Vegetable Lasagna 1

by , on
Oct 19, 2014

Here’s the groceries I bought for the lasagna. I misjudged the depth of my pans. I didn’t get to use the black olives, sweet potatoes, cauliflower or butternut squash. I’ll make something else with those ingredients.

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Dice up the onions and saute them in coconut oil.

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I then added the mushrooms

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Followed by the spinach

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Then the kale and baby greens. Once these were cooked I added all of the tomato sauce.

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These are the spices I used.

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Here are the spices folded into the Ricotta.

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Mmmm, almost done

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I cut up the summer squash, zucchini and the eggplant to use as my “noodles”

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Coated the pans with coconut oil

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Added some sauce to the pans

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Layered it:
Sauce mix
Zucchini and summer squash
Sauce mix

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While it was delicious there are certain things I would do differently:
1. Preheat the oven
2. Preheat to 350 instead of using 400 degrees an d reduce cooking time from 40 to 3 minutes
3. Use more Mozzarella ~ about another 7 ounces
4. Use 45 ounces of Ricotta instead of 45
5. Use 1 egg for every 15 ounces of Ricotta
6. Get better and cutting thinner slices

Bone Broth Soup

by , on
Mar 24, 2013

I have a small cold and so does mom. What better way to fight the cold than some bone broth soup? Yeah, I couldn’t think of one either. So, here’s what I put into this amazing soup:

  • 2.75 pounds beef bones
  • 3 celery stalks
  • 1/2 cup cherry tomatoes
  • 1 medium sweet potato
  • 1 medium yellow onion
  • 2 cloves garlic
  • 8 ounces of baby carrots
  • 2 Tbs Apple Cider Vinegar
  • 1/2 cup parsley
  • 3 Bay Leaves
  • Dash of peppercorns
  • Dash of garlic powder
  • Dash of turmeric
  • Dash of cumin
  • Dash of Oregano

Beef bone goodness
I was going to use a slow cooker but my crock pot thinks it’s a microwave. So, in a dutch oven, add the bones and cover with water. Bring to a boil and then simmer until all the marrow is gone. Takes about 3 hours. Add the vinegar during the simmer.
Here are most of the ingredients
Oops, forgot the parsley
Chop up all the vegetables and set aside
When the bones are done boiling the concoction should look something like this.
Also forgot about the sweet potato. Chop that up too.
Scoop out the bigger pieces in the broth and strain the rest.
The broth should look something like this.
Here are all the bigger pieces. Makes me want to start a compost heap.
Add the sweet potatoes first. Continue to simmer for 5 minutes.

Then add the rest of the vegetables and the spices.
In about 20 minutes the soup should be done.


Nutrition info. This only accounts for the solids. I kept on adding water throughout the process. So the values are going to be high.

Bone Broth Nutrition

Mega Mixed Greens and Bacon

by , on
Mar 17, 2013

I love mixed greens and I really love bacon. So why not combine these two delicious ingredients. Yeah, I couldn’t think of a reason not to either.  So I embarked on making a power packed side dish. Here’s what I did.


  • 1 bunch of collard greens
  • 1 medium yellow onion
  • 1 tbs coconut oil
  • 2 tbs coconut aminos
  • 2 tbs minced garlic
  • Dash of black pepper
  • 4 tbs sesame seed oil
  • 1 pound bacon
  • 1 pound kale
  • 26.5 ounces of mixed greens (baby spinach, baby bok choy, baby red & green chard)

..forgot to include the onion in the pic. Silly me.
1. Warm up the coconut aminos in a large pan

2. Chop up the raw bacon and add to pan
3. While that’s cooking, chop up the onion
4. When the bacon is about done add the onion and mushroom

5. Sautee
6. Chop up the bunch of greens
7. Add the chopped up greens to the batch

8. Add the kale as you can. As the greens cook they’ll shrink and you can add more.

9. I bought to much. Even after cooking I couldn’t fit any more into the pan. So I emptied the batch out into a container. The batch was a little burnt but not much.

10. Add 12 ounces of water to pan and mix in whatever is left over in the pan from the previous batch. Yes, even the burnt crumblings.

11. Add the baby greens

12. When the baby greens are just about done, add the coconut aminos, sesame seed oil, black pepper and garlic. Stir in a let simmer.
11. Add that to the previous batch and mix in.

The taste is incredible.

Nutritional breakdown

Mega Mixed Greens with Bacon


Almost Vegetarian Black Bean Soup

by , on
Mar 17, 2013

Another black bean soup recipe! The “almost vegetarian” comes from the chicken soup base powder that I used. I forgot to buy beef bones to make bone broth with. That would have been really awesome. Here are the ingredients:

  • 96oz water (doesn’t include water used to soak the beans)
  • 1 pound dried black beans
  • 1 medium yellow onion
  • Dash of black pepper
  • 1/2 ounce of coconut aminos
  • 45 ounces of celery
  • Juice of 1 lime. Simmer rind.
  • Simmer the 2 rinds from the Homemade Guacamole Recipe
  • 1/2 bunch cilantro
  • 1 tsp salt
  • 1 tbs chili powder
  • 2 tbs garlic, minced
  • 4 small tomatoes, chopped
  • 8oz baby carrots, chopped
  • 3 bay leaves
  • 1 orange bell pepper, chopped
  • 2 tsp sodium free chicken flavored soup base

1. After the beans have soaked for 48 – 72 hours, rinse them and place in a pot

2. Add 32 ounces of water

3. Add the chicken broth powder

4 . Bring to a boil. After the mixture boils, bring to a simmer
5. Chop up all the vegetables
6. Add the chopped vegetables to the black beans and water

7. Add another 64 ounces of water

8. Bring to a boil and then let simmer for about 30 minutes

9. With about 10 minutes remaining add all of the seasonings, lime juice, lime rinds, bay leaves, garlic and coconut aminos

10. This is the finished product

11. This is a 12oz bowl of the soup. I added 2oz of the homemade guacamole

Nutritional breakdown
Almost Vegetarian Black Bean Soup


Homemade Guacamole

by , on
Mar 16, 2013

Recently I discovered I love guacamole. I wanted to have some on hand but didn’t want to buy anything in a jar, or a packet of “seasoning”. So I decided to make a batch on my own.

The recipe includes:

  • 8 avocados
  • 3/4 of a package of cherry tomatoes
  • Juice of 2 limes
  • 1 large white onion

IMAG10981. Halve the avocados

2. Take out the seed

3. Scoop out the flesh and put in a bowl

4. Chop up the onion
5. Halve the limes and squeeze the juice into the avocados in the bowl
At one point I tried to blend everything in the food processor. That was a fail.
6. Chop up the tomatoes and onion in the food processor
7. Mash up the avocado
8. Combine the two mixtures
Almost done. Still have to add the cilantro and spices. Truth be told I thought I was done but then looked at some other recipes and realized I wasn’t. But, the bulk of the work is done.
More ingredients

  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp cumin
  • 2 Tbs minced garlic
  • 1/2 tsp cayenne pepper
  • 1/2 bunch of Cilantro

9. Chop up the cilantro stems and all
10. Add cilantro and spices and mix in

I made way too much. I’m still working on my relationship with food. It’s getting better. I’ll be freezing some and eating this with everything else. Next time I will use a red onion and add some mild peppers. It’s still pretty tasty.

Homemade Guac Nutrition

Paleo Sorta Pancake

by , on
Mar 3, 2013

6 eggs
6 bananas
.5 ounces Vanilla Extract
2 TspCocoa Powder
Cinnamon – dash
1 cup Peanut Butter


Oops, forgot about these.

Oops, forgot about these.

I love pancakes; from the first to the last bite, the texture and the taste and oh my, the aroma. Pancakes must be one of nature’s most perfect foods. Who am I kidding, syrup, jam, grain flours are made in large part in a chemistry lab. But they are yummy.

Yumminess aside, it might be best to avoid them. But there’s still be longing for the experience. Thankfully there is a Paleo (mostly) substitute. This is the process I followed:

1. Combine all ingredients in a food processor. Blend until all ingredients have a batter like consistency.




2.Grease a frying pan with some butter (grass fed, unsalted is best).

3.Measure out about 4 ounces of the batter and place in pan


4.Set the flame on Medium. It’ll be a few minutes before the pancake is ready to flip. I’m lousy at flipping pancakes so all I can say test it out and see when the pancake is ready to be flipped.

5.Once flipped, cook the other side for about 5 minutes. Again, observe the pancake, the cook time may be a little longer or shorter.

6.Put on a plate and enjoy. You won’t need any extra butter and you definitely won’t need any syrup or sugar since there already is a mild sweetness to the pancake.


There are bunches of Paleo pancake recipes out there. I’m sure they’re all pretty incredible. I avoid the flour substitutes because it’s way too easy for me to go overboard. Way too easy.

Next time I’ll use Almond Butter instead of Peanut Butter. I may even use some protein powder.

Anyway, hope you enjoy them. Let me know what you think!

I’ve attached an approximate nutritional breakdown.

Paleo Sorta Pancakes

Aguero Style Black Bean Soup

by , on
Mar 3, 2013

1 pound Black Beans, uncooked
1 pound of Bacon, Sugar Free and Nitrate free preferred
I large Yellow Onion
2 ounces chopped Garlic
32 ounces Chicken Broth
1 Package of Cherry Tomatoes
12 ounces Tomato Paste
2 Tsp Coconut Aminos
2 Oz Scallions
Lime Juice from 1 Lime
1 Bunch of Cilantro
Black Pepper – Dash
Chilli Powder – Dash
Cumin – Dash
1 Red Bell Pepper
1 Sweet Potato
8oz Ham
12oz water

The first time I was introduced to black bean soup my dad took me to a hole in the wall restaurant in New York City. I saw this bowl full of this black and bubbly matter in front of me and I was revolted. I didn’t want to eat it but my dad coaxed me into it; he probably bribed me 🙂

From my very first bite I knew this was going to be my all time favorite meal. Yes, I was in epicurean heaven. There aren’t a lot of places around Rochester, MN that make it so every so often I make a batch and enjoy the experience.

This time around this is what I did:

1. Soaked the beans for about 28 hours. I maybe should have soaked them for 48 but I was hungry.

Starting the soak

Starting the soak


After 28 hours

After 28 hours


2. Next I chopped up the sweet potato, scallions, cilantro, red bell pepper, cherry tomatoes, onion and used pre-chopped garlic and sautéed them all in a pan. Again I used a Tablespoon of Coconut Oil. Simmer until Done



The vegetables are done cooking.

The vegetables are done cooking.

3. Take soaked beans, drain and rinse them

All rinsed and shiny.

All rinsed and shiny.

4. Put the beans in a pot, add the unsalted chicken broth and the tomato paste. Bring to a boil. Once it starts boiling set to simmer.

Beans and broth.

Beans and broth.

5. Add vegetables and water

6. Chop up bacon and ham. Cook until well done. Drain and rinse the meat when done. Add to pot.

7. Add coconut aminos, juice of 1 lime, black pepper, chili powder and cumin. Simmer for about 30 minutes.

8. Scoop. Top with Avocodo slice.



9. Serve and enjoy

I’ve included an approximate nutritional breakdown.


Nutrition Aguero Black Bean Soup

Almost Forgot Dinner Chicken

by , on
Mar 1, 2013


4 chicken breasts
1 medium yellow onion, sliced
½ cup cherry tomatoes
¼ cup frozen peas
1 diced green pepper
Coconut Oil
Coconut Aminos
Black Pepper
Garlic powder

1. Season both sides of each chicken breast with black pepper, paprika, garlic powder
2. Place Coconut oil in skillet
3. Turn on flame
4. Place chicken breasts in skillet
5. Turn chicken when browned
6. Add the vegetables, stir
7. Add a dash of the Coconut Aminos, cover and let simmer for 10 minutes
8. Eat. Enjoy.

It was good. Maybe I should have added diced garlic as well as a dash of olive oil when everything was done cooking.

Berry Bone Builder

by , on
Feb 4, 2013

In my last post I talked about buying a Nutribullet so I can get as many nutrients into my system as possible. I was influenced a little by the movie, “Fat, Sick, and Nearly Dead”. The Nutribullet system comes with multiple recipes that supposedly help with the following:

  1. Circulatory
  2. Immune
  3. Digestive
  4. Nervous
  5. Endocrine
  6. Skeletal
  7. Muscular
  8. Detoxification
  9. Sleep
  10. Healthful Aging
  11. Beauty

I’m going to start off with the Berry Bone Builder and the Sweet Success Muscle Builder this week. Today I’ll attempt the berry Bone Builder.


Kale, Bannana, Blueberries, Raspberries


Wheat Bran, Cashews, Flaxseed, Cocoa Powder


After a few seconds of blending. I know it looks horrid. The taste wasn’t bad though. There was a faint taste of Kale and the Cocoa Powder. Next time I’ll use a little less Kale and use more water. I do feel more focused and energized after drinking this.

Berry Bone Builder

Click on the pic for the nutritional breakdown.


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