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.


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.