Back-to-school breakfast ideas to fuel your brain with healthy fats

KANSAS CITY, Mo. -- There's so many do's and don'ts when it comes to fueling your kids up for a school day. Personal trainer Liz Kamschroeder from Laser Sharp Fitness visited FOX 4 on Tuesday, Aug. 23 to share some easy-to-follow recipes to incorporate those suggestions. Liz says one of the things parents should be doing is incorporating healthy fats.

Liz will be a part of an event call LowCarb KC. Click here to learn more.

Toasted Cinnamon Vanilla-Coconut cereal (The Wicked Good Ketogenic Diet Cookbook)

• 2 cups unsweetened shaved coconut
• 1/2c crushed walnuts
• 1 vanilla bean, seeds scraped out
• Ground cinnamon
• Powdered stevia
o Preheat oven to 350
o Line a rimmed baking sheet with parchment paper
o Spread out coconut and walnuts in an even layer on the prepared sheet. Toast in oven until light brown, about 5 minutes
o As soon as the coconut and walnuts come out of the oven sprinkle with vanilla, cinnamon and stevia and toss to evenly coat. Taste and adjust the flavor as desired
o 1/2c: 239 cal, 14g fat, 8g carbs, 4g protein

Buttery Coconut bread (Keto in 28)

• ½ c. butter, melted plus more for greasing
• 6 large eggs
• ½ tsp stevia
• 1 c. almond flour
• ½ c. coconut flour
• 1 tsp baking powder
• 1 tsp pure vanilla extract
o Preheat oven to 350
o Lightly grease 8x4 inch loaf pan with butter and set aside
o In a medium bowl whisk together melted butter, eggs, and stevia until well blended
o In a small bowl stir together the almond flour, coconut flour and baking powder until mixed
o Add the coconut flour mixture to the egg mixture and stir to combine
o Stir in vanilla
o Spoon batter into the loaf pan, and bake bread until golden brown and pulls away from the sides of the pan, about 35 minutes
o Cool bread in loaf pan for 15 minutes, then turn the brad out onto wire rack to cool completely
o Store in a sealed container in the fridge for up to one week
o 1 slice: 107 calories, 9g Fat, 4g Carbs, 4g Protein

Vanilla Bean Smoothie (Keto in 28)

• 1c. almond milk
• ½ avocado
• 2 Tb egg white protein powder
• 1 tsp coconut oil
• 2 tsp vanilla
• ¼ tsp ground cinnamon
• 2 cups ice cubes
o In a blender, blend almond milk, avocado, egg white powder, coconut oil, vanilla, cinnamon til combined
o Add ice, blend until smooth and thick
o Pour into 2 glasses
o Per serving: 158 cal,13g fat,5g carbs, 6g protein
Waffles (
• 1/2 cup Almond Flour
• 2 tbsp. Flaxseed Meal
• 1/3 cup Coconut Milk
• 1 tsp. Vanilla Extract
• 1 tsp. Baking Powder
• 2 large Eggs
• ¼ tsp cinnamon
o Mix all together, will be thick. Pour into waffle iron, bake til crispy


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