Sautéed Root Vegetables

Potatoes, carrots, onion, garlic, coconut oil, butter or ghee, black pepper, turmeric, sea salt, ground red pepper, iron skillet, wooden or silicone spoon.

Start with washing and chopping the vegetables in the order of longest to shortest cooking time: potatoes, carrots, onion, garlic. Start with a clean iron skillet and spoonful of butter, coconut oil or ghee. As you chop a vegetable, toss that batch in. Stir frequently so it doesn't burn on the bottom. I do potatoes and carrots first, then onion, spices and garlic. I prefer all organic and all fresh as possible. Take your choice of potato - red, sweet, russet ... just ensure it's organic and washed! 

Chop everything by hand. It makes it taste better. It's done with intention and love, appreciation and awareness. Wooden cutting boards and sharp knives will prepare you many a meal in your lifetime. Cook this dish until the veggies are soft enough to your liking and serve. I prefer mine a bit mushy, some prefer theirs on the harder side. This is a meal for everyone: carnivores, vegans, vegetarians and all other walks of eating life can appreciate this dish. Old and young, picky and adventurous will appreciate the flavors and familiarity on their pallete. 

Sautéed Vegetable Variety

The previous recipe can be amended to accommodate any vegetable variety of your choosing. Broccoli, squash, zucchini, corn, asparagus, green beans, carrots, onions, peas, bell peppers, spinach, mushrooms, cabbage. Use all local, organic and fresh when possible. Second best is frozen and organic. Grass-fed butter, organic coconut oil or ghee are good, nutritious oils to cook this in that can easily withstand the high heat. Olive oil and other bottled oils are better used for lower temperature dishes. 

This dish is a meal in and of itself. It's filling and has a breadth of nutritional benefits. Add in any spices to your liking, my favorites are listed in the Sautéed Root Vegetables recipe - black pepper, sea salt, turmeric and ground red pepper. Tasty! 


Honey & Balsamic Glazed Chicken

Start with covering a cold iron skillet with local, raw, unfiltered honey & balsamic vinegar. Pour in enough to cover the bottom of the pan & top off with the same amount of pure, filtered water. Turn on medium heat and begin to stir in sea salt, black pepper, turmeric, ground red pepper and a few freshly chopped cloves of garlic. Bring to a low boil for about a minute then lower heat to keep warm. 

Prepare chicken parts of your choosing - breasts, dark meat, white meat, whatever you prefer. Hopefully it's free range, from a loving family farm and was humanely raised and butchered. I like to cut the chicken into bite sized pieces so each piece gets more of the glaze. Cook the chicken about half way in a separate pan while the glaze keeps warm, then combine altogether to finish. I've found it's best to cook the chicken separately - with butter and spices of your choosing prior to finishing in the pan with the glaze. It gives it a little somethin somethin at the end. 

Savory Sautéed Stew Meat on Baked Sweet Potato

This dish is one of my favorites, and a rare treat as we rarely eat meat at home.

Wash & bake organic sweet potatoes - 1 per person - at 400.

In an iron skillet, sauté the stew meat in a battery of butter, coconut oil or ghee, sea salt, black pepper, turmeric, freshly chopped garlic, cumin, parsley, oregano and other spices of your desired flavor pallet. Once nearly done, add in a bit of steak sauce & a dash of liquid amino acids. Stir well to mix together in a homogenous result. You want every bite to have as much flavor as possible.

Once the sweet potatoes are ready - serve in a bowl, mash up with the beef and sauce from the skillet to cover the meat and skin of the potato. As always, chop, stir, mix by hand to incorporate the most amount of love, awareness, gratitude and intention into your meals. 



Homemade Peanut Butter Cup

This is amazing to keep on hand in your freezer for a quick snack, chocolate fix and sweet tooth satisfaction. You'll need: organic peanut butter, organic raw cacao nibs, raw cacao powder, sea salt, raw unfiltered local honey, coconut oil and a glass bowl with a lid. You can do this one of two ways: make the peanut butter mixture and chocolate separately to have a real peanut butter cup experience, or mix everything together at once to have a peanut buttery chocolatey delight! 

Option 1: Mix together 3 parts peanut butter to 1 part coconut oil with a few dashes of sea salt. In a separate and larger bowl, mix together raw cacao powder, cacao nibs, coconut oil, sea salt and honey. Mix to taste - you want it to be sweet enough, but not overpoweringly sweet. The consistency should be that of thick brownie batter. Shape the chocolate mixture into a bowl like structure - pulling it up on the sides of the glass bowl to welcome in the peanut butter mixture from your first bowl. Plop in the peanut butter mixture into this chocolate bowl and pop in the freezer. Should be ready to eat within an hour or two. Good to save indefinitely, but it won't last that long. I like to have a few bites each day to satisfy my chocolate and sweet cravings.

Option 2: Mix everything together at once in the same bowl. Start with the peanut butter and coconut oil (best warmed a bit to liquify) so it captures the raw cacao powder. Stir in the dry ingredients until well blended and freeze as above. An hour later, enjoy!