Leftover Steak Salad For Lunch


This simple salad really hits the spot for lunch!  Prep time was around 5-7 minutes as most of the materials to craft it came from recent fridge leftovers.

It contains lots of nice color and variety and therefore includes plenty of polyphenols, vitamins, minerals, and healthy protein and fats.  I find it to be light and satisfying especially after a morning workout.


  • organic dark green spinach & lettuce mix
  • pumpkin, sesame, and sunflower seeds
  • organic blueberries and red grapes (grapes are amazing on salad)
  • 1 soft boiled pastured chicken egg
  • first cold-pressed single estate greek olive oil to taste
  • Himalayan pink salt and fresh ground black pepper
  • 6 oz grass-fed steak bought locally from Frank Silvas All Natural Homestead Beef

Easy peasy lemon squeezy as my students like to say.  Enjoy!

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Sprouted Avocado Toast

I love simple meals made of real food. This includes toast and finding something gluten-free (not to mention grain-free) that is also “healthy” is tough. If you are reading this you probably already know that gluten-free doesn’t necessarily mean its good for you. Fillers, sugar, possible arsenic from rice flour, misc chemicals, and many other things are all concerns. 

Food for Life Sprouted 3 Seed Bread is the best I’ve found and it tastes fantastic! When you sprout and/or soak certain foods it helps to break them down which in turn makes them much easier to digest and assimilate.  This bread is gluten-free and technically grain-free, (quinoa and millet are officially seeds but cook up and act more like a grain) and arrowroot is the first “flour” on the ingredient list which I am a big fan of.  Click here to learn more about this tasty bread option.


For breakfast this day I wanted to get a little creative and experiment a bit. I toasted up a slice and in this order applied:

  • grass-fed butter to taste
  • 1 pastured egg from our chickens
  • sea salt & black pepper
  • half an avocado
  • small handful broccoli sprouts
  • dash of fermented green chile sauce (McCauley Family Farm)

I chased it down with Bulletproof black coffee, collagen protein powder, brain octain oil, and a dash of Ceylon cinnamon.  It makes for a nice light breakfast that gets in your macronutrients (fats, carbohydrates, protein) and a good start to your daily fiber/plant intake.  

Pro tip: Broccoli sprouts are a potent cancer-fighting food

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Just Making It Up As I Go…


This quick lunch idea I simply created out of what was left in the refrigerator one day last week.  I had been wanting to implement more fermented foods into my diet, so had some left over sauerkraut among other things.  The science is very strong when it comes to eating fermented foods (with some health conditions it is not recommended until they are resolved).  I pulled out the kraut, some leftover bacon, a rapidly aging avocado, some raw milk cheese of questionable vintage, and my favorite four ingredient corn tortillas and threw this together for a quick, healthy, and tasty lunch:


3 organic non-GMO corn tortillas, (La Tortilla factory brand). These are a favorite of mine, check out what goes into them: water, stoneground organic yellow corn masa flour, organic guar gum, lime…that’s it! Stoked.)
1/2 large avocado sliced
2-3 pieces shredded, organic, nitrate free bacon
Raw milk cheese to taste
5-6 spoonfuls of sauerkraut


1- Place tortillas on dinner plate
2- Add cheese to taste
3- Microwave just enough for the cheese to melt or use skillet on stovetop
4- Add a couple spoonfuls of Kraut to each tortilla
5- Distribute avocado evenly
6- Same with bacon, chow down

Optional: Heat everything together, instead of cheese first

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A Traditional Japanese Breakfast You Haven’t Heard Of


So on my hike this morning with a Boulder club, I met this little ole sweet Japanese lady:)  Yet another example of an older person who is still strong and active…love it!  Anyway, she shared with me a simple recipe that is very common among the Japanese people.  It came up when she asked me if I ever ate raw eggs. It is usually eaten in the morning in Tokyo where she grew up.  I made it when I got home as a nice recovery feed for lunch and was surprised how much I enjoyed it:


1 cup freshly cooked white rice
2 pastured eggs
A dash of fermented soy sauce to taste (make sure its fermented, this way you are safe from the negative health effects of soy)
1 strip baked Nori seaweed


1- Stir up two raw eggs in a bowl until creamy
2- Add 1 cup cooked, fluffy white rice (or more or less depending on hunger)
3- Add the fermented soy sauce to taste
4- Crumble up Nori and sprinkle on top
5- Mix together well in same bowl, then dig in!

Optional: She also shared with me that adding some wild caught salmon to the mix goes very well with the dish.  Any type of seaweed or algae is very nutritious and something missing in the American diet. Pastured eggs are one of the most nutrient dense foods you will ever find.  No wonder the Japanese people live so long!

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Fried eggs with sweet potato hash



  • 1 Tbs coconut oil, divided
  • 1 medium sweet potato or yam, diced into 1/2 inch cubes
  • 1/2 yellow onion, diced
  • 2 nitrite/nitrate free sausages, sliced
  • 1 medium bell pepper, diced
  • 4 eggs
  • freshly ground black pepper


  • In a large skillet, heat 2 teaspoons coconut oil over medium heat.
  • Add the onions and sweet potatoes, and sauté for 5 minutes.
  • Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened.
  • Add bell peppers and 1 Tbs of water.
  • Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently.
  • Meanwhile, fried eggs in 1 teaspoon coconut oil.
  • Season with freshly ground black pepper and serve over sweet potato hash.

I normally don’t eat much in the way of carbs for breakfast unless I have a long workout planned.  This is an awesome pre-training meal.  I substituted some deer sausage I had in place of the typical stuff.  This would also make an awesome dinner meal paired with something…green! (cucumbers, chard, or kale sautéed in grass-fed butter for example)

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This is one of my favorite breakfast foods (or lunch).  I found it online awhile back and love the combo.  I tweaked it some for personal preference and added some additional info.  Quick and easy real food recipe!

1 medium sized sweet potato, diced small

2 hardboiled eggs

½ small red onion, diced

5 strips of bacon, diced in small pieces

1 avocado, diced


1. Soft boil your eggs (boiling too long can oxidize the yolks decreasing nutrient value…and taste in my opinion)

2. While your eggs are boiling, cook your bacon in some coconut oil.

3. After 5 minutes of cooking your bacon, add your sweet potato (again diced small or cut into thin pieces) and onion.

4. Cook until the sweet potato is a light gold.

5. Once your eggs are cooked, peel the shell and dice them.

6. In your bowl, mix your ingredients together (including your avocado).

7. Ready to roll:)


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5 Minute Banana Ice Cream


This is a very tasty, quick dish that my colleague Melissa shared with me and it has turned into a favorite of mine, nice work Ms. Tobin!


  • 2 peeled and frozen bananas
  • 2 tablespoons almond or peanut butter
  • 2 tablespoons almond or raw milk
  • optional: nuts, fruit, coconut, raw cocoa powder (highly recommend this last option)


Blend the bananas and the milk.  You may need to cut up the banana if you have a lame blender like me.  Then add in the nut butter (and the highly recommended raw, organic pure cocoa powder to taste..around 2 T) and blend until its nice and soft.

Your done unless you want to add in anything else on top.  In my experience this tastes more like a great pudding than ice cream but again it’s probably because I don’t have a bad-ass blender.

One of the healthiest and easiest recipes to satisfy a sweet tooth.

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