Sausage and Yam Quiche

Prep time: 8 minutes
Cooking time: 20-30 minutes

• 1/2 lb. ground sausage (your choice, experiment with different types)
• 1 cup shredded yams
• 6 eggs
• 5 Tbsp. coconut milk
• 1/2-cup beef broth
• 4 Tbsp. fresh cilantro
• coconut oil

Brown the sausage in coconut oil over medium heat. Meanwhile, shred the yams with a food processor. (You can also grate them if you’d like.)

Crack the eggs into a bowl; beat well with a wire whip. Add the cooked sausage, yams, and all of the remaining ingredients except the coconut oil. Stir.

Grease a baking dish or pie pan with some coconut oil. Pour in the mixture, and then bake at 250 degrees for 20-30 minutes. You will need to check on it periodically; it is done when the center is firm and a knife pushed into it comes out clean.

Nutritional info: 4 servings at 6 carb, 25g protein, 12g fat. (This will vary with type of sausage.)


Bacon & Liver Hash

Time: 20 minutes

• 5 slices bacon
• 1 lb. beef liver
• 1/2 onion, sliced
• 1 large sweet potato, peeled and diced (1/2")
• 1 apple, peeled, cored, and diced

Place the apple and sweet potato in a medium pot of water and bring to a boil. Boil for 10-12 minutes until the sweet potato has become soft.

Meanwhile, fry the bacon in a large skillet. Once the bacon has browned to the desired degree, add the liver and onions. Sauté until the onions have begun to caramelize and the liver is done. Remove the liver and bacon to a cutting board. Dice the liver and bacon.

Drain the water off of the sweet potatoes and apples. Return the diced liver, bacon, and onions to the skillet, and then add the sweet potatoes and apple. Sauté for two to three minutes, stirring well. Serve dusted with salt and pepper.

Nutritional info: 4 servings at 24g carb, 26g protein, 21g fat.




Ham Roll ups

Here is a simple, versatile dish that you can easily whip up to bring to a party. There are plenty of ways to do this based on what you have on hand. Start with sliced ham and tahini, and then go from there.

You can always experiment with different sliced meats or nut butters. I like to use tahini, as it has a cheese-like flavor. Be careful not to add too much tahini, as it will leak out and become messy.

Base recipe for one roll:
• One slice of ham
• ~1 Tbsp. Tahini

For Sweet and Tart Rolls, add:
• ~1 Tbsp. dried cranberries

For Spicy Rolls, add:
• 1/2 Tbsp. cashews
• Red pepper flakes (1/8 tsp. + if you like it spicy)
• Smoked paprika (to taste)

Other ideas: garlic and chives, almonds and chopped dates, or Spicy Rolls as above, but with a celery stick wrapped in as well.

Lay out the sliced ham, and then use a spoon to spread the tahini crosswise. Add the other ingredients, then carefully roll up the ham and secure with a toothpick or two.

Nutritional info: This will vary based on how thick your slices of ham are. Calculate your creations using the following values:
Ham - 1 oz. = 1g carb, 5g protein, 1g fat
Tahini - 1 Tbsp. = 3g carb, 3g protein, 8.5g fat
Dried cranberries - 1 Tbsp. = 5,5g carb
Cashews - 1 Tbsp. = 1.5g fat


Spinach and Plums

The sweetness of the plums counters the bitterness of the spinach.

Time: 8 minutes

• 1 lb. package spinach
• 2 ripe plums, diced
• 2 Tbsp. bacon grease or coconut oil
• 1/2 tsp. allspice
• sea salt

Wash and dice the plums. Heat the bacon grease or coconut oil in a large skillet. Add the spinach a handful at a time and sauté until it has begun to wilt. Add the plums and seasonings, sauté and stir well for several more minutes.

Nutritional info: 6 servings at 3g carb, 5g fat.