Lacto-Fermented Ginger Carrots

I know I’ve been focused on fermenting lately but the bacteria that natural ferments provide are such an important part of the diet.

Here’s why: In a healthy gut, up to 5 pounds (yes – you read that right, 5 pounds) of healthy bacteria should be living symbiotically with our body. That’s crazy! Fermented foods aid in that symbiosis by providing the gut with new waves of bacteria as old ones die off.

Vitamin K2, a vitamin that is totally and completely underrated but rocks my socks, is found in ferments. Dr. Weston Price identified it during his research days as “The X Factor” (not to be confused with the television show). He posited that there was some factor in these indigenous foods that was allowing for good calcium absorption and assimilation that resulted in healthy teeth, bones and tissues. Science, unfortunately, had not caught up with him and only recently have they discovered what he was talking about. Natural foods FTW! (I’ve talked a little bit about this in my butter post.)

So these carrots. They are my favorite. So much so that sometimes I eat too many of them. If that’s even possible! ha! They’re gingery and tangy and full of delightful goodness. On a warm summer day, pulling one of these bad boys out of the fridge is just so refreshing. They’re also super super easy. And super quick to put on. And super cheap. All three are a super win in my book. (I’ll stop with the “super” superlatives, don’t worry! – hehe. See what I did there?)

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Chocolate “Ice Cream”

My roommate’s siblings were visiting this past weekend and one of them was off of refined sugar and gluten for a nice little elimination diet. As soon as she told me, I thought, “Welcome to the club!” It was fun spoiling them (they’re a lot younger than I am) and I decided to treat them to an “ice cream” that she could also partake in. It’s nothing fancy schmancy but it gets the job done for a last minute sweet treat. 


Chocolate “Ice Cream”

  • 1 14-fl oz can coconut fat (or full-fat coconut milk, chilled)
  • 2 ½ cups coconut milk, unsweetend
  • 1/3 cup organic, raw honey
  • 1 tsp gluten-free, organic vanilla extract
  • ¼ cup cocoa powder (I use Trader Joe’s)
  1. Mix all ingredients in a medium mixing bowl until well blended.
  2. Put in ice cream maker and churn until frozen, place in the freezer for ½ an hour or until more firmly set. 

Seasonal Allergies Got You Down?

I used to have the worst seasonal allergies. As in, I was home sick and missing school/work. At the time, I was singing in a schola (Latin/Gregorian chant/polyphony choir) where you have to sing with absolutely no vibrato and when your throat is clogged… Yea. That isn’t happening. Every year, without fail, you could count on me getting seriously ill with a sinus infection that would settle into bronchitis. Every. Single. Year.

I took all the drugs – the allergy shots, the nasal sprays, the herbs and nutritional supplements, the over-the-counter pills and various prescriptions. Nothing worked. Sure, they would put off that inevitable infection for a few weeks. But nothing was ever truly fixed. I had to settle for the fate of traveling with a box of kleenex, my tea with honey and lemon, and Sudafed for those “just in case Niagara starts flowing from my nose” moments.

Thankfully, those days are long, long gone! Sure, on heavy pollen days, I get the occasional sneeze and sniffle. But really, who doesn’t? When your black car is re-painted neon green/yellow for the day, anyone is going to be sneezing a bit.


I’ve often wondered about our ancestors – did they suffer from seasonal allergies the same way we do today? For some, it’s just a nuisance and they can live with it. But for others, it can be a seriously debilitating ordeal and potentially life-threatening.

Things started to change the first year I went gluten-free and went on my anti-inflammation diet to help curb my “pre-Crohns’” diagnosis. I had started the diet in January and by the time nature decided to spew its sex cells into the air, my symptoms were dramatically reduced. As in, forgetting to take Zyrtec for a few weeks wasn’t harming me at all. On the really bad days, tea with honey and lemon and maybe a teaspoon of elderberry syrup was all I really needed.

I started reading up on the real cause of seasonal allergies and the answer was surprising (it went completely against everything I had learned in my science/pre-nursing degree at the state university I paid thousands of dollars to attend for four years… but I’m not bitter).

Anyway, seasonal allergies are caused by leaky gut. I know I’ve written some on that lately in my acne post.

Basically, leaky gut is the culprit for a lot of the problems with health – ranging from acne to mental issues to seasonal allergies and more.

According to Dr. Mercola, leaky gut is…

a condition that occurs due to the development of gaps between the cells (enterocytes) that make up the membrane lining your intestinal wall.  These tiny gaps allow substances such as undigested food, bacteria and metabolic wastes that should be confined to your digestive tract to escape into your bloodstream – hence the term leaky gut syndrome. Once the integrity of your intestinal lining is compromised, and there is a flow of toxic substances “leaking out” into your bloodstream, your body experiences significant increases in inflammation.

Here are a few easy tips to beat the runny nose and itchy eyes. Because. Let’s face it. No one likes dry eyes.


Beating Seasonal Allergies

  1. Go on an anti-inflammation protocol. Work with a doctor or healthcare professional on this one as new diets should be introduced with professional help. However, avoiding foods that cause inflammation – grains (especially gluten-containing grains), processed sugar (pretty much everything except raw local honey), dairy, coffee/caffeine/soda, alcohol, non-organic foods/processed foods (to rid your body of chemicals), chocolate, nightshades (tomatoes, potatoes, okra, peppers), pork, processed meats, peanuts, and shellfish/warm water fish.

    An anti-inflammation diet will help to calm the inflammatory levels in the body and get things back under control. Working with a doctor (naturopaths are good for this one), they’ll help you carefully reintroduce foods back into your diet.

  2. Increase nutrient-dense foods. I’ve said it before and I’ll say it again. Bone broth. Bone broth is high in healing minerals, vitamins and is more powerful than a store-bought multivitamin. It’s also cheaper than said multivitamin. I’m always down for the cheap side of things.

    Eating foods that are local, organic and seasonal – seasonal foods have the nutrients you need for that particular time of the year. In the spring, fresh shoots (asparagus, etc), sprouts, early spring onions (if you’re okay with FODMAPS), early spring carrots – check out a farmer’s market to see what people are picking right now and ask the farmer when they were picked. If they’ve been in a holding fridge for months on end, look elsewhere.

  3. Restore your gut flora. Bacteria is so important for your overall health however, in our sanitize everything culture, we have thrown the proverbial baby out with the bathwater. We like our pasteurized, sprayed, and refrigerated foods.

    Years ago, prior to the advent of the Frigidaire, people would preserve foods for long periods of time via fermenting them. The natural bacteria (these are the good buggies that live in your gut) would go to town and pre-digest the food for you, thus making it more gentle on your digestive system and increasing your ability to absorb nutrients. Traditionally, we’re supposed to have anywhere from 3 to 5 pounds of good gut flora in our digestive tract. Unfortunately, because of our “SANITIZE ALL THE THINGS!!!!” mentality, many people living in the Western/“Civilized” world are seriously lacking in that.

    Fermented foods are also naturally high in the B vitamins, folic acid, and enzymes. The fermenting process also unleashes vitamins into a more readily absorbable state, allowing the body, even one with a damaged gut lining, to be able to more easily absorb them. Latin American sauerkraut or traditional sauerkraut are both quick and easy ways to get those bacteria. A little bit with meals will be sufficient. Kombucha will also provide necessary bacteria back into your gut – but only 8 oz is needed per day! Other ferments such as beet kvass are also good – and the beets will give necessary support to your liver.

  4. Increase your healthy fats. Tallow (beef fat), schmaltz (chicken fat), ghee and omega-3s from cold water seafood are all great sources. Make sure that you are choosing sources that have been pasture-raised and are organic. More information on fat can be found on my post here. Also, if you’re eating organic pasture-raised meat, such as chicken thighs, keep the fat on it when cooking.
  5. Drink lots of filtered water. You will be, in effect, flushing lots of toxins out of your body with these protocols so increase your water. About half of your body weight in ounces is a daily maintenance for water intake and is a good rule of thumb for starting out. You may find that you have to urinate more regularly. Don’t let this deter you. You need to get these toxins out of your system. 

It’ll take a while for healing to begin, depending on how much damage your system has sustained. However, if you start your healing process now, by the time next spring rolls around, you should notice a lessened immune reaction.

Feel free to email me if you have any follow-up questions and cheers to your health!

I normally don’t fall. But when I do, I do so with gusto.

So yea. About a week ago, I was walking down my stairs and saw something out of the corner of my eye. I stopped to look and it was a spider. As I was too lazy to go get a tissue to kill it, the thought, “You’ll live to kill another bug, spider” crossed my mind.

Unfortunately, in a feat only found in LooneyToons, I turned my upper body to go back down the stairs, keeping my lower body in the same position and down I went, as if I had stepped on a banana peel. Down 7 steps to the very bottom. I had the foresight to wrench my neck forward to protect the coveted “lizard brain” from sheer and utter destruction but in doing so, managed to sprain my neck. (And throw out my pelvis and screw up my thoracis muscles, but who’s counting?) My dad always told me to not half-ass things. I guess falling would be one of them.

Anyway, I’m out of commission for the next few weeks as far as cooking goes and my mama is being oh so nice as to supply me with bone broth reserves. I’ll be posting some more of my “health information” tagged posts and working on correctly tagging posts but any new food recipes, short of the many different ways to sip broth through a straw and 101 ways to cook an egg, are going to be few and far between.

Now to figure out how to legally change my name to “Grace” – because apparently I’m lacking in it. Oh, and next time I kill the spider. From here on out, I take no prisoners.

Battling Acne

I’d like to say I’ve had perfect skin since I was 13. At 32 years old, I’ve spent more years with acne than without. It’s embarrassing when children and adults alike pointed out that I had spots on my face like I had never owned a mirror. I used to work in an assisted living facility when I was in college. Women would point out my acne all the time. I chalked it up to them being old and possibly senile in order to hide my hurt. Doctors had talked about putting me on birth control pills or Accutane to get rid of it – but being a bit on the crunchy side of things, I was more than happy with blemishes rather than chemicals being pumped into my body. Or at least, that’s what I told myself. Instead, invested lots of my money in concealer and heavy foundations that left my skin clamoring for oxygen. I sometimes found myself looking at other people’s complexion and wondering what it would be like to wake up in the morning and not see the latest reincarnation of Mt. Vesuvius on my face.

I’ve tried everything other than the oral or injectable drugs. I’ve done the topical RetinA treatments – they left my face red, extremely dry, blotchy, and with deep cysts. I’ve tried over-the-counter oil-free or oil-reducing or whatever other marketing gimmick they put on the label. No dice. And ProActiv? Try NoActiv.

Ultimately, since I went on GAPS and started working hard to rid my body of toxic build-up, my need for moisturizers and face tonics has reduced greatly. Now-a-days, I rarely wear foundation, only putting on a bit of blush for a pop of color and much-needed mascara (Beautycounter is my favorite) because I have blonde eyelashes. Vanity wins again. My skin is even toned and I very rarely get any flare-ups…. if at all. Anything that does surface gets a dab of tea tree essential oil at night and it’s usually gone or mostly gone by morning.

Adult acne is ultimately the result of many factors. Gut dysbiosis (an imbalance of gut microbes), liver congestion, underlying viral or bacterial infections, consuming foods that we are sensitive to, heavy metals and mineral imbalances, and increased intestinal permeability all play a contributing roll.

Here’s some things you can do to help reduce your acne:

  • Figuring out your food sensitivities and ridding it from your diet:  This has to be your first step. You can go about doing an elimination diet (The Restart Program is a great place to start) – chances are, there are other areas of your body that a sensitivity is harming and you’ll feel a lot better pretty quickly. Your skin, however, will take some time to heal (it can be months) so don’t use that as your marker.
  • Healing your gut: Now that you’ve figured out what the heck was making you sick, it’s time to do some healing. Bone broth and ferments are integral healing foods. Working with a practitioner on this one is important. There are many, many layers to healing that are more easily managed by someone else. We tend to be partial when it’s our own body. Many men and women notice a dramatic decrease in acne when they follow a paleo-type diet.
  • Cutting out carbs and increasing fats: Reducing processed foods and increasing good fats is a wonderful place to start. So is incresing your organic vegetable low-starch vegetable intake. (Again, The Restart Program dives into this in detail) Healthy fats like avocados, coconut oil, animal fats (from pasture-raised animals), cold-pressed extra virgin olive oil, pasture-raised egg yolks, ghee (clarified butter), raw flax seeds, olives, evening primrose oil, avocados, cod liver oil (Nordic Naturals is a good brand). I encourage my clients to avoid all oils that read hydrogenated or partially hydrogenated. Those two are literally killing us. Other good oils to avoid are any of the “vegetable” oils.
  • Fat as a face wash: What the what? Just like oil-pulling with coconut oil, fat pulls toxins out of your skin. I use sweet almond oil on my face. To remove eye make-up, I’ll gently massage coconut oil around the eye area and promptly follow it up with a dollop of sweet almond oil and wipe it off with a warm wet wash cloth. Beautycounter also has wonderful face washes and moisturizers. I especially like their Cleansing Balm.
  • Moisturizer: I use argan oil for a moisturizer and a rosewater hydrosol. I spray the mist on my face, let it dry and then apply the argan oil.
  • Make-up: Impurities in your make-up can also cause flare-ups. And a lot of popular brands contain toxins and heavy metals. I started carrying Beautycounter in my practice because they work so hard to avoid these toxic ingredients and they avoid chemicals that affect women’s hormones.

Getting rid of adult acne is not impossible. Cyclical hormonal acne is also not impossible. By allowing your body to heal and balance out the hormones, hormonal acne can and will be a thing of the past. If you have more questions or would like a free 30-minute consult, please feel free to contact me!




Caramelized Onion and Gorgonzola Frittata

I made this frittata for Mother’s Day and it was a hit – except for the 11 year old who doesn’t like stinky cheese and my sister’s 24 year old boyfriend… who also doesn’t like stinky cheese. Haters gonna hate.

The frittata is a spin-off of a great restaurant here in Portland that is renowned for their weekend brunches. In fact, it’s usually an hour wait minimum on the weekends. Ouch, right? But in all seriousness, we love our brunch in Portland. So much so that they made a Portlandia skit about us.

So yea. Apparently we’ll do just about anything to get to a good brunch place.

Okay, so this frittata. It’s so easy. As are most frittatas. The main specialty item you will need is a well-seasoned cast iron pan (which should be a staple in any kitchen anyway) or a skillet that can go in the oven.

Choosing a mild Gorgonzola is key. It’s a stinky cheese and can easily overpower other flavors. I talked to the cheese counter dude at the local cheese shop… okay. New Seasons. I talked to the guy at New Seasons. I’m not that fancy, even though there are some FANTASTIC cheese shops in the Portland area. But, cheese people – they know their cheese. Tell them you’re making a frittata and want something mild that won’t magnify in the oven. They’ll know exactly which cheese to set you up with. If they don’t, find a new cheese guy. 🙂 If you’re doing level 3 of the 21 Day Sugar Detox, omit the cheese and also omit if you’re dairy free.


Finally, make sure you don’t toss your excess butter – by the time you’re done caramelizing the onions, it will be infused with onion goodness. It’s what makes this dish fantastic – that and the bacon and cheese.

Here goes!

Caramelized Onion and Gorgonzola Frittata

  • 2 onions, cut in half and thinly sliced into “half moons”
  • ½ cup organic grass-fed salted butter
  • 1 dozen pasture-raised eggs, beaten
  • 4 strips bacon, minced and cooked
  • ½ cup Gorgonzola cheese, crumbled (or any mild bleu cheese)
  • salt and pepper to taste
  1. Preheat oven to 400 degrees Fahrenheit (wait until onions are almost done, it could take a while).
  2. In an 8" (or wider if your skillet is shallow) cast iron skillet, and over medium-low heat, melt the ½ cup of butter. Add onions and saute until onions are caramelized (see link if you need a great how-to from The Kitchn).
  3. Remove onions and set aside, being careful to keep as much of the butter as you can in the pan. Swirl the butter around so it coats the bottom and all of the sides of the pan.
  4. While pan is hot, pour in beaten eggs. “Sprinkle” carmelized onions, bacon and crumbled Gorgonzola on top.
  5. Season with salt and pepper, to taste.
  6. Place in the oven and bake for 8-10 minutes, or until a knife in the middle comes out clean.
  7. Set aside and allow the eggs to set. Cut like a pie and serve warm.

Eating Fat for Breakfast

I know I get a few weird looks from some of my roommates (that’s right – I see you ladies) as I’m cooking my eggs in lard every morning or when I’m dumping a tablespoon of Kerrygold butter into my coffee and blending it into a delicious smooth and creamy latte. The amount of fat I consume any given morning is enough to make my college nutrition professor cry… or rescind that A I got in her class and give me an F.

So, why do I do it? Fruity pebbles sound so much better, right? Okay, I just made myself gag.

Now, not all fat is created equal. In fact, when I use the term fat or saturated fat, I’m talking about healthy well-sourced fat. Like the stuff in this infogram below:

Okay, so now that that’s established, let’s break down why I do what I do:

  • Saturated Fat is a good source of energy. No, seriously. I know this goes against anything you’ve ever learned concerning nutrition but it’s true. Fat takes the longest time to break down in your system, giving you sustained energy throughout the day. In fact, fat provides twice the chemical energy per gram as compared to carbs and proteins.

    Think of it this way: if you eat Fruity Pebbles for breakfast, do you ever really eat the recommended daily value and feel full and have lasting energy? I mean, really? Probably not. If you’re like most people, you’ll have quite a few bowls and then half an hour later after feeling like you could run a few dozen times around the block, you have a mega sugar crash, right? Sugar breaks down immediately in our system and is used quickly as the conversion process to a usable sugar type is immediate.

    Fat on the other hand, takes lots of time and energy (I’ll touch on this one in a bit) to break down into a usable sugar that the body can metabolize. Thus, it leaves you feeling full longer and gives you more energy to seize your day.

  • It’s provides cellular protection. For all the crap that it gets, I’m always amused at the gaping holes (pun intended) in nutrition and science. Human cells need fat in order to survive. We have this thing called the lipid bi-layer, also known as a plasma membrane, that acts as the first line of defense for our cells. In other words, the plasma membrane is our cell walls (we’re not plants so technically we don’t have cell walls but you get my point).

    So the old adage “you are what you eat” rings true with this one. If you consume poor quality fats, what are you giving your cells to work with? (hint: the answer is poor quality cells) They simply don’t have the materials they need to keep a strong defense up, allowing themselves to become susceptible to mega-molecules which disrupt cellular function, disease, infection, mutation, poor cellular replication, death, etc.

  • It’s brain food. Your brain is made up of saturated fat and cholesterol. A lack of regular replenishment leads to poor brain function which leads to poor regulatory function all over the body. Brains – they’re kind of important and we really don’t want ours to be this one: 

  • Vitamins, anyone? Proper fats help facilitate the absorption of vitamins A, D, E and K.
  • No insulin spike to digest. I love this reason. In modern times, we’re so used to starting off our day with a massive insulin spike. Going back to my Fruity Pebbles example, starting your day off with a high-carb/sugary meal sets you off on a massive roller coaster. We’ve all experienced days of highs and lows. And they’re not fun you so know EXACTLY what I’m talking about. Eating a healthy dose of fat for breakfast keeps us on an even playing field until we’re ready to eat again. And, it will be a while – it’s noon and I’m still feeling as content as I was when I ate at 7:30 this morning.

So what’s my take home? Starting your day off with a good portion of healthy fat is not just nice (let’s face it – fat tastes good) but it’s necessary for long-term health.

I can’t leave you with all that and no information to change anything. Here’s some ideas for ways to incorporate fat into your breakfast:

  • Bulletproof Coffee
  • Half an avocado with pink salt (Note: I’ll eat a whole avocado before going to CrossFit so I have a bit of an energy boost while I’m killing it)
  • Pasture-raised corn/soy-free organic eggs… cooked in lard.
  • Pasture-raised corn/soy/hormone-free organic bacon.
  • Fatty meats – like chicken thighs… cooked in lard.

And pulling it all together, this morning I had bulletproof coffee, half an avocado, two eggs fried in lard and three slices of bacon with a healthy side of my homemade sauerkraut. This pic isn’t the best but here’s what the plate looked like.

Cheers to your health! And to enough energy and mental clarity to more than get you through your day!

How to Make Whey (and Yummy Cream Cheese)

It’s so ridiculously easy and I’ve done it many times before but never posted about it for a few reasons:

  1. Everyone seems to have a “how to make whey” post on their website
  2. Everyone seems to have….
  3. It’s a skill that I’ve taken for granted. 
  1. image

(The before… after about 10 minutes of dripping)

This is seriously one of the easiest things in the world. So if you’re new to the world of primal food preparation or fermenting, this is a good starting point. 

(The after)

Here’s an overview of the supplies: 

  • Full-fat organic plain yogurt. I use Nancy’s Organic Whole Milk Yogurt. You DO NOT want to use anything that is fat-reduced. Why? Because I said. Okay, it’s because reduced-fat milk products replace the fat with additives – like sugar and dried milk (which is bad for you). So stick with the full-fat organic plain yogurt that has absolutely nothing in it.
  • Organic Muslin. Cotton is GMO’d here in America and in India and they use crazy amounts of pesticides on it. You’ll pay more for organic but it’s worth it, especially if you have your food sitting in it for extended periods of time. I’ll buy a few yards at a time and keep it on hand in my ever-growing fabric stash. 
  • A large jar or a deep bowl. I buy my honey by the gallon and save the jars for future use. They’re just so so handy. Especially when you need something to hang your yogurt bag off of and don’t feel like cleaning up whey splash in the morning. 

Enough about that, here’s the complete tool list and the how-to for….

Whey (and Yummy Cream Cheese)

  • One 32-ounce tub Nancy’s Organic Whole Milk Yogurt (can use a half tub, I’d rather get it all done with right then).
  • A few large rubber bands – like the ones that hold broccoli heads together. If you don’t save them, start doing it. Or, you’ll need lots of string.
  • Organic muslin or a thin dish towel – no terry cloth towels!
  • A deep bowl, medium-sized
  • Something to suspend the bag of yogurt – I use a wooden spoon
  1. Drape the fabric/towel over the bowl and empty the yogurt tub into the middle.
  2. Bring up the corners and secure with the rubber band or a string.
  3. Either secure yogurt bag off of a cupboard handle (if you have one) with a string, with bowl underneath to catch the dripping liquid -OR- using another rubber band, secure a wooden spoon to the bag and hang over bowl, having enough clearance to not let it sit in the whey that will be catching at the bottom.
  4. Set out overnight, or until the bag is no longer dripping. You will have about 2 cups of whey and 2 cups of cream cheese. 
  5. Store whey in a sealed glass container for up to 6 months, use it for a Beet Kvass or Lacto-Fermented Ketchup starter and for many more ferments coming soon to Northwest Primal.
  6. Store cream cheese in a glass container as well and use as you would store bought cream cheese. (If you’re looking for inspiration, I highly suggest my Grapefruit Torte.)

And that’s it! It’s so easy! 

Homemade Mustard

This recipe is inspired by David Lebovitz, a Paris transplant chef whom I absolutely adore. He made a homemade mustard based off of another homemade mustard recipe so I thought I’d give it a try.


I’m sure by now, with my Lacto-Fermented Ketchup and Homemade Mayo, that it may have crossed your mind that I’m working on building up my collection of homemade condiments. And that would be correct. It’s just so easy to walk the two blocks to Safeway (the store I refer to as the glorified 7-11) and pick up a thing of whatever mustard I want. Problem is, I can’t track the ingredients – there’s gluten in some of the vinegars, random chemical fillers and is that plastic bottle really BPA-free? So, homemade mustard it is! Anyway, here’s a basic yellow. I can’t wait to grill up some brats on my BBQ and have some kraut and mustard!


Homemade Mustard

  • 1/3 cup mustard seeds
  • 1/3 cup Chardonnay vinegar (or white wine vinegar)
  • 1/3 cup dry white wine
  • 1 tablespoon maple syrup
  • 1 teaspoon ground turmeric
  • ½ teaspoon salt
  • 1/8 tsp cayenne (can put more or less in, depending on how much heat you want)
  • 2-4 tablespoons warm water, if necessary
  1. In a stainless-steel bowl (anything else will stain, trust me), combine all ingredients, except water, and stir until blended.
  2. Set aside, covered with a towel, for two to three days.
  3. Blend in blender until smooth, adding a little bit of water if mustard is too thick.
  4. Stores in a glass jar in the fridge for up to 6 months (so mark the made date on the lid!)


No, I’m not talking about the rocker-turned-famous-ballad-singer who’s music video is five parts creepy and three parts even creepier.

I’m talking about stick to your ribs meatloaf.

The American classic. And the thing of many jokes.

I decided to make meatloaf before I knew it was going to be 75 here in Portland over the next few days. Had I known, I would have turned the two pounds of ground beef I pulled out of my freezer into taco meat or hamburgers to be served in a lettuce wrap. As it stands, meatloaf isn’t all that bad and I’ll probably crumble it up and serve it on salad (because it’s 75…. and that’s warm for this area).


Good thing this meatloaf is fantastic and super easy. I even gave my roommate a sample (she really has the best job ever of being my taste tester… except for when things don’t work out) and she said it was fantastic. And then went back for an even bigger second sample. So, here ya go. Super easy meatloaf – that’s bread/gluten/grain free and full of whole foods goodness!

Note: when buying sausage, make sure you check for additives. A lot of prepared meats will have extra stuff in it that’s not good (gluten and sugar are a big one). Talk with your butcher about what goes in it. A safe store to buy from is Whole Foods – their corporate recipe for Italian sausage is good, with no added crud.



  • 2 pounds grass-fed beef
  • ½ pound pasture-raised mild Italian pork sausage <OR> ½ pound pasture-raised ground pork and 1 ½ tsp Mild Italian Sausage Seasoning
  • 2 pasture-raised, soy and corn-free eggs
  • ¼ cup coconut flour
  • ½ onion, chopped
  • 2 cloves garlic, minced
  • 2 heaping tbsp Lacto-Fermented Ketchup
  • 1 tsp ground mustard powder
  • 1 tsp salt
  • ½ tsp fresh ground pepper
  1. Preheat oven to 350 degrees Fahrenheit.
  2. With clean hands, mix two types of meat in a large bowl.
  3. Add onions, egg and coconut flour and continue to mix the meat.
  4. Add ketchup and spices and mix.
  5. Pour into a loaf pan and pat until the surface is even.
  6. Bake for 50-60 minutes, or until the internal temperature reaches 160 degrees Fahrenheit.
  7. Remove from oven and let sit for a few minutes, allowing juices to settle. Serve hot.