We are always on the go, so lunches usually tend to be leftovers that are pepped up a bit 🎊
This time, we recycled garlic shrimp from the evening before as well as some grilled veggies 🥦🫑🌶 and spiced them up with our favorite grain free tortillas, some fresh lettuce and our go to Primal ketchup and keto Mayo 🤩
You could also use left over shrimp kabobs 🦐
This is a super easy fat fueled lunch that can be thrown together within minutes 👩🏻🍳
Simply gather up:
Shrimp, about 3-4 per tortilla, we like ours from Vital Choice 🍤
Unbun Tortillas, as many as you are hungry 🌮
A few leaves of living lettuce 🥬
A vegetable oil free Mayo, our go to is Chosen Foods Keto Mayo which is MCT (coconut) based 🥥
Primal Kitchen Foods Ketchup 🥫
Any left over veggies you want to consume on the side, we had leftover grilled bell pepper, broccoli and zucchini (also super yummy with Mayo 😋)
Avocado and fresh cucumber, tomato or slaw would be a yummy addition as well 🙌🏻
Start the assembly:
Warm up your tortillas and slather them with Mayo or/and mashed avocado 🌮
Place lettuce and other veggies you want to include onto the tortilla. Add more sauce (ketchup and Mayo)
We still have vivid memories of lunches with family in Germany, usually involving enough food to feed an army (my grandma loves to cook)! In addition to the meat dish, she would make countless potato and vegetable sides and always 2-3 different cakes and pies for desert including her famous Apfelriemchenkuchen (a yeast apple sauce cake) 🥧
Today, we decided to tackle another classic German family dish, that is easily adapted to fit out fat fueled life: the pork roast 🐖
Begin by searing the piece of meat on the stove from all sides to seal it (so that the moisture is retained). Depending on how fatty the cut is, you may or may not have to use lard.
When the meat is sealed, add in finely chopped onion and season with salt/pepper!
Let everything simmer on the stove for about 30 minutes and then transfer it into the preheated (300°F) oven with the lid on.
When it’s in the oven, check on it every 45 minutes to make sure there is enough liquid. Bake until it falls apart.
Optimally you can thicken the sauce with a bit of gelatin powder/heavy whipping cream if you can tolerate dairy 😇
The way you break your overnight fast determines your biochemistry for the day! Start your day off with a high fat and protein meal that nourishes your mitochondria, brain and keeps your blood sugar and insulin in check 💪🏻
Everyone in our house eats a slightly different breakfast, but healthy fats and protein are all non-negotiable (as well as some phytonutrients from plants 🌱)
My dad is the classic bacon and egg guy 🥓🍳
He loves 2-3 eggs sunny side up, fried in lard with a few slices of bacon (and my mom makes sure he gets tomatoes too 😉). If he’s up for some greens we give him some guacamole too 🥑
Our eggs and bacon are of the highest quality, always pastured and fed a species appropriate diet.
Like many, he also loves to have a bread swap with a clean chocolate nut butter as well. All the healthy fats keep his brain fueled and he’s able to power through a long morning of meetings and calls without feeling hangry 😜
In Germany, it’s not very common to eat a warm breakfast, so sometimes we just have a few slices of a bread swap with butter, heirloom prosciutto/ham, liverwurst, avocado, nut butter or cranberry jam 😋
Avocado and egg toast 🥑🙌🏻A classic tomato toast Base Culture bread with prosciutto, garlic butter and scrambled pastured eggs
We also love this sweet breakfast bread with butter and cranberry jam or nut butter 😍
Homemade spiced breakfast bread with nut butter and cranberry jam 💪🏻
I love it so much that they actually reached out to me and offered a code for my followers: You can get yours for 20% off if you use code cureeated at checkout!
I am also a fan of chocolate for breakfast so I usually end the meal with a few squares of Bulletproof Chocolate or The Good Chocoate🍫
Both are a great sugar free and high fat fuel that keep me nourished and energized with a plethora of nutrients and healthy fats 😍 plus who doesn’t love chocolate ?
This is an example of my plate! This time I also added US Wellness Meats liverwurst for some nose-to-tail action! Gotta get all the nutrients in and it’s so tasty 🥰
My mom loves a good bagel with sockeye nova lox, a vegan cream cheese, butter and some greens 🥯🥬
An alternative to the smoked salmon is smoked trout such as that from Rainbow King Foods! You can use code CUREATED to save on your order!
This way, she gets a large dose of brain healthy omega fatty acids and proteins. We are so lucky to have found Unbun grainfree bagels! They are delicious and are a great swap full of healthy fat and fiber 🙌🏻
Egg Frittatas are great too, I usually take these when I travel in the morning. I love to add veggies and left over meat or smoked salmon/trout. My recipe is here.
Since the beginning of our species, we have been consuming nutrient dense organ meats in addition to muscle meat and animal fats to meet all of our nutrient requirements.
Skeletal remains of animals show that our ancestors cracked open bones and skulls to get hold of the precious nutrient dense marrow and brain. It’s said that the incorporation of such high fat (especially animal fat and omegas like DHA and EPA) helped our brains grow exponentially 🧠
Unfortunately, we as a society have shifted from eating nose to tail, to only eating muscle meats and sometimes limit ourselves to certain “fancy cuts” like filet mignon or chicken breast.
Compared to the nutrient density of offal (organ meat), we are really missing out on nourishment when we only consume muscle meat.
Nutrient Density
I really like this article by Lily Nichols and the graphics below show how chicken and beef liver compare nutritionally to their muscle meat counterparts!
These other 2 compare the different nutrients found in heart, liver and the muscle meat of beef and chicken 🐔🐮
It’s notable that liver contains a significantly higher amount of bioavailable retinol (vitamin A), and just 2 small servings of liver a week can meet your dietary needs! We actually need animal based vitamin A (retinol) rather than plant based beta-carotenes (which the body tries to convert to retinol but is not very efficient at).
How to incorporate
That being said, I know that many people are not used to eating offal as the taste and texture are just different.
When buying organs and organ products, it is critical to buy only high quality products where you are 100% sure that the animal was raised correctly. You can only benefit as much as the animal is healthy.
Being German, I am used to eating deli meats and sausages that contain organ meats.
Liverwurst for example contains liver in addition to other organs like heart or kidney and meat.
Braunschweiger on the other hand just contains liver and meat (confusing right) 😂
I have found a super yummy beef based liverwurst and Braunschweiger from US Wellness Meats that I regularly enjoy 😊 it tastes super yummy with avocado, eggs and a spoonful of butter 😋
One of my favorite breakfasts 😍
They also sell head-cheese which usually contains tongue and cheek in addition to meat, and a ground beef blend called “caveman blend” which is 80% meat, and 20% liver,kidney and heart.
I personally love the Elk and Bison blends from Northstar Bison. You can try it and save 10$ on your first order using my referral link!
Force of Nature is another brand that sells ancestral blends (I’ve seen chicken, pork and beef), and it’s actually sold at some grocery stores like Whole Foods, or of course on their website.
I personally think that chicken and beef hearts are a good starter organ meat. Since the heart is a muscle, the texture is similar to that of muscle meats which makes it more familiar. Heart is full of CoQ10 which is very important for mitochondrial health 💪🏻
Beef Heart tastes a lot like a steak when grilled properly and I want to make grilled chicken heart kabobs in the future
Whole Foods Market also has a collaboration with Les Trois Petit Conchons where they have a pork pate product that is raised properly and without funky ingredients, and we think it’s quite tasty! It’s a sneaky way to incorporate pork liver into your diet 😌
Other “starter” organs include chicken and beef livers which can be prepared easily by simply sautéing them with butter and onions in a pan. It’s best enjoyed rare, and unlike heart it has a softer texture. It’s very filling and I usually don’t eat more than 2-3 ounces at once! Another way to incorporate liver is by making your own liver pâté 👩🏻🍳
I try to eat red meat at least once a day, since it’s chock full of nutrients and healthy fats. One cool thing about red meat is that it is a natural source of carnitine, which is a nutrient that helps shuttle fatty acids into the cell to be burned as fuel! This is so important for blood sugar regulation 😉
Begin by sautéing the veggies in a pan with the ancestral fat of your choice 🫑
Season with the herbs and salt. In a separate pan, sear the bison strips, also with the smoked sea all. When they are crispy brown, add the shirataki noodles and cook until those are brown as well.
Lastly, add the noodle and meat mixture to the veggies and let everything come together for a few minutes.
This is another great way to incorporate healthy omega fatty acids, coconut milk, and greens which are all superfoods and important to manage inflammation and optimal body function 💪🏻
The shirataki noodles (or other pasta swap) bring the whole thing together and soak up the sauce real nicely 😍
Begin by sautéing the green onion in the ancestral fat of your choice. Add in the chopped veggies. Season with curry, salt and garlic powder and optionally the chopped herbs.
Add in the mushrooms and let them cook.
The spinach is also easily made, I simply heat up a bag of frozen chopped spinach with some salt.
Next, add the shirataki noodles and the cooked spinach. Pour on the coconut milk and let it simmer.
In a separate pan, grill the Salmon in coconut oil for about 5 minutes on each side. Season with salt and garlic powder 😋
These anti-inflammatory chicken tacos are a great fat fueled lunch that is quickly made with only a handful of ingredients 🙌🏻
The curry, garlic and onion used to season the chicken are full of anti-inflammatory compounds that help you detox and function optimally 💪🏻
Paired with a handful of greens, like the arugula we get from our local hydroponic farmer, you’re getting a good dose of micro-nutrients as well 👩🏻🌾
Optimal add ons include a few slices of avocado or tomato or maybe even a dollop of your favorite vegetable oil free Mayo (we love Chosen Foods MCT oil Mayo) 😍🥑
We used Siete Almond Flour tortillas which are a grain-free tortilla alternative which also deliver a healthy dose of fat 😉
An alternative to the almond flour tortillas are the Unbun Foods tortillas which are tasty as well 😋
1) pasture raised chicken breasts or tenders (ideally organic and fed a non GMO, corn and soy free feed), we always use US Wellness Meats, the chicken is such a high quality 😍
2) a handful of your favorite anti-inflammatory spices: we use “Morton and Basset Spices” curry powder, onion and garlic powder and sometimes a smoked paprika powder 🌶
3) salt and pepper 🧂
4) Lard or ghee for frying, we use Epicfat or Pure Indian Foods respectively 🧈
Start by heating up the cooking fat, and dice the chicken breasts. Fry until each side is browned and then season to your liking.
Did you know that pork lard is one of the best sources for bioavailable vitamin d?
If you’re in a hurry, the chicken can also be made ahead of time and warmed up for a quick assembly. You can also make a large batch of this chicken and use it later on to enjoy with a fat fueled salad or in this curry in a hurry 🍛
The spices in the chicken are anti-inflammatory and help fight free radicals in the body! Now if that isn’t a reason to curry up🙌🏻
While the chicken is cooking, warm up the almond flour tortillas in another pan with a bit of ghee. If you’re in a hurry, the microwave will also work but it’s tastier when their heated on the stove with some ghee 😍
When the chicken is ready and the tortillas are warmed, you can choose to spread on some grass fed butter, ghee, avocado or guacamole or mayo onto the tortilla. Next fill them with chicken and the greens of your choice 🥑🥬
I love chocolate bars, and as a little girl, I have vivid memories of the little wrapped Kinderriegel in my grandmas living room, hiding in a little white wooden container between family photos. When the adults weren’t looking, my brother and I would stuff ourselves 🥺
Since cacao is a super fat, I don’t see why I shouldn’t be able to enjoy chocolate bars again 😉
Today I am sharing my new take on the Kinderriegel, this time dairy free keto White Edition 😎
I chose to add some toppings onto a few of them and keep some pure white!
Make your vegan white chocolate base by setting up a water bath. Melt the coconut butter and cacao butter slowly, and stir using a whisk. Since we are not using an emulsifier, be careful that the two fats don’t separate.
When they’ve formed a homogenous mixture, slowly stir in the sweetener and the vanilla.
Using a spoon, fill your chocolate molds with the chocolate. If you don’t have a mold, you can also pour them onto a freezer safe dish that you’ve laid out with foil.
Sprinkle with your favorite toppings and freeze until hard.
Remove from the molds and store in the freezer or fridge, since these fats can become soft at room temperature!
I just got a new Traeger grill and I love throwing just about anything on it! Kabobs are a fun way to enjoy shrimp, and the grill brings out a wonderful flavor 😍
You can season them as you like, making them a very versatile meal 🙏
I love mine marinated with cilantro, lime juice and salt, whereas my mom prefers some garlic on hers. The good thing about kabobs is that they are customizable for every person 😇
Since shrimp cook rather quickly, I am only putting the shrimp onto the Kabobs and am making the veggies separately! I’m making grilled rainbow veggies and carrot fries with lots of guacamole and MCT Mayo 🌈🥑
Peel the shrimp if necessary, then marinade with avocado oil and seasoning of your choice. It’s best to have them marinade at least 30 minutes prior to grilling.
Thread the shrimp onto metal skewers that you can lay onto the grill. Keep the remainder of the marinade since you may want to baste the shrimp while they are cooking.
Heat up your grill to 450° F and place the skewers onto the hot grill. Cook for 3-4 minutes on each side and baste the shrimp with the marinade to ensure that they stay juicy 😇
Serve right away! Leftovers can be enjoyed later with a fat fueled salad 🥗
