Tomato sauce 🥫- we like Raos Marinara or check out this homemade recipe
How to make:
Heat up garlic butter in a pan, and dice the onions. Add those in and sauté, then add in the riced cauliflower, tomatoes and spices and lit it simmer a bit.
When the veggies have the desired consistency, add in the chicken meatballs (with the sauce if you’re making that) or your favorite vegetable oil free tomato sauce. We use Raos Marinara! Let it simmer and bit and then stir in the arugula.
Serve with more garlic butter or fresh avocado slices 🥑
This is another one of my favorite to-go breakfasts since it travels very well! I love to top this off with avocado which I simply take in my purse…I know it sounds weird but avocados are very travel friendly 🥑
This is an upgrade to my egg pancake, which I typically eat for breakfast with a side of ghee sautéed breakfast veggies 😉
Of course, like everything, this tastes a lot better fresh so it also makes a great at-home breakfast or easy lunch!
One good hack is to make a double portion since it stores well in the fridge!
If you don’t have smoked salmon but want a protein boost, left over shredded chicken, bacon or ground meat works well too!
Optional: a dash of coconut milk (2 tablespoons), curry powder, smoked salmon 🍣
How to:
Heat up ghee in a pan. Finely chop the veggies and herbs and begin to sauté them in the ghee. Season with salt and pepper and curry powder. Finely chop up the smoked salmon and add it to the veggies.
Combine the eggs, some salt and optimally the coconut milk. Whisk the eggs and pour the batter over the veggies. Fry in ghee for 3-5 minutes until the bottom is set and then place on the lid and let the whole thing set. This takes about another 5 minutes!
Roasted veggies with a savory dressing are such a comfort food, in my opinion, and go so well with all kinds of main dishes like duck wings, steak, chicken kabobs, lamb shank, or trout 😍
This can be made in 1 or 2 steps depending on how you like your veggies. Either poached and then roasted or just roasted. The former will result in more tender veggies 😇
You can choose any veggies that you like, I like to make this with left over veggies before I go on vacation, which is usually some carrot, cauliflower, broccoli and bell pepper 🥕🥦
The spinach dressing works well since I typically have spinach left over as well 🤣
Begin my chopping up the veggies into pieces of equal size. I’m using Brussels sprouts, carrot and cauliflower chunks, which all need about the same amount of time in the oven.
Preheat the oven to 400°F and toss the veggies in ghee, salt, and chives 🧂🌿
Roast the veggies for about 20-25 minutes until tender and crispy!
While the veggies are roasting, sauté or steam the spinach, when it’s wilted, ring out the water (I like to pat it dry in a paper towel). Next, mix the spinach, coconut milk, tahini, salt and herbs of your choice in a mini food processor and blend until creamy!
Bake the whole bell peppers in the oven at 200°F until you can easily remove the core. This usually takes 1-2 hours.
After you’ve removed the core and seeds, and cleaned the garlic, add both into a small food processor along with the spices, lemon juice , tahini and almond butter and olive oil and blend until smooth. Sometimes you need to add a bit more oil to get a creamier texture!
Cut the breasts into cubes and prepare the marinade by mixing the coconut milk with oregano, fresh chives, salt and pepper. If you’re using garlic powder, you can add that now. I will season my parents skewers with the powder when I make them. If you’d rather use avocado oil as a marinade, that works too, but I feel that the coconut milk gives it a nice flavor and keeps the meat very tender and moist!
Toss the chicken in the marinade and leave in the refrigerator for at least 30 minutes. The longer the better!
Cut the zucchini, bell pepper and optimally onions into cubes.
When the meat is ready, thread it onto the skewer, alternating with veggies 🍢
Heat up the ghee in the grill pan and sear the kabobs until they are crispy brown! Usually 5-7 minutes on each side 😇
Savoy cabbage is a yummy member of the cruciferous vegetable family that is commonly eaten boiled in Germany with a creamy sauce. Since we cannot have heavy whipping cream, and I wasn’t so sure that coconut cream would be a delicious substitute…I have to give our friend a little twist and stir-fry it with carrot and fresh herbs! This makes the dish a bit more summery too 🌈
You can either enjoy this without dressing or serve it as a warm salad with a vinaigrette, similar to our grilled radicchio 🥬
If you want a little crunch, I recommend tossing on some sunflower or pumpkin seeds at the end!
I think ghee works best as a fat source, but any ancestral fat works well!
I chose to use a wok to make this, but a regular pan will do too!
To make you need (2-3 servings):
One medium Savoy cabbage 🥬
3 medium carrots 🥕
Chives and parsley 🌿
Salt, pepper and nutmeg 🧂
Ghee 🧈
Vinaigrette dressing (optional): 3 tablespoons of extra virgin olive oil, 1 tablespoon of vinegar, salt and pepper, herbs and optimally mustard 🥗
Sunflower or pumpkin seeds (optional)
To make:
Begin by heating up the ghee in the wok or pan. Thinly slice the carrots and the Savoy cabbage. Place the carrots into the ghee and let them cook for a few minutes.
Then, add in the Savoy cabbage and let them cook together for a few minutes. Season with salt and pepper and the chopped herbs! Cook until the Savoy cabbage is slightly tender. I like mine a little crunchy but some prefer it more cooked through.
If you want to serve it with a vinaigrette, now is the time to make it. Combine 3 tablespoons of extra virgin olive oil with 1 tablespoon of vinegar (we like coconut vinegar), season with salt and pepper and chopped herbs. Optimally you can add a bit of your favorite mustard for additional flavor.
At the very end, add a handful of seeds or chopped almonds if you want some extra crunch and dress with the vinaigrette if you’d like 😉
I used “Go Raw” Salad toppers in sea salt flavor which is a blend of sunflower and pumpkin seeds 😍
Baked broccoli is a favorite in our house, which is great since it’s full of sulfuric compounds that help our bodies detox and produce glutathione (the bodies master antioxidant)! It’s anti-inflammatory benefits are enhanced through the spices in the curry powder creating an anti-inflammatory synergy 💪🏻
The key to a tender broccoli is to roast it on low temperature for a longer period of time. I like to roast at about 300°F for a good hour, at the end I crank up the heat to give it a nice crisp!
My fat of choice is cultured ghee but other ancestral fats such as avocado oil work well! You just want to make sure that they are heat stable!
I have two curry powders that I really love: Pure Indian Foods Vindaloo Curry which is a bit sweeter or Morton and Basset Curry Powder. Both are super delicious, it just depends on your taste 👩🏻🍳
To make this for 2 you need:
Broccoli (I used 1 large head) 🥦
Cultured Ghee 🧈
Your favorite curry powder 🍛
Flaked sea salt 🧂
How to:
Preheat oven to 300°, and prep the broccoli by cutting it into florets and tossing it with molten ghee. Then place it into an oven safe dish and season with curry and salt.
Roast for about 40 minutes, then turn over the florets and roast another 20 minutes until soft but crisp!
Sole is a delicious and tender white fish that tastes marvelous when fried in butter 🧈
Since it’s so thin, it doesn’t need very long, just a few minutes on each side, so you want to make sure you’re monitoring it closely. The filets are typically very large and flat so you need to make sure your pan is big enough.
Salt and pepper are my favorite ways to season it, which bring out the yummy taste of the fish, and everything tastes better with butter right ? 😉
I get my petrale sole from Vital Choice Seafood since they catch it wild in pristine waters. You can check out my guide to sustainable seafood here 🐟
As the weather is getting hotter, it’s vital we stay hydrated, but hydration isn’t only the amount of water we drink, but our electrolyte status as well 💧
These gummies are a great way to ensure your cells are hydrated and also deliver a fair amount of collagen protein, which is critical for the health of our tissues and organs and it’s a great way to honor the animal and eat nose to tail!
Of course, they are sugar free, sweetened only with my favorite non-calorie and natural allulose sweetener and the monk fruit extract found in the electrolyte powder.
To make you need:
2 tablespoons gelatin powder- Vital Protein is a good brand (collagen peptides will not work)!
1 cup liquid- water, lemon juice or your favorite beverage swap
1 scoop/stick of the electrolyte powder: I love LMNT citrus flavor for this!
Allulose to taste
How to:
Mix the gelatin and 1 cup of liquid in a glass. In a small sauce pan, heat up the mixture and whisk until it’s dissolved. It’s important that the water doesn’t boil, but the gelatin mixture needs to be exposed to heat so that it is activated.
When the water is warm, around 200°F, whisk in the electrolyte powder, a spritz of lemon juice and allulose to taste.
When a homogenous mixture has formed, remove from heat and pour into mold. Transfer into the refrigerator for cooling. When the gummies have set, remove them from the mold and keep them in the refrigerator!
We make this very regularly for a quick lunch side as an alternative to a fat fueled salad (although this tasty dish is full of healthy fats as well 😉)
It’s also a great way to incorporate fresh herbs for an extra nutrient boost 💪🏻
Like with the others, this recipe can be scaled up to feed as many mouths as you need but for one person you need:
1) 1-2 large tomatoes 🍅
On the vine work well but heirloom tomatoes are also a tasty option and usually contain a superior nutrient profile and are less likely to be genetically modified (plus they look so pretty). Alternatively you could use smaller cocktail tomatoes and slice those in half but I prefer the thinly sliced larger tomatoes.
2) high quality extra virgin olive oil 🫒ours tastes so rich and buttery, such a treat
You can also check out this post to learn more about alternative oils
3) green onion to taste (usually one stalk) 🧅
4) fresh herbs like basil, chives or parsley 🌿
5) granulated garlic 🧄
6) sea salt flakes and black pepper 🧂
To make, thinly slice the tomatoes and the green onions and put them in a small bowl 🥣
Finely the herbs and add them to the bowl.
Next, add the salt, pepper and garlic powder and drizzle everything with ample olive oil 👩🏻🍳
Lastly, carefully toss the salad prior to serving. The tomato juices, oil and salt will create a super yummy umami dressing. If you want to be extra fancy and can tolerate it, add a spritz of balsamic vinegar 😉
