Loaded Sweet Potatoes

Monday is our meatless night. To make something nutritious without skimping on vital proteins is always a challenge. This recipe includes beans and sour cream, and it is usually served with coleslaw tossed with my homemade fermented mayonnaise which has eggs in it.

4 medium sweet potatoes
2 Tbs grass fed butter
½ cup canned black beans, drained (if possible use “Eden” brand, without BPA in a can)
2 medium tomatoes, diced
½ cup cilantro, minced
1 ½ tsp ground cumin
1 tsp dried oregano
¼ tsp garlic powder
Salt and pepper to taste (to balance out the sweetness of the potatoes, you might need to use slightly more salt than what you are used to)
½ cup green onion, chopped
Organic sour cream

1. Preheat the oven to 425 F. Prick potatoes all over with a sharp knife. Place them on an oven proof dish and bake until very soft, about 45min.
2. Meanwhile, sauté half of the green onions in butter on a large skillet over low heat. Add drained beans and tomato and sauté for another 5 minutes.
3. When the potatoes are done, split them down center and gently scoop all the flesh out into the skillet with green onions and beans. (Make sure not to rip the skins and leave the original form as much as possible). Add the remaining 1 tablespoon of butter. Season with cumin, oregano, garlic powder, salt and pepper. Add in cilantro – mix well.
4. Scoop the potato mass back into the skins, garnish with 1 tablespoon sour cream and remaining green onions. Serve with cabbage, carrot coleslaw. Enjoy!

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Hearty Quinoa Porridge

RAC_8383(Soaked overnight)
Serves 4


1 cup quinoa
2 cups filtered water
1 Tbs whey or lemon juice
2 Tbs butter
1 clove garlic, chopped (optional)
½ cup chopped onion
½ cup grated zucchini
3 slices nitrate free bacon, finely chopped
1-2 Tbs finely chopped kale
Sea salt and black pepper to taste

  • Mix quinoa, water and whey (or lemon juice) in a pot. Cover and leave on a counter top overnight.
  • In the morning drain the water and rinse quinoa in a mesh colander. Then put it back in the pot and pour filtered water just to cover. Cover and cook on a low heat for about 10 minutes or until all the water is evaporated.
  • While quinoa is cooking melt 1 Tbs butter in a skillet, add bacon, onions, zucchini and garlic.  Sauté until softened.
  • Add sautéed veggies and bacon to cooked quinoa together with chopped kale, 1 Tbs of butter, salt and pepper.
  • Enjoy!
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Fermented Fish

Fermented SalmonIngredients:

15 oz (430g) of fresh mackerel or salmon filets
1 small white onion
1 Tbs of sea salt
½ Tbs of black peppercorns
3 bay leaves
½ tsp of coriander seeds
Some fresh dill or ½ tsp dill seeds
½ cup whey

1. Cut the fish into bite-size pieces.
2. Peel and slice the onion.
3. Put the fish in a glass jar, layering with onions and all the spices.
4. In a separate dish dissolve 1 tablespoon sea salt in ½ cup water and add ½ cup whey. Mix and pour this brine over the fish. Add some water if the fish is not covered by the brine.
5. Close the jar tightly and leave to ferment at room temperature for 3-5 days, then store in the fridge for up to a month.

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Baked Mackerel


3-4 mackerel filets
½ medium onion, sliced in rings
2 Tbs avocado oil
Juice from ½ lemon
Salt and pepper to taste

  • Preheat the oven to 350F.
  • Rub the fish filets with avocado oil, lemon juice salt and pepper with your hands.
  • Place it in an oven safe dish and top with onion rings.
  • Bake for about 20 min.

NOTE: You can add other vegetables in the pan along with the fish to make it a one dish dinner. I baked broccolini and they came out perfect.

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Chicken Breast & Cabbage Bake



4 organic or pasture raised, chicken breasts RAC_8996
½ medium cabbage
4 medium carrots, cut in 2” pieces
2 stalks celery, cut in 2” pieces
2 cloves garlic, crushed (optional)
2 Tbs olive oil
1 Tbs wild pesto (or any other pesto you have on hand)
Salt and pepper

  • Preheat oven to 350F.
  • Rub the chicken breasts with avocado oil, garlic, pesto, salt and pepper.
  • Cut the cabbage into 4 wedges and season it along with carrots and celery with avocado oil, salt and pepper.
  • Arrange the chicken breast and cabbage wedges in alternating pattern in a baking dish. Put the carrots and celery along the sides of the dish.
  • Bake for about 40-45 min.

NOTE: Do not overcook or the chicken will dry out. To check for optimal doneness, cut the thickest part of the breast with a sharp knife to see if clear juice is running.

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Fresh Cabbage & Carrot Salad



½ medium cabbage
3 medium carrots
½ medium red onion, sliced
2 Tbs fresh parsley, minced
2 Tbs olive oil
1 Tbs apple cider vinegar
½ tsp sea salt
¼ tsp black pepper
¼ tsp coconut sugar

  • Shred the cabbage and carrots in a food processor.
  • Put into a big bowl and add all the remaining ingredients.
  • With your clean hands massage and mix the vegetables together.
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Piggy Spare Ribs


3-4 lbs pasture raised, pork spare ribs
3 medium carrots
3 celery stalks
3 Tbs avocado oil
½ tsp black pepper
1 ½ tsp sea salt
½ tsp dried thyme (or 1 Tbs fresh)
2 cloves garlic, crushed
1 cup filtered water

  1. Preheat the oven to 300F.
  2. In a small bowl combine avocado oil, salt, pepper, thyme and garlic.  Rub with your hands on the ribs.
  3. Put ribs, carrots and celery in a cast iron pot.
  4. Pour 1 cup water on top and cover with lid.
  5. Bring the pot to a boil on stove top.
  6. Transfer the pot to the oven and bake for 2 ½ – 3 hours. Do not open lid while cooking. Serve it with Fresh Cabbage & Carrot Salad
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Chicken Liver Pate

Memories of liver go way back to my childhood. Liverwurst sausage that my dad loved so much, pan fried chicken livers with mushrooms, pates and many other mouth watering dishes.

It is really a shame to see liver from any animal go to waste, simply because people RAC_8250these days don’t seem to appreciate the nutritional value of it.  Liver is packed with vitamins A, D, E, K, B12 and folic acid, and minerals such as iron and copper. All of these nutrients are powerful helpers when it comes to detoxifying your body.


3 Tbs grass fed butter
¼ cup tart apple, peeled, cored, and chopped
2-3 shallots, thinly sliced
½ tsp freshly grated lemon zest
8 oz raw chicken livers, well trimmed
3 Tbs brandy
1 Tbs fresh thyme
1 tsp fresh tarragon
½ cup heavy cream (from grass fed cows)
Sea salt and black pepper

  1. Melt 2 tablespoons of butter in a large skillet over low heat.  Add the apple, shallots and lemon zest. Sauté for 4 minutes or until the apples and shallots are soft.
  2. Add the liver, brandy, thyme, and tarragon – increase the heat to medium. Cook for about 5-7 min. or until the liquid evaporates and the liver is not pink inside.
  3. Transfer to a food processor fitted with a metal blade. Add the remaining 1 tablespoon of the softened butter and process until smooth.
  4. Whip the cream with a electric mixer in a large bowl on medium speed until soft peaks form. Season with salt and pepper. Raise the speed to high and beat until the peaks are almost firm but not stiff.
  5. Fold the liver pate slowly and gently into the whipped cream until well incorporated. Cover and refrigerate for at least 30 mins before serving.
  6. Enjoy on fresh sourdough bread, or sliced vegetables.
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Lentil Salad



1 cup dry lentils
1 bay leaf
2 cups filtered water
1 Tbs whey or lemon juice
½ cup roasted bell peppers, chopped (In summer time I use 1 cup of diced fresh cucumber instead of roasted bell peppers)
½ cup onion, chopped
2 Tbs parsley, finely chopped
1 Tbs cilantro, finely chopped
Salt and pepper to taste

For the Dressing:

1 garlic clove, crushed
2 tsp Dijon mustard
1 Tbs apple cider vinegar
3-4 Tbs olive oil

  1. Put lentils in a pot, cover with filtered water, mixed with whey or lemon juice and soak overnight or at least for 7 hours.  NOTE: If using sprouted lentils skip this step.
  2. Rinse soaked lentils, cover with fresh water, throw a bay leave in and boil for about 5-7 min. Drain in a colander.
  3. Put the lentils in a big salad bowl and add all other ingredients.
  4. To make a dressing, put all ingredients in a small bowl and whisk with a fork until emulsifies.  Pour it on the lentils and mix well.  Enjoy the salad with sea food, chicken, beef or even with eggs for breakfast.
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Rasa’s Butternut Squash Soup


1 medium sized Butternut squash (or any other pumpkin family vegetable)
3 large organic red potatoes, unpeeled
1 bulb of garlic, unpeeled
12 cups homemade chicken stock
1 scant Tbs Celtic sea salt
1 tsp cumin
½ tsp turmeric
¼ tsp cayenne pepper (less if you don’t like the slight burn)
For garnish:
6 slices nitrate free bacon
2 Tbs tiny chopped parsley
Organic sour cream

  1. Preheat the oven to 350F. Wash and cut the butternut squash in half lengthways.  Arrange it on a pan flesh side down. Wrap the whole garlic bulb in parchment paper and put it in the oven together with butternut squash. Bake everything for about 1h, or until the squash feels soft when pierced with a sharp knife.
  2. Arrange the bacon slices on a smaller sheet and put it in the oven at the same time. Keep an eye on the bacon; it may be done before everything else is. You want it crispy, but not burned.
  3. While the squash and garlic are baking, wash and cut the potatoes in about 4-6 pieces each.
  4. Take everything from the oven and let the squash cool a bit.  Meanwhile put potatoes in a pot with chicken stock and bring it to a boil.  Scoop the butternut squash out, leaving the skin and put it in the pot with the potatoes. Now peal the garlic and also put it in the same pot. Bring everything to a boil, lower the heat and simmer for about 10-15 min.
  5. Put all the spices in and blend it with an immersion blender until smooth.
  6. Ladle the soup in bowls, garnish with tiny cut up crispy bacon, chopped up parsley and sour cream and enjoy.
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