Pemmican Nori as Primal Fuel


I've combined two ancient food technologies into something I hope will be a great fuel source for an upcoming backpacking trip. I made pemmican from grass fed ground beef, lard, salt, and apples I picked from my yard. Wondering how best to eat it while on the trail I realized I had some nori sheets so I just wrapped up the pemmican as if I were making a sushi roll. The high protein and fat content should provide a great source of fuel and I'll report back as to how it went.

Recipe (makes 2 rolls)

2 grass fed burger patties
lard (as much as you need, see below)
dried fruit
4 sheets of nori

1) Set the oven to a low temperature. I used 170F.
2) Put your fruit on a baking tray and put in the oven.
3) Cook your meat until very well done. (I cooked it sous vide to ensure that all the meat was thoroughly and evenly cooked.) Drain any grease.
4) Spread cooked meat onto another baking tray. You want to dry it out as much as possible.
5) Leave in the oven for about an hour or until both the fruit and meat are very dry.
6) Blend the meat in a blender to make it as close to a powder as you can.
7) Add dried fruit and blend that in too.
8) Melt lard in a pan.
9) Put the meat/fruit mix into a bowl.
10) Keep pouring the melted lard into the bowl as you mix. You want it to become a consistency you can shape.
11) Put down two sheets of nori.
12) Spread out half of the meat/fruit/fat paste onto the nori.
13) Roll one sheet of nori tightly around the paste.
14) Roll again with the second piece of nori. (I found that some of the fat leaked through the first sheet. This second nori may not be necessary if you let the meatpaste cool enough.)
15) Refrigerate until the roll becomes firm.
16) Slice into sushi sized pieces.

Primal Cucumber Salad


I was wondering what to do with all of the cucumbers we received in our CSA basket this week. Found a recipe online for a cold cucumber salad. It was good, but I decided to make it better by making it without sugar.


Any other veggies you happen to have on hand
1/4 cup Xylitol
1 cup white vinegar
1/2 cup water
dried dill to taste

1) Thinly slice all veggies and combine in salad bowl.
2) Combine the Xylitol, water, and vinegar in a pot and bring to a boil.
3) Pour the liquid over the veggies.
4) Refrigerate until cool.

Once you begin removing added sugar from your diet you'll notice how little of it you need in your own cooking. 1/4 cup Xylitol gave this plenty of sweetness even though the original recipe called for 3/4 cup of sugar!

Have a favorite recipe you'd like me to upgrade for you? Send it to me and I'll take a shot at it!

Homemade BBQ sauce

This BBQ sauce tastes better than just about anything you'll find at your grocery store and it doesn't contain preservatives or other junk.


2 Tbsp olive oil
1 small onion
14oz can of diced tomatoes
1/4 cup honey
2 Tbsp tomato paste
2 tsp apple cider vinegar
1 tsp tamari
1/2 tsp salt
1 tsp pepper
1 tsp paprika
1tsp garam masala
1/2 tsp liquid smoke

1) Sauté the onion in the olive oil in a small saucepan.
2) Mix the sautéed onion and all other ingredients in a blender.
3) Return mixture to saucepan and simmer for 25 minutes.

Genes for Good is a DNA Sequencing Study

The University of Michigan is conducting a research study in which they are compiling DNA data to learn more about how our genes affect our lives and how they may contribute to various diseases. They use a Facebook app to conduct health surveys. Once you have completed enough of them they send you a spit kit for collecting your DNA. You will receive your DNA data as a computer file. Participation in this study is free. I just received my spit kit and filmed this video to show it to you.

Showing you the Spit Kit that comes from the Genes for Good project.

How fat adapted are you?

Here's a challenge for you tomorrow. See how far into the day you can go before you have to eat something. You don't have to feel like you're starving, but if you normally get up and just eat because that's what you normally do then try to skip it and see at what time you actually get noticeably hungry. This will help you know whether you're becoming fat adapted and if you stick to the Primal Blueprint and try this again in a couple weeks you should see a noticeable increase into how far into the day you can go before you need to eat. 

Make this amazing almond bread. No grain required.

Credit for this recipe goes to my friend PJ of X Gym in Seattle. It's a lazification of his Beege's Wonder Bread, which is amazing.


- 3 cups Almond Flour  
- 12 large eggs
- 1/2 cup melted butter (Kerrygold is best)
- 2 Tablespoons baking powder  
- 1 teaspoon salt
- 2 1/2 Tbsp Xylitol


1) Preheat oven to 375F.
2) Mix all ingredients in a giant bowl.
3) Line 9x5 loaf pan with parchment paper.
4) Pour mixture into loaf pan.
5) Bake for about 50 minutes. Check with a toothpick to ensure the bread is done.

Fatlicious Chocolates

Make these chocolates to have on hand when you need an afternoon snack or an after dinner treat. The healthy fats will satisfy your hunger as the chocolate satisfies your sweet tooth.

Ingredients (makes 12 one inch thick chocolates)

1/4 cup Xylitol
9.7oz Scharffen Berger baking chocolate bar (99% cacao)
1/4 cup honey
1/2 cup coconut oil
1/2 cup almond butter
1tsp vanilla extract
1/4 cup butter from grass fed cows (I like Kerrygold)
1/8 cup dutched chocolate
sea salt

What you'll need

Double boiler
Paper baking cups
Muffin pan

1) Mix together all of the ingredients except the sea salt in a double boiler.

2) Once melted use a ladle to fill paper cups in a muffin pan.

3) Add a dash of sea salt to each chocolate.

4) Refridgerate chocolates until hardened. They will become very soft at room temperature so keep them refrigerated.

If you want to make them sugar free replace the honey with another 1/4 cup of Xylitol.