Monday, October 11, 2010

Coconut Mayonnaise

So, I've been looking for a replacement for my mayo in tuna, or for chicken salad. And I found one! And, best of all, it's using coconut butter. So healthy and so good. :)


Coconut Mayonnaise

1 egg
1 Tbsp apple cider vinegar
½ Tbsp prepared mustard
¼ tsp paprika
¼ tsp salt
1¼ C melted coconut oil

Blend the first 5 ingredients plus ¼ C of the coconut oil for 60 seconds. While machine is running, pour in the remaining oil very slowly in a fine, steady stream.

Each Tbsp of the mayo will have about ½ Tbsp coconut oil. If you have been using coconut oil, you will know that this will harden in the fridge; just let it sit at room temperature half an hour or so to soften. Use within several days. The texture is best when freshly made.

Makes 1½ cups

Sunday, October 3, 2010

Fall Time...time for some VIT D3!

I am already taking fish oil and a probiotic, but some current research suggests upping your vitamin D intake in the non-sunny months. And, here in Oregon, that's pretty much Fall to Spring. Here is a great article with lots of helpful info in case you are interested in starting.

Info from

Vitamin D: New Evidence for This Vitamin’s Importance in Health

Vitamin D was discovered in the 1900’s, during the industrial revolution when Rickets, a condition causing weakened bones and bowed legs in children, was found to be due to a deficiency of vitamin D. In fact, “vitamin” D is both a vitamin and a hormone, there are two ways that humans obtain it. The first way is through exposure of the skin to ultraviolet light (sunshine), which allows the skin to produce vitamin D3 , also called cholecalciferol. Cholecalciferol is then converted by the liver and then by the kidneys to the active form of the vitamin D, which has the health promoting and hormonal benefits. Many factors can inhibit production of vitamin D from sunlight exposure including living in higher latitudes where less sunlight reaches the Earth’s surface, especially in the winter months. Of course, as concerns for skin cancer have risen so has the usage of sunscreen. 10,000-25,000 IU of Vitamin D can be produced daily with full body exposure to sunlight. However almost all of the UVB rays are blocked by SPF 8 or higher sunscreen, and this prevents adequate production of Vitamin D on the skin.

Dr. Jonathan Wright, MD suggests that patients should get a bit of sunscreen-free sunlight exposure daily, stopping when a slight pinkness is noted on the skin. I agree with this advice in general, but obviously, sun-exposure may be ill-advised for patients with previous skin cancers, and is not possible in certain climates or at certain times of the year. Seattle is a city that clearly presents disadvantages to its residents for vitamin D production during our cloudy, shorter winter days!

The second way to obtain vitamin D is orally, through diet or supplementation. Unfortunately, vitamin D is rather difficult to obtain from foods. Dairy and cod liver oil are two good sources, but even these foods would have to be consumed in very large amounts in order to get adequate vitamin D orally.

Many patients and doctors have been trained to fear vitamin D as potentially toxic. The Food and Nutrition Board previously defined the Upper Limit for safe intake of vitamin D at 2,000 IU per day. While it is true that vitamin D has potential for overdose, researchers are now presenting evidence that it is actually required and safe at dosages of 4,000-5,000 IU per day for adults. Dosage of 100,000 IU daily for several months in adults and 40,000 IU daily in infants for 1-4 months are likely to be toxicity inducing. You may be susceptible to toxicity at lower dosages if you have excess blood calcium levels, hyperparathyroidism, hyperthyroidism, granulomatous diseases such as sarcoidosis, Crohn’s disease and tuberculosis, certain cancers, or if you are taking certain drugs that make you more sensitive to vitamin D. The symptoms of vitamin D toxicity are loss of appetite, nausea or vomiting, feeling nervous or weak, itching, excessive thirst, increased urination, and elevated blood calcium levels. However, if you are supplementing with vitamin D, you probably can avoid toxicity by having your doctor regularly monitor your blood calcium and vitamin D levels. The best blood test for vitamin D is called serum 25-OH-vitamin D. This can be done on a weekly to monthly basis depending on your individual health and on the dosage of vitamin D that you are taking.

The many health benefits and preventive health advantages of vitamin D supplementation outweighs the potential for toxicity. Also, there is ample evidence that vitamin D deficiency is more widespread than was previously thought. Let’s take a look at some of the research:

Hypertension and Heart Disease

High blood pressure and heart attacks are more common in winter months and in locations farther away from the equator (conditions where sunlight is less ample). People with higher blood levels of vitamin D had naturally lower blood pressures. Vitamin D is known to lower a blood pressure raising substance in the body called angiotensin II. If your blood 25-OH-vitamin D levels is lower than 34 ng/ml your risk of heart attack is doubled, compared to people whose levels are above 34.


Low sunlight exposure and low vitamin D status is associated with increase risk of dying of numerous cancers including breast, ovarian, uterine, prostate, stomach, bladder, and lung cancers and non-Hodgkin’s lymphoma. The researcher who made this connection suggested that 23,000 American lives could be saved yearly by adequate sunlight exposure and/or vitamin D supplementation.


Studies showed knee and hip arthritis worsened faster in patients with 25-OH-vitamin D levels below 30 ng/ml.


Studies showed vitamin D supplementation is equally or more successful in treating Seasonal Affective Disorder compared with use of a lightbox.

Pain: Migraines and Musculoskeletal pain

Women with migraines who test as deficient in vitamin D often have improvement in their migraines if they begin taking vitamin D and calcium daily.

Several studies showed that patients with persistent muscloskeletal pain and low back pain had vitamin D deficiency and their pain improved when they took vitamin D supplements.

Polycystic Ovary Syndrome and Infertility

Calcium and Vitamin D supplementation helped all the patients with PCOS and infertility after vitamin D deficiency in one small study.

Multiple Sclerosis

It has long been noted that this autoimmune condition occurs more often at temperate zones, where there is less sunlight exposure. One study showed that calcium, magnesium and vitamin D supplementation helped reduce exacerbations in MS patients. Some researchers and clinicians wonder if supplementation with vitamin D could prevent MS in people living in temperate zones.

Other conditions

Diabetes, insulin resistance, epilepsy, Graves disease, ankylosing spondylitis, systemic lupus erythematosis, obesity, and rheumatoid arthritis are some other conditions that have been associated with deficiency of vitamin D and/or improvement with vitamin D supplements.

Should you take Vitamin D?

Some readers may be wondering whether they might benefit from supplementation with vitamin D and if so, how much they should take. The following are some supplementation recommendations.

  • If possible, see your doctor to have your 25-OH-vitamin D levels checked in your blood. This test is considered more accurate than the 1, 25-OH-vitamin D testing. It has been proposed by some experts that the “optimal range” on this blood test should be 40-65 ng/ml. This range is higher than the “normal range” offered by the labs as a reference, but keep in mind that the labs do not necessarily weed out vitamin D deficient people it used to establish the so-called normal reference ranges. If your doctor does not run this test, consider finding an Naturopathic physician or Medical Doctor who is familiar with the new research on vitamin D.
  • If your levels are lower than the optimal range, you may benefit from taking vitamin D. Your dosage should depend on your blood level of vitamin D, the amount of sunlight you are exposed to daily and your body size. I have typically recommended dosages of 1,200-4,000 IU for adults. Some experts recommend between 4,000-10,000 IU per day. It may be sufficient to take vitamin D from the late fall through spring and discontinue it in the summer if you allow for 15 minutes of sunshine exposure daily in the summer. If you are taking vitamin D for a specific health complaint, you should know that it may take 3-4 months for your 25-OH-vitamin D levels to plateau, and it is recommended that you continue the vitamin D supplement for 5-9 months to allow for symptom improvement. Please do not supplement with vitamin D if you have excess blood calcium levels, hyperparathyroidism, hyperthyroidism, granulomatous diseases such as sarcoidosis, Crohn’s disease and tuberculosis, certain cancers, or if you are taking drugs that make you more sensitive to vitamin D. Please consult your doctor regarding whether you can or should take vitamin D under your doctor’s supervision.
  • Return to your doctor to have your calcium and 25-OH-vitamin D levels checked weekly at first, then monthly during supplementation to assure that you do not overdose. If you experience symptoms of over-dose such as loss of appetite, nausea, vomiting, excessive thirst and urination, itching, nervousness, or elevated blood calcium levels.
  • Make sure that you use only a high quality vitamin D3 supplement and not vitamin D2. Vitamin D2, often used also in vitamin D fortified foods, does not raise blood levels of 25-OH-vitamin D effectively and has more potential for adverse effects compared with vitamin D3. I recommend and carry in my office emulsified liquid vitamin D drops called Bio-D-Mulsion by Biotics Research Corp. It is easy to take, inexpensive, and the taste is palatable. Vitamin D is a fat-soluble nutrient, and the micro-emulsification of the liquid vitamin D improves absorption.

Monday, August 16, 2010

Kale Chips

Here's a recipe for something crunchy...kale! So choc full of awesome vits that only dark leafy greens can give you! Especially if you are going Paleo, the calcium your body absorbs from dark leafy greens is important. Kale is one of the best!!
  • 1 bunch bunch kale (washed and dried)
  • 2 Tbs. olive oil
  • 2 Tbs. lemon juice
  • 1/4 tsp. sea salt

1. Preheat oven to 350°F

2. Chop kale into 1/2-inch pieces.

3. Place in a large bowl.

4. With hands, massage oil, lemon juice, and salt into kale.

5. Place on parchment-lined baking sheet.

6. Bake at 350° for 10 to 15 minutes until dark green and crispy.

7. Cool and serve.

Wednesday, July 7, 2010

Coconut Butter Bars

Ok, so I cheated yesterday. Bad. Felt bad, regretted it, and now I'm back on track. When my 2 weeks are over, I am vowing to be more paleo with my cheats. So, I found this recipe, using one of my fave things: coconut butter!

*Coconut Butter Bars

1/2 Cup pecans
6 pitted dates
1 Tablespoon cocoa powder
2 Tablespoons coconut butter
2 Tablespoons unsweetened shredded coconut

Put it all in your food processor. Shape into bars and coat with more coconut. It only makes 7 - U may want to scale it up!

*Thanks Steve!

Monday, June 21, 2010

More Crackers and the Whole 30

Here is another almond cracker recipe. I love to eat these with some tuna or egg salad. Makes a delish snack. I am on vacation this week, and for some reason it becomes more difficult to stay paleo when I'm out of my environment! So, just jumped back into it this morning, and committing to the Whole 30!!

1 ¾ cups blanched almond flour
½ teaspoon celtic sea salt
2 tablespoons fresh rosemary, finely chopped
1 tablespoon olive oil
1 egg

In a large bowl, combine almond flour, salt and rosemary
In a medium bowl, whisk together olive oil and egg
Stir wet ingredients into almond flour mixture until thoroughly combined
Roll the dough into a ball and press between 2 sheets of parchment paper to ⅛ inch thickness
Remove top piece of parchment paper
Transfer the bottom piece with rolled out dough onto baking sheet
Cut dough into 2-inch squares with a knife or pizza cutter
Bake at 350° for 12-15 minutes, until lightly golden
Let crackers cool on baking sheet for 30 minutes, then serve
Yield 24 crackers

*Recipe from Elana's Pantry. (She makes awesome almond everything!!)

Tuesday, June 8, 2010

Paleo Pumpkin Pancakes

I bought a can of pumpkin today, and had to find something to do with it. So, I'm going to make these yummy pancakes with it!! Beware, if you are attempting to Paleo-Zone, which I am trying to do during the's a LOT of fat blocks and it's 2- 5 block meals. (Thanks Steve for the recipe and block info!) He recommends going on a nice long run, lifting something heavy a whole bunch of times, or a long hike and don't worry about it. :) So, use this recipe when you plan on that.

Pumpkin Paleo Pancakes - (2)5 block meals (approx 35 gm P, 45 gm C, 45 gm F /person)

2 eggs
1/2 cup canned pumpkin
1/2 cup almond butter
1/2 tsp cinnamon
1/4 tsp vanilla
1/4 tsp nutmeg

Mix it all up to get rid of the clumps, preheat a pan or griddle and spread a little coconut oil on the pan. Fry up those babies and enjoy! Recipe should make 2 pancakes.

Friday, June 4, 2010

Paleo in a Nutshell Part 1: Food

While I don't agree with the whole ("we came from apes & cavemen 2 million years ago") theory, I do agree with what our bodies were originally intended to eat. This video was funny and explained in a great way the theory and science behind how I eat and the whole Paleo idea. :)

Thursday, June 3, 2010

Raw Apple Pie

1/2 cup almonds
1/4 cup walnuts
5 medjool dates-pitted
mix in food processor-spread thin- if you like thick crust double this.
Put in pie tin

3 apples chopped in processor
1/4 tsp
1/4 tsp
1/2 tsp juice from a lemon

Spread mix over crust. I like to let it sit in fridge for 30 minutes - but it can be served right away.

Wednesday, June 2, 2010

Raw Pumpkin Cheesecake

And now for a little dessert! I was inspired to find a delicious recipe for a cheesecake after I ate at this raw organic restaurant last weekend. The hubs and I shared a yummy raw cheesecake and chocolate torte. Wow. So, I am going to do the next couple of posts on desserts!

Raw Pumpkin Cheesecake

Adapted from Andrea Kowalski’s Raw Cashew Cheesecake recipe published in the July/August issue of Vegetarian Times


2 cups almonds

¼ cup dates

¼ cup dried coconut

Raw Pumpkin Filling

1 ½ cup cashews

1 ¾ cup raw pureed pumpkin

6 T coconut oil

2 T lemon juice

¼ c + 2 T agave

2 t cinnamon

1 t nutmeg

  • Soak cashews in cold water for four hours. Rinse, drain, and set aside.
  • Pulse almonds and dates in a food processor until they have a sticky, crumby consistency.
  • Sprinkle dried coconut in the bottom of an 8 inch pie dish.
  • Press almond and date mixture into pan to create the crust and set aside.
  • Combine remaining ingredients in food processor and blend until smooth and creamy.
  • Pour filling into crust, smooth and freeze for several hours or until firm.
  • Slice while frozen and allow to thaw before serving.

Tuesday, June 1, 2010

Wednesday, May 26, 2010


So, you're trying to get the kids ready for school. It's easy enough to make them a paleo breakfast right? Some eggs, veggies, or fruit? Perfect. Now, lunch. That may be a different story. If you are like me, lunch is a difficult thing to make for your kids and keep it paleo. Oh yeah, and make sure they like it! Well, here are a few different ideas that you can incorporate into your own meal making that might make life just a little easier...and tastier!

Plantain Chips and Guacamole

3 ripe plantains (ripe when black)

1/4 cup coconut oil

4 avocados

juice from 1/2 a lime

garlic powder and black pepper to taste

Leave the peel on the plantain and cut off the ends. Still with the peel on slice the plantain as thin as possible lengthwise. Leaving the peel on while slicing will help prevent smashing the plantain. After the plantain is sliced, carefully remove the peel and place the sliced plantains into a skillet of hot coconut oil. Fry for about 2 minutes on each side, using tongs to flip, and being careful not to burn. Mash the avocados with the lime juice, garlic powder, and black pepper and serve with the plantain chips.

Lunchmeat Wraps

3 slices of nitrate, hormone, antibiotic free lunchmeat (I buy Hormel All-Natural in the box)

Whatever filling you'd like (veggies, raw walnut butter, lettuce, avocado)

Chicken salad

I take cold chicken from the night before, some dill relish, mustard, and some homemade mayo just omit the dill.

I put in some almond crackers (see below) and some veggies!


1 cup almond flour
1 egg white
1 pinch salt

Preheat the oven to 325 degrees.

In a bowl, mix together the almond flour, egg white, and salt until it forms a paste.

Line a cookie sheet with parchment paper. Make sure you use parchment paper, because if you don't you'll end up chipping your crackers out of the pan. Place the dough in the middle and top with another piece of parchment paper. Using a rolling pin (or any other cylindrical instrument), roll out the dough as thin as you can get it. Try to make it take up the whole cookie sheet if you can. Super thin. I mean it!

Peel off the top layer of paper and score the dough with a knife into whatever size crackers you want. Bake in the 325 oven for 10 minutes and then check on the crackers. You are looking for them to color ever so slightly. A little color means crispy, but a lot of color means burned nut taste, which is no good. If the edges have started to color nicely, remove them to a plate and put the remaining crackers back in the oven. Keep doing this, checking every 5 minutes and removing the golden crackers, until finally they are all baked to perfection.

Cool completely and store in an airtight container.

You can make many variations on thee crackers by adding in different seasonings to the dough base.

Another easy lunch, assuming you didn't do eggs for breakfast:

Hardboiled egg

Veggies (raw carrots, broccoli, etc.)

Almonds, cashews, or walnuts

Apple slices, orange get the picture! :)

So, there are a few helpful hints to make lunchtime prep easier for you Mamas out there trying to do better by your kiddos!

Monday, May 24, 2010

Can We Eat To Starve Cancer?

This is really interesting stuff guys! We are all touched by someone we know with cancer, or a scare of it. There are ways to live that can help us fight it! We must learn that the food we eat to sustain us is crucial to warding of disease.

William Li: Can we eat to starve cancer? | Video on

Monday, May 17, 2010

Salmon Cakes

Salmon Cakes with Homemade Dill Mayo

Salmon Cakes

3 cans of wild caught Alaskan Salmon

3 eggs

4 diced green onions

1 tbsp dried dill

a few shakes of red pepper flakes

about 1 tsp fresh ground pepper

a pinch of sea salt

about 1/4 olive oil

3 tbsps of fresh squeezed lemon juice

Shredded green and purple cabbage

Drain the water from the canned salmon and dump into a large mixing bowl. Add the eggs, green onions, dill, ginger, red pepper flakes, black pepper, and salt and mix well. In a large skillet heat the olive oil over medium to medium high heat – make sure there is more than enough to cover the bottom of the pan. You’ll know the oil is hot enough when it crackles after flicking some water into the pan – but do not get the oil so hot that is smokes. Form the salmon mixture one at a time into patties or “cakes” and place gently into the oil. Fry for 3 minutes on each side. IMPORTANT – do not mess with the patties once they are in the pan. Let them go for the full 3 minutes before you touch them or flip them or they will stick or fall apart. Serve the patties over a bed of the shredded green and purple cabbage with a lemon wedge and the dill mayo.

Dill Mayo

2 eggs

2 tbsps apple cider vinegar

1 tsp yellow mustard

1 tsp sea salt

1/4 tsp white pepper

1/4 tsp cayenne pepper

1 tsp fresh or dried dill

2 cups olive oil

In a blender or food processor place all ingredients except for the oil. Cover and blend on low while you count to 5. Continue to blend while you slowly add the olive oil. Once all the oil is in continue to blend while you again count to 5. Shut the blender or processor down at this point, and ta-da: home made dill mayo for your best salmon cakes ever!!


*recipe tweaked a little, but thanks to Everyday Paleo for the recipe!

Friday, May 14, 2010

Weekend Fiesta?

Ok, so alcohol is NOT paleo friendly, but some of us would like to enjoy a drink or two on the weekends, so here is a paleo friendly margarita recipe for you to try at home. Enjoy!


Alton Brown

Recipe courtesy Alton Brown, 2009


  • 2 ounces 100 percent agave silver/blanco tequila, divided
  • 1 tablespoon kosher salt (can be omitted if you are trying to avoid salt)
  • 4 limes, divided
  • 1/2 small Hamlin or Valencia orange
  • 2 tablespoons light agave nectar
  • 3/4 cup ice cubes, about 3 to 4


Pour 1/2-ounce of the tequila into a small saucer. Spread the kosher salt in a separate small saucer. Dip the rim of a martini or other wide rimmed glass into the tequila. Lift out of the tequila and hold upside down for 10 seconds to allow for slight evaporation. Next, dip the glass into the salt to coat the rim. Set aside.

Halve 2 of the limes, cut a thin slice for garnish from 1, and set aside. Juice the halved limes into the bottom of a Boston-style cocktail shaker. Cut the remaining 2 limes and the orange into quarters and add them to the juice in the shaker. Add the agave nectar to and muddle for 2 minutes until the juices are release. Strain the juice mixture through a cocktail strainer into the top of the shaker and discard the solids.

Return the juice to the bottom of the shaker, add the remaining 1 1/2 ounces of tequila and any remaining on the saucer. Add the ice to the shaker, cover and shake for 30 seconds. Strain the mixture through a cocktail strainer into the prepared glass, garnish with reserved lime slice, and serve immediately.

Wednesday, May 12, 2010

Easy Mid-Week Dinner

Here's an easy mid-week meal that you can stick in the crock pot in the morning and leave it in all day. The squash soup is souper easy too! :)

All Day Crockpot Chicken



  1. 1
    In a small bowl, combine the spices.
  2. 2
    Remove any giblets from chicken and clean chicken.
  3. 3
    Rub spice mixture onto the chicken.
  4. 4
    Place in resealable plastic bag and refrigerate overnight. (I usually skip this step because I'm always in a hurry).
  5. 5
    When ready to cook, put chopped onion in bottom of crock pot.
  6. 6
    Add chicken. No liquid is needed, the chicken will make it's own juices.
  7. 7
    Cook on low 4-8 hours.
  8. 8
    Note: I highly recommend a pop-up timer in the chicken because some crock pots cook faster/slower than others (my crock pot cooks this recipe in 4-5 hours).

Paleo Butternut Squash Soup



Large butternut squash

32 oz box of chicken stock

½ tsp Corriander

½ tsp Allspice

¼ tsp Cayenne

1 tsp Cumin

½ cup coconut milk

Seeds from squash

1 tsp garlic powder

½ tsp salt

¼ tsp black pepper

¼ tsp paprika


Take a cleaver and place lengthwise along the squash. Use a small rubber mallet to tap cleaver blade through the squash. Once it is split, pull out the seeds and pulp using a spoon. Set seeds aside.

Put a tsp of olive oil on a foil-lined baking sheet and spread around. Place the squash flat side down on the sheet. Bake in a 400 degree oven for 30 minutes. Once squash is soft and caramelized, remove from oven and let cool slightly. Use an oven mitt to flip over and scoop out the center using an ice cream scoop.

Put into a stock pot and add in chicken stock and spices. Use a stick blender to puree the squash into the broth for a creamy consistency. If you don’t have a stick blender, puree in batches in the regular blender and then pour into the pot. Heat over medium heat until soup is warmed through.

In the meantime, wash the goo off of the seeds. In a bowl, combine seeds with garlic powder, salt, pepper, and paprika. Lay flat layer on baking sheet that you have lightly greased with olive oil. Bake at 350 for 15 minutes or until golden brown.

Once soup is heated up, stir in ½ cup of coconut milk. Serve with toasted spiced seeds on top for garnish.

Thanks paelomama!

Tuesday, May 11, 2010

Crepe Creation


I love crepes. Here's a paleo version of them and then a creative way to make a beautiful brunch, or dinner recipe using them!

Basic Crepe Recipe:

4 eggs
1/4 cup coconut flour
1/4 tsp vanilla
1 pinch nutmeg
1 pinch cinnamon
1/4 cup coconut milk.

Mix all together to form batter, let sit 5 minutes. Oil pan with a little coconut oil, heat over medium. Pour 1/4 cup batter for each crepe, heat until golden brown and flip. You can fill it with fresh fruit for a lovely sweet breakfast, or fill it with avocados and sausage for a savory crepe. Enjoy!

Paleo Quiche Lorraine:


  • 2 teaspoons olive oil
  • 1/2 cup yellow onion, sliced
  • 1/2 cup veggies (broccoli, zucchini, kale, spinach)
  • 4 strips cooked bacon, crumbled or cooked chicken sausage diced
  • 8 eggs
  • 12 ounces coconut milk
  • 1 teaspoon fresh cracked pepper
  • 6 Basic Crepes (recipe above)

Preheat the oven to 350 degrees F.

In a small saute pan, sweat the onions until translucent add in veggies. In a small bowl, mix the onions and crumbled bacon or cooked sausage together. In a separate bowl, whisk together the eggs and coconut milk, and season with pepper.

In a large, non-stick, 6-cup muffin tin, place one crepe into each cup. Make sure that the edges of the crepes are slightly pleated and overlap the edge of the tin slightly. Spoon the filling mixture into each cup. Pour the egg mixture into each cup so that all of the quiches are the same size. Place into a preheated oven for 15 minutes or until the egg mixture is completely set.

Thursday, May 6, 2010

Tomorrow is Friday!! Woo-hoo! This is what I am stuffing in the Crockpot and leaving till dinner time. We'll have plenty of leftovers for the weekend. :)

2 lbs lean ground beef (I look for 90/10)

1 large steak cut into chunks (or stew meat, whatever you prefer)
1 large can crushed tomatoes (look for the one where the only ingredient is tomatoes)
1 can diced tomatoes and chilis (again, look for natural here)
1 small can tomatillo salsa (in the Mexican food aisle, look for natural ingredients in this…I think the brand starts with an E)
large onion diced
1/8 cup almond flour (this is optional for thickening, omit if you have a nut allergy)
about 2 cups of beef broth
3 cloves garlic minced or about
2 tsp garlic powder1 tsp ground cinnamon
2 tbs ground cumin
3-4 tbs chili powder
olive oil

Put about 2 tbs olive oil in a pan and get it screaming hot. Sear the chunks of steak in batches (don’t crowd or it won’t brown). It doesn’t have to be cooked at this point, just brown and pull it out. Add a little more oil if needed and add diced onion to kind of brown a bit. Add the beef stock and let it cook until it is reduced by half (this gives a really meaty base). Add in ground beef and almond flour. Stir until it browns a bit. Add garlic, spices, tomatoes, and steak chunks. Simmer on low heat for a couple of hours. It gets better the longer it cooks.

I serve with diced red onion on top. It’s good without it too.

*recipe from