This is fusion cuisine at its finest 🤣 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 😍
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 😜
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.
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), it’s a true superfood. We love the Cocoyo brand which helps us get in our dose of fermented foods 🙌🏻
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…) 😇
A dollop of chocolate pili nut butter 🌰 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 😍
The great thing about German cuisine is that it is very meat based (of course with lots of carbs to go along 😅) but the meat dishes can be modified to fit our way of eating, which always gives us a piece of home 😍
We’ve already shared Schnitzel, Gulasch and Roulades so be sure to check those out if you haven’t yet 😜
Today I will be sharing a recipe for German meatballs called Frikadellen, which my Oma Marlies is famous for 🥺 they are pretty easy to modify, we only have to swap the soaked Brötchen (mini white bread loaves) with coconut flour. The rest stays the same: a blend of ground beef and pork, egg, onion, salt and pepper.
Combine the meat, eggs, coconut flour, onion and spices in a bowl and mix thoroughly 😋
If you like, you can also add in finely chopped bell pepper, but traditionally, it’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 😍 fry for about 8 minutes and then flip and sear another 6-8 minutes.
– 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 🌿
Salt and Pepper 🧂
Curry Powder 🌶
Grated zucchini and bell pepper (about 1/2 of each) 🫑
Coconut Flour or Egg as a binder 🥚, 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 you’re happy with the consistency!
Grill the burgers for 6 minutes each side or air-fry at 400°F 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 🥓
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 😇
The meal plan is meant for 2 active adults so portions may need to be modified! It’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 😇
I don’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). It’s also practical to have at least one fat fueled dip prepared to enjoy with the dishes!
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- here’s the plan 🙌🏻
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!
It’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 👩🏻🍳
Sunday June 5:
Breakfast: Baked Breakfast Avocado with bacon, sautéed veggies, 2 additional eggs and optionally grain free bread with topping of choice 😍
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.
Dinner: Lasagna or Bolognese/Zucchini Bake either with almond flour noodles or zucchini sheets, optional fat fueled salad as a side 🥗- make extra Bolognese sauce for lunch tomorrow!
Tuesday June 7:
Breakfast: egg pancake with bacon, avocado and grilled tomatoes 🍅
Lunch: Bolognese Miracle Noodles with bell pepper zucchini hash (left overs from day before) 😇
Dinner: chicken burrito bowls (use left over chicken from chicken roast) with cauliflower rice, grilled veggies, guacamole (make a bigger batch) and MCT Mayo 😍
Wednesday June 8:
Breakfast: beef sliders, scrambled egg and grilled zucchini and avocado slices 🥑
Dinner: coconut cream chicken curry with steamed cauliflower, grilled zucchini and broccolini 🥦, when making this, leave some grilled chicken for lunch tomorrow!
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.
