Friday, September 18, 2015


  • 2 tablespoons extra-virgin olive oil or coconut oil
  • 2 cloves garlic, minced
  • 1 yellow onion, chopped
  • 1 pound Brussels sprouts, halved
  • 4 ounces portabello mushrooms, sliced
  • 1 medium sweet potato, cut into ½" cubes
  • 1 teaspoon sea salt
  • 12 ounces precooked ham, cubed
  • 4 eggs (optional)
  • ¼ cup grated Parmesan cheese (optional)
  • Preheat the oven to 350ºF.
  1. In a large ovenproof skillet over medium-high heat, heat the oil. Cook the garlic and onion for 2 minutes, or until the onion is translucent. Add the Brussels sprouts, mushrooms, sweet potato, and salt and stir. Cook, covered, stirring occasionally, for 7 to 8 minutes, or until the Brussels sprouts and mushrooms soften. Stir in the ham.
  2. If desired, use a spoon to form 4 small evenly spaced depressions in the mixture. Crack an egg into each. Sprinkle the cheese over the top, if using.
  3. Transfer the skillet to the oven and bake for 10 minutes.

Thursday, February 26, 2015

Sunday, January 4, 2015



Spoonable Bulletproof
Mocha Cup
1 cup strong brewed coffee
2 tbsp grass-fed unsalted-butter
1 tbsp unsweetened cocoa powder
2 tbsp MCT oil
1-2 packets stevia or equivalent sweetener

It’s very simple, put all ingredients into a blender or process with a stick blender until all ingredients are well combined.
Pour into a mug or 2 smaller cups and refrigerate until set.
2 servings:  231 cal   <1 26="" carb="" fat="" g="" nbsp="" net="" span="">

This sets up really well. If you aren't looking for the intermittent fasting benefits, it would make a great pudding cup for brown baggers.