Fast food: The Omelette


While popular in restaurants I think the omelette is an overlooked dish when people cook at home. While scrambled eggs is arguably the most foolproof egg dish I'd place the omelette as a close second. You can make an epic omelette like the one above in about 10 minutes.
  I like to use 3 eggs when I make an omelette because that number just coats my entire cast iron pan. Get your pan extremely hot. I like to use cast iron because it distributes the heat evenly across the whole pan and is perfectly flat. Add 1 or 2 tablespoons of extra virgin olive oil. While the oil heats add your 3 eggs and a bit of salt to a mixing bowl and beat. Chop up whatever vegetables or meat you'd like to add to the omelette. If you're adding meat make sure its already cooked as your omelette isn't going to sit on the burner long enough to cook meat. When the oil is nice and hot, and just before it starts to smoke, dump your eggs into the pan. They should immediately begin to cook. Tilt and rotate the pan to make sure the eggs are spread evenly. The eggs should cook through in about a minute. Add the omelette contents to the pan by putting them on one half of the eggs. Turn off the burner and using a metal or wooden spatula fold the omelette in half, covering its contents.
  You'll have just made yourself a nutritious meal in about 10 minutes without any of the junk you'd find in fast food. Now you're learning to eat.

A Primal Kitchen recipe: Double Chocolate Chunk Cookies


I just made these delicious chocolate cookies based on a recipe in The Primal Kitchen Cookbook, by Mark Sisson, and thought I'd share.


1 3/4 cups blanched almond flour
3 scoops Orgain protein powder
1/4 tsp baking soda
1/3 cup Kerrygold butter melted
1/4 cup honey
2 Tbsp whole milk
1/3 cup chopped 100% cacao Ghirardelli chocolate
1/2 tsp coarse sea salt

1) Preheat oven to 350F.
2) Line cookie sheet with parchment paper.
3) In a medium bowl, mix the almond flour, protein powder, and baking soda.
4) In a small bowl, mix the ghee, honey, and almond milk.
5) Stir the wet ingredients into the dry and mix until dough forms.
6) Stir in chocolate chunks.
7) Scoop cookie dough onto the baking sheet in large balls and press them down with the palm of your hand. Leave 1 1/2 inches of space between cookies as they'll widen as they cook.
8) Sprinkle the cookies with the sea salt.
9) Bake the cookies for 12 to 14 minutes, then let them cool for 5 minutes.
10) Store leftover cookies in an airtight container at room temperature.

Wings: Slow Burn


Here's the recipe I used on the chicken wings at North Sound Brewery on Nov 5th, 2017. Makes more than enough sauce for a 4lb bag of wings.

olive oil
1 small sweet onion
14oz can of diced tomatoes
1/4 cup honey
2 Tbsp tomato paste
1/2 tsp salt
1 tsp pepper
1 tsp paprika
1 tsp garam masala
1/2 tsp liquid smoke
red chili pepper flakes

1) Pressure cook the wings in a beer of your choice on high for 15 minutes. Let the pressure reduce naturally.
2) Sauté the onion in the olive oil.
3) Mix the sautéed onion and all other ingredients in a blender.
    Add chili pepper to taste. You can either blend it in to infuse the sauce or sprinkle the flakes into the sauce as it simmers.
4) Return mixture to saucepan and simmer for 25 minutes.
5) Brush sauce over wings in an oven safe baking dish.
6) Broil for 5 minutes or until they begin to get crispy, rotate wings, broil an additional 5 minutes.


If you'd like help in upgrading your favorite recipes to be low carb, high fat, and grain free please let me know. I'm also available for hire as your personal health coach.

Workout recovery with real food


Today I decided to test how fat adapted I've become. This morning I had two cups of coffee with 1 tbsp of butter each. Nothing else for breakfast. At just after noon I was starting to get hungry, but I left to go on a mountain bike ride instead of immediately satisfying that initial hunger. A few minutes into the ride the hunger was gone and I had a great ride, fueling with nothing but water for the next two hours.
  When I got home I was just starting to get hungry. In the past I would have chugged down a post-ride protein recovery drink of some kind, but lately I've been opting to go with real food. It feels so much better to me than trying to rebuild my body with stuff concocted in a lab. Today's recovery food was kale salad with a lamb rib, Brussels sprouts sauteed in ghee, avocado, parmesan, and a generous drizzling of EVOO.
  If being fat adapated sounds like something you'd like to achieve then check out my health coaching services and hire me to help you become lighter, faster, and stronger so you can enjoy the great outdoors even more.


Almond Bread 2.0


I've made an improvement to my almond bread recipe that I had posted about previously. This one uses 6 duck eggs instead of 12 chicken eggs and almond meal instead of almond flour. I found this bread to be more firm and to have much less of an eggy flavor. It does smell a little like eggs by itself, but once you add anything to it the egginess disappears. Here's the recipe, so enjoy!


- 2 cups almond meal
- 1 cup quinoa flour
- 6 duck eggs
- 1/2 cup melted butter (from grass fed cows such as Kerrygold)
- 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. Bread is done when an inserted toothpick comes out dry.

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.