I. YOUR TEMPLATE (START HERE!)
II. A TYPICAL DAY
III. RECIPE IDEAS
IV. RESTAURANT RULES OF THUMB
V. THE SCIENCE BEHIND
THE EXERCISE PROTOCOL
THE ELITE COMMUNITY
RECIPE IDEAS
Below are some recipe ideas for you to implement in your eating regimen. Food should be delicious, and it’s easy to make food delicious with high quality whole foods and plenty of tasty good fats. So experiment, develop some creations of your own, and post them for the community! The ones listed are just some ideas to help you get started on the way. Use the template to expand your meal repertoire.
One of the key components of delicious food is high quality ingredients. We’ve included some resources for you to make getting some of those ingredients to your door with ease:
Fresh Green Coffee Beans from all over the world (if you’re willing to roast yourself, this is the best way we’ve found to experiment with different types of coffee at its absolute freshest)
Some good grocery store choices to get grass-fed butter and organic foods:
Sprouts
Whole Foods
Trader Joes
Gelson's
Erewhon
Rainbow Acres
Costco (believe it or not, they often have Kerry Gold butter and several organic goodies these days)
Hit up your local Farmer's Market!
For liquids throughout the day, we recommend cutting out the sugar and fillers completely as you can: have normal water (w/ lemon), mineral water, herbal teas, and you can even try this Probiotics powder from H2Probiotics that gives a little added flavor and meanwhile helps with getting probiotics in!
BUTTERED COFFEE
2 cups coffee (ideally organic, shade grown, wet-processed)
1 to 4 tbsp butter (ideally grass-fed unsalted, amount depending on preferred taste and hunger)
1 to 2 tbsp MCT Oil
Instructions
Brew coffee (try French Press if you never have), blend coffee, butter, and MCT oil all together for 1 minute.
*Try visiting your local farmer's market and supporting a roaster in your area. You may fall in love with coffee all over again!
THAI BEEF AND VEGETABLE CURRY
Instructions
This curry is super saucy, making it perfect for a cold weather day! Just heat 2 tablespoons of grass-fed butter over medium-high heat, and cook half of the meat until browned, about 1 min per side. Transfer to a bowl and repeat with remaining meat and butter.
Add curry paste and garlic to the skillet and cook for about 30 seconds. Stir in the coconut milk, broccoli, and bell pepper. Cook until the veggies are tender and sauce is slightly thickened, roughly 5 minutes. Stir in cilantro, fish sauce, and meat, and cook until heated through (1 minute). Serve and enjoy!
1 1/2 pounds steak tips, sliced thin against grain
4 tablespoons grass-fed butter or ghee
1 tablespoon red curry paste
2 garlic cloves, minced
2 14-oz cans coconut milk
12 oz broccoli, stems peeled and sliced thin
1 red bell pepper seeded and chopped
1/4 cup cilantro chopped
2 tablespoons fish sauce
Salt and Pepper
PUMPKIN PANCAKES
1/4 cup pumpkin filling
2 pasture raised eggs
1 scoop of vanilla protein
1-2 tsp vanilla extract
2 tsp cinnamon
2 tbsp xylitol (optional)
2-3 tbsp almond milk
2-3 tbsp coconut oil
Instructions
This super easy recipe is healthy and delicious! Start by adding the pumpkin filling, eggs, protein, vanilla extract, cinnamon and almond milk into a blender. If the vanilla protein you are using has sugar, you will not need to add xylitol. Blend the ingredient until it turns into a batter. Pour batter into a skillet with coconut oil under medium heat. Cook batter until it looks fully cooked and flip!
GRILLED SALMON AND AVOCADO
1 avocado
1 fillet of wild caught sockeye salmon
1 to 2 tbsp Kerry Gold butter (salted or unsalted)
2 to 3 tsp himalayan sea salt
2 to 3 tsp fresh ground pepper
1 to 2 tsp fresh Rosemary
Instructions
Start with 1 tbsp of butter on low heat in a sauce pan. Once the butter melts completely, add the salmon. Crush fresh ground salt and pepper over the salmon, creating a nice layer but not overbearing. Add rosemary to taste (read about the benefits below). Cooking time is completely dependent on your taste and on the size of your fillet. Once your salmon has been cooked the way you like it, lay it on a bed of your favorite dark leafy greens. End by adding sliced avocado to create the perfect meal filled with healthy fats and tons of nutrients!
*Rosemary has anti-inflammatory compounds along with it's usefulness of increasing circulation, helping with digestion, and stimulating the immune system. It's the perfect addition to any dish!
AVOCADO EGG SALAD
6 eggs hard boiled
1- 1 1/2 ripe avocados (peeled and mashed)
1-1/2 tbsp fresh lemon juice (or lime juice)
1/2 tsp Himalayan sea salt (to taste)
Instructions
Add the eggs to a medium-sized pot and drizzle a couple inches of water over them. Cover the pot and place over medium-high heat. When the water comes to a boil and cook them for 10-12 minutes. Drain the water from pot. Run cold water over the eggs and place them into an ice bath. After cooling and peeling the eggs, roughly chop them.
Place mashed avocados into mixing bowl, add the lemon juice and salt. Now add the chopped hard boiled eggs and stir well. Pair this with your favorite gluten-free crackers or place on top of some dark leafy greens!
POACHED EGGS WITH SAUTEED GREENS
2 to 3 cups greens (kale, collards, chard, etc.)
2 tbsp Kerry Gold (unsalted)
1 to 2 tsp himalayan sea salt
1 tsp fresh ground pepper
1/2 cup of sockeye salmon lox
5 cherry tomatoes
2 poached eggs
Instructions
Start by either steam greens or fill a pan with an inch or two of water to boil greens in. Once the greens are tender, drain the water and add the butter. Mix the greens in the butter until covered. Remove the greens from the heat and sprinkle with salt and pepper. Poach your eggs so your yolks are runny (avoiding oxidation of the yoke). For poaching, you can add 2 tablespoons of apple cider vinegar or white vinegar to the water and then swirl the water around before cracking the eggs so they stay in the center of the whirlpool. Throw the eggs on the greens and enjoy.
PICO DE GALLO
2 ripe medium organic tomatoes, chopped
1 1/2 cups organic red onion, chopped
1/2 cup fresh organic cilantro, chopped
3 jalapeño peppers, seeded and chopped
2 tbsp fresh squeezed lime juice
2 cloves garlic, finely chopped
1/4 tsp himalayan sea salt
Instructions
Toss all the ingredients into a medium sized bowl and mix. Enjoy now or throw the bowl into the fridge and enjoy for the next 3 days!
TOMATILLO SALSA
18 medium tomatillos, remove husks
2 serrano peppers
1/2 cup red or white onions, chopped
1/2 cup fresh organic cilantro, chopped
1 tbsp fresh squeezed lime juice
1/2 tsp himalayan sea salt
1/4 tsp raw sugar or xylitol
Instructions
Start by heating the tomatillos and peppers in a medium pot with water and bring to a boil. Once to a boil, bring the heat down to low and let it cook for 8-10 minutes. Be sure the tomatillos and peppers are nice and tender. Let them cool for a bit and then throw them into a blender. Add all the other ingredients and hit the switch. Feel free to use the juices from your pot of tomatillos and peppers to help smooth out your salsa. Perhaps you can enjoy it now with some pasture raised eggs or gluten-free chips! Or later with some friends at a BBQ.
TACO SALAD
1 lb pound grass-fed, organic fatty ground beef
2 tbsp grass-fed unsalted butter or ghee
1/2 fresh lime, squeezed
1 to 2 tbsp cayenne powder
1 tsp dried oregano
1 to 2 tsp himalayan sea salt
1 to 2 tsp fresh ground pepper
Instructions
Begin by adding 2 tablespoons of butter to a sauce pan over medium-low heat. Once the butter begins to melt, add the ground beef. Season the meat by adding 1/2 fresh lime, 1 to 2 tablespoons of cayenne pepper (depending on your heat preference), 1 teaspoon dried oregano, and a pinch of salt and pepper. Cook meat thoroughly and add to your favorite salad.
SALAD
1 cup spring lettuce
1/4 cup shredded red cabbage
1 diced roma tomato
1 sliced cucumber
1/2 avocado, sliced
pinch of himalayan sea salt & fresh ground pepper
Instructions
You can never go wrong with a simple salad! Wash and drain fresh Spring lettuce. Try to use nutrient dense lettuce like Romaine or Mixed greens, stay away from Iceberg lettuce. Chop lettuce to desired size. Next, add your red cabbage, sliced cucumbers, roma tomato, and avocado. A pinch of Himalayan sea salt and fresh ground pepper is always nice! Lastly, dress up your salad with homemade avocado dressing. See avocado dressing recipe.
CIDER-GLAZED CARROTS
1 bunch organic carrots
1/2 cup unfiltered organic apple cider
1/4 cup water
1 tbsp unsalted Kerry Gold butter, cut into bits
1/4 tsp himalayan sea salt
1/8 tsp fresh ground pepper
Instructions
Let's get to chopping! Cut carrots in 1/2 inch-thick diagonal slice , then roll away from you 90 degrees and cut another 1/2 inch-thick diagonal slice. Pretty cool, right?! Cut the rest of the carrots this way. Add the carrots into a sauce pan with the cider, water, butter, salt, and pepper. Now, grab the lid for the pan and let that baby simmer. Stir it for attention every so often. After about 50 minutes, the liquid should almost be completely evaporated and you are left with tender and perfectly glazed carrots.
KALE SALAD
1 head of farm fresh organic kale, cut from the stems and chopped
2-3 organic carrots, grated
1/4 red cabbage, cut into slices
1/3 cup cashews, finely chopped
1 garlic clove, minced
1 tsp ginger, minced
1 jalapeño, minced
2 tsp non-gmo soy sauce
1/3 cup organic mayo (delicious and clean!)
Instructions
Grab your favorite large bowl and throw in the kale, carrots, and cabbage, give it a good mix. Now grab your favorite small bowl and work in each of the remaining ingredients. Once completely combined, pour over the large bowl of amazing greens! Presto! Though this is amazing fresh, let it sit for a couple hours and let the flavors marinate.
MEATBALLS
1 lb grass-fed, organic ground beef, bison, or lamb
1 pastured raised whole egg
1/4 cup ground almonds or almond butter
himalayan sea salt
1 tsp MCT oil
1 tsp ground turmeric
1 tsp chili powder
Instructions
Start by preheating your oven to 320°F. Combine the egg, nuts, 2 teaspoon salt, oil, turmeric, and chili powder and mix into the meat by until thoroughly combined. Roll the meat into small balls (the size of a Ping-Pong ball) and place them on a rimmed baking sheet lined with foil. Sprinkle salt on the meatballs before placing them in the oven. Bake for 20 to 25 minutes, depending on the size of the meatball.
ONE POT SOUP
This is a great way to use whatever veggies are in season at your local farmers' market or the ones that are sitting in your fridge. Make a big pot and bring it to work for lunch!
1 lb grass-fed, organic ground meat
4 cups washed and loosely chopped vegetables of your choice (celery, fennel, cauliflower, broccoli, spinach, etc.)
8 cups filtered water or bone broth 1 cube (1 inch) fresh ginger, peeled and chopped himalayan sea salt (to taste)
fresh oregano and/or thyme
Instructions
Wash and chop your assortment of vegetables and boil it in the water or broth with the ginger, ½ teaspoon salt, oregano, and thyme. Once the water comes to a boil, add the ground meat directly to the water, when the vegetables are tender and the meat is cooked thoroughly, remove from the heat, season with salt, and serve.
OMELET
1 large head broccoli broken up into florets
fennel or 3 cups green beans (or any combination of these)
1 to 2 raw pasture raised egg yolks (not pasteurized)
1 tbsp MCT oil
1 tbsp grass-fed unsalted butter or ghee
1 tbsp lemon juice or apple cider vinegar
fresh rosemary, oregano, or thyme
himalayan sea salt
Instructions
Start by steaming the veggies and drain them. Add 3 of the freshly steamed veggies into a blender along with the oil and vinegar. Immediately add the eggs. Allow the hot veggies to gently cook the eggs as you blend them on a low setting into a creamy sauce. Add the sauce back to the remaining vegetables on a sauce pan over medium heat. Sprinkle with herbs and salt to taste.
BENEDICT
2 to 3 handfuls organic spinach (washed)
1 tbsp grass-fed unsalted butter
himalayan sea salt (to taste)
2 softly poached pasture raised eggs (not pasteurized)
hollandaise sauce (recipe below)
1 ripe avocado
Instructions
In a sauce pan, add the spinach with a tablespoon or two of water and sauté until just wilted. Drain the water and add the butter and a pinch of salt. Stir until the butter is melted and place the sautéed spinach on a plate. Time to poach the eggs! For poaching, you can add 2 tablespoons of apple cider vinegar or white vinegar to the water and then swirl the water around before cracking the eggs so they stay in the center of the whirlpool. Place the poached eggs on the spinach and drizzle with hollandaise sauce. Slice your ripe avocado and place over your amazing meal!
*Avocados are very nutrient dense with monounsaturated fats, folate, potassium, magnesium and vitamins B6, C, E and
HOLLANDASE
2 pasture raised egg yolks
1 tbsp lemon juice
Pinch himalayan sea salt
Dash cayenne powder (optional)
2 cup melted grass-fed unsalted butter or ghee
Bunch fresh parsley (optional)
Instructions
Place the egg yolks, lemon juice, salt, and cayenne pepper (if using) in a high-powered blender start the blender on low and run it for about 30 seconds. Pour the finished product into a pot on medium to low heat and slowly add the melted butter or ghee. Be sure to drizzle the butter or ghee in slowly to aid the emulsion. Once all the butter or ghee has been added and the hollandaise has thickened, its done. Top with parsley if you choose.
HASH
1 to 3 tbsp pastured lard, bacon grease, or similar
1 small sweet potato, diced
1 tsp ground turmeric or grated turmeric root
3 tsp sea salt
3 tsp ground ginger or grated fresh ginger
1 to 2 tbsp grass-fed unsalted butter or ghee
2 to 3 pasture raised eggs (not pasteurized)
Instructions
In a skillet, heat the lard over medium heat and add the sweet potato, turmeric, salt, and ginger. Continue to cook until the sweet potato is soft. Melt the butter in another skillet over medium heat. In the second skillet, fry the eggs over easy or sunny side up. Serve the eggs on top of the hash and let the yolk drain into the hash. Out of this world!
GRILLED LEMON GARLIC ZUCCHINI
1/4 cup unsalted Kerry Gold butter, melted
3 cloves garlic, minced
1 tsp italian seasoning
Juice of 1 lemon
1-2 tsp Himalayan sea salt (to taste)
1-2 tsp fresh ground pepper (to taste)
2 medium organic zucchinis, cut into 1/2 inch slices
2 tbsp fresh organic parsley, chopped
Instructions
Whisk together butter, garlic, lemon, italian seasoning, salt, and pepper in a small bowl. Add zucchini into mixture and let it sit for 10-20 minutes. Prepare a pan over medium heat and add a layer of zucchini. Let each layer cook on each side for about 2 minutes. Keep switching out the zucchini until all are cooked. Be sure the heat isn't too high or you can oxidize your delicious veggies!
CUCUMBER AND FETA SALAD
1 seedless cucumber, peeled, cored and diced
2 organic green onions, finely sliced
1/4 cup organic parsley, chopped
1 clove garlic, minced
3 ounces of feta cheese, diced
1 tsp EVOO (extra virgin olive oil)
1 tsp apple cider vinegar
1/2 tsp dried oregano
1/4 cup organic grass-fed yogurt (unsweetened) or greek yogurt
1 ripe organic roma tomato, sliced
himalayan salt (to taste)
fresh ground pepper (to taste)
Instructions
Ready, set, mix! Grab a medium sized bowl and add all your amazing ingredients together. Sprinkle salt and pepper to taste. Enjoy your salad with some crispy gluten-free crackers!
ROASTED PORK BELLY WITH VEGGIES
1 tbsp ground turmeric (optional)
1 to 2 lb pasture raised pork belly
himalayan sea salt
3/4 cup water
2 tbsp MCT oil
2 tbsp of ghee
1 bunch of carrots
3 celery stalks (chopped into 2 inch pieces)
1 fennel bulb (chopped into 1/4 inch pieces
1 tbsp of chopped Thyme & Sage
3/4 cup water
1 tbsp apple cider vinegar
Instructions
Preheat the oven to 320°F. Score the pork skin and fat without cutting the meat. Rub 1 tablespoon of the ghee on the outside of the skin. In a roasting pan lightly toss the carrots, celery and fennel with the remaining ghee, thyme, sage, and tumeric and sprinkle with sea salt. Lay the pork belly meat side down in the pan on top of the vegetables and sprinkle the meat with sea salt.
Place the pork belly in the oven and roast to 1 ½ hours. Combine the water and vinegar and pour the liquid into the pan. Roast for 1 more hour or until the meat pulls apart. After it’s cooked, add the MCT oil to the veggies.
BONE BROTH
3 stalks celery (peeled and cut into rough chunks)
2 ½ lbs assorted beef marrow bones
1 fresh bouquet garni (oregano, rosemary, thyme, sage, etc.)
1 to 2 tbsp apple cider vinegar
1 cup collagen per liter of broth (optional)
himalayan sea salt to taste
Instructions
In a large stockpot, lightly sauté the carrots and celery for a few minutes until translucent. Add the beef bones and bouquet garni and cover with water. Add the apple cider vinegar to the water, as it helps draw out the nutrients from the bones. Simmer on a low heat (do not boil) for anywhere between 8 and 14 hours. After your broth has reached the desired color and flavor, remove the bones and strain the vegetables out. Add the appropriate amount of collagen (if using) for the amount of broth and stir until dissolved.
*Optional: Add salt to taste at this point and then store in mason jars for future use.
CHICKEN BREAST
2 grass-fed, organic bone-in chicken breasts, skin removed
juice of 1 lemon
1 tsp dry mustard powder
¼ cup each chopped fresh basil, thyme, and oregano
himalayan sea salt (to taste)
2 tbsp ghee
Instructions
Wash and dry the chicken breasts and set aside. Combine the lemon juice, dry mustard, herbs and salt. In a baking dish, drizzle the lemon juice mixture over the chicken breast and place back in the fridge for 1 hour, rotating after 30 minutes. Place 1 tablespoon ghee on top of each breast. Preheat the oven to 320F. Bake the chicken for 45 minutes or until cooked through.
GUACAMOLE
4 large, ripe Hass avocados (peeled)
2 to 4 tbsp MCT oil (note: coconut oil is not a good substitute here, since the flavor does not go well with avocados)
2 tsp himalayan sea salt (or to taste)
1 tbsp dried oregano
1 to 3 tsp apple cider vinegar or lime (to taste)
Pinch of ascorbic acid, aka vitamin C powder (optional, prevents browning)
Instructions
Blend everything with a hand blender until its very creamy. Stir in chopped cilantro or other herbs of your choice.
BAKED SWEET POTATOES
3 or 4 medium sweet potatoes
3 to 4 tbsp grass-fed unsalted butter
3 to 4 tbsp chopped bacon
Sea salt (to taste)
Instructions
Preheat the oven to 320F. Wash and dry the sweet potatoes. Line a rimmed baking sheet with foil and use a fork to prick holes on all sides of the potatoes. Bake them for 50 to 60 minutes, depending on size. Test with a fork and remove from the oven when done. Cut a lengthwise slit in the top and pinch the sides. Add your desired amount of butter, bacon, and salt.
CARROT FENNEL SOUP WITH RICE
2 celery stalks
2 lbs carrots
2 medium fennel bulbs
2 tbsp MCT oil
1 chunk (2 inches) fresh ginger, peeled and finely chopped
2 tbsp grass-fed unsalted butter
1 cup cooked white rice (optional)
Instructions
Finely chop the celery and cut the carrots and fennel into 1-inch chunks. Heat the oil in a soup pot over medium heat. Add the celery, carrots, fennel, and ginger and cook until all ingredients are mixed and softened. Add 4 cups of water, mix well, cover, and cook for 40 minutes to 1 hour over medium heat. Blend well using an immersion blender or traditional blender. Add the butter and then blend again. If desired, fill the bowl halfway with cooked white rice before adding the soup.
AVOCADO DRESSING
½ avocado
1 to 2 tbsp MCT oil
1 tbsp apple cider vinegar
1 tbsp fresh lemon juice
1 cup sliced cucumber
¼ cup chopped fresh cilantro
1 spring onion (optional)
Sea salt (to taste)
Instructions
Chill for a few hours after blending.
HONEY-MUSTARD VINAIGRETTE
¼ cup apple cider vinegar
⅛ cup extra virgin olive oil
⅛ cup MCT oil
1 tbsp mustard
2 tbsp raw honey (or hardwood xylitol)
Instructions
Chill for a few hours after blending.
CREAMY BASIL VINAIGRETTE
½ avocado
½ cup extra virgin olive oil
2 tbsp MCT oil
¼ cup apple cider vinegar
Small handful fresh basil leaves
Instructions
Chill for a few hours after blending.
RANCH DRESSING
1 cup Mayonnaise
2 tbsp chopped fresh dill
1 tbsp apple cider vinegar
2 cloves garlic, minced together with sea salt
sea salt (to taste)
Instructions
Chill for a few hours after blending.
SWEET POTATO GINGER SOUP
2 tablespoons MCT oil
3 cups (½ -inch) cubed, peeled sweet potatoes
1 ½ cups (¼ -inch) sliced, peeled carrots
1 tbsp freshly grated ginger
3 cups water
½ tsp sea salt
2 tbsp grass-fed unsalted butter
Instructions
Heat the oil in a large saucepan over medium-low heat. Add the sweet potatoes, carrots, and ginger and cook for 2 minutes. Add the water, cover, and simmer for 30 minutes or until the vegetables are tender. Stir in the salt. Pour into a blender or food processor or use a hand mixer to blend until smooth. Add the butter and blend again.
*OPTIONAL: Top with green onion, fresh chili and caramelized onions.
BAKED BROCCOLI WITH TURMERIC + GINGER
2 tbsp grass-fed unsalted butter or ghee
1 stalk lemongrass
1 chunk (1 inch) fresh ginger, peeled and minced
1 tbsp ground turmeric
2 tbsp MCT oil
1 head broccoli, cut into florets
Sea salt (to taste)
Instructions
Preheat the oven to 320°F. Add the butter or ghee, lemongrass, and ginger to a medium pot. Turn the heat on low and stir often for 20 to 30 minutes until the flavors have infused. Make sure it does not boil. Once infused, add the turmeric and stir. pub the oil onto the broccoli florets, sprinkle with salt, and put into the Oven. Bake for 30 minutes, stirring every 10 minutes. Strain the contents of the pot and drizzle or toss through the broccoli. Sprinkle with salt to taste.
BUTTERNUT SQUASH SOUP
1 medium butternut squash, seeded and cut into 1-inch cubes
3 or 4 medium carrots, peeled and cut into 1-inch pieces
4 tbsp grass-fed unsalted butter
½ tbsp apple cider vinegar
1 spring onion, cut into 4 pieces
2- 3 tbsp MCT oil
Sea salt (to taste)
Instructions
Steam the squash and carrots until tender and then drain thoroughly. Make sure to remove as much water as possible. Add the cooked squash and carrots to the blender along with the remaining ingredients and blend until smooth.
CREAMED VEGETABLES
1 bunch asparagus, broccoli, and/or green beans
3 tbsp grass-fed unsalted butter
2 tbsp MCT oil
½ tbsp apple cider vinegar
Bunch fresh herbs of your choice (parsley, cilantro, oregano, dill sage, and/or thyme)
Sea salt (to taste)
Instructions
Steam the veggies until just tender. Remove ⅓ of the veggies while hot and put them in the blender. Add the rest of the ingredients (except the remaining veggies) and blend until smooth and creamy. Drizzle this mixture over the remaining vegetables.
CAULIFLOWER-BACON MASH
1 large head cauliflower, cut into florets
4 tbsp grass-fed unsalted butter
2 tbsp MCT oil
½ tbsp apple cider vinegar
Sea salt (to taste)
½ pound pastured, preservative-free bacon lightly cooked at medium-low (not crispy--keep those fats intact), diced
Instructions
Steam the cauliflower until tender, drain, and blend ¾ of the cauliflower with all other ingredients except the bacon in a high-powered blender. Stir in the bacon. Pulse until chunky. For amazing flavor, add 1 to 2 tablespoons of the bacon grease (as long as it didn't smoke when you were cooking it at a low temperature).
BAKED FISH
¼ cup ground coffee beans
¼ tsp vanilla powder
Hardwood xylitol to taste (about 3 tablespoons)
1 tbsp ground turmeric
1 tbsp dried oregano
2 tbsp sea salt
1 lb tilapia, trout, or other Supreme protein of your choice
Instructions
Combine the ingredients for the seasoning and rub generously onto the fish. Bake at 320°F until cooked through.
OVEN BURGERS
2 lbs grass-fed, organic beef or lamb
2 tbsp dried oregano
1 tbsp dried rosemary
2 tsp ground turmeric
Sea salt
4 large slices pastured, preservative-free bacon
Instructions
Preheat the oven to 325F. Form the meat into 8 burgers. Rub the herbs and salt on the meat directly. Place ½ strip of bacon on each burger. Bake for 15 to 20 minutes or until the bacon is golden on the outside and the burger is cooked thoroughly.
PULLED PORK
6 strips uncooked, high-quality pastured bacon
4 lbs pastured pork shoulder or grass-fed, organic beef roast
Sea salt (to taste)
2 tbsp dried oregano
1 tbsp ground turmeric
Instructions
Place the bacon strips at the base of the slow cooker. Salt the roast, rub in the oregano and turmeric, and add it to the slow cooker. Cook on low for 14 to 16 hours, depending on desired crispiness. Shred the meat with a fork. You can eat this plain, but if you want to add an amazing, tangy sweet-and-sour barbecue flavor, combine the juice from the meat with about ½ cup each of xylitol and apple cider vinegar and use it as a sauce.
ROASTED LAMB RACK WITH VEGETABLES
1 tbsp ghee
1 American rack of grass-fed, organic lamb (8 chops) or 2 New Zealand racks of grass-fed, organic lamb (16 chops total), about 1½ pounds
1 tbsp each fresh chopped sage, thyme, oregano, rosemary, and ground turmeric, to taste
Sea salt
2 cups sliced fennel
2 cups sliced celery
2 cups sliced cauliflower
Instructions
Preheat the oven to 350°F. Rub the ghee into the rack. Score the fat on the top diagonally. Add the chopped herbs and the salt. Place the vegetables in the pan and lay the lamb fat side up in a roasting pan on top of the bed of vegetables. Bake until a thermometer inserted into the lamb registers 125° to 130F about 45 minutes. Turn the oven to low broil for a few minutes at the end to crisp the skin. Avoid overbrowning or charring.
STEW
Sea salt
1 to 2 lbs grass-fed, organic stewing beef (beef chuck), cut in 1-inch cubes 1-inch cubes
3 tbsp ghee, divided
1 cube (½ inch) fresh ginger, peeled and thinly sliced
1 tbsp ground turmeric
3 cups bone broth or 3 cups water + 3 tbsps collagen
½ lb carrots, peeled and cut in 1-inch pieces
½ lb peeled and cubed sweet potatoes
1 large zucchini, cut in half moons
2 cups unsweetened coconut milk
1 tbsp high-quality olive oil
Fresh cilantro (chopped)
Instructions
Lightly sprinkle salt on the meat cubes. Heat 1 to 2 tablespoons of the ghee in a pan on medium-high heat. When it starts to bubble slightly, brown all sides of the meat cubes in single-layer batches. Be careful not to burn the meat! The idea here is to seal in the juices but not cook the meat. Add the remaining ghee and the ginger and stir often until fragrant, about 2 minutes. Add the turmeric and stir frequently for 1 minute. Add the broth or water with collagen and the beef and bring to a boil, stirring the sides and bottom of the pan to ensure nothing is stuck to the bottom. Reduce the heat to medium-low, cover, and simmer, stirring occasionally for 45 minutes to 1 hour or until the meat is tender. Add the carrots and sweet potatoes and simmer for 15 minutes. Add the zucchini and simmer for 5 to 10 minutes. Stir in the coconut milk and olive oil. Garnish with cilantro and serve.
HERB CRUSTED SALMON
2 salmon fillets (6oz each)
1 heaping tbsp coconut flour
2 tbsp fresh parsley (or dried, if you have on hand)
1 tbsp olive oil
1 tbsp dijon mustard
salt and pepper (to taste)
For the salad
2 cups arugula
¼ red onion, sliced thin
juice of 1 lemon
1 tbsp white wine vinegar
1 tbsp olive oil
salt and pepper (to taste)
Instructions
Preheat oven to 450 degrees, place salmon fillets on a parchment or foil lined baking sheet. Pour on some olive oil and dijon mustard, rub into your salmon. In a bowl, mix together coconut flour, parsley, and salt and pepper. Use a spoon to sprinkle on your toppings on salmon and then pat into your salmon. Place in oven for 10-15 minutes or until salmon is cooked to your preference. Medium rare ~ 12 minutes. While the salmon is cooking, mix together your salad ingredients. When salmon is done, place salmon on top of salad and consume.
Easy Condiments
HOMEMADE MAYO
1 garlic clove
1 egg
1 tbsp Dijon mustard
1/4 tsp fresh ground black pepper
1/4 tsp Himalayan sea salt
2 tsp lime or lemon juice
1 cup EVOO (extra virgin olive oil)
Instructions
Add all ingredients into a small blender and blend until the mixture reaches a creamy consistency.
HOMEMADE ITALIAN DRESSING
1 tbsp chopped fresh herbs - I used Italian flat leaf parsley
1 tsp dried oregano
1 clove garlic, minced with garlic press
½ tsp Himalayan sea salt, or more to taste
¼ tsp fresh ground black pepper
¼ cup red wine vinegar
¾ cup EVOO
Instructions
Add ingredients into a mason jar, seal jar and shake!
Desserts
CACAO FUDGE
1 cup of any nut butter
1/4 cup coconut oil
4-5 tbsp cacao powder (your choice!)
Instructions
Mix everything together and throw in the freezer for about 30 minutes.
NECTARINE FROZEN YOGURT
3 ripe organic nectarines
1 tbsp fresh squeezed lemon juice
1 cup organic grass-fed yogurt
Instructions
Wash, peel, and pit the nectarines. Toss them in a blender with the lemon juice and blend until pureed. Now add the yogurt to the mix and blend until fully combined. Pour the yogurt into your favorite mold or ice cream maker and let it freeze!
GLUTEN-FREE BANANA BREAD
3 1/2 cups almond flour
1/4 tsp ground cardamom
1/4 tsp cinnamon
1/4 tsp vanilla powder
1 1/4 tsp Himalayan sea salt
1 1/4 tsp baking soda
3 large pasture raised eggs
1/2 cup agave
1/4 cup grapeseed oil
5 large, ripe bananas
1/2 cup chopped walnuts
Instructions
Start by preheating over to 350°F. Coat mini loaf tray with non stick spray. The batter will make about 12 mini loaves, so make some for friends!
Now, grab a large bowl and whisk together the almond flour, cinnamon, cardamom, vanilla, sea salt, and baking soda. Then, grab a small bowl and mix together the eggs, agave, and grapeseed oil. Easy enough?!
Fold in the wet ingredients into the dry, slowly combining the two until fully mixed. You are now ready to grab the bananas! Puree bananas in food processor and fold into the dough along with the walnuts.
Let the completed dough stand for about 5 minutes. Then, divide the dough into each of the mini loaf trays and add extra nuts if desired. Let the loaves bake for 15-17 minutes.
Now enjoy your little bit of heaven
CHOCOLATE ALMOND BUTTER CUPS
4 tbsp unsalted Kerry Gold butter
8 tbsp coconut oil
4 tbsp raw almond butter (or preferred nut butter)
4 tbsp cacao powder (not cocoa)
1 tbsp xylitol (or to taste)
Ice tray or other mold
Instructions
Combine butter, coconut oil and almond butter into a glass bowl (or microwave safe container). Place in microwave for about 35 seconds or until melted. Whisk ingredients together. Then add the cacao powder and xylitol. When all ingredients are mixed, pour into molds.
Leave them in the freezer for at least 30 minutes and BAM fat bombs!!!
APRICOT HONEY POPSICLE
4-5 apricots, pitted and chopped to desired size
1 cup grass-fed plain yogurt
1/3 cup raw honey
1/4 teaspoon almond extract
Instructions
Put all ingredients in a blender and mix to desired consistency. Pour mix into popsicle molds to freeze for 4-5 hours. Feel free to replace the apricots in this recipe with any of your favorite fruits!
AVOCADO SHAKE
1 ripe avocado
2 tsp vanilla extract
1 cup coconut milk or almond milk
1-2 tbsp honey
1/2 cup ice
Instructions
Add coconut or almond milk, honey, vanilla extract, ice, and avocado into a blender. Blend until smooth and enjoy!
CREAMY ORANGE AVOCADO SMOOTHIE
2 frozen bananas
3/4 cup fresh orange juice, about 2 large oranges
1 ripe avocado
Instructions
Throw everything into your favorite blender and hit the switch. Add water or almond milk, if needed. Pour the delicious smoothie into a glass for enjoyment!
AVOCADO CHOCOLATE MOUSSE
1 ripe avocado
4 ounces bittersweet chocolate
1/4 cup organic coconut milk
1/2 teaspoon vanilla extract
3 tablespoons raw honey
1 pinch himalayan sea salt
Instructions
Grab a heat safe bowl. Place bowl on top of hot water. Add the coconut milk and mix in the chocolate until smooth. Let the mixture cool for about 10 minutes. Throw the avocado, vanilla extract, raw honey, and salt into a food processor along with your chocolate mixture. Hit the switch! Blend the ingredients until the mousse is smooth. Be sure to serve the mousse chilled, BOMB.COM!