This is something I came up with to try and do something with the pounds and pounds of zucchini blooming from my new garden. Definitely my favorite of all the ways I fix it. You need a spiralizer or food processor to make this one.


  • tbsp coconut oil or Skinny Fat ($5simplyhuman coupon code for $5 off)
  • 1 large (about 20-24 oz) zucchini
  • 1 can diced tomatoes
  • salt to taste
  • optional herbs (oregano, thyme, basil, ...)


  1. heat up olive oil in a pan
  2. spiralize the zucchini or put it through the chopper of a food processor (I wouldn't recommend cutting these into noodles by hand -- not fun) and put in the pan on medium low heat
  3. dump in tomatoes and spices
  4. stir, cover, and let simmer for about 10 minutes, or however long you want until "noodles" are the softness that you want
  5. serve

High Dense Super Foods for Baby



  • 2 teaspoons frozen liver, grated
  • 1 tbsp butter or coconut oil
  • 2 tbsp bone broth


  1. saute the liver on medium heat in the bone broth and fat until slightly browned
  2. mash and serve

Soft-Boiled Egg Yolk


  • 1 egg from a real chicken - preferably from a chicken who you've met
  • pinch of sea salt


  1. Boil water in a saucepan
  2. turn heat down slightly and drop in egg
  3. cook 3 1/2 - 4 minutes
  4. remove egg from water
  5. crack open and pull the semi-hard egg white apart
  6. yolk should slip out and should be intact, not hard, and not runny (it may take you a few times to nail the timing down just right)
  7. add salt and spoon feed to baby or add to a puree or above liver recipe


Baby Recipes

*All of these recipes can be eaten by a baby eating his first food at 6 months all the way up to an adult...they're great...I know because I usually lick the spoon or save a little for myself. We use a Cuisinart Food Processor for most of the blends.

Bone Banapple


  • 1/2 apple peeled and sliced
  • 1 banana
  • 2 tbsp soup stock (bone broth)
  • water (if necessary)


  1. heat the soup stock in a small frying pan (add water to cover the bottom of the pan)
  2. add the apples and saute on medium heat until most of the liquid has been absorbed into the apples and the apples are soft
  3. add the apples and raw banana (riper the better) into a food processor and blend until smooth
  4. serve
  5. try not to eat most of it, let your baby eat it...it's really good



  • 1/2 banana
  • 1/2 fist-sized avocado
  • 1/2 c raw spinach
  • 2 tbsp bone broth


  • saute spinach in the bone broth until it is very soft -- you want to cook this down slowly but well...not cooking it enough may be a little too hard for a little tummy
  • add to food processor with raw banana and avocado
  • blend until smooth
  • there will be very tiny pieces of spinach in this puree -- most kids won't even notice it
  • serve

Sweet Potato Squared


  • 1 sweet potato (6-8 oz)
  • 1 banana
  • 2 tbsp bone broth
  • few drops of olive oil


  1. lightly coat the potato in olive oil and wrap in foil
  2. bake on 400 degrees for one hour or until you can squish it in with your oven-mitted hand (start checking around 45 minutes)
  3. let it cool for a few minutes (or put it in the fridge still wrapped in foil and use later)
  4. option: peel the skin off (it should peel off very easily) or leave it on
  5. add potato to food processor with banana and begin to blend
  6. add bone broth (liquid form so you'll have to warm it up if it's been in fridge) until desired consistency is reached
  7. serve to hungry baby

Mango-Strawberry Delish


  • 1 cup fresh strawberries
  • 1 banana
  • 1/2 cup frozen mangos
  • 2 tbsp bone broth


  1. slice strawberries and saute in bone broth until most of the broth has absorbed into the berries and the berries are softening
  2. add berries to food processor with banana
  3. heat up the mangos (either in same pan you cooked strawberries or in the microwave) until slightly thawed and add to processor
  4. blend and serve

Post-Workout Protein Shake


  • 6 oz frozen berries
  • ice
  • 1 raw egg
  • water
  • 1 scoop XR3 Karbolyn post workout glycogen replenisher
  • 1 scoop blended protein (using Vitasport right now b/c that's what my muscle bound expert brother told me to try)
  • 1/2 tbsp spirulina
  • 1/8 c bone broth


  1. start with berries and ice at the bottom -- typically but about as much ice as berries
  2. raw egg -- either crack it in or sometimes if it's from a real chicken I'll just throw the whole egg in the Vitamix
  3. cover with water
  4. add the rest of the ingredients
  5. blend and enjoy

You can obviously add more stuff into this or take stuff out. This is just my go-to after heavy lifting shake. Has about 520 kcal // 81 carbs // 7 fat // 34 protein

Homemade Toothpaste


  • 5 parts calcium carbonate or calcium/magnesium powder
  • 5 parts coconut oil
  • 2 parts baking soda
  • I only use the first three ingredients but you can also add...
  • optional -- 3 parts Xylitol powder
  • optional -- peppermint extract


  1. use a teaspoon or tablespoon for your "parts"
  2. mix everything together (I use a small mason jar)
  3. you may have to warm it up in the microwave for just a second to let the coconut oil get into a more easily mixable state with the powdery stuff
  4. after it cools it won't be like normal squeezable toothpaste
  5. I take a spoon and get about 1/2 tsp into my mouth, let it melt, then move it all around my teeth before I brush
  6. enjoy

Easy Crock Pot Liver

The majority of liver recipes online are pretty labor intensive -- much like the recipe a little lower down on this page. Lots of prep work. Lots of clean-up. I couldn't find much in the way of crock pot recipes. So I made up my own -- nothing revolutionary, but it works.


  • 1 pound of liver - cubed
  • 1 can organic diced tomatoes
  • 1 small can tomato paste (optional)
  • 3 garlic cloves - minced
  • 1/2 yellow onion - chopped
  • 1/2 cup cruciferous veggie - chopped (carrots, celery, bell pepper, etc)


  1. Dump in a crock pot (I use a baby crock pot -- single serving for me) cook for 6 hours

My little crock pot only has one setting. I love it and use it nearly every day.

I also thrown in spices for whatever mood I'm in. I've used cayenne pepper, basil, cacao, garlic powder -- the sky is the limit. Be careful not to overcook it or the liver will get squishy. 

I also did beef heart in place of the liver in this recipe, and it worked great.


Birthday Cupcakes


  • 1/2 cup coconut flour
  • 1/4 tsp baking soda
  • 1/4 tsp sea salt
  • 4 eggs
  • 1/3 cup coconut oil
  • 1/2 cup honey
  • 2 tbsp almond milk
  • 1 tbsp vanilla extract

Chocolate Frosting

  • 4 oz baking chocolate
  • 3 tbsp coconut oil
  • 2.5 tsp vanilla
  • 1/2 tsp stevia
  • 1/2 cup heavy cream
  • honey to taste


  1. Mix all ingredients for cupcakes
  2. bake at 350 F for 20 minutes
  3. melt chocolate, coconut oil, stevia and 1.5 tsp vanilla in a shallow sauce pan on stove
  4. once melted keep on burner and add in cream and remaining .5 tsp vanilla
  5. cook while stirring for 10 minutes on low heat
  6. let cool
  7. top cupcakes with frosting and we added a few sprinkles

These had good reviews other than the frosting being pretty bitter. That's great if you love dark chocolate thought. Everybody loved the actual cupcake part though. Very filling. 

Homemade Ketchup


  • 1 can tomato sauce (organic)
  • 1 small can tomato paste (organic)
  • 1 tsp ground mustard
  • 1 tsp garlic powder
  • 1/2 tsp all spice
  • 2 tsp apple cider vinegar
  • salt to taste


  1. Dump all ingredients into a small sauce pan with lid on and stir well. 
  2. On medium heat, wait for it to start bubbling.
  3. Once it bubbles, turn heat to lowest setting and let simmer for around 10-15 minutes. 
  4. Enjoy.

I keep it in the sauce pan in the fridge and it lasts at least a week.

Healthy Popcorn


  • 1/2 cup organic corn
  • 2 tbsp coconut oil
  • 1 tbsp butter
  • sea salt


  1. Heat the coconut oil on high heat with two corn kernel in the pan. I use a 3-quart sauce pan. Keep the lid on.
  2. Once the kernels pop, pour in the rest of the kernels, put the lid back on. Enjoy the popping. It doesn't take long.
  3. Melt the butter and pour over popcorn. Season with salt to taste. 
  4. Take back or throw away any and all vegetable oil you have in your possession -- it's the devil.

Filling Chili


  • 2 lbs grass fed ground meat
  • 1 tbsp bacon fat
  • 1 large yellow onion, diced
  • 4 garlic cloves, minced
  • 4 celery stalks, chopped
  • 1 bell pepper, chopped
  • 1 small can tomato paste
  • 1/4c 100% cacao powder (or cocoa powder)
  • 2 tsp ground cumin
  • 1 tsp red pepper flakes
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1 tsp sea salt
  • black pepper to taste
  • 8 oz can of jalapeno salsa


  1. Heat bacon fat in large pan over medium heat and sautee onions and garlic until tender
  2. Add ground beef and cook until most of the meat is brown
  3. Add meat, garlic and onions to crock pot, then add in the rest of the ingredients
  4. Stir and let sit on low for 4-6 hours

Sweet Potato Fries

We've been making a version of this for years finally stumbled upon a recipe that we really like:

2 sweet potatoes (peeled)

extra virgin olive oil



Cut the sweet potatoes into strips and place on a baking sheet. Pour a generous amount of olive oil over the sweet potatoes and use your hands to completely cover the potatoes in oil. You should have olive oil all over your hands. There should even be a thin layer of oil across the bottom of the pan.

Salt and Pepper to taste

20 minutes in oven at 400 degrees. 


Liver and Onions

Here's how I make my favorite liver dish:

I thaw out 1 lb of frozen liver and soak in fresh lemon juice for anywhere from 3-8 hours.

I put seasoning in a freezer bag -- get creative. I use salt, pepper, mustard seed, turmeric, cayenne pepper, paprika and arrow root powder. I run the liver under cold water, pat dry, then put the liver in the bag and shake it all around.  

I cook a package of bacon in a pan on the stove, remove the bacon and leave the sizzling, popping grease and fat. Stove is on high at this point.

I put the coated liver in the fat and sear it on both sides for 45 seconds then remove it. 

I cut up a whole onion and some garlic and throw that in the pan which is full of bacon grease and liver residue. Once the onion caramelizes, I turn the heat to medium and throw the liver back on with a couple of tomatoes cut into chunks. 

I pour on some balsamic vinegar or white balsamic vinegar and put a piece of cut up bacon in the pan -- let all the flavors kind of simmer for a few minutes. 

Most of the time, I take the pan off heat, let cool, then eat it right out of the pan. That way I don't lose any of the food or flavor. One of my favorites. I try to do at least once a week. 

Ramekin Pancakes


  • 6 eggs
  • 1 C almond milk
  • 3 tbsp coconut oil
  • 2 tsp vanilla
  • 2 tsp agave nectar, honey, or maple syrup
  • 1/4 C coconut flour 
  • 1/8 tsp nutmeg
  • 1/2 tsp baking soda
  • frozen berries (optional)
  • lots of butter


  1. Preheat oven to 425
  2. Mix eggs, almond milk, coconut oil, vanilla, coconut flour, nutmeg, baking soda, and syrup/honey together.
  3. Coat 8 ramekins with coconut oil and evenly divide the mixture between the ramekins.
  4. Put in a few frozen berries all or some of the ramekins (just about 5 or 6 berries is enough)
  5. Bake at 425 for 20 minutes and 375 for 20 minutes with ramekins on cookie sheet. 
  6. Apply generous amounts of butter to pancakes, let melt and enjoy.

Restaurant Guide - No sugars. No Grains.

My restaurant guide will hopefully be a tool to use (before I can get my App designed!) to let you know what you can eat when all you have as a choice is the restaurant you're at. Hope this helps...just search any genre or restaurant and hopefully your selection will have been covered. Hopefully restaurants are a once-in-a-while thing since even the best foods at most restaurants aren't the best quality you can get. And remember, grass fed should be what you consume the majority of the time. Eating out should be limited. Also, alot of times I'm not even hungry at lunchtime so if I'm at a restaurant for lunch I'll just get a salad and skip the meat since it's probably not grass fed.


no chips, no tortillas. Eat the salsa with a spoon like gazpacho. Order beef, chicken or shrimp fajitas. Tell them you want extra grilled veggies instead of rice and beans. When it comes, smother the meat and veggies in sour cream, guacamole, salsa, cheese, pico de gallo and lettuce. Enjoy.


any of the meat smothered in as many veggies and salsas as you can imagine. Doublesteak bowl with cheese pico guac sour cream and lettuce. No beans, rice or tortilla. You will be full. 


just don't eat -- you're better off starving


any steak, chicken or fish. Make sure it's not cooked in vegetable oil or have any honey glaze or other sweetener. any veggie. Big salad (no croutons). Dressing = oil and vinegar or nothing. No rolls or fries. Ask for sour cream for your steak. Grain fed meats have more toxins in the fat so I'd go for the leaner cuts. When you have grass fed meat option, get the fattest cut. Easy on the potato. Steamed veggies are best as sides.


this will be tough but just get a big salad and ask for the mat that goes on the pasta dishes. They will oblige. You have money. They will probably have grilled veggie options, too.


any fish with steamed or grilled veggies.  


biggest hamburger you can get. Double cheese. No bun or fries. Load your plate with tomatoes, lettuce, pickles and onions. Mustard is good. No ketchup -- it's just red sugar. 

#Ghengis Grill

this is a fun one. As much meat & eggs and as many veggies as you can possibly get. No rice.  

#barbecue BBQ

careful with the BBQ sauce -- most is loaded with sugar. Get sausage or fatty cut of brisket, chicken thighs, pulled pork. Combine that with a salad. Cole slaw, potato salad, corn, green beans, potatoes, are all things I try to steer clear of. Just get more meat.  


sashimi, avocados. Avoid edamame (soy beans) 

#Jason's Deli / McAlister's

go crazy on veggies. Load 'em up. Grilled chicken is OK at these places too. Dressings should be limited to oil and vinegar (red wine or balsamic). Nuts, olives, pickles, peppers. Avoid the crackers, ice cream, ice cream cones, muffins, dried fruit (which is loaded with sugar)

#Jimmie johns

unwhich on pretty much any sandwhich. 

#Five Guys Burger and Fries

burger bowl with plenty of toppings to choose from. 

#Noodles and Company

lettuce wraps, just ask for no sauce and an extra side of chicken, steak, or shrimp.


omelette, usually the most bang for your buck.


Ketosis Recipes (easy)


Beef -- I usually cook beef on the stove in butter or coconut oil (and make sure I keep all the decadent drippings from the pan which I'll use in my soups). I cook on low heat and keep everything about medium rare.

Salmon -- I steam salmon in the oven. I'll cut strips (with skin on one side) into about 5 inch pieces and cover with foil. Watch this video. I usually don't use butter or oil inside the foil to allow the skin to stick to the foil so I can remove it easier (I feed it to my dogs). 375 degrees for about 20 minutes.

Tuna Steak -- seared on stove top. I keep it pretty rare on the inside. Just brown the edges. Cooked in coconut oil usually -- haven't ever used butter.

Almond Crusted Chicken -- boneless, skinless chicken breast is too lean, so we need to fatten it up. 1 egg beaten in a bowl. 1 cup of almond flour in a large ziploc bag. Dip the chicken (any part - breast, wing, leg) in the egg, shake in the bag, put on a pan. Broil on high in oven (500 degrees) for 10 minutes on one side and about 5 on the other (or until the almond starts to brown). This is really good....almond gives it a sweet tinge.

Bacon -- in oven. 375 degrees for 15 minutes and your golden. No need to cover.

Pork - same as beef. On stove top.


Veggie Bouillon Soup -- this is a daily thing for me since sodium is important on low-carb lifestyles... I boil about 3 cups of water. Throw a veggie (or beef) bouillon cube in and let that start to fizzle. Then I'll put a large amount of any green veggie (broccoli, kale, or asparagus) maybe some mushrooms in and let it cook for about 5 minutes or until as tender as I want. Remove from heat and let sit for a minute. Then eat. Make sure your bouillon cubes don't have sugar or hydrogenated oils in them. It's important to consume all the water from anything you boil to get all the nutrients. I'll also throw in some MCT oil or the drippings from any meat I've cooked to make it a fat-vegetable delight.

Stove Top Veggies -- you can also throw some coconut oil in a medium-heated pan, then put kale or spinach or broccoli in the pan and cover until it wilts or softens. That's good too. I just prefer to consume all the residue.