You Don’t Know Fats!

Let’s talk about Fats! First, we’ll need to go back to high school chemistry.

Saturated Fat is made up of carbon atoms that are connected to hydrogen atoms with a single bond.

Unsaturated fats have a least one double bond between carbon atoms (monounsaturated fats) and sometimes more than one double bond (polyunsaturated fats).

THIS matters because at the site of the double bond is where damage aka oxidation occurs. More double bonds? More opportunities for oxidation. Oxidation is the normal wear and tear aka “rusting” that occurs normally in our bodies BUT when we have oxidation coming from every angle (as we do in our modern world), we get cellular damage and premature aging in the body.

Oxidation of fats occurs when we heat them and expose them to light. The processing of “vegetable oils” (vegetable is a misnomer, they are actually grain/seed oils) exposes them to light and heat. Also, when you head to the grocery store, all those oils are stored in, wait for it, clear containers [face palm]. Then we take them home and HEAT them. So these oils are damaged upon damage. This is why I 100% do not recommend unsaturated cooking fats.

I say No to:

🔴CaNOla oil

🔴 vegetable oil

🔴 Corn oil

🔴 soybean oil

🔴 Margarine 

So, which fats do I recommend?

🟢Grass-fed Butter

🟢Grass-fed Ghee

🟢Coconut oil

🟢 Pastured/Grass-fed Animal fats: lard, tallow, duck fat, bacon fat, etc.

🟡 Olive oil for low-no heat cooking.

🟡 Avocado oil – caution here! There is recent data to suggest that much of the avocado oil on the market is rancid!

But Katie!?! I though saturated fat is going to kill us all????

First, let’s stop the #fearoffats.

  • Low fat diets lead to a deficiency in fat solvable vitamins – A, D, E, & K.
    • This can lead to damaging effects in the body – especially the IMMUNE SYSTEM.
  • Even foods like lemon contain tiny amounts of fat, so going fat free is nearly impossible.
  • Low-fat processed foods have additional sugars and salts added to make them palatable (aka irresistible).
  • Your heart gets 60% of its energy from fat
  • The dry weight of your brain is ~60% fat.
  • Hormones and neurotransmitters are made of fats and amino acids.
  • Fats are in the cell membrane of EVERY CELL in your body (phosolipid bilayer)
  • A good source of energy at 9 cal/gram
  • Provides nerve insulation
  • Helps to regulate body temperature.
  • Carries fat-soluble vitamins
  • Fat has been the preferred source of energy for humans throughout history.

So why I am a fan of saturated fats?:

  • Minimal processing required
  • The fats that have been eaten by humans since the beginning of life
  • The science touting saturated fats is deeply flawed.
    • Ansel Keys was an epidemiologist making cause and effect claims based on his seven-countries, in which he cherry-picked which countries data to use. Epidemiological studies can show correlation but not causation.
    • Nikolai Anichkov fed rabbits cholesterol and try developed damage and blocked arteries and he concluded that cholesterol (saturated fat because they go hand in hand in foods) causes blocked arteries in humans. Rabbits are herbivores, cholesterol is not inherent in their diet, while humans are omnivores.
    • These two researchers heavily influenced dietary policy in the middle of the 20th century and still to this day.
  • Saturated fats are less likely to oxidize and cause damage in our bodies.

There you have it my friends. The choice is yours. I encourage you to dig into the research yourself – a great place to start is Sacred Cow by Robb Wolf and Diana Rogers.

Want to dig a little bit deeper? Here’s a video on Fats on my Youtube channel.

What is your favorite cooking oil? Mine is butter!

Chicken Tortilla(less) Soup

Back when Jim and I were first married and I began eating meat again, I found that I loved Chicken Tortilla Soup. Once we went Paleo, I had to remove the black beans, the tortillas, and corn. Over the years it has been tweaked a bit, but here’s the current recipe – perfect for the winter.


Chicken Tortilla(less) Soup

This is a fall and winter staple at our house. The tangy-spicy taste is sure to be a crowd pleaser.
Prep Time 15 mins
Cook Time 50 mins
Course Main Course, Soup
Cuisine Mexican
Servings 8 people


  • mixer (hand or stand)


Soup Ingredients

  • 2.5 lbs chicken breasts pasture raised
  • 24 oz chicken bone broth
  • 32 oz fire roasted tomatoes
  • 4 med. carrots sliced
  • 6 celery stalks sliced
  • 1 med. onion diced
  • 3 cloves garlic minced
  • 2 limes juiced
  • 1 tbsp cooking fat butter, ghee, etc.
  • 2 tbsp cilantro chiffonade, optional garnish
  • 2 avocados diced, optional garnish

Spice Blend

  • 1 tsp sea salt
  • ground pepper to taste
  • 1 tsp ground coriander
  • ½ tsp cumin
  • ½ tsp chili powder or to taste
  • ½ tsp cayenne or to taste
  • ½ tsp dried oregano



  • Saute onions and garlic over medium-high heat in a large soup pot with 1 tsp cooking fat. Once translucent, add in celery and carrots cooking and stirring for about 1 minute. 
  • Add both cans of diced tomatoes, bone broth, and chicken. Bring to a boil. Add in spices and stir. Once it come to a boil, reduce heat to medium. Cook for 15-20 minutes or until chicken reaches an internal temp of 165° F. Remove from heat. 
  • Shred chicken using one of the methods below. Then add chicken back to soup, stir, and add lime juice. Garnish as desired. 

Shredding Chicken

  • Handmixer: add cooked chicken to a large bowl and turn on the mixer at a low speed. This will shred the chicken – voila! Caution – hot chicken bits might fly about your kitchen. 
  • Stand mixer: using the paddle attachment, add cooked chicken to the stand mixer and turn on low. Increase the speed only 1-2 levels. This will also shred the kitchen EASY PEASY. Caution – hot chicken bits might fly about your kitchen. 
Keyword chicken, chicken soup, chicken tortilla soup, dairy free, paleo

Chicken Enchiladas

There is just something about enchiladas. Maybe it’s the sauce, maybe it’s the melding of all the flavors, whatever it is, I simply love them. Since going paleo about nine years ago, enchiladas left the regular rotation in my diet, but with Siete’s products, enchiladas are BACK! If you want to know why we avoid grains, check out this post here. I hope you’ll try out the recipe and send me a picture or tag me on social media. 

Paleo Chicken Enchiladas

Everyone needs a good enchilada recipe, especially if you've gone grain-free. This recipe is sure to be a crowd pleaser – even for those that aren't grain free.
Prep Time 25 mins
Cook Time 30 mins
Course casserole, Main Course
Cuisine Mexican
Servings 6 people


  • mixer (hand or stand)


Enchiladas Ingredients

  • 2.5 lbs boneless skinless chicken breasts baked and shredded
  • 1 med onion diced
  • 1 ½ cup riced cauliflower fresh or frozen
  • 10 oz diced tomatoes
  • 1 jar Siete Enchilada Sauce
  • 12 Siete Tortillas
  • 1 tbsp cooking fat butter, ghee, etc.
  • Siete Traditional Hot Sauce optional garnish
  • 8 oz Cotija cheese optional garnish
  • 2 tbsp cilantro, chiffonade optional garnish
  • 2 avocados, sliced optional garnish

Spice Blend

  • 1 tsp sea salt
  • ground pepper to taste
  • ½ tsp coriander
  • ½ tsp chili powder
  • ½ tsp granulated garlic
  • ½ tsp granulated onion



  • Saute onions over medium-high heat in a large saute pan with 1 tbsp cooking fat. Once translucent, add in riced cauliflower, shredded chicken, and diced tomatoes.
  • Add in spices and saute for 10-15 minutes to allow flavors to meld and the cauli rice to cook. 
  • Preheat the oven to 350° Fahrenheit. 
  • Pour the enchilada sauce into a container large enough to dip the tortillas in. Once the chicken mix is done cooking, dip a tortilla into the enchilada sauce on both sides.
  • Fill the tortilla with the chicken mix, roll up and place in a large rectangular glass baking dish. Continue filling up tortillas until you run out of filling or room in the dish. 
  • Pour the remaining enchilada sauce on top the enchiladas and break apart and sprinkle the cotija cheese on the enchiladas. 
  • Cook for 15 minutes. Remove from oven and serve. Top with optional toppings: Siete traditional red hot sauce, cilantro, and avocado. 

Shredding the Chicken

  • Handmixer: add cooked chicken to a large bowl and turn on the mixer at a low speed. This will shred the chicken – voila! Caution – hot chicken bits might fly about your kitchen.
  • Stand mixer: using the paddle attachment, add cooked chicken to the stand mixer and turn on low. Increase the speed only 1-2 levels. This will also shred the kitchen EASY PEASY. Caution – hot chicken bits might fly about your kitchen. 
Keyword casserole, chicken, chicken enchiladas, paleo

Pancake Charcuterie

2020 Mother’s Day Pancake Charcuterie Board

In keeping with the spirit of charcuterie boards, there is no one way to charcuterie! Add what appeals to you and your guests, but here is what we included in ours:

ProteinBrunchy CarbsFruitsToppings
BaconGluten Free pancakesStrawberriesHazelnut & Chocolate spread
SausageGluten Free pancake cerealBlueberriesJam
Deviled Eggs
(not picutred)
(accidentally left at home!
Coffee cakePecan butter

Recipes for the pancakes, the pancake cereal, and the coffee cake came from The New Best Recipe cookbook using Cup for Cup gluten free flour.

Pancake Charcuterie Board complete with Pancake cereal. This is all the rage on Instagram!

Tomatero Farm Box Soup

Sometimes when you pick up the farm box, you realize you have more veggies than you can quickly eat. While organizing farm box pickups with Tomatero Farm during shelter in place, I made another round of Farm Box soup. I make soup year round, although I know not everyone thinks soups sounds appealing in warmer weather, but in equatorial countries all over the world, they eat soups, stews, and spicy foods to help them break a sweat and cool down. I learned that in Jamaica 🇯🇲 back in ‘07!

Anyway, here is a rough recipe for this soup – but I urge you to use what you have on hand!

Tomatero Farm Box Soup

When you have more vegetables than you know what to do with after a farm box pick up, soup is a great way to keep the veggies from going to waste.
Prep Time 15 mins
Cook Time 35 mins
Course Main Course, Soup
Cuisine American
Servings 8 people


  • 1 med leek sliced
  • 3 med carrots sliced
  • 3 med zucchini sliced
  • 24 oz puréed tomatoes
  • 1 lb ground pork pasture raised
  • 1 lb ground beef grass fed and finished
  • 3 tbsp Italian spice blend
  • 1-2 cups beef bone broth
  • 10 kale leaves destemmed and coarsely chopped
  • 2 tbsp basil chiffonade
  • sea salt to taste
  • fresh ground pepper to taste
  • red pepper flakes optional


  • In a large stock pot sauté the leeks in butter. After they become aromatic and fragrant, add in the carrots, zucchini, bone broth, puréed tomatoes. Adjust heat to medium-high.
  • While the vegetables are cooking, use your hands to mix the beef, pork, and Italian spices. Form into meatballs and then add to the soup pot.
  • Cook on medium heat for about 20 more minutes. Add in kale and continue cooking for another 5 minutes.
  • Before serving, top with some fresh basil and enjoy!
Keyword farm box, soup

A slightly different version of Tomatero Farm Box soup. Each farm box is different, so each soup will be too!

Copycat Kalua Pork Hash

Last summer, on our way home from Miller’s Meyer’s Farmhouse, we stopped in Grant’s Pass for Brunch. I found Lulu’s for the Love of Food and I had their EPIC Kalua Pork Hash recipe. So naturally, on our way home this year, we stopped again and this time we both got the Kalua pork and we were delighted once again.


5 lb. pork shoulder

3 slices of bacon

several tablespoons of alaea sea salt

5 cloves garlic 

1 lb. yukon gold potatoes

1 lb. sweet potatoes

4 tbsp. EVOO

1 tbsp. dried rosemary 

pickled onions 

6 eggs

sea salt and pepper to taste


  1. I used Nom Nom Paleo’s recipe for the Kalua pork and yes, the alaea red salt really is the best.
  2. Once the pork is done, use tongs or forks to shred the pork. Set aside.
  3. While the pork is finishing in the slow cooker, put the yukon and sweet potatoes in the oven to roast at 350 degrees fahrenheit and cook for about 40-50 minutes, until nearly cooked. Once the potatoes have cooled enough to dice, dice the potatoes and add in a single layer to a sheet pan. Drizzle with olive oil, salt, pepper, and rosemary. Roast at 350 for 15-25 minutes to finish cooking and crisp up.
  4. While the potatoes are finishing up, add some butter to an egg pan and fry up one egg for each serving.
  5. In a bowl, layer potato hash, kalua pork, fried egg, and pickled onions.
  6. Enjoy!

Makes about 6-8 servings.

Sausage & Cauli Rice One-Pan Dinner

I’ve created an easy and delicious one pan dinner that is most closely like a jambalaya but sans seafood. It doesn’t have to have a fun name, but it sure is tasty!



Sauté leeks and garlic in a large saucepan. Add a bag of cauli rice, frozen green beans, and a can of carrots. Add some bone broth, I like Pacific Foods – about 3/4 cup and Otamot Foods spicy tomato PLUS sauce. Bring to a simmer and then add in Make it Italian mild sausage. Cook for about 10 more minutes. Top with basil and enjoy!

I used what we had on hand, which included the frozen green beans, cauli rice, and canned carrots, but you can definitely sub for the fresh stuff!

Use code KatieL10 for 10% at

Beetroot Relish

Avocado Toast from Bricklane Melbourne.

Who doesn’t love Brunch? Recreating an avocado toast that we had in Melbourne at Bricklane Melbourne has been on my to-do list since we got back. It was one of the best brunches of my life (although Melbourne was filled with epic Brunches). This brunch is certainly not identical, but I was after that BEETROOT RELISH and Jim and I both conquer that IT IS DELISH.

My Avocado Toast with Beetroot Relish.

To make the beetroot relish:

  1. Grate one medium onion (I prefer to use my Cuisinart Food Processor for this).
  2. Grate about 1 3/4 lbs of Love Beets
  3. Make a simple syrup with 3/4 cup water and 3/4 sugar. Once dissolved, keep stirring and allow some liquid to evaporate. Not quite as much to create a simple syrup reduction.
  4. Add all ingredients to a large bowl and mix.
  5. Add 2/3 cup red wine vinegar and mix.
  6. Add salt and pepper to taste.
  7. Let sit for a couple of hours or ideally, overnight for the flavor to meld together.

Peach Pie

Peach Pie Recipe

8-10 fresh peaches, sliced OR 2 10-ounce bags of frozen organic peaches
½ cup almond flour
½ cup coconut flour
½ cup cassava flour
½ cup coconut sugar
½ t cinnamon
¼ t ground cloves
¼ t sea salt
½ cup grass-fed butter, softened
Preheat the oven to 350 degrees F. Place the peaches in a pie pan. They should cover the surface completely. Add the dry ingredients into a medium bowl. Add slices of butter to the bowl. Use a dough blender to cream the dry ingredients and the butter. It should be the consistency of a crumble. Spread the crumble topping over the peaches. Bake for 50-55 minutes or until a knife easily pierces the peaches in the center. Let cool for at least 15 minutes.
Serve and Enjoy!

6-8 servings

Meat Hierarchy

Sometimes when I post about things, I forget that I need to lay a foundation for those that are new/newer to real food, so today, let’s talk about meat.

🔴Conventional meat: is the cheapest meat available because it is produced on a large scale (think CAFO – confined animal feeding operation), usually with hormones, antibiotics, grain-fed, and honestly, in inhumane conditions.

🟠 Hormone and antibiotic free is better in that they don’t use hormones or antibiotics. But animals are still in CAFOs, still eating a grain-based diet, still unable to move about, still inhumane.

🟡Organic means that there is no GMOs, no hormones, no antibiotics, and that the feed is organic, although still grain based. Animals are typically still confined and usually kept indoors.

🟢 Grass-fed (beef) and pasture-raised (pork and chicken) means the animals were raised on pastures the way they were intended to live. In the case of cows, they graze on grass only (if labeled grass-finished or 100% grass fed). In the case of pork and chicken, it means that they forage on pasture.

🔘Grass-fed and pasture-raised is the best quality meat for your health and the health of the planet. It’s also the most sustainable. It’s also the most humane. Animals are eating their biologically appropriate diet, are outdoors, and have access to fresh air and sunlight! This is what I opt for. With that being said, I recommend that my clients buy what they can afford, and work their way towards the top of the inverted pyramid.

🟤 Note that I left NATURAL off this list, that’s because it means 💩💩💩. It is not a regulated term and it literally is only a marketing tool.

Unless you live near a farm, it can be hard to find grass-fed and pasture-raised meats at grocery stores. My three favorite meat delivery options: