Thursday, February 28, 2013

Green sauce

Green Sauce


  • Fresh herbs and very young wild greens (chives, tarragon, parsley, sorrel, oregano, savory,  cilantro, dill, lovage, lemon balm, borage, garden cress, dandelion, plantain, and more....)
  • 8 eggs, boiled
  • 170 grams of double cream
  • 2 tablespoons of home-made high-fat yoghurt or 2 tablespoons of coconut kefir
  • 1-2 tablespoons lemon juice
  • Salt to taste


  • NOTE: If you do not have a blender, you will need to finely chop all the herbs
  • OTHERWISE: Put the peeled and boiled eggs and the herbs, into a bowl
  • Add in all the other ingredients, except the salt
  • Now blend it all with a blender, (or mix it with a fork, if there is no blender)
  • At the end add salt to taste
  • Serve with boiled halved eggs and Northern trout fillets (alternately, you can serve it with whiting fillets, cod fillets, ...)

Boiled eggs

Boiled Eggs

INGREDIENTS (per person):

  • 1-4 eggs
  • Water for boiling


  • Put the eggs into a pot and cover with cold water
  • Warm on highest heat until the water boils
  • Let the eggs boil in the boiling water for about 2-3 minutes (depending on desired softness of the yolk)
  • Immediately remove pot with eggs from stove and rinse under cold water for 2 minutes
  • Peel and eat, or store in fridge for later use
This also makes a good snack!

Wednesday, February 27, 2013

Coconut kefir

Coconut Kefir


  • 1-2 cans of coconut milk
  • 1 sachet of kefir powder


  • Empty coconut milk into a bowl (which can be lidded)
  • pour in the kefir powder
  • stir with a fork
  • Put the lid on the bowl and let it stand on the counter at room temperature for 24-48 hours
  • Then transfer it to the fridge and let it rest for another 2 days
  • Now it is ready to drink/eat
  • It will stay fresh in the fridge for a few more days

Creamed spinach

Creamed Spinach

a nice little snack

INGREDIENTS (makes 6 small portions):

  • 750 grams of frozen spinach, or 2 bundles of raw spinach
  • 1 cup of water to cook it in
  • Salt to taste
  • 6 tablespoons of double cream, or 150 grams of butter (or both)


  • Cook the spinach with the water in a pot until it is boiling for about 1 minute for frozen spinach, or 2-3 minutes for fresh spinach
  • Do NOT discard the water
  • Take a hand blender and blend the spinach water mixture until smooth
  • Add cream and/or butter
  • Add salt

Tuesday, February 26, 2013

Cabbage carbonara

Cabbage Carbonara

You will NOT miss the spaghetti!

INGREDIENTS (per person):

  • 1/4 of a smallish green cabbage (hard core removed), sliced
  • 80 grams of double cream
  • Salt to taste
  • Water, to cook the cabbage in
  • 3-4 strips of bacon (not too thin)
  • 50 grams of butter
  • 2 cloves of garlic
  • Pinch of nutmeg
  • Pinch of pepper (black)
  • 3-4 cheeses, including Parmesan (here I use one slice of  German butter cheese per person, 2 slices of smoked Gruyere per person, 1/2 cup of P per person for the sauce)
  • 1/4 to 1/3 cup of Parmesan as a topping, shaved or grated
  • (Optional: a sprinkle of fresh herbs)


 One of these cabbage chunks is a good portion for most people.

Cut the cabbage into thin slices.

Three cheeses for the sauce.                                             Grated Parmesan (also tastes good flaked).

Cut bacon into thin strips.

Chopped garlic.

Keep some shredded/flaked/shaved Parmesan for later.

  • Cut the small green cabbage into quarters, and cut out the woody core
  • Then cut it into thin slices (like on the photo above)
  • You can now transfer it into a pot of salted water and boil the cabbage until it is no longer hard, but not too soft

  • While the cabbage is boiling, prepare the ingredients for the sauce
  • Cut the bacon into small strips
  • Chop the garlic, obtain salt, pepper, nutmeg
  • Get the butter and the double cream ready
  • Shred or flake the cheese

  • After the cabbage has been boiled to the desired consistency, drain it through a strainer/sieve (you may want to catch the salt water for drinking or for use in a broth)

  • Now get a frying pan and fry the bacon until slightly crispy
  • Then drain the bacon fat
  • With the bacon still in the pan, proceed to add the garlic and the butter and fry at medium heat for a short time
  • Then add in the double cream and stir until dissolved
  • Now add the cheeses, the spices, salt to taste and stir until you have a nice creamy thick sauce

  • Now put the cooked cabbage onto a plate.
  • Then pour the finished sauce over top of the cabbage.

  • Sprinkle the shredded or flaked Parmesan (and optionally: the herbs) over the cabbage with sauce, and enjoy!

Monday, February 25, 2013

Liver and onion

Liver And Onion

This is  very nutrient dense meal. I recommend grass-fed beef liver, it tastes so much better. Chicken livers or lamb livers are also recommended.

INGREDIENTS (per person):

  • 200-300 grams of liver, sliced
  • 125 grams of butter
  • Fresh, frozen or dried Mediterranean herbs (rosemary, thyme, sage, oregano.......)
  • 3-4 garlic cloves
  • One large purple onion (or two medium onions)
  • 2 tablespoons turmeric
  • salt to taste


  • Put butter, onions, and garlic into a frying pan and simmer at medium heat with the lid on until the onions are slightly soft
  • Then take the lid off, and keep off
  • Add the liver
  • Cut the herbs and add the herbs and the turmeric
  • Fry at medium heat, turning frequently
  • The liver is done when slightly brown all over
  • Once the liver is done frying sprinkle the salt over it
  • Then serve on plates, (don't forget to pour the melted butter over the liver)

Snacks, low-carb

SNACKS, low-carb (to be eaten in SMALL amounts, occasionally)

There are a variety of low-carb snacks which can be eaten in moderation if one gets the munchies.

For example: 
  • Kale chips
  • Zucchini chips
  • A handful of nuts (pistachios, brazil nuts, etc.) 
  • A small slice or cube of cheese
  • Some dried meat or fish
  • Some roasted seaweed
  • Fresh cut vegetables


  • Tear kale into bite sized chunks (not too small)/cut zucchini into thin pieces/open package of Japanese sushi wrapper seaweed
  • Prepare mixture(s) of olive oil, salt and spices in a large bowl
  • Put your vegetable or seaweed pieces into the bowl and mix, coating all the pieces
  • Assemble the pieces on a baking sheet covered with parchment paper and bake until dry, or assemble them on the trays of a food dehydrator and dry
  • The zucchini chips taste good with cheeses


  • Shell the nuts and eat, or buy shelled nuts and eat
  • Cut cheese into small cubes or thin slices and eat
  • Cut low-carb vegetables/mushrooms into bite sized pieces and eat (may be served with high-fat/low-carb dips/sauces)

  • Cut fish (salmon) into thin stripes
  • Sprinkle with salt and spices (optional)
  • Dry in food dehydrator


  • Use some lean beef (or other red meat) and cut into thin slices or strips
  • Soak them over night in a solution of water, vinegar, salt spices
  • Then dry the meat in a food dehydrator, or on a low setting in a convection oven or conventional oven


  • take some sockeye salmon and baste it with some natural soy sauce
  • smoke overnight in a smoker

Saturday, February 23, 2013

Gravlax, lightly fermented salmon, Lachs, part 2

Lightly fermented Salmon,  Gravlax, Lachs (Part 2)

INGREDIENTS (per person):

  • Two boiled eggs, or two egg yolks (raw)
  • 1/2 Avocado, sliced
  • lemon and fresh herbs for garnish
  • Salmon from part 1, has been fermenting in the fridge for 2-4 days


  • Start a the meaty edge and cut salmon slightly at an angle into thin strips (not using the skin), remove the soggy dill
  • Cut the whole fillet or as much as is going to be eaten this way (any leftovers have to go back into the fridge inside the wrapper)
  • Arrange the strips on a plate
  • Slice 1/2 avocado and add it to the plate
  • Add two boiled, peeled and sliced eggs, or two egg yolks
  • Garnish with fresh dill and lemon slices (lemon may be sprinkled on the salmon, and the garnish can be eaten)

sauerkraut and ribs

Sauerkraut And Ribs

INGREDIENTS (for two):

  • One side of ribs (with fat, bones, and cartilage), cut into large pieces (to fit into cooking pot)
  • A small can or small pack of sauerkraut
  • 2 cups of water


  • Put sauerkraut and water into a sufficiently large cooking pot, then add rib pieces on top, and cover with a lid
  • Let it simmer for two hours
  • then remove from cook-top and serve the ribs on plates, adding 2 tablespoons of the cooked sauerkraut to each portion

Lamb with herbs and spices

Lamb with herbs and spices (for two to three)


  • 2 racks of lamb (bone in or de-boned)
  • 75 grams of butter
  • 1/2 cup of herbs de Provence (or any mixture of Mediterranean herbs, including rosemary)
  • 1-2 teaspoons of turmeric
  • 1 teaspoon garlic powder
  • salt to taste

  • Cut meat into chops or slices
  • Melt butter in a frying pan
  • Then add meat and sprinkle with the herbs and spices
  • Fry the meat (at medium heat) with lid on pan, turning occasionally, until lightly browned
  • Then sprinkle salt over the meat (to taste)
  • Let it cook a couple of minutes longer (without the lid), and serve

Friday, February 22, 2013

pork chops fried in butter

Pork Chops Fried In Butter

INGREDIENTS (per person):

  • 1-2 pork chops (with fat and bone)
  • 1/2-1 table spoon garlic powder
  • salt to taste 
  • 1/2-1 table spoon turmeric powder
  • 1/4-1/2 cup of dried herbs (rosemary, basil, oregano, savory, thyme, majoram, parsley)
  • 50 grams of butter

  • Fry pork chops in the butter in a frying pan with lid at medium heat, turning occasionally
  • When starting to get brown, sprinkle all herbs and spices and salt on top
  • Fry some more on each side
  • Ready when the pork chops are lightly browned on both sides
Put pork chops on plate(s) and pour the butter over top. (Dip meat into the butter when eating.)

mixed mushrooms in herb cream sauce

Mixed Mushrooms In Herb Cream Sauce

INGREDIENTS (for two):

  • 200-300 grams of a variety of mushrooms
  • a variety of fresh herbs, chopped
  • 2 cloves of garlic, chopped
  • salt to taste
  • 100 grams of cheese (here we use Montery Jack with Jalapeno peppers)
  • 100 grams of butter
  • 170 grams of double cream


  • Put butter and mushrooms into a frying pan with lid and simmer at medium temperature for about 5 minutes
  • Then lift lid and add salt and herbs
  • Let it simmer for 1 minute
  • Then add double cream, leave lid off, and stir in the cream until dissolved
  • Now add the cheese and stir it into the sauce, while it melts (this will thicken the sauce)
Ready to serve!

Thursday, February 21, 2013

gravlax part 1

Salmon (lightly fermented), Lachs, Gravlax PART 1

INGREDIENTS (makes 4-6 portions):

  • one tail of Sockeye Salmon, cut into two fillets
  • 30 to 80 grams of fresh dill
  • one teaspoon of sugar (will completely ferment)
  • 3-4 tablespoons of salt
  • a wrapper (for example a BPA free freezer bag)


  • Put the 2 salmon fillets side by side, meat part up/skin down
  • sprinkle fish-meat evenly with salt and sugar

  • Top with dill

  • Fold the two salmon halves together like a sandwich

  • Then wrap them into a wrapper/bag (there will be juice forming during the fermentation process)

  • Put it in the fridge for two days, turning the salmon occasionally
The Gravlax can be eaten after two days, and still tastes good on the fourth day.
The preparation for eating the Gravlax will be shown in part 2.