Sauted Chicken Liver by The Nourished Caveman 2

Today I woke up a bit disappointed to find that my ketones were back to traces and my blood sugar was up to 107. But guess what?! That’s what happen when you cheat! And Yes, I cheated, yesterday with a Kombucha chia drink.

I thought I could have that for a snack, as it only has 7 grams of carbs. I guess 7 grams is enough to throw off the ketosis, so I know better now. If I want to “cheat” from now on, I will have some fat or protein, but no more carbs. I have been working too hard to let a meager drink spoil my efforts.

Today’s meal plan looks like repentance ;)


A cup of bone broth and a cup of licorice infusion


Sautéed Chicken Liver with Baby Kale Salad



A water fast has been used for many thousands of years for its therapeutic benefits. From the ancient Greek, until recent medical studies have found that fasting is a great way to jumpstart the detoxing process in the body. Water fasting was widely used a therapy against epilepsy with good results, followed or accompanied by a Ketogenic diet.

As I want to catch back up to my ketones, there will be only water for dinner…we shall see what the morning brings.

These are the other days’ meal plans:

Grocery Haul, Sunday, Monday

Sauted Chicken Liver by The Nourished Caveman 3

sautéed Chicken Liver Recipe with Baby Kale Salad
Prep time
Cook time
Total time
A quick, simple but very nutritious dish. I feel like sauteing in butter always brings the best out of any food. It makes chicken liver especially delicious too!
Recipe type: Main
Serves: 2
  • 4 ounces of chicken livers, cleaned from veins and ligaments.
  • 1 small onion or young white onion
  • 2 tablespoons of butter or ghee
  • Sea salt and black pepper
  • 4 ounces of baby kale leaves (any kind of kale)
  • 2 tablespoons organic apple cider vinegar
  • Sea salt to taste
  2. In a medium skillet melt the butter or ghee
  3. Add the onion sliced thinly and cook gently on a low flame until soft
  4. Pat livers dry with towel or paper towel
  5. Raise the flame to high then add the chicken livers
  6. Saute’ for about 5 minutes before turning to the other side.
  7. Saute 2 or 3 more minutes until nicely browned but still pink inside.
  8. Sprinkle liberally with sea salt and black pepper.
  10. While the liver is cooking wash the baby kale
  11. Dry the kale well
  12. Chop in small pieces with a good knife.
  13. Add the kale to a bowl and toss with the apple cider vinegar and salt
  14. Serve immediately together.

Sauted Chicken Liver by The Nourished Caveman

Today, Monday I finally woke up with more than just traces of ketones! I also had the lowest fasting blood glucose reading: 95! It’s slowly getting there!

this is what I had to eat today:


Avocado Cream and a cup of bone broth


Emily’s Sardine Mousse with salad and the following modifications: I used 1/2 can of sardines, 1 tablespoon coconut cream, juice of 1/2 lemon and 1 new onion from my grocery haul.

I tried a new kind of sardines this time, they are imported from Latvia and they are absolutely delicious! they are smaller than regular sardines and have a lovely smokey flavor! You can find them in ethnic Russian / Armenian markets or buy them online.


Leftover Crock Pot Gizzards from last night and a cup of beef bone broth.

I am also taking my usual whole food multivitamin and a whole food amino acid supplement.

Avocado Cream for ketogenic diet
Prep time
Total time
Super quick and easy recipe for the ketogenic diet, this avocado cream can be a breakfast, a side dish or a condiment!
Recipe type: Breakfst, Snack
Serves: 1
  • 1 small avocado
  • 1 tablespoon goat cheese
  • 1 tablespoon coconut cream
  • Juice of ½ organic lemon
  • Celtic Sea Salt
  1. Mix all ingredient together until smooth!


Crock Pot Chicken Gizzard Recipe by The Nourished Caveman 2

This is post is the first in a series of 6. For the next 6 days I will be posting the meals I made from yesterday’s Grocery Haul .

For posting ease I will only include one recipe at the time, but the other ones will come in the near future!

Today, Sunday was the first day I ate the following:


2 duck eggs boiled and deviled with Fire Cider and Chile de Arbol Powder.


Grilled Asparagus with  leftover London Broil (recipe coming up next week)


Crock Pot Gizzards  (Moellas) and a cup of beef bone broth.

Plus 3 tablespoons of coconut oil between meals.

Crock Pot Chicken Gizzard Recipe by The Nourished Caveman


Crock Pot chicken gizzard recipe in the style of “Cravinho”

This Chicken Gizzard recipe is one especially dear to my heart.

First it brings back all kinds of fun memories, but also it tastes incredibly good.

The original recipe comes form the most popular “Boteco” in Salvador Bahia, Brazil: the Cravinho.  A boteco is a place where you go to drink and eat bar snacks. In Brazil both the drinks and the snacks are quite different from here, but they are all incredibly delicious.

Cravinho is so famous that on almost every night of the week it is hard to find a seat and the bar is just packed. They are famous for the Cachassa (brazilian rum) and for the moellas (gizzards).

I have been trying to replicate this very secret recipe for a long time, but not until I used the slow cooker it achieved perfection!

The gizzards will just melt in your mouth, as tender as it gets, without any trace of gaminess of funky flavor. The special sauce creates a rich flavor that perfectly complements the meat! (if you are not on the diet you can sprinkle some cassava flour on it!!)

Slow Cooked Gizzard Recipe
Prep time
Cook time
Total time
This one of my favorite recipes of all. It comes from a very famous bar in Salvador Bahia (Brazil). After many attempts I have finally replicated their very secret recipe. You will never taste a more delicious gizzard in your life, I promise!!
Recipe type: Main, Appetizer
Cuisine: Brazilian
Serves: 2
  • 1 bunch of organic cilantro, washed and cleaned from stems
  • 3 large cloves of organic garlic, peeled and sliced
  • 1 small organic onion
  • 1 pound of free range chicken gizzards
  • ¼ cup Passata di Pomodoro
  • ½ cup white wine
  • ¼ cup water
  • a good pinch of celtic sea salt
  1. In the slow cooker add all the ingredients and mix well so the gizzards are moistened and partially submerged.
  2. Cook on low for 6 hours.
  3. Serve with cauliflower rice or cassava flour.


Crock Pot Chicken Gizzard Recipe by The Nourished Caveman 3


This is Monday’s meal plan!

Grocery Haul for Keto Diet by The Nourished Caveman 01

What and why of a Ketogenic diet?

Finally a new post, and so many news!

I have been super, extra busy as I have been helping a colleague at work with her first Ketogenic Diet weight loss group.  I have been meaning to study this diet in-depth for quite a while, and did not get around to doing it, so as I am home alone for 3 weeks, I decided this is the perfect time to try it myself. I will be leading my own local group next so I want to know everything there is about it!

There is no better learning tool than being your own guinea pig!

First of all what is a Ketogenic diet?

It is a high fat, moderate protein and controlled low carbohydrate diet that forces the body to burn fat instead of carbs to create energy. I

This diet will get to your fat reserves in the body and burn them away.

It is also a therapeutic diet used to control epilepsy and neurological problems. New research shows it could prevent Alzheimer! (1)

The program we are using is designed for doctors and nutritionists to give to patients that are pre-diabetic and need to reverse the condition and lose weight in the process. It is an awesome program, very well designed and with plenty of resources, and a whole support team behind it.

I am not pre-diabetic, although in this first week of diet I had to measure my blood glucose levels multiple times a day and I found them higher than they should be.  I decided to keep doing the diet for another 2 weeks and keep monitoring the glucose levels to see what happens.  The doc I work for is keeping an eye on me too!

My goal is to lose 10 pounds and lower my blood sugar.  After the winter and many dinner parties, I am ready for a new bikini body!

 A Keto week of recipes.

The Keto program offers recipes to help guide the patients through the diet, but OF COURSE I have to create my own recipes: better tasting and more nutritious!

This week I decided to share my grocery haul and then a week of meals with you, so you can see the many benefits of the diet!

3 great things about the Keto diet I already learned:

  1. I spent a loss let money on the groceries
  2. Most meals are very easy to prepare, so less time spent for food
  3. You can eat all fresh seasonal and local, the only imported ingredient you need is coconut oil!
  4. You are NOT hungry! (after the first 2/3 days for sure not!!)

Grocery Haul for Keto Diet by The Nourished Caveman 03

This week’s groceries (for one person)

Carbs: (all from the farmers market)

  • 1 head of lettuce
  • 1 bunch kale
  • 1 bunch new onions
  • 1 bunch cardoons
  • 1 bunch asparagus
  • 1 bunch carrots
  • 3 large avocados

Proteins (90% local meat)

  • 1 bag beef marrow bones (Chaffin Family Orchards)
  • 1 packet of gizzards (Wookey Ranch)
  • 1 packet of chicken livers (Wookey Ranch)
  • 1 packet mutton chops (Wookey Ranch)
  • 1 can of sardines

The total cost for these groceries was $38.50

I also had a few goose and duck eggs,celery, a small jar of Passata di Pomodoro (tomato sauce) and the rest of London broil from last night in the fridge from last week that I am planning to use. TOTAL  ESTIMATED COST $50 for the week for one person. This includes every single meal!

Additional supplies:

Every day I will post about what I ate that day with recipes and pictures! At the end of the week I will post a summary in the style of a meal plan!

Could not make it easier for you!


If you want to read last week’s daily posts about my meals on the diet please visit my FB page!

Here are the daily meal plans:

Sunday, Monday, Tuesday


This Ketogenic Diet Plan has a very specific formula in the ratio of carbs to proteins and fats and specific quantities of foods. Results will not be consistent  if the formula is not followed. This recipes are an example of the foods you can be eating on such a diet.

The supervision of a doctor or a nutritionist is highly recommended, especially if you are pre-diabetic or need to lose more than 20 pounds. Blood glucose levels and ketone levels need to be monitored closely and individual health concerns evaluated.

If you are interested in following this Ketogenic Diet program please contact me directly for consultation schedule and prices.

Grocery Haul for Keto Diet by The Nourished Caveman 02




Carrot Cupcakes

A guest recipe!

Hello everybody! i want to extend a warm welcome to Jess Scholtz of Nummy For My Tummy!
A special treat for you today, as I very rarely include recipes with sugar (this is the second one on the blog, first one was my Hazelnut Cookies)
Her wonderful recipe will be very popular both with grown-ups and little ones.

Carrot Cupcakes

“My daughter loves the idea of carrot cake, but is simply not a fan of what’s usually put into it. She’s anti anything that has to do with cheese, which means even a faux cream cheese frosting is completely out.  The thought of raisins baked in a dessert bothers her, I kinda understand that. Walnuts are definitely out, she doesn’t like the additional chewing involved. 

To accommodate my daughters palate (as well as a few of her friends) I whipped up a batch of Carrot Cupcakes sans raisins and nuts, and topped with a basic sweet frosting.  Feel free to add raisins and walnuts to your treats if you can’t live without them. 

Dry Ingredients:

  • 1 c almond flour
  • 1/2c coconut flour
  • 1/2 tsp sea salt
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp clove
  • 12oz grated carrots
Wet Ingredients
  • 4 eggs
  • 1 tsp. vanilla extract
  • 1/2 cup full fat coconut milk
  • 1 c. coconut sugar (if you are avoiding sugar substitute with 1 teaspoon of powder stevia)
  • 1/4 c. coconut oil – melted


  • 3/4 c. palm shortening
  • 1/3 c. honey
  • 1/4 tsp. cinnamon
  • 1 Tbsp. vanilla extract
  • 2 Tbsp. arrowroot starch/flour

Originally featured as guest post for Paleo Parents.



  1. Preheat oven to 350°F and line 12 muffin tins
  2. In large bowl, combine all dry ingredients, being sure to remove any lumps
  3. In a medium bowl, combine all wet ingredients and blend until smooth
  4. Gradually stir the wet ingredients into the dry 
  5. Let mixture sit for 5 minutes allowing the coconut flour to absorb the moisture
  6. Spoon the mixture into the lined muffin tins filling almost to the top
  7. Set on middle rack and bake for 20 minutes or until a toothpick inserted into the center comes out clean
  8. Cool on rack and prepare frosting
  9. To prepare frosting, combine all ingredients into chilled bowl and use a hand mixer to blend until light and fluffy
  10. Pipe or spread onto cooled cupcakes and top with walnuts, cinnamon or shredded carrots or nothing – up to you! 


About Jess


Jess is a working mom, wife and proud foodie. In 2010 her love for all things food took a slight turn when diagnosed with Celiac. Having to modify all the family favorites into gluten-free versions her friends and family suggested she start logging and sharing the recipes and was born.


The Nourished Caveman © 2013. All Rights Reserved.