Liver and Onions You'll Love

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Liver and Onions You'll Love

Buried in sweet translucent purple onions, sauteed in coconut oil no less are these petite nuggets of creamy goodness - liver is a super food from way back. 200, 000 years ago paleo man risked his life to get liver and other nutrient rich organ meats from large game instead of just eating rabbits - why? Because he knew what we have largely forgotten - organ meats are so nutritious that we need them on our plate each week. 

This simple recipe takes no time at all and will surprise you with how delicious it turns out...

INGREDIENTS

    • liver from grass fed beef, bison, venison or chickens
    • medium red onion
    • coconut oil
    • flour or corn meal
    • salt and pepper

INSTRUCTIONS

    1. fillet the liver into 2'x2" pieces
    2. cook onions in coconut oil, set aside
    3. dredge liver fillets in flour / corn meal
    4. saute in coconut oil, under cook - you want it pink inside
    5. make small batches - better right out of skillet vs left over

 

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Easy Indian Cauliflower

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Easy Indian Cauliflower

Cauliflower has a wonderful flavor and very nutritious but it needs a bit of a fashion makeover to make it more exotic - this indian recipe does the trick and is super easy to pull off...

INGREDIENTS

    • 1 head cauliflower
    • 1 tbs Indian spice blend
    • 1 tbs turmeric
    • 1/3 cup olive oil
    • 1/3 almonds chopped
    • 1/3 cup raisins
    • pink Himalayan sea salt

INSTRUCTIONS

    1. "grease" a glass baking dish with some coconut oil
    2. break up head of cauliflower into pieces, add into the glass dish
    3. mix spices and olive oil and pour over cauliflower
    4. bake aprox 1 hr at 350
    5. stir once or twice
    6. when fork penetrates cauliflower, add raisins and chopped nuts
    7. cook another 5 min and serve

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Great Grandma's Apple Pie

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Great Grandma's Apple Pie

Simple, smells amazing, full flavor - your GG didn't need tons of sugar to make her pies memorable, she baked with spice, flavors and love - and you can too. Here's her recipe...

INGREDIENTS

    • Two 9” pie crusts
    • 6 cups thin sliced granny smith apples - aprox 5 small apples
    • 1 lbl lime juice
    • 2 tbls flour
    • 1/4 tsp salt
    • 1 tbs molasses
    • 1/2 cup unrefined brown sugar
    • 1/4 cup rum soaked black raisins

INSTRUCTIONS

    1. Mix apples, raisins, flour, salt, mollasses, brown sugar and lime
    2. Dot with filling with 1 tbls butter bits before sealing top crust
    3. Brush crust with milk
    4. 425 for 10min
    5. 350 for 40

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Pork Tenderloin in Wild Cherry Port

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Pork Tenderloin in Wild Cherry Port

A super easy crowd pleaser, start with pastured pork and serve to company for rave reviews every time. 

INGREDIENTS

    • 3/4 cup dried cherries (or dried cranberries)
    • Olive oil
    • 1 lb. pork tenderloin, trimmed of fat and cut into 12 medallions
    • Salt and freshly ground pepper to taste
    • 1 shallot, finely chopped
    • 1/2 cup tawny port
    • 1/4 cup balsamic vinegar
    • 1 cup chicken stock (I used instant bouillon)
    • 1/2 tsp. dried thyme leaves
    • 1 tsp. cornstarch

INSTRUCTIONS

    1. In a small saucepan, combine dried cherries (or cranberries) and 1 cup water. Bring to a simmer and cook for 3 minutes. Drain, retaining both liquid and fruit. Set aside.
    2. In a large skillet, heat oil over medium heat. Season pork with salt and pepper and add to the skillet. Cook until browned on the outside and no longer pink inside, about 3 minutes per side. Transfer to a platter, cover loosely and keep warm. Do not wash the skillet.
    3. Add shallots to the skillet and sauté, stirring for 30 seconds, pour in port and vinegar and bring to a boil, stirring to scrape up any brown bits from the pork. Boil until reduced by half, about 3 to 5 minutes. Add chicken stock, thyme and the reserved cherry cooking liquid. Boil until reduced again by half, 5 to 7 minutes. In a small bowl, dissolve cornstarch in 1 Tbsp. water. Whisk into the sauce and cook, stirring, until slightly thickened and glossy. Stir in the reserved cherries and season with salt and pepper. Spoon the sauce over the medallions and serve.

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Monster Lunch Salad

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Monster Lunch Salad

Lunch is the perfect time to load up on veggies with a big ol monster salad. The template below is super adaptable - just check all the boxes and you are guaranteed a hugely healthy lunch. 

INGREDIENTS

    • Greens - baby kale, bok choy, dandelion greens, micro greens, spinach
    • Legumes - chilled cooked beans or whole grains - farro is perfect 
    • Protein - shrimp or pastured chicken or wild caught salmon or canned sardines, etc
    • Nuts or seeds - pumpkin, pistachios, walnuts, pecans, chia seeds, etc
    • Veggies - sliced peppers, cooked chilled beets, sliced carrots, etc
    • Fruit - any and all berries, kiwi, melon, citrus
    • Cheese - feta, goat, aged real cheese from grass fed animals 
    • Avocado

Preparation

    • Add dressing, toss in bowl, dump on plate and enjoy !

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Hearty Steel Cut Oats

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Hearty Steel Cut Oats

Oatmeal is such an awesome breakfast, it can be made ahead of time and heated in a jiffy. Skip the mushy gruel and make steel cut oats instead. Their sweet chewy goodness will win you over while there high fiber, low glycemic load and gut friendly / immune enhancing prebiotics will have your body thanking you profusely. 

INGREDIENTS

    • Steel Cut Oats - Bob's Red Mill organic or similar
    • 2 tbs raisins
    • 1 tbs butter - grass fed / pastured
    • 1 tbs molasses
    • 3 tbs nuts

INSTRUCTIONS

    1. Bring 1200 ml water to a boil - 500ml, 400ml, 300ml of water
    2. Bring only water to a boil
    3. Add 400 ml oats, reduce heat to 4
    4. Simmer on 4 stirring occasionally
    5. Ready in 15-20 min under cook it, stopping once most water is absorbed

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Blueberry Cobbler

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Blueberry Cobbler

Berries are super nutritious and already sweetened by Mother Nature plus bonus time - they gain nutrition when cooked making god even better.

This cobbler is super easy to bake, makes the whole house smell awesome and is even better with fresh whipped cream.  

INGREDIENTS

    • 4 cups fresh blueberries / full QT ziplock
    • 2 tablespoons unrefined cane sugar
    • 1 tbs molasses
    • 1/3 cup lime juice
    • 2/3 cup whole wheat flour
    • 1/2 teaspoon baking powder
    • 1 pinch salt
    • 1/2 cup butter, softened
    • 3 tbs unrefined cane sugar
    • 1 egg
    • 1/2 teaspoon vanilla extract
    • optional - 1/4 cup pastured / organic cream and a touch of honey for whipped cream

INSTRUCTIONS

Preheat oven to 375

  1. In an 8 inch square baking dish, mix blueberries, 3 tablespoons sugar, and lime juice. Set aside.
  2. In a small bowl, mix flour, baking powder, and salt. Set aside.
  3. In a medium bowl, cream butter and 3 tbs sugar until light and fluffy. Beat in egg and vanilla extract. Gradually add flour mixture, stirring
  4. Drop batter over blueberry mixture. Try to cover as much of filling as possible.
  5. Bake 35 minutes, until topping is golden brown and filling is bubbling.
  6. Pour 1/4 cup of cream per serving into a mixing bowl, beat with mixer on high for 1-2 min until cream and a dab of honey fluffs up.
  7. Lick beaters and eat cobbler oh yeah !

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Slow Rise Blackberry Pancakes

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Slow Rise Blackberry Pancakes

Slow rise pancakes are often part of a big Sunday breakfast which includes eggs, fruit and breakfast meat. These take time and sprouted organic ancient grain flour but man they are worth it. 

INGREDIENTS

    • 2/3 cup blue corn flour - organic sprouted
    • 1 cup ancient grains sprouted baking mix - yep buy this cause wheat sucks
    • 1/4 cup coarse ground cornmeal
    • 1 tsp dry yeast
    • 1 tsp. salt
    • 1 can coconut milk - just solids not water
    • 2 egg - pastured
    • 2 tsp. vanilla
    • 2 Tbsp. olive oil
    • 2 Tbsp. molasses – the key, very important :)
    • 1 pint berries / stone fruit
    • Chia seeds
    • Kefir as needed for consistency and extra rise

INSTRUCTIONS

    1. Preheat oven to 170
    2. Mix yeast with 1 cup warm tap water and little honey, in small 3 cup Pyrex, put in oven, don't let it get too hot, ideally let it grow for 15 min
    3. Mix up flours in large Pyrex bowl, warm it in oven as well
    4. Once all ingredients are warm mix flour with yeast mix and all other ingredients, return to oven
    5. Use kefir to reach proper batter consistency - not too thin or thick
    6. 120 degrees for 30-60 min for batter to rise is the goal, stir occasionally
    7. Cook on low / medium
    8. Cook on one side, once bubbles appear flip, sprinkle each cake with Chia seeds to add a nice crunch and additional nutrition.

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Stuffed Peppers

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Stuffed Peppers

Quick to pull together on a weeknight, great as lunchtime leftovers. Peppers are super nutritious, but always buy these organic. Add some feta if you like and eat up!

INGREDIENTS

    • 4 bell peppers, organic
    • 3/4 lbs ground bison
    • 3/4 c farro grain, cooked
    • 3/4 c beans, cooked
    • 1/2 red onion
    • 4 cloves garlic
    • 1 can tomato paste
    • 2 tbs Mexican spice blend

INSTRUCTIONS

    1. press garlic and let rest for 10 min
    2. roast cored peppers in broiler
    3. saute onions and garlic, set aside
    4. cook bison
    5. mix all ingredients
    6. stuff peppers with all ingredients
    7. bake at 350 for 15 min

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Tuna Salad template

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Tuna Salad template

Tuna salad is a classic lunchtime sandwich as well as an awesome high protein topping for your noonday salad. 

  • 12 oz can Albacore tuna or leftover baked tuna loin
  • Red seedless organic grapes cut in half. Alt is chopped granny smith apple or real naturally fermented "live culture" pickles
  • Fist full of walnuts. Alt is chopped almonds or pecans
  • Homemade mayonnaise

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Oven Roasted Vegetables

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Oven Roasted Vegetables

Comfort food with nutrition galore, roasted veggies are great hot on a cold winter's day, great cold on a hot summer day. Don't scrimp on the olive oil - its a good fat and brings out the fat soluable nutrients in vegetables. 

INGREDIENTS

    • 1 spanish onions, sweet red
    • 4 lg carrots
    • 1.5 cups Brussel sprouts
    • 1.5 cups Cauliflower
    • Spice mix - your choice; mediterranean blend is my fave
    • 2-4 tbs olive oil
    • fresh ground S&P

INSTRUCTIONS

Slice n dice all veggies

Toss in bowl with plenty of olive oil

Spread onto a broiler pan, broil at aprox 6" below heating element until singed brown edges appear, flip veggies to cook a bit more. Pull while still a bit crunchy, place back in tossing bowl and cover for 5 min where they will continue to cook. 

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Sauted Greens

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Sauted Greens

Warm and wonderful, this template works for most any greens that are in season. 

INGREDIENTS

    • olive oil or coconut oil
    • greens - chard, spinach, bok choy, beet greens
    • dried fruit - cherries, dates, raisins, mango,
    • nuts - walnuts, pecans, cashews, macadamia nuts

INSTRUCTIONS

    1. gently toast nuts in pan without and set aside
    2. gently heat olive oil
    3. wash and rip greens into aprox 4x4 size
    4. add to skillet while still wet - steams itself - stir, cook for 1-2 min
    5. add fruit
    6. add nuts
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  • Great dish anytime of year, always a crowd pleaser, looks fancy but is really so easy - super nutritious too, shhhhhh ;-)

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Pumpkin Pie

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Pumpkin Pie

Any time of year this cool, tasty and highly nutritious dessert delivers comfort food flavors to your families dinner table. and don't forget the whipped cream from pasture raised cows on grass - thats some good fats that top the treat!

INGREDIENTS

    • 14 oz can of pumpkin - just pumpkin, not pie mix
    • 12 oz can coconut milk
    • 2 eggs - pastured
    • 1/4 cup Rapadura / unrefined brown sugar
    • 1/4 cup Molasses - Amish sorgum my fave
    • 1 tsp natural vanilla extract
    • 1/2 tsp Himalayan pink unrefined sea salt
    • 1/2 tsp ground ginger
    • 1 tsp cinnamon
    • 1/4 tsp ground cloves
    • 1/2 tsp nutmeg
    • 1 tbs cornstarch
    • 9 " deep dish pie shell
    • Whipping cream - from pastured / grass fed cows

INSTRUCTIONS

    1. mix all in a bowl
    2. 425 for 15
    3. 350 for 45
    4. until knife or toothpick comes out clean
    5. place on window sill to cool
    6. Whip up 1/3 cup cream with a touch of honey
    7. Healthy and delicious winter or summer - Enjoy ;-)

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Yummy Hummus

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Yummy Hummus

Creamy goodness, mediteranian flair, scoop up with sliced bell pepper slices of some crisp carrots- oh yeah..

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Sexy Salmon

Sexy Salmon

The best clean protein on the planet - Wild caught Alaskan salmon!