Just try it.

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sometimes you just have to say YES to cravings. Best Ever.

Chicken livers.


you’ll need a non-stick fry pan or well seasoned iron skillet.

400g chicken livers (about a US pound).
chili flakes in a pepper grinder
1 T butter
1 t minced onion
2 T balsamic vinegar

saute the onions for a little bit in the non-stick pan over a medium fire. then add the chicken livers. grind the chili flakes onto the livers. flip once or twice, move the ones on the outside to the center. they’ll cook to medium rare in about 4-5 minutes. Put them on a plate.

Put 1 tbl butter into the fry pan, add 2 tbl vinegar. melt, reduce. put the livers back into the pan. stir it up.

Serve immediately.

After offering tastes to all interested family members, eat the rest yourself.

soft-boiled eggs with Swiss chard

I am looking for ways to add greens to my meals and to rock out of my food rut. Instead of saying “I should” to myself, I ask my brain, “how could we do this….” Solutions, rather than shoulds.

This morning I loathed the idea of fried eggs. Instead, I spied some fresh baby chard and thought, why not for breakfast?

I paired soft-boiled eggs with the Swiss chard, which I sautéed lightly in bacon drippings.

I started the eggs before the greens. They were done at the same time. A twist of pepper and a dollop of balsamic vinegar creme and voilà! Very satisfying.


21DSD – Notes from Day One (Monday)

First piece of advice: never start on a Monday. They’re busy enough. … It would help to follow the directions – the book suggests taking a week to get prepared. I am more of a Jump-Start person. I have a kitchen-full of “alternative” ingredients (almond butter, coconut oil, coconut amino, etc.). So I felt comfortable getting going.

On the other hand, why wait? I did not want to fall victim to “I’ll start tomorrow”.  And I’ve decided I don’t need to be perfect.  I’ve tried the Whole30 protocol and have FAILED repeatedly, making me think I am a FAILURE. False.  

I decided instead with the 21 Day Sugar Detox that 1) I am going to do several of these;  2) I will try my best;  3) I will not be perfect; and 4) I will be gentle and persistent. 

When I took the quiz, I scored as  a Level 1 [since I’ve been “free range eating” lately], which did not satisfy the inner-food-Nazi. But did delight the inner milk-addict.  I’m going to try the “easier way”.  Easy is good. Easy gets done. Easy leads to more joyful experiences. That’s my new story.


Recipe: Tasty additions to Roasted Brussels Sprouts

A while back I added a recipe for Roasted Brussels Sprouts HERE. I really love this way of roasting sprouts. They come out sweet and tender with a nicely browned leaves. Since writing up the recipe, however, I’ve switched to using coconut oil rather than olive oil when roasting to prevent oxidation.

This morning I chopped some walnuts and fried some pancetta. When the Brussels sprouts were finished roasting, I added a handful of each to the mixture and then squeezed half a lemon, mixing lightly. You could use pecans and/or bacon instead.

21dsd Day zero. Sunday

planning ahead means I don’t have to rely on will power to make good choices.

eggs, bacon, tomato and spinach
coffee with almond milk

Eggs scrambled in the remnants of fried pancetta
handful of sliced cherry tomatoes sprinkled with basil
roasted Brussels sprouts with pancetta and chopped walnuts
espresso with whole milk [my kryptonite]

salmon salad with nori wrap, green salad

Ate: leftover Brussels sprouts cold from the fridge
Just wasn’t that hungry.
Coffee with whole milk


Ate: ground beef stir fry with recipe from Well Fed. It was tasty but I have to admit that Chinese five spice is not my favorite combination.
Japanese veggies. Boksoy, yellow carrot, mushrooms, red onion, leek and snow peas.

Roasted parsnips and pumpkin. So so easy!

snack: beef jerky, hard boiled egg

Ate: None. Not hungry

thinking ahead: afternoon concert has a short pause where I can drink tea or coffee if I bring my own creamer. Enjoyed their fresh koffiemelk.

other good ideas:

water. Check.
sleep. Soon!
exercise. Not much yet.
fun. Definitely

dusting off the ol’ blog and 21 days of pleasure

I fell asleep at the wheel, figuratively, and I have developed a cushion around my middle.

[I just deleted several sentences in which I was pointlessly explaining my sins.]  I turn 50 in a couple weeks, and I want life-long health at a cellular level. And thinner thighs.  

I would like to model my nutritional beliefs by displaying a lean physique, rather than a middle-aged middle. So I’m starting a 21 day sugar detox tomorrow. And what better way than sharing my travails and successes here.  I picked Diane’s book 21dsd after my favorite mother-in-law introduced me to her beautiful writing and delicious recipes in Practical Paleo, a book I wish I had written. It’s smart and thorough. A shout out to Ann for giving me a copy of PP. 

Next year, which is really just weeks away, I’m  venturing out on my own, after nearly 30 years of institutional shelter.  I am following my passion, which is helping people feel good about themselves and the stories they tell about their lives.  This blog is part of that effort.  

I will spare you the gory details of weight, body fat, measuring tape, ad nauseum. Instead, meal plans and recipes. Because everyone has a body to feed and meal plans and recipes make success easier. And that’s what I’m about. Sharing.

So here’s my little phoenix bursting out of the fire, a photo that showed up when I challenged the Benevolent Universe to send me a gift of purple feathers. And voila! This is it! 



Salmon kale nori rolls

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I like sandwiches. Particularly tuna sandwiches. I end up eating a lot of tuna salads instead so I can avoid the carbs and gluten in bread. I’ve read about various alternative wraps that have appeared in the US market, items that aren’t available here. I also love spring rolls and sushi, but the sweetened rice in them does not love me.

i came up with a tasty alternative today. I married two favorites and thoroughly enjoyed a salmon nori roll made with kale and a leftover sweet potato.

1 can 300 g wild red salmon
1 medium sized baked sweet potato
1 tsp coconut oil
Big handful chopped fresh kale
Squeeze of lemon juice
Pinch of peri peri spice mix or something else you like with salmon
1 tsp Sesame seeds
Salt and pepper.
3 18×20 nori sheets

Melt the coconut oil in a heavy fry pan on medium high heat. I love my cast iron! Sauté the kale until it starts to wilt. Add the cooked sweet potato to the pan and stir. Reduce the heat. The potato should already have the consistency of soft paste. You can include the skin if you want, but I removed it from mine.

Drain any liquid from the salmon. I also remove any bones and skin. Flake the fish into the pan. Add the lemon juice and spices.

Stir the mixture. Reduce the heat further. At this point, everything is cooked and we are just warming up the potato.

Turn off the heat. Sprinkle the sesame seeds over the mixture.

Place a nori sheet on a flat surface. Add a couple tablespoons of the salmon mix and roll it up. I found this mixture filled three sheets. Enjoy!

I suppose you could make it more interesting with some ginger, wasabi and coconut aminos. I will try that next time. Today I was focused on enjoying the kale and the salmon.