Sautéed Garlic Dill Red Swiss Chard, with Cherry Tomatoes and Scallions


This morning I made this dish for breakfast to accompany my over easy free range eggs cooked in extra virgin organic coconut oil. I enjoy using the bright runny yokes to dip the Chard in for an extra dose of flavour. Cooking in an ample amount of Ghee provides you with those healthy saturated fats that the chard readily soaks up for long lasting energy and no roller coaster blood sugar trips that will leave you craving more sweets before your next meal.

This recipe can also be used as an accompaniment for any lunch or dinner entree as well, pair it with a well sourced animal protein and eat until satiety. Remember there is no need to count calories if you are eating nutrient dense whole foods.

Servings 1-2


  • 1 Bunch of Red Swiss Chard, with stems separated from leaves, and cut into bite size pieces.
  • 2-3 Green Scallions, diced
  • 3 cloves of garlic
  • 2 tablespoons of Ghee or Clarified Butter
  • 2-4 Cherry Tomatoes, sliced along the rib into quarters to retain juices.
  • 2 tablespoons of chopped fresh dill
  • 1 lemon wedge
  • Black Peppercorns
  • Coarse Sea Salt or Pink Himalayan Sea Salt

Melt Butter in skillet over medium low heat.
Once smoking add garlic and white parts of scallions, crack sea salt and peppercorns into the butter, sauté for two minutes.
Add Chard stems, and sauté to soften.
Add Chard leaves and mix around to coat with the butter.
Cook until leaves start to wilt, then add in chopped dill and cherry tomatoes.
Squeeze lemon wedge over skillet and mix throughout the ingredients.
Heat for a minute or two and serve.


Pepperoni and Eggplant Mini Pizzas


This is a fun and easy Primal transformation type recipe to help you enjoy a food everyone loves… Pizza!!! The grain free crusty coating on the eggplant feeds your palette a familiar texture that is synonymous with pizza. Though cheese in itself is not usually a recognized paleo food; an aged, raw, unpasteurized organic white cheddar is a traditional ancestral whole food that has a full complement of enzymes and is more easily digested than cheese made from pasteurized milk, and is much more similar to food used by our ancestors.

This is a recipe that deemed blog worthy on its first try, its fun to eat, and kids would love it. It’s a great starter recipe to a grain free lifestyle and the pizza “dough” is not complicated to work with. Additional toppings may be added to suit your taste and pizza preferances.

Servings: 4


  • 4 small eggplants
  • 200 gram aged cheddar cheese
  • 30 grams of aged Parmesan cheese
  • 1 medium stick of pepperoni
  • 1 jar of spaghetti sauce preferably containing no vegetable oils or added sugars. (Extra Virgin Olive oil is ok)
  • 1 free range pastured egg
  • 5 tablespoons of ghee or clarified butter

For the dry mix:

  • 1/2 cup coconut flour
  • 1/4 cup tapioca starch,
  • 1 teaspoon of dried oregano,
  • 1 teaspoon of pepper
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of thyme
  • 1/2 teaspoon of dried parsley

Slice eggplant into 1/3 inch thick discs, lay out on parchment paper and crack a generous amount of salt onto eggplant.


Let sweat for 30 minutes. The salt will suck the moisture out of the eggplant, and you will see it bead on the top of them.


Rinse eggplant well in a large bowl of filtered water to remove the salt. Remove eggplant and pat dry with a towel

Beat egg in a mixing bowl.

Mix together in a 2nd mixing bowl the coconut flour, tapioca starch, pepper, garlic, and dried herbs.
Dip each eggplant round into egg, and then coat with dry mix and set aside.


In a large pan, melt 2 tablespoons of butter on medium low.
Place coated eggplant rounds in a 12 inch skillet starting with large pieces first. By the time the pan is full you can flip the eggplant over beginning with the first. Once all are flipped set aside onto a broil pan. Repeat process including the 2 tablespoons of butter in the pan until eggplant are all lightly fried.


Brush spaghetti sauce onto eggplant in 2 layers (they will soak it up quickly).

Top with pepperoni slices.
Top with aged cheddar and Parmesan cheese.

Place under the broiler with the oven door open until cheese is melted.


If making a smaller batch for 2, you can keep the eggplant rounds once flipped in the skillet (if oven safe), add toppings and then place under the broiler for less dishes and a quicker cleanup.

Dear Rosemary Roast Chicken

Here is a chicken recipe that will give you a tender, juicy, fall of the bone kind of chicken.

Cooking with a slow cooker is one of the easiest ways to have a healthy, deliciously well prepared meal ready for you when you get home after a long day. Slow cooking the meat improves the digestibility and avoids any possible charring. Charring can oxidize compounds in the meat and can be potentially carcinogenic.

When I cook I prefer to use simple ingredients in their original form; the less processing the better! You can use when you have, but the closer it is to fresh the more healthy it is, and the better it will taste. We are lucky to have a small herb garden in the back yard, so I went out and grabbed some fresh sprigs of rosemary and purple sage leaves. Rosemary is a favourite of mine when roasting meat whether chicken or red meat. My blog post title is a reference to a favourite Foo Fighters song of mine if you are also a fan.

So prepping this first thing in the morning only takes a few minutes and keeps you anticipating that home cooked smell when you open your door after your day is finished.


One whole naturally raised chicken.
3/4 cup organic vegetable broth (or chicken broth)
1/4 cup white wine or apple cider vinegar
3-5 cloves (depending on size) of garlic. Pressed and chopped.
2 chopped shallots
2 sprigs of Rosemary
3 sage leaves. I used purple sage.
Sea salt


Place chicken in slowcooker, wings facing up.
Poor broth and wine over top of chicken.
Throw chopped shallots and crushed garlic inside pot randomly.
Place Rosemary sprigs and leaves on chicken.
Crack Himalayan or sea salt and pepper on chicken.
Cover and let it be for 6 hours on low.

Once finished you can remove all the meat and leave the remains in the slow cooker to use if you would like to make chicken broth.

Fat Burning Breakfast Pesto Hash

This low-carb meal will help keep your insulin in check, cortisol and triglyceride levels down, your hormones from fluctuating, and continue your fat burning from the night before. Throughout the night your body has been fasting. In this fast you are in a ketogenic state, and your body is all ready metabolizing the fat stores for energy. When you add in carbs, this stops the process from occurring. Remember protein in the morning helps burn fat! Protein is the most satiating macronutrient food according to the sensors in your stomach followed by fat. This meal will give you lasting energy to get you through your morning, without the added cravings. Sugar cravings means you are not satisfied and haven’t had enough protein!


1 lb ground beef
1 medium shallot (chopped)
3 cloves of garlic (pressed and chopped)
1/2 Cup Walnuts
2 Tablespoons of Sesame Seeds
Handful of fresh Basil leaves.
1 medium tomato, cut into wedges.
2 lemon wedges
3 tablespoons of Ghee/ Butter/ Lard
Pink Himalayan Sea Salt

2 large servings

Brown ground beef in pan, If using a lean meat you may need some fat to keep the meat from sticking to the pan. Once browned add in your cooking fat of choice, garlic, shallots, pepper and salt to taste. Cook for 2-3 minutes on medium low heat.
Add in Walnuts, sesame seeds, basil leaves and tomato wedges, cook for a minute or two to soften and moisten the tomatoes and basil.
Squeeze lemon wedges onto mixture, remove from heat and chow.


Paleo Chinese Fried "Rice" Recipe

For my first recipe I decided to start with a Paleo reconstruction of a childhood favorite side dish of mine, Chinese Stir-Fried Rice.  This recipe is gluten, grain, dairy, and soy free.  This brings me back to the days of scarfing down half a plate of chicken fried rice, but without the msg and carb crash.


3 1/2 tablespoons of Coconut Oil/ Ghee/ Butter/ or Lard
3 cloves of pressed and chopped garlic
1 Head of Cauliflower
1 egg
3 chopped green onions/ scallions
1/3 cup of Coconut Aminos
Black pepper
Pink Himalayan Sea Salt

Tools Used:

Cast Iron Pan
Ninja Food Processor
Wooden Spatula

To start place a seasoned cast iron pan on medium to medium low heat and once it lightly smokes add 1/2 tablespoon of the fat of choice (today it’s coconut oil).  Once this melts, crack in the egg, break the yolk and flip when ready for a broken over easy egg.

While the egg is cooking, divide your cauliflower head into chunks and run through a food processor until the pieces resemble that of ordinary rice.  Once the egg is cooked set it aside, and chop into small chunks.

Add the remaining oil to the pan and once hot, add the garlic, and twist three cracks of pepper into the pan, followed by a crack of the Sea Salt.  (This allows the digestive qualities of the pepper to permeate throughout the oil and distribute it among the food.)  Allow this to cook for about 3 minutes.

Add “riced” cauliflower and white parts of onions to pan, and mix among the oils, cooking for 3-4 minutes before adding the coconut aminos.  Once added, cook this for another 10 min, stirring regularly to avoid the vegetables from sticking to the pan too soon.

Once the cauliflower is soft, turn up the heat to medium high and throw the chopped egg and remaining scallions in the pan.  Continue for 2-3 minutes and scrape up what sticks to the pan.  (This will add a crispy texture and rich flavour to the dish.)