How to Make The World's Best Burgers (Keto, Paleo)

The World's Best Burgers

I'm going to share a secret with you that I've never shared publicly before. It's how I make my burgers.

Burgers that are juicy, tender and flavorful.

Burgers that don't "need" a bun, and that certainly don't need to be piled high with extravagant toppings.

I call them "The World's Best Burgers". They're not only incredibly delicious, they're also EASY to make. All you need is ground beef, salt, and a skillet and stove to cook them on.

Sometimes, I like to add a dash of Worcestershire sauce as it gives them an even more umami flavor, but it's totally not necessary. If you want to add a garnish of fresh oregano, perhaps a sprinkle of your favorite cheese like I did today, by all means go for it. But, again, it's not necessary.

So what's my secret?

It's in how you prep - or rather "don't prep"...

1) Barely touch it. Here's what I mean by "barely touch it", and this is key - using your hands, break off a portion of the ground beef (enough for your desired burger size) and gently form it into a burger shape. Lightly touch it when you do this, only enough to shape it. It should take no more than 2-3 seconds to do this. In fact, you could just break off a chunk, and instead of forming it, place the chunk directly into your heated skillet. It just won't look as pretty when you're done.

2) Use at least 85/15 (fatty) ground beef. Preferably, 100% grass-fed and grass-finished beef. The flavor is in the fat, but you also want to be sure you're eating good, clean fat to the best of your ability.

3) Simply season it. Just the outside. Give it a sprinkle of Himalayan pink salt or sea salt on both sides of the patty before placing it in the heated skillet. If you want to add a dash of Worcestershire sauce to the top also, do that once it's in the skillet.

So, you gently make your patties, you sprinkle them with salt, and you cook them in a skillet heated to medium. If you want to add the Worcestershire sauce, you just drizzle a little on each side of the burger once it's in the skillet and let it cook into it. How long you cook them depends on the thickness and your desired doneness. As they're cooking, you can turn them, but don't mash them - you'll squeeze the juiciness right out.

If you want to top with cheese, do that right as they're almost done so it has a chance to melt. Adding a garnish of fresh herbs like oregano right before serving, gives it that extra pop.

Also, if you want to put them on a bun and pile them high with extravagant toppings, you can totally do that. You just don't have to.

Easy Sunday Roast - Paleo, Keto, Low Carb

It's that time of year, even here in Southern California, where a big bowl of hearty and tender roast and root vegetables just hits the spot. I usually make mine in the slow cooker so I can set it and forget it. Doing it this way makes it easy so you can make it any day of the week and come home to a wonderful meal.  But there's something about Sundays and pot roasts that just seem to fit cozily together, so I often make these on the weekend with enough left over to have during the week, too. I like to use the leftover roast to make sandwiches (using my zero net carb Keto Collagen Bread), or tacos usually using jicama tortillas or something grain and gluten free for the shells.

The roast makes its own juices which is flavored perfectly by the veggies and a few simple herbs and seasonings. I recommend using the best quality beef that is available to you (grass-fed, humanely raised, hormone and antibiotic free, local if possible, etc.). This way the beef, as well as the fat and juices are better for you.

Easy Sunday Roast
serves 6-8 with leftovers for round-two meals

3-4 lb grass-fed beef chuck roast
3-4 large organic carrots, cut into small chunks
1 large bunch of organic celery, diced
1/2 organic white or yellow onion, chopped
4 stems fresh organic thyme*
3-4 stems fresh organic oregano*
2 teaspoons organic onion powder
2 teaspoons organic garlic powder
2 teaspoons Himalayan pink salt

Place everything in a slow cooker set to low, cover and cook for 8 hours or until roast is fall apart tender. Finish with flaky sea salt to taste and a garnish of fresh oregano.

You do not need to add any water or anything to your slow cooker as the roast will develop its own juices. However, if desired, you may wish to add a small amount of good quality oil, ghee or butter, if your roast is extra lean.

*To make it easier to remove the stems from the thyme and oregano, you may tie them together in a bunch using kitchen twine, then place in the slow cooker. When it's done you can easily remove and discard what's left of the bunch.

Differences in the Keto, Paleo, Bulletproof and Whole30 Ways of Eating

At some point or another during the last 5 or so years, you've no doubt heard mentions of "Keto", "Paleo", "Bulletproof" and/or "Whole30". But what are the differences between the Keto Diet, Paleo Diet, Bulletproof Diet and what the heck is Whole30? Below is the way I generally categorize them, along with some of their potential "plusses and pitfalls" as I see them:

Keto Diet (high fat, low carb, maintain state of nutritional ketosis)
Emphasis is on eating a diet that is comprised mostly of high fat, low carb foods and proteins with little emphasis on the quality of the food sources. Number one priority is hitting the correct macros to keep your body in a state of nutritional ketosis.

Plusses:
Can feel satisfying to eat this way due to the high fat content.
Can be easy to eat this way as foods that fit this way of eating are generally readily available.

Pitfalls:
Some food choices can be inflammatory to your system, especially when consumed in abundance.
Tracking your macros can be cumbersome.

Paleo Diet (high quality, but not low carb, not in nutritional ketosis)
Emphasis is on eating a diet that is comprised of high quality food sources with little to no emphasis on macros such as carb counts. Number one priority is eating good quality foods that are not deemed to be inflammatory to your system.

Plusses:
Can help heal your body by avoiding foods that may be inflammatory to your system.
No macro tracking required.

Pitfalls:
Some food choices can cause you to gain weight, especially when consumed in abundance.
Can be difficult or expensive to find foods that fit this way of eating.

Bulletproof Diet (high fat, low carb, high quality, cycle in and out of nutritional ketosis)
Emphasis is on eating a diet that is comprised of high fat, low carb, moderate protein foods - all from high quality food sources. Secondarily, cycling in a high carb day once or twice a week comprised of high quality carb food sources such as sweet potatoes. Number one priority is eating good quality foods that are not deemed to be inflammatory to your system, and that will keep you in a state of nutritional ketosis most of the time, cycling out of ketosis once in awhile for overall hormone health.

Plusses:
Can feel satisfying to eat this way due to the high fat content.
Can help heal your body by avoiding foods that may be inflammatory to your system.
No macro tracking required.

Pitfalls:
Can feel overly restrictive.
May require more and specialized preparation.
Can be difficult or expensive to find foods that fit this way of eating.

I hope this helps highlight some of the overall differences, albeit in a very generalized way. I obviously didn't go into specifics like dairy, grains, gluten, etc. To learn more about each of these ways of eating, please try Googling them. There are tons of great resources available online for free. You can also post questions in the comments below and I'll try and answer them as best I can. As with most things, there are some "gray" areas with certain foods in certain plans.

With that said, if you were to ask me which way of eating I feel is the best, I'd say "it depends". There are many factors that can come into play, things like:

• your body's current state of health
• what you're "used to" and "comfortable" eating currently - maybe it's too big of an adjustment to give up all grains AND all dairy at the same time, so starting smaller might work better (Did you read my last post "Small Changes Lead to Big Differences"?)
• what your overall goal is (lose weight, eat healthier, feel better, etc.)

Different people will respond differently to each of these ways of eating and no "one way" is the "right way" for "100% of people" "100% of the time". In other words, you have to educate yourself, experiment with your own body and then operate intuitively to achieve and maintain your optimal state. This is an ongoing thing.

For me personally, the Bulletproof diet way of eating works well for me "most" of the time. It feels well-rounded to me in terms of having a focus on good quality, anti-inflammatory foods and I don't normally feel deprived. Still there are many foods that are widely recognized as healthful, yet categorized as "suspicious", or foods you should avoid, when following the Bulletproof Diet. Things like mushrooms or garlic, for example. While, I'm sure some small part of the population has a mold sensitivity or other reason for avoiding these, I believe that for the majority of people, the health benefits far outweigh the possible sensitivity. You just have to try for yourself and see. In this regard, I believe the Bulletproof Diet can feel too restrictive.

On the plus side, the (good quality) high fat nature of this diet helps a lot with the satiety part, so I feel full and cravings are turned off(!). The high quality foods make me feel great and seem to naturally keep my weight balanced as well. Over time cycling in and out of ketosis, my body has become adapted to quickly switching back and forth between being a sugar burner and being a fat burner, so I've found this way of eating is one that I have been able to live with long term. Again, this will vary from person to person and you may start out eating one way and then move on to another based on your changing needs.

Speaking of which, what about the Whole30 diet, what's that all about?

Whole30 Diet
I like to think of the Whole30 Diet as a form of an elimination diet (or you could do an actual "Elimination Diet" - if you don't know what that is, just Google it). It could also be viewed as a kickstart or reset. In my opinion, it's a 30-day-at-a-time commitment to eating better. The rules are very finite and you can find them all online. In fact, there are a lot of great, free resources and a very active community full of support to help you through. If you're currently eating a Standard American Diet, completing a Whole30 or two or three, can be a great way to segue slowly over to something like the Paleo way of eating.

Baby steps. Remember small changes can lead to big differences.

I'm grateful for your questions, comments and feedback. Please share any below.

Easy Keto Chinese Chicken Salad (Paleo, Bulletproof Diet)

Easy Keto Chinese Chicken Salad

This is a super easy one that fits my clean keto diet and is also Paleo and Bulletproof Diet friendly! I don't even bother to mix up the dressing separately. I literally just add each ingredient to the bowl, mix and eat from the same bowl. Easy and only one dish to wash. I use store-bought rotisserie chicken for a no cook method and bagged salad mix to keep it super simple and quick. Feel free to roast your own chicken or make some extra in your meal prep and reserve for this quick throw together.

1 Serving = 248 calories, 19g Fat, 4g Net Carbs, 13g Protein

(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)

Easy Keto Chinese Chicken Salad
Serves 1

4 ounces cooked all natural chicken, chopped
1 cup chopped organic salad mix (mostly cabbage)
1 organic green onion, sliced
1 teaspoon cashew butter
1 Tablespoon MCT oil (I use Bulletproof Brain Octane Oil)
1 Tablespoon organic apple cider vinegar
1 teaspoon Bragg Liquid Aminos
sprinkle of sesame seeds (optional)
Himalayan pink salt to taste

Place everything in a bowl, mix and eat. Feel free to add more protein (chicken) and fat (MCT oil) as desired to meet your personal macro needs.

3 Ingredient Pineapple Coconut Smoothie Bowl {Vegan, Paleo, Bulletproof}

This vegan pineapple coconut smoothie bowl is delicious, dreamy and packed with vitamin C. And it's made using only three clean ingredients. It's also dairy free and has no added sugar.

The fresh, ripe pineapple and creamy coconut milk add all the natural sweetness needed. Fresh squeezed lime juice gives it a citrus zing to round out the flavors.

This recipe serving is pretty large and would easily serve two people as a dessert, or one as a meal. Feel free to blend in your favorite vegan protein powder to make it more hearty (or collagen or whey protein if you're not eating vegan). Or enjoy it "as is" on a carb refeed day and/or protein fasting day. It's got plenty of healthy fat to keep you satisfied. The entire recipe is approximately 421 calories, 36g fat, 20g net carbs (21g carbs - 1g fiber) and 1g protein.

This smoothie bowl is completely Bulletproof Diet and Paleo friendly.

To make it even more creamy you could blend in a banana (not Bulletproof and will double the amount of carbs) or a raw pastured egg (not vegan). You could also easily turn this into tropical cocktails by adding rum and blending with some ice. Do you like yours sweeter - consider adding 5-10 drops of liquid coconut stevia (this is the one I like). Pina Colada anyone?

(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)

3 Ingredient Pineapple Coconut Smoothie Bowl
Serves 1 (or 2 as a dessert)

Ingredients:
6 ounces pureed fresh organic pineapple (about 1/2 cup of pineapple chunks blended in a blender)
6 ounces full fat organic coconut milk (the kind in a can)
2 ounces fresh squeezed lime juice (approximately 2-3 limes)

Add all ingredients to a blender and blend well. Place mixture in freezer and allow to chill for 1-2 hours then serve.

Serving Suggestion: Pour the mixture into a hollowed out pineapple half before placing in the freezer, then place in freezer for 1-2 hours. You can leave it in there longer, up to 4 hours for a more "melty ice cream like" texture, then just allow it to sit out on the counter for 20 minutes before serving. Garnish with diced pineapple, coconut shavings and lime zest.

Keto Collagen Bread - Bulletproof, Paleo, Keto

Keto Collagen Bread - Zero Net Carbs Per Slice!! It's also Bulletproof and Paleo - which means it's dairy free, grain free, gluten free and it uses heat stable collagen protein. Grass-fed hydrolyzed collagen protein is reported to help support healthy skin, hair, nails, joints, gut health and anti-aging just to name a few of its many benefits. I have some in my diet every day.

This bread is fluffy, delicious, not too eggy and all this with no carbs per slice. The loaf is standard size and sliced into 12 generous slices. The macros per slice are approximately 77 cals, 5g fat, 7g protein, 0g net carbs (1g carbs - 1g fiber). You can easily up the fat content when consuming this bread simply by adding a big slather of ghee or butter, but the possibilities are endless.

If you've ever tried baking bread using collagen protein as your flour source, then you know how challenging it is to get it to stay fluffy and bread like. My goal with this recipe was to make a collagen bread that was as close to regular bread as possible, yet keep the carbs extremely low or zero and not use dairy. This recipe certainly feels like I’m eating regular bread again and that can be helpful, especially when you’re transitioning to a Keto or Bulletproof diet.

Add it to your arsenal of other wonderful bread recipes that are Paleo, Keto and/or Bulletproof. I think you’ll find it’s an awesome addition to your recipe box, and for sure when you’re going ultra low carb, this recipe will hopefully rise to the top of your list.

I'm thrilled with the outcome and I hope you will be, too. Would love to hear your feedback after making this bread.

(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)

Keto Collagen Bread
makes 1 standard size loaf, 12 slices

Oven 325 degrees F

5 pastured eggs, separated
1 Tablespoon unflavored liquid coconut oil (I use Bulletproof Brain Octane Oil)
1/2 cup plain grass-fed hydrolyzed collagen powder (I use Bulletproof Unflavored Collagen Protein)
6 Tablespoons *almond flour (see coconut flour substitution below)
1 teaspoon aluminum-free baking powder
1 teaspoon **xanthan gum (see xanthan gum substitutions below)
pinch of Himalayan pink salt
optional: pinch of stevia

Instructions:

1. Preheat oven to 325 degrees F. 
2. Generously oil only the *bottom part of a standard size (1.5 quart) glass or ceramic loaf dish with coconut oil (or butter or ghee). Or you may use a piece of parchment paper trimmed to fit the bottom of your dish. *Not oiling or lining the sides of your dish will allow the bread to attach to the sides and stay lifted while it cools. 
3. In a large bowl, beat the egg whites until stiff peaks form and set aside. 
4. In a small bowl whisk the dry ingredients (collagen, almond flour, baking powder, xanthan gum, salt) together and set aside. Add the optional pinch of stevia if you’re not a fan of eggs. It’ll help offset the slight egg flavor without adding sweetness to your loaf.
5. In a small bowl whisk the egg yolks and liquid coconut oil together and set aside.
6. Add both bowls of ingredients to the egg whites and gently mix until incorporated. Batter will be thick and a little gooey.
7. Pour the batter into the oiled or lined dish and place in the oven.
8. Bake for 40 minutes. The bread will rise significantly in the oven.
9. Remove from oven and let cool completely - about 1-2 hours. The bread will sink some. If you want to keep the center of the bread from sinking a little lower than the sides you can cool the bread (in its dish) upside down on a cooling rack.
10. Once the bread is cooled, run the sharp edge of a knife around the edges of the dish to release the loaf.
11. Slice into 12 even slices.

*Optional Coconut Flour Substitution: You may substitute 6 Tablespoons of raw coconut flour for the almond flour but you will need to also add 3 Tablespoons of full fat canned coconut milk to the recipe as well. This substitution will increase the carb content of the recipe to approximately 1-2 grams of net carbs per slice instead of zero.

**Optional Xanthan Gum Substitutions: You may substitute 2 teaspoons of Pamela's "Not Xanthan Not Guar" OR 3/4 teaspoon of konjac flour in place of the xanthan gum. Neither of these substitutions will change the net carbs per slice.

Storing Leftovers: Store loosely covered in the refrigerator for up to 5 days.

Reheating: You can eat this bread cold (it stays nice and moist), or bring to room temperature by setting it out on the counter, or pan sear on the stovetop with ghee or butter. I don't recommend toasting it in a toaster. Although it does work, it's not my preferred method as it has a tendency to dry out too quickly.

Usage: Use just like regular bread - it makes delicious cold sandwiches, cinnamon sugar toast or French toast, garlic bread, dipping bread, use it as a hamburger "bun", make some avocado toast topped with a poached egg, literally anything you would do with "regular" bread.

Tasting Notes: To set expectations correctly, you should understand that this is not gluten bread nor is it Paleo bread, both of which generally have a significant amount of carbs, coming from starches and sugars. Rather, this is a very low carb/zero carb bread alternative. With that said, you may taste "eggs", especially if you're not a fan of eggs. Additionally, the texture is lighter than gluten bread and won't have the "chew" you may be accustomed to. However, if you're a seasoned low carb bread eater, I think you'll find this to be a wonderful option. Bonus that it contains collagen protein and no cheese or other dairy!

Let me know what you think in the comments below and be sure to subscribe via email to receive these recipes delivered right to your inbox.

Top with avocado and a poached egg

For this pizza bread (not dairy free), just add the toppings of your choice and place under the broiler for 1-2 minutes

Makes for an excellent cold sandwich like this turkey, avocado, mayo one.

Top with almond butter and your favorite no sugar jam for a healthy PB&J

Always good with a big slather of grass-fed butter or ghee

Easy No-Bake Pumpkin Pie - Bulletproof, Paleo

Easy No-Bake Pumpkin Pie - creamy and luscious!

This year at Thanksgiving, I'm keeping it super easy, as well as Bulletproof and Paleo, and making my Easy No-Bake Pumpkin Pie. It's absolutely perfect for Thanksgiving, or any time for that matter. In fact, I make this often and just have a slice any time I want a guilt-free dessert. It's lusciously creamy and full of pumpkin spice goodness.

Easy No-Bake Pumpkin Pie (Bulletproof and Paleo)

Makes one 8" or 9" pie

Filling

1 - 16 oz container pure organic pumpkin purée

1 - 15 oz can full fat organic coconut milk

4 Tablespoons North American birch xylitol (I like Xyla brand)

4 teaspoons organic pumpkin pie spice

2 Tablespoons Bulletproof Collagelatin (or other gelatin like Great Lakes)

1 teaspoon pure vanilla extract

pinch Himalayan pink salt

Place everything in a saucepan over medium heat and whisk together until well incorporated, smooth and warm - about 5 minutes. Remove from heat and let cool while you make your crust. 

*Crust (optional but highly recommended, see note)

4 Bulletproof Vanilla Collagen Bars, crushed

1 Tablespoon ghee or grass-fed butter, melted

Place both crust ingredients in an 8 or 9" pie plate, mix together and press into the bottom (no need to do the sides, the bottom is sufficient). Place in freezer for 10-15 minutes until the ghee or butter re-solidifies. Remove crust from freezer, pour pie filling in and refrigerate for 6 hours or overnight until pie is set. Store pie covered in refrigerator until ready to serve. 

Serving Suggestion: Top with fresh whipped coconut cream (dairy free), or raw organic cream, and a sprinkle of cinnamon and serve.

*Note: Crust is optional, however the Bulletproof Vanilla Collagen Bars add a sweetness to the overall pie that puts this recipe over the top. Should you decide not to use a crust, you may want to add an extra Tablespoon or two of xylitol to the filling mixture. Bulletproof Bars are available at Whole Foods Markets around the country as well as online at Bulletproof.com.

Should you like to create your own crust instead of using Bulletproof Bars, you can use a mixture of almond meal, grass-fed butter or ghee and xylitol. Trust me, it's not near as delicious and doesn't come out of the pie plate near as easily. I've made it both ways, as well as used different Bulletproof Bar flavors, and the vanilla ones just put this dessert over the top.

Enjoy!

Holds up nicely to slicing and serving

Crushed Bulletproof Bars with ghee or butter
make an amazing bottom crust that easily slides right out

Iced Vanilla Protein Latte (Sugar Free)

Invariably, I make a pot of freshly brewed coffee in the morning aiming for the exact correct number of cups we'll want yet end up with some small amount left over. I have many uses for it, like making ice cubes, making extra Bulletproof Coffee and keeping in the fridge for later, or even just letting it sit there until it gets cold and drinking it that way. On this day though, I decided a "Protein Latte" was in order. Pretty simple but the steps kinda matter in order to preserve nutrients so here you go..

Iced Vanilla Protein Latte (Sugar Free)
Makes 1

8 ounces coffee (hot, warm or cold)
1-2 teaspoons Birch Xylitol (I like Xyla) or your favorite no sugar sweetener
1 scoop Natural Stacks Natural Protein Powder in Madagascar Vanilla Bean (or your favorite healthy plain vanilla protein powder, with no added sugar)
1/4 teaspoon pure vanilla extract
3 Tablespoons organic raw cream from pasture-raised cows (or organic cream from pasture-raised cows if you can't get raw)

Pour the *warm or *hot coffee into a blender and add the birch xylitol sweetener. Blend until it dissolves. *If your coffee is already cold, you will need to warm it enough so the xylitol will melt/dissolve.

Next, add a few ice cubes to the blender of warm/hot coffee and blend to cool it down. This is important so you preserve the nutrients in the whey protein powder and more importantly in the raw cream. It's no longer raw, if it gets heated.

Now add the remaining ingredients and blend until frothy. Serve over ice cubes.

Do you want to take this to the "next level" in health? Try blending in a Tablespoon of Natural Stacks Prebiotic+ to the finished (cold) mixture. This is the "food" that your good gut bacteria likes to eat. Getting a fair amount of natural probiotics from foods we eat (like yogurt, kefir, raw sauerkraut, etc)  is fairly simple but feeding those good gut bacteria with prebiotics can be more challenging. I like Prebiotic+ because it's all natural and it's easy to get into my diet.

Use "VC20" for 20% off your entire order at www.naturalstacks.com

Quick Chicken Salad - Paleo, Bulletproof, Whole30

It doesn't get a lot easier or tastier than this Quick Chicken Salad that's Paleo, Bulletproof Diet and Whole30 friendly. I combine some of my favorite flavors in this one easy dish. I like the combo of "tart" from the green apple, "heat" from the jalapeño and mild creamy "sweetness" from the Paleo mayo, but feel free to omit the jalapeño if you prefer no spice.

The secret to making this quick and easy is using store-bought rotisserie chicken. You can put this on some Bulletproof Bread for an awesome low carb chicken salad sandwich, serve it in lettuce cups, or with some Paleo-friendly crackers and crisp veggies on the side. It's great for your Meal Prep Mondays or just keeping a bowl of it in the fridge to snack on for a few days. Super easy and versatile.

Quick Chicken Salad
serves 4

1 whole cooked rotisserie chicken (look for all-natural, hormone and antibiotic free)
2-3 generous Tablespoons Paleo-friendly mayo (like Primal Kitchen, or you can make it yourself recipe here)
2 stalks organic celery, diced
1/2 organic green apple, diced
1/4 cup chopped organic chives
1 organic jalapeño, diced (seeded if you prefer mild)
sea salt to taste

Using your hands pull the chicken meat from the whole cooked rotisserie chicken, shredding with your hands as you go, and place in a large bowl. Add the rest of the ingredients and stir to combine.

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.

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

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

"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.

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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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 vinaigrette-style dressing is light and fresh, reminiscent of a tart Thai chili sauce. 

You can use whatever greens you like. I prefer a mild mix of tender baby greens blended with sweet pea shoots topped with organic Asian micro greens.

Optional: Add some shredded carrots to your salad for extra crunch if you’re not limiting carbs. Coupled with the vinaigrette, it tastes as if you've quick-pickled the carrots.

Easy Variation: Asian Meatball Appetizer with Thai Vinaigrette Dipping Sauce

Easy Variation:
Make this recipe into Asian Meatballs with a Thai Vinaigrette Dipping Sauce to serve at your next Super Bowl Watching Party, or any time you need an easy elegant appetizer. Instead of making patties, roll into small balls before cooking (you should get twice as many meatballs as you would have gotten patties, so approximately 32 meatballs). Cook the meatballs in a skillet over medium to medium-high heat for approximately 6-7 minutes turning as you go to lightly brown on each side. Use the dressing as your dipping sauce.

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, can sub Serrano peppers if you can't find Thai chilis)

1 1/2 Tablespoons coconut aminos

3/4 teaspoon Himalayan pink salt
1 Tablespoon cooking oil (I like Bulletproof XCT Oil or unflavored coconut oil) 

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
handful of Asian micro greens (optional)
2 green onions, chopped
1/2 cup chopped fresh cilantro
pinch of sea salt
(optional: shredded organic carrots)

To make the patties:
In a large bowl, mix all of the ingredients except the cooking oil together. Form into small, thin patties - approximately 14-16 patties - and set aside. Heat a large skillet to medium - medium high heat and add the cooking oil. 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 tougher outer layers (1-2 layers). Then grate using a microplane (or box) grater to grate finely, as it's fibrous if not broken down.

Fresh ingredients make all the difference in this dish

Cheers!

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