As a little girl, Chicken “geschnetzeltes” (diced chicken breast in a heavy whipping cream sauce with spices) was a stable week night family meal 🥘 and this meal still is still a nourishing fat fueled dish if you can tolerate dairy.
Since I now only eat butter and ghee (heavy cream still has trace amounts of milk protein which I react against), we have swapped and recreated my childhood favorite with coconut cream. For those who can eat heavy cream, feel free to use that instead for the real deal 😎
This is typically served with potatoes, pasta or rice but we love it with cappellos pasta, miracle noodles or riced cauliflower with ample non-starchy veggies on the side 🥦🍅🥥🥛
Making this is super simple:
To feed 3 people gather up 👨👩👧
1. pasture raised organic chicken breast or turkey breast cutlets diced (we love US Wellness Meats) 🍗, about 1.5 pounds
2. organic coconut cream (we use Thrive Market, Native Forest or the Whole Foods Brand) 🥥
3. Salt 🧂 (we use Celtic Sea Salt Brand)
5. Curry and Garlic powder to taste (we love Morton and Basset)
6. Lard from Fatworks, ghee or Extra Virgin Coconut Oil 🧈
7. Parsley or cilantro to garnish 🌱
First, heat up the cooking oil or choice in a pan, and add the cubed chicken breast. Let it brown on each side.
Next, season liberally with salt, pepper and curry/garlic and let the seasoning soak in.
Once the chicken is fully cooked, add a can of coconut cream and let it bubble a bit!
Chop up some fresh herbs and add them in 👩🏻🍳
Serve with veggies and sides of your choice and feel absolutely nourished 🥰
Traditionally the dish is served with potatoes, rice or noodles. Check out my pasta and rice swaps here!
If like me you thought that pork was “the other white meat”, I have to tell you that that’s indeed fake news!
If a pig is raised properly, it has a beautiful red color almost resembling that of beef! Unfortunately, the way pork is raised today results in pale meat, which means that the animal was anemic ☹️
Good news is that there are still farms that raise heirloom pork breeds with integrity- feeding them what they should be eating and letting them roam around on pasture or in the forest.
Pigs, like chicken are foragers and do best when kept on pasture where they can graze and eat insects! They are also especially fond of acorns and vegetable scraps! It is also important to note that pigs are not vegetarians, so the label “vegetarian fed” is not an indication of quality.
There is also the myth that pork is an inflammatory meat, but that is only the case if the animal was kit fed and treated correctly. When fed a feed high in corn and soy (PUFAS), the fatty acid profile of the meat changes and the animal itself becomes sick because it was not intended to eat that. When we eat a sick animal, we as a result get sick too!
There are also a wide range of pig breeds that are raised. Standard pig farms raise breeds that have been bred to fatten up very quickly, at the expense of flavor.
Regenerative farms like White Oak Pastures prefer to raise heirloom breeds (old breeds that haven’t been hybridized). These are not only healthier, but often times taste a lot better too (especially when they’re fed a species appropriate diet)!
Nutrients in Pork 🐖:
Apart from being a great source of complete protein, pork is also rich in nutrients like selenium , zinc and heme iron which are all important for blood and brain function!
Incorporating pork into a fat-fueled diet is important because it is rich in some nutrients that other animals are not. Thiamin for example!
Like other red meats, pork is full of bioavailable b vitamins like B6 and B12 and trace minerals! B Vitamins are important for every body function, blood building and mitochondrial health, and I recently just learned that they play a key role in clearing lactic acid from the muscle. If you do any form of resistance training, it may be a good hack to consume some pork after working out 🏋🏻♀️
Lard (rendered pork fat) is actually one of natures most bio available sources of vitamin D, which is especially important for immune function! Since it’s high in saturated fat, it’s very heat stable and is a great cooking fat. It’s one of the stables in our house and tastes super yummy. To learn more about cooking fats, check out this post!
Where to buy it:
We use a few different suppliers for our favorite pork products!
For bacon, pork chops and hot-dog sausages, our go to is Butcher Box which sells heirloom breed pork products 🌭🥓
The bacon is especially great because it’s nitrate and sugar free!
Our favorite bratwurst, ground pork and tenderloins are from US Wellness Meats and White Oak Pastures. Both farms place a huge emphasis on animal welfare which is reflected in their super delicious flavor 😋
Being German, it’s very hard to find Bratwurst that tastes as good as at home, but especially White Oak Pastures is spot on 😉
Once in a while, we crave a good prosciutto or pate and have been lucky to find relatively high quality products at Whole Foods. When buying processed meats, quality becomes extra important and you want to make sure there aren’t any weird fillers or added sugars.
My mom really like a pork liver pate from Les Trois Petits Cochons which is without added sugar and dairy and from pigs that were raised according to Step 3 of the animal welfare certification. That’s the best we can find so far and is available exclusively at Whole Foods 🐖
Whole Foods also sells prosciutto and speck americano from a company called La Quercia! This company also uses heirloom breed pork. They also have a collaboration with White Oak Pastures where you can buy some spreads and deli meats from bigs raised on this regenerative farm 🙌🏻
Some stores also carry Force of Nature, which is a regenerative brand that focusses on raising animals the right way! They have some pork and boar products and that’s the best thing you can get at the store in my opinion!
We use a lot of lard as well which we like to get from companies like Epic or Fatworks although regenerative farms like the ones mentioned above sell them too! You can also collect drippings when you make bacon and use those to cook, but I’d use those relatively quickly. Check out my guide to ancestral fats!
If you like game meats, I also highly recommend wild boar meat. It makes super yummy steaks and also meatballs. My go to source for wild boar meat is Broken Arrow Ranch. Whole Foods also sells a ground boar product from Force of Nature which is a great brand!
Pork is super easy to integrate into your daily life, you can whip up:
Butter and ghee from grass-fed and pastured cows are an extremely nutritious source of fat, and should have a place in a fat-fueled diet.
Even those who have a dairy protein or lactose allergy can enjoy cultured ghee since it’s just the milk fat. Our go-to brand is Pure Indian Foods cultured ghee, which is third party tested to verify that it’s truly only the milk fat (and all the good nutrients)!
You can recognize a nutrient dense butter or ghee by its color- like with eggs- the more yellow/orange the product is, the better. The butter made from cows milk where the cows ate the first grass of the spring is especially yellow since the fresh grass contains so many nutrients!
Dr. Weston A Price (a dentist who studied the affects of ancestral and western diets on human physiology and degeneration) found that this special butter is especially full of a special nutrient which he coined “Activator X”, which is known as vitamin K2 now. This “first butter” contains higher amounts of K2, but it’s still abundantly found in regular grass-fed butter as well.
Vitamin K2 is the bio-available form of vitamin K (vitamin K1 is found in some leafy greens but the conversion to K2 is very small, only about 10% if your body is efficient). Vitamin K2 is essential for bone health as well.
Without K2, our bodies have trouble absorbing other vitamins and nutrients. Weston A. Price actually discovered that without vitamin K2 and other fat soluble vitamins, the body cannot utilize minerals and other micronutrients, even if they are abundant in the diet.
Arachidonic acid is an important fatty acid that’s super important for skin, intestinal and brain health. It also helps boost fertility and helps with blood clotting. It also makes up a large part of our cell membrane.
Butter also supplies a bio available form of selenium and iodine, which are easily absorbed by the body and critical are for proper thyroid function 👍🏻
Grass-fed butter (like grass-fed beef and bison) is a great source of CLA which is another super beneficial fatty acid. CLA is anti-inflammatory and great for the brain and nervous system and has been said to have anti-cancer properties and aid in muscle growth 🙌🏻
Other fatty acids in butter and ghee include short and medium chain triglycerides which are also very anti-inflammatory. Like coconuts, butter is one of the only other sources or lauric acid which is anti-viral and anti-fungal!
Stay tuned for a whole series of yummy homemade herb and spice butters🧈 (as I create the recipes I will be posting them below 👩🏻🍳)
This is a quick way to prepare a yummy and nutrient dense dinner 😋
Grass fed bone-in lamb leg steaks from US Wellness Meats are super tasty and I know I’m offering my body a nourishing meal since the animals are raised only on grass in the best condition, regenerative agriculture is so important 🙌🏻
This is one of the favorites in our house that goes along with just about anything and tastes super yummy with ghee, butter or chosen foods keto mayonnaise 😍
Roasting it low and slow on the grill, in the oven or the air fryer is key to getting a soft inside but crisp outside 👩🏻🍳 we love to season it with curry and flaked sea salt 🧂
We usually like to roast a purple or a yellow cauliflower just because it’s more fun (and we think it tastes better…) but a regular white cauliflower will do just fine 💪🏻
The same recipe can also be adapted for broccoli but since broccoli is a different vegetable the timing is usually shorter 🥦
If you like a bit of char, then the best way to prepare it would be on the grill in a grill pan that has holes in it 😉
To make this super yummy side you need:
1) cauliflower in the color of your choice and in the amount of your choice (make more than you think, it’s so yummy and also keeps well in the fridge 🙌🏻)
2) curry and flaked sea salt (we love Morton and Basset Curry and Maldon flaked sea salt) 🧂
3) stable cooking fat- your choice, we like coconut oil or ghee but I’m sure it would taste yummy with lard as well!
4) a grill, oven or air fryer
All three methods require you to season the cauliflower and to toss it in a bit of fat 😋
To make on the grill: place onto a preheated grill and grill on full flame for about 20 minutes, checking a few times and also flipping the florets a few times. After 20 mins turn down the heat and let them cook a but more so that they are soft and a little chewy 😍
For the oven: preheat oven to 400 and place cauliflower in the oven for 30-40 minutes depending on the size of the florets. Moving the florets around is not necessary but can help speed up the process.
Air fryer: heat Air-Fryer to 400 degrees and air-fry about 20 minutes. I would take a floret out halfway through to check the consistency and also to turn the cauliflower to ensure it’s evenly cooked 😊
Grass-fed and finished beef and bison are truly a superfood that we should not skip out on in our daily lives. It is one of the most nutrient dense protein sources available and beyond amino acids contains a plethora of highly bioavailable heme iron, b vitamins (especially b12), zinc and selenium. It is is also full of healthy fatty acids like CLA and omega 3!
Cows and other ruminants have the special ability to extract nutrients out of the insoluble fibers in plants and grasses that we humans cannot. Therefor we need them in order to “Predigest” the plants so that we can benefit from the nutrition too, which we can do by eating high quality red meat 🥩
Most cows spend a brief amount of their youth on pasture where they eat a bit of grass, but are shipped off to be “finished” aka fattened up in feedlots where they are fed with PUFA rich grains such as corn and soy which they biologically cannot digest. This leads to a rancid acid build up in their digestive tracts creating the characteristic “gross cow dung” smell. To combat this inner infection, cows are then fed antibiotics and other hormones to get them as big as possible with minimal cost and feed.
As a result, their tissues are full of these unhealthy PUFAS and medications, which not only harm the animal but will also wreck havoc in the bodies of those who consume it. It is known that PUFAS can disrupt blood sugar, metabolism and hijack mitochondria, in addition to messing with digestion and detox. Do you really want to eat this kind of meat?
Additionally, this study points out that cattle are protein up-cycles, meaning that they make protein more available for human consumption. Grass-fed cows are much more efficient at this:
If you’re interested to learn more about PUFAS and how to avoid them, read this!
Like with everything, you want to eat as wide of a variety of cuts as possible to benefit from all the nutrients 😋
For example, if you only eat filet mignon and other lean cuts of steak, you are missing out on many fat soluable vitamins such D, A and K2 and cholesterol which are more concentrated in offal like liver and fattier cuts like ribeyes. Sirloins also contain more zinc compared to a filet.
In fact, our ancestors actually went right for the marrow and fattier tissues and left the lean meat for last.
Cooking with tallow also ensures that you get a healthy load of animal based fat, which is a brain and mitochondrial super fuel. Your body needs the cholesterol found in animal fats to build a healthy brain (20% of your cholesterol stored are in the brain) and to manufacture healthy hormones and neurotransmitters! The brain also needs cholesterol to build myelin sheaths and synapses (these protect and connect neurons) 🧠
You can make your own by rendering beef fat (which you can purchase very cheaply from regenerative farms such as US Wellness Meats) or you can purchase your own jar from companies like Epic or Fatworks. Just make sure it’s 100% grass fed and finished since the fat is where animals store their toxins!
If you don’t have a problem with dairy, you can also incorporate raw and grass-fed butter, ghee, cream and cheese into your diet. All are full of healthy fats and fat soluble vitamins, especially vitamin K2, which Weston A Price refers to as “Activator X”- basically a magic molecule needed to optimal body function 🤓
We like cultured ghee from Pure Indian Foods and grass-fed butter from Lewis Road Creamery. Both are bright yellow indicating that the cows ate nutritious grass!
If you’re interested in a raw cheese, I recommend US Wellness Meats. Keep in mind that raw cheese is only recommended for those who are not milk protein intolerant and should not be consumed by those who have thyroid problems since casein is a gluten cross reactant!
Bone in cuts such as short ribs, tomahawks and roasts are also a fabulous way to get collagen rich peptides that are essential for healthy joints, hair, tendons and cartilage. When you cook with the bone in, minerals leach out into the meat as well!
Ground beef is a great and less expensive alternative since it usually uses trimmings from all kinds of cuts ensuring that you get all the nutrients, vitamins and fatty acids in addition to healthy bio-available amino acids! Meat is a complete protein!
Another way to eat less tender cuts is to utilize stew meat which usually comes from the shoulders and legs. These cuts are tougher because the muscles are doing a lot of hard work and are very dense. Our favorite stew recipe is this fat fueled Gulasch 😋
You can also use the bones to make a collagen rich bone broth to use as a base for soups. Bone broths supply is with collagen, gelatin and other peptides!
If you really can’t stomach bone in cuts or broths, I recommend you supplement with a good collagen and gelatin supplement to make sure you get the right balance of amino acids. Both Bulletproof and Marigolds have good products either in bar or powder/latte form! Collagen is really a must for healthy tissues, joints, nails and skin!
Lastly, you can enjoy the nutrient dense organ meats in products such as head cheese (tongue), liverwurst (heart, kidney and liver) and braunschweiger (liver), all which are available at US Wellness Meats which is one of my favorite sources of grass-fed beef. There are even ground beef blends that contain about 20% offal. You can barely taste the difference and it’s a great way to get all the nourishment 💪🏻
My favorite products from US Wellness Meats include their organ meat sausages, their filet mignon (also the bone in variety), flank and coulette steaks, as well as their ground beef (75/25) and ground beef patties (75/25)!
Other suppliers I regularly purchase from is Northstar Bison 🦬 and White Oak Pastures!
Northstar bison has fantastic bison brats for those who don’t do well with pork (like me), and super yummy bison steaks and ground bison/burgers! I recently made a super yummy tomahawk and a batch of baby back ribs 😍
You can save 10$ on your first order with my referral link
You can also visit your local farmers market where there are usually local farmers who sell their pastured and grass fed meats! Check out http://www.eatwild.com for a directory to find someone near you!
If you online shop at the grocery store, look for 100% grass fed and finished and ideally also pasture raised. Stores like Whole Foods usually have an animal welfare ranking system and for beef I usually try to get everything over step 4.
One brand that I’ve seen at Whole Foods and some other stores is called Force of Nature which sells regeneratively raised animal products of very high quality!
Lastly, it’s always a good idea to rotate the different cuts but also to eat both beef and bison/Buffalo since each species boasts a different nutritional profile!
So I challenge you, honor the beef and the bison and fill up your plate with a wide variety of cuts, even if you’re unfamiliar with them. Every part of the animal can nourish you in its own special way and will fuel your body to peak performance🙌🏻
Salads are a quick and easy way to get your daily dose of fiber, micronutrients, and of course healthy fat and protein!
On warmer days, a fat fueled salad is our go to lunch! The base and dressing is easily prepped ahead of time and can be embellished with pantry and fridge staples of your choice!
We typically have a few different types of greens at home like lettuce, spring mix, arugula and baby spinach and I typically just grab a bit of everything (the more greens the better 🤪)
We are very lucky to have access to a local hydroponic farmer who delivers us the cleanest and freshest greens imaginable. We also have a “herb bar” in our refrigerator so I always grab a handful for herbs like basil, parsley or chives to into my salad 🌱
Start by putting the dressing on the bottom of the salad bowl and add the ingredients:
This is how we make our basic salad dressing (I will post about salad dressings later on). You can make a big batch ahead of time and store it in the fridge or you can make a single portion in the bottom of the salad bowl 🥗
For the basic vinaigrette dressing you need:
1) high quality extra virgin olive oil (if it’s rancid toss it!!), you can also substitute a little bit of MCT oil like Brain Octane from Bulletproof for an extra mitochondrial boost or sesame/truffle oil for taste 😍
2) coconut vinegar (this is a powerful prebiotic) or lemon/lime juice. You need something acidic to counteract the oil 🍋
3) salt and pepper (you can experiment with truffle salt) 🧂
4) your favorite mustard to taste (I like Dijon) 😉
The ratio of oil to vinegar is 3:1 and can be scaled to however amount of dressing you’d like to make 👩🏻🍳
I would also recommend adding in some chopped tomatoes as the juices help create a bit of an umami flavor 😋
You can also add spices like granulated garlic or onion 🧅🧄
Here is our basic salad recipe for success 👩🏻🍳:
1) green base (pick the greens of your choice) 🥬
2) super power herbs and microgreens (we love basil and parsley) 🌱
3) colorful veggies (tomato, green onion, bell pepper, sliced carrots, radish, endive, red cabbage, artichoke hearts, etc) 🥕🍅🫑🥦