Focus:
Incorporating information from sources we may find odd.
Repetition:
All Truth belongs to The Light.
I recognise Truth in hidden places, even amongst confusion.
Happy One Year Anniversary!
I want you to celebrate and be so very proud of yourself!
My gift to you is your remission food list and recipes!!
Please make sure you are in remission for three months before trying a food with an “R” beside it. Processed items like milk powder, gelatin, etc. are not necessarily “Off the Menu,” but try them with care and make sure your system is ready to digest a processed item. As always, please go slowly and gently.
The bulk of your meals should always and forever be healing foods: meat stock, animal fats, meat, and smaller amounts of carbs in the form of properly prepared plants with the lowest anti-nutrients. Once in remission, you may also come out of ketosis and see how long it takes to get back into ketosis. If you pop right back in, you have achieved metabolic flexibility and can choose your own schedule of ketosis and glycogenolysis. An example would be ketosis in the autumn, winter, and early spring, and glycogenolysis in the later spring and summer. You may stay in ketosis more than that if you like; you will find your rhythm.
Keep your morning and evening routine, though you may shorten some things. Remember what you know has worked for you and keep those things. Keep your wake times, light hygiene, movement, limbic and somatic work, a rhythm to your day, medicinal teas, gratitude, nature, community, laughter, and cold therapy. Take electrolytes daily if you still need them, and B1 in small doses a few times per week.
Please never jog, run for exercise, or do HIIT. Increase movement as you feel good doing it. If it depletes you, you are not ready for it. Go slow and gentle with everything. Start with a bite, 5 minutes, etc.
I personally will not take antibiotics unless it is life threatening: sepsis, bacterial meningitis, kidney infections, pneumonia, etc. We have a lot of information for supporting the body and will have more in the future.
If you feel hungrier, your ketone numbers tank, or you have any negative symptoms after adding starch, please take another month off and reintroduce. Avoid eating at restaurants or other people’s houses until the two year mark. Legumes should always be sprouted, or soaked for 24 hours with a teaspoon of salt, whey, vinegar, or lemon juice.
Sprouting Grains
Sprouting grains is a simple process that wakes up enzymes, makes grains easier to digest, and lowers anti-nutrients.
Rinse whole, intact grains well to remove dust and debris. Place them in a clean glass jar or bowl and cover with plenty of clean water. Soak for 8 to 12 hours at room temperature (larger grains may need up to 24 hours). Drain the water completely and rinse again. Leave the grains in the jar or bowl, loosely covered or tilted so extra moisture can drain and air can move. Rinse and drain the grains once or twice a day, keeping them at room temperature and out of direct sunlight. Small sprouts usually appear within 1 to 3 days. Once sprouted, give them a final rinse and use them right away, or dry them thoroughly if you plan to grind them into flour or store them. Refrigerate fresh sprouts and use them within a few days.
Read Dr. Bill Schindler’s book Eat Like a Human, and use his website and his restaurant, Modern Stone Age Kitchen, which ships.
Keep in mind that to eat plant heavy, we need lots of sun to clear the deuterium. Lower carbs are better for most human bodies, so take a break from them whenever your body asks for one. I personally will not be including rice, nightshades (the whole foods), or potatoes in my diet again, not even occasionally.
Remission Meal Plan and Food Lists
R: Any local fruit in season. Please remember to mostly eat it with fat or in kvass, have dairy with high oxalate fruits, and have high lectin fruits very seldom.
R: Nuts and seeds, always fermented, soaked, or sprouted: macadamia, almonds, Brazil nuts, flax seeds, hemp seeds, hazelnuts, pecans, pistachios, pine nuts, psyllium, sesame seeds, and walnuts.
R: Flours. Ferment any nut or seed flour by mixing in whey until it is like playdough and leaving it on the counter for 12 hours. Also arrowroot, cassava, coconut, green banana, plantain, and tapioca.
R: MCT oil, and A1 butter occasionally.
R: Soft cheeses, store-bought sheep and goat dairy products, and coconut yoghurt.
R: Raw vegetables: carrots, radishes, lettuces (true lettuces, not a “spring mix” with spinach or other leaves), and fresh herbs.
R: Bok choy, arugula, collards, cooked kale only, celery, leeks, chives, scallions, beets, artichokes, daikon, sunchokes, hearts of palm, asparagus, fennel, escarole, mustard greens, purslane, seaweed, and watercress.
R: All herbs and seasonings except red chili flakes.
R: Siete brand tortillas and grain free chips, Paleo wraps made with coconut flour, green plantains and green plantain chips, pork skins fried in lard, green bananas, baobab fruit, cassava, sweet potatoes or yams (once or twice a year with dairy), parsnips, yucca, persimmon, jicama, taro root, and tiger nuts.
R: Millet or sorghum (properly prepared by sprouting, fermenting, or soaking), and sourdough bread made with ancient grain and fermented for at least three days.
R: Lentils (soaked, sprouted, or fermented).
R: Erythritol, xylitol (from birch), or monk fruit extract.
R: Unsweetened coconut ice cream, LaLoo’s goat milk ice cream, and dairy free frozen dessert with 1 gram of sugar.
R: Palmini noodles, Miracle Noodles, and Miracle Rice.
R: Coconut water, dry red wine, and Zevia soda.
R: Occasionally (once or twice a year) you can now try nixtamalized corn chips or tortillas made without seed oils, long cooked butternut squash (no seeds, no skin), and long cooked tomatoes without seeds and skins, which you can find in ketchup (Primal Kitchen is good at this time) or tomato paste.
R: Please keep processed foods to a minimum. The fun food recipes below that contain powders are something to take to a gathering or eat once or twice a year only. That means one processed recipe once or twice a year, not each recipe once or twice a year!
Recipe “Hack”
Ask Claude or another AI to create a recipe with the ingredients you want to use, or to replace the items you do not want in a recipe with ingredients you have.
For example, “Please share a blueberry scone recipe made from tapioca and coconut flour, replace the baking powder, and use xylitol from birch trees as the sweetener,” or “Please create a recipe for grain free cookies from green banana and coconut flour, sweetened with stevia extract.”
Cured Egg Yolks
Spread a layer of mineral salt on a plate or baking sheet. Separate the egg white from the yolk and gently place the yolk on top of the salt. Cover the yolks completely with another layer of salt and place them in the refrigerator for 7 to 10 days. Eat as is, or finely grate over dishes as a “Parmesan cheese” style accent.
Speculaas (Tapioca and Coconut Flour)
Dry ingredients: 1/2 cup tapioca flour, 1/4 cup coconut flour, 1/2 teaspoon baking soda, 1/2 teaspoon cinnamon, 1/4 teaspoon ground ginger, 1/4 teaspoon ground cloves, 1/4 teaspoon ground nutmeg, 1/4 teaspoon ground cardamom, and a pinch of salt.
Wet ingredients: 1/4 cup coconut sugar or dark brown sugar, 3 tablespoons butter or ghee (melted and cooled), 1 egg yolk, 1 tablespoon honey or maple syrup, 1 teaspoon vanilla extract, and 1 to 2 tablespoons milk or coconut milk as needed.
Whisk the dry ingredients together in a bowl. In a separate bowl, mix the sugar, melted butter, egg yolk, honey, and vanilla until smooth. Add the dry ingredients to the wet and stir until a thick dough forms, adding milk a little at a time only if needed, since coconut flour soaks up moisture quickly. Wrap the dough and refrigerate for at least 30 minutes to firm it up.
Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper. Roll the dough between two sheets of parchment to about 1/4 inch thick, then cut into shapes or press into a mould. Bake for 10 to 12 minutes, until the edges are set and lightly golden. Cool completely on the baking sheet so the cookies firm up. They are delicate while warm and crisp up as they cool; for extra crispness, put them back in the oven on the lowest setting until crispy before serving. For a firmer, more traditional snap, let the dough rest overnight in the refrigerator. If the dough gets crumbly, add a teaspoon of milk at a time until it is workable.
R: Carnivore Burger Buns
From carnivoreconnoisseur.com or IG.
Ingredients: 4 medium eggs, 1 1/2 cups whole milk powder (about 150 g), 25 grams clean collagen powder (about 2 tablespoons), 5 grams Parmesan cheese (about 1 teaspoon), and 1 teaspoon cream of tartar (in place of baking powder).
Preheat the oven to 320°F. Mix everything and pour into a butter-lined baking tray. Bake for 20 minutes, flip, and bake 10 minutes more, for 30 minutes total.
R: Pizza Crust
From carnivoreconnoisseur.com or IG.
Ingredients: 6 medium eggs, 2 cups whole milk powder, 2 tablespoons clean collagen powder, 1 cup mozzarella cheese, 1 cup cheddar cheese, 1 teaspoon cream of tartar, and 2 tablespoons Carnivore Crisps chicken flour.
Mix the ingredients until combined and spread on a butter-lined pizza tray. Bake for 10 to 15 minutes at 310°F. Take it out, add whichever toppings you like, and bake another 10 to 15 minutes.
Chicken Pizza Crust
Makes one medium crust, about 8 to 10 inches.
Ingredients: 1 pound (450 g) ground chicken, 1 large egg, 2 to 3 tablespoons grated Parmesan cheese, 1 teaspoon minced garlic, 1/2 teaspoon salt, and 1/4 teaspoon white pepper.
Preheat the oven to 400°F (200°C) and line a baking sheet or pizza pan with parchment paper or grease it lightly. Mix all the ingredients thoroughly in a bowl. Spread the mixture into a round crust about 1/4 to 1/2 inch thick. Bake for 15 to 20 minutes, until firm and lightly golden. Add your favourite toppings (cheese, tomato sauce, cooked vegetables, etc.) and bake another 10 to 15 minutes, until the cheese is melted. Slice and serve right away.
R: Carrot Cake
From carnivoreconnoisseur.com or IG.
Ingredients: 6 large eggs, 2 cups whole milk powder, 25 grams clean collagen powder (about 2 tablespoons), 1 teaspoon baking powder, 1 whole grated carrot, 1 teaspoon cinnamon, 1/4 cup raisins, and 20 drops stevia extract.
Whisk until combined and airy. Pour into two buttered baking trays, dividing the batter evenly. Bake at 320°F for 10 to 15 minutes, or until golden brown, and let cool. Whip 1 cup heavy cream until thick and add 2 teaspoons stevia extract (adjust to taste). Spread cream over one cooled layer, top with the second layer, cover with the remaining cream, and serve.
Mushroom Ketchup
Ingredients: about 1 pound fresh mushrooms (any variety, such as button, cremini, or wild) and 1 to 2 tablespoons salt, enough to cover and preserve.
Clean the mushrooms well and slice or chop them into small pieces. Layer the mushrooms in a clean glass jar or ceramic container, sprinkling salt generously between the layers. Press down gently to remove air pockets. Cover loosely, or with a cloth, so air can escape. Leave the jar at room temperature for several days to a week while the mushrooms release their liquid and make a natural brine. Stir occasionally if you like, or leave it alone. After 1 to 2 weeks, strain the liquid if you want and store it in the fridge. The liquid is your mushroom ketchup: salty, rich, and full of umami. Use it as a condiment or to flavour soups, stews, and sauces, and in the kimchi below.
Mild Kimchi
Ingredients: 1 medium napa cabbage, 1/4 cup sea salt, 4 cups water, 2 medium carrots (julienned), 4 green onions (sliced), 1 small daikon radish (julienned), 1 teaspoon wasabi or horseradish (more for heat), 2 to 3 cloves garlic (minced), 1 teaspoon grated ginger, and 2 teaspoons mushroom ketchup.
Cut the cabbage into quarters and remove the core. Dissolve the salt in the water and soak the cabbage in the brine for 2 to 4 hours, tossing now and then. Rinse the cabbage thoroughly and drain. In a large bowl, combine the carrots, green onions, daikon, wasabi or horseradish, garlic, ginger, and mushroom ketchup. Add the cabbage and mix well so everything is evenly coated. Pack tightly into a clean glass jar, pressing down to remove air pockets and leaving about 1 inch of space at the top. Cover loosely with a lid or cloth so gases can escape. Ferment at room temperature for 2 to 5 days, tasting daily. When it tastes the way you like, tighten the lid and refrigerate. Serve as a condiment.
Fluffy Cottage Cheese Pancakes
Makes about 4 to 6 pancakes.
Ingredients: 1 cup cottage cheese, 4 large eggs, 1/4 cup tapioca flour, 1/2 teaspoon cream of tartar, 1 to 2 tablespoons coconut flour (optional, if the batter is too thin), a pinch of salt, and butter or animal fat for cooking.
Whisk the eggs until slightly frothy, then mix in the cottage cheese until smooth. Stir in the tapioca flour, cream of tartar, and salt, adding coconut flour if the batter is runny. Heat a pan over medium heat and grease it lightly with butter. Pour in batter to make small pancakes and cook 2 to 3 minutes, until bubbles form and the edges look set. Flip and cook another 2 to 3 minutes, until golden and cooked through. Serve right away with butter, cream, or your favourite toppings.
R: Once A Year Raw Cacao Cupcakes
Adapted from carnivoreconnoisseur.com or IG.
ALWAYS HAVE WITH DAIRY.
Ingredients: 4 large eggs, 1 cup whole milk powder, 25 grams clean collagen (about 2 tablespoons), 1 teaspoon cream of tartar, 1 cup dates cooked in water, drained, and pureed (2 tablespoons for the cupcakes and the rest for the topping), 2 tablespoons dark cocoa powder, and a pinch of salt.
Preheat the oven to 320°F. Mix everything until combined and spoon into cupcake liners. Bake for 10 to 15 minutes, or until a toothpick comes out clean. Cool, then top with a layer of the date mixture. For the icing, mix 1 teaspoon dark cocoa powder into 1 cup whipped cream and pipe it on top.
Green Plantain Tortillas
Makes about 6 to 8 tortillas.
Ingredients: 2 medium green plantains, 1/2 teaspoon salt, 1 to 2 tablespoons water if needed, and ghee or animal fat for cooking.
Peel the plantains, cut them into chunks, and boil or steam for 8 to 10 minutes until soft. Mash thoroughly until smooth, then mix in the salt, adding water a little at a time if the mixture is too dry. Divide the dough into 6 to 8 portions, roll each into a ball, and flatten into a thin circle with your hands or a rolling pin. Heat a skillet over medium heat and add ghee or animal fat. Cook each tortilla 2 to 3 minutes per side, until golden brown spots appear and it is cooked through. Keep them warm in a cloth until you are ready to serve.
Red Wine Mushroom Reduction
This is excellent with stir fried meat inside the plantain tortillas.
Heat 2 tablespoons butter in a skillet over medium heat. Add 1 small onion, finely chopped, and sauté until soft and translucent. Add 8 ounces sliced mushrooms and cook until they release their liquid and begin to brown. Season with a pinch of salt and pepper. Pour in 1/2 cup red wine to deglaze the pan, scraping up the browned bits. Simmer 5 to 7 minutes until the wine reduces by half. If you like, stir in 1/4 cup beef or chicken stock for extra richness, and 1 teaspoon fresh garlic, thyme, rosemary, cilantro and lime, or any herbs or spices you enjoy. Cook another 2 to 3 minutes until slightly thickened, then taste and adjust the seasoning. Add 2 tablespoons cream if desired.
R: Maria Emmerich’s Sugar-Free Ricotta Cheesecake
From Maria Emmerich (Maria Mind Body Health). Serves about 12.
Ingredients: 3 pounds (about 1.36 kg) whole ricotta cheese, 8 large eggs, 1 1/4 cups powdered erythritol, 1 teaspoon lemon juice, and 1 teaspoon stevia extract (optional).
Preheat the oven to 350°F (177°C) and grease a 9 inch springform pan or an 8 by 11 baking dish. In a large bowl, beat the ricotta, eggs, erythritol, lemon juice, and stevia until smooth. Pour into the pan and bake about 30 minutes, until set and lightly golden at the edges. Let it cool before slicing, and chill in the refrigerator if you like.
R: Dutch Baby Pancake (Maria Emmerich)
Serves 2.
Ingredients: 3 large eggs, 3/4 cup milk, 1/4 cup egg white protein powder (such as Jay Robb vanilla), 1 teaspoon baking powder, 1/4 teaspoon salt, 1/2 teaspoon vanilla extract, 1/2 teaspoon stevia extract or 1/4 cup natural sweetener (optional), and 1 tablespoon coconut oil or butter for the skillet.
Put an 8 inch cast iron skillet in the oven and preheat to 425°F; the skillet must get very hot. Blend the eggs, milk, protein powder, baking powder, salt, vanilla, and sweetener until foamy, about 1 minute. Carefully take out the hot skillet, add the butter or coconut oil, and swirl to coat the bottom and sides. Pour in the batter and bake 18 to 20 minutes, until puffed and golden. The hot skillet is what makes it puff. If you want to keep it from shrinking, poke a few holes with a toothpick about 5 minutes before it is done to let steam out. Top with more butter or your favourite toppings, slice into wedges, and serve right away.
R: Caramel Cookies or Half Twix
Adapted from Maria Emmerich’s Homemade Twix.
Cookie layer: 1/2 cup vanilla whey or egg white protein powder, 3/4 cup almond flour, 1/4 teaspoon baking soda, 1/4 teaspoon salt, 1/4 cup butter or coconut oil (room temperature), 4 tablespoons erythritol, 1 teaspoon stevia extract, and 1 to 2 tablespoons water, just enough to hold the dough together.
Preheat the oven to 375°F. Stir together the protein powder, almond flour, baking soda, and salt. Cut in the butter until the lumps are pea sized, then stir in the water and sweeteners to make a stiff dough. Shape about 2 tablespoons of dough at a time into small puffs or short biscuits and place them on a baking sheet. Bake 7 minutes, then turn the oven off and leave them in 3 more minutes to crisp up. Put them in the freezer to cool so they hold the caramel better.
Caramel layer: 6 tablespoons butter, 1/2 cup powdered erythritol (or your preferred powdered sweetener), and 1/2 cup heavy whipping cream.
Heat the butter in a heavy bottomed saucepan on high heat. Once it boils and browns slightly, add the erythritol and whisk until melted. Add the cream and boil for 1 minute, whisking until smooth. Let it cool a few minutes, pour into a jar, and chill until thicker. Spread the cooled caramel on the chilled cookies and return them to the freezer briefly so the caramel sets. Serve chilled or at cool room temperature. Store in an airtight container in the fridge up to 1 to 2 weeks, or freeze for longer. This version leaves off the chocolate coating of the original and keeps only the cookie and caramel layers; adjust the sweetness to your taste.
R: Flourless Protein Pumpkin Cake (Cottage Cheese Cake)
Serves 12.
Ingredients: 15 ounces canned pumpkin, 16 ounces cottage cheese, 3/4 cup powdered erythritol, 2 scoops pumpkin spice collagen powder (or regular clean collagen powder plus 2 tablespoons pumpkin spice), 3 large eggs (separated), and 1 teaspoon vanilla extract, with whipped cream for topping if you like.
Preheat the oven to 350°F and line an 8 inch springform pan with parchment paper. In a food processor, puree the pumpkin, cottage cheese, collagen, egg yolks, and vanilla until very smooth. In a large bowl, beat the egg whites with the erythritol until stiff peaks form. Gently fold the pumpkin mixture into the egg whites, keeping as much air as you can. Pour into the pan and bake 45 to 50 minutes, until a toothpick in the centre comes out clean. Let it cool before slicing, and serve with whipped cream if desired.
Blender Chicken Fries
Serves 4.
Ingredients: 1 pound (450 g) raw chicken breast or thigh (cut into chunks), 2 large eggs, 1/2 teaspoon salt, 1/4 teaspoon garlic powder or other spices (optional), and ghee or tallow for frying.
Preheat the oven to 400°F (200°C). Blend the chicken, eggs, salt, and spices in a blender or food processor until it becomes a thick, whipped paste. Pour into a lined loaf pan and bake until springy. Cut into fry shapes and fry in animal fat until they are as crisp as you like. Serve hot.
Root Vegetable “French Fries” (R: Parsnip)
Serves 4.
Ingredients: 1 pound (450 g) root vegetable (rutabaga, turnip, parsnip, or carrot), peeled, 2 tablespoons ghee or other animal fat, 1/2 teaspoon salt, and 1/4 teaspoon white pepper.
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. Slice the vegetable into sticks about 1/4 to 1/2 inch thick, like regular fries. Toss them in the fat, salt, pepper, and any other spices you like until evenly coated. Spread in a single layer and roast 20 to 25 minutes, flipping halfway, until golden and tender. For extra crispness, soak the cut sticks in cold water for 20 to 30 minutes before baking and pat them dry. You can mix vegetables for variety, like parsnip and rutabaga.
Root Vegetable Chips, Fried or Baked (R: Parsnip)
Serves 2 to 4.
Ingredients: 1 pound (450 g) root vegetables (rutabaga, parsnip, turnip, carrot, or beet), peeled, 2 to 3 tablespoons animal fat (beef tallow, lard, or ghee), 1/2 teaspoon salt, and optional seasonings such as black pepper, smoked paprika, garlic powder, or rosemary.
Slice the vegetables very thin, about 1 to 2 mm, with a mandoline or a sharp knife. To fry, heat the fat in a deep skillet over medium high heat until hot but not smoking, fry the slices in batches for 2 to 4 minutes until golden and crisp, and drain on paper towels. To bake, preheat the oven to 375°F (190°C), toss the slices with melted fat and seasonings, spread in a single layer on a lined baking sheet, and bake 12 to 20 minutes, flipping halfway, until golden and crisp. Sprinkle fried chips with salt and seasonings while still warm. Thinner slices make crispier chips, and different vegetables cook at slightly different speeds, so check them often. Store cooled chips in an airtight container for 2 to 3 days.
Blender Root Vegetable Chips, Baked (R: Parsnip)
Serves 2 to 4.
Ingredients: 1 pound (450 g) root vegetables (rutabaga, turnip, parsnip, or carrot), peeled and chopped, 2 large eggs, 1/2 teaspoon salt, 1/4 teaspoon optional seasonings (garlic powder, paprika, or herbs), and 1 to 2 tablespoons melted animal fat (beef tallow, ghee, or lard).
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper. Puree the vegetables with the eggs, salt, and seasonings until smooth, thick, and spreadable. Spread the puree thinly on the sheet, about 1/8 to 1/4 inch thick, and brush the top with melted fat. Bake 15 to 20 minutes, until the edges are golden and the top is firm, broiling for the last 1 to 2 minutes for extra crispness if you watch it carefully. Let cool completely, then break into chips.
Tapioca Cheese Crackers
R if eaten often; okay occasionally without remission. Makes 12 to 16 crackers.
Ingredients: 1 cup shredded cheese (cheddar, mozzarella, or a mix), 1 large egg, 1/4 cup tapioca flour, 1/4 teaspoon salt, and an optional pinch of garlic powder, paprika, or herbs.
Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper. Stir everything together until a thick, sticky dough forms. Roll small portions into balls and flatten them onto the sheet with your fingers or a fork, or roll the dough between parchment to about 1/8 inch thick and cut into squares. Bake 12 to 15 minutes, until golden and crisp, watching carefully because they brown quickly. Flip halfway through for extra crunch. Let them cool completely before serving, and store in an airtight container for 2 to 3 days.
Egg and Cream Custard
Serves 4.
Ingredients: 2 cups heavy cream, 4 large eggs, 10 to 15 drops liquid stevia extract (or 1/4 teaspoon powdered stevia extract), 1 teaspoon vanilla extract, and a pinch of salt.
Preheat the oven to 325°F (160°C). Warm the cream in a small saucepan over low heat until hot but not boiling. Whisk the eggs, stevia, vanilla, and salt until smooth. Slowly pour the hot cream into the eggs while whisking constantly so they do not curdle. Pour into ramekins, set them in a baking dish, and add hot water halfway up their sides. Bake 25 to 30 minutes, until set but still slightly wobbly in the centre. Remove from the water bath, cool to room temperature, and refrigerate at least 2 hours. Start with fewer drops of stevia, since it is very strong, and serve warm or chilled with a sprinkle of cinnamon or nutmeg if you like.
Flan with Stevia “Caramel”
Serves 4.
Flan: 2 cups heavy cream, 4 large eggs, 10 to 15 drops liquid stevia extract, 1 teaspoon vanilla extract, and a pinch of salt.
Caramel topping: 2 tablespoons butter, 1 to 2 teaspoons powdered or liquid stevia, and 1/4 teaspoon vanilla extract (optional).
Preheat the oven to 325°F (160°C). Melt the butter over low heat, stir in the stevia and vanilla, and pour it into the bottom of your flan mould or ramekins. Warm the cream until hot but not boiling. Whisk the eggs, stevia, vanilla, and salt, then slowly pour in the hot cream while whisking constantly. Gently pour the custard over the butter layer. Set the mould in a larger baking dish, add hot water halfway up the sides, and bake 35 to 40 minutes, until set but slightly jiggly in the centre. Cool to room temperature, then refrigerate at least 2 hours. To serve, run a knife around the edge and turn it out onto a plate so the “caramel” is on top.
Dairy-Only Caramel (Milk or Cream Based)
This caramel uses no added sugar, just time and gentle heat, as the natural milk sugar browns while the liquid reduces.
Ingredients: 2 cups heavy cream or whole milk, and an optional pinch of salt or a little butter.
Pour the cream or milk into a heavy bottomed saucepan and heat over very low to medium low heat, stirring often so it does not scorch. Simmer gently for 30 to 45 minutes, or longer for a deeper flavour, until it reduces by about half and thickens slightly. Watch for a light golden colour and a toasty, sweet smell; milk browns more than cream and gives a richer caramel flavour. Take it off the heat, cool slightly, and whisk in a little butter for a smoother texture, or a little vanilla if you like. Do not rush it, because high heat will scorch the dairy and make it bitter. It pours when warm and thickens as it cools.
R: Fluffy Carnivore Brioche
From carnivoreconnoisseur.com or IG.
Ingredients: 4 large eggs, 1 1/2 cups whole milk powder, 1 ounce (25 g) collagen powder, 1 teaspoon baking powder, 1 teaspoon grated Parmesan cheese, 2 tablespoons melted ghee or butter, and a pinch of salt.
Preheat the oven to 320°F (160°C) and line a small loaf pan or baking tray with butter or parchment. Separate the eggs and beat the whites with a pinch of salt until stiff peaks form. In another bowl, mix the yolks, milk powder, collagen, Parmesan, baking powder, and ghee until smooth. Gently fold the whites into the yolk mixture, keeping as much air as possible. Pour into the pan and bake 20 minutes, then carefully flip and bake another 10 minutes, until golden and set. Enjoy it warm, use it for burgers, or drizzle it lightly with honey. It freezes well once cooled.
Chicken and Parmesan Calzone
Makes 2 to 3 calzones.
Crust: 1 pound (450 g) ground chicken, 1 cup grated Parmesan cheese, 2 large eggs, 1 teaspoon minced garlic, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Filling: 1/2 cup shredded mozzarella, 1/4 cup grated Parmesan, 1/2 cup pepperoni (sliced or chopped), 1/4 cup finely chopped onion, 1/2 cup sliced mushrooms, 1 to 2 cloves garlic (minced), 2 tablespoons tomato paste, and 1 teaspoon dried oregano.
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper. Mix the crust ingredients until well combined. Divide into 2 or 3 portions and press each into a thin oval or circle on parchment, about 1/4 inch thick, with slightly thicker edges. Mix the filling ingredients in a small bowl; for extra flavour, lightly sauté the onions, mushrooms, and garlic first. Spoon filling onto one half of each crust, leaving a border, then fold the crust over and press the edges to seal. Bake 25 to 30 minutes, until golden and cooked through (the chicken should reach 165°F). Let them cool 5 minutes before slicing, and brush the tops with melted butter for a golden finish if you like. If the chicken mixture is too soft to shape, chill it 10 to 15 minutes first.
Chicken and Egg Gnocchi
Serves 2 to 3.
Ingredients: 1 pound (450 g) ground chicken, 2 large eggs, 1/2 cup grated Parmesan cheese, 2 tablespoons tapioca flour (or coconut flour for a slightly firmer texture), 1/2 teaspoon salt, and 1/4 teaspoon white pepper.
Mix everything into a sticky dough; chilling it for 10 minutes makes a firmer gnocchi. Roll small portions into logs about 1/2 inch thick and cut into 1 inch pieces. Drop the gnocchi into boiling salted water in batches and cook until they float, about 3 to 4 minutes. Lift them out with a slotted spoon. For extra flavour, sear the cooked gnocchi in butter or ghee until golden.
Mac and Cheese with Chicken Gnocchi
Serves 2.
Ingredients: the cooked chicken gnocchi from above, 1/2 cup heavy cream, 1 cup shredded cheese (cheddar, mozzarella, or a mix), 1 teaspoon mustard (optional), salt and pepper to taste, and smoked salt for topping (optional).
Heat the cream in a saucepan over medium low heat and stir in the cheese until melted and smooth. Add the mustard, salt, and pepper. Stir in the gnocchi gently to coat. Serve creamy and warm right away, or put it in a small oven safe dish and broil 3 to 5 minutes until golden on top. You can add cooked chicken pieces and mushrooms too.
Sliceable Cottage Cheese Angel Food Cake
R, but okay now occasionally. Serves 8 to 10.
Ingredients: 8 large egg whites at room temperature, 1/2 cup powdered erythritol, 1/2 cup cottage cheese blended smooth, 1 teaspoon vanilla extract, 1/2 teaspoon cream of tartar, 2 tablespoons coconut flour (optional, helps it hold its shape when sliced), and a pinch of salt.
Preheat the oven to 350°F (175°C) and have a 9 inch tube pan ready (do not grease it). Puree the cottage cheese until smooth, then mix in the vanilla and the coconut flour if using. Beat the egg whites with the cream of tartar and salt until soft peaks form, then add the erythritol and beat to stiff, glossy peaks. Gently fold the cottage cheese mixture into the whites in batches, keeping as much air as possible. Pour into the pan and bake 40 to 45 minutes, until the top is golden and a toothpick comes out mostly clean. Turn the pan upside down right away and let the cake cool completely so it keeps its height, then run a knife around the edges to remove it. Slice and top with berries cooked in butter.
Flexible Baked Flourless Cottage Cheese Wraps
Makes 2 to 3 wraps.
Ingredients: 1 cup cottage cheese, 2 large eggs, a pinch of salt, and optional garlic powder, dried herbs, or paprika.
Preheat the oven to 325°F (160°C) and line a baking sheet with parchment paper. Blend everything until completely smooth; the smoother the batter, the more bendable the wrap. Spread a thin, even layer, about 1/8 inch thick, on the parchment. Bake 12 to 14 minutes, until set but still slightly soft; overbaking makes it brittle. Cool 2 to 3 minutes, then gently peel it off the parchment. Add your fillings and fold or roll. If it feels stiff, warm it in the oven for a few seconds.
R: Better Velveeta Cheese
Makes about 2 cups.
Ingredients: 1 cup grated white cheddar cheese, 1/4 cup whole milk powder, 1 teaspoon unflavored gelatin, 1/3 cup boiling water, and a pinch of salt (optional).
Sprinkle the gelatin over the boiling water and stir until fully dissolved. Mix in the milk powder until smooth and lump free. Stir in the cheese while it is still warm until fully melted and smooth; an immersion blender makes it extra smooth. Pour into a small container or mould and refrigerate 1 to 2 hours, until firm and sliceable. Slice or cube it for snacking, or melt it for sauces and mac and cheese. Mild or medium cheddar gives the classic flavour, and the cheese already brings plenty of salt.
Cottage Cheese and Parmesan Taco Shells
Makes 4 to 6 shells.
Ingredients: 1 cup cottage cheese and 1 cup grated Parmesan cheese, plus seasonings if you like.
For crisp shells, preheat the oven to 400°F (200°C); for soft, bendable shells, use 375°F (190°C). Line a baking sheet with parchment paper. Blend the cottage cheese and Parmesan until smooth. Spoon small mounds onto the parchment and flatten into circles, about 1/8 inch thick for crisp shells or 1/16 to 1/8 inch for soft shells. For crisp shells, bake 10 to 12 minutes, until the edges are golden and firm. For soft shells, bake 8 to 10 minutes, just until the edges begin to turn golden, with the centres still slightly soft. Let them cool for about 30 seconds, then drape each one over a rolling pin, a small bowl, or an upside down muffin tin to make a taco shape. Work quickly, because they bend while warm and harden as they cool. Keep the circles thin and even so they fold without cracking, and make bigger circles for burrito style tacos. To make stored soft shells bendable again, warm them briefly in the oven.
Restaurant-Style Flourless French Onion Soup
Serves 4.
Ingredients: 4 large yellow onions (thinly sliced), 3 tablespoons butter or ghee, 2 cloves garlic (minced), 4 cups beef stock, 1 teaspoon fresh thyme (or 1/2 teaspoon dried), 1 bay leaf, 1 teaspoon mushroom ketchup (optional, for depth), salt and white pepper to taste, and 1/2 cup shredded Gruyère or Parmesan for topping (optional).
In a large, heavy bottomed pot, melt the butter over low to medium heat. Add the onions and cook, stirring often, for 30 to 35 minutes, until deeply golden and soft, stirring in the mushroom ketchup for the last 5 minutes if you are using it. Patience here is what gives you the deep flavour and natural thickness. Stir in the garlic, thyme, and bay leaf and cook 1 to 2 minutes until fragrant. Pour in the stock and simmer uncovered for 10 to 15 minutes, stirring now and then. Season with salt and pepper and remove the bay leaf. For the classic finish, ladle the soup into oven safe bowls, sprinkle with cheese, and broil 2 to 3 minutes until melted and bubbly. For a silkier soup, blend half with an immersion blender and stir it back in.
French Onion Cauliflower Casserole
Serves 4 to 6.
Ingredients: 1 large head cauliflower (cut into florets), 2 tablespoons butter plus a little extra for the cauliflower, 2 large yellow onions (thinly sliced), 2 cloves garlic (minced), 1 teaspoon fresh thyme (or 1/2 teaspoon dried), salt and pepper to taste, 1/2 cup shredded Gruyère or Parmesan plus extra for topping, 1 teaspoon mushroom ketchup (optional), and 1/4 cup beef stock (optional, for moisture).
Preheat the oven to 400°F (200°C) and grease a 9 by 9 inch baking dish. Melt the butter in a skillet over medium low heat and cook the onions 20 to 25 minutes, stirring often, until deep golden. Stir in the garlic, thyme, and mushroom ketchup for the last 2 to 3 minutes. Toss the cauliflower with a little butter, salt, and pepper and roast on a baking sheet for 20 minutes, until lightly golden and tender. Layer half the cauliflower in the dish, then half the onions and a sprinkle of cheese, and repeat. Drizzle the stock over the layers if you want it moister. Bake 10 to 15 minutes until the cheese is bubbling, broiling 2 to 3 minutes at the end for a golden top. Let it rest 2 to 3 minutes and garnish with extra thyme if you like. You can add cooked chicken or bacon between the layers, or stir 2 to 3 tablespoons of cream into the cheese for a creamier casserole. It can be assembled ahead, refrigerated, and baked when you are ready.
Fluffy Chicken Flour Biscuits with Sausage Gravy
Serves 2 to 3.
Biscuits: 4 large eggs, 1 cup chicken flour, 1/4 cup grated Parmesan (optional), 1 teaspoon baking powder, 1/4 teaspoon salt, and 2 tablespoons melted butter or ghee.
Gravy: 1/2 pound (225 g) ground pork sausage, 1/4 cup heavy cream, 2 ounces cream cheese (cubed), and salt and pepper to taste.
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper. Separate the eggs and beat the whites to stiff peaks. Mix the yolks with the butter, chicken flour, Parmesan, baking powder, and salt until smooth. Gently fold in the whites, keeping as much air as possible; this is what keeps the biscuits soft. Spoon or pipe small mounds onto the sheet, flatten the tops slightly, and bake 12 to 15 minutes until golden and set. For the gravy, brown the sausage in a skillet over medium heat until fully cooked. Lower the heat, stir in the cream and cream cheese, and cook 3 to 5 minutes, stirring constantly, until smooth. Season with salt and pepper. Split the warm biscuits and pour the gravy over the top, with extra Parmesan or crispy bacon bits if you like. The gravy thickens as it cools, so you can make extra and keep it warm on low.
Egg White and Parmesan Baked Chips
Serves 2 to 3.
Ingredients: 2 large egg whites, 1 cup grated Parmesan cheese, and a sprinkle of salt.
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Whisk the egg whites until frothy, then stir in the Parmesan and any seasonings. Spoon small mounds onto the parchment and flatten into very thin circles, about 1/8 inch thick. Bake 10 to 12 minutes until golden and crispy, watching closely at the end because they burn quickly. Let them cool a few minutes to crisp up further. Try different Parmesan blends for different flavours, and store leftovers airtight for 2 to 3 days.
Baked Chicken Nuggets with Cheese
Serves 2 to 3.
Ingredients: 1 pound (450 g) raw chicken breast or thighs (cut into chunks), 1 large egg, 1/2 cup grated Parmesan or mozzarella, 1/4 teaspoon salt, and pepper or other seasonings if you like.
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Pulse everything in a food processor until it forms a smooth, sticky paste. Shape into small nuggets with your hands or a spoon and place them on the sheet. Bake 15 to 20 minutes, flipping halfway, until golden and cooked through (165°F inside). Serve warm with your favourite dipping sauces.
Carnivore Waffles with Ground Meat and Mozzarella
Makes 2 to 3 waffles.
Ingredients: 1/2 pound (225 g) ground beef, turkey, or chicken, 4 large eggs, 1 cup shredded mozzarella, 1 to 2 tablespoons heavy cream or cream cheese (optional, for fluffiness), and salt and pepper to taste.
Preheat a cast iron or “clean” waffle iron and grease it lightly with butter, ghee, or animal fat. Whisk the eggs, then mix in the mozzarella, raw ground meat, and cream or cream cheese until fully combined. Pour into the waffle iron and cook 6 to 8 minutes, until golden, set, and cooked through. Let them rest 1 to 2 minutes so they hold together. Serve warm for breakfast, lunch, or dinner, topped with melted butter, the caramel from above, cream, fruit cooked in butter, or whipped cream with stevia and cinnamon.
Mozzarella “Pasta” Ravioli with Meat and Ricotta Filling
Serves 2 to 3.
Ravioli: 8 to 10 mozzarella slices, 1/2 pound (225 g) ground beef, 1/2 cup ricotta cheese, 1 small onion (finely diced), salt and pepper to taste, and optional minced garlic and Italian herbs.
Dipping sauce: 1/2 cup tomato paste, 1/4 cup water, and an optional pinch of salt, pepper, garlic powder, or Italian seasoning.
Cook the onion in a skillet over medium heat until translucent, add the beef, and cook until browned. Let the meat cool slightly, then mix it with the ricotta and seasonings. Lay down half a slice of mozzarella, place 1 to 2 teaspoons of filling in the centre, top with another half slice, and press the edges together with a fork to seal. Bake on a parchment lined sheet at 375°F (190°C) for 8 to 10 minutes, until slightly golden and firm, or cook in a pan over medium low heat for 3 to 4 minutes per side. For the sauce, mix the tomato paste, water, and seasonings in a small saucepan and warm gently, stirring until smooth. Serve the ravioli warm with the sauce on the side.
Baked Salmon Fish Sticks with Caper Tartar Sauce
Serves 2 to 3.
Fish sticks: 1 can (14 to 15 ounces) salmon, drained well and flaked, 1 large egg, 1/2 cup grated Parmesan or mozzarella, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 1/3 cup finely grated Parmesan for coating (optional).
Tartar sauce: 1/2 cup mayonnaise (homemade or clean), 1 tablespoon finely chopped capers, 1 teaspoon caper brine (optional), 1 tablespoon finely minced onion or shallot (optional), and salt and pepper to taste.
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Mix the salmon, egg, cheese, salt, and pepper until combined and slightly sticky, then shape into sticks. Roll them lightly in Parmesan for extra crispness. Bake 15 to 18 minutes, flipping once, until golden and firm, broiling for the last 2 to 3 minutes if you want them crispier. Let them rest 2 to 3 minutes so they hold together. For the sauce, mix all the ingredients and chill 10 minutes.
Garlic Confit
Makes about 1 cup.
Ingredients: 2 cups peeled garlic cloves (about 4 to 5 heads), 1 1/2 cups melted ghee, and an optional pinch of salt.
Preheat the oven to 250°F (120°C). Place the garlic in a small oven safe dish, salt it lightly if you like, and pour the ghee over until the cloves are completely covered. Cover loosely with foil or a lid and bake 45 to 60 minutes, until very soft and pale golden. Let it cool completely in the ghee. Spread it on meat, eggs, or carnivore bread, melt it into sauces, soups, and gravies, use the garlic butter to sauté, or mash the cloves into compound butter.
Carnivore Baked Noodles (Sheet Pan Method)
Serves 2 to 3.
Ingredients: 4 large eggs, 1/2 cup softened cream cheese, 1/2 cup pork rind flour or chicken flour, and 1/4 teaspoon salt (optional).
Preheat the oven to 375°F (190°C) and line a rimmed baking sheet with parchment paper. Blend everything until completely smooth and pourable. Pour onto the pan and spread into a thin, even rectangle, about 1/8 inch thick. Bake 12 to 15 minutes, until set, lightly golden, and still flexible; overbaking makes the noodles crack. Let rest 5 minutes, peel off the parchment, roll gently, and slice into fettuccine strips or cut into lasagna sheets. Toss with butter, cream sauce, or meat drippings, layer into lasagna, add to soups and stock, or sauté briefly in butter for firmer noodles. Pork rind flour gives a chewier, stretchier noodle and chicken flour a firmer, more pasta-like bite; for more stretch, use a little less flour and bake on the shorter end of the time.
R: Simple Tomato Paste Sauce
Makes about 1 cup.
Ingredients: 1/2 cup tomato paste, 1/2 cup water (adjust for thickness), 2 tablespoons butter or olive oil, 1 clove garlic (minced, optional), salt to taste, and optional fresh herbs (oregano, thyme, tarragon) or diced onion.
Melt the butter in a small saucepan over medium low heat. Add the tomato paste and cook 2 to 3 minutes, stirring, until it darkens slightly and smells fragrant. Stir in water a little at a time until it is as thick as you like. Add the garlic, herbs, and salt and simmer gently 8 to 10 minutes, stirring now and then. Taste and adjust, then use right away or refrigerate up to 5 days.
Classic Alfredo Sauce
Makes about 1 cup.
Ingredients: 1 cup heavy cream, 2 tablespoons butter, 1/2 cup finely grated Parmesan cheese, salt to taste, and a pinch of white or black pepper.
Warm the cream and butter together in a saucepan over medium low heat without boiling. Simmer 4 to 5 minutes until slightly thickened. Turn the heat to low and slowly whisk in the Parmesan until melted and smooth. Season with salt and pepper and toss with carnivore noodles right away, or spoon over chicken.
Flourless Chicken Parmesan (for Carnivore Noodles)
Serves 2 to 3.
Chicken: 1 1/2 pounds chicken breasts or thighs (butterflied or pounded thin), 2 large eggs, 1 cup finely grated Parmesan cheese, 1/2 teaspoon salt, 1/4 teaspoon white pepper, and butter, ghee, or tallow for cooking.
Topping: 1 cup shredded mozzarella and 1/4 cup grated Parmesan.
Preheat the oven to 400°F (200°C) and grease a baking dish. Beat the eggs in a shallow bowl, and mix the Parmesan, salt, and pepper in another. Dip each piece of chicken in egg, then press it into the Parmesan to coat completely. Sear the chicken in butter or tallow over medium heat for 2 to 3 minutes per side until golden; this helps the coating hold together. Move the chicken to the baking dish, spoon a little tomato paste sauce or Alfredo over each piece if you like, and top with the mozzarella and extra Parmesan. Bake 12 to 15 minutes, until the cheese is melted and the chicken reaches 165°F. Slice and serve over warm carnivore noodles with the pan drippings, melted cheese, and sauce spooned over, and extra Parmesan if you like.
Baked Onion and Cheese Chips
Serves 2 to 3.
Ingredients: 1 large yellow or sweet onion (very thinly sliced), and 1 cup finely grated cheese (Parmesan for crisp chips, mozzarella for softer, chewier chips, or a blend).
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Separate the onion into rings or strands and pat dry. Place small, thin piles of cheese on the parchment, spaced apart, and top each with a thin layer of onion. Bake 15 to 20 minutes, until the cheese is golden and the onions are lightly caramelized, watching closely at the end. Let them cool 5 minutes on the pan to crisp up, then lift them off the parchment.
Fermented Lentil Bread
Makes 1 loaf.
Ingredients: 2 cups dry lentils (red are best, but brown or green work), water for soaking and blending, 2 large eggs, 3 tablespoons melted and cooled butter, 1/2 teaspoon salt, and 1/2 teaspoon cream of tartar.
Rinse the lentils well, cover with water, and soak 8 to 12 hours, then drain and rinse thoroughly. Blend the lentils with just enough fresh water to make a thick, completely smooth batter. Pour the batter into a glass or ceramic bowl, cover loosely, and leave at room temperature 12 to 24 hours, until slightly bubbly and mildly sour. Blend in the eggs, then the butter and salt, then the cream of tartar. Preheat the oven to 375°F (190°C) and grease or line a loaf pan. Pour in the batter, smooth the top, and bake 40 to 45 minutes, until firm in the centre, golden at the edges, and a toothpick comes out clean.
Happy one year — you have earned every single bite on this list. Celebrate well, and keep going!