A salmon-egg salad is a super quick fat-fueled meal that can be prepped ahead of time and enjoyed on a bread or tortilla swap or as a dip with a cracker swap for a nourishing lunch 🤤
You can also swap the salmon for another canned protein such as tuna, crab, SMASH fish, or even chicken. All of these are great sources of omega fatty acids 💪🏻
We love SafeCatch Foods pouched pink salmon because they test every batch for heavy metals 🐟
The eggs make a great additional source of protein and healthy fats, and help create a super nourishing creamy flavor. You can do leave these out of course 🥚
For the classic creaminess, it de your favorite PUFA free Mayo, our go-to is the Chosen Foods Keto Mayo, but Primal Kitchen and Sir Kennigston both sell an avocado oil based Mayo as well 🙌🏻
You also need spices and herbs of your choice. We opted for thinly sliced green onions and curry powder in addition to the salt and pepper 🌶
We also diced some cherry tomatoes for an enhanced umami taste 🍅
Simply mash everything together with a fork Until you have reached your desired consistency. We like it a bit more chunky but you can mash it more as well 👩🏻🍳
Season to your liking and add more Mayo if you want a creamier consistency. You can also season it with some Primal Kitchen Primal Ketchup or a Dijon mustard 👍🏻
Mash everything together 👩🏻🍳
Serve on your favorite bread swap or enjoy with some cut up veggies like cucumber, carrot and bell pepper 🥕🫑🥒🥖
Top your base of choice with greens (like this living lettuce from our hydroponic farmer) and a dressing of your choice! We opted for Chosen Foods Keto Mayo and also some Primal Kitchen Paleo Ketchup 🙊
We love to add in some fresh greens from our local hydroponic farmer 👩🏻🌾 and of course slather on some more Mayo and primal ketchup 😋
Enjoy on almond flour tortillas or other bread swaps and some fresh greens 😍
Carefully trim any excess skin and fat off of the rabbit meat. I’m normally all for eating the skin and fat (nose to tail) but rabbit fat and skin do not taste very good, so I prefer to add my own butter later on 😜
Next, salt the meat and heat up ghee in a ceramic or stainless steel pot with a lid. We like the Le Creuset mini ceramic pots for this.
Fry the meat until it’s browned on each side and then add some pepper. Next, pour a bit of broth or water onto the meat so that it’s just covered, and turn down the heat so that it’s simmering.
Cook for about 15 minutes depending on how large your pieces are.
Enjoy with veggies and butter 🧈👏🏻
Poaching the meat helps keep it juicy! Serve with mashed cauliflower, sautéed veggies like zucchini and bok choy, steamed carrots and green beans with a lot of grass fed butter 😋
Beef heart is a great starter organ meat for those who want to give nose to tail eating a try 🥳
Unlike a lot of offal, like liver, the heart is technically a muscle so it has a similar texture to that of a cut of steak and is similar in taste as well!
It’s said that one should eat the organ that one wants to support and that’s the case with heart as well. Beef heart contains a lot of CoQ10 which is essential for fueling your mitochondria and keeping your cardiovascular system healthy 🫀
It’s also a good source of heme iron and vitamin B12 which are critical for blood building 💪🏻
Next time you want to eat steak, I encourage you to give grilled heart a try! You might surprise yourself 🙃
As with everything, quality matters, and I know I can trust sources like US Wellness Meats or Northstar Bison for the best meat available. You can use my referral link at Northstar Bison to save 10$ on your first order.
Online butchers like the ones above typically sell beef and bison hearts that are already cleaned. You can usually choose between a half heart or a whole heart (it can weigh about 3 pounds). The blood vessels are usually removed and you have to do minimal trimming 👩🏻🍳
Next, I slice the raw meat into steak size slices and then treat it like I would treat a steak.
I usually salt it with flaked sea salt and then grill it in Tallow or Ghee until it’s crisp on the outside but still medium-rare/medium on the inside.
It’s not as tender as a filet so I prefer to eat it less well done 😅
I then enjoy it with a slather of grass-fed butter and my favorite sides such as mashed cauliflower or with a fat fueled salad for a nutrient dense lunch!
For a fun twisted taco night, thinly slice it and enjoy it on a grain free tortilla with avocado 🥑🌮
Beef Heart tastes a lot like a steak when grilled properly and I want to make grilled chicken heart kabobs in the future. I like it medium rare!
When I was little, my brother and I always sang a funny song called the Coconut Song. I linked it so that everyone can have a good laugh, but it essentially repeats “the coconut nut is a giant nut, if you eat to much you get very fat”.
While coconut is a very energy dense food- think coconut oil, cream, dried coconut, etc- it is a great addition to a fat fueled life since it’s full of healthy fats including mitochondria boosting MCT and super stable saturated fats. In fact, Coconut is an ancestral fat that deserves a place on our plate!
Half of the saturated fat is lauric acid which boosts HDL cholesterol (the good kind) and is a potent antiviral, anti fungal and antibacterial (monolaurin) 🦠
Because of the high saturated fat content, you don’t have to worry that coconut products will go rancid and products like coconut oil and cream are fabulous to cook with.
The MCTs in coconut oil are a special kind of triglyceride that go straight to the liver where they are converted into ketones, which can be easily and quickly burned by the brain (and other tissues if your fat adapted) for energy 💪🏻
The high quality fats in coconuts are very beneficial for our brains, which thrive on high quality dietary fats. Consumption of coconut oil has been linked to help Alzheimer’s patients like Mary Newport’s husband. Dr Newport fed her husband, who was diagnosed with early onset Alzheimer’s) about 2 tablespoons of coconut oil a day and observed as his symptoms began to disappear.
She recorded his progress in the classic clock drawing test:
His penmanship and clock drawing skills were greatly impacted by his sick and inflamed brainHis ability to recall what a clock looks like and to draw it improved significantly
She also noted that his gait and speech improved and that he began to laugh again! Now if that isn’t a reason to include some good coconut fat!
Dr. Newport contributes her husbands success to the MCTs in the coconut oil, so if you’d like to supplement with MCT oil, I recommend the Brain Octane version from Bulletproof. Brain Octane contains only C8 MCT (caprylic acid) which is said to be the most ketogenic and potent MCT. Just be careful to not have too much at once, and slowly work yourself up to 1-3 tablespoons since it can cause some digestive upset 😠
The healthy fats are also hormone balancing and can help with PMS in some women!
Coconuts are also full of antioxidants which protect the skin and contains compounds that help detoxify and balance the gut!
Including coconut will also help you absorb nutrients from other foods, which is important since we are only as healthy as what we absorb!
It’s also a good source of zinc and selenium which are both critical for thyroid function!
Coconut meat is rich in fiber and minerals like magnesium, copper, manganese and zinc. I love to snack on dried coconut chips, Rind makes a super yummy product that’s just coconut and no added sugar or oil 💪🏻
I like to the throw them into homemade trail-mix or into my coconut yogurt ice cream bars 🍨
You can also buy shredded coconut to bake with!
The Good Chocolate also makes a super yummy chocolate-dried coconut snack called CocoJungles and have a coconut-turmeric bar (3 superfoods yay) 🍫
Coconut Yogurt is one of the only plant based yogurts that I use. Cocoyo makes a super fabulous product that’s fermented and only a few ingredients (no added stabilizers or sugars)! It’a a great probiotic and works well as a base of ice cream bars (recipe coming) or as a fat fueled snack with some grain-free granola!
Coconut Flour is a great fat fueled friendly baking flour. I really like coconut flour bread and am working on some more treats in the future! It’s extremely absorbent so the balance with eggs/liquid is a bit tricky! Like with dried coconut, it’s very high in fiber!
Coconut Milk and Cream work well for shakes, desert, coffee and cooking 😋
They are so nourishing and create delicious comfort foods!
We love to use coconut cream as a base for Thai Curry or to make a cream based sauce for chicken “Geschnetzeltes” which is a family favorite 👨👩👧👦
Extra Virgin Coconut Oil is a super high quality cooking and baking fat and can be used in place of butter for baking (it’s more heat stable) and tastes super good on roasted veggies or fish 🐟
Coconut Butter also called Coconut Manna is a great alternative to nut butters and tastes heavenly spread on chocolate 🙃 (my guilty pleasure) or a bread swap 🙌🏻
Although coconut water is said to be extremely hydrating, I would choose better ways to get in my electrolytes since coconut water is also full of coconut sugar, which also spikes blood sugar and insulin!
Supplies are still short due to Omnicron so we are having a freezer party and are having a blast with some more exotic pieces of meat😋
And since Super Bowl is coming up, we decided to make a classic: baked back ribs. Of course they have a twist: we are tackling them without any sauce and they are elk meat 😜
You also need an oven and an oven safe dish and some foil
Start by preheating the oven to about 275-300°F
While the oven is heating up, trim the meat and remove the silver skin. I know it’s tedious but please do not skip this step of you want the ribs to easily fall off of the bone.
Season both sides with smoked flaked sea salt (regular sea salt will be okay too), and the black pepper
Place them into the oven safe pan and cover them with foil. Place them in the oven and cook for 1-1.5 hours and then flip them and bake for another hour on the other side.
They should be juicy and if you’d like you can turn up the heat and try to crisp them up a bit, maybe even rub them with a bit of ghee or a sugar free sauce such as Primal Kitchen Foods Primal Ketchup, Chosen Foods Keto Mayo, Mustard or butter 😍
Once they are to your liking, you can serve them with anything from garlic butter to homemade guacamole 😍
Who does not love a pizza (and this one is healthy too) 🙌🏻🤩🍕
This recipe is one of my dads favorites. Fortunately my dad is able to tolerate 100% grass fed raw cheese but that can easy be left out for those people like me who are dairy free (I only eat ghee and butter). We got our raw cheese from US Wellness Meats🧀
All you need is: 1) Capellos or unbunfoods pizza crusts- more information about alternative baked goods is here 🫓
4) toppings of choice: We used prosciutto from La Quercia and green bell pepper, tomato, onions and oregano/basil from our local hydroponic farmer 👩🏻🌾
To make this beauty preheat the oven to 400 degrees (we have a pizza stone and heat the oven at 500 degrees 30 minutes prior).
Next we build the pizza using the crust, tomato sauce, seasoning (salt, pepper, crushed red pepper, oregano), and the cheese if you’re using that.
Next we add the toppings except for the prosciutto and lower the temperature to 400, and bake for 10 minutes until the cheese is melted and bit golden. Then we add the meat and bake for another 5 minutes (please keep an eye on it, the pizza burns easily).
Lastly, top the finished pizza with fresh herbs to taste!
The turkey legs are the best part of the turkey, who doesn’t agree 🙊 and I was finally able to get some from Northstar Bison! I was so happy because these come from heirloom slow growth turkeys who spend their lives foraging on pasture and are never fed corn or soy. This is important to me, not only to keep the PUFAs in the meat low (read more here) but also because corn and soy are both gluten cross reactants and I’m gluten intolerant! And of course, I only want to eat happy birds that are regeneratively raised (no angry birds here)!
You can save 10$ on your first order using my referral link
Its great to rotate through which kind of meats you eat, and a turkey leg boasts a lot of different nutrients that a turkey breast doesn’t contain. For example, it’s full of collagen and glucosamines which we need to build our own tissue and joints!
Every time I see a turkey leg, I have to think of the Renaissance festivals I always went to, and the crispy delicious smelling turkey drumsticks that everyone was drooling over🤤
Now that I have a new toaster oven air-fryer, I’m able to make one of my favorite treats at home. This cooking method ensure a crispy but juicy piece of meat😍
If you don’t have an air fryer/toaster oven, I’m sure you can make it in a regular oven as well!
Our drumsticks were a pound each and needed about 30 minutes at 375° and then 10 more minutes at 400° in the air fryer!
We seasoned them with curry powder and flaked sea salt from Maldon Salt 🌶🧂 and the flavor did not disappoint!
We served them with a big dollop of grass-fed butter and mashed cauliflower, steamed Brussels sprouts and even more butter 🧈😉
Valentines Day is just around the corner which means that the supermarkets are full of sugar laden treats and chocolates 🍫💗
I know it’s very easy to get lured in and to purchase these temptations that bring back so many memories but I can assure you that you’re doing yourself a huge favor if you abstain and treat yourself to these healthy Valentine swaps (yes you’re treating yourself to good health and the treats are still satisfying 🙌🏻)
If you have kids, I know it can be difficult since they will be bombarded with candy filled Valentines at school but you can play a fun game at home and become a “switch Cupid” 💘
If your child wants to give out Valentines, I would put the focus on activity based Valentines (pencils, stickers) with a nice card rather than candy since many children will not enjoy these sugar free fat fueled treats 💪🏻
I love to make Valentines with homemade cards and adorn them with my favorite keto candies such as:
2) Evolved Chocolate: keto cups (love the coconut butter or hazelnut butter) 🥥
We love them so much we have a bulk case meant for supermarkets 😂
3) Jojos Chocolate: they make small bites in their 2 keto flavors (Hawaiian and raspberry pistachio)
4) Marigold Bars: keto fat bombs (we love the chocolate pecan crisp) 🍫
You can use code CURE.EATED at checkout to receive a discount 😊
We love pecan chocolate but the other 4 are tasty too!
5) Bulletproof Chocolate Bars are also awesome and a super healthy high fat fuel based on MCTs (good for the brain) and ghee! My favorite is the milk style chocolate which is made with butter oil to get the classic milk chocolate taste 👅
Valentine’s Day is just around the corner which means that candy and chocolate is everywhere! My mom and I are suckers for white chocolate but that’s usually full of milk and sugar, so we got creative and created our own coconut based white chocolate with allulose 🙌🏻😋
My mom really loves whole nuts in her chocolate and her favorite is hazelnut, so we decided to roast some in allulose and pour the white chocolate mixture over that, creating something like a chocolate bark 😉
The hazelnuts can be substituted for any nut or seed or maybe even a favorite keto cookie or coconut chips 😍
For those who are purists like me, you can leave out the nuts and just make the chocolate base recipe. We will be coming out with a better pure white chocolate version in the future so stay tuned 😎
Here are the ingredients to make a block of bark that you can break up into small (or not so small 😉) chunks 👩🏻🍳:
7 ounces of pure organic cacao butter, we like Sunfood
3 ounces of allulose, we used madhava brand
2.5 ounces of powdered coconut milk powder, we used Kos Brand (make sure to check if it has any additives like starch)
3.5 ounces coconut butter
Fresh ground vanilla
Roasted nuts, seeds, etc
To make:
Begin by roasting the nuts in a pan on not too high heat to avoid oxidation. While the nuts are roasting, prepare a freezer friendly dish by covering it in food wrap or foil so that you can easily remove the chocolate
Set up a water bath by heating up water in a pot and placing a smaller pot over the hot water. Place the cacao butter and coconut butter into the top pot and slowly melt them!
When they are molten and have formed a homogeneous mixture, add in the allulose
Next, add in fresh vanilla and coconut milk powder
Lastly, spread out the roasted nuts in the freezer ready dish and pour on the chocolate mixture! Then freeze it until it’s solid and break it into pieces!
We store ours in a glass container in the freezer and take out a few pieces a few minutes before we are ready to eat. Since it’s basically a block of fat, it can became a bit soft at room temperature!
Chicken, turkey and other poultry can be a very nourishing addition to our diet when raised properly, meaning on pasture where they can forage on plants and bugs (chicken are not vegetarian!!) and ideally in a regenerative setting!
Not only is buying pastured chicken (and eggs) better for the animals and the planet, but it’s also much more nutritious and healthier for us. At the end of the day, we are only as healthy as what we eat was.
It also tastes significantly better, especially when you buy a heirloom and slow growth breed that hasn’t been hybridized for maximum output/speed which dilutes flavor. I’ve often heard chicken referred to as a bland food, almost resembling tofu that needs lots of seasoning to be palatable. In my opinion, chicken should have a distinct taste and be delicious with just some salt🧂
Do you see the color difference ?
A problem with factory farmed chicken is that the birds are fed a diet that they were never intended to be fed: lots of GMO grains, most notably soy and corn. Chickens cannot really process the high amounts of omega 6 in grains and they get unhealthily fat, and their meat contains an abnormal ratio of omega 3:6 fatty acids. Their metabolism cannot convert the fatty acids in grains into stable saturated fat like ruminants can, so they have an unhealthy and dangerous fatty acids profile (both for them and the humans that eat them).
The graphic below does a good job of comparing the change in Omega 6 fatty acids found in chicken meat over the past few decades:
Nutrients in Chicken and Poultry:
Chicken is full of complete protein, which is important since our bodies need all essential amino acids to correctly build our tissues and cells 💪🏻
The skin and bones are full of Collagen and glucosamines which you can reap the benefits of if you cook bone in cuts 🍖
The meat also contains many of the essential b vitamins including B6, B12 and niacin which are all important for mitochondrial health and detoxification!
Chickens fed a species appropriate diet also contain some healthy omega fatty acids but overall, chicken is a lot leaner than beef or bison. When eating chicken, I always add extra butter or add a fatty side like avocado to make sure that my body can absorb and utilize all the nutrients. Especially a chicken or turkey breast is very lean.
I love these two graphics posted by Strong Sistas: they emphasize the importance of pasture raising poultry and feeding them a species appropriate diet
Where to buy: I love to buy a whole chicken and roast it, not only because it’s more economicalf and I can eat leftovers in my big fat salad, but I also find that that’s the way to honor the animal, eat nose to tail and get all the flavor and nutrients from the whole bird including healthy fats, collagen and amino acids!
Finding high quality chicken is pretty difficult since most farmers feed their pasture raised chicken and Turkey a supplemental feed that usually consists of grain, or non-gmo corn/soy if the chicken is organic.
Always look for an organic chicken since that ensures that the chicken was not given antibiotics or gmo feed. That is a non negotiable for me.
You can also look for animal welfare certifications on packaging, and you can feel pretty comfortable buying anything better than step 3, although I try to only buy 4 or better.
At stores like Whole Foods, Marys chicken and Turkey products are usually a good pick (they are step 4) and come in a variety of cuts (breasts, wings, drumsticks, thighs, whole birds, and ground).
Whole Foods also sells chicken sausages from Bilinski which taste yummy and are step 3 as well!
Some grocery stores also sell Force of Nature, which is a brand dedicated to selling only regeneratively raised animal products, and they have some chicken products as well. I’ve seen them at Whole Foods and other grocery stores, or you can shop their website!
Ideally, the chicken is pasture raised and fed a soy and corn free feed. I really like US Wellness Meats, White Oak Pastures or Northstar Bison because all have corn and soy free poultry options .
All have a wide variety of cuts including sausages, ground poultry, organ meats and whole birds.
You can save 10$ at Northstar Bison if you use my referral link.
If you get ButcherBox delivered to your house, they also sell pastured chicken products you can add to your next box 🐔
Although I am a huge advocate for consuming ample animal fat, if you cannot get a high quality source of poultry, I always recommend the leanest cuts to avoid consuming PUFAs or toxins since animals store those in their fat. Also, stay clear of pre roasted grocery store rotisserie chickens, since those are usually cooked in inflammatory seed oils and with hidden nasties in the seasoning!
Recipe Wrap: some of our favorite ways to incorporate pastured chicken into our lives
