up!

http://ketodietapp.com/Blog/post/2014/08/12/Easy-Hollandaise-Sauce

Oh BTW - the reason we were taught those 3 sauces first was because a good sauce can disquise a multitude of cooking errors! ;-) This Hollandaise sauce can add needed fat and flavor to most meals!

You are welcome!

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