Meat, Poultry and Fish

Bora Bora Fireballs (from Well Fed, the cookbook)
1 1/2 C shredded coconut
1/2 t plus 1/2 t salt
3/4 t plus 1 t ground cayenne pepper
1 cup canned crushed pineapple (about 10-14 ounces), packed in its own juice
2 tablespoons coconut aminos (or tamari)
1 1/2 teaspoons dried ginger
3 cloves garlic
3 to 4 scallions
1/2 fresh jalapeño, seeds and ribs removed (optional if you don’t want them too spicy)
2 large eggs
2 pounds ground pork

1. Preheat oven to 375 F. Cover a large baking sheet with parchment paper or aluminum foil; set aside. Heat a large non-stick skillet over medium-high heat, then add the coconut. Toast, stirring often with a wooden spoon, until golden brown, about 3 minutes. Remove from the heat and sprinkle with 1/2 teaspoon salt and 3/4 teaspoon cayenne. Set aside to cool.

2. Drain the can of pineapple in a sieve placed over a bowl to catch the juice. Press the pineapple pulp against the sieve with a wooden spoon to extract excess moisture. Place the pineapple in a large mixing bowl and save the juice for later.

3. To the pineapple, add 1/2 teaspoon salt, coconut aminos, ginger, 1 teaspoon cayenne, garlic, scallions, jalapeño, and eggs. Beat with a wooden spoon until combined. Crumble the pork into the bowl and knead until combined.
4. Arrange bowls of pineapple juice, toasted coconut, and pork for easy access. Measure a level tablespoon of pork to make a meatball, lightly douse in pineapple juice, then roll in the coconut, gently pressing the coconut shreds into the meat. Line up the meatballs on the prepared baking sheet, about 1/2 inch apart.

6. Slide the meatballs into the oven and bake for 25-30 minutes, until sizzling and golden brown.

These are super yummy topped with Sunshine Sauce, also from Well Fed…..
Sunshine Sauce

2 tablespoons lime juice
1 clove garlic, minced (about 1 teaspoon)
1/2 teaspoon crushed red pepper flakes
1 tablespoon coconut aminos (or tamari)
1/4 teaspoon powdered ginger
1/2 teaspoon rice vinegar
1/4 cup sunflower seed butter (We use almond butter)
dash ground cayenne pepper (optional)
1/4 cup coconut milk

Mix everything in the food processor or you can just whisk away.


Banh Mi Salad (variation on the traditional recipe courtesy of Mark Sisson) This is a traditional Vietnamese recipe “with a sweet, savory, tangy and sometimes spicy blend of meat, raw vegetables and herbs.”

  • 1 pound of pork loin, sliced into 1/2-inch pieces
  • 3 garlic cloves, thinly sliced or pressed
  • 2 tablespoons fish sauce (found in the Asian section of grocery stores)
  • 1 teaspoon black pepper
  • 5 cups grated cabbage
  • 1 cup grated carrot
  • 1 to 2 cups thinly sliced or chopped cucumber
  • 2 green onions, chopped
  • Handful of mint and cilantro leaves, torn into pieces
  • Optional: jalapeno and radish, thinly sliced
  • 1/4 cup mayonnaise (we make a homemade mayo..lots of great recipes out there!)
  • 2 tablespoons unseasoned rice vinegar (fresh lime juice can be substituted…that’s what I prefer!)


1:  Combine pork, garlic, fish sauce and black pepper in a sealed bag or container. Marinate while you prepare the rest of the ingredients, or longer if possible.

2:  In a small bowl, whisk together mayo and vinegar. If you like a lot of dressing on your salad, double the amounts used. Set aside.

3: Combine all the vegetables and herbs in a large bowl.

4: Heat several tablespoons of olive oil or coconut oil in a large cast iron skillet over medium-high heat. Add the pork, searing for 3-4 minutes on each side.
5: Remove from the pan. Slice the medallions of pork into thin strips and mix with the salad ingredients.
6: Pour dressing on top. Toss well and serve.

Tender Lemon ~ Parsley Brisket (also courtesy of Mark Sisson)
  • 1 4-5 pound brisket
  • 4 to 6 garlic cloves
  • 2 teaspoons kosher salt
  • 1 teaspoon black pepper
  • 2 teaspoons lemon zest
  • 1/4 cup olive oil
  • Juice from three lemons
  • 2 to 3 cups of water
  • 4 to 6 leeks, dark green top removed, light green and white part cut in half, then sliced thinly
  • 1/4 cup finely chopped parsley
1:  Finely chop garlic cloves on a cutting board and sprinkle 1 teaspoon of the salt on top. Using the flat side of a large knife, mash and grind the cloves until they turn into a paste (the salt creates friction that helps a paste form). Mix the garlic paste in a bowl with the remaining salt, pepper and lemon zest.
2: Vigorously rub half of this mixture all over the brisket.3: Preheat oven to 325 degrees Fahrenheit.4: In a large ovenproof cast-iron pot or other heavy pot with a lid, heat olive oil. Sear brisket on each side until nicely browned, but not so long that the garlic begins to burn. Remove the meat.5: Add lemon juice and water to the pot and bring to a boil. Use a spoon to loosen the bits of meat and garlic stuck to the bottom.

6: Spread the remaining garlic paste evenly on top of the meat and place the brisket back in the pot. The liquid should cover the meat halfway, if it doesn’t, add a little more water.

7: Add the leeks to the liquid around the meat. Cover the pot tightly (if you don’t have a lid, use foil) and cook for 2 to 3 hours in the oven, or until the meat is very tender.

8: Remove the lid, sprinkle parsley all over, and cook for 15 more minutes without the lid.

9: The brisket can be eaten immediately but is also fantastic the next day. Make sure to slice the roast against the grain. When served, top with the sauce around the meat, more fresh parsley, lemon zest and sea salt to taste.

Sweet and Spicy Grilled Kale with Ginger Steak:  (also Mark Sisson!)
Ingredients for the Steak:
  • 1 1/2 pounds flank steak (although any type of steak will work with this marinade)
  • 1 large piece of ginger root, roughly chopped
  • 2-3 garlic cloves, roughly chopped
  • 1/2 cup tamari
  • 2 tablespoons lemon juice
Ingredients for the Kale:
  • 2 bunches of kale
  • 2 cans of coconut milk
  • 2 tablespoons tamari
  • 2 tablespoons lemon juice
  • 1 teaspoon red pepper flakes, or more to taste
1:  Place steak in a bowl or sealed bag and cover with the ginger, garlic, tamari and lemon juice. Marinate for 4 hours in the refrigerator, flipping steak occasionally.

2:  Pull the kale leaves from the stems (they are too chewy). Tear kale leaves in half, or larger leaves into thirds.3:  Heat the coconut milk on the stove until it is just about to begin simmering, then turn off the heat and add tamari and lemon juice. Pour the coconut milk over the kale leaves. Marinate in the refrigerator for 4 hours, stirring kale occasionally.4:  Heat the grill to high heat. Grill kale leaves 1-2 minutes on each side, until the leaves are wilted and slightly singed around the edges. Remove from the grill and sprinkle red pepper flakes on top. Chop the kale into smaller pieces if you like, as larger pieces of kale can sometimes be a bit chewy even after grilling.

5:  Grill the steak 6-8 minutes a side. Let the steak rest 5 minutes before cutting into it

6: Serve with kale leaves on the side.
Grilled Lamb Steaks with Preserved Lemon & Mint Gremolata (by Phil Philbrick)
For the marinade:

  • 2 tablespoons olive oil
  • juice of ½ lemon
  • 1 tablespoon finely chopped fresh rosemary
  • 2 teaspoons fresh rosemary, minced
  • 2 cloves garlic, minced
  • ¾ teaspoon salt
  • ¼ teaspoon black pepper
  • 4 lamb steaks, (6 to 8 ounces each)

For the Gremolata:

  • 1 garlic clove, peeled and minced
  • 4 tablespoons mint, fi nely chopped
  • 2 tablespoons cilantro, minced
  • 1 teaspoon preserved lemon rind, minced
  • 1 pinch sea salt (or “regular” course salt)
1:  Combine the marinade ingredients and marinate the lamb steaks for at least one
hour or overnight.
2:  Combine the remaining ingredients to make the gremolata.
3: Heat the grill for medium-high heat. Pull the steaks from marinade, and grill them directly over the heat until marked by the grill and medium-rare in center (about 135ºF
internal temperature), 3 to 4 minutes per side. Avoid cooking beyond medium-rare,
or the lamb will be tough.
4:  Let lamb steaks rest for 5 -10 minutes. Top with the
gremolata and serve.
Kale, Sausage and Lentils


  • 3 teaspoons extra-virgin olive oil, divided
  • 1 12-ounce package cooked chicken sausage
  • 1 large onion, thinly sliced
  • 2 tablespoons chopped garlic
  • Pinch of crushed red pepper, or to taste
  • 2 1/2 cups water
  • 1 1/2 cups red wine
  • 1 cup lentils, preferably French green
  • 12 cups chopped kale leaves, tough stems removed
  • 1 teaspoon chopped fresh sage
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste


  1. Heat 1 teaspoon oil in a large skillet over medium heat. Add sausages and cook until browned on all sides, 4 to 5 minutes total. Transfer to a clean cutting board.
  2. Add the remaining 2 teaspoons oil and onion to the pan and cook until browned, 4 to 5 minutes. Add garlic and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Add water and wine, increase heat to high and bring to a boil, scraping up any browned bits. Add lentils, reduce heat to maintain a simmer, and cook, partially covered, for 40 minutes.
  3. Add kale, sage and salt and cook, covered, stirring occasionally, until the lentils and kale are tender, about 10 minutes more. Slice the sausage and stir into the pan along with pepper. Cover and cook until heated through, about 2 minutes.

Nutrition Info: Per serving: 500 calories; 11 g fat ( 1 g sat , 3 g mono ); 60 mg cholesterol; 58 g carbohydrates; 32 g protein; 16 g fiber; 665 mg sodium; 1597 mg potassium.

Nutrition Bonus: Vitamin A (620% daily value), Vitamin C (410% dv), Folate (79% dv), Potassium (46% dv), Magnesium (34% dv).

Salmon with Garlic & Dill

Salmon is one of the healthiest and easiest meals to prepare. This one is done in 25 mins!!

1-1/2 lb. salmon fillet
1/2 tsp. salt
1/8 tsp. white pepper
4 cloves garlic, minced
1 sprig fresh dill, minced
6 slices lemon
2 green onions, chopped

Preheat oven to 450 degrees F. Place salmon fillet on some heavy duty foil,  large enough to wrap around the salmon. Sprinkle with salt, pepper, garlic and minced dill. Top with lemon slices and sprinkle with chopped green onions.

Bring up foil around salmon and pinch the edges to seal, leaving room for expansion in the package. Place on the baking sheet and roast at 450 degrees F for 20-25 minutes,  until salmon is opaque and flakes easily when it’s tested with a fork.

Caveman Chili:  (from the Garden of Eating page 300)


  • 3 (5-inch strips) kelp or kombu seaweed, optional
  • 2 lbs boneless grass fed stew meat
  • 1/2 tsp ground black pepper
  • 1/2 tsp unrefined sea salt
  • 2 tbsp. coconut oil or cold-pressed extra-virgin olive oil
  • 1 jumbo white or yellow onion, cut into 1-inch cubes
  • 1 sweet red, orange, or yellow bell pepper, halved, seeded, and diced
  • 2 tbsp. chili powder
  • 1 1/2 tsp dried cumin
  • 1 1/2 tsp dried oregano
  • 1/2 tsp ground chipotle pepper
  • 3 to 4 garlic cloves, coarsely chopped
  • 4 heaping cups cubed fresh red tomatoes
  • 1 cup diced celery, optional
  • 1/2 cup minced fresh cilantro or parsley leaves for garnish
  • ground black pepper for garnish, optional


Pat meat dry with unbleached paper towel. Dust with pepper and sea salt, if desired. Heat the oil in a heavy skillet over medium-high heat until hot. Brown the meat on all sides.

While the meat is browning, make sure your veggies are prepped. I didn’t have any kelp on hand, so I opted to not include it and instead add an extra teaspoon of salt.

Layer your browned meat and veggies in the crockpot or slow cooker.

Add your spices. Then, cover the crock pot with a lid and turn it on LOW. Make a double batch to put half in the freezer.

Occasionally stir and sample the chili as it cooks over the next 6 to 8 hours. If it’s too spicy for you, through in about 1-2 tablespoons of molasses or maple syrup to cut the spice.

Serve with avocado and cilantro or sour cream.

Chicken and White Bean Salad



  • 1 medium clove garlic
  • 1/4 teaspoon salt
  • 5 tablespoons extra-virgin olive oil
  • 6 tablespoons fresh orange juice, plus more to taste
  • 1/4 cup white-wine vinegar or red-wine vinegar
  • 1 tablespoon Dijon mustard


  • 1 15-ounce can cannellini or other white beans, rinsed and drained
  • 2 1/2 cups diced cooked chicken breast
  • 2 cups diced zucchini and/or summer squash (about 2 small)
  • 1 1/2 cups diced celery
  • 1/4 cup finely diced blue cheese or feta cheese
  • 1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
  • 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
  • Salt & freshly ground pepper to taste (optional)
  • Red and Green Leaf Lettuce chopped or Mixed greens (about 4 cups)


  1. To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
  2. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
  3. Toss the remaining vinaigrette with lettuce or greens in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.

Calories: 214 per serving (about 1 cup), 23 g fat (5 g sat. and 15 g monounsat), 24 g carbs, 0 sugar, 34 g protein, 8 g fiber

Lemony Lentil Salad with Salmon (or not)


  • 1/3 cup lemon juice
  • 1/3 cup chopped fresh dill
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste
  • 1/3 cup extra-virgin olive oil
  • 1 medium red bell pepper, seeded and diced
  • 1 cup diced seedless cucumber
  • 1/2 cup finely chopped red onion
  • 2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils
  • 2 7-ounce cans salmon , drained and flaked, or 1 1/2 cups flaked cooked salmon (or not at all)


  1. Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.

Calories (with salmon and 1 cup equals a serving): 354, 18 g fat (12 from monounsat fat), 25 carbs, 24 g protein, 9 g fiber

Curried Chicken Salad with Almonds and Apple


  • 3 oz Roasted Chicken Breast – diced
  • Cucumber – diced
  • Apple – diced (any apple variety would work)
  • 1 Celery Stalk – diced
  • 15 roasted Almonds finely chopped (or any other nut variety)
  • 1/4 – 1/2 tsp curry powder – or to taste
  • 1 tbsp plain yogurt
  • Salt and Pepper to taste
  • Baby Spinach

In bowl combine chicken, cucumber, apple, celery, almonds, yogurt, curry powder, and almonds. Stir to combine. Place a good couple of handfuls of spinach on plate and serve chicken mixture over top. For best results, let chicken mixture sit in fridge for at least 30 minutes to blend flavours. Can be made a day ahead.

Variation – Chicken Salad with Dill – omit curry powder and replace with 1 tsp of dried dill or 1 tbsp fresh dill.

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