11/11/16

3 Ingredient Sausage Marinara Zoodles - Paleo, Whole30, Bulletproof, Keto

3 Ingredient Sausage Marinara Zoodles

I love to cook and create things from scratch, but I don't always have the luxury of time. So, over the years I've created an arsenal of fast yet healthy "go to recipes" that can be ready on a moment's notice. This recipe is one of them. It's got 3 ingredients - two of which I always have on hand and one fresh ingredient that I can grab quickly at the local market if I don't happen to have it in my fridge.

Here are the 3 ingredients - Pederson's Natural Farms No Sugar Italian Ground Sausage, Rao's Marinara Sauce (no added sugar) and zucchini which I spiralized and made into zoodles. I like these particular brands because they meet my healthy criteria yet don't skimp on flavor.


I keep a supply of Whole30 Approved proteins in my freezer at all times that I order through The Simple Grocer and I always have Rao's Marinara Sauce (the one with no added sugar) in my pantry. It tastes as good as homemade to me without needing to add a single thing to it and it's super convenient. The zucchini is from my local market and I simply used my spiralizer to make the zoodles, but you can also buy them already made at most Whole Foods Markets and other select grocers. I even seen fresh Noodle & Co. Zucchini Noodles at Target. They literally take 1-2 minutes to cook and they are an awesome healthy alternative to traditional pasta.


Spiralizing Zucchini to make Zoodles

Here's how to make the dish:

3 Ingredient Sausage Marinara Zoodles
Serves 3-4

1 lb. Pederson's Natural Farms No Sugar Italian Ground Sausage
4 large or 6 medium organic zucchini, peeled and ends trimmed (or buy fresh spriralized zucchini)
1 24-ounce jar Rao's Marinara Sauce (no sugar added, check the ingredients list to be sure you have the right one)

In a large skillet over medium heat, cook the sausage until fully done breaking it up as you go.

Meanwhile, heat a large pot of water to boiling and spiralize your zucchini, if not already done. I use a Paderno Spiralizer that I got from Amazon.

When the sausage is cooked, add the jar of marinara and stir. While that's heating through, drop your zucchini into the boiling water. Only cook the zoodles for approximately 2 minutes, remove and drain.

Spoon the sausage marinara mixture over the zoodles and serve immediately.

Optional:

Make spicy by adding crushed red pepper flakes to taste.

Add Low Carb Garlic Bread - Here's a recipe for the bread:  2 Ingredient Low Carb Bread
Just pan-sear slices of the bread in ghee or butter and lots of minced fresh garlic or sprinkle with garlic powder.





10/18/16

Daikon Radish Noodles - Low Carb, Paleo, Bulletproof



The Daikon Radish is a member of the radish family and is popular in many Asian cultures. Often eaten raw or in stir-fries, this large white root will also double as an excellent noodle substitute. Yep, you heard me correctly! It's large and white and once it's spiralized it looks similar to a spaghetti noodle so hey, why not?! I call them Doodles and I hope this method catches on. They're low in carbs and high in fiber and vitamins making them an excellent choice for good health.




To prep the Daikon radish, you simply scrub the outside to clean it. No need to peel. Trim the small ends off to make it easy to spiralize.

If you eat Doodles raw, they will maintain their sharp bite, not unlike a regular red radish. BUT if you gently cook them in some boiling water for a few minutes, magically the sharpness disappears and you're left with a mild, pretty much flavorless (read: blank canvas) Doodle ready for your own creation.




So these make the perfect substitution for noodles. You can theme them any way you like. I recently prepared them two ways for my weekly meal prep - an Italian presentation and an Asian version (recipes for both options at the bottom).




To make this meal prep easier, I used these already-roasted Brussels Sprouts from Melissa's Produce. They are perfect - seasoned only with olive oil, salt and pepper. Just open the package and toss some in your prep containers. I got 2 servings from each package.




Speaking of prep containers, man do I love these BPA-free, totally leak proof ones from OXO. Very stackable and they have snap tight lids. They're called "Good Grips SNAP Plastic Containers" and these are the 3 cup size, which is perfect for an individual meal.




On to the recipes! These recipes are low carb, Paleo and Bulletproof Diet friendly. That means they are gluten-free, grain-free, dairy-free and have no added sugar!

Time-Saver Tip: If making both of these dishes at the same time, save time by spiralizing and cooking two daikon radishes (enough for both recipes) at one time, and cooking 1 1/2 lbs of pasture-raised grass-fed beef in one skillet, then dividing into two skillets to add sauces separately.

Doodles Bolognese
Serves 2

3/4 lb pasture-raised grass-fed 70/30 ground beef (or use 80/20)
1 cup Rao's Marinara Sauce (the one with no added sugar)
1 large daikon radish root, spiraled ("Doodles")
pinch of Himalayan pink salt

In a skillet, cook the ground beef over medium heat until done, breaking it up as you go. Add the marinara sauce and stir. Reduce heat to low-medium while you prepare your doodles.

Meanwhile, place your doodles in a pot of gently boiling water and cook for approximately 3-4 minutes. Doodles will still be firm but not crunchy. Drain doodles.

Sprinkle cooked doodles with a pinch of Himalayan pink salt, then cover with bolognese sauce and serve (or divide evenly between two meal prep containers).


Doodles Bolognese


Asian Doodles with Spicy Almond Sauce


Asian Doodles with Spicy Almond Sauce
Serves 2

3/4 lb pasture-raised grass-fed 70/30 ground beef (or use 80/20)
1 large clove garlic, pressed or finely minced
1 serrano pepper, minced or finely diced
1 cup chopped purple napa cabbage (or regular napa cabbage)
2 Tablespoons coconut aminos
2 Tablespoons Brain Octane Oil (or MCT Oil or Coconut Oil)
1 1/2 Tablespoons O Ginger Rice Vinegar (or Rice Vinegar)
1 Tablespoon sriracha sauce (more of less depending on how spicy you like it)
2 teaspoons almond butter
2 teaspoons fish sauce
1/2 lime, squeezed (reserve other half to serve with the dish)
1 large daikon radish root, spiralized ("Doodles")
pinch of Himalayan pink salt

In a skillet, cook the ground beef over medium heat until done, breaking it up as you go. Add garlic, serrano and napa cabbage and stir. Reduce heat to low-medium while you make your sauce.

In a small bowl, mix coconut aminos, Brain Octane oil, Ginger Rice Vinegar, sriracha, almond butter, fish sauce and lime juice together whisking until well blended. Taste and adjust for seasoning. Pour into skillet with meat mixture and stir.


Spicy Almond Sauce

Meanwhile, place your doodles in a pot of gently boiling water and cook for approximately 3-4 minutes. Doodles will still be firm but not crunchy. Drain doodles.

Sprinkle cooked doodles with a pinch of Himalayan pink salt, then cover with spicy almond sauce and serve (or divide evenly between two meal prep containers). Garnish with wedge of lime.


Asian Doodles with Spicy Almond Sauce


Eating at your desk never tasted so good!!

XOXO,
Veronica


9/30/16

Southwest Sausage - Whole30, Paleo, Bulletproof

Southwest Sausage - Whole30, Paleo, Bulletproof
When I was little, long before I had a family of my own, one of my responsibilities was cooking for our family of 5. My parents both worked very hard outside the home and so my brothers and I each had our "chores" we were responsible for to help out. Mine included cooking, cleaning, laundry, etc.

This dish, actually an earlier iteration of it without the brussels sprouts and using Russet potatoes, was something I came up with that was quick and easy. Throw everything in one pan and boom, dinner ready in a matter of minutes. Cleanup was quick (a must since I also did the cleanup!) and leftovers, since I'd make a big double batch, were just as tasty as the day before (saving me from cooking the next day!). Plus, this was extremely economical. The biggest food cost was the sausage, which I'd slice thinly to make it stretch further, and then load up the veggies which are very filling and satisfying. A huge win in my book.

For most of my life I didn't really have a name for this dish - I just referred to it as the sausage thingy. But later when my kids were teenagers, I was on the Booster Club Board for their drill team and we put together a cookbook to sell as a fundraiser. How fun, right?! Well, I needed name and so "Southwest Sausage", actually "Steve's Southwest Sausage", is what it became. Steve is my husband's name. Here's a pic of that cookbook:


Ok enough nostalgia - right to the recipe (video recipe here).

These days, I've upgraded the recipe to include organic veggies whenever possible, yams instead of white potatoes, and most importantly the sausage I use is an all natural, uncured, no sugar added kielbasa by Pederson's Natural Farms. It's totally Whole30 compliant as well as Paleo and Bulletproof Diet friendly.

Southwest Sausage
Serves 4

Ingredients:
1 Uncured No Sugar Added Smoked Kielbasa, sliced thin into coins (I use Pederson's)
2 Organic Yams, peeled and sliced thin (a food processor fitted with slicing blade works well)
1 Organic Onion, peeled and sliced thick
1 Organic Bell Pepper, sliced thick
8 oz package Organic Mushrooms, sliced thick
8 oz (approx 8-10) Organic Brussels Sprouts, shredded (a food processor fitted with shredding blade works well)
2 Tablespoons Grass-Fed Unsalted Butter
1 clove fresh Organic Garlic, minced
1/2 teaspoon Himalayan Pink Salt
1/2 teaspoon Organic Garlic Powder
1 teaspoon Organic Onion Powder
Organic Paprika
Sea Salt

Prep all of your ingredients first to make cooking quick and easy. You could do this the night before, or even during your Sunday meal prep, if you like.



Heat a large 12-inch cast iron skillet over medium heat and add the butter.

Add the garlic and give it a quick stir.

Add the yams, onion, bell pepper, mushrooms, Himalayan pink salt, garlic powder and onion powder - stir and cook for approximately 10-15 minutes or until crisp tender.

(Tip: slicing the veggies the way I've described - potatoes thinly sliced, others thick - allows you to cook them all at the same time and evenly.)

Add the brussels sprouts and give it a quick stir, then stir in the sausage and continue cooking for 1 minute or until heated through. The sausage is already fully cooked.

Finish with a sprinkle of paprika and sea salt. Serve right from the pan if you like!

Don't have time to read? Here's a 1-minute recipe video:



Where do you find the Whole30 Approved Kielbasa? It's available in some stores or you can go to The Simple Grocer and order it online. They offer free shipping and there's no membership fee.



A big thank you to The Simple Grocer for sending me the Pederson's Kielbasa! If you haven't heard about them, they are a new online store making it simple for you to stay Whole30. I hope you'll check them out. They are a new favorite resource of mine!

Warmly,
Veronica

8/31/16

"Texas" Tri-Tip Roast


This is actually my first foray into Tri-Tip territory... crazy, right?

Growing up in Texas (now living in Southern California), you just don't see this particular cut of beef. Brisket is king there. But in California, you see Tri-Tip everywhere! And although I've lived here for many years, I had never tried it nor prepared it. However, last week when I was at my local farmer's market picking up my usual beef selections from the 5 Bar Beef stand, Frank, the proprietor, says to me, "Hey, I have a nice Tri-Tip today, do you want it?"

Without even thinking or asking any questions, I exclaimed "Yes!" Wait. What? I don't even know what it's supposed to taste like. What the heck am I going to do with it? Hmmm. On the plus side, I quickly reasoned in my head:  It's a good value, 100% pasture-raised and grass-fed from a rancher that I trust, and since I now consider myself a "Californian", I didn't want them to revoke my locals card, so I figured, I might as well give it a try.

Why all the fuss over one piece of meat? Well, you can take the girl out of Texas but you can't take the Texas out of the girl and beef is sacred to Texans. You just can't do any old thing to it and expect people to come back over the next time you want to host a backyard bbq. You have to respect the beef. Treat it well. Preserve all the goodness and natural flavor. I didn't want to mess this thing up. So I chose to make a simple dry rub to coat it, then cooked it low and slow.

Admittedly, I unintentionally cooked it to well done (it was still delicious!) when I would have preferred medium, but I've adjusted the cook time below to reflect "medium" rather than what you see in the picture. If you like yours well done, add another 25 minutes or so to the cook time.

"Texas" Tri-Tip Roast
Serves 4
Oven 225 degrees F

1 1/2 lb grass-fed Tri-Tip Roast
1 Tbsp organic onion granules or powder (I like Frontier Co-op)
1 Tbsp organic garlic granules or powder (I like Frontier Co-op)
2 teaspoons organic all-seasons salt (I like Simply Organic)
1 teaspoon organic smoked paprika  (I like Simply Organic)

Pre-heat oven to 225 degrees F.

In a small bowl, mix all of the dry spices together. Rub the spices on all sides of the roast and press on tightly.

Place the roast in a shallow cooking pan, ideally with a small rack inserted to elevate it from the juices. Cover the pan and place in the oven for approximately 1 1/2 hours for medium.

Remove from oven and allow to rest for 10-15 minutes before slicing (against the grain). Be sure to spoon all of the delicious pan drippings over it before serving.

Optional serving suggestion: Finish it with a pat of grass-fed butter and a light sprinkle of smoked sea salt (such as Maldon Smoked Sea Salt). I did this to the leftovers and it was awesome.


8/26/16

Italian Style Meatloaf (Low Carb, Paleo and Bulletproof Option)

Italian Style Meatloaf

I never get tired of meatloaf. There are endless ways to theme it, but one of my favorites is Italian style. And let me just say that any time I can get Italian AND it's low carb, I'm a happy camper.  Therefore, I make my meatloaf (and meatballs for that matter) sans any kind of breading or starchy filler - it's simply not needed.

Often times I will use a blend of different meats (beef, lamb, pork, etc.) but for this very simple version today, I used only beef (100% grass-fed). To complete my low carb meal, I paired the meatloaf with a side of Caulimash (steamed organic cauliflower, grass-fed butter, sea salt, organic sour cream and organic cream cheese blended together in a food processor until smooth - leave out the cheese and sour cream to make Paleo and Bulletproof) and a fresh salad of shaved raw organic zucchini with sea salt.

For plating, I spooned some of the drippings from the meatloaf over the dish along with a garnish of fresh oregano right before serving, and for a little extra punch (and mostly because it happens to be Hatch Chile Season right now), I added some roasted Hatch chiles as well - totally optional and not Italian but it worked.

To make this meatloaf Paleo and Bulletproof, leave out the cheese.

Lastly, this meal is entirely naturally gluten-free - always a good thing.

Italian Style Meatloaf
Oven 350 degrees F
Serves 4-6

Ingredients:
1 3/4 lb. 100% grass-fed ground beef (as fatty as possible, see Cook's Note)
1 pastured egg
3/4 cup shredded organic Italian cheese blend, divided (I used Whole Foods 365 Organic Italian Blend which has provolone, parmesan, asiago and fontina) (omit to make Paleo and Bulletproof)
1/4 cup marinara (I use this one, or make my own)
2 Tablespoons organic Italian seasoning (I used this one)
3 teaspoons Himalayan pink salt
2 sprigs fresh organic oregano, leaves only, optional for garnish

Be sure your oven is preheating to 350 degrees F.

Place all of the ingredients, except 1/4 cup of the cheese (reserve to top the meatloaf with it), in a large bowl and mix well with your hands.

Press the mixture into a deep dish loaf pan or dish and top with the remaining 1/4 cup of cheese evenly sprinkled across the top. If omitting the cheese, consider spreading a little of the marinara sauce across the top instead.

Bake in the oven for approximately 35 - 40 minutes. Remove from oven and let rest a few minutes before slicing and serving. Garnish with fresh oregano if desired, and don't forget to drizzle all those good juices from the pan over the top!

Cook's Note: Shoot for the fattiest grass-fed ground beef you can find. If grass-fed ground beef is not available, go for extra lean ground beef and add 1-2 Tablespoons of a healthy fat such as unflavored coconut oil, extra virgin olive oil, or even better - use this MCT oil, to your mixture before cooking. Grass-fed, pasture-raised beef naturally contains a good dose of healthy Omega 3 and CLA fatty acids which are good for you. Conversely, feedlot or factory farmed cattle contain high doses of unhealthy fats (often in addition to antibiotics and growth hormones), so choosing extra lean when eating this type of beef and then adding your own healthy fats is a better idea.

Out of the oven with a little fresh oregano added:



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8/20/16

Asian Pork Salad - Bulletproof and Paleo

Asian Pork Salad
Sometimes you have a hankering for a particular thing, and lately I've had banh mi's on my mind which were the inspiration for this recipe. Since I rarely eat sandwiches, a salad seemed like a good idea. And while pork patties aren't what you'd expect to find on a traditional banh mi, this just worked. It's very simply, Asian-spiced ground pork formed into little patties (which conveniently cook up in a matter of minutes) over a salad of mild mixed greens. The dressing is light and fresh, reminiscent of a lightly sweet Thai chili sauce.

You can use whatever greens you like. I prefer this mild mix of tender baby greens blended with sweet pea shoots called "Sweet Pea" by organicgirl topped with organic Asian micro greens found at my local Whole Foods Market.

Asian Pork Salad
Serves 2 large portions or 4 light portions

Ingredients:

For the Pork Patties
1 lb ground pastured pork
3 green onions, chopped small
3 Tablespoons micro cilantro or chopped fresh cilantro
1 Tablespoon finely grated fresh ginger
1 Tablespoon finely grated fresh lemongrass (see Cook's Note)
2 large cloves fresh garlic, pressed or finely grated
1/2 of a fresh Thai chili, finely minced (more or less depending on heat preference)
1 1/2 Tablespoons coconut aminos
3/4 teaspoon Himalayan pink salt

For the Dressing
Juice of 1 small lime
1 Tablespoon coconut aminos
1 Tablespoon Bulletproof Brain Octane or unflavored liquid coconut oil
1/4 - 1/2 of a fresh Thai chili, finely minced
1/4 teaspoon finely grated fresh ginger
pinch sea salt

For the Salad
1 large container of mild mixed greens (I like this one)
handful of Asian micro greens (optional)
2 green onions, chopped
1/2 cup chopped fresh cilantro
pinch of sea salt

To make the patties:
In a large bowl, mix all of the ingredients together. Form into small, thin patties - approximately 14-16 patties - and set aside. Heat a large skillet to medium - medium high heat. Place the patties in a single layer, working in batches if needed, and cook for approximately 3-4 minutes per side or until fully cooked.

To make the dressing:
In a small bowl, place all of the ingredients and whisk together.

To make the salad:
In a large bowl, mix all of the ingredients together.

To eat:
Top salad with warm pork patties and drizzle with the dressing.

Cook's Note: To prep your fresh lemongrass, remove the tough outer layers revealing the softer inner part of the stalk. Use a microplane grater to grate finely, as it's fibrous if not broken down.


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7/13/16

My Top 3 Tips for Living Optimally

It's probably no secret, that at least one of my tips is going to involve food - so here goes...

#1 Eat the Right Foods at the Right Times for the Right Reasons

What are the "right foods"? Well, that depends. For me, I've found that a diet of anti-inflammatory, low toxin, all natural foods help me feel and perform my best. So, I eat a LOT organic veggies and a LOT of good quality fats, a moderate amount of high quality proteins, and a very small amount of starchy carbs, like sweet potatoes (I also get carbs from the other vegetables I eat). I go for whole, real foods in their natural state and try to eat seasonally. I stay away from things that inflame my system, like grains (especially wheat), sugars, processed foods, industrial seed oils, most dairy, farmed seafood, genetically engineered "Frankenfoods", etc.

When is the "right time"? Personally, I generally eat in the afternoon and evening, usually from 2pm - 8pm. In the mornings I start my day with a healthy dose of good fats in the form of a Bulletproof Coffee and avoid anything that will potentially spike my insulin and cause my body to start storing fat, such as the typical Standard American Diet breakfast foods of cereal, muffins, waffles, etc. These types of foods just set me up to be hungry the rest of the day, plus they don't provide my body and brain with the proper fuel it needs to perform optimally - a perfect recipe for weight gain. The right time of day might be different for you. Experiment till you find what works for you.

What are the "right reasons"? Well, this is going to sound so silly simple but it's something that took me most of my adult life to finally figure out and have it really sink in - eat when I'm naturally hungry, don't eat when I'm not. Duh! Eating the way I do now (see first paragraph), has effortlessly removed the "death grip" food has had over me my entire life. I'm a foodie, food blogger and private chef because I freaking LOVE food. But, it's always been a love/hate relationship. At its worst - obsessive, compulsive, addictive. At its best - blissfully happy and completely sated. It's incredibly freeing to eat the way I do now - based on necessity, instead of desire - the way I imagine our ancestors must have done.


#2 Get Good Sleep

Sounds easy, but can be hard to do. Further, I'm not always as successful at it as I'd like to be but I make "trying" a high priority. Probably, the thing that works the best for me is having a set routine. For instance, when it gets dark outside I start to look forward to laying down on a cozy bed in a (reasonably) dark room and resting my eyes. It's sort of like "Pavlov's dog" and it works. Also, I say "reasonably" dark because I like to keep the blinds open to encourage natural awakening with the sun when it rises in the morning. Yes, I set an alarm, too. Some people find it's best to have a completely, pitch dark room with no noise, though.

I also have other things I do for my nightly routine - like finish dinner early, do the dishes, then watch one of my favorite shows on the DVR. Lastly, I'll take all my vitamins along with my daily dose of collagen, either with or without a probiotic, and sometimes a little raw honey, then I get into bed and usually do a little reading before falling asleep. Do I sound like an old lady yet? I don't care! It works!

For reference, my collagen of choice is Bulletproof Collagen Protein (affiliate link), sourced from 100% grass-fed pasture-raised cows, my probiotic of choice in this instance is Maple Hill Creamery 100% Grass-Fed Plain Yogurt and my honey of choice is whatever is local and raw. I mix them all together and eat. Or I just have one of these: Bulletproof Vanilla Collagen Bar (affiliate link). I've found that having a small amount of good carbs in the evening helps me to sleep better, deeper, more restoratively.


#3 Get Physical Every Day

Take every opportunity you can to move around, lift heavy things, squat, flex, stand, stretch, etc. You can do pretty much all of these things throughout the day, even while you're at your desk at work. When you're not at work, get outside for fresh air and a walk, or even run if you like. I love to run. Even when I didn't feel like I was particularly good at it, it was still fun to just take off like a 5 year old as fast as I could till I ran out of breath. You can also go to the gym, pilates studio, do yoga on the beach, walk to the post office to mail something - seriously, there are endless ways to get moving. It's good for the body and for the mind.

My favorite workouts are running, including racing 5ks, 10ks and half marathons and Lagree Fitness pilates (I'm also a certified Lagree Fitness instructor). Ask me about my pre and post workout stacks (I'm always tweaking them)! You might be surprised to learn that I include nootropics by Natural Stacks in my pre-workout stack. More on that in a future post.

Lastly, please check out this infographic from Nuts.com with 5 Easy Tips, this handy list of suggestions for healthy snack ideas and be sure to share your tips in the comments:





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3/14/16

Parmesan Crusted Halibut - Paleo, Keto, Bulletproof


This Parmesan Crusted Halibut is not only amazingly delicious and good for you, but it's also easy to make and cooks in about 15-20 minutes! Wild-caught halibut is a mild-tasting lean fish with lots of protein, zero carbs and it's a good source for heart-healthy Omega 3 fatty acids. It's the perfect vessel for this rich and flavorful preparation.

This dish is Paleo if you tolerate cheese and if you don't, I've got a modification for you below. Bonus - the modification also makes it Bulletproof Diet friendly.

Here's how you make it:

Parmesan Crusted Halibut - Paleo, Keto, Bulletproof
Serves 4
Oven 350 degrees F
Prep Time: 5 minutes
Cook Time: 15-20 minutes

Ingredients:
1 Tablespoon + 4 pats grass-fed butter to finish - optional (I use Kerrygold)
4 6-ounce pieces wild-caught halibut
Himalayan pink salt or sea salt
3 teaspoons dried Italian seasoning, divided
1/4 cup Bulletproof Mayo (watch how-to-make video), Primal Kitchen Mayo, or your favorite
4 teaspoons almond meal or almond flour (I use Bob's Red Mill)
4 teaspoons grated Parmigiano Reggiano (omit to make Bulletproof or if you don't tolerate cheese)
1/4 cup shredded Asiago cheese (omit to make Bulletproof or if you don't tolerate cheese)

Preheat oven to 350 degrees F.

Butter a large baking dish with 1 Tablespoon of the butter.

Lay the 4 pieces of halibut evenly spaced across the bottom of the dish.

Sprinkle each filet with a light dusting of Himalayan pink salt or sea salt.

Sprinkle half of the dried Italian seasoning evenly across each filet, reserve the other half.

Spread the mayo evenly across each filet.

Sprinkle each filet with 1 teaspoon of the almond meal or almond flour.

If omitting the cheese, sprinkle each filet evenly with the remaining dried Italian seasoning. Otherwise, continue by evenly coating each filet with the Parmigiano Reggiano and Asiago cheeses, then top with remaining dried Italian seasoning.

Place the dish in the oven uncovered and cook for approximately 15-20 minutes or until the fish is opaque white in the middle and the top is lightly browned. If using cheese, you may wish to place under the broiler for about 1 minute to get a nice crispy crust.

Remove from oven and serve with a pat of grass-fed butter atop each (optional).

Serving Suggestion: I like to plate my fish atop a bed of greens (like the baby arugula pictured) and drizzle everything with a little Bulletproof Brain Octane (or you can use MCT Oil or unflavored coconut oil) and additional sea salt. The heat from the fish lightly wilts the greens and the addition of healthy oils are satiating and good for keeping my brain and body fit and performing optimally.




3/8/16

Nuts About Nuts - Nut Butter Recipes and Nutrition

Check out this cool infographic with awesome nut butter recipes you can make at home - which is way more cost effective.  It also includes the health benefits and nutrition information for each variety.  My recommendation would be to not use industrial seed oils such as canola due to their inflammation-causing properties, but rather replace it with coconut oil, MCT oil or better yet - Bulletproof XCT Oil, a higher concentrated form of MCT oil.  Personally, I also avoid peanuts and peanut butter since they are mostly sourced from GMO crops, generally contain high amounts of aflatoxins (mold) and lectins (anti-nutrient).

My favorite nut butter is almond butter made with XCT oil (or use MCT or coconut oil).  What's yours?


Source: eReplacementParts.com

2/18/16

2 Ingredient Low Carb Bread - Bulletproof, Keto, Paleo



If you have been following a low carb or grain-free eating plan and thought you had to give up on bread, this two-ingredient version will make you lose your mind.

It has NO GRAINS or flour of any kind - just eggs and whey protein. That means practically ZERO CARBS (just the ones coming from the whey, about 4g for the whole loaf).

And it's fabulous.

Here's a quick one-minute video to show you just how easy it is to make:



Low Carb Bread with Only 2 Ingredients (Bulletproof, Keto, Paleo)
Recipe Adapted from The Ketogenic Cookbook

Makes 1 Loaf

Oven 325 degrees

Ingredients:
6 pastured eggs, separated
1/2 cup grass-fed Bulletproof Whey Protein (or your favorite grass-fed plain whey protein)

Preheat oven to 325 degrees. Use middle rack and remove any racks above as bread will expand while baking.

Generously butter a loaf pan/dish (I use a ceramic one).

Beat 6 egg whites until stiff peaks form - a hand mixer on high works well.

Add the whey and the 6 yolks, blend gently on low just until fully incorporated. Batter will be fluffy.

Pour batter into prepared dish and place in oven.

Bake for 40 minutes.

Remove and allow to cool completely. Loaf will sink to a normal height.

Once fully cooled, release from dish, slice and serve.

Leftovers will keep in the fridge for a few days.

Reheating recommendation: Heat a skillet to medium-high and add ghee or grass-fed butter, sear bread slices in skillet until lightly toasted on each side, about 30 seconds per side. Do not overheat.


Go ahead, have a sandwich!