What's the deal with sugar, anyway?

Ingredients: ½ lbs ground beef (I use TruBeef - use EATKETOHEAL25) ½ lbs ground pork 1 egg 1 bunch of broccoli rabe cooked cut up in small pieces 1 onion 1 red pepper cubed 2T olive oil Garlic ½ cup shredded mozzarella & provolone mix ½ cup Pork King Good pork rinds crumbs (I use original flavor) Black pepper Organ meat seasoning by Eatpluck Dry or fresh mint to taste **** Do not use salt as they will come out too salty How to: 1. Cut up the onion and red bell pepper in cubes and sauté with olive oil 2. Add the broccoli rabe cut up in small pieces (discard the stems if thick) 3. Add the garlic 4. Add a little water so everything can cook and once has softened, remove and let the aside to cool down completely. 5. Preheat the oven at 350F 6. In a large bowl, add the ground meats 7. Add the egg, pepper, seasoning and pork rind crumbs and mix very well 8. Squeeze the vegetables very well to remove any liquid and add in the mix, combine 9. Add the cheese and mix until everything is well combined 10. Use a cookie scoop and place in a cookie sheet covered with parchment paper 11. Bake at 350F until nicely browned Enjoy!

Ingredients: I always make a very big pan so there are plenty of leftovers. You can adjust quantities to your liking. You can save in the fridge for a week but also freeze individual portions. Here I used: 4 tomatoes 6 zucchini 5 small Italian eggplants 5 green bell peppers 3 large onions 10 cloves of garlic ½ cup olive oil 1 jar Raos homemade marinara sauce 1 cup hot water A bunch of parsley Plenty of salt – I used @redmondsalt Black pepper Organ meat seasoning by @eatpluck Feta cheese How to: 1. Preheat the oven at 375F 2. Wash all vegetables very well and cut in larges pieces 3. Same goes for the onions and garlic 4. Add seasoning (salt, pepper, organ meat seasoning) 5. Cut the whole bunch of parsley and add on top 6. Use your hands to mix everything very well in the pan 7. Add the jar of tomato sauce and olive oil all over the vegetables 8. Add more seasoning (salt, pepper, organ meat seasoning) 9. Use your hands again and mix well 10. Bake for approximately 1.5hr to 2hrs until the vegetables are soft 11. Half way through the cooking time, pull out of the oven and mix them. If you see the sauce is almost gone, add 1 cup of hot water. 12. There are two ways to add the feta a. Cut up the feta cheese is cubes and add 15 minutes before the dish is done. The cheese will be nicely melted/soften and it makes the dish even more delicious. b. Add the cheese on each individual serving, in cubes or crumbled up on top. Both ways are delicious Enjoy!!

How to: This was simply done in the oven at 400F for approximately 30 to 40 minutes depending on your oven. I used @redmondrealsalt (use ATHINA and save), pepper, fresh sage and a drizzle of olive oil. Now all the goodness in the pan will be saved for cooking something else tomorrow. Have you ever had bone marrow? If not, are you willing to try it?

Ingredients: 8oz tuna in oil (I always use Wild Planet Foods, the one in a glass jar) 1/4 Fennel, sliced 1 small celery, diced 2T Primal Kitchen avocado mayo (Use ATHINA and save) Capers 1 hard boiled egg (optional) Lemon juice to taste Redmond salt to taste (Use ATHINA and save) How to: - Drain the tuna and keep 1T of olive oil - Pull the tuna apart and mix with the fennel and celery - Add capers, the 1T of olive oil and lemon to taste - Add mayo and mix very well - Add sliced hard boiled egg and enjoy with pork rinds for a nice crunch without the carbs

Ingredients: This is half the recipe! I like to make them fresh 6 large egg whites 1/2 cup egg white protein (I use NOW) 1 tsp cream of tartar A pinch of salt 2 tsp allulose (my addition, not in the original recipe) How to: - Preheat the oven at 320F - Use a clean and completely dry bowl - Add the egg white and the cream of tartar and pinch of salt and whip them to a very very thick and stiff merengue - Fold in the egg white protein and the allulose and ensure it's incorporated very well - Pour the mixture into a greased loaf pan or scoop it out on parchment paper and shape as rolls - Bake for 15-20 minutes at 320F and for another 15-20 minutes at 220F. This works best for me so the bread doesn't burn and has a Wonder bread type consistency. Do NOT overbake! Notes: - As I mentioned earlier, this bread is very tricky. If you double the recipe, make sure you have a large loaf pan or split the mixture into two pans. - You HAVE to beat the egg white very very well - The allulose helps with the consistency but you don't have to use it. It's a very small amount and it doesn't make the bread sweet. Experiment with and without it - Excellent for french toast which is why I put seasoning in half of them and left the rest as is. Looking forward to breakfast - Maria likes to use Jay Robb's egg white protein. I prefer NOW or Judee's egg white protein as I find them less eggy. You can find all of those on Amazon. - I've also made this bread/rolls using liquid egg whites. Works perfectly fine.

Ingredients: 12 eggs 24 slices of ham A small piece of cheese of choice Seasoning of choice Butter, tallow, duck fat to grease the tins How to: - Preheat the over at 350F - Grease each muffin tin or ramekins - Line each cavity with two slices of ham placed one the opposite direction of the other to create a nest - Break an egg in each ham nest - Add salt/pepper or any other seasoning you prefer - Top each egg with a slice of cheese. I used half a slice of cheese on each egg folded in half - Bake for 20-30 minutes until the cheese in nicely melted. Enjoy! Notes: - It makes for a quick breakfast or snack or even given to kids in their lunchbox. - You can add diced tomatoes, peppers, onions and any other vegetable of choice - See previous recipe for dairy free versions - Adjust quantities to your liking

Ingredients: 12 eggs 6T butter softened 1c cheddar cheese shredded 4oz Philadelphia cream cheese 8oz - 16oz Boar's Head cooked ham cut up Salt & pepper How to: - Use some of the softened butter and butter up the pie dish - Use 1/4c of the cheddar cheese and sprinkle the bottom - Put the eggs, remaining butter, and cream cheese, a little bit of salt and pepper, in a blender and mix everything together - Poor over the cheddar in the pie dish - Add the cut up ham and softly mix with a spoon - Sprinkle the remaining - Bake in a preheated 350F oven until the top has a nice brown color (In my oven it takes 45 minutes) Notes: - Always shred your own cheese. Pre-packed shredded cheeses in the super market have carbohydrates, preservatives and often have sugars - If you can, and won't blow your budget, go with organic eggs and butter. I prefer Vitalfarm eggs, and Kerrygold or Lewiscreamery butter - You can use any other type of cold cuts but try to get uncured ones to avoid sugars - If you add bacon, it's best if you cook it first and add cut up pieces. Also, do not add salt as the whole dish will end up being too salty

Ingredients: 2lbs country ribs with no visible fat 1 bag Bonafide Provisions chicken bone broth (you can use beef) 2 cups cauliflower rice 2 hard boiled eggs Redmond salt How to: - Put the meat in a heavy pot, add salt and the bone broth and let it simmer for 4-5 hours until the meat falls apart. - In the last hour, add the cauliflower rice - Before serving add the eggs and enjoy Notes: 1. I use Vincent's Market Meats, excellent quality and they ship nationwide. All meats are fresh. Use ATHINA10 even in subscription boxes. 2. Bonafide Provisions is my favorite brand of bone broth. Kettle & Fire is also excellent. Bonafide Provisions offer a discount on their site on your first order. 3. Redmond salt - Best salt with minerals I've tried. I love all their varieties. Check them out at https://shop.redmond.life?afmc=ATHINA You can use code ATHINA for 15% off your orders.

Ingredients: - Cheese of choice, I used aged Manchego but Parmesan will work very well, and a microwave! How to: - Cut the cheese in small pieces, approximately the size of your nail - Place them on a plate covered with parchment paper (make sure the plate can go in the microwave) - Use seasoning of choice; i.e. oregano, rosemary, Italian blend or leave as is. - Microwave for 90 seconds and enjoy! Notes: - Cheese will harden as it gets cold - Make sure you cut the cheese in small pieces so it spreads as it melts into a thin crisp