Shepherd's Pie

Shepherd's Pie

Ingredients:

5 cups garlic mashed potatoes

1 Tbsp grass-fed ghee

1 large onion, diced

1 cup diced carrots

1 lb pasture-raised ground beef or bison

1 cup frozen peas

2 Tbsp cassava flour

1 tsp Redmond real salt or Celtic sea salt

2 tsp italian seasoning

1/4 cup red wine or red wine vinegar

1/4 cup bone broth

Parmigiano Reggiano, optional for topping

Directions:

Heat ghee in a large pan on medium heat

Add diced onion and cook until soft

Add diced carrots and cook for another 5 minutes, stirring occasionally

Add beef and stir to break up the meat

Add peas, flour, salt, seasoning, red wine, and broth and stir to combine

Simmer on low while oven preheats to 400F

Once preheated, layer filling into a casserole dish and spread the mashed potatoes on top

Option to top with a thin layer of freshly grated Parmigiano Reggiano

Bake for 20-25 minutes until top is slightly golden

Turmeric Maple Breakfast Patties

Turmeric Maple Breakfast Patties

Ingredients:

1 tsp red palm fruit oil

1 lb pasture-raised ground meat

2 Tbsp pure maple syrup

1/2 tsp Redmond real salt or Celtic sea salt

1 tsp garlic powder

1 tsp onion powder

1/4 tsp turmeric powder

Directions:

Heat red palm fruit oil in a large skillet over medium heat

Mix the rest of the ingredients in a large bowl

Form into patties

Add patties to the pan once it’s hot

Cook for roughly 7 minutes on each side, flattening with a spatula as you flip

Continue flipping every few minutes until patties are slightly browned

Serve and enjoy

Savory Chicken Liver Pate

Savory Chicken Liver Pate

Ingredients:

3 Tbsp duck fat

1 large yellow onion, chopped

1 lb pasture-raised chicken livers

2 large pasture-raised hard-boiled eggs, peeled and chopped

2 Tbsp stone-ground mustard

1/2 tsp paprika

Redmond real salt or Celtic sea salt, to taste

Directions:

Put 1 Tbsp of the duck fat in a medium skillet over medium heat

Add the onion and saute until soft and slightly browned, roughly 5 minutes, then transfer the mixture to a blender or food processor

Rinse then pat the livers dry

Add the remaining 2 Tbsp of duck fat to the skillet

Fry the livers in a single layer, working in batches if needed, until browned on the outside and still slightly pink on the inside, roughly 3 to 5 minutes per side

Add the cooked livers, hard-boiled eggs, mustard, and paprika to the blender or food processor

Blend or pulse until roughly mixed and combined, keeping a bit of texture

Add redmond real salt or himalayan salt and black pepper, to taste

Transfer to a container

Cover and place in the fridge to chill before serving

Sweet Chicken Liver Pate

Sweet Chicken Liver Pate

Ingredients:

8 oz pasture-raised chicken livers

2 Tbsp duck fat or unsalted grass-fed butter

1/2 cup unsalted grass-fed butter, melted

1 small shallot, diced

1/4 cup raw cream or full-fat coconut milk

1/4 cup raw apple cider vinegar

1 tsp Redmond real salt or Celtic sea salt

1 tsp fresh thyme leaves

1/2 tsp black pepper

1/2 tsp ground cinnamon

1/2 tsp ground nutmeg

Directions:

Rinse and pat the livers dry

Melt 2 Tbsp of duck fat (or unsalted grass-fed butter) in a medium skillet over medium heat

Add the shallot and cook until it begins to soften, about 3 minutes

Add the livers and saute for about 3 minutes per side. The insides will still be a little pink

Transfer the shallot and livers to a blender or food processor

Add the melted butter, cream or coconut milk, vinegar, salt, thyme, pepper, cinnamon, and nutmeg then blend until completely smooth

Pour the pate into a container or jar, then place in the fridge to chill

Instant Pot Garlic Mashed Potatoes

Instant Pot Garlic Mashed Potatoes

Ingredients:

8 cups of peeled and diced yellow or russet potatoes (roughly 5 large or 7 medium)

1 cup bone broth

3 tsp garlic powder

1 tsp Redmond real salt or Celtic sea salt

2 Tbsp grass-fed butter or ghee

Parsley, optional for garnish

Directions:

Combine all ingredients except butter in an instant pot and set to manual for 12 minutes

Quick release, then add butter or ghee and mash potatoes (an immersion blender works best for making them creamy) until liquid is absorbed

Garnish with parsley and enjoy

Seared Honey Garlic Beef Heart

Seared Honey Garlic Beef Heart

Ingredients:

1 lb pasture-raised beef heart, cleaned and thinly sliced

1/3 cup coconut aminos

1 Tbsp raw honey

2 garlic cloves, minced

2 Tbsp grass-fed ghee

Directions:

Place the beef heart slices in a shallow dish

In a small bow, mix together the coconut aminos, honey, and garlic

Pour the marinade over the heart and mix well to coat

Cover and place in the fridge overnight

The next day, remove the heart slices from the marinade

Preheat a large skillet over medium high heat

Heat the ghee in the hot skillet, then add the heart slices

Sear quickly so they’re browned on the outside but still pink on the inside, about 3 minutes

Add more ghee between batches if needed

Serve and enjoy

Bacon Wrapped Liver

Bacon Wrapped Liver

Ingredients:

1 lb pasture-raised chicken livers

1/3 cup dry white wine or white wine vinegar

1 tbsp raw apple cider vinegar

4 garlic cloves, minced

1/2 tsp Redmond real salt or Celtic sea salt

1/4 tsp black pepper

4 sprigs fresh rosemary, cut into 2-inch lengths

4 oz pasture-raised nitrate-free bacon

2 tbsp unsalted grass-fed butter

Directions:

Rinse the livers and pat dry, then place in a glass container

Add the wine, vinegar, garlic, salt, and pepper. Use your hands to coat the livers in the marinade

Cover and place in the fridge overnight

The next day, remove from the fridge

Wrap each piece of liver and rosemary sprig in a slice of bacon. You can use toothpicks to secure the bacon closed

Heat butter in a large skillet over medium heat

Fry the livers in the butter until the bacon begins to brown, about 3 minutes per side. The livers will be cooked but still pink in the middle

Serve warm and enjoy

Classic Heart Jerky

Classic Heart Jerky

Ingredients:

2 lbs pasture-raised beef heart

1/4 cup coconut aminos

2 Tbsp pure maple syrup

1/4 cup raw apple cider vinegar

Juice of 1/2 a small lemon

1/2 tsp black pepper

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp Redmond real salt or Celtic sea salt

Directions:

With a sharp knife, slice the heart into 1/4 inch thick strips (this is easiest when the heart is still slightly frozen)

Place the slices in a large bowl

Mix the rest of the ingredients together in a separate bowl. Taste and add more spices to your liking

Once you achieve the flavour you like, pour the marinade over the heart slices and mix well with your hands to ensure all pieces are covered

Cover and place in the fridge to marinate overnight

The next day, take out the meat strips and pat them dry with a paper towel. Sprinkle with additional salt

Place the strips with space between them in a dehydrator

Set to 160F for about 10 hours

Remove the jerky from the dehydrator when it’s fully dried and has the consistency of beef jerky

*Note: If you don’t have a food dehydrator, you can turn your oven to it’s lowest setting (usually 170F) and place the strips on a wire rack set inside a rimmed baking sheet and bake them for about 10 hours. Since ovens don’t circulate air as well as dehydrators, the process of removing moisture from the meat takes longer in an oven. You’ll want to check every few hours to let the moisture escape that’s being released from the meat

Grilled Heart Skewers

Grilled Heart Skewers

Ingredients:

12 oz pasture-raised beef heart

5 skewers

1/3 cup extra-virgin olive oil

3 Tbsp raw apple cider vinegar

1/2 tsp Redmond real salt or Celtic sea salt

1/2 tsp ground cumin

1/4 tsp black pepper

1/8 tsp ground cayenne

Lime wedges, for serving

Directions:

Clean the beef heart by trimming the hard white exterior fat and any visible membranes with a sharp knife. Cut out any visible ventricles from the top of the heart, then rinse with cold water

Cut the cleaned heart into 1 inch cubes

Place the heart cubes in a medium mixing bowl

Add all ingredients for the marinade and mix well to combine

Cover and place in the fridge overnight

The next day, preheat grill to high heat

Skewer the meat with roughly 5 cubes per skewer

Grill until slightly charred on the surface and medium-rare inside, about 5 minutes, turning the skewers over midway

Serve immediately, topped with a sprinkle of salt and squeeze of lime juice

Italian Roasted Sweet Potatoes

Italian Roasted Sweet Potatoes

Ingredients:

2 medium sweet potatoes, cut into 2-inch cubes

1 Tbsp extra-virgin olive oil (I recommend robust UP standard such as Sunshine Coast Olive Oil)

1 Tbsp italian seasoning

Redmond real salt or Celtic sea salt, to taste

Directions:

Preheat oven to 350F

Line a baking sheet with a silicon liner or parchment paper

Toss the cubed sweet potatoes with olive oil, Italian seasoning, and salt

Spread evenly on the baking sheet

Bake in the oven for 30 minutes or until cooked through

While baking, check occasionally and gently stir as needed

Strawberry Banana Gummies

Strawberry Banana Gummies

Ingredients:

3 cups frozen strawberries

1 banana

1 Tbsp raw honey

1 Tbsp pure maple syrup

8 Tbsp grass-fed gelatin powder

2 Tbsp orange juice (not from concentrate)

Pinch of Redmond real salt or Celtic sea salt

Coconut oil for greasing an 8x8 glass dish

Directions:

Over medium heat, cook the frozen strawberries down, stirring frequently, until they’re soft and squishy

Transfer to a blender and blend until smooth

Add in banana, honey, maple syrup, OJ, salt, and blend again until smooth

Slowly add in 8 Tbsp of gelatin, one at a time, blending after every couple so it doesn’t clump

Once it’s the consistency of a smoothie, pour immediately into an 8x8 coconut oiled dish. Don’t let it sit in your blender for too long or it will turn into jello and you won’t be able to pour it out

Let cool in fridge for at least 30 minutes

Once they’re firm, cut into squares with a knife, and separate the squares

Store in an airtight container in the fridge

Homemade Nut Mylk

Homemade Nut Mylk

Ingredients:

1 cup soaked nuts or seeds of choice (almond, walnut, macadamia, brazil, pecan, cashew, baru, hemp, etc)

4 cups filtered water

1-2 medjool dates, pitted (or 1-2 Tbsp of pure maple syrup or raw honey)

1 tsp MCT oil (optional)

pinch of vanilla powder (optional)

pinch of Redmond real salt or Celtic sea salt(optional)

pinch of ceylon cinnamon (optional)

Directions:

Place 1 cup of nuts in a bowl and cover with filtered water so they’re submerged. Add a pinch of sea salt

Let soak on the counter for about 7 hours, or overnight

Drain and rinse

Place nuts or seeds in a blender, and add 4 cups of new filtered water

Blend for 30 seconds to 1 minute

Pour the nut mylk mixture through a nutmylk bag, cheesecloth, or a fine mesh strainer

Squeeze out as much of the liquid as you can

Pour the nut mylk back into the blender and add the remaining ingredients

Blend for another 30 seconds to 1 minute

Strain the mixture one more time for extra smoothness if you desire

Pour into a glass jar and store in the refrigerator for 4-5 days

Creamy Nutritional Yeast Dressing

Creamy Nutritional Yeast Dressing

Ingredients:

1 cup unfortified nutritional yeast

1/3 cup raw apple cider vinegar

1/4 cup coconut aminos

3 garlic cloves, minced

pinch of Redmond real salt or Celtic sea salt

1/3 cup extra-virgin olive oil

Directions:

Combine all dressing ingredients except the olive oil into a blender

Blend on a low setting while slowly adding in the olive oil until smooth

Next Level Bone Broth

Next Level Bone Broth

Ingredients:

1-2 lbs pasture-raised beef marrow bones or ham hocks

2 pasture-raised chicken livers

2 chicken feet (for extra gelatin)

2 egg shells (for extra minerals)

1 Tbsp raw apple cider vinegar

1 Tbsp Redmond real salt or Celtic sea salt

1 tsp dried oregano

1 tsp dried rosemary

1 tsp dried thyme

1.5 tsp black cumin seeds

1 tsp minced garlic

1 inch sliced ginger, or 1.5 tsp ginger powder

1 inch sliced turmeric, or 1.5 tsp turmeric powder

1/2 tsp cayenne

3 whole cloves

1 cup chopped stinging nettles (or 2 Tbsp dried)

1 cup chopped dandelion greens

Directions:

If you are using raw bones, especially beef bones, it improves flavour to roast them in the oven first. Place them in a roasting pan and roast for 30 minutes at 350

Then, place the bones in a large slow cooker

Pour filtered water (roughly a gallon/16 cups) over the bones and add the vinegar

Let sit for 20-30 minutes in the cool water

Add the rest of the ingredients, then turn the slow cooker on high for 45 mins - 1 hour

Once it’s bubbling, reduce to low for 24-36 hours

During the first few hours, you may need to remove impurities that float to the surface. A frothy/foamy layer can form and be easily scooped off with a large spoon. Throw this part away. Check it every 30 minutes for the first 2 hours to remove this

After 24-36 hours, remove from heat and let cool slightly

Strain into a large pot

When cool enough, store in glass jars in the fridge for up to 5 days, or freeze for later use

Serve in a mug or bowl, or use as a base in soups/stews

Tahini Spice Freezer Fudge

Tahini Spice Freezer Fudge

Ingredients:

1 cup coconut oil or grass-fed ghee

1 cup tahini

1 Tbsp raw honey

4 Tbsp raw cacao powder

1.5 tsp ceylon cinnamon

1.5 tsp turmeric

1.5 tsp maca powder (optional. Omit if you have PCOS)

1 tsp vanilla

1/4 tsp Redmond real salt or Celtic sea salt

Directions:

In a medium saucepan over low heat, melt the coconut oil, then whisk in the tahini

Add the honey and stir until well combined

Add the cinnamon, turmeric, maca, cacao powder, vanilla, and salt, and whisk until well incorporated

Remove from heat

Use a Tbsp to scoop the sauce into silicon molds or an ice cube tray

Place the molds or tray in the freezer for a few hours to set

Store in the freezer or fridge to keep their shape, and pop them out when you’re ready to enjoy

Green Ice Cubes

Green Ice Cubes

Ingredients:

1/3 cup water

2 pounds fresh spinach, washed (or other leafy green such as kale, chard, etc)

Directions:

Preheat a wok or sauté pan over medium heat

Add water and half the spinach. Cover and cook for 1 minute

Stir and add the remaining spinach. Cover and let wilt for 1 to 2 minutes

Remove from heat and allow to cool a few minutes, or rinse with cool water

Place spinach in a strainer to remove excess liquid

Roughly chop spinach and divide evenly among a silicone ice cube tray

Freeze

Once frozen, place the cubes in an airtight, resealable container

Add these spinach cubes to recipes such as green smoothies, scrambled eggs, or marinara sauce

Black Bean Brownies

Ingredients:

2 cups cooked sprouted black beans (canned options are Sprague and Eden brands. They’re soaked and pressure cooked for convenience and ease of digestion)

3 free-range eggs (or egg substitute such as 1/2 mashed banana, 1/4 cup applesauce, 2 tsp gelatin, 1 Tbsp ground flaxseeds or chia seeds per egg)

1/4 cup coconut oil

1/4 cup raw honey, or pure maple syrup

1 Tbsp vanilla

1/3 cup cacao powder

1 tsp baking powder

1/2 tsp baking soda

1/2 cup dark chocolate chips (Lily’s or Enjoy Life) optional

Directions:

Grease a 9 " inch pan. Line with parchment paper

Place all the ingredients in a blender or food processor and blend until it’s liquid with no lumps. You may need to add a bit of filtered water if you’re using an egg substitute such as gelatin, flaxseeds, or chia seeds

Stir in the chocolate chips if using

Pour into the cake pan

Bake in a preheated 350 degree oven for 30-35 minutes or until a toothpick inserted in the center comes out clean

Cool for 10 minutes

Remove from pan, and cool completely before serving

Cover and refrigerate over night. These taste best cold straight out of the fridge