Frikadellen Taco ๐Ÿ‡ฉ๐Ÿ‡ช๐ŸŒฎ

This is fusion cuisine at its finest ๐Ÿคฃ combining a favorite German dish called Frikadellen (check out the recipe here) with another favorite meal of ours; the taco with lots of guacamole and grain free tortilla wrap ๐Ÿ˜

This is a super quick lunch that utilizes lots of leftovers (we always have a guacamole in the fridge) and is easily assembled in minutes ๐Ÿ˜œ

Other tortillas/tacos we have made include Italian meatballs subs, chicken tacos, chicken fennel hash tacos, shrimp tacos and salmon salad wraps!

To make one portion you need:

2 grain free tortillas (we love Unbun, other swaps can be found here) ๐ŸŒฎ

2 Frikadellen (recipe here) ๐Ÿ–

Lots of guacamole ๐Ÿฅ‘

Lettuce and tomato ๐Ÿ…๐Ÿฅฌ

Optional: MCT Mayo

To make:

Warm up your tortillas and slather with guacamole and mayonnaise. Slice up the meatballs and tomatoes and fill the wraps with the meat, tomatoes and lettuce.

Roll up and enjoy ๐Ÿ˜

Coconut Yogurt Bowl ๐Ÿง

Coconut yogurt is a great swap for dairy yogurt if you cannot tolerate milk proteins like my mom and I. If you buy the right kind (only coconut and water + bacterial cultures), itโ€™s a true superfood. We love the Cocoyo brand which helps us get in our dose of fermented foods ๐Ÿ™Œ๐Ÿป

This is a yummy afternoon snack in the summer when one might crave an ice-cream sundae (although I would be lying if I said it tasted like one…) ๐Ÿ˜‡

For one bowl you need:

1 package of Cocoyo Plain Coconut Yogurt ๐Ÿฅฅ

Fresh ground vanilla ๐Ÿฆ

Chopped walnuts ๐ŸŒฐ

Monkfruit Maple syrup or allulose syrup๐Ÿ

A dollop of chocolate pili nut butter ๐ŸŒฐ or another nut butter swap

How to:

Begin by placing the yogurt in a bowl and sprinkling it with fresh ground vanilla (or maybe cinnamon)! Top with the nuts, syrup and chocolate nut butter and enjoy ๐Ÿ˜

Frikadellen (German Meatballs) ๐Ÿ‡ฉ๐Ÿ‡ช

The great thing about German cuisine is that it is very meat based (of course with lots of carbs to go along ๐Ÿ˜…) but the meat dishes can be modified to fit our way of eating, which always gives us a piece of home ๐Ÿ˜

Weโ€™ve already shared Schnitzel, Gulasch and Roulades so be sure to check those out if you havenโ€™t yet ๐Ÿ˜œ

Today I will be sharing a recipe for German meatballs called Frikadellen, which my Oma Marlies is famous for ๐Ÿฅบ they are pretty easy to modify, we only have to swap the soaked Brรถtchen (mini white bread loaves) with coconut flour. The rest stays the same: a blend of ground beef and pork, egg, onion, salt and pepper.

I love to get my ground meat from Northstar Bison, you can save 10$ using my link, but my guides for sustainable meat options have other recommendations as well!

To make about 4 portions you need:

1 lb ground beef ๐Ÿฎ

1 lb ground pork ๐Ÿท

1/2 finely chopped onion ๐Ÿง…

4 tablespoons coconut flour ๐Ÿฅฅ

2 eggs ๐Ÿฅš

Ancestral fat like lard for frying ๐Ÿณ

Salt and pepper ๐Ÿง‚

To make:

Combine the meat, eggs, coconut flour, onion and spices in a bowl and mix thoroughly ๐Ÿ˜‹

If you like, you can also add in finely chopped bell pepper, but traditionally, itโ€™s just onion. Next, form large round meatballs with your hand.

In a pan, heat up lard or ghee and begin to fry the meatballs. The key to a delicious Frikadelle is to get a brown crispy sear ๐Ÿ˜ fry for about 8 minutes and then flip and sear another 6-8 minutes.

They are traditionally served with a potato dish like fried potatoes and salad or sauerkraut. We like to go a bit rogue here and serve it with avocado or guacamole and veggies like bell pepper zucchini hash or sugar snap pea stirfry!

Tandoori Style Chicken Burgers ๐Ÿ”

We love burgers at our home, and today Iโ€™m giving you another twist on the chicken burger ๐Ÿ” – tandoori style ๐Ÿ˜๐Ÿ˜‡

Todayโ€™s patties are spiced with curry powder, a splash of lime and cilantro ๐Ÿคฉ

For those who can have garlic and onion, finely chopped onion and garlic (or powders) enhance the flavor as well ๐Ÿ˜‹

Iโ€™m also choosing to throw in some grated zucchini and bell pepper to add in some moisture but this is optimal ๐ŸŒˆ

My whole guide to chicken can be found here!

Other burgers I have done are:

Chicken Zucchini Burgers ๐Ÿ”

Confetti Burgers ๐Ÿ”

Keto Burgers ๐Ÿ”

Mediterranean Burgers ๐Ÿ”

Salmon Burgers ๐Ÿ”

Boar Burgers ๐Ÿ”

To make you need:

Patties (makes 3):

1 pound of ground Chicken ๐Ÿ”

– I love Northstar Bison corn and soy free ground chicken! You can use my referral link to save on your first order!

Fresh herbs like basil, cilantro or chives ๐ŸŒฟ

Salt and Pepper ๐Ÿง‚

Curry Powder ๐ŸŒถ

Grated zucchini and bell pepper (about 1/2 of each) ๐Ÿซ‘

Coconut Flour or Egg as a binder ๐Ÿฅš, you may also need to coat the meat in the coconut flour to prevent sticking ! You can also use psyllium husk!

How to:

Begin by mixing the meat, chopped veggies, spices and herbs in a bowl. Using your hands or a burger press, form patties. I like to make 1/3 pounders which need about 6 minutes per side on the grill! If the mixture is very sticky or watery I recommend adding in an egg or coconut flour until youโ€™re happy with the consistency!

Grill the burgers for 6 minutes each side or air-fry at 400ยฐF for 10 minutes. You can also cook them in the pan with a bit of avocado oil or ghee!

When the meat is crispy golden, assemble your burgers. I love a good lettuce wrap with tomato and cucumber, but you can also use a bun swap . Drizzle with guacamole and mct Mayo and optimally top with a fried egg, avocado, or even bacon ๐Ÿฅ“

My favorite sides include jicama fries and grilled rainbow veggies ๐ŸŒˆ

Meal Plan: Week of June 5th

Hello, I have decided to share a weekly meal plan to help make healthy eating more accessible and to make sure left-overs are never boring ๐Ÿ˜‡

The meal plan is meant for 2 active adults so portions may need to be modified! Itโ€™s set up for a meat/seafood eater and is non-starchy vegetable heavy and also full of healthy fats. I have 3 square meals planned, if you need a snack, I will also have a snack idea listed. I however only eat 3 large satiating meals and do not feel the need to snack.

It would be awesome if you could fill out this brief survey to give me some input to improve the content!

When designing meals, I like to consider 3 main points:

1) Do I like this food?

2) Is this food helping me reach my goals (nutrient dense, high fat, low carb, plenty of animal protein)?

3) Will this meal satiate me and fuel my life?

If my meal checks all these boxes, I will happily eat it ๐Ÿ˜‡

I donโ€™t like to fully meal prep all the meals for the week, we like to use left-over vegetables and meat from dinner for lunch the next day, or make multiple dishes from the same protein when the package is open (ground meat). Itโ€™s also practical to have at least one fat fueled dip prepared to enjoy with the dishes!

We eat lots of eggs, avocado, cauliflower rice, shirataki noodles and coconut based mayonnaise. My mom eats grain-free bread and pasta alternatives and these are always staples in our weekly plan.

My grocery shopping guide can be found here!

I would love it if you gave me feedback in the comments so that I can adapt and make plans that are better for my followers!

Without further ado- hereโ€™s the plan ๐Ÿ™Œ๐Ÿป

This week will be focused on shrimp, ground beef roasted chicken and guacamole/avocado, as well as vegetables like bell pepper, zucchini, salad, and cauliflower!

Itโ€™s also a good idea to buy some grain free tortillas such as those from Siete or UnBun Foods.

The sweet treat/fat fueled snack will be white chocolate bars and/or roasted nuts! Alternatively you can always snack on nuts or keto chocolates like that from Bulletproof (use code CURE.EATED) or the Good Chocolate! Use my links so save!

I get the majority of my meat from Northstar Bison and you can save 10$ using my referral link ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

Sunday June 5:

Breakfast: Baked Breakfast Avocado with bacon, sautรฉed veggies, 2 additional eggs and optionally grain free bread with topping of choice ๐Ÿ˜

Lunch: Burgers with a fat fueled salad ๐Ÿฅ—๐Ÿ”

Dinner: Whole Roasted Chicken with curried cauliflower and grilled zucchini and MCT Mayo/avocado ๐Ÿ”

Monday June 6:

Breakfast: 3 eggs any style, curried cauliflower and grilled zucchini leftovers, avocado slices and optimally a piece of grain-free toast with nut butter or avocado and egg.

Lunch: Air fried shrimp with grilled zucchini and bell pepper hash, Mayo and avocado ๐Ÿค

Dinner: Lasagna or Bolognese/Zucchini Bake either with almond flour noodles or zucchini sheets, optional fat fueled salad as a side ๐Ÿฅ—- make extra Bolognese sauce for lunch tomorrow!

Tuesday June 7:

Breakfast: egg pancake with bacon, avocado and grilled tomatoes ๐Ÿ…

Lunch: Bolognese Miracle Noodles with bell pepper zucchini hash (left overs from day before) ๐Ÿ˜‡

Dinner: chicken burrito bowls (use left over chicken from chicken roast) with cauliflower rice, grilled veggies, guacamole (make a bigger batch) and MCT Mayo ๐Ÿ˜

Wednesday June 8:

Breakfast: beef sliders, scrambled egg and grilled zucchini and avocado slices ๐Ÿฅ‘

Lunch: Fat fueled salad with grilled shrimp and olives ๐Ÿซ’๐Ÿฅ—

Dinner: coconut cream chicken curry with steamed cauliflower, grilled zucchini and broccolini ๐Ÿฅฆ, when making this, leave some grilled chicken for lunch tomorrow!

Thursday June 9:

Breakfast: Omelette with avocado ๐Ÿฅ‘

Lunch: Chicken Tacos and left over veggies with guacamole and Mayo ๐ŸŒฎ

Dinner: No Bean Chili with Salad ๐Ÿฅ˜

Friday June 10:

Breakfast: Breakfast Frittata with bacon and avocado ๐Ÿฅ‘

Lunch: No Bean Chili leftovers with riced cauliflower and guacamole ๐Ÿฅ˜

Dinner: Shrimp Paella and Avocado ๐Ÿฅ˜

Saturday June 11:

Breakfast: breakfast tacos with grain free tortilla, minced beef, avocado and fresh lettuce and tomato ๐Ÿ…

Lunch: Leftover frittata with tomato salad ๐Ÿฅ—

Dinner: Burger night, grilled rainbow veggies and carrot fries ๐ŸŸ

Shrimp Tacos ๐Ÿค๐ŸŒฎ

We are always on the go, so lunches usually tend to be leftovers that are pepped up a bit ๐ŸŽŠ

This time, we recycled garlic shrimp from the evening before as well as some grilled veggies ๐Ÿฅฆ๐Ÿซ‘๐ŸŒถ and spiced them up with our favorite grain free tortillas, some fresh lettuce and our go to Primal ketchup and keto Mayo ๐Ÿคฉ

You could also use left over shrimp kabobs ๐Ÿฆ

This is a super easy fat fueled lunch that can be thrown together within minutes ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

Simply gather up:

Shrimp, about 3-4 per tortilla, we like ours from Vital Choice ๐Ÿค

Unbun Tortillas, as many as you are hungry ๐ŸŒฎ

A few leaves of living lettuce ๐Ÿฅฌ

A vegetable oil free Mayo, our go to is Chosen Foods Keto Mayo which is MCT (coconut) based ๐Ÿฅฅ

Primal Kitchen Foods Ketchup ๐Ÿฅซ

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 ๐Ÿ˜‹)

Avocado and fresh cucumber, tomato or slaw would be a yummy addition as well ๐Ÿ™Œ๐Ÿป

Start the assembly:

Warm up your tortillas and slather them with Mayo or/and mashed avocado ๐ŸŒฎ

Place lettuce and other veggies you want to include onto the tortilla. Add more sauce (ketchup and Mayo)

Layer on the shrimp, roll up, and enjoy ๐Ÿ˜‹

If you have time, guacamole and carrot fries or zucchini and pepper hash make this an indulgent comfort food that transport me back to Mexican beaches ๐Ÿฅฐ

Sunday Pork Roast ๐Ÿท

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) ๐Ÿฅง

Today, we decided to tackle another classic German family dish, that is easily adapted to fit out fat fueled life: the pork roast ๐Ÿ–

Other roasts weโ€™ve done include: roast chicken, pheasant, bison eye of round, lamb, beef tenderloin and Chuck roast ๐Ÿคฉ

This pork roast is from Northstar Bison, and you can save 10$ using my referral link ๐Ÿ˜‰ other great suppliers are Primal Pastures or US Wellness Meats!

To check out my guide to pork: read this previous post ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

Like most roast dishes, this is traditionally served with potatoes and vegetables, so we are pairing it with mashed cauliflower (and butter ๐Ÿ˜‰), bell pepper and carrot sautรฉ, and crispy Brussels sprouts ๐Ÿคฉ

To make you need:

One pork tenderloin roast (2-3 pounds) ๐Ÿท

Onion ๐Ÿง…

Lard for searing

Salt and pepper ๐Ÿง‚

How to:

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 (300ยฐF) oven with the lid on.

When itโ€™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 ๐Ÿ˜‡

Fat Fueled Breakfasts ๐Ÿณ

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 ๐Ÿ’ช๐Ÿป

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 ๐ŸŒฑ)

My dad is the classic bacon and egg guy ๐Ÿฅ“๐Ÿณ

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 ๐Ÿ˜‰). If heโ€™s up for some greens we give him some guacamole too ๐Ÿฅ‘

Our eggs and bacon are of the highest quality, always pastured and fed a species appropriate diet.

Check out my guide to eggs and pork here ๐Ÿค“

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 heโ€™s able to power through a long morning of meetings and calls without feeling hangry ๐Ÿ˜œ

In Germany, itโ€™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 ๐Ÿ˜‹

Avocado and egg toast ๐Ÿฅ‘๐Ÿ™Œ๐Ÿป
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 ๐Ÿ˜

Homemade spiced breakfast bread with nut butter and cranberry jam ๐Ÿ’ช๐Ÿป

I love a good egg-cake slathered in butter, with avocado and a veggie stir-fry drizzled in tahini! I love the SOCO pesto tahini. My breakfast veggie template can be found here!

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 Chocoate๐Ÿซ

Both are a great sugar free and high fat fuel that keep me nourished and energized with a plethora of nutrients and healthy fats ๐Ÿ˜ plus who doesnโ€™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 itโ€™s so tasty ๐Ÿฅฐ

My mom loves a good bagel with sockeye nova lox, a vegan cream cheese, butter and some greens ๐Ÿฅฏ๐Ÿฅฌ

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 ๐Ÿ™Œ๐Ÿป

Check out my guide to dairy free alternatives here!

Vital Choice sells great nova lox!

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.

And of course a breakfast omelette is a classic- recipe here!

Baked Breakfast avocado ๐Ÿฅ‘ is also a Great side! I love to eat it with US Wellness Meats Liverwurst or bison sliders from Northstar Bison!

Last but not least, you can also enjoy this fat fueled โ€œnoatmealโ€ with your favorite granola, nut butter and chocolate ๐Ÿซ

Incorporating Organ Meats ๐Ÿ–

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. Itโ€™s said that the incorporation of such high fat (especially animal fat and omegas like DHA and EPA) helped our brains grow exponentially ๐Ÿง 

Unfortunately, we as a society have shifted from eating nose to tail, to only eating muscle meats and sometimes limit ourselves to certain โ€œfancy cutsโ€ 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 ๐Ÿ”๐Ÿฎ

Itโ€™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) ๐Ÿ˜‚

I have found a super yummy beef based liverwurst and Braunschweiger from US Wellness Meats that I regularly enjoy ๐Ÿ˜Š it tastes super yummy with avocado, eggs and a spoonful of butter ๐Ÿ˜‹

One of my favorite breakfasts ๐Ÿ˜

They also sell head-cheese which usually contains tongue and cheek in addition to meat, and a ground beef blend called โ€œcaveman blendโ€ 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 (Iโ€™ve seen chicken, pork and beef), and itโ€™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 ๐Ÿ’ช๐Ÿป

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 itโ€™s quite tasty! Itโ€™s a sneaky way to incorporate pork liver into your diet ๐Ÿ˜Œ

Other โ€œstarterโ€ organs include chicken and beef livers which can be prepared easily by simply sautรฉing them with butter and onions in a pan. Itโ€™s best enjoyed rare, and unlike heart it has a softer texture. Itโ€™s very filling and I usually donโ€™t eat more than 2-3 ounces at once! Another way to incorporate liver is by making your own liver pรขtรฉ ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

Bison Brisket Bowl ๐Ÿฆฌ

I try to eat red meat at least once a day, since itโ€™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 ๐Ÿ˜‰

My whole guide to red meat can be found here!

For todayโ€™s lunch bowl, I am enjoying some bison strips, which I cut from a brisket I plan on smoking ๐Ÿคช

The brisket is from Northstar Bison and you can save 10$ on your first order using my referral link ๐Ÿฆฌ

To make one lunch bowl you need:

5-6 ounces of bison brisket strips ๐Ÿฅฉ

1 package of shirataki noodles ๐Ÿœ

Your favorite veggies: cauliflower, green beans, broccoli, bell pepper greens ๐Ÿฅฆ

Herbs such as basil and parsley ๐ŸŒฟ

Smoked sea salt ๐Ÿง‚

Avocado or guacamole ๐Ÿฅ‘

How to:

Begin by sautรฉing the veggies in a pan with the ancestral fat of your choice ๐Ÿซ‘

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.

Garnish with avocado or guacamole and enjoy ๐Ÿ˜‹