Gut Friendly Macaroons How about a sweet treat your gut will love? TheseKeto Chocolate Macaroons use one of my favorite flavor combinations: chocolate and coconut! But don’t be deceived by appearances, their secret ingredient is health! Actually their secret ingredient is fiber! If you follow my posts regularly you will know that I am a big fan of gut health and am also aware how most ket diets are sorely lacking fiber. So why not make fiber into a fun […]
I know that thyroid and hormonal health are some of your main concerns, and one of the reasons why you follow my work! (Yes I am the only nutritionist to specialize both in Keto as well as in functional endocrinology!) In this interview I share with you the expertise of a brilliant RD, Ali Miller, who talks about some pretty nasty toxins, present in our day to day life, which can cause serious damage to our thyroid, adrenal glands and […]
Interview With Dr. Berg On Weight Loss, Keto And Hormones Weight Loss, Keto And Hormones are 3 of the most asked for topics for women trying to improve their health and well being, get answers to some of your biggest questions here! Speaking with the very knowledgeable Dr. Berg about the ketogenic diet and it’s uses and modifications to maximize weight loss and health benefits in people with adrenal issues, thyroid disfunction and menopause. A must watch if you are […]
Why Are Scallops a Keto Paleo Thyroid Superfood? If you look at the macro ratios of scallops (10% carb 8% fat 80% protein) you will immediately think “HEY! Those are not Keto at all, what are you talking about?!” So what DOES make scallops such a wonderful Keto Paleo food? Yes the macros are not perfectly keto, the fact is that we use many ingredients in Keto Paleo recipes which might be a little higher in carbs, but when combined […]
I know how busy you are every day, and how much you want to stay true to your keto paleo, dairy-free lifestyle. I know that finding the tie to eat the best possible way for you is important, but sometimes we are just overwhelmed with things to do, and making the right choice becomes secondary to making the most convenient one. That’s why I created this little roundup of quick and easy lunches under 15minutes. A little planning ahead to […]
Keto Paleo Lunch Salad For Home Or Work One of my most popular posts is a roundup of keto lunches to bring to work! I realize that some of you might work at home, but most do not, and when you are out the options for a healthy lunch are scarce at best! So I am trying to come up with more options for quick and easy, make ahead lunches that you can take to work so you can be […]
Macadamia Keto Paleo Cultured Nut Cheese Who does not love cheese? Cheese is such a convenient and delicious food. It is a staple food for many people! I love any cheese but especially aged ones, with their tangy and rich flavor. This Keto Paleo Cultured Nut Cheese has the same texture and taste of aged ricotta cheese. Nice spreadable texture and a hint of nutty smoky flavor. So why do we use a dairy free cheese instead of regular cow […]
So many people ask me to help them change their macros….”If I can only get the perfect macros I know I will lose weight again..” Sometimes there is a big elephant in the room, and nobody wants to admit it. In this case the elephant is your hormones! And I am not just talking estrogen and progesterone here, but all hormones, especially steroid hormones! As a nutritionist I am trained to restore health before I even look at the […]
Feed the family with kid-approved Keto Paleo Cashew Chicken Curry! I made this dish when I was visiting my friend’s house. She has 2 adorable little girls, 4 and 7, who are like nieces to me. My friend always wants me to cook for her, but the girls are very picky eaters and they are not used to eating complicated “adult” dishes. With this curry I wanted to create something that would be interesting for the adults, but simple enough […]
Keto Paleo Fiber Brownies Yes I know, I am boring! And I am insistent. And Nagging. But I care about you and your health…and your gut health is one of the big pillars of the vibrant health you desire. One of the few known down sides of ketogenic diets is the lack of fiber. When you think fiber, usually not much fun stuff comes to mind. Like kale, or broccoli, or Metamucil…Ugh!! I think Keto Paleo should not just heal […]
“ ..the best diet would emphasize whole, unprocessed foods. It would be low in refined carbohydrates high in natural fats with a moderate amount of protein.” From The Complete Guide to Fasting by Dr. Jason Fung P86 I really admire the work of Dr. Fung, especially his knowledge of the effects of insulin, and the physiology of obesity and type 2 diabetes, so I was thrilled to interview him about this very subject in 2016. (Watch interview here!) […]
5 Cooking Implements To Make Your Keto Life Easier and More Delicious This is a guest post by Louise Hendon, co-host of the Keto Summit and author of The Essential Keto Cookbook. With any diet, and especially a Ketogenic diet, ensuring delicious and healthy food makes it onto your dining table is pretty key! That’s why I’m a huge fan of easy and quick meals so you’re never left wondering what’s for dinner. Spend your time relaxing […]
Fat Bomb Popsicles To Celebrate Independence! It’s time to celebrate! This 4th of July I want you to especially celebrate your independence form sugar cravings and ravenous hunger! Celebrate independence from unsuccessful weight loss diets, from being cranky and “hangry” when trying to lose weight and get healthy. Welcome to Keto Paleo. Where you can have your popsicle and eat it too, with NO guilt! I love this easy recipe, because it’s refreshing, delicious and nourishing. I love it because […]
Keto Paleo Means Sustainable Pastured Beef Do you like beef? And do you ever feel conflicted about eating it, knowing the horrible quality and suffering associated with factory farms? I believe no human being with a conscience can actually support such practices as factory farming, once they are aware of the details. So what is the solution to this conundrum? Do we need to stop eating beef altogether? I do not believe so! I think that we can make the […]
What is a Carb-up, why and how to do it? WARNING: This is a carbohydrate containing recipe!! And YES intentionally so! And YES it fits in your Keto Paleo lifestyle, very much so! If you have never heard of a Carb-up or a carb night, you might be in for a nice surprise. Yes it is ok to have carbs on a Keto Paleo plan, if done the right way, with the right foods. It is actually a very beneficial […]
Energy for Breakfast! How many days of the week do you wake up tired, have to get ready in a hurry, and wish you could have a magic breakfast that gave you energy and nutrition, without the sugar and caffeine? Your dreams have just become reality! This breakfast hot drink (which can be also made iced for Summer!) provides a number of quality nutrients, plus pure ketones, to jump-start your day with lots of stable, long-lasting energy, which is actually […]
For years, the Paleo diet has been one of the most popular diets. However, as of December 3, 2016, more people searched on Google for the Ketogenic diet than for the Paleo diet. And the popularity of keto is only growing. If you keep reading, I’ll show you why the keto diet has become so popular and the many benefits you can get (mental clarity, more energy, weight loss, etc.). Let’s start here… The Basics of Keto A ketogenic diet […]
Slow Cooker Beef Bone Broth Super Easy and Healing There are few foods that bring you so much healing proprieties in such a convenient, easily absorbed, delicious form like bone broth! I have talked more in depth about these healing qualities in my chicken broth post. Just to quote a few of the main benefits of beef bone broth here: collagen and gelatin in bone broth supports hair growth and helps to keep nails strong high in the anti-inflammatory amino acids glycine […]
Keto Chocolate Souffle’: Heaven in a bite! The holidays are coming! And so are temptations! I want to do a good deed today: help you stay Keto Paleo through these perilous times! Yes! By having some really easy and decadently delicious keto dessert recipes on hand it will be a lot easier to stay away from the really bad stuff…..sugar and gluten! This souffle’ has great nutrition value! Lots of good fat and protein and some fiber too. The unsweetened […]
Jamie Caporosso talks about Keto Paleo for health and athlethic performance. This month I am honored to host Jamie Caporosso: Personal trainer, author and athlete, but most important an expert and fervent supporter of the Keto Paleo Lifestyle! In this interview Jaime shares with us his health and fitness journey: First how he got to Paleo, then why and how he decided that Keto Paleo was the best possible lifestyle for maximum health and athletic performance. Jaime shares with […]
The Perfect Keto Side Dish! You will love this Garlic and Herb Easy Roasted Cauliflower, as it is super easy to make, low in carb and rich in healthy fiber. As simple as it is flavorful, it will become one of your staple dishes. A great side of roasted chicken, or beef, it will simplify things as you can bake it in a big batch with other vegetables, like Winter or Summer squashes. Oven Batch Cooking I absolutely love shortcuts! My […]
The Love Story Continues: Keto Paleo Progress Report About 2 and a half years ago my Keto journey began, and completely changed my life in so many ways! You can read my first Keto Paleo Progress Report Post from that time, to understand fully where I came from! Since then, I have adopted a totally new lifestyle, which has rebalanced my peri-menopausal hormones, got my thyroid back to normal, shrunken the fibroids and helped me lose 30 pounds! Also in […]
Chia seeds have become quite the hype in the health food world. While I don’t think they’ll give you ancient superpowers, I do think they make a great addition to a well-rounded keto-paleo diet. Mayan and Aztec cultures were cultivating chia seeds long before health gurus began touting their health benefits. Chia seeds were so valuable at one point, they were used as currency! Granted I may not be able to trade my chia seeds for a million dollars, I do value […]
Keto and Exercise for Women There is a LOT of talk about keto and exercise in the keto community, but what we don’t realize is how little talk about keto and exercise for women there is out there! More and more women are embracing the ketogenic lifestyle, and a lot of us are active women who understand that working out is a very important part of this healthy lifestyle. In this great interview Michelle Burleson, co author of “No Fail […]
Keto Breakfast Muffins are a great breakfast option to make ahead! My readers and my patients seem to be always hungry for new easy and convenient breakfast options. Especially when you have a family, a job, life gets busy and it is not always easy to make the best choices first thing in the morning. I love breakfast ideas that can be made ahead and can be even conveniently packed with you or stuffed in a lunch box. I always […]
The Importance of Sleep: An Overlooked Pillar Of Health Are you afraid of ever getting a heart attack? What about a stroke? Are you concerned about anxiety and depression? Well, those are just a few of the possible outcomes of consistently not getting enough sleep. Scary right?! When we think of the pillars of good health, diet and exercise always come to mind first, but not often we think about sleep as being one of the foundations for solid good […]
Healthy Keto Chocolate! So many people love chocolate… So many keto adapted people love chocolate too and they mostly have to buy the sugar free options…which could be called Keto Chocolate… But the ingredients in mass manufactured chocolate bars, even sugar-free, are not always the best. So what is a Keto Paleo, fat adapted eater to do?? You want the chocolate, but you do not care for the artificial ingredients, the preservatives, the suspicious “natural” flavoring. Making your own chocolate […]
Insulin Resistance: Why is it so important for weight loss and blood sugars. There is a lot of talk about insulin resistance…I am sure a lot of you are confused about what it really means and how it relates to your own issues with high blood sugars, excess weight (especially midriff weight) and hormone balance. It is almost unbelievable that “modern medicine” has not been able to really connect the dots between the presence of insulin resistance and the consumption […]
Crazy about Korean! Yes I must admit it, it is one of my very favorite foods…I could kill for Korean BBQ!! I am pretty famous for being weird in my food taste, I like stinky fermented stuff and bloody organ meats… As exotic as it might seem, Korean BBQ is just the finest of BBQs with spicy, garlicky/sweet tones which combine wonderfully with the juicy grilled flavor of the meat. This version is a simplified, “quick and easy” sneaky shortcut one…but […]
About Keto Weight Loss Stalls Have you ever experienced a weight loss stall while doing a ketogenic diet? A lot of people come to me after trying to do keto on their own and then reaching a seemingly unbreakable plateau. Most people think the solution to this problem lies solely in the fine tuning of calories, macros and exercise, but the truth is that there are some much deeper issues at play here. If they are not addressed, the weight […]
Keto Roast Chicken What makes this a Keto Roast Chicken you might want to know… Honest answer: nothing really, except it definitively can fit a Keto Paleo lifestyle, as it is all protein and fat….ZERO carbs on this bad boy! Well if you really want to be nit picky you might get 1 gram of carbs form the herbs on the whole thing…not enough to even qualify. Being mostly protein it will make you think that you could be eating too […]
Baked Brie and Pecan Prosciutto Savory Fat Bombs We have already discussed the topic of fat bombs in several posts, like the Macaroons Fat Bombs. As I mentioned before, I think there are few very specific applications to fat bombs within the Keto Paleo diet. One of my biggest issues with fat bombs in general, on the other hand, is that they are mainly sweet treats. I think a sweet treat once in a while is ok….sometimes even not once […]
Fried Rockfish With Creamy Ginger Avocado Dressing In my 2 and 1/2 years of eating a strict ketogenic diet, I had plenty of time to get a bit sick of pork and beef. Also I realized that both pork and beef come with a lot of implications, like for example pork is not the best meat when you are trying to lose weight and sustainable, non toxic beef is hard to find sometimes. This is not to say that all […]
27 Indulgent Keto Desserts Under 5gr of Carbs All week you work hard at your job, you go to the gym, you eat your Keto or Keto Paleo diet, you stay on track, you do your best…. But do you ever feel like letting your hair down and indulging yourself a bit? Do you ever feel like giving yourself a special treat that will not completely throw you off track wit your eating plan? Well, here are some great […]
Welcome Patty! This wonderful recipe of Blueberry Pork Loin With Zucchini Saute’ was created especially for my blog by my wonderful assistant and collaborator Patty Woods! Patty was a patient of mine for about a year before we started working together. She has gone through an amazing health trasformation, losing more than 50 lbs and eliminating lots of symptoms. Patty is the c0-creator of my Keto Weight Loss Bootcamp. and she has helped me create the satisfying, healthy and “skinnyfying” recipes for […]
My Patient’s story Last year a patient came to me for a number of issues. Her main concerns were metabolic: carb intolerance, excess weight, high blood sugars, lack of energy… During our first call she also mentioned a long standing problem she had not been able to resolve, but she did not expect I could help with: Dry eye syndrome. She had had surgery on her tear ducts, and been put on several medicated eye drops, seen all kind of […]
Keto Wraps: A versatile Recipe To Impress! If you are planning a friend’s gathering and want to share a dish that can please both ketoers and non ketoers, try these Smoked Salmon and Creamy Avocado Keto Wraps. The wraps can be made ahead and stored in the refrigerator for up to 2 days. It is actually recommended to make the whole wraps and then chill for about 2 hours to get the best consistency of ingredients. The wraps can be […]
Keto Creamy Mushroom Risotto I am so proud to be able to share a recipe from Martina Slajerova’s new cookbook: “The Keto Diet Cookbook”. If you are familiar with Martina’s blog: KetoDiet App Blog, you must be familiar with the exceptional quality of her work. She is a total foodie and a perfectionist! Her recipes are beautifully and clearly illustrated and she uses only the best ingredients. She is a true champion of Keto Paleo! This Keto Creamy Mushroom Risotto is […]
Hot and Smokey Keto Chocolate Truffles Happy Valentine’s day, have some keto chocolate truffles! Today I would like to share with you a truffle recipe that will be included in my fat bomb book. These are fat bombs but also delicious truffles in their own right. For this recipe I got inspired by the cacao concoctions of Tulum, home of the ancient Maya, who used to sometimes mix hot chilis into their chocolate. Also being Valentine’s day in 2 days, I […]
Freebies for your health. Hello dear reader! As you know I used to be a Paleo blogger before seeing the light and creating Keto Paleo, the best of both worlds 😉 Nevertheless I think that eating Paleo is a great step and accomplishment for most people, and maybe that’s where you start! Cleaning up the diet by going Paleo even before you start looking at ketogenic macros is a GREAT way to start eating better. So this week I […]
Alaskan Cod A la Pizzaiola: This is Keto Paleo! What defines Keto Paleo for me? Foods that are high in nutrients, promote healing, feed your senses with pleasure and keep you in a low state of nutritional ketosis to maximize the healing benefits of burning fat for energy. The whole idea is to restrict carbs so you can get in to ketosis and then add plenty of good fats and some quality protein to balance the nutrition!! A very important […]
Bev’s Story: Reversing Diabetes And Weight Loss Journey This week I would like to introduce you to one of my patients: a very special lady who gave me the honor to be part of her journey to better health! I hope her story will warm your heart and give you hope and motivation. She is also sharing a fantastic recipe of her own making: Avocado, Roasted Garlic & Bacon Dressing My Whole Food And Weight Loss Journey Some things from my […]
Best Keto Breakfast Recipes For You! Tell me the truth…isn’t breakfast your favorite meal of the day? Well, it is for me. I wake up looking forward to some delicious food to start my day! But a great breakfast should also have couple of very important features: It should stabilize your blood sugars for the day, so you don’s crash after an hour It should provide you with plenty of good nutrients! So here are some of my very favorite […]
Is your health stuck in a rut? Patents come to me with all kinds of different issues: Diabetes, Hypothyroidism, Hormonal Imbalances, Stubborn Excess Weight, Adrenal Fatigue…the list is long. Some of them have been facing these challenges for years, seen all kinds of doctors, tried all the drugs and supplements in the world, and still, they do not seem to ever really get better…they feel like their health is stuck! Unfortunately a lot of practitioners, including naturopaths and fancy functional […]
Why macaroon fat bombs?! Why using fat bombs, you might wonder, especially if you are new to Keto. I honestly do not use fat bombs very often for my patients, especially if you need to lose a lot of weight. There is a lot of information out there about Keto diets and the amount of fat needed in a keto diet…Well in the last 2 years of clinical practice, using a Therapeutic Ketogenic Diet (Keto Paleo) for my patients, I came […]
Autoimmune is one of the buzzwords of the moment in contemporary wellness care and even in conventional “sick care”. There is a lot of talk of “autoimmune epidemic” and all kinds of new refined testing procedures just confirm the phenomenon. But have you ever asked yourself what is the real source of the autoimmune process, and how does it work? And most of all are you at risk of ending up with one? In conventional, allopathic medicine (sick care), and sometimes even with […]
My very favorite spice mix from Italy! This is a recipe I stole from a famous spice mix in Italy….hehe actually it’s more traditional than famous. I have been using this mix on literally EVERYTHING. Meat, fish , soup…you name it. It is literally the most versatile condiment you will ever find. Easy does it! You really do not need complicated flavors to create tasty dishes. Sometimes just the minimum is enough to enhance the real flavor of food, when […]
The tastiest nutrient dense keto fish fritters! Nutrient dense foods seem to be a trend in my last few posts but I guess that it is just a normal reaction from my practice and constantly having to fix all the health issues derived by a diet lacking in real, nutritious foods. Plus I love good food, and that to me means both tasty and healthy! These nutrient dense keto fish fritters boast a few of my favorite nutrient dense foods: Sardines: […]
Today I would like to talk to you about issues related to difficult weight loss. So many of my patients come to me needing to lose weight. many of them are desperate to do so, as they have been trying everything else under the sun and nothing worked. Weight loss issues are sometimes much more complicated that one expects, and they have roots deep in our endocrine systems or in a damaged metabolism. Today “leptin resistance” is kind of a […]
A lovely guest post: French Bistro Breakfast Of Eggs And Vegetables Today I have the pleasure to host a post from Stacey, a food lover, blogger and acupuncturist. She brings her knowledge of foods for healing to this delicious recipe of French Bistro Breakfast Of Eggs And Vegetables! Being able to open your fridge, survey what’s there, and then create the most awesome meal ever is something everyone can do. Yes, even non-cooks can do this. As long as you have eggs. […]
Soup for healing and nourishing your body The so called “flu- season” is coming. In the last week the temperatures dropped about 30 degrees here in California, and suddenly everybody around me is already getting sick! Viruses spread like wildfires when the weather changes and your immune system is weak. Don’t want to brag but last year I finally did not get sick even once, even though my whole family had a really bad virus at some point and were […]
What is Vitello Tonnato? Well first of all it’s a Keto Paleo Nutrient Dense Traditional Recipe! Ha! That means of course one of those recipes I really value, both for deliciousness ad health benefits! This one specifically has been just slightly adapted from an old family recipe, and it is a typical example of regional Italian cuisine. Vitello means veal in Italian, and Vitello Tonnato can be loosely translated as veal with tuna sauce. It might seem like an odd combination […]
A Perfect Breakfast: Nutrient Dense Fisherman’s Eggs I am a big fan of an easy, delicious breakfast that packs a punch of nutrients! This recipe is ready in 15 minutes, of which only about 5 are preparation. Then you stick it in the oven and you are done till its ready. This dish includes 3 nutrient dense foods: Eggs: Omega 3s Essential Fatty Acids Vitamins B1, B2, B3, B5, B6, B12 Selenium (great for thyroid health) Iodine (great for thyroid health) Fat soluble Vitamins […]
The Hidden Ingredient Lurking In Your Restaurant Food For many people with varying levels of gluten intolerance, eating out at a restaurant is like running a gauntlet. The thought of being ‘glutened’ leaves you in fearful sweats. If you feel that locking yourself within the safe, gluten-free confines of your home is your only option to avoid gluten in restaurant food, take heed. Thankfully, there are certain precautions you can take that will enable you to go out into the […]
One month of Keto OS Hi I decided to finally share with you my first weeks of progress with the product Keto OS. Here are some things you should know: I am on a Keto Paleo diet (except the last week as I have been in Italy and ate cheese!) My carbs are around 40 to 50 gr per day whole carb I am using Keto OS for weight loss and energy. I was unable to lose weight for 3 […]
Woman and body I am a woman, and this post is directed especially to women, although it would not hurt if a guy or two would read it.. As a woman the whole concept of self image, self confidence and taking care of herself is very relevant and deeply ingrained in the very essence of femininity. Since we are little girls, playing with Barbie dolls, we are confronted with the image of a certain body shape, and the expectations of our […]
Keto Fruit Tart, a childhood memory made real In Italy we have many different kinds of Pastries. My favorite one is always been the fruit tart with custard cream. Working on this recipe as I wanted a Birthday cake to eat with my family, I had a big jar of lemon curd from last week. So instead of making custard I decided to use the curd as a base for the fruit. (Use 1/2 of the recipe from last week to […]
A Breakthrough New Ketone Supplement For the last two years I have been living and breathing everything keto, and also reading every book and research out there about ketosis and the benefits of keto adaptation. I have also assisted many conferences, and it was last year at AHS14 that I met Dr. DiAgostino. Dr. DiAgostino is one of the leading researches working with cancer and ketosis at the University of South Florida. Is also one of the first researchers to study […]
Keto Lemon Curd: the recipe for egg yolks you were missing! So for the last two weeks you made Sesame Buns and Keto Bagels. I am sure you loved the many sandwiches….but I know now you have a big bunch or egg yolk sitting in your fridge like a hidden guilt trip. So here I come to your rescue, yes again, with the perfect recipe at the perfect time! Well, I actually had to rescue myself the last two weeks, […]
My Keto Bagel is “The Health Bagel” I mean, the one I secretly call “The Colon Cleanser”…. As you might have noticed when you do a long term ketogenic diet, fiber becomes a bit of an issue. There is only so much salad you can eat, right?! So unless your gut flora has descended directly from the Inuit populations, you are probably the kind of gut person who needs a bit more roughage to keep your little friendly bugs in […]
Sesame Keto Buns: you will not know it’s not real bread! This recipe came to me in a very hectic moment, as my husband’s sister, brother in law and 3 kids were visiting for the weekend. My sister in law is not also doing LCHF but her kids are used to very standard SAD diet fare, and I was trying to make them some ketofied versions they could also try. I was making Keto Ice Cream From Maria’s cookbook and […]
Keto Chocolate Ice Cream By Maria Emmerich I am so excited to present you the brand spanking new book from Maria and Jimmy: The Ketogenic Cookbook. This book was long awaited in the keto community and I am happy to say it is every bit as good as we expected it to be. Loads of fantastic recipes and great information on keto, and even a lot of Keto Paleo recipes!! If you can’t wait to get your hands on it, […]
Keto Cheesy Pinwheels “salatini” In Italy, land of the best breads and pastries, we have a thing called “salatini”. Salatini or “little salties” are miniature salty pastries with cheese or ham, tomatoes or olives. They are to be eaten with your “aperitivo” or a light drink after you finish work, as Italians usually eat dinner pretty late, especially in summer. So you can normally get these delicious little pastries in a pastry shop or in a regular bar, where you might […]
Professionally Stuffed Turkey Burgers This week you are in for a special treat!! Certified Holistic Chef, GAPS Practitioner, Functional Nutrition Specialist, these are just some of the titles our wonderful guest Justine Stenger, is holding! Justine is as passionate about food and nutrition as I am and she is wonderfully skilled in creating delightful recipes that heal your body! Sounds like she really belongs here, right?! Nutrient dense deliciousness Ever think of one of your favorite foods and start to […]
How many of you have started your Keto Paleo diet only to stop after a few days after? Or if you were lucky enough, you’d last a few weeks but would find yourself going back to your normal ways of eating? Seems easy enough to say “I’m going on a diet” but in real life, it takes more than diet and exercise to lose weight. If you want to get slimmer and healthier, you must also be equipped with the […]
Do you like Greek Food? Do you want to know a funny thing? I never liked Greek food. I mean I used to REALLY not like it. Never ate in Greek restaurants, never went to Greece, even though I love my mediterranean sea and Italy is just a stone’s throw away. But them things changed….it started with this Tzatziki obsession, and after making Paleo Tzatziki for 2 months I finally decided to make the recipe for the blog. Then, as […]
Keto Paleo Tzatziki This Keto Paleo Tzatziki is a variation on the traditional authentic Greek recipe. Aside for the coconut cream, I tried to keep the flavors and the preparation as close as possible to the original. Once all the flavors are blended together you will surprised to find how much similar to the original the taste will result. It’s a great summer recipe: cool and refreshing, and nutritious at the same time. A few tips to make this recipe as close […]
The Challenges of Summer! I am sure some of you have wondered how to stay on track with Keto in Summertime. All those tomatoes and zucchini, those giant watermelons, those ripe peaches and nectarines….Then the parties, the BBQs, the ice cream socials! Seems like you could never succeed with your Keto plan in such a mine filed of temptations. Summer is actually a great tie for Keto, like any other time, but we can use some little strategies to make staying […]
10 Favorite low carb ice cream recipes for a wonderful summer Summer comes and we just can not do without ice cream! After all ice cream could contain a lot of very nutritious ingredients, and none of the bad stuff. In this collection of favorite recipes, they will fall under 3 categories: ketogenic ratios of macronutrients, no processed ingredients and no dairy -> Keto Paleo ketogenic ratios with sugar alcohols (Swerve) and dairy -> Keto Lower carb and no processed […]
This is a Herbal Coffee and Cacao Nibs Mocha Chia Pudding! Why? Because if you are experiencing adrenal fatigue like so many people are nowadays, caffeine might not be the best thing for you. Me? Not only I used to have adrenal fatigue and had to be off caffeine in general, but I am also hypersensitive to it! “Caffeine is metabolized by the liver using the enzyme CYP1A2. The ability to produce this enzyme is regulated by the CYP1A2 gene. Slight […]
What is the right fiber for a Ketogenic diet? Do I need to supplement fiber when eating a Ketogenic diet? How do I know what is the right fiber for a Ketogenic diet? The answer is not that simple. In my experience, I would say that most people do need the added supplementation of fiber to their keto way of eating, as not everybody is constantly focusing on getting low carb vegetables and fermented vegetables in quantities large enough to […]
Green Buttered Eggs From Morocco This delightful recipe comes from a long time ago in the mountains of Morocco, where a friend of a friend was traveling and staying with the local people, who made this on a wood fire with the herbs from their garden and the eggs from their chickens! I immediately fell in love with the robust flavor and simplicity of this recipe. I wish I could let you feel the wonderful fragrance of the garlic as […]
What the heck are Keto Chocolate Peanut Butter “Bullwinkles”? Imagine this: A melt in your mouth layer of dark chocolate, that covers a soft, creamy, nutty center. Actually the whole thing melts in your mouth before you can even chew it! Leaving behind a subtle peanut butter flavor, delicate as a cloud. Yup, that’s how good they are! From pannacotta to “Bullwinkles” This recipe came abut last week, as Emily and I were perfecting the Savory Pannacotta recipe, and Emily […]
Plain old vegetable oil is so 2000-and-late. Coconut oil is today’s choice for those in the know—and it’s more than a flash in the pan. A lot of the buzz surrounding coconut oil comes from its medium-chain triglycerides (MCT). This type of fat is rapidly metabolized in the liver so it’s immediately available as an energy source; it’s also easier to burn off and harder to store as fat. Some MCTs, like lauric acid, work to keep you healthy by eliminating disease […]
Keto Savory Panna Cotta: A Healing Food Infused With Turmeric And Sage This Keto Savory Panna Cotta makes a rich and delicate cold treat for hot summer days. I incorporated nutrient dense bone broth infused with a variation of either turmeric or sage. The healing proprieties of these foods makes this creative savory twist on the traditional panna cotta a far more Keto Paleo-friendly meal. The Healing Benefits of Bone Broth Bone Broth has a long list of health benefits that make […]
A fantastic 3 dollar Keto Book Sale! Hi I am reporting live from amazon.com to bring you this fantastic event TODAY ONLY! 3 dollars keto book sale only today 5/20/15! Get these fantastic Keto Books for $3 only just today and learn everything you need to know about the Ketoegenic diet and lifestyle! Colin Champ. Misguided Medicine: The truth behind ill-advised medical recommendations and how to take health back into your hands Maria Emmerich – Keto Adapted Judy Baker – Nourished […]
High Fiber Keto Cereal With Cacao Nibs: Comfort Food That Your body Needs! If you have been in a ketogenic lifestyle for more than a few weeks you might have noticed a slowing of your bowel activity. It is quite common as you switch diets, especially switching to a ketogenic style diet, even Keto Paleo, that your fiber intake might be even further reduced from the already low amount consumed in a regular S.A.D. diet. Also a possible underlying gut flora imbalance, […]
A Day of Keto Paleo Meals How is Keto Paleo different? What do Keto Paleo meals look like?? Those are questions I get asked a lot! So I decided to make a little video to show you how I eat and keep track of my macros. If you are interested to learn more about Keto Paleo please read this post and watch the video about it. Of course just one day of meals does not do justice to the variety […]
Easy Keto Lunches To Stay On Plan Anywhere! Many of my readers and patients work outside the house, some even have to commute for hours, just to come to an area which is a complete nutritional wasteland. What do you do when restaurant food offers no good options for your keto lunch? You make one of these easy keto lunches and bring it to work the next day!! It’s a great way to eat better, save money, and stay on […]
And what does insulin have to do with cardiovascular disease. Insulin resistance is not a strange word out of the dictionary anymore. It has unfortunately become part of our everyday lingo. Just like diabesity. When you eat a diet rich in sweets and carbs here is what happens; Your body has to constantly produce large quantities of insulin to make sure your blood sugar does not rise too high, and sends you in a coma, so the insulin is called in to […]
My Meat Muffins Recipe with Products From Thrive This week I have some really cool news to share with you! I have become an ambassador for Thrive Market! Just in case you did not notice something about this blog…I do not endorse many product or advertise. I want your experience on my blog to be enriching and educational, with the occasional valid resource and find, not a constant sales pitch! Or in case I share with you my favorite products, […]
The Best Keto Breakfast To Start The Day Right! Great recipes do not have to be complicated! This is a perfect example of the kind of recipes I give my patients during my 10 week program: easy, tasty and nutritionally balanced to keep you blood sugar low and steady! Yes in fact that is the first thing we work on in the program, getting your blood sugar to be nice and even, to set up the stage for a smooth […]
Is Sugar The Real Demon? For some people it sure is! Last week I spent about 10 hours interviewing potential candidates for my course. During our conversations one thing became very present for me. How sugar can easily become the demon in your life! If you spend any time on the internet you probably have noticed many articles about sugar, programs about sugar detoxing, entire websites dedicated to the topic. But WHY is sugar so relevant in our lives? My first quick […]
It’s Picnic Time! Enjoy A Keto Meat Pie! Sitting in the speckled shade of a tree, with a lovely view, and your perfect picnic fare, doesn’t it sound like a dream? it’s Springtime and it should be the perfect time to enjoy your perfect Keto Meat Pie under a tree….right? If it wasn’t for the allergies! Yes, the pollens are flying and everybody is running around with inhalers, and allergy medication. That can for sure spoil your picnic! What Are […]
Frozen Chocolate Roll A Quick And Easy Keto Treat Are you trying to give up sugar? Are you finding it difficult and challenging? Do you find yourself giving in to cravings? Sometimes a good way to transition to a ketogenic diet is to substitute your sweets for some low carb ketogenic sweets, that will help you make the transition without going crazy! I like this frozen treat because it feels like a chocolate but has a bit of the frozen […]
About Keto and Thyroid Many of you often ask me about Keto and Thyroid Functioning. Common knowledge tells you that restricting carbohydrates is not good for the thyroid, but that is a very simplistic view of the issue. Let’s talk a bit more about how the thyroid functions first. Does Your Thyroid Need Help? Did you know that 80% of women in the USA suffer from undiagnosed thyroid dysfunction?? Yes 80%!! That is a big number that could most likely include you! […]
This week I am happy to bring to you a great guest post: Bacon wrapped lobster from Vickie and Rami at Tasteaholics. This is a real gourmet treat, and also a great dish to break the monotony of a meat intensive keto diet. I hope you enjoy it as much as I did! Bacon Wrapped Lobster Chunks for Appetizer or Main Course One of the greatest things about being on a ketogenic diet is the creativity it brings out in […]
Ketosis, Intermittent Fasting and Breakfast. When you are doing a Ketogenic diet and are keto-adapted, you have a choice on when to eat your meals, as you are not ruled by hunger anymore. A lot of people who are doing keto for weight loss choose to do intermittent fasting, and often skip breakfast. That might be a better option than skipping dinner, for social and family reasons, but for your metabolism, skipping dinner is more advantageous. You also sleep better […]
Pecan Almond Shortbread Cookies, crumbly delight! When I was a kid I used to love to dip cookies in my tea. My grandmother taught me that… As a keto eater it’s not so easy to find cookies you can have…. These ones are amazingly delicious, and quite low in carbs! Just as good as the shortbread from my childhood! Keto Treats and Insulin Please be aware that a keto treat might still spike your insulin. What will happen for sure is […]
Keto And Electrolytes When you are on a ketogenic diet, your body process minerals i a slightly different way. You kidneys will eliminate sodium at a much higher rate when you are restricting carbohydrates. That means that you will have to supplement your sodium intake to match this loss. Dr. Volek And Dr. Phinney in the book The Art and Science of Low Carbohydrate Living recommend to supplement with at least 3ooo mg of sodium a day. Yes that’s right, 3 GRAMS […]
A roundup of the 11 best Keto Paleo fat bomb recipes.
A Special Guest This week I am delighted to have a special guest blogger sharing one of his amazing creations with us! Mr Keith “Kitoi” Taylor. He has one of the most intriguing recipe blogs I have come across in a long time! As you might have noticed I am a huge fan of traditional cooking and organ meats, because of the innumerable nutritional benefits they bring. This week mr Kitoi brings us a classic Philipino Balbacua recipe modified to […]
Easy Grain Free Crackers When eating a clean ketogenic diet yo might find yourself missing a bit of crunch! Of course you can always eat pork rinds for a crunchy snack, but in the case where a cracker is called for, traditional options are out of the question. I have tried several keto cracker recipes and have created another suitable cracker recipe myself, but there was usually a bit more work involved. This recipe has quickly become my favorite because […]
Valentine’s day is now a world famous celebration of love. As its very origin comes form my native country of Italy, where I happen to be on vacation at the moment, I decided to celebrate the day with my two favorite Italian sweets, combined: Panna Cotta and Crema Pasticciera.
Why Keto Paleo There are many different reasons why you might want to embark on a ketogenic lifestyle: lose weight, control seizures, combat cancer, reduce inflammation, minimize body fat, enhance athletic performance. No matter the reason, you body will benefit the most from a well designed, therapeutic ketogenic diet! A Keto Paleo diet is a therapeutic diet, and it will bring you the most health benefits, whichever your goal might be for doing it. Let see why: Inflammation is the main […]
Gourmet Keto Filet Mignon! Eating healthy does not mean eating plain foods, at least not in my book. I love food, as you might have noticed, and I will never give up tasty, enjoyable, mouth watering foods because I am on a keto lifestyle, on the contrary! Do you enjoy eating well? My goal is to provide you with many great choices that will keep you nourished and entertained so you can stay on the good keto path! Traditional Nutrient […]
Tailgate or Superbowl House Party? Prosciutto and Brie Jalapeño Poppers! Are you looking for a great appetizer that is low carb, gluten free, easy and fast to prepare? These Prosciutto and Brie Jalapeño Poppers take less than 30 minutes to prepare and pack a flavor punch! Are you off dairy? No problem! Just substitute avocado slices for the Brie cheese! These poppers will be a crowd pleaser! Keto Party Tips Prepare plenty of good snacks that are keto compliant but so delicious […]
What do I eat on Keto? Is a question many readers and clients ask me. Usually followed by: “Can I eat any vegetables at all?” In truth a ketogenic diet could contain a lot of vegetable choices, but it really depends on your grade of Carb Intolerance or Insulin resistance. Some people can stay in ketosis eating 50 grams of carbs a day. Some can barely make it with 20 grams. So when it comes to veggies we do not […]
Confessions. Ok I have a confession to make… I am obsessed…. Totally and completely obsessed by the salty, spicy, umami tanginess of garlic and anchovies….together they are a match made in heaven… I think the obsession has it’s roots in another recipe that I shared on the blog a while ago: The Bagna Cauda Peppers, where the garlic slowly melts into butter and then is mixed with the anchovies… One of my clients got the bug too and started to […]
Coffee that’s good for you We keto people just love our bulletproof anything!! But what happens when you realize that your adrenal glands are exhausted or your thyroid is imbalanced or your blood sugar is going on a rollercoaster?! That is the time to quit caffeine! (In case you are not familiar with the reasons why your should avoid caffeine read this great post!) But let’s say you know of all the reasons and you have been looking for an healthy […]
When you start a keto diet the first few weeks are hard but also exhilarating!
Yes, because you start losing weight really quick. Sometimes it seems almost effortless and the weight just keeps dropping.
Coconut Key Lime Pie Keto and Low Carb This is a great example of the delicious foods you can enjoy when you are following a ketogenic diet! Here is a testimonial from Michelle G. who followed my meal plan: “I have been following Vivica’s eating plan for about a little over a month now. Throughout my life, I’ve always dieted and struggled on and off with my weight. I have been on a low carb diet for about 1.5 year, but […]
This is how toxins make you sick! Our organism is built in a way to naturally eliminate both environmental toxins and the toxins produced as a by product of it’s own processes. What happens when one one side you increase exposure to toxic elements and on the other side you are not able to eliminate them fast enough? Then toxins accumulate in the body’s tissues and burden the organs of elimination. This scenario starts a vicious circle where the body’s organs get […]
To Celebrate the holidays there will be no posts on the blog this week! I wish you all much health and happiness for the new year and a wonderful time during the holidays.
Do you like noodles? Did you know that while only 1% is a true Celiac up to 7% of the US population could be gluten intolerant? That means 20 million people. These are numbers published by Dr. Fasano, director of the University of Maryland Center for Celiac Research. I feel like they are extremely conservative numbers, as almost every client I work with seems to have one. Of course there are different degrees of sensitivity, ranging from the full extent of symptoms […]
Keto Travel Kit to the rescue! The holiday are upon us, traveling, visiting, vacationing….it’s not easy to stick to our keto or low-carb diet right? No problemo!! The Keto Travel Kit comes to the rescue! This way no matter if on the road or in a hotel, you can have some staple foods to keep you on the good path. What’s in My Keto Travel Kit? My Favorite flour substitutes/ breakfast material/ versatile item: Hemp Seed Hearts Chia Seeds Psyllium […]
Today’s recipe is a guest post by Blogger and Nutritionist Jedha from Good Food Eating! Jedha is from Australia where low-carbing and Keto are very popular and changing the health or hundreds of people! We need more of that here in the US right?! Today she shares with us a truly delicious comfort food recipe! YUM . Don’t Be Scared Of Fat As a nutritionist I always get asked about fat, no doubt Vivica does too, being a promoter of […]
6 Wonderful Success Stories Week after week you hear me preaching about the benefits of a ketogenic diet. I tell you all the possible reasons why this kind of diet would be appropriate for a large number of people, especially people with carbohydrate intolerance (See here). This week I decided to do something different. I want to share the success stories of real ketoers, who changed their life with this “diet”. Here is what they say! Leah S. I’ve […]
Eat more fish! Did you know that people who eat more fish lose weight faster, have lower blood sugar and keep the weight off easier?! Being Italian I grew up on lots of fresh seafood, and I love all of it. Now I am landlocked in Northern California so access to good fresh fish is not always easy. Few tips on buying fish! Try to avoid farmed fish as much as possible, they are usually full of antibiotics and they […]
IBS and the average MD Are you are one of those many unfortunate people who has to live with the debilitating symptoms of IBS? I want to help you feel better! Because if you are solely relying on your Doc for help you might be in really bad shape. IBS is considered a functional disorder of the bowel, as it does not cause damage like a true IBD. (Inflammatory Bowel Disease) Medically there is no real treatment for it. “Doctors may prescribe […]
The Importance of Fermented Foods on a Keto Diet How is your digestion doing? Most likely if you are on a keto diet, it’s slowly improving. You have removed most of the offending foods (hopefully) and the reflux is gone…. BUT The journey to a truly healthy digestive system is a long one when you come from a SAD (standard american diet) background! The number one problem with that kind of diet is the chronic lack of enzymes and probiotics. Enzymes from […]
Have you ever experienced stress? What about stress and ketosis? I do not think there is a human alive today who is not subject to some degree of stress. Our modern world is full of stressors. We constantly need to keep up with fast-paced lifestyles, technology, information…our lives have lost the harmonic rhythm of nature, substituted by a man-made frantic pace! Every day the demands on our tie and attention are greater: job, family, kids, school, even just watching the […]
Low-Carb and Keto Savory Snacks are important! Following a Paleo/Keto lifestyle can be a little difficult sometimes. I think the two biggest challenges are feeling like you eat the same thing all the time, having trouble getting enough fat into your daily diet and needing easy and handy snacks that are not sweet and will help you wean yourself from that problematic sweet tooth! (PS to learn more about sweet treats and the problems they cause read THIS post!) Does […]
Do keto treats with zero carb sweetener spike your insulin? A 1997 study of the American Society of Clinical Nutrition tried to determine if sweet taste and glucose in the mouth will cause a cephalic phase insulin release (Spike of insulin before any sugar spike in the blood stream). The study concluded that there is no significant insulin response to the sweet taste of artificial sweeteners. Many other studies conducted with several artificial sweeteners seemed to reach the same conclusion. […]
HAPPY KETO THANKSGIVING!! Many of us are living the keto lifestyle. The holidays are like a deadly trap in our path…family, parties, lots of decadent foods that WE SHOULD NOT BE EATING! It is just too easy to give in to temptations, UNLESS you have an enticing, delightful alternative that is also right for your diet! My 5 rules of success to keep you on track during the holidays! When my clients ask me what they should do to navigate holiday […]
What is food? It’s any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth, etc. What is a supplement? Something added to complete a thing, supply a deficiency, or reinforce or extend a whole. A nutritional supplement should not take the place of your food but add to the diet the nutrition it’s missing. What is Nutrition? The act or process of nourishing or of being nourished. It is the act of […]
The Risks of a High Carb Diet If you are new to the low-carb, high-fat lifestyle, you might ask yourself why would you have to switch from the low-fat diets which are so strongly advocated by doctors and the USDA. Well let’s look at what happens in your body when you eat a low fat and high carbohydrate diet. Our DNA is not designed to follow a high carb diet. Our bodies still contain the same exact genes as our […]
Hospital Meal: A Nutritional Wasteland Fast food restaurants, vending machines, gift shops full of candy…. Does this sound like the kind of food a sick or injured person should be getting? Sadly it is! Most hospitals in the USA offer at least one of the above. Even the meal service is no better. Most of the items in the hospital meal itself are either highly processed, or made with low quality ingredients, canned, frozen, boxed. Hospital meals tout being almost completely low […]
Today there will be no usual nutrition post. I am taking this week to grieve. Our daily lives go by quickly and busily, one day after the other, barely noticed, just one step in front of the other…. Until something really big happens, then life suddenly screeches to a halt. This time for me it was a family tragedy. My family, as many of you know, consists of my husband and the many beloved pets, as I did not have children. But for […]
OMG what about my cholesterol if I eat this stuff? I betcha you are looking at this delicious burger and thinking of your cholesterol! Let’s have a look at why this burger is actually GOOD for your cholesterol levels! There is a lot of controversial opinions and research on cholesterol, so I will just present some of the facts. Few FACTS about cholesterol: Cholesterol is a necessary substance in the body. Our brains are made of mostly cholesterol. Hormones are made […]
This is an extremely relevant subject, as so many of us are often dominated by uncontrollable cravings, especially for sweets. Unfortunately getting some clear, accurate and understandable information, on the reasons of our vulnerability to those cravings, is like trying to get a little drink form a fire hydrant. Today I would like to shed some light on the subject for you. I know that you don’t have a lot of time to read long boring articles on the inner […]
No More Holiday Panic! The Holiday season is almost here, and if you are a low-carber or a ketoer like me you are probably dreading every social even you will have to take part in. It’s going to be like crossing a mine field, right? It’s the ultimate test of willpower…..and we do not always win. Do you feel like it’s not fair?! I do! You are working so hard, trying to be healthy, trying to do the right thing….and […]
Cosmetics can be deadly! This Tuesday Nutrition In the Kitchen is taking a week off, as I have been extremely busy with my local group class starting today. Instead I though I would share with you my favorite beauty “secrets”. I have switched to non toxic skin care a long time ago. It all started as learned about toxins in one of the many nutrition seminars I took. We are bombarded by toxins on a daily basis. Here is some fun […]
You are not a failure! Maybe you are new to the ketogenic diet and lifestyle, you probably have a long list of failed diets behind you. So you might think: here is another fad diet, another one that will not work… That is because so many other diets have failed you! You did not fail, they failed YOU! First because they were unsustainable in many different ways: you were always hungry, tired, frustrated…that is why you ended up falling off the […]
So you are new to Keto! You ate bacon and eggs for a week straight and now you are starting to get tired of it. You are starting to miss your morning pancakes, so you go to the pantry and reach for the pancake mix….. STOP There are healthy and approved grain substitutes that you can use on a keto diet with great results! (For you and for the recipe). Let’s have a look. Almond flour 1oz = 160 Kcal -14gr […]
This week I have a very special keto roundup for you! Jimmy Moore of Livin’ La Vida Low-carb A recipe and quote roundup of some of the most famous and fantastic keto and low-carb bloggers! They were so kind to share with us their life changing experience with the keto (or lowcarb) diet and their favorite recipe! You are in for a treat! The best thing that keto has done for me is reminded me what normal feels […]
Want to look in my pantry? During the last few weeks we had a look at how too many calories and too much protein can look like. If you ever wondered what foods are good and bad for a Ketogenic or low carb diet this new series is for you! Today we will start to have a look at making substitutions that will change those health-damaging, fat-accumulating, sickness-causing foods into delicious Healing Foods that are right for a person who […]
A low carb, keto friendly, egg and dairy free crust for pizza and crackers. Gourmet topping in two variations: keto and paleo!
Why count calories Have you ever seen one of those testimonials which claims “I have lost 100 pounds on keto, I ate as much as I wanted. Never had to count calories!”. Most likely the person who said that was male, young and athletic. Calories do count, even if you are eating the right kind of calories (mostly fat!), especially if you are a woman over 40. Why is it very difficult for a woman to lose weight on keto […]
Our sweet addiction. How many times a day do you feel a craving and reach for a sweet treat? How many times do you feel guilty about it the moment it reaches your stomach?! In this post I want to explore the sugar addiction problem and look at one of the tools I use to overcome it. The fact that our modern society is addicted to sugar is no secret. Have you ever asked yourself why? I think there are […]
Misconception #2 Low-carb means High Protein Today we are going to talk about the second major misconception about keto and Low carb diets that can mean the difference between success and failure: Low carb means high protein. Proteins are composed by chains of amino-acids . Nine of these are called “essential” amino acids, because we need to get them through the diet can not be made by the body. All essential amino –acids are contained in animal protein, especially organ […]
Creamy shrimp and bacon skillet: a quick, easy and very satisfying dinner. You love shrimp. Of course you love bacon. How about shrimp and bacon together? Now add some smoked salmon for extra flavor, some tasty mushrooms (for Vitamin D) and to top it all, cream! I think this dish would satisfy the most picky eaters. It is also a recipe that can be refrigerated or frozen and then quickly re-heated in a small skillet (please do not use the […]
Today I would like to talk to you about Low Carb diets and some very dangerous misconceptions about them! As you might have noticed low-carb is quite the buzz word out there in the health and weight loss world. But have you ever wondered what a well designed, truly healing low-carb diet looks like? I see a lot of misconceptions floating around, some of which could not only be in the way of your success but even seriously jeopardize […]
Amazingly simple but surprisingly gourmet, this LCHF rabbit stew recipe will please the pickiest eater!
Today is my birthday. So I decided to treat you and I both to a cake we can actually eat without “cheating”!! Tres Leches has always been one of my favorite cakes, and here I made it keto, so I could eat it without my blood sugar going through the roof. I actually measured it after I ate a slice and it just went up from my baseline of 85 to about 100. Not bad for a cake! The recipe […]
Worried about getting your nutrients on a Keto / LCHF diet? Try this delicious meaty, bacony, grilled appetizer. It’s a true superfood!
Tiramisu used to be my specialty dessert growing up. This is the Keto version of that recipe for all of us here who are Carb Intolerant so we can still enjoy the sweeter side of life!
Prosciutto rules! This week we welcome Craig Clarke form Ruled.me as a guest blogger! He runs one of my very favorite Keto blogs, full with amazing tools and info! As I am busy attending lectures at the Ancestral Health Symposium 2014, he was so kind to share this really delicious Keto recipe with us! Prosciutto and Sausage Keto Rolls This is one of the simplest of dishes – but don’t let that fool you. These simple ingredients come together to […]
Mozzarella and a few thoughts about dairy! This is usually a dairy free recipe blog. Since I have been on a Keto diet though, I have brought a bit of dairy back into my diet. As you might know dairy is a big allergen and it is known to cause many issues in the body, like excess mucus and all kinds of digestive problems and inflammation. Not everybody is allergic or sensitive to dairy, BUT if you think what is […]
From Milano With Love: Peas, Rhubarb and Spinach Salad a recipe from Chef Matteo Fronduti of Manna Ristorante I have something special for you today! A wonderful Summer recipe by famous Chef Matteo Fronduti of five star restaurant Manna in Milan, Italy. This is a Paleo, seasonal recipe, created by this amazing chef, who was the creator of many extremely successful venues in the trendy city of Milano. As you might know I am in Italy visiting my family, so […]
A wonderfully complete, dairy free low carb pizza recipe. Light but full with flavor and good nutrients, this recipe will completely satisfy your cravings for pizza!
Have you ever had to travel 20 hours by plane and dreaded the thought of it? This Ariplane low carb snacks survival kit will make the trip easier and more enjoyable!
Happy 4th of July everybody! Here is a handy round-up of low carb healthy snack ideas for you that can help you in 2 very important occasions: When having a “snack-attack” so you can stay on your program! When on the go, so you can pack some good foods with you! Not all the recipes are dairy free, but they all fit a low carb and keto friendly profile! SAVORY Avocado Deviled Eggs Bacon & Gruyère Jalapeño Poppers and Why […]
I know when it comes to Asian foods, the Thai Coconut Soup is a favorite of many people.
I eat it almost every time I go to a Thai restaurant. or at least I used to!
Now I think about it twice, first because being on a ketogenic type diet, I have to be aware of hidden carbs, and a lot of places put sugar in this soup. (The original recipe actually calls for sugar!)
The second reason is because a lot of Asian restaurants, including Thai, might use MSG in their food.
I give you 3 very good reasons to make your own crackers at home, ESPECIALLY when following a ketogenic or low carb diet.
You know exactly what they are made with = only good stuff!
Seriously, it took me about 10 minutes of work to make a batch, then they have to bake for 30 min. and cool for 20 more… then you can eat them!
If you could eat dessert all day long and lose weight, would you have any reasons left to complain?
This recipe is a sweet treat designed for the Adkins fat fast. but can also be enjoyed by anybody anytime!
As you might have noticed during the last two months I am slowly transitioning from being a Paleo blog to a Low-carb and Keto one. This transition has come about because of my health and as I fully embrace this lifestyle my recipes change to match.
Until now my blog has been a grain- sugar- and dairy-free blog. I do not plan on changing that part.
Most programs recommend taking supplements, and I agree with the value of the right supplement. But food can be “thy medicine” remember?!
My approach is to get as much healing and as many nutrients as possible from the food you eat, reducing your expenses in supplements and the risks associated with choosing the wrong one.
Mineral Chicken broth is one of those magical medicinal foods that just so happen to taste great and be really useful in the kitchen as a base for all kinds of recipes!
Do you miss candy bars? Here is a great solution. This coconut chocolate bar will become your favorite of all the low carb snacks!
My story. I have been writing this Paleo recipe blog for just about a year. Until very recently I knew nothing about the Keto diet. Paleo for me has always meant sugar, dairy and grain free recipes; I came to this way of eating long before I knew it was called Paleo, urged by my own health needs, as I had been struggling for years with allergies and “gallbladder disease”. I thought it was the best possible thing I could […]
This is an easy weeknight meal. It will take about 20 minutes to prepare, not including the time to bring the meat to room temperature. It is a good way to prepare a fattier cut of lamb, like shoulder, or some lamb stew meat, without having to cook it for a long time. Cooking the meat to medium-rare will preserve some of the amino-acid chains intact, providing you with high quality protein, easy to digest and ready to be […]
Sweets as treats! As you might have noticed if you follow my blog I have been on a Ketogenic diet for the last month. Keto is a bit different from Paleo, although there are many overlaps. More and more my direction in nutrition and food is becoming a quest for “food for true health”. Deepening my studies of nutrition I realize every day more that you can not make from every grass a bundle, especially when it comes to diets […]
I am on a low carb breakfast rampage! Since I have been doing this ketogenic diet a low carb breakfast has taken a whole new meaning. We are very far here from the espresso and croissant breakfast of my fellow Italians… More than ever I realize how important breakfast is in the daily scope of things, especially regarding your blood glucose levels. You can stray a bit for lunch, but really breakfast and dinner are your two pillars for building […]
A whole week of my low-carb meals Last Saturday I promised you a plan for this week of ketogenic, low-carb meals. I do not have all the recipes posted yet, but I will slowly link to them, so you can easily find them! This low-carb meals were prepared with the groceries from last Saturday Grocery Haul Sorry for the bad quality of the images but they were just taken quickly with my phone! If you have questions about a particular […]
This is a round-up of some of my favorite, healthy low carb recipes, made with real whole food ingredients.
A priceless testimonial from famous Bay Area Chef Chris Cosentino, who speaks on behalf of the use of offal in cooking! A bit of thrift! This recipe for Chicken Liver Pate is designed to work with the Sauted Chicken Livers as the main ingredient. If you make enough sauted livers to have leftovers, this is an excellent way to use them. I firmly believe in trying to use all the food I buy, therefore reducing waste […]
Do you love food? Do you love Paleo? This is the book for you! As I answer yes to both the above questions, it is definitively the book for me. I was so lucky to be able to attend Arsy’s book release party for The Paleo Foodie in her home town of Santa Cruz, it was my first book launch and it was fabulous. There I had the first taste of Arsy’s recipes, and it blew my socks off! […]
Today I would like to introduce to you a very talented young lady: Jennifer of Predominantly Paleo, who was so nice to share this wonderful recipe with me! Not only the Italians can make a mean lasagna! The World’s Best Ever Magical Paleo Lasagna Alright, alright, so maybe it hasn’t quite yet won these accolades, but, I can assure you that this was pretty much out of control good. I never could imagine that lasagna could be edible if […]
Ok after a week of Ketogenic diet meals I think you are all pros at this way of eating, right?! Just to add a little help I am posting another week of groceries here. So you do not get too bored, I will just post the meal plan at the end of the week, as I collect recipes and photos. This week’s groceries (for one person) Leftover from last week: 1/2 bunch asparagus 1 cup bone broth ( I froze […]
This morning started out good with moderate ketones and Blood Glucose levels of 95. It seems like I put 1/3 pound back on, but it might be that my muscles are growing as I am working out regularly! this is what today’s meal plan looks like: Breakfast: Kale and Eggs Benedict with Nourishing Hollandaise Sauce Lunch: Pan Grilled Lamb Chops with Mixed Baby Greens from my garden! Dinner: Fasting!! (and believe me it is really hard to do a water […]
Today I woke up very happy to find out that my ketones had gone up to Moderate, the Blood Glucose was still down at 95 and my weight had dropped 1/2 pound at 138.4. As today was a very busy day I ate out twice, but managed to stay within the guidelines. The recipe today is a simple one, but right now it’s one of my favorite breakfasts, snacks or appetizers. Avocado deviled eggs also makes a great finger […]
Lamb Shoulder Chops This morning after 18 hours of fasting I finally got into moderate ketones! My blood glucose level was also better, at a whooping 88! I guess, for the genetics of my body, it is not so easy to slip into ketosis as it is for other people. This diet has become a great learning experience, to understand more about the delicate connection between food, metabolism and the inner workings of out body. Comparing experiences with my colleagues […]
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 […]
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: Breakfast: Avocado Cream and a cup of bone broth Lunch: 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 […]
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: Breakfast: 2 duck eggs boiled and deviled with Fire Cider and Chile de Arbol Powder. Lunch: Grilled Asparagus with […]
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 […]
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 […]
Mamma’s recipe and my rant I went to visit my parents in Arizona, where they had come from Italy to see my brother who is doing some post-graduate studies. As a quick premise, you should know that unfortunately my family is not on the same “dietary” page as me. Quite the opposite. As most Italian girls, I learned my cooking early and mostly from my mother. My family had been in the hospitality business for many years, and she had […]
We all need comfort sometimes! Spring might be in the air….but it’s still freezing cold air! The sky has been grey all day, but no sign of rain, just that dreary, flat grey, unfriendly sky. I have been outside working all day. We are building a new pond for my beloved ducks; which means lots of rock hauling, stacking, digging in concrete-hard dirt….All very good Primal workouts, sure bound to work up an appetite! After such a grey cold day […]
This recipe came up as a spur-of-the-moment fun project, with my friend Emily from the blog The Urban Ecolife. Emily is a huge fan of sardines, and so am I. When she announced she wanted to create a Sardine Mousse recipe for the video we wanted to make together, I thought some grain-free crackers to go with it would be nice. With a bit of experimentation, I finally got to this guacamoley version of the standard raw flax-seed cracker. The […]
Food from my roots! Here we go again….another dish from Italy, another recipe from memory lane. Probably a lot of my “Italian” dishes will look unfamiliar to the American reader. I was born and raised in the North of Italy, and often people are not aware that Italian cuisine is extremely varied and regionally differentiated. Ingredients and recipes form the North are completely different than what you would find in Roma or Sicily. As most Italian immigrants to the US […]
It’s not over! even though we are heading into Spring, it seems like Flu season is far from over. People around me are getting sick by the dozen, and I was very proud of myself to have dodged the germs….until yesterday! I REALLY hate getting sick, and when the first symptoms arise all my alarm bells go off. As a matter of fact I do have few cards in my back pocket, and I use them all at once when […]
As you might have understood from the last two posts I am still on vacation in Mexico. Today is our last day here and I finally was able to put together a nice local recipe that can be easily made in many other countries, including the US. I grew up in a beach town in Italy and the love of fish runs deep in my veins. Now I live inland and away from the ocean, so I do not get […]
Trouble in paradise… We all love a good vacation. Especially when at home is the middle of winter and we get to escape to a white sandy, warm beach edged with palm trees, somewhere reminding us of paradise. But even paradise can have it’s downsides. We could find ourselves in a brand-new place away from internet reviews and cell phone reception, yet, we still have to get our meals somewhere! If you have traveled abroad before I am sure you […]
Finally we are on vacation! Two weeks of Mexico. ..a long-awaited dream comes true. Of course like any trip I go on is an occasion to sample new foods and indulge in exotic favorites! I love eating the foods of the world. As we are in Mexico tacos are a must! Of course the best authentic tacos are a street food definitely not restaurant food! I have been blessed with an uncanny instinct for scouting out the best restaurants and […]
This is one of my first bread recipes, and it came out so good that I used it many times over. You can bake a large batch of this fragrant bread and it will last you all week. It’s great for sandwich bread, but also good on it’s own, almost as a cake. If you keep it refrigerated it is best to toast it under the broiler before eating. Savory Paleo Bread (grain-free) Author: Vivica Menegaz Recipe type: bread Cuisine: Paleo Prep […]
Definition of Sustainable Diets (1) Sustainable Diets are those diets with low environmental impacts which contribute to food and nutrition security and to healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair andaffordable; nutritionally adequate, safe and healthy; while optimizing natural and human resources. THE GIFT This recipe started out with a gift. A gift that caused a downward spiral of doubts and conflict. We moved to […]
Yesterday was a lovely day at the Farmers Market, look at all the good finds! I came home with tons of goodies: crunchy carrots, fragrant green onions, sweet oranges, radishes, cabbage…and more. Stay tuned for a week of recipes!
Here I go again, lost in a daydream of childhood flavors and smells…. Just like Proust and his famous Madleine, my mind can snap back to a precise moment of the otherwise hazy past, to a scene of my childhood, with just one small taste. The sense of smell and taste have always been my sharpest and favorite ones, and they powerfully drive my experience of the world, maybe that is why food is so important to me. That’s why […]
Today was another gorgeous day at the market! Bright blue skies and balmy temperatures. Just no rain…. The finds today included wonderful heirloom lettuce. Navel Oranges From Chaffin Family Farms. Fractal looking Romanesco Broccoli! And lovely radishes! Stay tuned this week for some new seasonal recipes made with local, organic ingredients!
Living in the inland area of the Sierra Nevada Foothills, fish is not exactly local food, with the exception of sweet water fish form the local streams and the Sacramento river. As we do not fish, my choices are two: wait for a generous donation from a fisherman friend or go buy some. FEW POINTS ABOUT BUYING FISH IN 2014 The oceans are polluted and large fish like tuna and swordfish contain mercury. Overfishing is destroying our ocean’s ecosystems. We […]
It’s Winter…everywhere except here in California! We have been having this really wonderful days, 70 degrees and blue skies, which would be great except the horrible drought that is plaguing us. For this reason our Farmers Market has been almost totally depleted of vegetables. Between the extreme frost of December and the dryness, barely anything survives. Only one thing is doing well: ROOTS! So last Saturday I stocked up on parsnips, beets and carrots, without even thinking what I will […]
More deliciously sustainable goat meat. Do you remember the goat shoulder recipe I posted a short while ago? Well, I hope you liked it, because here is another goat recipe! “Were are you getting all this goat meat?” you might ask…The answer is simple: At Chaffin Family Farms. As you, dear faithful reader might know by now, I am big on supporting local farmers. ESPECIALLY when it comes to meat. I NEED to know where the animal I am eating […]
The first market report of the year ,welcome 2014! A word about our water situation A terrible drought has been plaguing our area. Since last year we had barely any significant rainfall. For farmers and ranchers that means dire conditions. The National Drought Mitigation Center released a report in Oct 2013, which states: “California California farmers were warned by state and federal water providers to expect no water in the spring of 2014 and possibly no water for the entire […]
Brutti e buoni: hazelnut cookies ugly but delicious ! This is another recipe from my childhood. In Italy there are several versions of this cookie. Some are more rustic, some more refined, but all are very nutty and have a bit of a crunch. I am completely in love with the flavor of hazelnut, especially toasted. It just flashes me back to age 4, when we had a restaurant and bar, and in the bar was a small gumball machine […]
Hello dearest readers! I am so excited! Today is the first day of my VERY FIRST BUNDLE SALE! Actually I am a bit late in posting this because it started about 9 hours ago, but as we drove to LA last night I was away from the computer! Let me tell you a bit about this sale. First it is an AMAZING value! The amount of stuff you get for less then 40 bucks is almost ridiculous! Being an advocate […]
End of the year thoughts.. This is going to be the last post for 2013. It has not even be a year since I started this blog, and I have to say it has been quite a journey. I think I finally found a place where all my big passions can come together: food, nutrition, photography and helping others. (Oh and did I mention writing?! Duh! I cannot stand writing!) Well, I would like to express my gratitude for YOU, […]
New Year New You Giveaway To celebrate the upcoming year of 2014 as well as the Harvest Your Health Bundle sale re-run that is set to launch on January 3 at 6:00 am EST, I am pleased to be part of Todd’s epic giveaway with a total value of more than $2200. This giveaway closes on January 6 at 11:59 pm. Click on the image to enter the giveaway!
A roasted shoulder of lamb is common fare, but a roasted goat shoulder suddenly seems exotic and unusual, maybe triggering bad memories of shady Jamaican restaurants. Well goat is making a come back. Writers Mark Scarbrough and Bruce Weinstein, wrote in a 2011 article for the Washington Post: “Goat meat production is ramping up in the United States. (…) Nutrition-wise, goat meat is a wonder. A similarly sized serving has a third fewer calories than beef, a quarter fewer than chicken […]
This week my Farmers Market Report will be a little different. Instead of just talking about the fruits and bounty of our local Chico Saturday market I want to talk about the problems and controversy surrounding it. Chico CA is an amazing little town, surrounded by orchards and small farms, as the local soil is a deep rich loam, where everything grows beautifully. The main local crops are almonds, walnuts and apples, (those tend to be more commercial crops), then […]
Winter is about to begin and the farmers market seems empty and depleted, but you can still get all the ingredients needed to make wonderful soups. This is the time of plentiful greens and sweet winter squashes, tender leeks and juicy carrots whose flavors blend beautifully into this easy, flavorful soup. The Farmers Market Winter Soup Can be made ahead and frozen. This recipe was featured on Healing with Foods Friday!! Farmers Market Winter Soup: a blend of sweet flavors. […]
A delicious Moroccan stew with a secret ingredient! Nowadays most people make disgusted expressions when you mention easting organ meats. What if you loved what you are eating and could never even tell you are eating offal? This Moroccan stew with beef heart accomplishes just that. No more YUCK and BLAH. Instead imagine complex, fragrant tones of cinnamon and cardamom, complemented by a clear sharp note of lemon. The whole is brought to heavenly quality by the subtle sweetness of […]
Today was a bit sad at the Farmers Market. For the last two weeks an unusually cold front has taken hold of our area bringing night temperatures around 17 degrees. The bad part is that the cold came right after an unusually long, warm Fall, heck, we had tomatoes until two weeks ago!! So most plants, even the cold hardy ones did not make it trough the frost, as there was not enough time to harden them. That means […]
For almost 20 years I lived in Los Angeles, which homes one of the largest Korean communities outside Korea. LA’s Koreatown in large and lively with shops, spas and delicious restaurants. This is where I first started to know and love Korean food. In 2004 I went to Korea on vacation, to visit friends, and in my 2 weeks there I had a revelation about the true nature of Korean food. It was amazingly fresh, wholesome and refined in flavors […]
Thanksgiving is about indulging, and Black Friday is about shopping, right? To me Black Friday should be about helping your digestive system recover! My simple Digestive Salad here is made with bitter Asian greens, to stimulate your liver and help it detoxify. Greens are high in chlorophylls, which help neutralize toxins and the bitter flavor stimulates bile flow within the liver Unfortunately you might not find these ingredients easily in a regular supermarket. A much likelier place would be you […]
Have you noticed I am on a soup trip here? When is cold all I want is soup! Warm, steaming, comforting, like an Apple Pumpkin soup! This soup is REALLY easy to make, but it’s so good you are going to want it all the time! I used Cardamom as my main spice, but you can experiment with Cumin, or Cinnamon, or Nutmeg…or all of them mixed together! It’s a bit like an Apple pie and a Pumpkin pie made […]
This recipe was featured in the wonderful recipe e-book Winter Soups. Here you can see the full recipe and get a glimpse of the creative process. The book contains a total of 52 recipes. Not all of them are Paleo, but they can be easily modified to suit your needs. I hope you enjoy this recipe as much as I did! This is an improvised Korean Fusion Soup, which was inspired by my Korean-Argentinian friend Natalia, who is staying […]
If you have been as busy as I have in the last weeks you are going to need this Last Minute Paleo Thanksgiving Recipe Roundup! These are all Paleo or Paleo – recipes, they are easy enough to be made last-minute without too much fuss! I hope you are going to enjoy them as much as I do, and they will help you have a wonderful celebration of family and gratitude! Soup Golden Beet Soup with Roasted Garlic Cashew Cream […]
For a long time I refused to make chicken feet stock. We raised a few batches of our own meat chicken and as they slowly disappeared form the freezer they left few lonely bags of feet behind. This time, after some back and forth discussion with a friend about the benefits of the chicken feet stock, I braced myself and decided to go for it. By the way I am the kind of person that will process a whole cow […]
What you are about to read is a wonderful post written by Emily of The Urban Ecolife especially for The Nourished Caveman! Read more about her at the bottom of the post. Why your local economy needs YOU! Supporting a local business is more than just ‘keeping it in the family’. It is so, so much more than that. If you are a small business owner, you know what it feels like to experience the pain when business […]
If you read this blog you would know how strongly I feel about local food. That is why I created this Cauliflower Ghee Souffle’ recipe for my friend Indya, aka Mama Sattva! Indya used to work with me at Chico Creek Wellness as a massage therapist, and she was really good, all our patients loved her! When she left to work full time for her little company making ghee, we were sad to see her go, but we all believed […]
love the time before Thanksgiving at the Farmers Market! The air is clean and crisp, the sun shines still bright, and the booths are exploding with colors and shapes. All the lovely shades of orange, from pale pumpkins to bright persimmons, and the variations of greens, from the lightest shade of cabbage to the darkest Lacinato kale! It does fill the eye, and I am already thinking about filling the tummy! This week I bought tons of Kale, (for […]
Our Paleo Liver Dumplings and Nutritional Concerns. Leberknödel is a traditional dish of German, Austrian and Czech cuisines. It is also a recipe Sally Fallon used in Nourishing Traditions, this is of course the Paleo Liver Dumpling version by Vivica! This past Monday I taught a cooking class for the Weston A. Price Foundation chapter here in Chico. This was the third class I did for them, and the second one about liver. It is quite funny because people start […]
Not everybody likes liver, these Paleo liver bacon meatballs are a very good way to get the nutrient dense meat without the strong taste. I remember as a kid, in Italy, we ate liver regularly. It was perfectly normal, back then that kids would eat the same as the adults, which sounds funny now, in America, where kids have their own “menu” both at home and in restaurants. Yup, no pizza or hot dogs in my days. I am lucky […]
Pickled duck eggs make a wonderful anytime snack or an easy appetizer! Duck eggs are very much like chicken eggs, but richer and creamier. For maximum ease of peeling use eggs at least a week old. I like to boil my eggs only 8 minutes so the yolks are still soft. I do not use any sugar in this recipe, but the eggs will still taste great and will keep fine in the fridge! 5.0 from 1 reviews Spiced & […]
Fall is here, but in Chico it seems still Summer. Today was another gorgeous day! I am so happy that the frost has not arrived here yet, as I can still enjoy strolling through the farmers market and getting lots of nice tender lettuce and greens. What kind of local, organic produce is to be found at our market? of course a lot of winter squashes and a lot of greens. But also some interesting things like kohlrabis! I got […]
“Caveman sauce!” Like cavemen used to cook? Well, no but I am sure if they had this sauce they would not have been shy about gulping it down! This is another one of my Paleo-talian recipes (remember the Carpaccio?) kinda like Sarah Fragoso does, except I am Italian living in Chico CA, and she is a Chicoan who went to Italy…But I am sidetracking here! I called this the Caveman Sauce because it is a kind of cornerstone for a […]
Today’s a glorious Fall day in Chico, a perfect day to shop for some local food at the Farmers Market. Pumpkins are going strong right now, all kinds of beautiful heirlooms. There are still a few late tomatoes, small and large and colorful bell peppers. The real bounty though is in the greens! Kales if all kinds, collard greens, mustard greens….you name it! Stay tuned this week for a seasonal recipe with market produce.
I have been mulling for a few weeks about starting a detox. As you might or might not know I work for a nutritional practice where we do a lot of it (It is the A in the ABC of nutrition!). We use the Purification Program, which is an amazing program created by Standard Process, and I have done it many times during the last 3 years. It just so happens that we have been having guests staying with us […]
This is one of my mother’s staple recipes and with only a few tweaks and it became Paleo beef shanks! When I was growing up I remember eating it often, mostly in the Fall and Winter. It is in fact a hearty dish, one to warm the heart in rainy gloomy nights. In my version here I stick close to the original, the only modification was to omit the flour for dusting the meat before sauteing, which would be the […]
I do not know anybody who has tried Nutella and not loved it. Something about the nuttiness, the creaminess, the chocolatiness…. well I have been trying to replicate Nutella in a healthy way for a while, and I feel like I got close enough to share my results. You be the judge of this homemade Nutella alternative, which is actually not bad for you. (Mind, it is not a diet food, as it’s quite calorie dense…) Also I am trying […]
This Butternut Squash Soup is a wonderful and easy addition to any meal. Imagine as a great start for a festive occasion, like a big Thanksgiving feast! It is wonderfully warm and comforting, and perfect for a chilly Fall day. Especially a day when you came home from the Farmers Market with one of the beautiful Butternut Squashes that are in season right now. I think they are the perfect food for Fall. And the perfect color! For this butternut […]
This is a delicious roasted tomato variation on the traditional Israeli dish Shakshuka. It makes a perfect easy lunch or breakfast. Try it with some Paleo bread to suck up the juice!
Today was the day! The summer garden had to come out. It has been cool and grey since the morning, and rain is on the way…Perfect time to take out the old tomato and zucchini plants and get the beds ready for the fall greens. My husband and the geese helped out and it all got done in less than an hour. All the old plants got fully harvested, then went on the big compost heap outside the garden. We […]
This is not really a recipe just an easy way of preserving basil in olive oil. It is just a wonderful idea. As I really love fresh basil (comes with being Italian I guess…) and I really miss it in winter, I tried few different ways to preserve it. But dry basil tastes more like dry paper than its fresh counterpart, and basil infused vodka did not turn out well…. THIS method works. AND it is super easy. So feel […]
This delicious piece of lamb was a present form a friend, who got it at a local farm. For a while it sat in my freezer while I was thinking of some fancy way to prepare it. Finally I just decided that the simple old school way of rosemary and garlic, would probably be the one, to let the full flavor of the meat really shine. If I had a gas BBQ I might have used it to grill the […]
This a VERY easy and convenient recipe. If you made enough roasted tomatillo salsa, maybe even canned some! I try to eat fish at least once a week. It is difficult to find high quality fresh fish in our town, so I often have to buy frozen. I try mostly to stay away from eating tuna too often, because of the mercury content and the general overfishing of our oceans. Albacore is definitively on the non-sustainable list (good article from […]
This is a favorite of my husband. He is from Israel, where barbecuing has it’s own style and tradition. I am sure that big fancy BBQs have now reached popularity in Israel too. The more common and old-school way is to use on of the small, rectangular, aluminum grills, about 10 x 20 inches, that sit right on the ground. What you do with them is just add some taller legs for ease of use, fill ’em with charcoals and […]
It is almost the end of summer and things have been incredibly busy here at home. Harvesting and preserving the last of the summer crop. Lots of canning! We also finished building a new house for my ducks and geese, and I have been shoveling gravel for days on end! Talk about Primal workout!! Of course in all these activities there has been barely time to make and photograph recipes. So the blog has been very neglected. My mind […]
Can you say “last minute lunch” ? On a busy Summer day it is suddenly lunch time…. what is a girl to do? Run to the garden and then open a can of tuna, and voila’ an albacore salad! Do not be afraid of improvisation! Albacore Summer Salad Author: Vivica Menegaz Recipe type: Salad Cuisine: Paleo Prep time: 10 mins Total time: 10 mins Save Print All the ingredients (except 2) home grown and at the reach of your hand. This super […]
Sugar I got the idea for this sugar and grain free apple tart reading an article about sugar in National geographic Magazine, here is what it said “…although glucose is metabolized by cells all through your body, fructose is processed primarily in the liver. If you eat too much in quickly digested forms like soft drinks and candy, your liver breaks down the fructose and produces fats called triglycerides. Some of these fats stay in the liver, which over long […]
This is a different take on the usual liver dish. It is a great way to use those delicious figs from the farmers market. Here it is served with a tomato and tomatillo salad. 5.0 from 1 reviews Liver with Fig Sauce Author: Vivica Menegaz Recipe type: entrée Cuisine: Italian Prep time: 10 mins Cook time: 8 mins Total time: 18 mins Save Print A different way to enjoy your liver. Great summer dish, when figs are in season. Ingredients 1 […]
Most of the recipes in this blog require very little effort to accomplish. I am a big fan of easy and quick! Good nutrition does not have to be complicated, right?! But there is just some occasions where you have to roll your sleeves up and go for that big project. Canning is a bit of a big project, but not so bad once you are properly organized. You just need the right tools and the job becomes easy. It […]
I finally got a great harvest from my tomatillo plants. The fruit is so sweet you can bite it like an apple! I saw a lot of recipes for tomatillo salsa that involved boiling/sauteing, but they did not seem too interesting. So I improvised this roasted tomatillo salsa version and was very happy with the result. This salsa is great with fish or as a topping for some crunchy romaine lettuce or as a dip for some thinly sliced radishes. […]
This is a traditional summer dish form the Côte d’Azur. I was born in Sanremo, which is only about 20 miles away form the French border. Traditions and Cusine blended back and forth in the area between French and Italy. Fagiolini was also my nonna’s (grandma) favorite vegetable, and she prepared it almost every day, just boiled al dente with lots of olive oil and a pinch of salt. The trick to good green beans is to pick them when […]
I created this Ground Cherry Coconut Panna Cotta because Panna Cotta is my favorite dessert! Panna Cotta is an Italian dessert similar to a pudding, actually what it really should be is something between a pudding and a mousse. Light, bouncy, delicate, with a very special creamy but very subtly gelatinous consistency. A good Panna Cotta should make you close your eyes and dream of those big white clouds against an indigo sky! To me it brings back memories of […]
Oz is my husband and he is from Israel. One of the things he loved and missed from his childhood was his grandfather’s homemade pickles. So two years ago, when we went to Israel he got the recipe and instructions. Ever since then he has been producing one batch after another of these wonderful, easy to make, spicy-tangy pickles! This is probably one of the easiest and most delicious recipes for lacto fermented pickles you will find! Grandpa Ruven Israeli […]
A great dish for Summer: Zoodles With Lemon and Agretti I am pretty sure you never heard of Agretti. I was born and raised in Italy and had never heard of it. Why? Because Italian cuisine is extremely regional, and dishes and ingredients are completely different form region to region. I grew up in Piemonte. Liguria and Lombardia, Agretti are form Lazio (Rome’s region), which is about 500 miles away. I found this very interesting vegetable at the market at […]
This post is just to celebrate the industrious beauty of our honey-bees, relentlessly working the blossoms for a bountiful harvest!
I was born in Sanremo, Italy. One of my very favorite foods growing up was Rostelle. The only restaurant you could (and still can) eat this at was this hole in the wall, family run place, up in the hills, and as a kid my mom would take me there sometimes on weekends. I loved Rostelle so much that at the age of 14, after trying to be vegetarian for a year, (bad idea) I had to give up so […]
Finally I am caught up enough that I am able to sit and write about our 4th of July celebration. I have been back working at the office since last week, as our office manager unexpectedly quit, so my blog time has bed drastically reduced. I did manage to take our the camera during our BBQ and take some notes while I was putting together my menu. Our party turned out to be more a potluck than just a BBQ, […]
I love being outdoors and I love Summer! I get very unhappy when I am inside too long, and I think that led to many important decisions in my life! To celebrate our newly bought outdoor dining set and the wonderful warm evening we decided it’s a perfect occasion for a summer night dinner party!! My husband announced the decision that we would have friends over for dinner at 4 pm. They would arrive at 8. Luckily I had just […]
Bluberry Chia Coconut Pudding I have been off sugar for months…but on a grey, dull day like this sometimes the NEED for some sweet reward is just plain necessary! I looked in the fridge thinking “…???…” I saw a container of fresh blueberries from the farmers market I had bought for my in-laws and the usual half used can of coconut milk from yesterday’s zucchini bread. Light-bulb went on! I grabbed in to the pantry for the other two ingredients: faithful […]
What do you do when you are desperately wanting Kimchi but Napa cabbage is not in season?? (well just go to Winco and get one from China…) I must confess that I did buy the non-organic Napa a few times, but since I have been writing this blog I have been more and more conscious about where my ingredients come from. So here I am at the Saturday farmers market, and here is a beautiful head of cabbage…I do not remember […]
I am always trying to create dishes that will use 100% home produced ingredients. In this case I got pretty close! The zucchini and basil are form the garden, grown from Italian seeds the “mamma” sent me. The sorrel is from my herb spiral.The garlic I grew last winter and now hangs in a pretty braid in the kitchen. The olive oil is also local, coming from Chaffin Orchards, dear friends only an hour form here. The only thing that […]
Hi Everyone! I’m happy to announce that The Nourished Caveman has partnered with ZipList to offer you some great new features. ZipList partners with tons of food sites across the web, including Martha Stewart, Woman’s Day, and The Daily Meal. What Is ZipList? ZipList makes grocery shopping and meal planning a breeze. It is a free online recipe box that allows you to save all your favorite recipes, create meal plans and shopping lists, and clip coupons while you’re at it. […]
Pickled duck eggs: The perfect snack A boiled egg is the ultimate snack! Pickled duck eggs are a delicious healthy snack for any time. Even more so when ready at a moment’s whim. The ideal snack food should contain protein and fat as well as carbohydrates, so that it will not unbalance your blood sugar, and cause the chain reaction of sugar-high, sugar-low, and result in Hypoglycemia and sugar cravings. About pastured eggs Eggs can be Nature’s perfect food […]
The experience: Carpaccio is the ultimate Italian food experience, well at least for me. (I also think steak tartar is the ultimate French food experience!) It also should be the ultimate Caveman food experience…some raw meat, some greens…that’s about it. (maybe our Paleolithic ancestors also had a salt and pepper shaker in their fur vestment, like the Flintstones) Carpaccio should be eaten cold, not freezing cold but nice and cool, like good sushi, so the meat is not warm and […]
Meet Baji from Wookey Ranch And here is her wonderful recipe for lamb riblets, or Denver Ribs. 5.0 from 1 reviews Wookey Ranch Lamb Riblets Author: Vivica Menegaz Recipe type: Main Cuisine: American Prep time: 5 mins Cook time: 1 hour Total time: 1 hour 5 mins Save Print Super easy, quick and delicious. This is a great recipe for last-minute guests, or when you want something great without putting in the effort. It is a very rich and satisfying […]
Zucchini Blossom Appetizer: and Italian Classic Revisited! My favorite seasonal appetizer. You can get the zucchini blossoms from your garden or from the farmers market. And it’s ready in a snap!! This is a 3 ingredient recipe!! Please do not forget to use eggs from your farmer, or if you can not get them use the best organic, cage free eggs. The almond flour also comes from our local almonds from the market, you can make almond milk and […]
What you don’t know about vitamins that could cost you your health! I have been using whole food Supplements for more than 10 years. They have made a tremendous difference in my life (like saving my gallbladder, fixing endometriosis, rebalancing my hormones etc etc). But when I talk about whole food supplements most people have no idea what the heck I am talking about. Most people have NO IDEA about the difference between a CHEMICAL ISOLATE and a WHOLE FOOD […]
Today was one of those days where you look into the fridge and think: “Lunch for husband and me needs to be ready in 20 minutes…what the heck am I making…” That means the fridge is almost empty as you forgot to plan your groceries or take out some meat from the freezer. NOW WHAT??!! In Italy when you are in this situation you would usually whip up a quick pasta! Only problem, I left pasta behind….I could have zucchini […]
This is another version of grain-free, dairy-free Paleo cake. I tend to use a lot of exotic spices in my recipes, and cardamom is one of my favorite ones. I feel like it made plain old orange flavor more complex and interesting. if you really love cardamom try adding a teaspoon to the cake mixture too. I really like this cake for breakfast or a quick snack, it makes a decent dessert too! 5.0 from 1 reviews Orange […]
Liver with onions is an Italian classic. I ate a lot of it growing up. At that time I had no idea how important good healthy liver meat can be for a person’s diet. I had no clue about all the nutrition that little piece of meat was bringing to my little growing body. i just ate liver because my mom cooked it for me, like my grandma cooked it for her when she was a kid: this was a […]
Beef heart for healing Not many people like heart meat anymore, and it is a pity because like the old Chinese saying goes: “Eat the organ you want to heal”. Well our modern hearts need much healing, especially in a strictly physiological sense. Beef heart contains all essential amino acids, zinc, selenium and phosphorus. It has more than double the elastin and collagen than other cuts of meat and a highly concentrated source of coenzyme Q10, also known as CoQ10. […]
My first time The first time I made this dish I could not wait to taste it. The whole house was filled with incredible bacony and meaty aromas during the whole two and a half hours it cooked. I was basically drooling as I removed it from the oven! Photographing it was the hardest part. Have you tried to concentrate on composition while your mouth is non-stop watering?? Finally I could not wait, with camera still hanging from my neck […]