Breakfast-Dinner-Cookies

I felt like an update was in order so here we go. Some good recent eats and things:

The garden I was inspired to grow after having access to one of epic proportions in NZL now kicks ass. This is the progress from around 4-5 weeks.  From left to right: Rosemary (cutoff), Carrots/Thyme, Kale, Cabbage, Cucumber (and lots of Mint in pots and behind). I ate the carrots already and planted Basil, Summer Squash, and Tomatoes!

Lemon Pepper Kale Omelette

A breakfast with little carbs, but incredible tasty. Cook 3 egg whites in a pan with some Kale and mini sweet red peppers on top, fold after a while and cook some more with some lemon. Plate and top with the yolks, avocado on the side, and Sea Salt and Cayenne Pepper over everything. More lemon if desired. Yolks are healthier and tastier raw. Whites are healthier and tastier cooked. Nuff said.

A winner. Cayenne Pepper is a lot better for you than black.

Not as pretty, but almost as good. The left is the Brassica Special (class of veggies) and the right is GF Low Carb Chocolate Chip Cookies.

Some baked chicken breast w/ random herbs/spices sliced on top of the key players: mashed cauliflower, asparagus, and bok choy. All steamed and topped with a little butter and balsamic. 

For the mashed cauliflower: Cauliflower steamed w/ 3-5 Garlic Cloves, then Food processor-ed for a while with Rosemary, Oregano, Butter, Raw Milk, Sea Salt, Cayenne Pepper. Watch the pepper and garlic amounts, they are strong!

For the cookies (3): 1 egg, 2T butter, 1/8c Milk, 1/8t Baking soda, 3/4c Almond Flour, 1/4c Coconut Flour, 1 small packet Xylitol (maybe 1t), Handful Dark Chocolate Chips 73%, pinch Sea Salt, 1t Vanilla

Add more milk or more almond flour if you need to achieve better dough consistency. Bake until browned (for me toaster oven 350º ~15 minutes).

I realized that the key players in the dough for the cookies are simply almond flour and coconut flour in your desired ratio (more almond=more chewy/dense more coconut=more light airy),  milk (raw of course), vanilla, sea salt and sweetener. So if you just feel like making some dough to eat mix up w/ some Xylitol or Honey and go at it, adding chocolate chips, crystalized ginger, nuts, dried fruit etc for a splurging snack/dessert.

I liked this.

Everyone Should Eat French Toast

I've been loving the fact that I can drink milk again recently, without feeling bad (in fact, feeling better, and still can't drink pasteurized). Raw Milk rules! It opens up a lot more recipes, or at least makes them more convenient/enjoyable. I don't like opening up a can of coconut milk for just a little bit, and don't want to buy or make nut milks, because I'd rather get my nut intake elsewhere, where it's cheaper/tastes better anyways.

w/ a little Maple Syrup, Raspberries, and the Extra Batter as an Omelet

Thus, we have French Toast. It's so damn easy with these two recipes. Memorizeable.

• 3/4c Coconut Flour
• 1t Baking Powder
• 1/2t Salt
• 6 Eggs
• 1/2c Butter
• 2T Honey

Mix all together well, (soften butter to avoid chunks), put in greased pan and bake 350ºF for 40 minutes.


I made this bread twice recently for my family and I to enjoy, it's quite good. Like healthy white bread/pound cake that's not very sweet. Not too dry, a little dense, not too much or too little flavor. And too easy!

My Dad enjoys with Banana and Date

Thus, I had to make FT. and it was delicious. For 1 serving:

• 30ml (1/8c) Milk
• 1 Egg
• Pinch of Vanilla Extract
• Cinnamon
• Salt
• 2x 1" Slices

I recommend going a bit thinner than I did on the slices for a more moist french toast experience.


And of course i'm only using sea salt, grass fed kerrygold butter, free range soy free eggs, and raw honey. Their conventional equivalents pretty much have nothing worth eating, except maybe the eggs.


And all of this except whatever you top your FT w/ is not super calorie dense, or unbalanced in any one macronutrient. I'd estimate it to be relatively equal protein/fat and MAYBE a little lower carb, but not by much. Perfecto

How to Make Big Mac Sauce

First I'd like to plug here that I updated my website with a post from my first race of the year! 

I know it's not pretty, but this was me accidentally recreating the McDonald's Big Mac Sauce. Wasn't planning on posting this until I was pretty stoked since it tasted delicious (and childhood). The key:

OLIVES+CIDER VINEGAR+FRESH THYME+EGG YOLK=BIG MAC SAUCE


The red pepper maybe helped out a bit, along with the flavor from the browned egg white and mince. There was some coconut oil mixed in the egg yolk too.

This was the best massive Salmon salad ever. There's no wild salmon here but you can always find quality canned wild salmon (NOT PINK, that's more lame). It was an epic sun dried tomato basil avocado bacon sando as a salad but butter.

I used a massive dreamy avo, a little leftover bit of an amazing simple tomato soup recipe on the bottom combined with fresh and sun dried tomato, Japanese pumpkin is always delicious, Bacon is always delicious, and a little soy sauce NEVER hurts.

Fresh Basil from the garden on top for some extra love and presentation.


I also came across this recently so figure I'd share it:

How to Store Vegetables without Plastic

Artichokes‐ place in an airtight container sealed, with light moisture.

Asparagus‐ place them loosely in a glass or bowl upright with water at room temperature. (Will keep for a week outside the fridge)
Avocados‐ place in a paper bag at room temp. To speed up their ripening‐ place an apple in the bag with them.
Arugula‐ arugula, like lettuce, should not stay wet! Dunk in cold water and spin or lay flat to dry. Place dry arugula in an open container, wrapped with a dry towel to absorb any extra moisture.
Basil‐ is difficult to store well. Basil does not like the cold, or to be wet for that matter. The best method here is an airtight container/jar loosely packed with a small damp piece of paper inside‐left out on a cool counter.
Beans, shelling‐ open container in the fridge, eat ASAP. Some recommend freezing them if not going to eat right away
Beets‐ cut the tops off to keep beets firm, (be sure to keep the greens!)by leaving any top on root vegetables draws moisture from the root, making them loose flavor and firmness. Beets should be washed and kept in and open container with a wet towel on top.
Beet greens‐ place in an airtight container with a little moisture.
Broccoli‐ place in an open container in the fridge or wrap in a damp towel before placing in the fridge.
Broccoli Rabe‐ left in an open container in the crisper, but best used as soon as possible.
Brussels Sprouts‐ If bought on the stalk leave them on that stalk. Put the stalk in the fridge or leave it on a cold place. If they’re bought loose store them in an open container with a damp towel on top.
Cabbage‐ left out on a cool counter is fine up to a week, in the crisper otherwise. Peel off outer leaves if they start to wilt. Cabbage might begin to loose its moisture after a week , so, best used as soon as possible.
Carrots‐ cut the tops off to keep them fresh longer. Place them in closed container with plenty of moisture, either wrapped in a damp towel or dunk them in cold water every couple of days if they’re stored that long.
Cauliflower‐ will last a while in a closed container in the fridge, but they say cauliflower has the best flavor the day it’s bought.
Celery‐ does best when simply places in a cup or bowl of shallow water on the counter.
Celery root/Celeriac‐ wrap the root in a damp towel and place in the crisper.
Corn‐ leave unhusked in an open container if you must, but corn really is best eaten sooner then later for maximum flavor.
Cucumber‐ wrapped in a moist towel in the fridge. If you’re planning on eating them within a day or two after buying them they should be fine left out in a cool room.
Eggplant‐ does fine left out in a cool room. Don’t wash it, eggplant doesn’t like any extra moisture around its leaves. For longer storage‐ place loose, in the crisper.
Fava beans‐ place in an air tight container.
Fennel‐ if used within a couple days after it’s bought fennel can be left out on the counter, upright in a cup or bowl of water (like celery). If wanting to keep longer than a few days place in the fridge in a closed container with a little water.
Garlic‐ store in a cool, dark, place.
Green garlic‐an airtight container in the fridge or left out for a day or two is fine, best before dried out.
Greens‐ remove any bands, twist ties, etc. most greens must be kept in an air‐tight container with a damp cloth‐ to keep them from drying out. Kale, collards, and chard even do well in a cup of water on the counter or fridge.
Green beans‐ they like humidity, but not wetness. A damp cloth draped over an open or loosely closed container.
Green Tomatoes‐ store in a cool room away from the sun to keep them green and use quickly or they will begin to color.
Herbs- a closed container in the fridge to kept up to a week. Any longer might encourage mold.
Lettuce‐ keep damp in an airtight container in the fridge.
Leeks‐leave in an open container in the crisper wrapped in a damp cloth or in a shallow cup of water on the counter (just so the very bottom of the stem has water).
Okra‐ doesn’t like humidity. So a dry towel in an airtight container. Doesn’t store that well, best eaten quickly after purchase
Onion‐ store in a cool, dark and dry, place‐ good air circulation is best, so don’t stack them.
Parsnips‐an open container in the crisper, or, like a carrot, wrapped in a damp cloth in the fridge.
Potatoes‐ (like garlic and onions) store in cool, dark and dry place, such as, a box in a dark corner of the pantry; a paper bag also works well.
Radicchio‐ place in the fridge in an open container with a damp cloth on top.
Radishes‐ remove the greens (store separately) so they don’t draw out excess moisture from the roots and place them in a open container in the fridge with a wet towel placed on top.
Rhubarb‐wrap in a damp towel and place in an open container in the refrigerator.
Rutabagas‐ in an ideal situation a cool, dark, humid root cellar or a closed container in the crisper to keep their moisture in.
Snap peas‐ refrigerate in an open container
Spinach‐ store loose in an open container in the crisper, cool as soon as possible. Spinach loves to stay cold.
Spring onions‐ Remove any band or tie and place in the crisper.
Summer Squash‐ does fine for a few days if left out on a cool counter, even after cut.
Sweet peppers‐ Only wash them right before you plan on eating them as wetness decreases storage time. Store in a cool room to use in a couple a days, place in the crisper if longer storage needed.
Sweet Potatoes‐ Store in a cool, dark, well‐ventilated place. Never refrigerate‐‐sweet potatoes don’t like the cold.
Tomatoes‐ Never refrigerate. Depending on ripeness, tomatoes can stay for up to two weeks on the counter. To hasten ripeness place in a paper bag with an apple.
Turnips‐ remove the greens (store separately) same as radishes and beets, store them in an open container with a moist cloth.
Winter squash‐store in a cool, dark, well ventilated place. Many growers say winter squashes get sweeter if they’re stored for a week or so before eaten.
Zucchini‐ does fine for a few days if left out on a cool counter, even after cut. Wrap in a cloth and refrigerate for longer storage.

Ode to Sous Vide

I've really been enjoying the Sous-Vide Supreme I got my mom for Christmas (unfortunately more than her, but hopefully she'll catch on soon). The benefits are endless. I mostly enjoy the convenience, efficiency, and perfect control of cooking.

This post is all about extremely fine tasting food that's stupidly easy to prepare.

Boom! Standard Breaky Ready in Advance

Cinnamon Sea Salt Sweet Potato w/ some PERFECTLY soft boiled eggs from the batch.

Magic revealed.

I used it for this Salmon and it came out amazing. Exploding with flavor from the Turmeric and some Green Curry Paste that was all vacuum trapped inside while cooking.

So tender, not over or underdone.

I enjoyed with some Mashed Cauliflower which I was recently really into after my Mom made some. Steam and then food process! It tastes better than mashed potatoes by far (especially because you can eat pounds of it and feel great). I did Garlic, Rosemary, and Sea Salt in mine.

A bit of Ghee melted over everything is always good.

Some Steamed Carrots and Chard Sauté as well.

I threw some Lamb Loin Chops in before training with a New Zealand Lamb Rub Spice Blend that came with the machine. It was done in an hour but I took it out 6 hours later!

And still perfect medium rare, exploding with flavor.

Along with Coconut Oil on Sweet Potato, Sauerkraut, and Sun Dried Tomato. Those three have sort of become a staple as i've been trying to eat less fiber on my bigger days to help with digestion, and that's really all I need (carbs, fat, probiotic fermented food, sun dried tomato b/c they are awesome).

Persimmons and Chestnuts Go Together

Before I dive in to some recent eats I came across this post on healthy living and how to burn fat the other day and think it really sums everything up in a clear and straight foreword manner.

My first Squash and Sweet Potato Parfait! (kabocha as always)

This is definitely as good or better than your standard fruit and granola parfait. I used leftovers that were herb and turmeric baked and then some Full Fat Strauss Yogurt and a little extra plain whey protein. Delish. Extra Cinnamon of course.

Just ate chestnuts for the first time... and now they are a go to carb source! Pure carbs unlike a normal nut. I found some cooked and vacuum packed although also enjoyed roasting my own.

So delicious to get some glucose/starch recovery going in addition to the fructose heavy Persimmon in my smoothie.

If you just use fructose (fruit=mostly), you replenish liver glycogen more than muscle, and also don't absorb the carbs as well compared to when you get some of each.

Roasted yumminess.

I was afraid of consuming any fructose before, but now use it in moderation and don't feel any negatives. Whey, Persimmon, and Cinnamon for the win. Almost like last year! So much has changed.

 Pretty stoked on finding this Persimmon Tree when a friendly fellow customer at Good Earth in Fairfax (can't wait for the new one!) told me about it as I asked the staff if there were any more Persimmons. Used some in a feast of epic proportions which I may post soon.

One of my better meals enjoyed recently. It didn't take much, but each thing was so good individually and together.

• Wild Smoked Alaska Salmon (8 oz)
• 2 Soft Boiled Free Range Eggs (Sous Vide)
• Prather Ranch Bacon
• Baked Yam w/ Cinnamon
• 1/2 Avocado
• Bubbie's Raw Sauerkraut
• Sun Dried Tomatoes in Olive Oil

I poured the bacon grease over my Yam which is already so delicious with Cinnamon. The creaminess from the mushy egg yolks, avocado, Salmon, Bacon fat, and even the Yam to some degree, combined with the crispy skin of the Yam and meat from the bacon, combined with saltiness/savory sun dried tomato and kraut, PLUS the smokey Salmon and bacon, is amazing.

Also, I started making some quick videos for my parents to learn about nutrition and good eating without me repeating myself in person all the time! Here's a recent one but they are all available on my Youtube Channel.

Egg Porn

I'm stoked on eggs recently for various reasons (beyond the epic nutrition I already knew)

Eggs in a boat?

Watching Ready Steady Cook and other shows in Oz I learned a few things. Like an excellent way to separate yolks from the white! You just crack the egg into your hand and let the white slide out.  I've found putting it in one half the shell first and then your hand works even easier. Perfect separation!

Why would I want them separate? So I can get the yolks delicious runny and raw and the white a little browned and crispy! Not only is this tasty but it's also healthy, since the white contains anti nutrients that block the absorption of the goodies in the yolk, which you don't want to ruin with heat (or oxidize the cholestorol/saturated fat with heat).

Also very nice for making Hollandaise or Bearnaise Sauce! I became obsessed with the stuff after having some with Grilled Cod in the nice hotel in Sydney. 

I make an elementary version, but love it still. You could go all out with the complex style, but I'm a simpleton. The ghee flavor could not be used any better in this sauce. It's in between creamy and sweet almost like the best parts of yogurt+toffee?

• 2-3 Yolks
• 1-2T Ghee
• Pinch of Rice Wine Vinegar
• Salt n' Pepper
• Pinch o' Lemon (Optional)

Also in the egg world, I can now make perfect soft boiled eggs every time! I got my Mom a Sous Vide Supreme for Christmas. (that egg in the back is hardboiled)

The yolks are like fluffy little medallions of awesomeness. Almost runny, but still hold their shape at the same time. Amazing. And you don't have to peel them like hard boiled eggs because they just slide right out. I'll make a bunch and then have 'em ready in the fridge all week.  Can't wait to add them to soups. More from the Sous Vide soon!

 Soft Boiled Goodness with Sea Salt and Cinnamon

 Perfection

 The machine.

 Where the magic happens (that's some lamb which came out perfect medium rare and super tender)

Art.

Aussie Treats

This post is simply a collection of yummy eats/views from my stay in the Land Down Under!

 View from a road ride.

 My host Joel from Tahoe at the top of a MTB ride. View of Bateman's Bay

 Beets from the neighbors! In a Balsamic Salad w/Avo and Grass Fed Beef Rump Roast.

 A glass of Aussie Cabernet-Sauv at a fine restaurant called Terrace Restaurant in Thredbo (rated on of the best in Aus!).  Since I can legally drink here I have a half -full glass of Dry Red Wine 5 nights a week. I've decided it really is healthy and quite enjoyable (read 4-Hour Body).

 My dish was Prosciutto (almost cooked like crispy bacon!) wrapped chicken with Sage (a whole leaf on top turned into a 'Sage chip'), Lemon, and on top of Roasted Pumpkin and Spinach! Divine.

 We got stuck in Jindabyne for 4 days with a broken car and this was my staple meal downtown.  A large salad half Roasted Veggies Salad (thin sliced Eggplant, yam, Onion, Pumpkin w/ basil)- half Feta Arugula Salad (w/ Sundried Tomatoes and Olives and local Goat Cheese), and the Tandoori Chicken from their wraps on top. I also had it with thinly sliced lamb another time.

 My kind of meal!

 For dinner while stranded we went to Brumby's Bar twice which was also my kind of place! Choose your favorite grass fed meat and then an all you can eat salad bar/ buffet with lots of sald and roasted veggie options. Including lots of beets/yams/carrots/mushrooms. And watch them grill perfection right in front of you.

 I got a sirloin stuffed with scallops one night and the lamb shank the other.

 The beach across the street from home away from home.

Not beef lamb heart, a lamb heart sliced and marinated with garlic, red wine leftover, olives, Rosemary from the garden, and Salt and Pepper.

 This is what bacon back home looks like in my standard breaky.

Look at all the fat! Now this is what we have here... And at half the price for free range. (both egg/meat)

Like extreme Canadian Bacon!

It's good but i'm not partial to either kind. Harder to get crispy but still extra tasty. Yes that yolk is separate from the white, but more on that in my next post...(very stoked on this)

 Now for a big-ass Kangaroo Filet! Green Thai Curry Marinade soooo goood!

 After Green Curry Paste, Kaffir Lime Leaves, Pepper, Garlic, and Turmeric, seared both sides.

 In a roast veggie salad!

 With Cinnamon Pumpkin Coconut Oil Pumpkin Squash of course!

 Another beach pic...

 The rest of the Kangaroo in a Garden Salad with Fresh Herbs from the Garden! Kangaroo is awesome because it's grass fed since it is always wild, it's higher in Iron (you can taste it), it's helping the environment because they have too many in Oz, and it's cheaper than grass-fed beef!

 Including lovely Garlic Chives.

 The view from the Quay West Hotel in Sydney, last night before my flight home.