The Big Purge - Recovering From A Week of Diarrhea And What I Learned

Learning to Trust Your TRUE Nature & The Power of Purging!






Exactly one week prior to the publication date of this post, I had a series of incidents that sent me on a week-long major purge ~ the likes of which I had not experienced since my earlier days of travel South of the border.  It was at times quite uncomfortable, but I oddly believe it was serendipitous.  Let me explain.

I had tainted food.  More than one day in a row.  And my body responded in no uncertain terms with a big, "Enough is enough!"

My first ever roast duck, for which I made my own sugar-free orange sauce using Cara Cara oranges, bone broth,
a little bit of allspice and other herbs, and kudzu to thicken it.  It came out super delicious!


It began on a Monday.  I was feeling great all day.  Cruising on my breakfast of eggs, bacon, and some cheese, and my tasty Hot Chocolate with Benefits (made with exogenous ketones.)  We were expecting to possibly get home earlier than our normal 3:00 finish time.  We started at 9:00AM.  Typically we go to our office prepared ~ bringing either our next meal, otherwise yogurt, a cheese and salami or turkey summer sausage snack, or something to tide us over ~ just in case.  On this particular day, we did not pack a thing!


Keto Hot Chocolate with Benefits! Recipes Using Pruvit's Exogenous Ketones

I have been experimenting with using Pruvit Exogenous Ketone supplements for going on three weeks now, and shared my experiences thus far on my previous post.  I have been so surprised by just how much of a mental boost the exogenous ketones have given me, that I have revised some previously held beliefs.  I've come to realize just how much the vast majority of us do not really ever experience the level of thriving mental and physical health we are (or once were) capable of experiencing.

I was always pretty adamant about getting my nutrition from my diet, rather than relying on expensive supplements.  However, I now see the benefit to taking supplements, or at least these exogenous ketones, along with a few other supplements we often recommend, such as magnesium, and possibly specific herbal formulas for clearing excesses and rebalancing the system,  and/or digestive enzymes or bitters for those newly transitioning to a much higher fat and protein-rich diet.

Considering how much less mineral-rich our soil and water supplies are, and the length in which most of us have consumed inappropriate foods ~ including those foods that we believed to be healthy, but were nutritionally inadequate ~ along with all the ways we are living counter to our true Nature, it becomes easier to understand why having a boost from external supplements, such as the Pruvit Exogenous Ketones can provide such a noticeable and striking improvement.





Pruvit's Exogenous Ketones Improved My Brain Power, Focus, Food Cravings & MORE!

Several months ago, a client had asked us if we had heard of, or ever tried 'exogenous ketones.'  At that time, we figured we were pretty well 'fat-adapted' and didn't need extra help in the form of a supplementary product.  We ran into the client again at the Detroit, MI airport of all places.  Several weeks later, he was back at our clinic.  By that time, after hearing a little more about their potential benefits, my curiosity had piqued about taking these exogenous ketones.

Direct experience has always been my best teacher, so I bought a 10-pack of assorted flavors, each packet being a single serving.  The claim is that some people may take as much as 5 days, or even more, to have the full experience of the exogenous ketones, so it is best to try a 10-pack, rather than a 5-pack, however either is an option.

Watch a short 4 minute cute video to learn more at tracyminton.experienceketo.com


I didn't need all 10 days to notice a difference.  I didn't even really need five days.

I was actually blown away as to the difference in how I felt.

What caused me to change my mind was the research showing promise for helping people with dementia or Alzheimer's improve cognitive functioning.  My mother has been having increasing challenges with short-term memory recall.  Heck, I was having increasing challenges with my short, and long-term memory, especially after five years on a diet devoid of all animal foods!

I also have had such a long history with hypoglycemic reactive symptoms between meals.  When eating a high-carbohydrate diet, I felt like an animal in the zoo on a strict feeding schedule.  If I didn't adhere to the schedule, my mental and emotional condition would quickly deteriorate.

Since eating our low-carb, keto/hypercarnivore diet, I have had some issues here and there with low blood sugar, but much much less often.  Our diet ~ especially when I consume the right combination of protein and fat ~ provides much greater staying power.  I can go for several hours between meals.  However, I still often needed to have my first and main two meals of the day within a four hour window at best.

Ketones give both the body & the brain a positive boost! ~ Leslie J. Thompson


As Leslie J. Thompson explains in her article,  Ketones ~ A Supplement that Optimizes Everything, published in the 2018 edition of Hacked magazine:

Studies show that increasing ketones in the body can have numerous health benefits, including promoting increased mental focus and alertness, lowering blood pressure, reducing cravings and helping with fat loss.  To bolster the production of ketones, however, you have to achieve the metabolic state of ketosis. 
Most people operate in a state of glycolysis, in which the body primarily is fueled by blood glucose from carbohydrates and sugars, which can cause energy spikes followed by feelings of fatigue or sluggishness as insulin levels rise.  Over a long period of time, this dietary cycle can lead to insulin resistance and inflammation in the body, and even trigger metabolic syndrome.  When the body is in ketosis, on the other hand, energy comes from ketones in the blood stream.  Operating at peak efficiency, the body enters fat-burning mode, with energy to spare.

Perfectly Seasoned & Tender Prime Rib Recipe Plus Our Holiday Plunge

Restaurant Perfect Prime Rib Christmas Dinner!


Every now and then, while preparing a meal ~ or meat in this case ~ without prior experience, nor a recipe, I hit the bullseye.  I would have to say this Prime Rib was seasoned and roasted to pure perfection ~ so much so, I impressed myself!  As simple as it was, I thought I'd share the seasonings and roasting method.  

We happened to pick this Prime Rib roast up for a smoking deal.  It was between 6-8 pounds, and cost less than $4 per pound.

I've never actually prepared Prime Rib before.  It was my dad's favorite. I enjoyed it well enough, but I wouldn't say it ever really wowed me.  However, at that price, who could refuse.  It seemed ideal for our Christmas day meal.  And, it was.

Given our uber simple way of eating, we often don't prepare much other than the main course.  I did happen to have some of my Sugar-Free Cranberry Apple Sauce  made previously, and never bothered!

Our 'treats' are either a little dark chocolate, and/or some goat cheese for me ~ especially loving the Trader Joe's goat cheese logs, rolled in dried fruit ~ or Munster cheese for Don.  However, the Cranberry Apple Sauce is good with either cottage cheese, yogurt, or sour cream.  Of course, fill in the side dishes with whatever you like.  In our plants optional approach, little is required to provide satisfaction, but each person will need to make sure to include what provides the best personal satisfaction, and desired health goals.


Bacon, Eggs & Burgers ~ Two Recipes ~ Good For You, Easy On Your Wallet & Oh So Satisfying

Bacon, Eggs & Burgers ~ Easy on Budget, Big on Nutrition


Just in case you are still on the fence about the health benefits of eggs, or meat in general, I am re-posting this article I originally published on the Living Your True Nature blog, along with two delicious recipes featuring bacon, eggs, and/or beef.  What more satisfying foods are there?  

You can also read more about the importance of choline[1], an important nutrient for which egg yolks are an excellent source.  Two of the most recent, longest-lived centenarians both claimed they ate eggs (and even bacon) nearly every day for decades.

Emma Morano from Italy[2], the last remaining person on record born in the 1800's (1899)  passed away fairly recently at the age of 117.  She ate three eggs per day for most of her life, two of them raw!

In a recent randomized cross over clinical intervention study, 50 participants were randomly assigned a breakfast of either two eggs or a packet of oatmeal.  After a three week washout, they switched their breakfast.  The purpose of the study was to compare the effects on biomarkers for cardiovascular disease, and satiety of the egg breakfast, versus the bowl of oatmeal on healthy individuals.   According to the authors of the study, Amanda Missimer, et al,

 Along with an increase in cholesterol intake, there were significant increases in both
low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol following the egg consumption period (p  < 0.01). However, there was no difference in the LDL/ HDL ratio, a recognized biomarker of CVD risk, nor in the plasma glucose, triglycerides or liver enzymes, between diet periods. Several self-reported satiety measures were increased following the consumption of eggs, which were associated with lower plasma ghrelin concentrations (p  < 0.05). These results demonstrate that compared to an oatmeal breakfast, two eggs per day do not adversely affect the biomarkers associated with CVD risk, but increase satiety throughout the day in a young healthy population.[3]


Another study examined whether an egg breakfast would enhance satiety when compared to a bagel breakfast, matched for energy density and total energy, on over weight and obese subjects following a restricted calorie diet for weight loss.  According to the findings of the study, the participants following the egg diet (ED)


showed a 61% greater reduction in BMI (−0.95±0.82 vs −0.59±0.85, P<0.05), a 65% greater weight loss (−2.63±2.33 vs −1.59±2.38 kg, P<0.05), a 34% greater reduction in waist circumference (P<0.06) and a 16% greater reduction in percent body fat (P=not significant).[4]

If this isn't enough to convince you of the virtues of eggs, how about the fact that egg yolks are very antioxidant-rich?

According to the Science Daily,


One of nature's most perfect foods may be even better for us than previously thought. While eggs are well known to be an excellent source of proteins, lipids, vitamins and minerals, researchers recently discovered they also contain antioxidant properties, which helps in the prevention of cardiovascular disease and cancer.[5]

Susannah Muscat Jones, the other remaining oldest person alive born in the 1800s, believes she owes her longevity to her century long habit of eating bacon and eggs for breakfast.  According to an article in the Telegraph News, "Every morning she begins she begins her day every day with several strips of bacon, scrambled eggs, and ground corn."[6] 

I'm down with the breakfast of longevity champions, Emma and Susannah.

Now that I've made my case for eggs, how about you?  

Just in case, here is a delicious Fried Eggs & Diced Tomato Recipe




Bacon and eggs is as simple a meal as it gets.  And so rewarding.  Just smelling bacon cooking tantalizes the sensory organs, and begins the salivation process!

Frying the eggs sunny side up will retain more of the antioxidants found in the egg yolks, which are most potent in raw egg yolks.  I like basting the eggs in the bacon grease.  My mom used to make eggs this way when I was young.

Basic Seasoned Bacon & Eggs ~ Basted/Sunny Side Up/Easy Over


  • 2+ strips of bacon per person
  • 2+ eggs per serving
  • Sprinkle of dried oregano
  • Sprinkle of paprika
  • Dash of sea salt & cracked pepper
  • Optional diced tomato (plain or with green chiles) & fresh basil
Cook the bacon, then remove from the pan.  While the bacon cooks, crack eggs into a small bowl, up to two at a time.

After removing bacon, while the pan is hot, add the eggs.  Use a spatula to collect the egg white, pushing it towards the main body of the egg if needed.  

Season as desired.  

To baste:  Lift the pan up a bit, and use a big spoon to spoon the bacon fat on the egg yolks, until it turns white on top, like above.  

For Sunny Side Up:  Let cook, turning the heat to medium-low, and covering with a lid or foil for a minute to cook the top of the egg.  Cook until desired consistency.

Over Easy:  When the tops of the whites look more opaque, and nearly finished cooking, use a spatula to flip the eggs.  If you have two eggs together, use a butter knife or spoon to help you maneuver the eggs onto the spatula.  Flip, then quickly remove, flipping back right side up onto the plate.

If using tomatoes, you can add some fresh diced Roma tomato, or a tablespoon or two of petite diced canned tomato.  Either toss on top while the egg cooks, then baste it all together, or put the lid on top.  Or, remove eggs, then toss the tomatoes in the hot bacon fat for a minute, and serve on top of the eggs.  

Stack basil leaves, roll up lie a cigar, then cut across into thin strips to make a basil chiffonade.  Garnish the eggs with the fresh basil.  Or, just serve big raw basil leaves on the plate, and scoop everything up as you eat, using your bacon like a mini taco shell.  This is the messy way to eat bacon and eggs, and you can bet that this is my chosen method!


I now enjoy eggs nearly daily, after years of avoiding eggs as I became convinced by plant-based doctors and authors that they were too high in cholesterol, which could increase one's risk of heart disease.  Glad I've seen the proverbial golden egg yolk light!

If you like, enjoy some avocado with your Bacon, Eggs & Tomato.  

Or make it a heartier meal by enjoying it with some leftover diced chicken, turkey, or even a burger (see below) or salmon!









Burgers are an American favorite food.  They can be made super easily by just seasoning with salt, pepper, and whatever else you like.  If you want a really flavorful, savory burger, you can add just a couple more ingredients to up the WOW factor of a good burger.

Delicious Slightly Jazzed Up Basic Burgers Plus Plus





  • 1 slice of bacon per person or per burger
  • Burger meat, 85% fat (+/-) (We had grass-fed ground meat, but use whatever fits your budget)
  • 1+ tbsp. natural, low-sugar barbecue sauce, Amy's brand
  • Sea salt &/or Real Salt, pepper, garlic salt, and any other seasoning as desired, such as ground cumin, fennel, oregano, or paprika
  • 1 large onion, sliced
  • Several mushrooms, chopped or sliced
  • Cooking oil of choice, like olive oil or ghee
  • Fresh tomato, sliced
  • Fresh basil
  • Anything else you may want, like avocado, or a natural or sugar-free ketchup or mustard; pickle
Cook bacon.

In a separate pan, add oil or cooking fat of choice.  Sauté onions for a few minutes, then add mushrooms.  Continue to cook until soft and a bit caramelized.

Meanwhile, place the meat in a bowl.  Season as desired with salt or Real Salt, garlic salt, pepper, cumin, and/or oregano, paprika, or anything else.  Just salt is fine if you prefer it to be more simple, add other seasonings if you like your burgers more flavored.  Add barbecue sauce.

Mix meat mixture up with your hands, just until combined.

Shape your meat into patties, about 150g, or about the size of the palm of your hand.  

Remove bacon.  Fry burgers on pan with the bacon fat on a medium-high heat to sear it.  Flip.  Let it sear, then turn heat a little lower to let it cook to desired temperature.  It should be slightly firm, yet have a give when you press the top with your finger.  You can use a meat thermometer if you like.  I generally just press, and check the color on the inside.

While cooking burgers, let them be.  Don't be pressing on them or you squeeze the juices out.

Serve with fresh basil, sliced tomato.  Top with bacon, and the onions and mushrooms.  Have with a pickle.

Vary it:   

  • Add cheese!  What is better than a Bacon Burger with Grilled Onions & Mushrooms, then a Bacon Cheeseburger Plus Plus!  Add a slice of Monterey Jack cheese, or your favorite ~ goat cheese, blue cheese, cheddar or Swiss ~ after flipping.
  • Add the Fried Egg from above on top of your Bacon Burger.  It's such a great combo!










While many people still believe that meat and fat, and high cholesterol foods like bacon and eggs are bad for your health, enjoying these foods in the context of a low-carb, sugar-free, processed food-free diet can leave you feeling deeply nourished and satisfied. 

When you trust your instincts ~ those subtle sensations that cause you to feel more drawn to one thing over an another, or one type of food, or meat over another, and you eat according to these sensations, you are rewarded with contentment and satisfaction.  

In that zone beyond the mental shenanigans of what we all believe is healthy, based on decades of indoctrination is the place where the body is just drawn to those foods that will provide the greatest nourishment at any give time.

Trust that.  Follow that.  Listen to that.  That is where we connect with our True Nature.  It takes practice, but it builds on itself.


References:

[1] NCBI U.S. National Library of Medicine, U.S. National Institutes of Health/Pub Med "Choline intake in a large cohort of patients with nonalcoholic fatty liver disease"
https://www.ncbi.nlm.nih.gov/pubmed/22338037

[2] BBC News, "World's oldest person, Emma Morano, dies at age 117 http://www.bbc.com/news/world-europe-39610937?SThisFB

[3] PDF study of egg breakfast compared to oatmeal, Amanda Missimer, et. al. www.mdpi.com/2072-6643/9/2/89/pdf

[4] NCBI U.S. National Library of Medicine, U.S. National Institutes of Health/Pub Med "Egg breakfast enhances weight loss"  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/

[5] "Eggs' antioxidant properties may help prevent heart disease and cancer, study suggests" https://www.sciencedaily.com/releases/2011/07/110706093900.htm

[6] http://www.telegraph.co.uk/news/worldnews/northamerica/usa/11721581/Worlds-oldest-person-116-eats-diet-of-bacon-and-eggs.html


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Here is a video we watched during our initial transition to a low-carb/ketogenic diet in 2017.  It's worth a listen.  Interesting facts that run counter to our traditional narrative about meat being bad for health.





Sugar-Free, High-Fat, Low-Carb Treats

Here are a few sugar-free, low-carb, ketogenic cookies you can make for Christmas, or just to have on hand.

The Sugar-Free Coconut Macaroons and Cinnamon Nut Cookies pack well.

The NO-Bake, Nutty Butter Balls are best left frozen until shortly prior to eating.

NOTE:  This is a reprint from the original Trust Your True Nature blog.  I made them in our early transition to a lower-carb, ketogenic diet, prior to our veering into a more hypercarnivore approach to eating.

I have since dramatically reduced my consumption of nuts, seeds, and nut and seed butters.  Each person will have to determine how well they tolerate nuts and seeds, as they can produce discomforts when consumed too often or in large quantities.

I consider the use of nuts and seeds to be like a treat ~ I neither have to completely avoid them as I do not have an allergy to any that I am aware of, however, I rarely crave or consume them anymore.

Most people can easily tolerate treat foods if not consumed on a regular basis.  Life is to be celebrated, however, celebration foods are not meant to eat every day!






First up:

Sugar-Free Coconut Macaroons~


Ingredients:
  • 4 egg whites
  • 2.5 cups shredded coconut
  • 1/4 cup coconut flour
  • 1 Tbsp. coconut oil
  • 2 Tbsp. heavy cream (or sub a healthy sugar alternative, see below)
  • 2 tsp. vanilla
  • Juice of about 1/4 lemon
  • 1/4 tsp. cream of tartar
  1. Line a big baking sheet with parchment paper.  Preheat oven to 300º.
  2. Using a hand mixer, whip egg whites and cream until mixture thickens and becomes stiffer.  (Alternatively, blend egg whites separately until stiff peaks form.  Place in a separate bowl, then blend cream.) 
  3. Add cream of tartar to egg whites, and blend another minute.
  4. Gently fold in coconut oil, lemon and vanilla. You will lose the stiff peaks, but it's fine.
  5. In a separate bowl, combine coconut and coconut flour.
  6. Fold in egg white mixture.
  7. If the mixture seems a bit sticky, or too loose to hold together, add a little bit more coconut flour, 1-2 tbsp. at a time.
  8. Using a big spoon, scoop up a heaping teaspoonful of the mixture, and create a cone shape with your hands.  They will be about 1-1.5 inches tall (not too big).  If needed, wet hands.  Place on baking tray, about 1 inch apart.  They don't really spread.  I made 22 cookies from my batch.
  9. Continue with the rest. 
  10. Bake for ~ 40-45 minutes, until light golden brown on the bottom.

Special Note & Variation:  I added heavy cream, and coconut oil to the mix to provide more satiety and sweetness in lieu of the 1 cup of sugar that the original recipe called for.  

If wanting to skip the heavy cream, you can sweeten with one of the low-glycemic, alternative sweeteners that are not absorbed like regular sugars.  Xylitol is made from birchwood.  Swerve is made from fruits and vegetables and tested to have no impact on blood sugar, with 0 net calories. There are some other alternatives as well.  I'll link to a few options down below.  

If using sugar substitute instead of the cream, blend up to 1/4 cup in with the egg whites.


Each macaroon of 22 total, using cream and coconut oil, and no sugar substitute comes to about:

80 total cals; 7.2g total fat w/ 6.2g SFA, and 1.5mg cholesterol; 3g total carbs w/ 1.9g fiber; .9g sugar; and 1.4g protein.  2% RDI Iron, 1% Vitamin C.  Coconut is also a decent source of potassium.




Here is another very simple, no-bake alternative.  My slightly modified, sugar-free version of Coconut Bombs from Paleo Hacks.

No-Bake, Sugar-Free Coconut Bombs

  • 2 cups shredded coconut
  • 1/3 cup coconut oil
  • 2 tsp. vanilla extract (original recipe includes 1/2 tsp. vanilla bean powder, and 2 tbsp. honey)
  • Few ounces of very dark chocolate (85%+ best, or get a bar of the straight bakers chocolate or baking cacao)
  1. Blend coconut, coconut oil, and vanilla in a food processor or blender until well combined, fine, and crumbly.
  2. Line a baking sheet with wax paper.
  3. Use a big tablespoon to scoop up some of the mixture, and form round balls in your hands.  Wet hands if needed.  Place on tray.  Continue with the rest.
  4. Place in freezer for 10+ minutes.
  5. Melt chocolate in a double boiler, or in a stainless bowl that sits on top of a steamer basket in a pot filled with a couple inches of water.  Heat the water to melt the chocolate, stirring as needed.  Don't overcook.
  6. Drizzle a little chocolate on each using a bread knife, or the pointy end of a chopstick.  Or, if you get tired of making pretty swirls, just dunk them right in the chocolate.  Pop what you aren't eating back in the freezer until ready to eat.
  7. Enjoy!  They will keep pretty well for a while if traveling.



Next up, a nutty variation of macaroons.


Cinnamon Nut Balls~


Ingredients:
  • 1.25 cups blanched, or soaked & roasted almonds, ground
  • 3/4 cup walnuts ~ raw or soaked & roasted, ground
  • 1/4 cup coconut flour
  • 2 Tbsp. shredded coconut
  • 1 Tbsp. cinnamon
  • 2 Tbsp. ghee, or butter, melted
  • 1 Tbsp. coconut oil
  • 2 tsp. vanilla extract
  • 2 egg whites
  • 1/4 tsp. cream of tartar
  • Shredded coconut, cocoa powder for rolling cookies in
  1. Lightly grease a big cookie sheet, or line with parchment paper.  Preheat oven to 325º.
  2. In a food processor, grind almonds, then walnuts.  Place in a large bowl. 
  3. Add coconut flour, shredded coconut and cinnamon.
  4. Stir in ghee and coconut oil, and vanilla.
  5. In a small bowl, whip egg whites using a hand mixer.  Add cream of tartar, and continue to blend until stiff peaks form.
  6. Add a little more coconut flour if needed until batter sticks together.
  7. Using a big spoon, scoop up some of the batter, and roll into a ball in your hands.  Place on cookie sheet 1.5-2 inches apart.  Continue with the remaining batter.  It should make 20-22 cookies.
  8. Bake for 20 minutes.
  9. Let cool while placing a small amount of cocoa powder on one small plate, and shredded coconut on another.  Roll cookies in one or the other, or try both.  This can be skipped.  Or roll in ground sesame seeds, or more cinnamon.


Each 20g cookie (1/21 of the total batter) comes to:

106 total cals; 9.5g total fat w/ 2.3g SFA 7 2.9mg cholesterol; 9.6 mg Na (sodium); 3.4g total carbs w/ 1.9g fiber & .7g sugar; 3g protein 1% of RDI for Vitamin A; 3% Iron; 3% Vitamin C

The above recipes were modifications from an old book of mine.  To save space and weight from one of my many moves, I just ripped a few pages out from this book of recipes I wanted to save.  I have no idea what the title of this book was anymore, nor whom the author(s) were.

Another Nutty Buttery Cookie ~ No Bake Nutty Butter Balls

Ingredients:

  • 1.25-1.5 cups ground almond
  • 3/4 cup ground pecan
  • 1/4 cup coconut oil
  • 3 Tbsp. ghee or butter, melted (to modify to be vegan-friendly, add more coconut oil instead)
  • 2 tsp. vanilla extract
  • 1 tsp. almond extract
  1. Line a baking tray with wax paper.
  2. Combine all ingredients in a bowl.  Add a little more ground nuts if needed to create a stiff dough that sticks together, more or less.
  3. Scoop out batter with a big spoon, creating 1-1.5 inch mounds. Place on baking tray.  Continue with remaining batter.
  4. Place in freezer for 30+ minutes to harden.
  5. Once cookies are hard, pack in a container using the same wax paper, and leave in the freezer until ready to eat.
Vary it:


  • Add 1 tsp. cinnamon, and/or 1+ tbsp. cocoa powder
  • Add 1 packet Pruvit Keto Broth Salted Caramel ~ cut back on ground almonds by 1/4 cup  (This will give it a slightly sweeter, nice caramel flavor while adding collagen and exogenous ketones!
  • Try with chopped macadamia nuts or pistachios instead of either the almonds or the pecans.



Each 14g cookie (1 of 18-20) contains:

96.5 total cals; 9.6g total fat w/ 3.4g SFA & 4mg cholesterol; 2g total carbs w/ 1.1g fiber; 1.7g protein


Soak & roast your nuts!


For the most digestible nuts, soak overnight.  Drain, then let dry.  Spread on a baking sheet lined with parchment paper.  Bake at the lowest setting, at 150-180º for 5 hours until dry and re-crisped.






Better sugar alternatives:


These sweeteners are no/low-carb, low/non-glycemic alternatives with a sweeter flavor than cane sugar, but without the harmful effects, especially beneficial for those with blood sugar imbalances.  Monk fruit was used by the Chinese for centuries.  Xylitol, made from birch is American made.












Meatloaf ~ Super Easy Make Ahead Meal | Low-Carb, High-Protein, Hypercarnivore

Meatloaf ~ Super Easy Make-Ahead Meals





Whenever Don or I post pictures of our meals on Instagram, it's always the Meatloaf that draws the most inquiries for a recipe.  I will be honest, each time I make our Low-Carb, Hypercarnivore version of Meatloaf, I use whatever I happen to have on hand.  So I thought I would share the base recipe, and ways you can vary it.  Of course, I always encourage adding in your own creativity.  Meatloaf is an ideal recipe to make when you want to use up some ingredients need using up.  Just like soups, or bone broths ~ you can add pretty much anything you want, within reason.

Remember, cook once, eat at least twice!  Meatloaf is often even better the next day, so absolutely enjoy the leftovers!

The Hypercarnivore Diet Low-Carb Meatloaf


You will need 1-2 baking dishes, depending on how much meat you use.  I used 1 8x8 and 1 loaf pan for my last batch which was about 3.30 pounds.

1-2 packages of ground beef (2-3#+) ~ I prefer 85% lean
~ 3/4 medium to large sweet onion, diced
1-2 small cloves garlic, crushed (I remove the green stem in the center as best as possible)
2 eggs
1 14.5 oz. can crushed tomatoes, divided
2+ tsp. sea salt or Real Salt or a blend
2+ tsp. dried oregano
Stevia, Xyla, or sweetener of choice
1/8-1/4 tsp. cinnamon

Warm the oven to about 450º.  

Lightly grease your baking dishes.  I use the bacon fat that I collect in a bowl.  Use tallow, or wipe a little butter.  (It can probably be skipped, but it can add to the flavor, and ease of removal.  There will be plenty of fat in the dish by the end of cooking.)

Chop the onion, and crush the garlic.  I learned from watching cooking shows that if you remove the green stem in the center, it is easier to handle the strong garlic flavor.  Some people are more sensitive to the volatile oils in garlic than others.  It adds a nice flavor to the meatloaf, but skip if you need to.

Place the meat in a large mixing bowl.  Add the onion and garlic.  Crack the eggs on top.  Add salt (be generous) and oregano.  Add about 1/4 of the can of tomatoes.

Now comes the fun part.  Get your hands in there, and pretend like you are kneading bread.  Squeeze enough to just combine the ingredients.  Don't over do it or it, or it can create a more stiff loaf.

Place the meatloaf mixture into the baking pans.  I tend to make loaves that are about the height of my four fingers, or 2-3 inches.  

Place in oven and roast at the high temperature for just 5-10 minutes, then turn the heat down to about 200-250º and bake on the lower heat for about one hour.

Meanwhile, pour the remaining crushed tomatoes into a small bowl.  Add a pinch of salt, and either a couple of small pinches of stevia, or maybe up to one teaspoon of Xyla, or Swerve.  Stir, and taste.  You just want to balance the acid flavor of the tomato with a little sweet, salty flavor.  I have variations below.

When it's essentially cooked through, it will be nicely browned, with plenty of fat around the edges, and have a fairly firm texture.  I will usually stab through several places on the top of the loaf with a small, thin knife to let some of the sauce sink in, but not mandatory.  Cover the tops of the loaves with the sauce.  

Return to the oven for another 10-15 minutes.  Remove, let cool, then cut and serve.

Meatloaf packs well to go, especially in the stainless steel containers which
can be placed in a toaster over to heat if desired.


VARIATIONS

For the Meatloaf:
  • Add one peeled and grated zucchini
  • Add 1/4 cup (+/-) raisins, currants, or dried cranberries (see sauce variations, below)
  • Sub 1/2+ bunch fresh, finely chopped parsley for the oregano, or use both
  • If you tolerate bell pepper, add a small amount of finely diced red, yellow, or orange bell pepper
  • Spice it up with a little cayenne or add white ground (or black) pepper
  • Add any other vegetables you enjoy and well tolerate, such as shredded beets or carrots ~ both of which have a higher sugar content, so will sweeten the loaf a bit
  • Add a handful of diced black, pitted olives, or your favorite
  • Add chopped mushrooms
For the Sauce:

  • Sub garam masala for the cinnamon
  • Sub ketchup or tomato paste for the crushed tomatoes
  • Use 1-2 tsp. real maple syrup instead of the stevia or Xyla
  • Try keeping dried plums or raisins covered in water in your fridge to create a thick molasses-like syrup, then use the liquid to sweeten the sauce; add a few chopped prunes or the raisins to the loaf
  • Add fresh grated and squeezed ginger, (or 1/4+ tsp. dried, ground ginger), 1 tsp. dried yellow mustard, sweetener of choice, and a splash of coconut aminos, or equivalent (instead of salt)
  • Try using a little good quality, low-sugar fruit preserves in lieu of the sweetener, such as a sweet cherry preserves


 When you enjoy a Hypercarnivore diet, you can remain low-carb, and even sugar-free as desired with simple modifications and choices.  If following a more ketogenic diet, pour the fat from cooking on top when serving, and/or use 80% lean meat instead.  If trying to lose excess fat, leaner meats may be best, at least initially.  Eat enough of the fat to satisfy.  Full carnivore?  Well, just bake the meat with salt and eggs, and voila.   Or, consider going hypercarnivore, with plants optional for a liberating, simple way of eating that puts you in the drivers seat of your life.  Only you can judge what is best for you to eat.