The Easiest Beef and Broccoli

Beef and broccoli is a favorite but it is hard to get the beef (especially grass fed beef) tender enough. I use grass fed ground beef to make the process simple, healthy and tasty.

1 lb grass fed ground beef

1/3 -2/3 cup liquid aminos or Tamara (this is up to your taste)

2-3 cloves minced or pressed garlic

1/2 inch fresh garlic, grated

1/2 teaspoon sesame oil

1 teaspoon rice vinegar

1 head organic broccoli, florets chopped

Chicken Nuggets (VERY Kid and Picky Adult Friendly)

I personally like chicken coated in an almond flour and spice mix because they come out juicy and delicious. (see recipe here). However, these little nuggets are crowd favorites because they resemble fast food nuggets. Keep in mind, I NEVER recommend eating fast food nuggets at any time but for people trying to transition themselves or their kits to healthier versions of their favorites, these are amazing.

Serve them with some mustard, sugarless barbecue sauce, or sugarless ketchup.

Give them a try and comment on how you and your family liked them. 🙂

Advanced and Core Plan

Serves 4-6

18-20 ounces organic shredded chicken (you can pre-cook organic breasts or buy organic canned chicken to have on hand

4 organic eggs

1/2 cup almond flour

2/4 cups organic shredded parmesan

1/2 teaspoon black pepper

1/2 teaspoon paprika (I liked smoked)

1/2 teaspoon granulated garlic

Preheat oven to 400 Degrees

Mix everything together and shape into tablespoon sized balls. Put on a parchment lined or greased baking sheet and press down slightly to make a nugget shape.

Lightly brush the tops with avocado oil.

Bake at 400 Degrees for 10 minutes then flip over and cook another 5 minutes or until crisp.

Hearts of Palm “Lobster”

I morphed this recipe from several I found online as a substitute for lobster. First, I am not vegan or vegetarian and believe animal products pack a ton of quality nutrition so I incorporate meat into my diet frequently.

However, I do not eat pork or shellfish for many reasons including: they are both highly inflammatory, highly acidic and prone to parasites.

I love the taste of lobster, I just choose to stay away from it, so this concept intrigued me.

I do eat a ton of vegetables and enjoy preparing them many different ways. I use hearts of palm in salads and as a pasta substitute but this is a brand new way of enjoying them. I added a splash of fish sauce to help mimic the taste of lobster which is missing in the vegan recipes.

This makes a lovely appetizer, lunch or light dinner. Double, triple or quadruple the recipe to serve a crowd.

Advanced and Core Plan

Serves 1

1 can (14.5 oz) hearts of palm

2 tablespoons olive oil

1-2 cloves garlic, minced

1/4 teaspoon paprika

1/4 teaspoon Old Bay seasoning

splash of fish sauce (I use Red Boat)

salt and pepper to taste

2 -3 tablespoons grass fed butter

Parsley, for garnish

Cut the hearts of palm int o 1 inch chunks. Add the olive oil, a clove of garlic, paprika, old bay seasoning, fish sauce, salt and pepper. Cook on medium (do not let the oil smoke) until heated through. Meanwhile, gently melt the butter and add more garlic if desired.

Serve warm, sprinkle with fresh parsley and dip in warm, melted butter.

Real Nutrition – The Elite Know What Most American’s Do Not

On the heels of my last post, I wanted to share another sad truth. The Standard American Diet is for standard American people. Food manufacturers, three letter agencies, big agriculture, government, grocery stores, disease associations, doctors, conventional nutritionists, and many others are all complicit in morphing our food supply into something that is barely recognizable.

My last post highlighted the importance of good fats, nutrient dense foods, raw foods, fermented foods, naturally raised meats, enzymes, and more. The Standard American Diet is void of these things but filled with artificial ingredients, preservatives, colorings, antibiotics, excitotoxins like MSG, hydrogenated/damaged oils, are genetically modified, and more.

Sadly, many people DO know about these ancient truths and eat according to them. Who are these people? The elite.

I was reminded of a great excerpt from the book Deep Nutrition by Catherine Shanahan, MD. She stated, “How do I put this delicately? If you think the wealthy- members of the upper social class- would even touch the foods most Americans eat daily, the foods relentlessly touted as healthy, you’d be mistaken. No, the most privileged among us eat very much the way their great-great-great-grandparents did. If we could fly past the iron gates guarding the White House and peer through the dining room windows to see what the guests were eating at President Obama’s second inaugural lunch, we’d see this.” She goes on to say, “Those dining on these sinfully rich foods represent the same government whose food pyramid forbids us regular folk from eating anything of the kind.”

Below are examples of past inaugural luncheons but I guarantee that Oprah’s, Angelina Jolie’s and The Rock’s personal chefs aren’t serving up Lunchables and Chef Boyardee either! Yes these things cost more money and take more time but they are do-able and can be pulled off by the average American. That is what I help people work through.

What do you see here? Cream sauce (good fats, protein, enzymes), bison which is presumably grass-fed and pasture raised with a reduced glaze (which no doubt had a nice bone broth at the base), golden beets, green beans and red cabbage all loaded with vitamins, minerals, and phytonutrients and antioxidants. Aritsan cheeses (again good fats, enzymes, protein).

Other inaugural luncheons are similar:

Obama’s first inaugural luncheon featured: a first course of seafood stew. The second is a Brace of American Birds (pheasant and duck), served with Sour Cherry Chutney and Molasses Sweet Potatoes. And dessert will be an apple cinnamon sponge cake and sweet cream glacĂ©. https://www.rollcall.com/2009/01/09/luncheon-menu-announced-by-inaugural-committee/

Trump’s inaugural luncheon contained: Maine lobster and gulf shrimp, served with saffron sauce and peanut crumble. The entrĂ©e was Angus beef with a dark chocolate and juniper jus. For dessert, chocolate soufflĂ© and cherry vanilla ice cream. https://www.usatoday.com/story/news/politics/onpolitics/2017/01/17/whats-menu-trumps-first-presidential-meal/96680436/

President Bush’s 1st Inaugural Menu was quite impressive:

LOBSTER PIE
Morsels of lobster sauteed with fresh herbs and winter vegetables in a rich cream sauce; served in a flaky pasty crust, topped with fresh lobster, garnished with lemon leaves and lemon wedges.

GRENADINE OF BEEF SUPREME
Petit filets of prime beef tenderloin individually tied, marinated in garlic and fresh herbs, interlarded with vegetables, well seasoned and sauteed topped with a turned mushroom cap and presented over steamed green beans with Madeira demi-glace;

Chartreuse of vegetables â€“ a puff pastry ring filled with chestnuts, Brussels Sprouts and Parisienne vegetables to include carrots, squash, broccoli stem, zucchini and yellow and red tomatoes;

Puree of small roots â€“ to include celery root, navel and parsnip.

SOUR CREAM DROP BISCUITS
Served warm.

TOFFEE PUDDING
A moist, dense nutmeat pudding loaf served with caramel sauce, surrounded with navel and blood orange slices topped with crystallized ginger and sugared pecans and presented warm with very rich very vanilla bean ice cream scoops.

DEMITASSE CAFÉ AND TEA
Pass chocolate dipped ginger, candied fruit rinds, fresh strawberries florentines, macaroons and truffles.
https://gherkinstomatoes.com/2009/01/06/all-the-presindets-tables-george-w-bushs-first-inaugural-luncheon-2001/

His second was similar:

Scalloped Crab and Lobster
Roasted Missouri Quail
Chestnuts
Brined Root Vegetables
Steamed Lemon Pudding
Apple Wild Cherry Compote

https://gherkinstomatoes.com/2009/01/09/6321/

Ronald Reagan’s inaugural luncheon on January 20, 1981 featured:

California Garden Salad
Sautéed Chicken Breast Covered with White Wine Sauce and Capers*
Rice Pilaf
Hot Asparagus with Lemon Vinaigrette
Strawberries with Raspberry Sauce

https://gherkinstomatoes.com/2009/01/12/all-the-presidents-tables-ronald-reagans-first-inaugural-lunch-menu-1981/


Meanwhile…the average American wedding (a momentous event for most) would typically feature:

Fruit, cheese and crackers

Fried appetizers of some sort

A salad with they typical lettuce, tomatoes, and cucumbers with store bought dressing

A Pasta Dish

A conventional (feedlot raised) chicken or beef dish with mashed potatoes or rice

Desserts of brownies, cakes, ice cream, pies, etc.


While the wedding feast is a step up from the typical Standard American Diet, it is still riddled with processed food, sugar, and damaged oils. However, glaringly missing are the homemade cream sauces, naturally raised animal products with slow-cooked, off the bone reductions, and exotic vegetables.

FINAL THOUGHTS:

This is a reality that should make Americans pause and reflect. We all have access to these things. They may cost a little more and take more time in shopping and preparation but YOU ARE WORTH IT! YOUR KIDS ARE WORTH IT! Let’s face it, you are going to pay for your health one way or another- either through sourcing and preparing nutritious foods, getting exercise, avoiding toxins, keeping your nervous system functioning at 100%, and having a positive mindset OR on the back end when you are dealing with a diagnosis, paying for trips to the doctor, paying for medications, surgery, and dealing with a decline of health.

I often think of my grandmother who gave me my love of cooking. I used to spend hours in her kitchen preparing meals from scratch and sitting down and enjoying them with her. She told me stories of her upbringing in the small town she spent her entire life in, where neighbors would share their spoils- eggs, meat, dairy products, and produce. The local store was the only one for miles and only contained locally sourced items. Fast forward to today, many children don’t even know where a hamburger or chicken nugget comes from.

Be well my friends!!

Ancestral Nutrition

I talk a lot about ancestral nutrition and how far away we have moved away from it in our current society. I often make the point that instead of there being a “natural food” section in the grocery stores, there should be a section for “processed, unhealthy food” instead. The natural foods should take up the bulk of the store and the man-made, processed foods should be the smallest section. Real food, whole food, food that has not been altered by man should be the default! After all, at one point in time, ALL food was organic.

What do I mean by ancestral nutrition? If you look at the chart below, I have listed what ancestral or traditional diets typically look like and how it compares to today’s modern diets.

TRADITIONAL DIETSMODERN DIETS
Food grown in fertile soilFood grown in depleted soil
Natural, pollinated seedsGMO/Hybridized Seeds
Pure, clean, spring or filtered waterChlorinated, polluted, tap water
Organic, local fruits/vegetablesPesticide-laden produce shipped from hundreds/thousands of miles
Whole, sprouted, cracked, or soaked/fermented grainsRefined grains
Fats extracted from natural plant and animal sourcesFats unnaturally extracted (vegetable oil, corn oil, canola oil, soybean oil, etc.)
Naturally raised animals (pastured, grass-fed beef, free range chicken, etc.)Unnaturally raised animals (confinement, unnatural feed, vaccines, antibiotics, etc)
Full fat raw dairy (milk, cheese, butter)/ fermented dairy (kefir, amasai(Skimmed, Industralized dairy (pasteurized, homogenized, antibiotics, steroids, hormones) + margarine (man-made, synthetic)
Vitamins/Minerals found naturally in food (Nutrient Communion)Synthetic vitamins/minerals added to foods.
Minimal use of natural sweetenersOveruse of all sweeteners, especially refined sweeteners/artificial sweeteners
Lacto-fermented vegetables (kimchi, sauerkraut, relish, etc)Canned or frozen vegetables
Unrefined salt (sea salt, mined salt)Refined, iodized salt
Natural herbs, spicesMSG, artificial flavors, additives
Generous amounts of raw, living foodsOverabundance of ultra-processed, non-nutritious, dead food
Cook with fire, oven, stove, smokehouseCook with microwave, fry in damaged oils
Food used for sustenance, little wasteFood overeaten, and overindulged in
Moderate to high physical activityLittle to no physical activity

I always mention the work of Weston Price – Nutrition Explorer  when discussing this topic. Weston Price was a dentist from Cleveland.  He embarked on a quest to investigate the health of isolated people, untouched by western civilization in the 1930’s.

He traveled for 10 years looking to discover the secrets to dental health. One of his discoveries was that nutritional deficiencies were the root cause of deformed dental arches and crowded, crooked teeth and not due to genetic defects.  He traveled to  villages in Switzerland, Gaelic communities in the Outer Hebrides, indigenous peoples of North and South America, Melanesian and Polynesian South Sea Islanders, African tribes, Australian Aborigines and New Zealand Maori. His observations were that these people had beautiful, white, straight teeth but there was more…they also had good physiques and were void of disease.

One of his most dramatic discoveries was that, when compared to the Standard American Diet, the diets of these groups of people provided at least four times the amount of water-soluble vitamins, calcium and other minerals, and at least TEN times the fat-soluble vitamins, from animal foods such as butter, fish eggs, organ meats, eggs and animal fats.  Remarkably, these are the very foods that are constantly under attack by many western nutrition “experts”.   As these people were acting innately, it has been proven that these fat-soluble vitamins, vitamins A, D, and K2 (Dr. Price called it “Activator X) act as catalysts with regard to mineral absorption and protein utilization. In other words, minerals cannot be absorbed properly without them.  Without them, we cannot absorb minerals, no matter how abundant they may be in our food.

Other observations:

  • No refined sugars or corn syrup, white flour, canned foods, pasteurized, homogenized skim or lowfat milk, hydrogenated oils, or additives/colorings
  • Consume animal protein and fats
  • Some animal products are eaten raw
  • Have a high enzyme content in food
  • Seeds and grains are soaked, sprouted, fermented to neutralize naturally occurring anti-nutrients in these foods, such as phytic acid, enzyme inhibitors, tannins and complex carbohydrates.
  • Fat content ranges from 30-80% and mostly saturated fats.
  • Equal balance of omega-6 and omega-3 essential fatty acids.
  • Diets contain some salt.
  • Consume animal bones, usually in the form of gelatin-rich bone broths.

The Weston Price Foundation has been at the helm when it comes to promoting the consumption of saturated fats, raw milk and discouraging the use of soy products. 

 â€śEvery creed today vaguely seeks a utopia; all have visualized a common controlling force or deity as the most potent force in all human affairs. Yes, man’s place is most exalted when he obeys Mother Nature’s laws.”  –Weston A. Price, DDS

I also have to refer to the work of Sally Fallon who wrote one of my favorite nutrition books of all time, Nourishing Traditions because it gives great insight into ancestral nutrition and contains a plethora of recipes. This book was my first motivation to write my own nutrition and recipe book, Maximized Living Nutrition Plans.

You will also find many recipes on this blog that contain the foods that our ancestors ate.

In her book, Sally Fallon states, “Twentieth-century men and women, faced with a dazzling array of modern food products, are naturally tempted by their convenience and glitz. They would prefer not to worry about how their foods are processed or what they contain; they would prefer not to spend time in food preparation the way their ancestors did. But the inevitable consequence of this insouciance is the host of the debilitating diseases now endemic in our society. With traditions forgotten, the tool that allows modern men and women to regain their health and vitality is knowledge-knowledge of the fruits of honest scientific inquiry as well as renewed familiarity with culinary customs of times past. The cook, the food provider and parents of young children can no longer afford to be misled by what passes for nutritional wisdom in the popular press, especially as so much orthodox advice-magnified, simplified and twisted by publicity for processed foods- is partially or totally wrong. We urge you to keep abreast of research conducted by independent researchers and holistic doctors, especially as it sheds light on the nourishing traditions of our ancestors”.

This excerpt is so full of wisdom and truth. It brings to mind another favorite quote of mine:

“Our ancestors had one invaluable aid in their diets: the absence of choice.”  S. Subramanian

It is time to take back our food supply, to take back our health and to glorify God by choosing to fuel our bodies which are the temple of the holy spirit. As my tagline on this blog states, “Start Eating to LIVE rather than Living to Eat” .

I do a monthly Nutrition 101. If interested, email me at kimroberto@comcast.net to be added to the next one.

Be well my friends.