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.


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.)