Recipe: Swiss "Rice" Casserole

I've been working on recipes that will work for fat fasting , or, in larger portions, fit in with my aim of keeping fat, as a fraction of my calories, ultra-high. I came up with this last night, and it was superb. Great for breakfast, too, warmed up with fried eggs on top.

Though Dr. Atkins (and Kekwick and Pawan, who, I believe, invented the concept) prescribed a 90% fat diet for the fat fast, I shoot for over 80%, 'cause 90% is just really, really hard to do. This just misses the mark, at 79% of calories from fat. That's why the portions are so small -- just a 16th of the recipe. (That's a 2" by 2" square.) You'll get 167 calories. Melt 1 teaspoon butter over your portion, and you'll get to 201 calories -- just about perfect -- and add 4 grams of fat. By my calculations, that brings it up to 85% of calories from fat. Bingo!

Of course, if you're not fat fasting you can have a bigger portion. I ate just this for supper last night, and it rocked.

Swiss "Rice" Casserole

1/2 cauliflower, head -- 4 cups caulirice
1 cup shredded Swiss cheese
2 tablespoons minced shallot
5 eggs -- separated
1 1/2 cups heavy cream
1 teaspoon salt -- or vege-sal
1/4 teaspoon nutmeg
1/4 teaspoon pepper
1 tablespoon dry vermouth -- optional
3/4 cup walnuts

Preheat oven to 350. Spray an 8x8 baking pan with non-stick cooking spray, or grease it with butter or coconut oil.

Trim the leaves and the very bottom of the stem from your cauliflower, whack the rest into chunks, and run through the shredding blade of your food processor. Dump your caulirice in a big mixing bowl. Put the work bowl back on the processor, and run your Swiss cheese through it; dump that in with the caulirice.

Mince your shallot quite fine -- I did this with a knife and cutting board, because really the food processor's too big for this little job. Add to the caulirice and cheese. Toss everything together till it's all well-distributed, taking care to break up clumps of cheese shreds.

Swap out the shredding disc for the S-blade, and chop your walnuts to a medium consistency.

You'll need another two bowls, one narrow and deep for whipping in. Separate your eggs, putting the yolks in one bowl, and the whites in the narrow and deep bowl. Do yourself a favor and separate them into a custard cup, one at a time, in case a yolk breaks. Even a tiny bit of yolk in your whites will keep them from whipping.

Add the cream, salt or vege-sal, nutmeg, and pepper to the yolks, and whisk the whole thing up.

Whip the whites till they're stiff but not dry.

Now, pour the yolk-and-cream mixture into the cauliflower and cheese. Stir it in well.

Use a rubber scraper to fold the whipped egg whites into the cauliflower mixture. Now dump the whole thing in your prepared 8x8 pan, spreading evenly.

Sprinkle the chopped walnuts evenly over the top. Dust lightly with paprika.

Now bake for 45 minutes. Cut in squares to serve.

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If you cut this into 16 squares, each will have: 167 Calories; 15g Fat; 6g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2 g usable carb

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The Fat Fast Cookbook

I have to thank you for your book. I'd been stalled awhile on weight loss, and this was just the boost I needed. For whatever reason, I usually only lose about 1/2 pound weekly on a diet, but last week I followed your directions, and lost 3 lbs. After a weekend of my regular lifestyle, I've started again this week, and am losing at the same rate. The first week was difficult, and I was hungry at times, but I've been much worse off on a standard diet in the past. Thanks for making it so much easier.


Hooray! And thanks for buying our book.

Fat Fasting

I've been trying to eat more fat than protein for 5 days now. It's working! Thanks for reminding of it. My weight is constantly stalling or I'm gaining. I guess it's my age. I'm 53 (Dana, we share the exact same birthdate...October 18, 1958). I've been keeping calories at about 1200-1400 and fat about 75% fat. I've lost 7 pounds in 5 days!

Here's something I've really enjoyed eating:

Bowl of steamed broccoli, topped with sour cream, cheddar cheese and 6 pieces of bacon, chopped up.

Thanks for the fast fast recipes!

Lose the whites

As you know, Dana, egg whites are almost 100% protein and water. Leave them out and you will have a much higher fat content. The result will be much more gloopy, but personally, I like gloop.

Fat Fast Recipes

You are so right Dana. It is really difficult to reach the 90% unless you are slurping mostly fat. I found some of the Atkins suggestions for basic Fat Fast recipes were a little too spartan or blan for me. Thank goodness for you! I really appreciate all you've shared with us over the years and here are two recipes I've come up with that come close to the 90% and are pretty palatable (hard to tell if anyone else will like them as my tastes have changed over the years!). Feel free to share and/or modify if they pass your test! I hope I calculated correctly.

Coconut Lover's Fat Fast Shake

1/2 cup Almond Milk
2T Organic Coconut Milk
1T Coconut Oil
1/2 tsp Glucomannan Powder
Optional: few drops coconut extract, or orange or vanilla...whatever suits you that day.
Sweetener of choice to taste

Place the Almond Milk, Coconut Milk, Oil, Glucomannan Powder, Extract and Sweetener in a small blender cup (like from the Bullet). I don't think this would work in a large blender.

Add ice to the level indicated on the blender cup and blend to desired consistency.

210 Calories, 20.79g Fat, 4.7g Fiber, 2.9g Fiber, 1.25g Protein, 1.80g Net Carb - 89%Fat

Fat Fast Egg Salad

2 oz (56g) Egg White (from hard boiled egg)
9 g Egg Yolk (from hard boiled egg)
10 g diced Celery
5 tsp (21g)Mayonnaise

1 oz (28g) Boston Lettuce

Chop egg whites & yolk, & mix with celery & mayo. Serve on lettuce leaves.

214 Calories, 9.36g Fat, 1.87g Carbs, .5g Fiber, 8.09g Protein, 1.17g Net Carbs 81% Fat

Finding the right mix of "fuel" for my body has been tedious and I am still working on it. My body is extremely sensitive to calories, carbs and too easily converts excess protein into glucose so I often balance my day with a few fat fast recipes to keep my fat percentage up. I know low carb is the way to go for me.

Looking forward to more of your Fat Fast recipes that are like real food! Thank you so much for all you do to help us all understand the process!

Thanks for the recipes!

But... 9 grams of egg yolk? Is that a typo?

Nope, not a typo. My body is

Nope, not a typo. My body is so sluggish to lose the weight I find that weighing food is easier to track accurately. And to achieve the ratio of fat and keep the calories low for fat fast I had to play with amounts. I'm not always so neurotic LOL. However, I always wonder when I see 1/2c of shredded cheese and wonder how loose or tight it is packed since I don't think 4 oz of cheese weighed always equal a half cup, does it? or does it? I look forward to the day when I can be more relaxed about amounts! I find that I must keep my total carbs around 20 AND have to watch my protein so I really do have to track accurately. But my blood sugar is down, I feel good and as slow as it goes, I know this is what my body needs! It would have been so much more difficult withoutcha :-) Thanks