Triple Cocoa Coconut Fat Bombs

Triple Cocoa Coconut Fat Bombs have become my go-to snack, even my kids love them! I started making them when I first went keto. I’m not full-time keto, but I used it to get fat adapted for my sheep hunt (which I’m totally glad I did!). I ended up making a lot of my own food for my sheep hunt, including these and DIY High-Fat Dehydrated dinner.

(Here is everything I packed on my sheep hunt)

triple cocoa chocolate coconut fat bombs hunting

I like these fat bombs because they aren’t just pure fat, they the have a little texture and nutrient. Oh, and they have chocolate!

Cocoa butter is the fat found in chocolate. It contains healthy saturated fats, that have anti-inflammatory properties. I also like it because cocoa butter is hard at room temperature, so if you take your fat bombs out of the refrigerator they don’t melt.

The Triple Cocoa Coconut Fat Bombs are so fast and simple to make I bring them on every long hike I do. I also made them for my sheep hunt, and I often pack them for my kids as a snack at preschool (they are nut-free).

making fat bombs

Triple Cocoa Coconut Fat Bombs

These are my go-to fat bomb, they are great for a little snack to fuel all your adventures, even if that's just surviving the day. Each bomb contrains about 1 g NET CARB.

Course Snack
Keyword coconut, cocoa, chocholate, fat bomb, nut-free, dairy-free
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 3 minutes

Ingredients

  • 1/2 cup cocoa butter
  • 1 cup shredded coconut
  • 1 tablespoon cocoa powder
  • 2 oz very dark chocolate chopped
  • 1 teaspoon Vanilla
  • 1/4 teaspoon salt
  • stevia, to taste* optional

Instructions

  1. In a medium saucepan, gently melt cocoa butter over LOW.

  2. Once cocoa butter is melted stir in coconut, cocoa powder, vanilla, salt, and stevia*.

  3. Scoop 1 tablespoon mixture onto a small sheet tray, lined with a silicon baking mat or parchment paper. (I use a #50 scoop)

  4. Refrigerate until hard, then store in an airtight container in the fridge. These keep really well.

Recipe Notes

* personally I don't like stevia and prefer my fat bombs less sweet, but make your fat bombs the way you like! Also, you can add a tablespoon of coconut sugar which will add less than 1g carb per fat bomb, this is how my husband likes them and if you are hiking hard that little bit of carbs won't kick you out of ketosis.

Chcolate fat bomb

*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 will only provide links to things she thinks will help you or you might really like. Thanks for the support!

Advertisements

Slow Cooker Bone Broth- Why Sourcing your Bones Matter

Wild Game Bone Broth

 

As a hunter and spouse of a hunter, I feel so incredibly lucky to have access to such high-quality meat. You can’t buy better meat. Not only is game meat much more humane than “conventionally farmed meat,” it is more sustainable and provides an excellent source of nutrients. Game bones also make the best bone broth.

When an animal lives and eats in the wilderness, it is exposed to fewer pollutants and eats exactly what it is supposed to eat. Wild plants tend to have more nutrients than farmed plants, and those nutrients are stored in the tissues of the animals that eat them. Wild game and grass-fed meats have higher amounts of Omega-3 fats and vitamins and minerals than does grain-fed meat.

How I Source My Bones

This season, I couldn’t go hunting. However, I did help friends butcher their caribou. As is customary, they rewarded me for my efforts, and I chose my payment in bones. Later in the season, my husband also harvested two black-tail deer. If you have never seen a black-tailed deer, they are hilariously small. I could fit the bones of more than one leg in a gallon Ziploc bag!

I have been making bone broth for a while, but this was the first time I made it from game bones. Typically, with grass-fed beef bones, I make a batch of broth for my family and the second batch for my dog. By then, the bones are so soft, you can cut them with a butter knife.

After the second batch of caribou broth, the bones were almost as hard as when I started! So, I made another … and another! I was amazed. The caribou bones produced two times the broth as beef bones did. I’m no scientist, but this can mean only one thing: Game bones are kick-ass!

If you do not have access to wild game bone broth is still worth making!

Sourcing Your Bones

If you aren’t a hunter or simply can’t bring yourself to pack out the bones (trust me, I’ve been there), bone broth is still worth making. It’s just important to source your bones thoughtfully. Bones are a tissue that bioaccumulates. This means if the animal is exposed to pesticides, heavy metals, or pollutants, you’ll find these substances in the bones. This is bad news if you don’t source bones from a quality source.

If you don’t have access to wild game bones, buy bones that are organic/grass-fed/pasture-raised. Good places to look are your local farmer’s market or butcher shop, or you can purchase organic/grass-fed/pasture-raised cuts of meat that are still on the bone. Not only is bone-in meat typically cheaper, but meat cooked on the bone offers more flavor and nutrition. For example, after you roast a whole chicken, you can save the bones for bone broth and really get your money’s worth

Any type of bone will work, but bones that include joints result in a broth that is richer in collagen and other healthy-joint compounds. Chicken feet are also great to add if you have them.

Consider asking your butcher to cut the bones you buy down the middle through the joint to increase the surface area. Increasing surface area and exposing the insides of the bones will help the water extract all the wonderful nutrients locked inside. Asking the butcher to do this can be intimidating, but it’s their job and they should be more than happy to do it for you. I have found butchers to be a great source of information and very helpful when asked.

 

Why consume bone broth?

Simply put, bone broth is delicious and an amazing source of several nutrients that are super bioavailable! Bone broth is great for your gut, bones, joints, skin … the list goes on and on. Among other things, bone broth contains collagen, amino acids, and minerals. If you want to know more, here is a great article by Chris Kesser about bone broth.

Consuming your broth

I use bone broth any time a savory recipe calls for water. Broth is a must for soups and stews, but I also use it whenever I cook rice, to add nutrition and flavor to a simple, bland food. I also use it in my slow-cooker meals. Chilis and curries are my favorites, so that is how my family consumes most of our bone broth. You can also sip broth like a tea. Sipping a cup before bed is a great way to unwind after a long day butchering caribou, and the magnesium and glycine found in bone broth will help you fall asleep!

Roasted caribou bone

Making Yur Bone Broth

Bone Broth

Bone Broth is a true superfood that you can make in your own kitchen.

Keyword bone broth, bones, stock

Instructions

  1. Roast at least one pound of frozen bones in a glass baking dish at 425° F for about 20 minutes, until browned.
  2. Put the bones in a slow-cooker and cover them with water.
  3. Add a splash of vinegar, preferably organic apple cider vinegar.
  4. Cook the bones, water, and vinegar or lemon juice on LOW.

    If you’re using chicken bones, you will want to cook them for 12-24 hours. You’ll want to cook larger bones (like beef bones) for at least 24-36 hours. 

  5. As the bones cook, skim the fat and scum off the top. Do this more often in the beginning and aim for every few hours throughout the cooking process. 

While you may have just recently learned about bone broth and its benefits, bone “broth” is nothing new. Traditional cultures all over the world have been making it for many years. Chefs call it stock (and don’t cook it long enough, in my opinion) and use it as a crucial ingredient for adding flavor and viscosity to soups, stews, and sauces. Here’s how I make my broth.

I love my slow cooker because I can roast the bones right in the insert.

 

1. Roast at least one pound of frozen bones in a glass baking dish at 425° F for about 20 minutes, until browned.

 

The more bones the better, but don’t stress over it or put in so many bones that you can’t cover them with at least an inch of water when you move them to your slow cooker in the next step. If you are using bigger bones, you can generally make more than one batch of broth.

Roasting the bones is purely for flavor. Make sure your bones are nice and browned, but not burnt. After baking, the liquid may have accumulated in the bottom of your baking dish. If you’d like, you can pour this liquid into a heat-proof glass container and let it set. Once the fat has risen to the top, discard this and add the remaining liquid to your slow-cooker.

2. Put the bones in a slow-cooker and cover them with water.

If you are using tap water, make sure to run it through a filter first. I used this filter before I moved to a house with a well.

Cooking with and drinking filtered water or well water is important because the water you use greatly affects the flavor of whatever you’re cooking. Unfiltered tap water may also contain things that you don’t want to consume, like excess chlorine, which can be hard on the good bacteria in your gut.

3. Add a splash of vinegar, preferably organic apple cider vinegar.

As a substitute, you can use lemon juice. Acidity releases more nutrients, like calcium and magnesium, from the bones and into your water. Here is a PubMed study to prove it 😉 The study also looked at heavy metals in bone broth.

While the study found that bone broth contains safe levels of heavy metals, less is always better. Animals that are fattened in feedlots can be exposed to more heavy metals. If you source your bone from the right place, this is even less of a concern.

4. Cook the bones, water, and vinegar or lemon juice on LOW.

If you’re using chicken bones, you will want to cook them for 12-24 hours. You’ll want to cook larger bones (like beef bones) for at least 24-36 hours. As the bones cook, skim the fat and scum off the top. 

Do this more often in the beginning and aim for every few hours throughout the cooking process. (Don’t worry about it overnight, though.) Here is the skimmer I use. You can use a ladle but if you get serious about bone broth, the skimmer will save you a lot of time. If you skip the skimming, your broth will taste funky. Trust me on this one.

Flavoring the broth is optional.

However, I like to add herbs and spices, as well as organic veggie scraps, skins, and stems from dishes that I had cooked throughout the week. (I save the scraps in the freezer until they’re ready to use.) I don’t want to sound like a broken record, but organic is important.

Things that are good in broth include, but are not limited to, carrot, celery, mushrooms, onions (and the skins), herbs, ginger, peppercorns, bay leaves, allspice berries, lemon peel, garlic, etc. Don’t be afraid to get creative with the flavorings! If you add the veggies and spices to your broth at the beginning, the long cooking time will overcook them and the resulting broth will be less flavorful. Be patient and wait to add the flavorings until the last couple hours of cook time. You can also leave the broth plain, which can be a good option if you are simply going to be cooking with it (vs. sipping it on its own).

You can tell that your bones have given you all they can when you can cut them with a butter knife.

To store your broth, you will want to strain out the solids. These are the strainers I wish I had. I recommend storing broth in glass mason jars. (I typically use a quart or half-gallon jars.) Your broth will keep in the fridge for about five days, though adding a teaspoon of salt per quart of broth will help it stay fresh longer.

If you aren’t going to consume the broth in the next week, keep in mind that it freezes well. You can freeze it in freezer jars. I like to simmer broth on the stove to reduce the volume by about half. This way, it takes up less room in the freezer. (After hunting and fishing season, freezer space is at a premium in our house.) After the broth has reduced, I pour it into silicone molds. I like these molds because they are a great individual serving size; they are the same ones in which I bake personal frittatas. Once the broth is frozen, I move it into Ziploc freezer bags for longer-term storage. When you defrost your broth, just add water to restore your original quantity.

Give bone broth a try! Let me know what you think or if you have any questions.

Slow-cooker Bone Broth

Adapted for a post I wrote for Open Sky Fitness

*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 will only provide links to things she thinks will help you or you might really like. Thanks for the support!

3 Reasons to Make Collagen Coconut Milk

DIY Collagen Coconut Milk

For the past few months, I have been making my own coconut milk. I use it in everything from Simple Curries to lattes. Homemade Coconut milk is even built into my Paleo “oatmeal recipe”. After you have made your own and see how easy it is, you will probably never buy coconut milk in the carton again.

3 Reasons to make Collagen Coconut Milk

 

1. It is way cheaper

If you are like me, you like to know you are getting a good value. Food is expensive enough. Store bought coconut milk is a total rip off. It is mostly water! Need more convincing? Well here is a table comparing the price per cup for common brands to homemade.

coconut price comparison

2. Store-bought brands contain a lot of Additives

Store bought coconut milk contains gums. Gums act as an emulsifier to keep the coconut and water from separating. They also give the “milk” a thicker, creamier texture. While some are better than others, all gums have the potential to irritate your gut. Some people are more sensitive to this than others. Chris Kresser did a really great break down of gums if you would like more information.

The cartons are also lined with plastic, which sometimes contains BPA!

Take a look at these ingredients and tell me which you rather consume.

Coconut milk ingredients

3. This recipe contains Collagen

Collagen (is great for you! It contains amino acids that most people are deficient in and helps heal your gut, the opposite of what gums do. Collagen is good for joint health and helps you sleep better. Since I have started consuming more collagen I have noticed my skin has gotten way softer. I could go on and on about collagen but in case you don’t really care I won’t, but if you would like to learn more check out this link to a Dr. Axe article.

Gelatin is Collagen that has been cooked

Collagen Coconut Milk

Making your own coconut milk is easier than you think 

Course Drinks
Keyword blender, coconut milk, collagen
Prep Time 5 minutes
Servings 3

Ingredients

  • 2 cups water boiling
  • 2 cups water cool
  • 3/4 teaspoon grass fed gelatin
  • 2 tablespoons Coconut butter (manna)
  • Pinch of salt

Instructions

  1. Bloom gelatin in about 1 tablespoons cool water
  2. In a blender, mix hot water, bloomed gelatin, coconut butter*, and salt, on a low spend for about 20 seconds.

  3. Add cool water, and refrigerate
  4. After the milk has cooled, shake to mix, one final time. 

Recipe Notes

*To make a richer coconut milk, more like you would find in a can, add ½ cup coconut butter instead of just 2 tablespoons.

The original recipe first appeared in a post I did for Open Sky Fitness

Collagen Coconut for Pinterest

 

*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 will only provide links to things she thinks will help you or you might really like. Thanks for the support!

Advieh Zoodles

Do you make the same 3 things for dinner every night after work? Are you looking to add something a little exotic, but familiar enough that your kids will still eat it? Make Advieh Spaghetti and Zoodles tonight!

What is Advieh?

Advieh is a Persian spice blend that has rose petals. Typically, I hate flower flavored foods, when I see lavender flavored chocolate I want to throw a temper tantrum. But the rose in Advieh is subtle and somehow very comforting, like something a Persian grandma would make. I was able to find food grade rose peddles at my local spice shop, but they can also be bought on Amazon. Here is an Advieh spice, but I have not tried it, but I’m sure it will work.

 

Advieh Zoodles

This weeknight Paleo dinner is somehow both a comfort food and exotic.

Course Main Course
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4

Ingredients

  • 1 lbs grass-fed ground beef or lamb
  • 1 onion chopped
  • 5 cloves garlic
  • 1 teaspoon turmeric
  • 1 tablespoon Advieh
  • 3 cups tomato sauce about (just 1 Jar)
  • 1-2 eggplants 1 inch cubed 1t salt 20 minutes 425
  • cup apple cider vinegar
  • salt & pepper
  • olive oil
  • ½ bunch parsley roughly chopped

Advieh

  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1 teaspoon ground rose petal
  • 1 teaspoon ground cardamom
  • ½ teaspoon ground cumin

Instructions

  1. On a sheet pan, sprinkle 1 teaspoon salt over eggplant, set aside while oven preheats
  2. Brown meat and onions together in a pan with ½ teaspoon salt
  3. Put eggplant in a 400 degree F oven to roast (15-20 minutes)
  4. Add spices and garlic to meat and stir until you can spell them. (Note: if there is a lot of liquid in the pan drain that off before adding spices)
  5. Stir in vinegar
  6. Add tomato sauce and simmer
  7. When the eggplant is done roasting stir into the sauce
  8. Simmer for about 15 minutes
  9. Stir in chopped parsley
  10. Serve over zoodles

Tips and Tricks

Persian Spaghetti with 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 will only provide links to things she thinks will help you or you might really like. Thanks for the support!

Epic Brown Butter Chocolate Chip Cookies

paleo brown butter chocolate chip cookie

Where I Eat Epic Brown Butter Chocolate Chip Cookies

Lately, I’ve gotten into the habit of enjoying a cookie or two on top of a mountain. These Paleo-ish Epic Brown Butter Chocolate Chip Cookies are a perfect mid-hike treat. Of course, you don’t have to climb a mountain to enjoy them, they are also good wherever you happen to be.

Brown Butter

Brown Butter is amazing and makes everything better. Basically, if a sweet recipe calls for butter, brown butter will make it better.

How Treats Fit into My Diet

To prepare for my upcoming Dahl Sheep Hunt I have been going in and out of ketosis. “How can you eat cookies?!”, you might ask. First off, I am a huge believer in the occasional treat when I’m not eating keto. But according to Dr. Cate Shanahan, even in ketosis, you can enjoy some carbs if you time them right with exercise.

So then you kind of emptied out those little suitcases in your muscles that store glycogen (during exercise), and so now you could just refill those suitcases, and it doesn’t take insulin to do that, either (allowing you to stay in ketosis). Balanced Bites Podcast

Plus, a cookie tastes its best when you are it enjoying with friends, surrounded by nature, after working hard. But seriously these cookies will taste great anytime.

Epic Brown Butter Chocolate Chip Cookies

These chewy Paleo-ish cookies are a nice little treat you can enjoy on top of a mountain or at your kitchen table. 

Course Dessert
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 30

Ingredients

  • 1/2 cup grass-fed butter

Dry Ingredients

  • 1/3 cup coconut sugar
  • 2 1/2 cups almond flour
  • 3/4 teaspoon baking powder
  • 1 teaspoon instant coffee optional
  • 1/2 teaspoon salt

Wet Ingredients

  • 1 teaspoon vanilla
  • 2 eggs

Mix-In

  • 1 cup chocolate chips or chopped

Instructions

  1. In a medium saucepan melt butter over medium-low heat
  2. Occasionally swirl, until the milk solids turn golden and the butter smells nutty.
  3. Set aside and let cool off until you can comfortably touch the pot.
  4. In a separate bowl, mix dry ingredients.
  5. In the saucepan mix butter, dry ingredients, and wet ingredients.
  6. Once completely mix together, fold in chocolate
  7. Scoop about 1 tablespoon of dough on to silicon or parchment paper lines cookies sheets
  8. Flatten out dough balls with a measuring cup
  9. Bake in a pre-heated 350°F oven for 12-15 minutes or until the edges start to brown

Recipe Notes

Makes 30-35 cookies

*the instant coffee is optional but adds a nice bitter note to offset all the sweetness

 

Tips and Tricks

  • Here is a brown butter How-To video. Once you learn how you’ll never want to use plain butter again, I’ve even put it in my coffee! It has a great sweet, caramelly, nutty flavor. I’m not sure why it tastes so sweet, because to my knowledge it does not contain carbs.
  • I use Enjoy Life mini chocolate chips or chopped Lindt dark chocolate bars because they do not contain soy lecithin.
  • I love my cookie scoop and use it for everything including Fat Bombs and mini muffins. Mine is a size #50, but I also have size #20 for muffins and cupcakes, and a large #12 I use for Keto flatbread.
  • Silicon mats are great for baking cookies, veggies, and sheet pan meals. They make clean up a breeze! Or use an unbleached parchment paper. You can use parchment paper a couple of time before you have to throw it away.

 

 

*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 will only provide links to things she thinks will help you or you might really like. Thanks for the support!

paleo brown butter chocolate chip cookie

Paleo “Oatmeal”

grain-free hot breakfast

If you’re like me, you miss having your “healthy” bowl of oatmeal in the morning. Well, I have good news for you, this Paleo Oatmeal is just as comforting and a better low-carb alternative to the insulin spiking bowl of sugar you used to eat. Here is a Mark’s Daily Apple article about oatmeal if you are looking for a comprehensive read.

I made my Paleo Oatmeal in a mason jar. It only can fit a half batch, but I use my blender all the time and love that I can blend everything right in the jar. I also use my blender for Make-Ahead Smoothies. Seriously, I could probably write an entire cookbook for this blender. It doesn’t have the power of a Vita-Mix, but I’m obsessed with mason jars and hate doing dishes.

Blender love letter aside, you can make this recipe in any blender😊

 

Paleo Oatmeal

This healthy breakfast will have you forgetting all about oatmeal. Plus it can be eaten hot or cold!

Course Breakfast
Keyword dairy-free, grain-free, low-carb, paleo
Prep Time 5 minutes
Servings 4

Ingredients

  • 4 cup water + a splash
  • 2 teaspoon gelatin optional, but highly recommended
  • Pinch of salt
  • 1/4 cup coconut butter
  • 1 cup raw almonds
  • 1 cup raw pecans
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon cinnamon
  • 1 cup shredded coconut
  • 1/4 cup chia seeds
  • 2 cup berries

Instructions

  1. Bring 4 cups water to a boil.

  2. Meanwhile, bloom gelatin in your blender (or jar) with a splash of cold water.
  3. Add hot water, coconut butter, salt, nuts, vanilla, and cinnamon.
  4. Blend until nuts are in small pieces.
  5. Add coconut and chia seeds to the blender, pulse just to mix
  6. Pour out half the mixture into a bowl and top with berries

 

Tips & Tricks

  • If you don’t have gelatin or coconut butter, just heat up 2 cups of unsweetened coconut milk or another nut milk.
  • You can half this recipe for a single serving, but why cook once and only eat once. This can be reheated or eaten cold as a parfait
  • Try using your favorite types of nuts
  • If you want your Paleo oatmeal a little sweeter, add a drizzle of maple syrup (just know you are adding sugar).
  • Buy nuts raw and store them in the freezer

*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 will only provide links to things she thinks will help you or you might really like. Thanks for the support!

oatmeal

A Formula for a Simple Curry

formula for curry

A post in the Open Sky Fitness Podcast Group by Rob Dionne got me thinking. How many recipes do I use to cook most of my dinners? I realized that rather than “recipes,” I have formulas. At least once a week I use A Formula for a Simple Curry. Honestly, I think we ate curry four times the other week. When your life gets crazy … simplify where you can.

Why a Formula Instead of a Recipe

Give a person a recipe and they can cook tonight. Give a person a basic formula for a simple curry and they can cook for a lifetime, with whatever they have on hand.

Warning

This looks much more complicated than it is. Once you have used the formula once or twice, it will become second nature!

Developing a Formula for Curry

It was harder than I thought to write down my abstract curry formula, even though it’s very logical. I started with my very general dinner formula.

Meat + Veggies + Flavor = A Healthy, Good-Enough Dinner

For example, take my simple Salmon Fajitas.

Meat (salmon) + Veggies (onions and bell peppers) + Flavor (fajitas seasoning) = Healthy Sheet Pan Supper

So, I guess my Formula for Simple Curry goes like this:

1 pound meat + lots of veggies + 2 cups liquid + 1-2 tablespoons spices + bone broth (optional) = Fast, yummy dinner

Meat

Typically, I use wild game hamburger, ground turkey or chicken. I personally don’t like fish curries, but don’t let that stop you from giving it a try! (Lots of people like fish curries; I’m just weird.)

A good general rule, is 1 pound meat -> 1 teaspoon salt added during cooking.

Veggies

My go-to veggie preparation? Roasted! Most nights, we eat some form of roasted veggie. Not glamorous, but I love the way they taste, and silicon mats make for fast preparation and clean up.

Curries are a great way to use up any random veggies hiding in the bottom of your crisper drawer. Just throw it all in there! Extra roasted/steamed/baked/sautéed veggies from the night before? Throw them in there! Often, I make a curry Sunday night to use up anything I didn’t get to that week. This cuts down on food waste.

 

These veggies I found last night. Even the sad wilted celery tasted great in the curry.

 

Often, at the very end, I throw a few handfuls of spinach or kale into the sauce to get some extra veggies in my simple curry.

Liquid

To make my curry sauce, I typically use full-fat coconut milk. Usually, I have some Homemade Collagen Coconut Milk in my fridge. If I don’t, I’ll use canned.

Lately, I have started to occasionally mix it up with cashew milk.

Spices

Thai Kitchen makes a green curry and red curry paste that I really like. They are made from real ingredients. They also don’t need to be refrigerated until you open them, and then you can keep them in the fridge for a long time.

One or two tablespoons of garam masala and/or curry powder is also a good option. When I add dried spices, I usually add at least a teaspoon of cumin, just because I love cumin.

Bone Broth

Bone Broth is optional but is so good for you! You can either make your curry a soup or cook rice or quinoa in bone broth instead of water. Although rice is not paleo, when it’s prepared properly, most people tolerate it well and it’s a crowd pleaser. Personally, I feel pretty good feeding my kids sprouted brown rice I’ve cooked in bone broth. For more information about properly preparing grains or legumes, check out this awesome in-depth Weston A. Price Foundation article.

Simple Curry

This is a formula to make a curry out of whatever you have laying around. It is a fast and healthy meal to cook on those nights you did not plan ahead and you are in a hurry... so basically every night.

Course Main Course
Keyword curry
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4

Ingredients

  • 1 pound meat
  • Lots of veggies chopped
  • 2 cups liquid
  • 1-2 tablespoons spices
  • bone broth optional

Instructions

  1. In a large skillet or pot brown meat

  2. Stir in spiced

  3. Add liquid 

  4. Either add veggies or roast them at 425 degrees F for 15-20 minutes

  5. Simmer curry for about 15 minutes

Ingredient Options (include but not limited)

Instructions for Ground Meat

  1. In a large pot or skillet, brown meat with onions if available, over medium-high heat.
  2. Add spices to meat mixture, stirring constantly.
  3. Turn heat down to medium-low and carefully add liquid to make a sauce.
  4. Either serve with roasted veggies or simmer veggies until done.

Instructions for Stew Meat

  1. In a large pot or skillet, brown meat with onions if available, over medium-high heat.
  2. Add spices to meat mixture, stirring constantly.
  3. Turn heat down to medium-low, then carefully add liquid to make a sauce.
  4. Simmer at least 30 minutes or add to slow cooker (LOW 4-6 hours, HIGH 2-4 hours).
  5. Serve with roasted veggies.

Instructions for Chicken Breast and Thighs

  1. In a large skillet, brown onion over medium-high heat with a little oil, if available.
  2. Add spices to meat mixture, stirring constantly.
  3. Turn heat down to medium-low, then carefully add liquid to make a sauce.
  4. Either stir in veggies now, or roast them at 425°F for 15-20 minutes.
  5. Add chicken and let simmer in the sauce for about 30 minutes.
  6. Use a fork to break chicken into bite-sized pieces.

Instructions for Fish

  1. In a large skillet, brown onion over medium-high heat with a little oil, if available.
  2. Add spices to meat mixture, stirring constantly.
  3. Turn heat down to medium-low, then carefully add liquid to make a sauce.
  4. Either stir in veggies now, or roast them at 425°F for 15-20 minutes.
  5. Add fish and let simmer in the sauce for about 10 minutes.
  6. Use a fork to break fish into bite-sized pieces.

Instructions for Slow Cooker

  • Not recommended for fish.
  • Chicken thighs hold up better than chicken breasts.
  • If using ground meat, brown before adding to slow cooker.
  1. Add all ingredients to slow cooker.
  2. Cook on LOW 6-8 hours or HIGH 3-4 hours.

Tips and Tricks

  • Garnish your curry with cilantro, green onion, and a squeeze of lime or lemon (if available).
  • Garnishing with a finely diced granny smith apple adds a nice texture and brightness.
  • Roasting veggies take another pan but add flavor and texture, while adding very little to the actual prep time.
  • Make enough for lunch the next day

 

Give it a try! Thinking about cooking this way will make it easier to throw together a fast, healthy, and tasty curry.

 

*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 will only provide links to things she thinks will help you or you might really like. Thanks for the support!

f curry (2)

A Formula for Make-Ahead Healthy Smoothies

Make Ahead Smoothies

Make-ahead smoothies are a healthy way to start your busy morning. I love smoothies, but I found it was taking too much time each morning to get all the ingredients out, make the smoothie, then put everything away.

Formula vs. Recipes

Most of my go-to meals I use formulas instead of recipes. The general formula allows flexibility to change things up without thinking it very hard. They allow me to work with what I have. And if you give a person a recipe the can cook for a day, give them a formula, they can cook for a lifetime.

00100dPORTRAIT_00100_BURST20180514080006266_COVER

Why I Use A Formula for Make-Ahead Healthy Smoothies

Like everyone, my mornings are a bit hectic. I must get my kids ready, and lunches packed for daycare, pack food for my husband and me, get my car packed for my job, and feed the goats. I try to get as prepared as I can the night before, but I’m always looking for ways to simplify.

Batch “cooking” smoothies is a great time saver. Making them ahead of time is just more efficient. Most smoothie ingredients can go straight from the freezer to the blender which is a huge advantage. Smoothies are also highly customizable, which is also great.

Here is a general formula for a make-ahead smoothie.

Greens + Fruit + Protein + Liquid +(extras)= Smoothie

Use the table below to get combination ideas. Play around, see what you like

Smoothie Chart

*best if added just before blending or chopped before freezing if applies

I found this blender on Amazon that you can screw a regular mason jar directly to the base. It’s no Vitamix, but it gets the job done.

Blender with make ahead smoothies

I like that I can store, blend, and drink all in the same jar. This saves time and dishes. If you have a different blender you can store your make-ahead smoothies in the container you plan to drink it out of.

How to Make Ahead Smoothies

  1. Add greens, fruit, protein, and any other powders to your jar.
  2. Close jar and keep in freezer until you are ready to eat.

Morning of

  1. Take jar out of the freezer
  2. Add liquids and any other ingredients that don’t freeze well
  3. Enjoy and rock your day!

Make-Ahead Smoothie Formula

This smoothie will save you time, and make it easy to start your day off with a healthy breakfast.

Course Breakfast
Keyword breakfast, green smoothie, greens, smoothie
Prep Time 5 minutes
Servings 1

Ingredients

  • 1-2 cups greens
  • 1/2-1 cup fruit
  • protein
  • liquid
  • extras optional

Instructions

Before Hand

  1. Add greens, fruit, protein, and any other powders to your jar.
  2. Close jar and keep in freezer until you are ready to eat.

Morning Of

  1. Take jar out of the freezer
  2. Add liquids and any other ingredients that don’t freeze well
  3. Enjoy and rock your day!

00100dPORTRAIT_00100_BURST20180514075609562_COVER

Tips, Tricks, and Fun Facts

  • Don’t be afraid to keep it simple. When I’m in ketosis, I like smoothies that are just greens, collagen coconut milk, and protein powder.(Here’s my favorite Goat Whey protein powder)
  • A splash of lemon juice will protect nutrients from blending oxidative stress.
  • Freezing vegetables makes some micronutrients more bioavailable (ice crystals cut through cell walls making nutrients more digestible)
  • I use these mason jar lids all the time for smoothies (and to prevent messes with toddlers), If you like straws these reusable stainless-steel straws will work with the lids. Sometimes it just seems more fun to drink a smoothie throw a straw. These both prevent the dreaded smoothie nose.
  • If you are going to use mason jars a lot this canning funnel saves time and prevents messes.

 

 

*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 will only provide links to things she thinks will help you or you might really like. Thanks for the support!

Smoothies

Crowd-Pleasing Baked Salmon Fajitas

Typically, I cook salmon every Monday. Lately, my go-to salmon meal has been Baked Salmon Fajitas. Mondays are my busiest day, so this sheet pan dinner is perfect. It’s also a crowd-pleaser because you can make it Paleo, Keto, low-carb, gluten-free, or grain-free, or serve it with a flour tortilla.

Salmon Fishing in Alaska

Like man Alaskans, I always have salmon in the freezer. So, I’m always looking for different ways to cook it. I know that sounds spoiled, but what can I say? I am. During red (sockeye) salmon season, people literally scoop fish out of the river with giant nets. It’s called dip netting and it’s a great way to fill a freezer.
You can also go “fishing” for salmon, but I don’t much care for this. Most salmon fishing is done shoulder to shoulder with tons of other people. You throw your weighted hook in the water and watch it drift downstream. Then you plop it upstream again … and again … and again, hoping your hook will drift into a salmon’s mouth.
The most fun I ever had salmon fishing was when we hired a guide to fly us into a secret spot. We were close enough to the ocean that the silver salmon were still attaching our streamers.

Silver Salmon Fishing
Oh, I was also about 36 weeks pregnant. Thank God waders are made for overweight men 😊

Why Try Baked Salmon Fajitas?

  • They are yummy. Life is too short to eat food you don’t enjoy.
  • Salmon is sooo good for you. Omega-3s and Astaxanthin, anyone? (Here is a good article if you want to know more.)
  • Sheet Pan Supers are the best. Everything cooks on the pan, so clean up is a breeze.
  • Salmon Fajitas is one of the most versatile meals ever! The serving options are endless, so you can make just about anyone happy.

00100dPORTRAIT_00100_BURST20180505131207708_COVER (1)

Pulling Pin Bones

I highly recommend pulling the pin bones out of the fish before you cook it. This is especially important if you are feeding kids. If you don’t pull out pin bones, you have to chew really carefully. To pull out the pin bones, you need a pair of tweezers. Run your finger along the midline of the fillet. When you find a bone, pull it out with your tweezers. Different parts of the fish have different numbers of bones. If your fillet comes from closer to the tail, you will find fewer bones. When you think you have them all, double check

Baked Salmon Fajitas

These Easy Baked Salmon Fajitas are a crowd-pleasing meal that can be made on one sheet pan.

Course Main Course
Cuisine American, Mexican
Keyword crowd-pleasing, easy, fajitas, fast, healthy, keto, low-carb, one pan, paleo, salmon, sheet pan
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4

Ingredients

  • 2 bell peppers sliced
  • 1 onion sliced
  • 1 fillet salmon
  • 1 tablespoon avocado oil about

Spices

  • 1 teaspoons chili powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon coconut sugar optional
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon ground cumin

Instructions

  1. Place the sheet pan in the oven to preheat at 425° F.

  2. While the oven is preheating, mix together the spice mix. 


  3. Coat the onions and peppers in oil and 1-2 teaspoons of the spice mix.


  4. Place on the baking sheet and bake 15-20 minutes, until the vegetables have started to brown on the edges.


  5. Take the pan out of the oven. Turn the oven down to 250° F.


  6. Place the salmon fillets on the pan. Sprinkle each with about ½ teaspoon seasoning.


  7. Bake all together for about 15 minutes more, until the salmon just flakes with a fork.

Recipe Notes

Serving options

Flour or corn tortillas – if you eat grains

Cassava tortillas – if you are grain-free

Rice – if that is part of your diet

Over a bed of greens – for a simple salad

Garnisher options

Lime Cilantro Jalapenos Cotija or Queso Fresco (if you eat dairy), or sour cream or plain Greek yogurt (if you eat dairy)

How to Make Bakes Salmon Fajitas

  1. Place a sheet pan in the oven to preheat at 425° F. These are the sheet pans I use. I love them because they are a higher quality so they don’t warp and use them ALL the time with these silicone mats. Silicone mats make clean up even easier because food doesn’t stick to them. Most of the time, I wash only the mat, not the pan.
  2. While the oven is preheating, mix together the spice mix. The coconut sugar is optional. I find that the coconut sugar balances the flavor nicely and adds only a couple grams of carbs to the meal. When I’m in Ketosis, I leave it out. It’s totally up to you.
  3. Coat onions and peppers in oil and 1-2 teaspoons of the spice mix. I use avocado oil because it has a high smoke point. Extra virgin olive oil would work but cooking with expensive EVOO is kind of a waste because it will lose that great olive taste. Other oils, such as vegetable and canola, have a high Omega-6 fat content, which increases inflammation. The way they are made also causes the fats to oxidize, which damages DNA and tissue in your body. Here is a good article about the dangers of vegetable oils.
  4. Place on the baking sheet and bake 15-20 minutes, until the vegetables have started to brown on the edges.
  5. Take the pan out of the oven and it down to 250° F. Studies also show that higher-temperature cooking degrades astaxanthin (a killer antioxidant found in salmon). If you totally want to geek out check out this PubMed article.
  6. Place the salmon fillets on the pan. Sprinkle each with about ½ teaspoon seasoning. It’s ok to guess on the measurement; personally, I like the freedom of just eyeballing it.
  7. Bake all together for about 12-15 minutes more, until the salmon just flakes with a fork. Cooking the salmon at a lower temperature prevents it from drying out and makes the texture delightful. When I first started cooking salmon, I cooked the heck out of it. I did not want it to be undercooked. Slowly, I have seen the light. I would rather eat salmon undercooked than overcooked.

Serving options

  • Keto – over a bed of greens or cauliflower rice
  • Paleo – cassava tortillas, you can buy them or make your own
  • Gluten-free – over rice
  • Conventional – corn or flour tortillas

Garnishing options

  • Lime
  • Cilantro
  • Jalapenos
  • Salsa
  • Cabbage Slaw
  • If you eat dairy Cotija Queso Fresco, sour cream, or plain greek yogurt

Enjoy!

 

 

*This post was adapted from a post I originally did for Open Sky Fitness.

*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 will only provide links to things she thinks will help you or you might really like. Thanks for the support!

Salmon Fajitas (1)

 

Designing a Sheep Hunting Fitness Program

Now is the Time to Get Ready for Hunting Season

Now is the time to think about designing a sheep hunting fitness program. A couple weeks before sheep season the shooting range is packed, and you see people walking around with their packs, don’t be the guy that waits until the last minute to sight in your rifle and get in shape. It takes more than a couple of weeks to properly prepare for something as challenging as sheep hunting.

You really should shoot all year round and work out consistently.

Periodization

Periodization is important to get the most out of your training. It helps prevent General Adaptive Syndrome (GAS), or when your body adapts to the specific stresses you are experiencing (i.e. exercise). Each period has a different focus and stresses your body in different ways. If you want to learn more here is an interesting journal article that goes into more detail.

*It is important to use training programs as a guide while allowing yourself to be flexible to make changes as need be.

My Training Phases

The day after tags came out I had written out my nutrition/training plan. The two go hand in hand. I’ve posted this before, but here it is again.

Untitled drawing (2)

HEAL/base

I have a chronic overuse injury in my upper thigh, from packing out a caribou over 7 miles over the tundra. Seven miles doesn’t seem very long, but trust me, it is on the tundra. I have been fighting with it off and on for 8 years. I also have Diastasis Recti from my two pregnancies, which leaves my abs super weak.

For the overuse injury, I have tried rest, physical therapy, and dry needling with no real improvement. Currently, I am trying daily foam rolling and Tune Up Fitness ball soft tissue work. So far this has given me the most hope.

For my abs, I am doing Pure Barre, and group workout that mixes barre work and Pilates-like exercises. I’m excited about this because my abs seem to be improving and it strengthens a lot of stabilizer muscles traditional weight lifting does not, and your feet and ankles. This should all come in handy when I’m carrying a heavy pack over uneven terrain.

In addition to the exercises to help heal my body, I am also strength training 2-3 times per week. I mostly do squats and pull-ups. Keep it simple.

Base

For the base period, I will add in cardio workouts while continuing my soft tissue work, strength training, and Pure Bar.  I plan on hiking, walking, biking, and swimming. During this time, I will also focus on getting fat adapted (which I have already started by “going keto”). I will complete many of my workouts fasted or with only a fatty coffee.

Strength

During this phase, I will increase my time in the weight room while still doing cardio a few times a week. I will also increase my calories by adding more carbs and protein for just a few weeks. This will allow my body to recover faster and build muscle.

Pack Time

During the summer I will focus on hiking, with a weighted pack, and when I say weighted I mean carrying a kid or two😊. I will also add in some CrossFit to increase functional strength and muscular endurance.

Rest/pack

The week before I will rest. Yoga and preparing for my hunt will take up my time.

Now is the time to start preparing for your fall hunting season. If you need help coming up with your own personalized program, let me know. I would be happy to help.