High-Fat (Ketoish) Backpack Hunting Food Round-UP

DIY Low-carb backpackingfood

I have posted some of the recipes from my Dall Sheep Hunt last year, but I thought a little High-Fat (Keto-ish) Backpack Hunting Food Round-UP would be helpful. I learned a few things on my hunt, a couple of things I  do differently next, found new products and developed new recipes so those notes will be included as well.

Delta Alaska Dall Sheep Hunt

The Benefits of Fat-Fueled Sheep Hunting

  • Less Inflammation (especially if you are eating healthy foods)
  • Lighter food (bonus: fatty foods taste really yummy)
  • Mental clarity
  • More energy
  • Hunger feels different, less urgent
  • No energy crashes

Here are posts about Why You Should Go Keto for Sheep Hunting and the Nutrional Plan I used to become Fat-adapted.

WARNING before packing high-fat, mostly low-carb foods I spent several months becoming fat adapted. If you are not fat adapted you should stick to meals with plenty of carbs, or you will feel crappy. If you have questions about becoming fat adapted let me know:)

Keto Breakfast in the Backcountry

Instant bullet proof coffee for the backcountry

What I Packed

Instant Backcountry Bulletproof Coffee*

How Much It Weighed

1.5 oz

How Many Calories

About 500 kcals

Pros

  • Really simple to prep at home
  • Really simple to make in the backcountry
  • Contains fat (with some MCTs), protein (some collagen), and caffeine.

Cons

  • I didn’t love the taste of the MCT powder I used.
  • Sometimes it’s hard to drink 500 Calories first thing in the morning.

Next Time

I am developing a couple of new recipes, including mocha and plain. I will update this post as soon as I am ready to share. Join my Email list so you are sure not to miss them.

I will bring black coffee for first thing in the morning and wait until I am hungry in the morning to have my cup of “bulletproof” coffee.

Snacks

Triple Cocoa Coconut Fat Bombs for keto backpacking

What I Packed

Triple Cocoa Coconut Fat Bombs

How Much It Weighed

Just over 1.5 oz/ 3 balls

How Many Calories

Almost 400 kcals/3 balls

Pros

  • High-fat
  • contains chocolate (yummy)

Cons

  • I can’t really think of any, but cocoa butter has a melting point of over 90 degrees F, so if it was hotter than that you might have a mess, but that is not a problem where I live/hunt.
  • Some people may not like them unsweetened, but you can add a little coconut sugar if you like (that’s how my husband prefers them).

Next Time

The TCC Fat Bombs will definitely find their way back into my pack.

What I Packed

Conventional Snack Bars (example: Cliff Bars)

How Much It Weighed

Varies greatly

How Many Calories

About 250-400 kcal

Pros

  • Cheap
  • Some taste pretty good.
  • You don’t have to make them.

Cons

  • They are full of sugar and other additives.

Next Time

Since going on my last sheep hunt, I have found some other brands that are more to my liking. They have “cleaner” ingredients and higher fat content. Next time I will bring some of them.

Here are some of the bars I’m considering

Here is my Pinterest Board for Keto Backpacking Foods. As I find bars and other keto/healthier food options I add them to this board. Closer to hunting season I will start testing them out on longer hikes, I’ll post my findings on Instagram.

Keto Lunch in the Backcountry

packable keto lunch

What I Packed

Super Easy Packable Keto Lunch

How Much It Weighed

About 4 oz

How many Calories

About 500 kcals

Pros

  • Contain fat and protein
  • Taste good
  • If you use Paleo Valley Beef Sticks, they contain probiotics, to keep your guts happy in the backcountry
  • These were so good, I still make them for lunches on the go, and almost always have some in my fridge

Cons

  • I’ll let you know when I find of one

Next Time

I’ll probably back just macadamia nuts. I love them and they have a higher fat content, and I don’t really mind eating the same thing every day.

Keto Dinners in the Backcountry

DYI high-fat dehydrated dinners

What I Packed

DIY High-Fat Dehydrated Meals*

Note: To make these meals truly “keto” you will need to leave out the potatoes in the Japanese Curry and the Beans in the Chili. I don’t really care if I am #keto. I wasn’t worried about some carbs because of the high amount of physical activity I was doing. My goal is never to be “KETO”, I just want to feel my best and decrease my pack weight.

How Much It Weighed

About 6.5 oz.

How Many Calories

At least 900 kcal

Pros

  • Tasted really good
  • Contain, fat, protein, veggies, and collagen

Cons

  • They are a bit of a project to make but can be made way ahead of time and stored in the freezer.

Next Time

I’ll probably try different recipes because I love making up new ones.

I will switch to fat packets, such as ghee and coconut oil, instead of putting butter in a tupperwear container, for less mess and easier portioning.

Treats in the Backcountry

What I Packed

Mini-candy bars

How Much It Weighed

Less than 1 oz

How Many Calories

about 40

Pros

  • Great little treat
  • Good for morale

Cons

  • Might kick you out of ketosis for a bit, but honestly, I don’t care. Sheep hunting is such hard work I would bet most of the sugar is used to replenish glycogen. And sometimes the morale-boosting effect of a little candy is just worth it.

Next Time

Mini-candy bars will always have a place in my pack (especially dark chocolate, Snickers, or dark chocolate peanut butter cups), that is my choice, you decide if they are worth it for you:)

Supplements

What I Packed

Onnit Shroom Tech Sport

Spirulina Tablets

Turmeric

Here is a post on what I brought and why

Next Time

I will bring them again, they made a huge difference.

Next hunt I will also bring Wilderness Athlete Paleo(ish) Hydrate and Recover, and their Mid-night Build.  Since my hunt, I have started using them and love them. They really help me recover after a hard workout, which sheep hunting is:)

Totals

What I Packed

How Much It Weighed

Just over 1 pound per day!! All packed up and ready to go! Not kidding you!

How Many Calories

Over 3000 kcals!

Pros

  • I felt great!
  • All the food was really enjoyable, let’s face it, everything tastes better in the backcountry.

Cons

  • It took some time to make all the food.

Next Time

I will never go back to Mountain House’s and Low-Fat, high-carb backpacking food! I will make a couple of tweaks here and there, but for the most part, it will be the same.

Breakfast for Dall Sheep Hunt

*I did pack a couple Heather’s Choice Dinners for days I felt like more carbs or wanted more variety and a couple of the breakfasts for my husband (I ended up eating one as a celebratory meal).  This hunt was before I knew Heather or had done any projects with Heather’s Choice, I just think it is a really solid company and makes great healthy options.

Gina Shively with Dall Ram

Hope this helps you. It is always important to try out new foods before your hunt. Just because they worked for me doesn’t mean they will work for you. Remember your mind and body are under a lot of stress when you backpack hunt and that will change the way your body reacts to different foods.

Let me know what you pack and if you have any questions. You can always find me on Instagram to see how I am getting ready for my next hunt.

Wild and Well Fed is a participant in the Associates Programs. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!

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Paleo Green Chile Meatballs with Pan Sauce

I love steak. There is nothing more delicious and easy to cook than a pan-seared choice cut with fresh herbs and butter. But the reality for hunters is, a large portion of the meat they bring home is turned into hamburger and for people, the purchase their meat from a store, hamburger is less expensive.  

Add a Little Variety to Dinner

While tacos and chili are amazing sometimes it is fun to do more than just brown the hamburger in a skillet. Paleo Green Chile Meatballs add a little variety to your life with minimal effort. The green chiles add variety and a pop of flavor to your life.

A Good Recipe for Game Meat

I have made Green Chili Meatballs with Dall sheep, moose, black-tailed deer, caribou, grass-fed beef, bison, and ground turkey. Wow, until just now typing this up I didn’t realize I had used 7 different species! All were yummy. If I had some ground pork on hand I would give that a try also. Just use what is available to you.

The Down Falls of Paleo Meat Balls

Typically when up make meatballs you add to soak up all the juice as they cook. This produces a moist meatball, but when you make Paleo meatballs they tend to be dry. Adding gelatin (1 of 3 Superfoods you can add to almost any meal) helps this recipe retain some of the moisture and the pan sauce also adds moisture. If you don’t have gelatin, add it to your Amazon cart, and don’t sweat it, the meatballs will still be yummy.

 

Paleo Green Chile Meatballs

Paleo Green Chile Meatballs add a little variety to your life with minimal effort. The green chiles add variety and a pop of flavor to your life.

Course Main Course
Keyword baked, cast iron, grain-free, green chile, hamburger, meal prep, meat, oven, paleo
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 16 meatballs

Ingredients

  • 3 green onions
  • 1-4 cloves garlic minced
  • 1 tablespoon cumin
  • 2 teaspoon chili powder
  • 2 teaspoon sea or Himalayan salt
  • 1/8 cayenne
  • 1 lime zest and juice
  • 2 tablespoons gelatin
  • 2 4 ounces cans diced green chiles, drained
  • 2 pound ground meat
  • 1/2 bunch cilantro finely chopped
  • 1 jalapeno minced (optional)
  • 1 ½ tablespoons grass-fed butter optional

Instructions

Meatballs

  1. Preheat oven to 400℉ with a large cast-iron skillet or other heavy, oven-proof dish, such as a Dutch oven.
  2. Slice the green part of the onions on the bias and set aside. Mince the white part of the onions and set aside.
  3. In a large bowl mix cumin, chili powder, salt, cayenne, and gelatin.
  4. Add chiles and lime zest and combine thoroughly.
  5. Add meat, jalapeno, cilantro, and whites of onion to the bowl and mix together, your hands really are the best tool for the job.
  6. Use a ¼ cup measuring cup to portion out mixture and roll into balls, setting aside on a small cookie sheet.
  7. Once all the meatballs are done, take the pan out of the oven and place meatballs in the pan.
  8. Return to oven and bake 20-25 minutes, until the meatballs are cooked all the way through.

Pan sauce (optional)

  1. Take all the meatballs out of pan and set aside.
  2. Whisk butter and lime juice into the drippings in the pan. It may help to put the pan over low-heat if the pan has cooled off too much.
  3. Replace meatballs in the pan along with any juices they may have released.
  4. Garnish with onion greens.

Recipe Notes

Suggested serving with cauliflower rice or roasted vegetables. Also good in lettuce cups.

This is a great recipe for meal prep.

A probe thermometer will tell you exactly when meatballs are done, no need for a timer. I recommend and use this one.

Can be cooked on the stovetop. Brown on 3 sides over MEdium-High heat. Then cover and turn down heat to Low, until completely cooked.

Uncooked Paleo Green Chile Meatballs

*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!

Meal Planning for Beginners: 5 Steps to Healthier Eating

Meal planning template

I started meal planning after I had my second kid. It was so much work to take two kids under the age of two, to the grocery store I could only find the energy once a week. So, I started Meal Planning.

Besides saving multiple trips to the store, meal planning saves time, money, and increases the chances you will make healthy choices around meal time. Meal Planning and Meal Prepping usually go hand in hand, but that doesn’t always need to be the case.

Failing to Plan, is Planning to Fail

Making time to Meal Plan and Prep

If you think you don’t have time to meal prep check out my E-book 10 Minute Meal Prep (10 low-carb recipes that can be prepped in 10 minutes). The recipes are low-carb and keto friendly, but really anyone could enjoy them, hell add some rice to the mix if you feel like it. I’m sure you can find 10 minutes to meal prep sometime during the week.

Meal Planning, like everything, it takes some practice to get the hang of. Every week you will get better and better and it will take less and less time.

When you use the Meal Plan Template, share it on Instagram and tag me. I would love to see it!

5 Steps to Healthier Eating: Meal Planning

1. Plan a Day to Plan

I know this sounds stupid, but it is an important step. For most people, this will be Saturday or Sunday, but it needs to fit in your schedule.

Tip

  • If you meal prep Sunday, Saturday may be the best day to plan.

2. Sit Down with Your Calendar and Meal Planner

Your meals need to fit into your schedule. Be honest about which days you will have time to cook and which days you need leftovers. Pick meals that fit into your schedule.

Download Your Free Meal Planning Template Now

Tips

  • On your busiest day, slow-cooker meals can be really helpful. The night before my busiest days, I will put all the ingredients into my slow cooker and store the whole crock in the fridge. In the morning all I have to do is turn it on.
  • Leftovers are also great! Make a double batch of the nights you have more time, cook once eat twice.
  • Some meals, the prep work can be done ahead of time, then cooked up quickly once you get home from work.
  • Make this fun! Sit down with a good coffee and enjoy the process.

3. Decide How Many Meals You Will Need

Are you the type of person that needs to plan breakfast, lunch, dinner, and snacks? Do you just want to start with planning your dinners? Most weeks I only plan 4 different dinners. I plan on leftovers other nights, and something usually comes up (i.e. going out to dinner with friends or unexpected dinner inspiration)

Tips

  • Keep it simple, it is ok to have the same thing for breakfast and lunch most days and then just mix it up for dinner.
  • Cook extra servings for dinner so the leftovers can be eaten later as breakfast or lunch.

4. Pick Your Meals

Now just pick your meals

Tips

  • Keep Pinterest boards with meal ideas. Here is my Pinterest Page if you just want some ideas.
  • Themed days can cut down on the decision making. Themes such as Taco Tuesday, Slow-cooker Wednesday and Curry Friday. There are so many variations on these themes you will never get bored, but it makes picking out a recipe a little easier.
    • Theme Ideas:
  • Only choose a couple different breakfasts, lunches, or snacks.
  • Involve the whole family. Kid’s (and sweethearts) are more likely to be happy with a meal they help choose.
  • Make sure you note where to find the recipes when it is time to cook.
  • Keep your meal plan where you can see it, maybe hang it up on your fridgemeal plan on fridge

5. Make your shopping list

Now that you know what meals you are making, create a comprehensive shopping list.

Tips

  • Utilize grocery delivery or pick up services.
  • Keep a running list of kitchen staples as you run out of them
  • Use an app such as WunderList that allows multiple people to contribute.
  • Don’t be afraid to have regulars

Next Level S$%#

 I try to have cabbage and fish at least once a week, and bone broth/gelatin AT LEAST 2 times a week. To help me to remember, there a little place on my meal planning worksheet that reminds me of this. Once you feel like you have meal planning under control, I recommend setting your own weekly quotas/goals.

Here is a Free Meal Planning Template

Hope this helps. Let me know if you have any questions.

Happy Eating!

Meal Planner

Healthy Pizza Zoodles for Meal Prep

finishes Pizza Zoodles in meal prep containers

The key to long term Meal Prep success is keeping it simple and fast while having as much flavor and variety of flavors possible. Healthy Pizza Zoodles for Meal Prep is a great recipe to add to your rotation.

Here is a Free Meal Planning Template

I brought Pizza Zoodles for lunch last, and man was I glad! A vendor had brought in pizzas and the breakroom smelled delicious. It was easy to say no to free pizza because I knew I had a healthier option with a similar flavor in my lunchbox. (I like this lunchbox because it big enough to carry all my day’s food and act as a purse.)

Healthy Pizza Zoodles for Meal Prep in luchbox

Gelatin, A Hidden Super Food

This healthy recipe is made just a little bit healthier by adding gelatin. Gelatin is one of the super foods you can add to almost any meal. Along with adding protein, made up of amino acids many people are deficient in, it also adds a nice body to sauces and soups. Gelatin has many of the same benefits as bone broth but can be kept in your pantry. Here is the grass-fed brand I buy on Amazon.

In Pizza Zoodles, you won’t even notice it is there, but your skin, gut, bones, and joints will thank you.

Healthy Pizza Zoodles for Meal Prep cheese added

To see more of my adventures and Paleo-ish/ Mostly Low-carb food and what I am currently cooking, follow me on Instagram or Facebook!

Healthy Pizza Zoodles for Meal Prep

Enjoy this flavorful simple meal prep recipe.

Course Main Course
Cuisine American
Keyword batch cooking, gluten-free, grain-free, healthy, low-carb, lunch, meal prep, pizza, simple, zoodles
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 3

Ingredients

  • 1 tablespoon gelatin optional
  • ¼ c cool water for gelatin optional
  • 1 lb ground meat I used moose
  • 1 chopped onion
  • 1 teaspoon salt
  • Avocado oil
  • 1 can tomato paste
  • ¼ cup balsamic vinegar
  • 1-3 cloves garlic roughly chopped
  • 1 tablespoon Italian Seasoning
  • 1 package 4 oz nitrate-free pepperoni, slices cut in about 4ths
  • 3-4 oz Katamala olives black will also work
  • 4-6 zucchinis cut with spiralizer
  • Mozzarella cheese optional
  • Parsley optional

Instructions

  1. Mix water and gelatin together in a small bowl or cup and set aside (this is called blooming). Skip this step if not adding gelatin.
  2. In a large skillet over medium-high heat, browned meat and onion with enough oil to keep from sticking and salt.

  3. Once meat is browned, turn heat to low and add garlic, Italian seasoning, and balsamic vinegar. As the liquid sizzles, scrape off any brown piece stuck to the bottom of the pan, also call fond.
  4. Mix in tomato paste and bloomed gelatin
  5. Let simmer for a few minutes then turn off heat and stir in pepperoni.
  6. While the meat mixture is cooling, divide the raw zoodles (spiralized zucchinis) into 4 glass meal prep containers.
  7. Evenly divide the meat and olives place on the zoodles.
  8. Top with grated mozzarella and chopped parsley if you would like.
  9. Put lids on containers and store in the fridge.
  10. Reheat before eating,

Recipe Notes

  • Meals usually last about a week in the fridge, I usually trust my nose, but use your best judgment.
  • If you don’t have a spiralizer use a vegetable peeler to make ribbons or just slice the zucchini.
  • Tomato paste is great to use in place of tomato sauce when cooking with a lot of vegetables. It contains less moisture than the sauce and will help prevent the dish becoming too watery.

Healthy Pizza Zoodles

*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!

Great Books to Help You Eat Healthier and Live Better

Great diet and lifestyle books to read

I had a man asked me on Instagram about my education. He was hoping to educate himself on a healthy lifestyle and wanted to know where I had learned about food and cooking. Well, I have a Bachelors of Science in Physiology from the University of Wyoming (Go Pokes!) and I am an American Council on Exercise certified Health Coach. These are a great foundation, but I am constantly trying to learn as much as possible about nutrition, cooking, and in general a healthy lifestyle. So I put together a list of them and I decided to make a blog post out of it so I could share it with you too!

Honestly, I listened to most of these on Audible. I love audio books and find it easier to listen while driving or cooking, than finding time to sit down to read. (Audible is part of Amazon)

Habit Change Book

First things first, if you are trying to change your habits I HIGHLY recommend Better Than Before by Gretchen Rubin

Who For

ANYONE wanting to change ANY habit.

Why

Gretchen is a genius and has amazing insight into the nature of people. She separates people into 4 Tendencies. Once you know yourself better, you will understand which strategies will and will not work for you. I love this strategy because it doesn’t waste time trying to change you as a person, but finds simple ways to change your habits.

If you have a second take her Four Tendencies Quiz. It only takes a minute and it will give your great insight. I’m a Questioner:)

Basic Diet Books

Who

Food, What the Heck Should I Eat by Dr. Mark Hyman is great for people that want to take the first step into healthy eating, but don’t want to get overwhelmed.

Why

Dr. Hyman does a great job covering the how, what, and whys of healthy eating in a way that is easy to understand. This is a good first read to dip your toes into the Paleo Diet

Who

The Primal Blueprint by Mark Sisson if for everyone.

Why

This is one of three books I recommend by Mark and is a great overview of the primal lifestyle. It is easy to understand. Mark is a smart former pro triathlete turned jacked-old-man-killer-businessman, so who doesn’t want to be more like him? I also really like his balanced message and think it is really sustainable.

Who

Deep Nutrition by Dr. Catherine Shanahan is great for people looking to take a little deep look into diet and how it interacts with your genes. She dapples in epigenetics

Why

Dr. Shanahan works with the LA Lakers to make sure their diet is in tip-top shape so her suggestions are probably good enough for you. She pretty much recommends the Paleo diet but cames to it from her own conclusions using her background as an M.D. She is pro Bone Broth:)

Who

Death By Food Pyramid by Denis Minger is for anyone interested in why the food pyramid is dead wrong.

Why

I like this book because it talks about the political history and science behind the food pyramid and terrible government dietary guidelines. I’m a sucker for non-fiction and history is always interesting (as well as the science).

Next Level Books

Who

Wired to Eat By Robb Wolf is for people wondering why they love to eat junk food so much. The second half of the book will appeal to people that want to geek out on their blood sugar and how different foods affect them.

Why

Robb is a former biochemical researcher so his geeky science side really appeals to me, but he also does a great job explaining things well for people that don’t have a science background. He leans towards the paleo/keto side of things.

Who

Own the Day by Aubrey Marcus if for people looking to take it to the next level.

Why

Aubrey is borderline a biohacker and this book goes through the perfect day. It is a good read and let’s face it, as another ripped, kick-ass businessman he must know what he is talking about.

Who

Nourishing Broth by Sall Fallon Morell (author of Nourishing Traditions) is for people that love Bone Broth as much as I do.

Why

Bone Broth is amazing and everyone should consume it.

Who

Primal Endurance by Mark Sission and Brad Kearns is for anyone interested in training for endurance sports but not willing to sacrifice their health or balanced lifestyle for it.

Why

Both Mark and Brad were professional triathletes and really know their stuff. They are fans of the Maffetone Method

Who

The Wahls Protocol by Dr. Terry Wahls is for anyone that is interested in their mitochondria, which should be everyone. This book is especially important with people with MS or other autoimmune diseases.

Why

Dr. Wahls has an amazing story. She has MS and was in a tilt-recline wheelchair but was able to heal her body to the point she is now able to take long bike rides, all with diet!. Check out her TedTalk!

On a very personal note, My mom had MS and later died from Breast Cancer. I really wish I knew about her protocol when my mom was still alive. I really take to heart her guidelines in my meal plans now and wish everyone with MS know about her protocol.

 

Who

Paleo Principles by Dr. Sarah Ballantyne is for people that and a deep dive into the Paleo diet.

Why

This book is great for people looking for the textbook on the Paleo diet. It is very science heavy but Dr. Ballantyne does a good job making it understandable. There are also recipes in this book, ok most of the books I recommend have some recipe.

Keto Books

Who

The Keto Reset Diet by Mark Sisson and Brad Kearns is for anyone looking to transition into the keto diet without the “keto flu”.

Why

I read this book when I decided I needed to get fat adapted for my sheep hunt and it was a huge success. I like that Mark and Brad are not dogmatic about a ketogenic diet and encourage consuming vegetables.

 

Who

Keto Quick Start by Diane Sanfilippo is another good option for people looking to start the keto diet.

Why

I like Dian’s balanced approach to things and she can really cook. I wasn’t sure if I should put this with the other keto books or cookbooks.

Cookbooks

Who

Nourishing Traditions by Sally Fallon is for anyone looking to eat like their great grandmother. People who want to incorporate grains, beans, and dairy into their diet and are willing to put in the time and effort to prepare them correctly to get the most out of them, should read this book.

Why

Sally is the founder of the Weston A. Price Foundation and is all about sprouting grains and bean and raw milk.

Who

The Wild Kitchen by Wilderness Athlete is a great cookbook for everyone.

Why

These cookbooks are very practical and full of healthy recipes, some containing wild game but most do not.

Who

The Meateater by Steven Rinella is for hunters that need to cook all the meat in their freezer.

Why

Steve knows how to cook and write and is very passionate about both. What more could you ask in a cookbook author? He is not into “healthy recipes”, but game meat, naturally, is really healthy.

Who

Paleo Perfected by America’s Test Kitchen is for anyone trying to cook Paleo.

Why

America’s Test Kitchen does not half-ass cooking. They take their job really seriously, and you know each one of their recipes has been meticulously tested and will work every time.

E-Books

Is it weird if I put my own book on this list? I worked really hard on 10 Minute Meal Prep. I truly believe it will help you eat healthier while saving time and money.

10 Minute Meal Prep

Who

10 Minute Meal Prep by me is for anyone who is short on time but wants to meal prep. All the recipes are low-carb and keto friendly, but anyone could enjoy them.

Why

This E-book has 10 “recipes” for meals I make all the time that only take 10 minutes or less to prep. The dinners take additional cooking time (slow cooker, sheet pan, or stovetop),  but can be prepared ahead of time so once you get home from work, dinner is either ready or almost ready.

I am a huge fan of meal prepping and it can save you time and money while making it easier to eat healthily.

 

Hope this helps. Let me know if I have missed any you think should be on this list. I will try to keep it updated with the books I read.

Join my Facebook Book Club if you are interested in reading these or other books like them, and discussing them with like-minded people.

To see more of my adventures and Paleo-ish/ Mostly Low-carb food, follow me on Instagram or Facebook!

 

*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program (and other affiliate programs). While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!

3 Superfoods You Can Add to Almost Every Meal

3 superfoods you can add to any meal

Healthy eating doesn’t have to be all or nothing. These 3 Superfoods can be added to the healthiest, Instagram worthy meals, or those meals that are less than perfect, you know, the ones you are just happy made it to the table.

I would be lying if I said I had never added gelatin to a box of Annie’s Mac and Cheese, but the truth is we all eat meals that aren’t great for us. Adding even a little bit of one of these 3 Superfoods is better than none.

The little things really do add up.

No matter where you are in your health journey you can do this. If eating healthy seems overwhelming, just pick one of these Superfoods and try adding them to your diet a couple times a week.

1. Bone Broth or Gelatin

bone broth

My love for bone broth is no secret. Out of these 3 Superfoods, You Can Add to Almost Every Meal, I am most obsessed with bone broth.

My first ever blog post was about bone broth. I consume bone broth and recommend it to others regularly.

You can make your own, or buy a high-quality brand like Kettle & Fire.

The cook in me loves the extra flavor and body it can add to a dish. The health coach in me loves the proteins it contains and their health benefits. The hunter in me loves showing respect for the animal I harvested by using all the animal I can. The mom in me loves that it easy to incorporate into my kids’ diet.

How to Add Bone Broth to Meals

Use in place of water in any savory meal. If a recipe calls for water, just substitute bone broth.

Uses for Bone Broth

DSC03862

How to Add Gelatin

Gelatin is a cooked form of collagen and has many of the nutrients found in bone broth. It can be purchased in bulk and kept in your pantry (here is the grass-fed gelatin I use). Gelatin has less flavor than bone broth, so it can be added to savory and sweet dishes.

Start by mixing 1 teaspoon of gelatin and 1 tablespoon cool water. This is called blooming, and once it sets up, it can be stirred into any warm food or liquid.

Uses for Gelatin

DIY Collagen Coconut Milk

2. Frozen Power Greens

imageService
I always have at least one bag of frozen power greens from Costco in my freezer. This way I always have them on hand

How to Add Frozen Greens

Once the leaves are frozen, I crunch them up into little pieces.  Freezing the greens ensures they don’t go bad as well as making some of the nutrients more bioavailable.
Once your meal is almost done cooking, stir in a ½ cup (or more).

Uses For Power Greens

Make Ahead Smoothies

 

3. Cauliflower Rice

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Cauliflower rice is so versatile. And despite Cauliflower being amazing for you, it doesn’t have a very strong flavor once it is cooked.

How to Add Cauliflower Rice

You can buy Cauliflower pre-riced, fresh or frozen, or use a cheese grater/ food processor to rice a head of Cauliflower yourself. Since my Costco started carrying Cauliflower rice, I have tried to always keep a bag in my freezer.

I usually roast Cauliflower rice in the oven.  Just drizzle a little avocado oil, sprinkle with salt, mix, then evenly spread out on a baking tray lined with parchment paper or a silicon mat (these are the mats I use almost daily!)

You can also sauté on the stove or add Cauliflower rice directly to the dish.

Uses for Cauliflower Rice

Keto Taco Casserole

  • Curry
  • Chile
  • Fried “rice”
  • Keto Taco Casserole
  • Rice- Often I will cook rice in bone broth then mix with Cauliflower rice. This is a good compromise for kids and people not willing to completely give up rice.

Small Thing Add Up to Big Things

A healthy diet doesn’t need to be all or nothing. Good choices, no matter how small can add up to something great. Finding creative ways to use these 3 superfoods to your meals is a great way to add nutrients to your less than perfect diet, let’s be honest, no one’s perfect.

Hopefully, these small steps will seem very doable and make eating healthier a little less intimidating. Who knows, taking these steps may lead to other positive changes in your life.

Keep in touch, let me know ways you add nutrients to your food!

To see more of my adventures and Paleo-ish/ Mostly Low-carb food, follow me on Instagram or Facebook!

Superfoods

*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!

Keto Taco Casserole with Cauliflower Rice

It is one of my personal goals to make #lowcarbhighveg a thing. Keto Taco Casserole with Cauliflower Rice would definitely be an appropriate recipe to use this sadly rare hashtag. So many people in the keto space seem to emphasize fat on fat on fat and ignore the quality of fats and vegetables. Most, veggies contain tons of micro-nutrients and few carbs.

Cauliflower is Worth the Carbs

In one cup of cauliflower, there are 5 grams total carbs and 2 grams fiber (3 grams net carbs), but it is so much more than its carb count.  Cauliflower is a member of the cruciferous family (like broccoli, cabbage, and Brussels sprouts), which means it is high in phytochemicals and sulfur.  These compounds are powerful antioxidants and vital to cellular health.

Sulfur rich vegetables are so good for you, Dr. Terry Wahls recommends you eat 3 cups a day of these amazing vegetables!

Dr. Wahls M.D. is an amazing woman that was able to reverse her multiple sclerosis with her miracle protocol. I highly recommend her Ted Talk or Book to everyone, not just people with autoimmune diseases. Her Tedx Talk “Mind Your Mitochondria” has over 3 million views on YouTube!

Casserole Love

Who doesn’t love a casserole? While they are not the prettiest dishes, they are easy to make and so stick-to-your-ribs yummy. Keto Taco Casserole with Cauliflower Rice is no exception. You won’t even notice that it’s pack full of veggies and either will your kids.

When making this casserole, remember that casseroles are not an exact science. If you have canned tomatoes in your pantry, but they aren’t fire roasted or have green chiles, don’t give it a second thought, use them and move on. If you have ½ a zucchini, slightly shriveled, in your fridge, chop it up and throw it in. Make do with what you have, it will taste great.

Here is a Free Meal Planning Template

 

Keto Taco Casserole with Cauliflower Rice

This stick-to-your-ribs casserole is low in carbs but high in veggies

Course Main Course
Cuisine American
Keyword cauliflower, easy, hamburger, keto, low-carb, vegetables
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 4

Ingredients

  • 1.5 lbs cauliflower rice 8 cups
  • 2 teaspoons salt
  • Avocado oil
  • 1 lb.  ground beef or game meat
  • 1 bell pepper chopped
  • 1 onions chopped
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon garlic powder
  • ¼ cup apple cider vinegar
  • 8 oz. Cream Cheese
  • 1 can 14 oz. fire-roasted diced tomatoes with green chiles
  • 6 oz cheese shredded
  • 1/2 cup chopped fresh cilantro
  • Pickled jalapenos optional

Instructions

  1. On a large sheet pan, sprinkle cauliflower rice with 1 teaspoon salt and place in a 425° F oven, for 15-20 minutes*
  2. Meanwhile in a large frying pan over medium-high heat, brown meat, onion and bell pepper, and remaining 1 teaspoon salt together.  Use avocado oil to keep from sticking.
  3. When meat is brown add all spices and stir until you can smell them.
  4. Turn down heat to low and stir in vinegar.
  5. Next add cream cheese, stirring until it is melted and evenly distributed.
  6. In your final baking dish* mix cauliflower, meat mixture, and tomatoes.
  7. Evenly spread out and top with cheese.
  8. Bake in preheated oven (425° F) for about 20 minutes until the cheese is nice and brown.
  9. Top with cilantro and jalapenos to serve

Recipe Notes

*You can skip prebaking the cauliflower, but your casserole will be runnier

*A 13-inch oven-safe frying pan can be used to brow the meat and bake the casserole. Or bake the casserole in a 9X13 baking pan.

Look for organic pasture raised cream cheese such as Organic Valley

To see more of my adventures and Paleo-ish/ Mostly Low-carb food, follow me on Instagram or Facebook!

Keto Taco Casserole with cauliflower rice

*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!

Paleo Pecan Pie Bite and Holiday (backpacking) Recipe Book

I teamed up with Heather’s Choice to write a Holliday Recipe E-Book. It contains a few festive recipes that will be delicious in the backcountry or at home and totally FREE! I had so much fun working with the great people from Heather’s Choice. Below is a recipe for Paleo Pecan Pie Bites.

Full disclosure I am an affiliate of theirs, but I highly recommend their products. They make Paleo food for the backcountry. Like actually Paleo and with actual real food ingredients. When I don’t have time to make my own dehydrator meals, I use theirs. It’s great having food I feel good about eating or feeding to my kids.

It was Heather’s First E-Book I turned to when learning how to make my low-carb, high-fat meals for my sheep hunt.

Check Them Out!

The Holliday Recipe Book contains recipes for

  • Autumn Trail Mix
  • Pumpkin Pie Fruit Leather
  • Thanksgiving Turkey Jerky
  • Pumpkin Chili (based off on Pumpkin Pie Spice Chili)
  • Backcountry Thanksgiving Feast
  • Pecan Pie Bites (recipe below)
  • Key Lime Packaroons

Download your FREE Holiday Recipe E-Book!

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Paleo Pecan Pie Bites

Paleo Pecan Pie Bites

Sometimes the little treats make all the difference. These little Paleo treats are great in the backcountry or at home

Course Dessert
Keyword backpacking, dehydrator, paleo, treat

Ingredients

  • 2 cups pecans
  • ½ teaspoon salt
  • ½ teaspoon vanilla
  • cup maple syrup
  • 2 oz chocolate finely chopped optional

Instructions

  1. In a blender or food processor, chop nuts until most of the pieces are very small, but larger
  2. than grains of sand.
  3. Add salt, vanilla and maple syrup, pulse to combine.
  4. Use a small cookie scoop or tablespoon to portion and form little balls.
  5. Place the balls on a dehydrator rack sprayed with coconut oil.
  6. Flatten to form disks.
  7. Dehydrate at 115° F until completely dry, about 8 hrs.
  8. Melt chocolate in a double boiler.
  9. Coat pie bites in chocolate and place back on dehydrator rack to cool completely

 

Pecan Pie Bites

 

 

3 Supplements to Bring Backpacking

supplements for backpacking

During my Delta Dall Sheep Hunt, I took 3 Supplements and was amazed at how big of a difference it made. Every ounce counts, but with some research, these three found a place in my pack. (Here is a Round-Up of all the food I brought)

I choose these 3 Supplements to increase my athletic performance and decrease pain and inflammation because let’s face it sheep hunting is a lot of damn work and can sometimes be painful.

I am NOT a doctor, this is NOT medical advice. I’m simply telling you what I personally brought on my sheep hunt. If you are thinking about adding supplements to your diet do your own research and speak with a medical professional.
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Harvard Health

The 3 Supplements and Why I Brought Them

Spirulina

Spirulina is high in protein and nutrients. I figured if nothing else, protein and micronutrients never hurt, especially when you are exerting yourself so much. However, it has been shown to boost athletic performance and decrease inflammation (well at least in rats)

According to a study that was published earlier this year, “The results of this study imply that supplementation with spirulina extract may protect athletes against a deficit in immune function (especially, anti-infectious function) associated with strenuous exercise, and may cause a beneficial shift in “overtraining threshold” preventing a radical deterioration of immunity.”

Translation: spirulina boost immune function decreased by hard exercise and allows you to push harder without overdoing it.

Spirulina is well studied, on PubMed, there are over 1,700 published articles. I love that spirulina has been scientifically proven to be so beneficial, but I love how it makes me feel even more. In my n=1 experiment, I have found it gives me a boost of energy.

Use

When we were packing out meat and I was super tired, I would take a small handful to give me a little bust.

Spirulina is part of my normal diet as well. I add the loose powder to smoothies and my kids like it mixed into their yogurt.

Shroom TECH Sport

Like spirulina, mushrooms have been well studied and have way too many benefits to cover in this post.  Onnit has also done their own clinical trials that found Shroom TECH Sport increases athletic performance.

Use

I used as directed (take 40 minutes before workout) for my training leading up to my sheep hunt as well as every morning during the hunt.

Onnit has a money back guarantee (you get to keep the product), so I figured it was worth a try. I personally found it gave me an extra spring in my step for workouts and hiking.  This supplement is a little pricey (beware of cheap supplements, they are probably crap and could be dangerous!!) so I only took it on “breakthrough” workouts.

Turmeric

Like the other supplements, turmeric has been widely studied. A quick search on PubMed shows turmeric has been shown to help prevent cancer, decrease pain, increase cognitive function, and has strong anti-inflammatory properties while being considered safe with only mild side effects (if you take a super high dose). Ginger or black pepper increases the absorption of turmeric so many supplements include them (and many recipes).

Note: I also added cinnamon to my Instant Backcountry Bulletproof Coffee to help decrease inflammation.

Use

I took two tablets each morning and evening. I skipped it one evening and the next morning I could defiantly feel the difference.

Bonus “Supplement”

Salt

Ok, this isn’t a supplement, but salt and electrolytes are very important especially when eating a low carb diet or when you are very physically active. It also makes all food taste better. I brought along a little extra salt. Since I made most of my own food, I didn’t have to use it, but I will bring it next time.

Sea salt and Himalayan salt are best because they contain other trace minerals and don’t contain anticaking agents. I can taste better, but I have been called a salt snob before.

If you are reading this post you might also be interested in how I make my own High-Fat Dehydrated Meals for my sheep hunt. By going Keto/low-carb on my sheep hunt I was able to get cut 10 lbs from my back.

To see more of my adventures and Paleo-ish/ Mostly Low-carb food, follow me on Instagram or Facebook!

*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!

Pumpkin Spice Paleo Chili

Pumpkin Spice Paleo Chili

It is Pumpkin Spice Season and I fully embrace it! I’m not talking about some gross oversweetened “coffee”. Pumpkin Spice Paleo Chili, on the other hand, that is what I’m talking about. The warm flavors taste like a cozy sweater feels.

In Pumpkin Spice Chili, the pumpkin isn’t super pronounced but adds a nice sweetness and body. Many chilies are thickened with flour, but I have gotten in the habit of thickening stews with pureed vegetables.

Cinnamon is a common ingredient in chili, so ginger seemed like a logical next step to me. Like the pumpkin, the ginger doesn’t stick out too much, just adds a little something special.

Why Pumpkin Spice Paleo Chili is the Perfect Dinner

Pumpkin Spice Paleo Chili

This Chili taste like a cozy sweater feels

Course Main Course
Keyword bone broth, crock pot, paleo, slow-cooker
Prep Time 15 minutes
Cook Time 6 hours
Total Time 6 hours 15 minutes

Ingredients

  • 1 pound ground meat* your choice
  • 1 onion chopped
  • 1/4 cup apple cider vinegar
  • 1 can pumpkin
  • 4 Roma Tomatos diced, canned will do
  • 1 yellow bell pepper diced
  • 2 cup bone broth
  • 3 cloves garlic chopped
  • 1 tablespoon chile powder
  • 1 tablespoon teaspoon fine sea salt
  • 2 teaspoon cinnamon
  • 1 teaspoon ground cumin
  • 1 teaspoon ground ginger
  • 1/2 teaspoon chipotle powder
  • Any random veggies you have laying around optional
  • 5 ounces baby spinach roughly chopped

Instructions

  1. In a cast Iron skillet brown meat and onions.
  2. Add vinegar to skillet. As the liquid sizzles, scrape up any brown pieces that are stuck to the bottom of the pan. Vinegar will help decrease any gamy flavor.
  3. Add meat mixture to slow-cooker with all other ingredients except spinach.
  4. Stir to combine
  5. Cook on LOW 6-8 hrs
  6. After chili has cooked, stir in spinach and allow it to wilt

Recipe Notes

*I usually use game meat but will use beef if that is not available.

I sometimes add the left-over zucchini scraps from making zoodles or any other vegetables that are looking a little wilted in my fridge. To this day I have not found a vegetable that has not tasted great in this chili. If you find one, please let me know!

To see Gina’s adventures and Paleo-ish/ Mostly Low-carb food, follow her on Instagram or Facebook!

Paleo Pumpkin Spice Chili