I’ve been actively eating a low-carb, moderate protein, high-fat ketogenic diet for the past 18 months and it has been an incredible journey since my official one-year nutritional ketosis n=1 experiment ended in May 2013. When you eat keto for an extended period of time, you’re always on the lookout for ways to squeeze in even more healthy fats, especially saturated fat, into your meals. I was browsing around online recently and found this blog post from my Swedish friend Dr. Andreas Eenfeldt’s “Diet Doctor” blog that showed a picture of a typical real low-carb plate of food in his home, including a steak, some veggies cooked in butter and a Béarnaise sauce. Honestly, I’d never made a Béarnaise sauce before, but it looked easy enough.
Here’s how it turned out:
1 dozen pastured eggs
1/3 8-ounce stick of salted Kerrygold butter
1/4 cup white wine vinegar
Spice of your choice (basil, Italian, taragon, etc.)
Sea salt and pepper
1. In a small skillet on medium high heat, start melting the butter.
2. Separate the egg yolks from the egg whites and dump the yolks into a large mixing bowl. Beat thoroughly until smooth and creamy.
3. Add white wine vinegar, spices, sea salt and pepper to the melted butter and reduce heat to medium low. Allow to simmer for 10-15 minutes. Stir occasionally.
4. When the butter reduction is completed, allow it to cool for 10 minutes before pouring it slowly into the beaten egg yolks. While constantly stirring, begin pouring in the butter mixture and incorporate it in with the egg yolks. Once all the butter is in the bowl, whisk briskly until a beautiful creamy sauce emerges.
Use immediately and pour on top of spaghetti squash or a grass-fed beef meal like these: