Tag Archives: coconut oil

Your Turn To Host? Need An Appetizer?

When I attend work events, social events, or even Kraft Services on set the snack/appetizers are unfulfilling as far as my needs, wants and goals. They are usually full of grains and unnatural ingredients. You can avoid taking these steps in the wrong direction. Remember if you can’t pronounce the ingredients you surely don’t want to eat it. If you need to take a dish to pass or if you’re hosting a cocktail party these healthy, yet delicious little veggie cakes will be a hit. You’ll be asked for the recipe and given compliments as well. Trust me when I say, “You won’t be taking leftovers home.”

Veggie Cakes

Yields: 24

Peel, steam, and chop:

  • 1 Butternut squash
  • 2 Sweet potatoes
  • 2 Carrots
  • 1 Parsnip

Sauté 1/4 yellow onion chopped


  • Everything above
  • 1 clove of garlic
  • 1/4 Himalayan salt
  • 1 pastured egg
  • 1/2 cup rice flour
  • 1/4 cup coconut oil

Heat Grass fed butter in cast iron skillet on low-medium

  • Form mixture into 1.5″ balls and drop into pan
  • Flatten with a spatula
  • Cook each side 5-6 minutes
  • Place on cookie sheet to keep warm in oven

Goat Cheese Dollop


  • 2 tbs goat cheese
  • 1 tbs avocado
  • few sprigs of parsley to taste
  • 1/2 pastured egg
  • Olive oil

Place in piping bag and squeeze a dollop on each cake serve warm.

Or skip the dollop and drop a few cold cakes in your salad.

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Sweet Tooth?

Don’t worry. Chocolate is a food group. And these Choconut Date Bites have organic cocoa powder. carob chips, and shredded coconut to satisfy your sweet tooth. Be sure to indulge in your sweets and carbohydrates in the evening to avoid sugar crashes during the day. Think about it, our ancestors woke up early and hunted, essentially training. They were preparing for the evening feast, which would often include carbohydrates such as fruits and berries gathered during the day. Let’s remember in a more modern day, sugar and chocolate were associated with wealth and was unobtainable to the common folk. What also was associated with wealth?… Gluttony and obesity.  So, I say eat chocolate and be rich. Just make sure to get the good stuff and THE REAL STUFF. Stay away from the drug store candy bars. 

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Choconut Date Bites:

Yields: 18

Blend (set 1/4 cup aside for the coating):

  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup brazil nuts
  • 1/4 raw almonds


  • 10 pitted dates chopped
  • 1 tbs Coconut Oil
  • carob chips

Combine the two mixtures in medium bowl with:

  • 2 tbs grass fed whey protein
  • 2 tbs cocoa powder

Form into 1” diameter balls and roll in remaining coconut powder

Refrigerate for 1 hour and serve. Store in refrigerator.

Fast Then Feast

Grass fed beef, pasture raised eggs, uncured bacon, avocado, broccoli, and melted grass fed butter in the center for dipping. All organic, of course. The bacon and eggs are from our local farmers at Healthy Heritage Beef Farms. http://www.healthyheritagebeef.com Jack brings the goodies to the local Tampa Bay markets.

The breaking the fast. Fast then Feast!