Grass Fed Beef Burgers on the Grill!


Grass Fed Beef Burgers on the Grill!

I just love cooking on the grill during warm weather!  This is one of my favorite “go-to” meals.

Finding great grass fed beef, is getting easier here in Northwest Indiana … but this batch came from Tallgrass that I found at Welch’s Meat Market in St. John, Indiana.  The flavor was amazing.

  • 1 pound Tallgrass Grass Fed Ground Beef ($8 from Welch’s Meat Market)
  • Organic Portabello Mushroom Cap – seasoned with Turkish Spice Blend from Penzy’s Spice
  • Sea Salt and Fresh Ground Pepper to taste

Serve with an assortment of your favorite condiments … organic lettuce, fresh organic tomato, onion, pickles and mustard are always on hand around this place.

TIP:  I generally grill twice the amount we need for serving dinner, and use leftovers on salads the following day.

There you have it!  Two meals for the work of one 🙂


Oh – and the side dish of sweet potatoes was super easy, too:

  • 1 Organic Yam ($2 from Produce Depot) – it was a giant!
  • 3 Strips  Sugar Free Pork Bacon
  • A sprinkle of cinnamon

Still hard to find (okay – it is impossible) in my region of Indiana, but US Wellness Meats sells great Sugar Free Pork Bacon.

Wild Caught Sea Scallops: Paleo, Pan Seared and Delicious!

Wild Caught Sea Scallops

Wild Caught Sea Scallops

For some reason, I have always avoided cooking seafood at home.  Maybe I was afraid of not cooking it properly – or just not knowing how.  But, honestly … the mystery is over.  This is so easy, I cannot believe it has taken me so long!  I found a very simple – and tasty preparation.

I used:

  • 1 Tablespoon Organic Coconut Oil
  • 1 lb. Wild Caught Scallops ($15 frozen from Meijer)
  • 3 Organic Green Onions ($1 from Meijer)
  • Sea Salt and Black Pepper to taste

Defrost and rinse scallops with cold water and pat dry with a paper towel.  Heat coconut oil in a frying pan.  Add diced green onions to coconut oil and sauté until they begin to wilt.  Add scallops and sprinkle with salt and pepper.  Sear scallops for approximately 2 minutes per side.  Be careful not to overcook, as they will become chewy and tough and you don’t want that!  Serve hot, on top of seared veggies or a fresh green salad – organic, of course!

Natural Pork Chops with Roasted Root Veggies


Natural Pork Chops with Roasted Root Veggies

Cooking with fresh herbs is an incredibly easy way to make great tasting meals – and very easy to do, too!  This dinner requires one oven, one large baking dish and 4 hungry people.  (Adjust quantities as needed!)

  • 4 Tablespoons Olive Oil
  • 4 Boneless Natural Pork Chops
  • 6 Organic Carrots, cut to even sized pieces about 3″ long
  • 6 Organic Parsnips, cut to even sized pieces about 3″ long
  • 12 Green Onions, green tops only, 2″long
  • Sea Salt – to taste
  • 1 Tablespoon Fresh Parsley, minced
  • 1 Tablespoon Fresh Sage, minced
  • 1 Tablespoon Fresh Thyme, minced
  • 1 Tablespoon Fresh Rosemary, minced

Preheat oven to 400F.  Prepare spices by combining parsley, sage, thyme and rosemary in small bowl.  Coat baking dish with 2 tablespoons of olive oil.  Arrange all your veggies, toss with olive oil and salt.  Season with 3 tablespoons of herb mixture and combine well.  Bake for 30 minutes.  Meanwhile, season the pork chops with salt, olive oil and remaining herb mixture.  After the veggies have gotten their head-start in the oven (the 30 minute time is ringing!) top the veggies with seasoned pork chops and return to oven for another 25 minutes, or until pork is done to your liking.  

Yep – It is whole30 compliant and low fodmap, too!

It’s a little different twist on the casseroles of my early days of cooking – but the flavors are amazing!  Hope you enjoy …

Paleo Baked Salmon and Spinach Super Salad!


Paleo Baked Salmon & Spinach Super Salad!

  • 1 Tablespoon Coconut Oil, melted
  • 1 Tablespoon Ghee
  • 4 portions Wild Caught Salmon
  • 2 Lemons, 1 juiced, 1 sliced thin
  • 1 teaspoon Sea Salt
  • 1 Tablespoon Rosemary, minced
  • 1 teaspoon Fresh Sage, minced
  • 1 teaspoon Fresh Thyme, minced

Preheat oven to 450F.  Coat bottom of baking dish with melted coconut oil.  Combine juice of one lemon, sea salt, rosemary, sage and thyme into a seasoning paste.  Season Salmon on all sides and place in baking dish.  Distribute ghee in small dollops on top of each salmon portion and top with one or 2 slices of lemon.  Bake at 450 for 10-12 minutes or until salmon is cooked to your liking.  

I served this on top of a fresh bed of organic baby spinach and dressed with olive oil and fresh lemon juice.  It was delish!  Oh yes – it is whole30 compliant and low fodmap, too.

Why don’t I cook salmon more frequently?  I have no idea.  This was really easy to prepare.  Hope you enjoy ~

Paleo Shredded Beef Dinner made EASY!


Shredded Italian Beef Dinner

This dinner is super-easy to put together and very tasty, too!  It’s all about having the right ingredients on hand.  I had purchased a 1 lb package of “Slow Roasted Shredded Beef” in my last order from US WELLNESS MEATS and it was thawed and ready to heat up.  Did I mention that this beef is 100% grass-fed and grass-finished?  ANDDDD it is already cooked (without any additives).  What could be easier?  The following prepares dinner for 2 in just a few minutes!  YUMMM!

  • 1/2 lb. Slow Roasted Shredded Beef (@$8 from US Wellness)
  • 4 Olive Oil-Packed Sun dried tomatoes, cut in small ribbons
  • 8 Ripe Olives or Kalamatas
  • Sea Salt and Black Pepper to taste
  • 1 Tablespoon Coconut Oil
  • 1 Organic Zucchini, halved and sliced into half rounds
  • I teaspoon Italian Seasoning Blend

In small skillet, combine beef, sun dried tomatoes and olives.  Season with salt and pepper to taste and heat.  Heat coconut oil in a medium size skillet.  Add zucchini and seasoning.  Saute 5-7 minutes until just tender.

I had a leftover sweet potato pancake in the fridge, and added it to the dinner plate stack.  Get creative.  Lots of good veggies out there!

The result?  A quick and tasty dinner that is nutritious and Paleo and FODMAP free.  Yay!

Serve warm and ENJOY!

Perfectly Paleo: Pineapple and Berries


Pineapple and Berries

Since I adopted the whole30 philosophy of food consumption, I have occasionally missed having a little something sweet at the end of my meal.  I shy away from too many fruits also – so this is a bit dangerous for me to have in the house.  BUT – If you are looking for a sweet treat to compliment your nutritious and protein rich lunch or dinner …  This is it.  (As long as you have a good blender or food processor.)  Of course, if you have organic fruit available, that would be my preference.  

  • 1 cup fresh pineapple sections, frozen
  • 1/2 cup fresh red raspberries

Process frozen pineapple till it is sorbet-like in consistency.  I did not have to add any liquid.  Scoop it up into individual serving bowls and top with a few fresh raspberries!  Oh yep.  This is Paleo, whole30 (in limited quantities) and FODMAP friendly.  Any leftovers are easily frozen and scooped out at a later date.   

I’m not kidding.  It was that easy 🙂


Cold Feet? The trouble could be FODMAPs ….

I had never heard the word FODMAP before last week.  I did not know what it meant.  But … I now suspect that FODMAPs are a big problem for me.

I have complained of having very cold hands (and feet and even my nose) for many years.  My suspicion was that a food related allergy or sensitivity was to blame, but I have never been able to pinpoint a troublesome group of foods.  My symptoms were seemingly very random.  Really … and apple?  then an organic mango?  then watermelon?  What do they have in common?  High FODMAPs!!!

From the website Whole30 – discussion of doing an “autoimmune Whole 30”:

We briefly mentioned FODMAPs in Chapter 10 of It Starts With Food. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols”—a collection of fermentable carbohydrates and sugar alcohols found in various foods, like grains, beans, vegetables, and fruits. FODMAPs are poorly absorbed, thereby “feeding” gut bacteria and causing a host of IBS (irritable bowel syndrome)-related symptoms, including abdominal bloating and distension, excess gas, abdominal pain, nausea, changes in bowel habits (diarrhea, constipation, or a combination of both), and other gastro-intestinal symptoms.

Thank you! Thank you! Thank you! Thank you! Thank you! Thank you to the fine people at WHOLE9 / WHOLE30 … I have modified my 30 day challenge to eliminate this troublesome group of foods – and VOILA!  No more cold hands.  or feet.  or anything else.  I cannot believe how easy this was, after struggling so long to find comfort.

Click here for a SHOPPING LIST of whole 30 compliant LOW FODMAP foods.