Cureated by Helen 🌈🌸

Mediterranean Style Burger Night 🍔

Who doesn’t love a good burger 🍔? Tonight we are putting a twist on the family favorite and making it Mediterranen Style with yummy herbs, spreads and veggies 🌱🫒🥬

We are pairing the juicy patties with a crunchy lettuce wrap and serving with carrot fries ,herbed cauliflower steaks, grilled pepper and zucchini, tapenade and pesto tahini 🤩

You need:

Your favorite grass-fed burger patties, we love bison, beef, but lamb would work too! You can check out mit guide to beef and bison here. 🦬

My go-to source is Northstar Bison and you can save 10$ on your first order using my referral link!

Big leaves of your favorite lettuce for the wrap 🥬

Garnish of your choice: fresh chopped herbs, cucumber slices, tomato, onion 🧅🥒🍅

Tapenade Spread (check out my recipe) 🫒

Carrot Fries 🍟

Herbed Cauliflower Steaks 🌱

Grilled Veggies 🫑🌶

And your favorite tahini, I love the SOCO pesto flavored tahini, and my followers can save 20% using my link and code cure.eated

Keto Mayo such as Chosen Foods MCT based mayonnaise 🤩

To make:

For the ultimate burger night experience, prepare all your favorite sides (the ones I think go best are listed above), and then grill your meats. A typical 6 ounce beef patty needs about 6 minutes on each side.

While the meat is grilling, prepare the garnishes. We love fresh cucumber, tomato and usually a lettuce wrap. You can also chose a grain free bun swap, Unbun foods makes yummy burger buns as well! You can also make crispy onions 🧅:

First, sauté the onions in lard with salt and pepper When the onions are crispy and brown, remove them from the pan to serve on the side and add salt, pepper, garlic powder.

When everything is ready, assemble your burgers. I like a lettuce wrap with fresh tomato, cucumber, a bison patty, mayo and tahini 😍

My moms go-to is lettuce, crispy onions, Mayo, tapenade, and tomato 🤩

Pesto Tahini Cauliflower Steaks 🌱

Cauliflower is one of my favorite veggies, it’s do versatile and tastes good with anything in my opinion and is a great vehicle for my favorite fats: tahini, avocado, and butter/ghee 😍

I love it as a mashed potato alternative in my herbed buttery cauliflower mash 🥰

Today, I’m sharing a delicious way to enjoy this cruciferous superfood: a grilled “steak”, but this shouldn’t replace the meat on your plate 😉🥩

It makes a great side with your favorite meats or fish! We love it with grilled lamb steaks, New York strip steaks, baked trout or branzino 😍

You can either use a grill or a grill pan, I chose the latter because I felt like I had more control and didn’t want to risk that the steaks burn or dry out.

To make you need:

An ancestral fat, such as ghee or avocado oil 🧈

One head of cauliflower 🥦

Salt and pepper 🧂

Fresh chopped parsley 🌿

Your favorite tahini for serving, I love SOCO pesto tahini! You can save 20% on your first oder using my code cure.eated . alternatively I also love the tahini from Thrive Market 😍

You also want to make sure you have a sharp knife 🔪

Start by:

Coat the grill or grill pan with a heat stable fat. I chose avocado oil but ghee works well too.

While the oil is heating, prep the cauliflower by chopping it into steaks, about 1 inch thick! Coat the cauliflower in some avocado oil and season with salt and pepper.

Place the cauliflower into the prepared pan and grill on medium heat for about 8-10 minutes on one side. Then flip over and grill another 8-10 minutes on the other side, or until the steaks are tender yet crispy!

Lastly, add on some fresh chopped parsley, drizzle on some tahini and serve immediately.

Cracker Swaps 🙏

It’s hard to find grain and gluten free crackers that do not contain cassava, tapioca or arrowroot flour, or rancid vegetable oils. Here is a compilation of a few we have at home 🏡

These crackers can be enjoyed with a variety of dips or simply with butter and cold cuts like prosciutto, salami, smoked salmon, turkey breast, liverwurst etc. These should of course be pastured, heirloom breed, and fed a species appropriate diet. Learn more about meat quality here!

Drizzle them with nut butter or tahini 😍 (my favorite is SOCO pesto tahini, use code cure.eated for 20% off on their site)!

I also love them with avocado and tomato or homemade guacamole or tapenade 🥑🍅

Guacamole and sugar free salsa from Whole Foods

Ella’s Flats: these are super yummy and come in a variety of flavors! Our favorite is the “Everything” variety! They are seed based and work well even as a base for avocado, smoked salmon and trout (yay omegas) butter and prosciutto, etc. 🥑🧈🐟

For those who love smoked trout as much as I do, check out Rainbow King Foods, and use my special code for a discount code CUREATED to save!

Ella’s Flats are full of seeds providing healthy fat and fiber

Epic Provisions: Pork Rinds and Chicken Chips

These don’t really taste a lot like a traditional cracker but they are crunchy and satisfy the “chips” craving 😏 plus they are full of protein, especially collagen, and healthy fats. It’s also a good way to sneak in nose to tail eating 🐔🐷

My guide to chicken and pork are here !

Brads: The “veggie keto crisps” in the everything flavor are suitable for the fat-fueled low carb diet as they only contain seeds and veggies and are free of starch and inflammatory oils! Be careful with other “Brads” products, some contain chickpeas or even buckwheat which are no go’s!

Awesome Foods: Kale Crackers are a super nourishing combination of kale and other veggies with soaked seeds, spices and extra virgin olive oil!

They taste great with herb butter and prosciutto or with avocado and tomato 🥑🍅🧈

Rind Snacks: Coconut Chips 🥥

These are a fun snack that I like to enjoy either on its own (out of the freezer for additional crunch) or in a trail mix with some sugar free chocolate and nuts 🍫🌰

You can read more about the superfood coconut here!

Rhythm Foods: Kale Chips and Carrot Chips 🥬🥕

These are a sneaky way to get in some fiber and veggies! Just make sure you get the variety that is without vegetable oil! The carrot sea salt chips are simply dehydrated and are Helen approved as are the “ Kool Ranch”, Kale Chips! The other vegetable chip products are unfortunately made with seed oils and should be avoided!!

Veggie Crudités: enjoy dips with raw crudités such as carrots, bell pepper, cucumber, kohlrabi, water melon radish or even heart of romaine 🥬🥒🫑🥕or better yet make carrot fries or crispy cauliflower to eat with your favorite spread 😉

Turkey Fajitas 2 Ways 🫑🦃

Who doesn’t love a good fajita? Moving to Texas, I was introduced to fajitas and Latin American food right from the start, and was always in awe when the waiters brought up the sizzling pans from the kitchen. However, being German, I have the problem that I cannot eat very spicy, and I have an intolerance to garlic and onion (I envy my parents because they do not 🥺).

Today I will be sharing 2 ways to make turkey fajitas! One for those who love alliums and one for those like me who cannot eat garlic and onion 🤪

You can swap any other protein for the turkey, such as sliced chicken breast or steak. I used turkey fajita strips that I got from Northstar Bison, you can use my referral link to save on your order, but I also love US Wellness Meats or Primal Pastures!

My guide to buying meat is here!

This dish is super yummy with jicama fries and guacamole 🥑

Version 1: Herby Baked Turkey and Bell Pepper Strips 🦃

My version of the recipe is my take on turkey fajita strips with colorful bell peppers, and a handful of herbs and my beloved sea salt and ghee! This meal is full of colorful antioxidants and polyphenols from the veggies, healthy fats from the meat and ghee, and a great source of animal based protein, which is essential for optimal body function!

You can use any herbs you like but I decided to use chives and basil: bell pepper and the chives caramelize together with the sea salt flakes and create such a powerful flavor 😍

To make this you need (about 2-3 portions):

1 package of turkey fajita strips (Northstar Bison sells them in 1 Pound packages) 🦃

3 bell peppers, the more color the better 🫑🌶

Sea Salt flakes 🧂

Pepper

Herbs of your choice: I love chives and basil 🌿

Ghee 🧈

How to:

Preheat the oven to 400°, and chop bell pepper into slices and drizzle with ghee, salt, pepper, and chopped chives.

Bake at 350° for 30 Minutes in a casserole like dish.

Heat up ghee in a pan, and sear the turkey strips.

When those are browned, add salt and pepper, and remove the bell pepper from the oven. Add in the turkey strips, drizzle with more ghee and add the basil, and more salt flakes. Bake another 10 minutes and enjoy! They are super yummy with avocado slices and Chosen Foods Keto Mayo 😍

Traditional Onion and Pepper Turkey Fajitas 🦃:

This version is full of onion and garlic for those who love it a bit more savory! Like the other recipe, they go in the oven!

To make this you need similar ingredients:

1 package of turkey fajita strips (Northstar Bison sells them in 1 Pound packages) 🦃

Colorful bell peppers 🫑

Handful of cherry tomatoes 🍅

Onions: either green onions or regular onions 🧅

An ancestral fat like Duck Fat

Grass-fed garlic butter 🧈 or use my recipe

Salt and pepper 🧂

Primal Palate Taco Seasoning

Garlic and Herb Seasoning

How to:

Preheat the oven to 400°, and chop bell pepper and onions into slices and drizzle with garlic butter, salt, pepper, and chopped chives. This time I chose green onions but any onion works.

Bake at 350° for 30 Minutes in a casserole like dish.

Sear the turkey strips in an ancestral fat like duck fat, when those are crispy. Season with the garlic and herb and taco seasoning. Add those to the oven dish and bake for another 10 minutes!

Serve with a tortilla swap and more grilled veggies 😍

Left overs also work well for the next day, and can be enjoyed for breakfast with eggs or in a fat fueled lunch salad 💪🏻

Protein Supplements 💪🏻

Protein and amino acids are vital for proper body function. If you’re eating a meat, egg and fish inclusive fat fueled diet, you’re most likely getting your fair share of amino acids, but sometimes it’s helpful to get a boost through supplementation, especially if you’re working out, are older, or injured 💪🏻

There are many different protein supplements out there and it can be very confusing to know which supplement to purchase. I would be very careful and only buy high quality products. I avoid any dairy based supplements (no whey or casein) as well as any plant based powders since they usually aren’t well absorbed and often times are contaminated with heavy metals and other toxins 🦠

Essential Amino Acid supplementation is important for almost anyone, and I even wrote a whole post about them earlier! Check it out here!

In a nutshell, EEA are 99% digestible and give the body all the building blocks it needs in the proper ratios (this is very important)!

Everyone in my house uses them either in bar form or as a powder! Our go to brand is BodyHealth Perfect Amino. The powder comes in a bunch of fun flavors (we love Mocha Boost) and the bars come in Blondie, brownie and mocha flavors, all which are hits!

You can save 20% on your first order using my referral link

Collagen and Gelatin Supplements are especially important for those who only eat muscle meats since muscle meat lacks some of the special peptides found in bone/cartilage/skin.

Supplementing with these two proteins helps with joint, tissue and skin/nail/hair health, especially for those who are recovering from injury or those who are working out and are wanting to maintain joints/muscles 💪🏻

According to an article from Bulletproof:

As the most abundant protein in the body, collagen wears a number of important hats. Want smooth and supple skin? Or, how about healthy hair and nails? Collagen makes that possible. Plus, it’s one of the major building blocks for your bones, tendons, ligaments and connective tissues.
Your body naturally produces collagen. But as you age, both the rate and quality of collagen production slow down. That doesn’t exactly bode well for bone creation and joint health, but not all hope is lost! Your skin may be the first to show signs of aging in the form of wrinkles and fine lines, but taking collagen as part of your skincare routine can help support skin elasticity, skin hydration and overall skin health.
Those who want to read more can check out the article

My mom typically puts a scoop of unsweetened collagen peptides in her morning coffee (along with before mentioned mocha boost EAA powder 🙃) but brands like Bulletproof also sell flavored collagen and gelatin products that you can use mix into a shake, as well as a wide variety of delicious bars! You can also use my code CURE.EATED to save some money 😋

Marigolds Bars also has a collagen protein coffee that we love as well! Using my special code CURE.EATED you can save some money on your order 😉

You can also throw a scoop of unflavored gelatin or collagen protein powder (both sold by bulletproof) into dishes like Gulasch or No-bean chili to help give the dish some body and umami flavor (and you’ll never know you’re eating more nose to tail 😉)

As with all supplements, quality is very important and it’s critical to check for third party testing for environmental pollutants, especially heavy metals. We use Marigolds and Bulletproof at home because we trust that it’s the highest quality product!

These yummy fat bombs also contain collagen peptides

Garlic Herb Butter Salmon 🍣

Salmon, garlic and oozing butter! I can’t think of a better combination 🤩

This fat fueled dinner is a weekly staple in our house and supplies us with ample healthy fat including brain boosting omega fatty acids 👏🏻

In addition to the essential fatty acids, salmon is a complete protein and contains many trace minerals and nutrients.

For more information, check out my seafood and butter guide here!

We get our salmon from Vital Choice Seafood, usually we get king salmon or sockeye. The sockeye is a bit firmer in texture which I prefer, but my parents like the king salmon better. Both are great choices. When choosing your butter, you can get a pre-made garlic herb butter such as that from Lewis Road Creamery, or you can make your own using this recipe 🧈

To make this dish (1 filet per person) you need:

6-8 ounces of salmon per person 🍣

Garlic butter for poaching 🧈

Sea salt 🧂

Curry powder 🌶

Garlic and onion powder 🧅🧄

How to:

Begin by heating up the butter in a pan on low heat. You want to make sure to not heat the butter up too high because it’s smoke point isn’t that high. If you prefer, you can cook the salmon in ghee or avocado oil or another ancestral fat, and add the garlic butter when it’s cooked.

While the butter is melting, pat the salmon filets dry, cut them into strips and then place them skin side down into the molten butter so they can slowly cook. If using garlic butter, add salt and as much garlic/onion powder as you like, in addition to a dollop of garlic butter that will melt over the fish 🐠

After 3-4 minutes, flip the salmon and cook for another 4-5 minutes until it’s at your desired doneness. Season with curry powder and garlic and herb seasoning.

Serve with your favorite veggies such as this snap pea stir fry, roasted curry cauliflower, carrot fries with your favorite keto mayo, or this tomato sauce!

Grilled Rainbow Veggies 🫑🌈

Whenever we throw on the grill to make our favorite brats, burgers or fish such as grilled branzino, I love to also grill up a sheet of colorful veggies that complement basically any dish 😍

Most vegetables work for this, you just have to adjust the time. Tougher vegetables such as broccoli and cauliflower need a bit longer. Typically, I love to grab a few bell peppers of different colors (more polyphenols 🌈), zucchini and a bit of cauliflower. Onions also work very well!

To cover one grill sheet gather up 👩🏻‍🍳

2 bell peppers 🫑

2 medium zucchini 🥒

A few cauliflower or broccoli florets 🥦

Or other veggies 🌶🧅

Salt and pepper

Avocado oil

To make:

Heat up your grill and coat your grill pan in avocado oil, or another heat stable ancestral fat of your choosing!

Slice the veggies into pieces. I like my zucchini as half moons, but rounds work well too. The bell peppers can be cut into chunks and the cauliflower florets can be broken down as well.

Line them on the pan and add salt and pepper.

Place the sheet onto the grill and grill for about 10 minutes. Then, move around the veggies so that they don’t burn on one side. Reduce the heat and continue to grill until you reach your desired doneness. I would make sure to move the veggies around frequently so that they don’t burn and cook evenly!

Enjoy with your meat/fish, some guacamole, tapenade, and your favorite keto mayonnaise 🤩 we also love to serve this with some carrot fries 🍟

Tahini Drizzled Petrale Sole 🐟

We love fish in our house, it’s a chock full of minerals, amino acids and healthy omega 3 fatty acids, so it’s in on the menu quite a bit.

Today we enjoyed yummy Petrale sole filets from Vital Choice Seafood. I love this brand since they fish in pristine waters and make sure the fish is toxin free! To learn more, my guide to sustainable seafood can be found here 🐟

I decided to give the filets a little Mediterranean twist and drizzled them with my favorite pesto tahini from Seeds of Collaboration 😍 they make the creamiest tahini and the added herbs give it Mediterranean vibes 🇬🇷

You can save 20% on your first order using my code cure.eated at checkout, or alternatively you can buy a different tahini and add in your own garlic and herbs. Thrive Market makes a yummy one as well!

To be transported to the Islands of Greece you need:

4-6 ounces of Petrale sole per person, this could be a few pieces depending on the size. The filets tend to be very large and flat and easily break apart 🐟

Ghee for frying 🧈

Salt and pepper 🧂

Fresh chopped chives 🌿

Tahini for drizzling 🤩

To make:

Begin by heating up a thin layer of ghee in a large pan. While that is melting, pat the filets dry and season each side with salt and pepper.

Place the filets in the molten ghee and fry for 1-2 minutes, then flip over and cook another 1-2 minutes on the other side. Since the fish is very thin, I recommend you supervise the cooking process closely to avoid a fry dish 😉

Remove from the pan, garnish with fresh herbs such as chives and drizzle with the tahini.

I like to serve these with mashed romanesco, baked artichoke bottoms and roasted lemon broccoli 🥦, recipes are coming so stay tuned 😎

Umami Turkey Stir Fry 🥦🦃

Meat and veggie bowls are a staple lunch in our household since they are easy to throw together and provide a nourishing meal of healthy protein, veggies which provide polyphenols and fiber and are a great vehicle to incorporate our favorite fats which are the backbone of our diet 💪🏻

Today, we enjoyed grilled turkey breast strips from Northstar Bison with a cauliflower rice stir-fry! We love all the poultry from Northstar Bison because they are not fed soy or corn and are free to roam the pasture to forage 🦃

You can use my referral link to save 10$ at Northstar Bison. We also love US Wellness Meats or White Oak Pastures for high quality poultry 😉

My whole guide to poultry can be found here

This dish has an Asian twist since we used an umami style seasoning blend, scallions and some hing (which is an Ayurvedic spice) to give it a nice flavor. This is to replace soy sauce or coconut aminos, since those are not included in the way we eat.

To make this for 2 people gather up:

About 1/2 pound of turkey breast, sliced into little pieces 🦃

One bag of frozen riced cauliflower (about 12 ounces)

2 springs of green onion 🧅

A handful of broccoli florets (frozen works as well)🥦

1 bell pepper thinly cut 🫑

Sliced cherry tomatoes 🍅

Your favorite grass fed garlic butter (or make your own) 🧈

A sprinkle of hing powder, we get ours from Pure Indian Foods

An umami seasoning mix, ours is from Farmhouse, make sure it’s MSG free!

Salt and pepper 🧂

To make:

Heat up butter in a pan and sauté the green onions and turkey slices. Season with salt and pepper!

While that is cooking, finely chop the bell pepper and the tomatoes and add those in with the broccoli.

Throw in the the riced cauliflower, and put on the lid of the pan. Let everything simmer for a few minutes. Then add in more garlic butter, and the umami seasoning and the hing. Cook for a few minutes and serve immediately 🤩

If you want more fat, you can add more butter, drizzle on some sesame oil or tahini, or enjoy it with some avocado 🥑

Lamb Shank Gyros 🐑

Growing up in Germany, I have enjoyed the Turkish influence and have eaten countless plates of Döner/Gyros (usually in the form of a Turkish Pizza) 😍

I love the lamb gyro meat so I thought I would give it a try at home, and I must say it did not disappoint and is a great way to incorporate some nose to tail cuts of meat/collagen into the diet by eating shanks rather than filet!

My guide to lamb can be found here!

I chose shanks because they create a yummy umami flavor when they are cooked long enough and the collagen and fat renders 😊

The key is to cook it with minimal liquid so that it remains crispy, but also to cook it long enough so that it falls off of the bone.

I cooked my shanks in a cast iron with salt, pepper and rosemary in ghee from Pure Indian Foods.

I heated up the ghee and let the shanks brown on each side before I set down the temperature to low and put on the lid, letting it cook for about 4 hours. I knew it was ready when I was able to remove the bone, and I basically shredded the meat and fried it in ghee to crisp it up again 💪🏻

I enjoyed the meat with curried cauliflower and some tapenade or butter, and while it wasn’t the Turkish pizza of my youth, the flavors of the crispy meat transported me back home to my local Dönerbude 😋

For those who want to make it more of a Turkish pizza, you could use a grain-free tortilla, sliced tomato, onion and cucumber and a raw feta cheese (if you tolerate dairy) to make a little wrap 🌮

Another classic combo is fries with gyros meat, which you could easily swap for these delicious carrot fries 🍟