Cureated by Helen 🌈🌸

Spiced Fennel Hash with Chicken Mince 🐓

Fennel and tomato are fresh spring veggies that complement chicken very well 😍

Together with fresh herbs, spices and plenty of butter you’ve got yourself a quick lunch 😌

This is also very easy to meal prep, since the veggies and meat are prepared severely!

To make the fennel hash you need (1-2 servings):

1 small fennel bulb

Handful of cherry tomatoes 🍅

Fresh parsley 🌿

1-2 stalks of green onion 🧅

Garlic Butter 🧈

Lemon Extra Virgin Olive Oil 🍋

Salt, pepper and garlic and herb seasoning 🧄

For the chicken mince (2-3 portions):

1 pound Ground Chicken, we love Force of Nature! Check out my poultry guide here!

Duck fat for cooking or another ancestral fat

Finely chopped onion 🧅

Salt, pepper, curry powder, umami seasoning (MSG Free)🧂

How to:

The veggies and chicken are made separately but can be made at the same time! Heat up garlic butter in one pan and duck fat in another.

While that is heating up, finely chop the onion for the meat, and cut the fennel, tomatoes and green onion into a bit larger pieces. Also finely chop the parsley.

Add the onions to the duck fat and the other veggies to the garlic butter!

When the onions are translucent, add in the ground meat and scramble it. Sauté the veggies and the meat, until both are cooked. The meat should brown a bit and the veggies should become tender. Season the veggies with the chopped parsley, the garlic and herb seasoning and the salt and pepper and let it simmer a bit longer.

Season the chicken with salt, pepper, curry powder and umami seasoning.

Serve chicken and veggies together! Optimally, roll up in a tortilla swap, drizzle with tahini, or serve with sliced avocado and a dollop of Chosen Foods Garlic Avocado Oil Mayonnaise 🤩🤩

Bell Pepper Broccoli Artichoke Bake 🥦🫑

This is a delicious side that goes well with baked trout, air-fried shrimp or even a delicious roast beef or chicken 😍 and it’s very easy! Just throw everything into an oven safe casserole dish, season and bake low and slow!

This method works well for a variety of vegetables but I really love the combination of bell pepper, broccoli and artichoke bottoms! It works out well because all veggies need a bit longer to become tender in the oven so the cooking time is the same.

I use fresh broccoli and bell pepper and canned artichoke bottoms, although I think artichoke hearts would work too!

I like to keep the seasoning simple: salt, pepper, ghee and some chopped chives 😍

To serve 2-3 you need:

1 large head of broccoli 🥦

1 can of artichoke bottoms, about 6-7

1 large bell pepper 🫑

Ghee or another ancestral fat like avocado oil

Salt and pepper 🧂

Chives 🌿

How to:

Preheat the oven to about 300°F

While that’s heating up, chop the bell pepper and broccoli into bit size pieces. Drain the artichoke bottoms and pat dry. Depending on their size, you may want to slice them in halve or into quarters.

Coat everything in ghee or another ancestral fat of your choice, and season with salt and pepper. Place into a casserole dish and sprinkle with finely chopped chives!

Place into the oven and bake for 40 minutes. Then check on it, move around the veggies and continue to bake until you’ve reached desired tenderness. Usually about another 20 minutes!

We served ours with drizzled tahini for a Mediterranean flair 😍

I really love Seeds of Collaboration Tahini, especially the pesto flavor. You can save 20% on your order using code cure.eated.

Cacao Rubbed Filet Mignon 🥩

I don’t know about you, but I really love steak and always look forward to Steak Night in our home 😍

I love to play around with different cuts, pans and seasoning to create the perfect steak, but at the end of the day I always discover that simple is the best. I love the taste of the meat and don’t want to mask it with lots of crazy concoctions, so I have created the ultimate steak rub with a crazy ingredient no one would ever suspect, which also happens to be a key ingredient in one of my favorite foods- cacao powder 🍫

Together with flaked sea salt, the cacao powder brings out the beefiness of the meat in a subtle way, and in no way tastes like chocolate 😂

You can use any steak you’d like, bison, elk or beef are all suitable! I have beef filet from Northstar Bison but I also love US Wellness Meats or Force of Nature for high quality regeneratively raised grass-fed steaks! my guide to beef and bison can be found here!

If you use my referral link you can save 10$ at Northstar Bison 🤩

To make this you need:

Your favorite steak 🥩

Cacao Powder, I love Burlap and Barrel Morogoro Cacao 🍫

Flaked Sea Salt 🧂

Grass fed butter for serving 🧈

How to:

It’s important that you pat the meat dry, if there is any liquid on the outside of the meat, you will essentially boil the meat which in my opinion doesn’t taste as good.

That’s also why I don’t use any fat for my method. You just need to have a hot pan so that the meat seals right when it hits the heat. That way you still get a nice sear and the moisture remains inside guaranteeing a juicy steak 😍

All beef, even if it doesn’t look marbled has plenty of fat that will render and cook the meat. I prefer to put on a big pat of butter when it’s all done 🤩

To start, heat up a stainless steel pan on the stove, I like AllClad. Non stick pans don’t work well for this method and I tend to steer away from cast-iron to avoid iron overload. As the pan is heating up, pat the meat dry and salt all sides with flaked sea salt 🧂

When the pan is hot, quickly place the meat onto the surface , it should sizzle. This means that the meat has sealed and that you’ve achieved a great sear 👩🏻‍🍳

Depending on the thickness and how you like your steak cooked, cook the steak on one side and then flip. I like mine rare and my steak was about 1 inch thick, so that meant about 4 minutes on each side. Another tip is to not flip/move around the steak too earlier since that disrupts the searing process.

After you’ve flipped the the steak, and it’s cooked it’s time on the other sides, turn the heat to low and season with the cacao powder. It’s important to do this when the temperature isn’t as hot anymore because the cacao will burn which doesn’t taste good.

After you’ve seasoned it, give it another 10-15 seconds on each side so that the cacao can infused into the meat and then remove it from the pan, and let it sit for a few minutes (this redistributes the juices and ensures a moist steak) 🥩

I think salted butter tastes best with this combination, so I always enjoy it with that. Popular sides we like to make on steak night include buttery mashed cauliflower, grilled veggies, and baked broccoli 🥦 or just simply steamed Brussels sprouts 👩🏻‍🍳

All about Lamb 🐑

Pastured and grass fed lamb is a super nourishing red meat that is a key component to our diet! Like grass fed beef and bison, it’s full of healthy omega fatty acids and CLA as well as heme iron and b vitamins!

In terms of fatty acids, lamb meat actually outshines beef in Omega 3 content and also contains more biotin, niacin, and B12. It’s also packed with phosphorus and molybdenum, as well as zinc and selenium which are crucial for immune function 💪🏻

CLA is a fatty acid found almost exclusively in pastured red meat and dairy and is critical for the health of our cardiovascular system!

Lamb is also a good source of creatine which helps fuel our muscles and brain! It’s needed for muscle growth as well!

It also contains glutathione which is the master antioxidant in our body and needed for detoxification!

It’s juicy, succulent and tender, a real treat 🤩

How to make:

It can be prepared in a variety of ways, the easiest is a classic leg of lamb steak. This is great for weeknight dinners since it takes only 10 minutes to make. Best part yet, it’s full of yummy bone marrow which I love to drizzle over the meat!

Rib chops and T-bone steaks taste amazing off of the grill when drizzled with garlic butter 🧈

Tougher cuts like the shanks are best braised or made as a gyro meat to break down the collagen! It’s a great way to eat nose to tail!

Ground lamb works well for burgers, meatballs or as a minced meat with veggies for an easy lunch 👩🏻‍🍳

You can also buy lamb tallow which is a great ancestral fat to use for cooking 🍳 it’s very heat stable since it’s full of healthy saturated fats, no they don’t mess with your cholesterol!

Where to buy:

Like with all meat I buy, I like to make sure that the animal lived a species appropriate life and was ideally raised regeneratively (this is done through a process called holistic management). Not only is it better for the animal and our planet, but the meat tastes significantly better!

The Savory Institute has a great online resource that lists farms that are practicing this type of agriculture, and you can browse there to find suppliers!

My two favorite lamb suppliers are Northstar Bison and US Wellness Meats. Like lamb should be, both farms exclusively pasture raise and grass-fed their animals.

You can save 10$ on your first order at Northstar Bison using my referral link!

The quality at both is equal, I really like the leg of lamb steak from US Wellness Meats, which Northstar Bison doesn’t carry, but for shanks, ground meat, etc, I purchase wherever it is in stock 🐑

Fresh Salmon Burgers 🍣🥒

Burgers are a family favorite, as is wild Alaskan salmon, so why not marry to 2 and have a family salmon burger night 🤩

Today’s salmon patties are from Vital Choice Seafood, and are super clean: just sockeye and a few spices. When buying patties of any kind, I always make sure there are no wacky filler ingredients or hidden seed oils or grains. These sockeye patties are chock full of omega 3 which are vital for brain and heart health 💪🏻

My entire guide to seafood can be found here!

Our go-to sides are a crunchy lettuce wrap with fresh cucumber and tomato, carrot fries and grilled veggies and plenty of Chosen Foods Keto Mayo 😍

A side of guacamole or olive tapenade would also make a yummy addition 👩🏻‍🍳

For those of you who would like a bun, check out my bread and bun swaps! UnBun makes yummy burger buns!

Since burgers can be built by preference, I won’t include a long ingredient list. Just gather up your favorite toppings, sauces, and sides, the patties and you’re good to go!

The salmon patties we used are 4 ounces each and need about 3-4 minutes on each side!

My Lettuce wrap version: Mayo, fresh cucumber, lettuce and tomato

Mom: Unbun, lettuce, fresh onion, tomato, Mayo and Primal Ketchup

When all your sides are ready, I would grill the patties and then assemble everything!

Herbed Tahini Artichoke Bottoms 🌱

I really love artichokes but they are a pain to prepare for a small prize, so I was thrilled to discover canned artichoke bottoms at the grocery store!

Since I’m on a tahini trip right now, my first impulse was to roast these in the oven and to drizzle them with my favorite pesto tahini from Seeds of Collaboration and fresh herbs from my local hydroponic farmer 👩🏻‍🌾

Seeds of Collaboration makes the creamiest tahini in my opinion, and you can save 20% using code cure.eated at checkout. Alternatively, Thrive Market also makes a yummy tahini.

Making this delicious side dish is simple, you only need:

1 can of artichoke bottoms

A heat stable fat for baking, I chose macadamia oil

Flaked sea salt and pepper 🧂

Pesto Tahini for Drizzling 🌿

Fresh chopped herbs, I chose parsley and chives🌿

How to:

Preheat the oven to 350°F

Open the can of artichokes and drain the liquid. Place them onto the oven safe dish.

Coat them with a heat stable fat and season them with salt and pepper 🧂

Make for about 10-15 minutes, or until crispy. Throw on some herbs and drizzle with ghee and tahini, and serve immediately 🤩

This works well as an appetizer or as a side with your favorite main course! I love them with air-fried shrimp, leg of lamb steak, or with my favorite egg cake if I don’t have enough time to cook meat/seafood!

Braised Lamb Shank 🐑

Lamb is such a delicious and nourishing meat that I love to eat on a weekly basis, usually in form of a lamb steak or as gyro meat, but this week I decided to braise lamb shanks from US Wellness Meats 🤩

My guide to lamb is here!

Shanks are a great cut, since they are full of essential amino acids, collagen and lots of healthy fat! They are a bit tougher so they need to be braised for a while, but it’s worth the wait 😍 and they’re a way to incorporate all parts of the animal and eat nose to tail!

This recipe is similar to my braised bison shank recipe, but the timing and seasoning is a bit different. Like the bison shanks, the lamb shanks are full of super nourishing bone marrow which I like to remove and roast separately and enjoy over veggies 👩🏻‍🍳

Shanks are a good size and one usually feeds one person making serving very easy!

To make these fall off the bone shanks you need (2 portions):

1 Package of Grassfed Lamb Shanks, that’s usually 2-3 shanks and about 1.5 pounds 🐑

Salt and pepper 🧂

Bay Leaf 🌿

Water or broth for braising 🧊

Garlic butter or ghee for serving 🧈

To make:

Start by heating up ghee in a pot and by patting the lamb shanks dry; then salt them liberally and sear them until brown on all sides. Add more salt and pepper.

Next, pour on bone broth (beef works well) or water onto the meat and bring to a boil. Let simmer until the meat is tender, about 3-4 hours. I would routinely check to see if enough liquid is in the pot, the meat should always be covered.

Once the meat is tender, heat up some ghee or garlic butter in a pan. Remove the meat from the bone and sear in the garlic butter for some extra flavor 😍

I usually prefer the more succulent consistency over the crispy sear so I usually just do the searing method with my moms shank.

You can keep the broth and sieve it for a delicious nourishing bone broth full of healthy fat and collagen 😍

Italian Wedding Soup 🍜

Who doesn’t love a hearty soup ? Whether we are sick, detoxing, or are just simply craving a nourishing dish, this low carb fat fueled take on the Italian Wedding Soup has you covered 💪🏻

Not only do the garlic and onion provide ample flavor, but they also provide the body with a chock full of nutrients that help the body detox, including sulphuric compounds and glutathione (the master antioxidant) precursors! Very important 🧅

The bone broth and meat provide important amino acids and collagen which our bodies need to rebuild themselves and function optimally! Plus it’s a great way to eat nose to tail!

Our meatballs are chicken meatballs with ground chicken from Force of Nature, one of my favorite meat companies (they practice holistic management which helps regenerate our topsoil)!

My entire guide to poultry can be found here!

As our fat source, we chose duck fat, which is a great ancestral fat. It’s important that we eat ample healthy and unoxidized fats since all the fat we eat gets incorporated into our cell membranes, and we want those to be intact and healthy!

To make this yummy meal you need:

For the soup:

6 cups Chicken bone broth, we like Bonafide Provisions or Kettle and Fire! With both broth you want to make sure it’s sourced from healthy animals since the bones are a place animals store toxins. You can tell it a bone broth is full of collagen if it becomes jello like in the fridge 🦴

2 cups of fresh spinach

12 ounces of frozen riced cauliflower

3 garlic segments 🧄

3 stalks of green onion 🧅

Salt, oregano and pepper 🧂

Umami Magic Seasoning (Farmhouse Kitchen)

2 tablespoons duck fat for frying 🧈

For the meatballs:

1 pound of ground chicken 🐔

1/4 cup almond meal 🌰

1/4 cup coconut flour 🥥

1 egg and one extra yolk 🥚

Salt, pepper, nutmeg 🧂

Fresh basil 🌿

To make:

Begin by heating up duck fat in a large pot and chop the onions and mince the garlic. Sauté the onions with salt and pepper until translucent! Then add the garlic and sauté for another minute.

Stir in the chicken broth and oregano , bring to a boil and let simmer for 10 minutes.

While that’s simmering, prepare the meatballs. Mix the ground meat, eggs, flours and spices and herbs in a bowl and knead with your hands! Form little balls with your hands.

After the 10 minutes are up, add the riced cauliflower and meatballs into the broth and cook until the meatballs float: about 5 minutes.

Lastly, add in the spinach and cook until wilted. Season to taste!

This can be enjoyed on its own or with a bread swap and your favorite grass fed butter (or garlic butter) 🤩🧈

Savory Bell Pepper and Carrot Sauté 🧅🫑🥕

This is another classic dinner side we make at least once a week, often times with garlic herb king salmon 😋

It’s quickly made and packs a lot of flavor and phytonutrients 👏🏻

Like with all recipes, the portions and veggies can be modified to your liking, but in general for each person you need:

1 bell pepper (I used 1/2 red and 1/2 yellow) 🫑

1 large carrot 🥕

2 stalks of green onion 🧅

Herbs of your choice 🌱

Garlic butter

, either homemade (recipe is here) or grass-fed store bought such as that from Lewis Road Creamery 🧈

Salt, pepper and your favorite garlic and herb seasoning 🧂

To make:

Begin by heating up garlic butter in a pan, and while that is melting, finely chop the onions, carrots and bell pepper.

Start by sautéing the veggies, add more butter and season. Let them sauté until you have the desired consistency (we prefer them a bit softer so it’s usually a 15 minute sauté).

At the very end, add some chopped herbs and a bit more butter 👩🏻‍🍳

Enjoy with your favorite main course! We love it with baked fish such as trout, with beef and pork mince, leg of lamb steak, roast beef or chicken!

Roasted Tomato Garlic Halibut 🐠🍅🧄

Halibut is a yummy white fish that works well with many different flavors, today I chose to sauté it with garlic butter, tomatoes and herbs which create a delicious sauce around the fish 😍

We try to eat fresh fish a few times a week for dinner, and I also like to have canned SMASH fish a few times a week for lunch, either in a salad or noodle bowl because seafood is just so so good for you 🦞😎

You can check out my entire guide to seafood here!

We got our halibut filets from Vital Choice Seafood, which is my go-to seafood supplier!

To make this (1 portion) you need 👩🏻‍🍳

1 halibut filet: about 6 ounces 🐠

Garlic butter, you can use my recipe if you’d like 🧈

A handful of cherry tomatoes 🍅

Sea salt and pepper 🧂

Garlic or onion powder 🧄

Fresh herbs of your choice, I went for chives 🌱

How to 👩🏻‍🍳:

Start by heating up garlic butter in a pan. While that is melting, rinse the halibut filet, pat dry, and salt both sides with sea salt.

Place the halibut into the pan and cook for 5-6 minutes on one side. While it’s cooking, slice the cherry tomatoes and chop the herbs.

Then, flip the fish and put in the tomatoes. Place a lid onto the pan and let it simmer on low heat for another 5-6 minutes.

Lastly, add in your herbs, and season with pepper, and garlic powder 🧄 I grilled some broccoli in garlic butter ahead of time and just added it back into the pan to heat it up again.

Serve with more garlic butter, your favorite Keto Mayo, and veggies of your choice! We love it with mashed romanesco, onion and snap pea sauté, or with a pasta swap 🤩