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.


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.