To save time and money, lately, I have been obsessed with the idea of 5 ingredient meals. I am not willing to sacrificing nutrition or flavor. Simplified Indian Butter Chicken is my latest creation. Curries are because they are packed with flavor and spices have so many health benefits including amazing anti-inflammatory properties. I use my Formula for a Simple Curry when I want to use up random veggies in the fridge and Simplified Butter Chicken when I have nothing at home and need to make a quick run to the store.
This recipe simplifies a classic dish without sacrificing on flavor!
Place butter on top of chicken.
If your chicken is already cooked, you can prepare the sauce on the stovetop.
DIY Wild Green Powder is the easiest way to add Wild Edible Plants to your diet!
During the last 2 summers, I have been slowly learning about wild edible plants. I decided the easiest way to incorporate them into my diet was DIY Wild Green Powder.
Green powder is already part of my daily return so I figured it would be an easy way to preserve and consume daily wild plants.
CAUTION Before we go any further, I am NOT a wild plant expert! Please do your own research, and make sure you know the plants you are eating are safe!
I started to post about my morning foraging sessions and DIY Wild Green Powder on Instagram and people seem to be really interested, so here is how and why I make DIY Wild Green Powder. The best part is, anyone can do this and there are probably more edible wild plants in your backyard than you realize.
Note: Always be mindful to pick wild plants that have not been exposed to fertilizer, pesticide, or other pollutants.
“I’ve always believed that it’s preferable to get the nutrients we need from whole foods, as they’re found in nature, rather than from isolated, synthetic sources”
Like many health-conscious people, I have taken a multivitamin most of my life, but now I am starting to think they are a waste of time. The brilliant Chris Kresser shares my option and I recommend you read his post Throw Away Your Multivitamins and Antioxidants. While there is a time and place for quality supplements, here are the reasons I have stopped taking a multi.
Nutrients work synergistically, so when they are consumed isolated they tend to not work as well or at all.
Many times multivitamins contain synthetic versions of micronutrients that the body does not recognize at all.
Ans to top it off all off, taking nutrients in values way higher than fo8/*und in foods, can be dangerous.!
Like I said there is a time and place for QUALITY supplements, but I have started consuming a green powder daily along with other whole food supplements, in place of a multivitamin.
I think adding DIY Wild Green Powder to my diet has been good for my overall health, and has really improved my skin!
Wild plants have been consumed by humans since, well, since there were humans. The knowledge of their food and medicinal properties used to be common. Knowledgeable people can still be found, but are less common. Luckily today you can find the information in great books and the internet.
Wild Plants are true superfoods. Because they grow in the wild, undepleted soil, and have to work so hard to survive they contain more nutrients. It is also so fun and relaxing to go pick your own foon in your yard or wild space.
I think is also possible that the probiotics found in solid remain on these wild plants if you do not cook them. It is my (educated) guess that dehydrating Wild Plants will not destroy these organisms.
Another reason to consume wild plants is more superficial but still worth mentioning. When your body has the proper nutrients and is in pretty good health it shows in your skin! High-quality products, like Beautycounter, can make a huge difference in your skin, but can’t make up for the lack of good health. If you want to learn more about why I love Beautycounter check out this post, but a diet high in nutrients is the most impactful thing you can do for your skin.
Like I already said I am NOT an expert. To keep from overwhelming myself I have just tried to learn a couple of new plants a year. I loke sharing what little knowledge I have with my kids, and they seem to enjoy helping out.
My hope is by the time my kids move out, all three of use will have a decent understanding of edible wild plants and how to use them.
Dandelions greens are one of the most studied edible wild plants with many micronutrients and help benefits. They have high levels of vitamins A, C, and K as well as a little calcium and potassium (source). They are also a great source of prebiotic fiber inulin.
For more information check out this great Dr. Axe post.
Dandelion roots are a little trick to pull up because the plant usually breaks right where it meets the root when pulling. It is possible to pull some root up when the soil is moist and you are able to dig slightly down with your fingertips. Chopping the roots into smaller pieces will speed up the dehydration time.
Because I am making years worth of DIY Wild Green Powder, I store a majority of the powder in the freeze and about a month’s worth in the fridge to help preserve the fragile nutrients.
To round out my Green Powder I add a couple of other things that would otherwise not be in my diet.
Sea Vegetables contain nutrients that many of us are deficient in such as iodine. I’m not great as good about eating them as my kids, so I ordered this sea vegetable blend (already dehydrated), blended them up, and added them to my DIY WIld Green Powder. Technically they are wild, right?
Most afternoon, when the afternoon energy drop happens is a great time to take your Green Powder.
DIY Wild Green Powder taste, well healthy. I usually mix a scoop with just enough water to swallow like a shoot. I then drink a little kombucha, because I remember reading somewhere the probiotics help your body absorb more nutrients when you take a multivitamin and I love kombucha.
Sometimes right after I take my green shot, I take desiccated liver tablets and fish oil. The fat helps your body absorb the fat-soluble nutrients found in plants.
To save time you can put a scoop of DIY Wild Green Powder in a small jar with your other supplement. A tiny piece of Beeswax wrap is a great reusable way to separate the tables and powder.
You can also add DIY Wild Green Powder to smoothies, shacks, yogurt, whatever!
Hope this inspires you to add more Edible Wild Plants to your diet!
Have fun with it!
If I can do it, so can you!!
Happy foraging!
Last year for my Dall Sheep Hunt I made (Low-Carb) Dehydrated Japanese Curry and it was delicious. For a complete list of all the food I packed last year, click here.
Jump to RecipeI made it again this year for an awesome Lady’s Weekend, Courtney from Her Inspired Journey organized. The awesome group of 12 women archers and they graciously let me talk their ear off about backcountry nutrition and DIY Dehydrated meals. When I made it for the ladies I added instant rice, but when I made it for this year’s sheep hunt I made it with cauliflower rice. Click here for a complete list of the mostly Low-Carb food I packed this year.
Now that I have made (Low-Carb) Dehydrated Japanese Curry a few times I thought it was time to update the recipe on the blog.
To increase to desired calories and grams of fat of Dehydrated Japanese Curry just add butter, butter powder, avocado oil, and/or “rice”. MCT oil would also work if butter is not a good option for you.
Per serving
You might as well double this recipe when you make it, eat half for dinner tonight, and dehydrate the other half. Cook once, eat twice 🙂
These are the mylar bags I used this year. I think a little zip-lock top is super handy once you have filled the bags with hot water.
I also recommend adding an oxygen absorber in the bag before you seal it (remember to remove it before you add hot water).
As extra insurance, store your packaged Low-Card Dehydrated Meals in the freezer or refrigerator)
Spread over lined dehydrator racks.
You can buy cauliflower already riced, either fresh or frozen.
To see more of my adventures, how I am getting ready for my next hunt, and Paleo-ish/ Mostly Low-carb food and what I am currently cooking, follow me on Instagram or Facebook!
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!
I was going to wait until after hunting season when I had more time to write this post, but so many people have asked about my High-Fat Keto(ish) Backpacking Food. This will be a quick post and I am sure when I have more time I will polish it up a little, and probably find some embarrassing typos.
Last year on my Delta Sheep Hunt was my first-year High-Fat Food. Here is the Round-up from last year. It really changed my life. This year I went lower-carb and made some new recipe. I will be adding them to my blog soon. When I get back from my trip I will update this post with my field notes.
Calories: About 500
I kept it really basic this year if you want more variety here are 4 more powdered Keto Coffee Recipes.
Fat 24g Pro 27g Net Carbs 8g
Calories: About 400
Last year I packed Keto Lunch Baggies, this year I just did meat an cheese.
Each bag contains
Calories: About 1,000
Calories: About 900
This year I DIY Dehydrated my own Keto Dinner, I made:
I will get you the recipes as soon as I can! But in the meantime here are all my low-carb dehydrated recipes.
Basically, they are all one-pot meat and veggie meals that I added fat to. I either added powder or just through a packet of oil in the bag before I sealed it.
Here is a list of all the fats I added.
Just in case I need a little sugar and caffeine to get me up that next hill.
Because who doesn’t want a little treat
I am bringing hot sauce packets and extra salt to add to any meal I feel like:)
Hope that helps! I will update it when I can!
To see more of my adventures, how I am getting ready for my next hunt, and Paleo-ish/ Mostly Low-carb food and what I am currently cooking, follow me on Instagram or Facebook!
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!
When I was a personal health cook Egg Roll Bowl was a favorite. I’m not sure why it has taken me so long to post the recipes but here is 5 Ingredient Low-Carb Egg Roll Bowl!
Jump to RecipeThis recipe is yummy and contains lots of cabbage, which I love. Ever since I read Dr. Wahl’s book, THe Wahl’s Protocol, about the diet she used to reverse her MS I have tried to eat more cruciferous vegetables (broccoli, cauliflower, cabbage) because they are so nutritious!
For more 5 Ingredient Meals click here:)
Cabbage is a triple threat because it is:
I try to always have a head of cabbage in my fridge.
5 Ingredient Low-Carb Egg Roll Bowl is also great because it is a fast low-carb dinner that can be served with rice if the rest of your family isn’t low-carb.
Salt, water, and cooking oils will not count towards the 5 ingredients.
Salt is a necessary mineral and not recipe is worth eating if it is not season properly. The amount of salt in recipes it typically just a suggestion. Everyone likes different levels of salt and many other salt-containing ingredients contain varying amounts, so taste your food, add salt when necessary.
Water doesn’t count, because it comes from your sink; Most savory recipes, stock or bone broth can be substituted in place of water to add flavor and nutrition.
The amount of fat needed to cook your food depends on the pans you are using. If you are low-carb you may also want to add extra fat.
Try roasting the cabbage instead of stir-frying to try something new
If your pan isn’t big enough to fit all the ingredients, just cook in batches.
You can cut up the stems of the cilantro and cook them with the cabbage, waste not, want not.
Avocado or coconut oil
Ok, I have another 5 Ingredient Meal for you! 5 Ingredient Black Bean and Soba Noodles! I just can’t get enough of simple and yummy meals! Everyone is super busy so there is no reason to make eating healthy harder than it needs to be.
Jump to RecipeFor more 5 Ingredient Meals click here:)
Soba Noodles are thin Japanese noodles made out of buckwheat. Buckwheat is a pseudo-grain, so it does not contain gluten and most people digest it well. If you want to see what the famous Mark Sisson has to say about buckwheat check out this post.
Feel free to substitute zoodles in this recipe if you want to cut back on carbs or add more veggies:) You would just have to change the name from 5 Ingredient Black Bean and Soba Noodles to Black Bean and Zoodles hahah.
Obviously I don’t eat back beans when I am eating low-carb, but I find I feel fine when I eat them. You have to listen to your body.
You can use a can of beans to keep this recipe simple, but I typically use dried black beans. Soaking black beans overnight before you cook them, makes them easier to digest. I take it one step farther and sprout beans (here is how). This does take a few days but most of the time is completely hands-off. I usually make a large batch of sprouted black beans and either freeze the extras for later or plan a few recipes that week to use them in.
If you have any questions about sprouting black beans or this recipe shot me an email at wildandwellfed@gmail.com!
Salt, water, and cooking oils will not count towards the 5 ingredients.
Salt is a necessary mineral and not recipe is worth eating if it is not season properly. The amount of salt in recipes it typically just a suggestion. Everyone likes different levels of salt and many other salt-containing ingredients contain varying amounts, so taste your food, add salt when necessary.
Water doesn’t count, because it comes from your sink; Most savory recipes, stock or bone broth can be substituted in place of water to add flavor and nutrition.
The amount of fat needed to cook your food depends on the pans you are using. If you are low-carb you may also want to add extra fat.
If you are using frozen broccoli, it is already blanched so it doesn’t take as much cooking.
If you like things a little spicy, try adding sriracha:)
Lately, I have found myself eating too many Justin’s Peanut Butter Cups, and each time I eat one I think, this is a little too sweet. After I eat all those carbs, I don’t feel great either. Luckily for me, I can make my own healthy Low-Carb Collagen Coffee “Peanut” Butter Cups!
Jump to RecipeI was inspired to put chopped coffee beans in these treats, by the chocolate covered espresso beans you sometimes get at coffee huts. Who doesn’t love coffee?! Who doesn’t love a little crunch?! The caffeine from the coffee will also give you a little energy boost and help you burn fat.
These are a great snack any time of the day (if you aren’t very sensitive to caffeine). No seriously, but I am super excited to bring them sheep hunting this year. Low-Carb Collagen Coffee “Peanut” Butter Cups are basically a fat bomb, and the calorie to oz ratio is awesome! Check out Why Go Keto for Sheep Hunting or High-Fat Keto (ish) Backpacking Food Round-Up if you are interested in how to get over 3,000 kcal to weigh about 1 pound! Long story short, I cut a ton of weight and felt amazing!
This recipe uses COLLAGEN PEPTIDES PROTEIN POWDER. Low-Carb Collagen Peanut Butter Cups are a great way to add more collagen to your diet!
Peanut butter is not paleo, but nothing tastes quite like it. Sun butter (made from sunflower seeds) is delicious and in my opinion a million times better than almond butter. But use the seed/nut/peanut butter of your choice!
This is a double boiler. It is a very simple technique that gently heats food. If you have never used one go here, for more information.
These nutrional values are based calculated from Lindt 90% Cocoa Chocolate and Peanut Butter
In a double boiler, gently melt the chocolate cocoa butter in a small pan.
Wild and Well Fed is a participant in the Associate’s 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!
Ready for another Backpacking Dinner recipe? Here is Dehydrated Low-Carb Shrimp Scampi with Zoodles. This is one of the simplest recipes for a dehydrated dinner but there’s no sacrifice on flavor!
Jump to RecipeIf you follow me on Instagram or my blog, you might know I am a HUGE fan of Low-Carb, High-Veg meals. This is especially true when I am in the backcountry. Last year on my Delta Dall Sheep hunt I packed High-Fat food and it changed my life! Which sounds a bit dramatic, but I was able to get over 3,000 kcals to weigh about 1 pound!
Dehydrated Low-Carb Shrimp Scampi is yummy enough you don’t really need another reason to make it, but here are 5 reasons anyway. (These are the same 5 reason I gave on my last post, Dehydrated Berbere Chicken Soup, but it is I take every chance I get to get up on my soapbox!)
Another reason I love Dehydrated Low-Carb Shrimp Scampi is the Zoodles! Zoodles, impressively, rehydrated in the field. Because they are raw when they go into the dehydrator when you add hot water, they have a pleasant texture and aren’t too mushy. This will not be the last recipe I make with zoodles.
Zoodles are a healthy alternative to noodles in the backcountry or at home. If you have never made them before I recommend you check out this post from Downshiftology. If you are as big of a fan of them as I am, I recommend you check out my recipes for Advieh Zoodles (Persian Inspired) or Healthy Pizza Zoodles for Meal Prep.
This recipe is for one serving, but you can easily make more than one batch at a time.
To increase to desired calories and grams of fat in your Dehydrated Low-Carb Shrimp Scampi with Zoodles just add butter or butter powder. MCT oil would also work if butter is not a good option for you.
Below are the exact Mylar Bags I have.
These are the mylar bags I will buy next time. The ones I have worked great, but I have been inspired by Heather’s Choice, I think a little zip-lock top is super handy once you have filled the bags with hot water.
I also recommend adding an oxygen absorber in the bag before you seal it (remember to remove it before you add hot water).
As extra insurance, store your packaged Low-Card Dehydrated Meals in the freezer or refrigerator)
Dehydrated Low-Carb Shrimp Scampi with Zoodles is one of the easiest and yummiest Low-Carb meals you can make for the backcountry!
Stir in zoodles and parsley
Spread scampi on dehydrator trays and dehydrate 165℉ or the highest setting on your dehydrator, for 12-16 hours, until the food is completely dehydrated.
Add all ingredients to mylar bag.
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!
When I was a personal health cook, 5 Ingredient Low-Carb Paleo Green Chili was a favorite. I always felt kind of guilty that such an easy dish got so much praise, but they loved it!
I love 5 Ingredient Low-Carb Paleo Green Chili because it is so quick and versatile. It is a great meal to utilize random veggies you need to use up, super fast and easy, great leftover, and even makes a great DIY Dehydrated Dinner!
In a large skillet brown meat with salt.
Add meat, salsa, and veggies to a slow cooker.
Cook on LOW about 6 hrs or HIGH for about 4 hours.
Serve with lime.
This can also be cooked on the stovetop if short on time
Note about veggies
Optional Add-Ins
Optional Garnich
DIY Dehydrated Dinner Notes
Low-Carb Dehydrated Berbere Chicken Soup is based on Somalian Inspired Chicken Soup, one of my most popular recipes. I tried to keep down the number of ingredients for simplicity.
Jump to Recipe“Berbere is a chile and spice blend used to season many Ethiopian dishes.” Epicurious.com
If you have any questions or need help becoming fat adapted, click here to contact me.
To increase to desired calories and grams of fat in your Low-Carb Dehydrated Berbere Chicken Soup just add butter or butter powder. MCT oil would also work if butter is not a good option for you.
Below are the exact Mylar Bags I have.
These are the mylar bags I will buy next time. The ones I have worked great, but I have been inspired by Heather’s Choice, I think a little zip-lock top is super handy once you have filled the bags with hot water.
I also recommend adding an oxygen absorber in the bag before you seal it (remember to remove it before you add hot water).
As extra insurance, store your packaged Low-Card Dehydrated Meals in the freezer or refrigerator)
Happy Eating!
This DIY Low-Carb Dehydrated Berbere Chicken Soup recipe is based on Somalian Inspired Chicken Soup. It is super healthy, yummy, and lightweight.
To bloom gelatin, mix with lime juice in a small bowl and set aside.
Add chicken, bell pepper, jalapeno, cilantro stems, green chilis, carrots, and bloomed gelatin.
Off heat stir in cabbage.
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!