This Sugar-Free Sunday happens to fall on Memorial Day weekend, a time usually reserved for beer, ribs, chips n’ dips, and all sorts of festive early summer fare. But what about the dessert table? 

As you gear up for BBQs and get-togethers, you might be nervous about facing the strawberry shortcake alone. To help you out, I came up with a cooling, red-white-and-blue summer treat free of grains and refined sugars. It’s actually more of a tart, but “patriotic pie” has a much better ring to it… Don’t you think?

Anyhow, if your willpower runs low on holiday weekends, offer to bring this pie as a contribution. That way, you’ll have at least one healthful option to choose from, and you don’t have to stand empty-handed next to your cake-guzzling cronies. 

I know, tough life. 

But in actuality, this tart is quite delicious. And if you bring it, you’ll be the talk of the party. With tangy goat cheese, sweet berry preserves, and mascarpone to smooth things out, it satisfies cravings in the best possible way. The crust has a lively kick from lemon zest and holds together quite well, despite the absence of eggs and grain flours. Give it a try!

Mixed Berry Tart -or- Patriotic Pie

1 cup walnuts

1 cup almonds

pinch of kosher salt

1 tablespoon lemon zest

1 teaspoon raw honey

3 tablespoons coconut oil

2 tablespoons ice water

8 ounces chevre (soft goat cheese)

1 teaspoon vanilla extract

1/4 cup raw honey

1/2 cup mascarpone cheese

1/4 cup mixed berry preserves (I used strawberry and blackberry… St. Dalfour is a great brand, fruit juice sweetened)

fresh berries for topping

1. In a food processor, grind nuts and salt until fine and crumbly. Add the lemon zest, honey, and coconut oil and pulse to combine. Add ice water a tablespoon at a time, until dough comes together and is not too wet. Wrap in plastic, shape into a disk, and refrigerate for at least 1 hour.
2. When you’re ready to roll out the dough, remove from the fridge and let sit for 5 or so minutes. Place between two pieces of wax paper and roll out to a circle, about 14 inches in diameter. Place gently in a round tart pan with a removable bottom. Fold over the sides and press so it holds together; you might have to do a bit of patchwork, but remember that rustic is pretty! Pierce all over with a fork and freeze for 20 minutes.
3. Meanwhile, preheat the oven to 350’. Bake the crust for 15-20 minutes, until browned. Be careful, as nuts burn easily. Remove from the oven and let cool to room temperature, a few hours. You can store the crust in the refrigerator overnight if you are not ready to make the filling.
4. To make the filling, let goat cheese and mascarpone soften a bit on the counter. With an electric mixer, beat goat cheese, vanilla extract, and honey until fluffy. Add mascarpone and beat to combine. In a saucepan over low heat, soften the berry preserves. Pour into the cheese mixture and fold with a spatula gently, just a few times, to swirl it through. Pour into prepared crust and smooth the top. Refrigerate until firm (can be done a day ahead). 
5. When ready to serve, garnish with lots of fresh berries.

Here’s the deal: I can’t eat eggs. It’s something I’ve struggled with all my life, but I’ve never been tested by an allergist. I don’t think I need to, though – stomach cramps, flushed cheeks, and whole body inflammation are pretty self-explanatory reactions, if you ask me. 

Here’s the problem: I love eggs. Sometimes, I ignore my instincts and deal with the discomfort in order to have the smoked salmon + goat cheese omelet at my favorite cafe. Other times, I grudgingly abstain and go in search of lean, protein-packed breakfast alternatives. I’ve tried varying my egg-white-to-yolk ratio, diluting them in a quiche, leaving them raw, cooking them stiff… to no avail. Not much can temper my body’s distaste. 

And not much can replace the incredible edible egg – or so I thought, until I did some highly motivated, frustration-induced search + discovery, the results of which I’m sharing with you. I’ve compiled a brainstorm list of some excellent ways to start the day, egg-free. Try them, and let me know what you think! And if you have any more suggestions, I’d love for you to leave them in the comments. 

Egg-free breakfast ideas:

• leftover chicken apple sausage + chopped apple, sauteed, topped with cinnamon-maple yogurt (see picture above).
• smoked salmon with goat cheese and cucumber slices.
• cauliflower porridge (just like oatmeal!): steam and mash with cinnamon, coconut oil, nuts and seeds.
• baked yam topped with cinnamon-maple butter.
• cottage cheese, ricotta, or greek yogurt with fruit and nuts.
• bacon-wrapped avocado wedges: I’ve also done this with prosciutto for dinner. Divine. 
• kale smoothies.
• chia pudding.
• lentils with yogurt + mango.
• sushi/sashimi!
• antipasto plate with dried fruit, nuts, hard cheeses, cured meats.
• homemade energy bars or frozen fruit cream cake.
• ground turkey, browned and mixed with tomato sauce, topped with mozzarella cheese.

 
So as you can see, my breakfasts have taken a bit of a savory turn, but I am delighted with how my body feels after halting the eggs completely and still upping the ante on morning protein. As I play around with ingredients, the ideas just keep coming. I’m so excited about the endless possibilities! 

 Feel free to leave your own tips and tricks below.

Butter may very well be my favorite food. Well, okay – it’s probably a seven-way tie between butter, bacon, kale, parmesan cheese, sauerkraut, figs, and pistachios. 

But I digress. As much as we’ve been pushed to use olive oil as the heart-healthy alternative, and as much as popular low-fat rhetoric likes to frame butter as a villain, I actually don’t think of my butter consumption as a vice. It is a traditional, medicinal, nutritional dietary fat that has infinite uses in cooking and otherwise, and has been around for centuries – long before it was labeled as something we shouldn’t be eating, and long before people started doubling in width (and health insurance premiums). 

Why is butter so great? A few reasons. First, it’s delicious. Fat is the purest form of energy we can feed our bodies, the highest grade fuel we can consume. Bodies run better on butter. Second, its natural oils, aminos (protein), and fatty acids (especially omega-3s) support cell renewal, collagen production, and supple joints. Sounds like an anti-aging miracle to me. Finally, when grass-fed and/or pasture-raised, butter is brimming with vitamins from green nutrition, sunshine, and space. Of course, if your tummy + dairy aren't a match made in heaven, listen to your inner dietary wisdom (and that of your accredited nutrition professional) instead. For me, butter is soothing, and I have seen only improvements since adding more of it to my culinary repertoire.

So, without further ado, here is a list of 10 great things I think you should do with butter, starting today. Have any more ideas? Leave them in the comments!

10 things to do with butter

1. Make ghee – ghee is another name for clarified butter. It’s an ancient Indian food, used for everything from cooking, to medicine, to aiding sacred rituals. Ghee is also free of milk solids, which burn easily, so it has a higher smoke point and can be used at higher cooking temperatures than butter. See this great tutorial for how to make your own ghee.
2. Indulge – in some of Sarah Wilson’s sugar-free nut balls, which are brimming with nutrition.
3. Moisturize – slather room-temp butter on hair, skin, nail beds, and cuticles. You can even use it as shaving cream!
4. Whip it – with raspberry jam; and serve with a batch of almond-flour waffles. 
5. Preserve – spread a thin layer of butter on the cut edge of hard cheese, an onion, or other veggies before wrapping and refrigerating, to prevent spoilage and the growth of mold. 
6. Tea – make some matcha butter tea for the best morning pick-me-up alternative to coffee.
7. Coffee – if tea isn’t your thing, upgrade your coffee and make it bulletproof. 
8. Mushrooms – the very best way to cook flavorful mushrooms is with a couple tablespoons of butter, a cast iron pan, and a sprinkle of salt. Toss to coat, then leave them alone. 
9. Shine – forget spit and soap; rub a little butter on handbags, cowboy boots, silver jewelry, and other metals for impeccable sheen. 
10. Lubricate – who needs WD-40 when there’s butter in the fridge? The guy without butter in the fridge, that’s who.

I hope I’ve managed to convince you to incorporate more butter into your everyday lives. My favorite high quality brands are Straus and Kerrygold, both sold at Whole Foods and other specialty markets. 

Have questions? Suggestions? Ideas of your own? Leave ‘em below!

Without warning, about a year ago, my brother completely and effortlessly gave up refined sugar. No complaints, no justifications, no cheat days – just sheer willpower. On birthdays, he skipped the cake; at Christmas, he left his cookies for Santa; this Easter, you wouldn’t have found chocolate on the corners of his mouth. Every party, get-together, brunch/lunch/dinner out, he forewent the sweets for something more savory. 

I am proud, and in awe.

Naturally, I wasn’t about to let him turn 18 without a proper birthday treat. Not only has he been loving the date + pistachio energy bars of late (I also made a mocha version!), but this little sugar-free project is the perfect reason to invent a healthy, naturally-sweet birthday cake. A challenge in which I was more than willing (excited, even) to partake. 

I thought about trying my hand at a cashew cream cake, but I found myself gravitating towards something lighter and less substantial – it’s been hot here, and we have bathing suits to fit into! What I ended up with is something I’ll name a frozen fruit cream cake – it’s smooth, it’s refreshing, the base is delightfully chewy, and it reminds me of the ice cream cakes of childhood birthdays’ past. 

So, this cake is to wish a happy birthday to my brother, and let us not forget to wish a happy mothers’ day to our mothers! Celebrate with a perfectly virtuous, sugar-free icebox cake, and enjoy your sugar-free Sunday!

STRAWBERRY BANANA CREAM CAKE
Note: I used a springform pan to make this cake, but a regular round cake pan could also work. Just be sure to line it with parchment or plastic wrap for easy removal, and allow plenty of time for it to set in the freezer before serving.

7 ripe bananas

1 cup pitted medjool dates

1/2 cup shelled pistachios

1/4 cup shredded, unsweetened coconut

8 tablespoons salted butter, divided

1/2 tsp. cinnamon

1/4 tsp. nutmeg

8 tablespoons coconut oil, divided

1 pint strawberries

more shredded coconut for garnish, if desired

1. Peel bananas and cut into 1-inch chunks. Place in a ziploc storage bag and freeze for 1-2 hours minimum.
2. Prepare the pan you are using by lining with parchment paper or plastic wrap. Set aside.
3. In a food processor, pulse dates and pistachios until crumbly. Add coconut, 4 tablespoons butter, the cinnamon and nutmeg, and pulse until evenly mixed and mixture starts to conform as one ball of dough. 
4. With slightly wet hands or spatula, press mixture evenly into the bottom of prepared pan. There should be a good 1/2-inch of crust, but if you have extra, you can press dough up the sides of the pan a bit. Place in the freezer to firm up.
5. Meanwhile, remove bananas from the freezer and allow to thaw for 10 minutes (this is important – I don’t want to be blamed for broken food processor blades!)
6. Add half of the bananas to the food processor bowl along with 4 tablespoons of the coconut oil. Grind until a completely smooth, soft-serve consistency is achieved. Coconut oil freezes quickly, so you may end up with a few unprocessed bits, and this is fine.
7. Take crust out of the freezer and pour the first layer of banana mixture on top. Smooth the top evenly with a spatula. Place back in the freezer while you prepare the next layer.
8. Remove the ends of the strawberries and cut into quarters. Add to the food processor bowl with the other 4 tablespoons of butter. Grind until completely smooth. Once banana layer is firm enough, pour strawberry layer on top, and place back in the freezer. This layer will take a bit longer to set than the banana layer.
9. Once strawberry layer is almost firm, prepare the last banana layer: add the rest of the bananas and the other 4 tablespoons coconut oil to the food processor, and grind until smooth. Pour over the strawberry layer and smooth the top. Sprinkle with 1/4 cup shredded coconut, if desired, and place back in the freezer for 1-2 hours minimum.
10. Before serving, remove cake from the pan and allow to sit at room temperature for about 10 minutes. Store leftovers in the fridge or freezer in an airtight container. 

And with it, I'm building a better burger.

This month's column is chock-full of useful information about where your meat, poultry, eggs, butter, and cheese come from, and why choosing grass-fed and pasture-raised animals is better for your health, the local economy, and the environment. 

Head on over to the Los Altos Town Crier to read the latest installment of my Nourished column. Below is the recipe for the roasted garlic + rosemary spread I made to go along with my zesty Mediterranean burgers. Happy grilling!

Roasted Garlic + Rosemary Spread
1 cup Greek yogurt
6 small cloves of garlic, peeled, roasted in olive oil until browned
1 large sprig fresh rosemary, stems discarded
sea salt + black pepper
red pepper flakes, to taste
1/2 tsp. ground cumin 

- In a food processor, pulse all ingredients until well blended and smooth. 
- Serving suggestions: spread on burger buns, use as a dip for bell peppers, stir into chili, use in place of sour cream in tacos, or serve alongside grilled zucchini and onions. 

This Sugar-Free Sunday, I thought I'd start by wrangling all my favorite naturally sweet recipes from The Chocolate Fig as well as from around the web. If you have a recipe you'd like to be included next time, feel free to leave it in the comments! The following recipes use maple syrup, honey, dates/dried fruit, or a less-processed coarse sugar such as coconut palm for their sweetness. Treat yourself!

S W E E T 
Banana Walnut Freezer Fudge
Chocolate Fig Freezer Fudge
Spiced Cacao Hazelnut Bites
Raspberry Oat Squares
Apricot + Coconut Milk Ice Cream
Blood Orange + Barley Cake
Flour Free, Sugar Free Oatmeal Chocolate Cookies
The Best Chocolate Chip Cookies
Carrot Cake with Greek Yogurt Frosting

S A V O R Y
Lemon, Lavender, Olive Oil Crackers
Cinnamon Pear Pancakes with Spiced Honey
Date + Orange Power Muffins
Blueberry Bread
Savory Pear Puree with Spices
Meyer Lemon + Fig Scones
Peanut Butter Trail Mix Bars
Goat Milk Mexican Hot Chocolate

F R O M   T H E   W E B
Scandi Foodie – Almond Butter Squares
Elana's Pantry – Peach Crisp
Cannelle et Vanille – Tutti Frutti Crumble
My New Roots – The Raw Brownie
Honest Fare – Almond Meal Banana Muffins
Green Kitchen Stories – Summer Berry Cake (you will spend all day on this site)
Roost – Cinnamon Roll Donuts (yes, sugar-free!)
Sarah Wilson – Sugar Free, Grain Free Breakfast Ideas

Hopefully, you now have enough ideas to keep your sweet tooth properly satisfied for the rest of the week. Until next Sunday, stay simple + stay (naturally) sweet!

Sugar is one of the most harmful things we can put in our bodies. That being said, I take a very balanced approach to eating, and I’m not usually the type to pass up dessert at a restaurant. However, in my own kitchen, whenever a craving for something sweet arises, I can usually be found whipping up something deliciously and naturally sweet. I don’t buy refined white or brown sugar, and I probably never will: What you’ll find in my cupboard are dried fruits, raw honey, spices, and maple syrup. And for cookies, some coconut palm sugar or evaporated cane juice is a nice treat. 

So I suppose the title of this post should be Refined Sugar-Free Sunday. Nonetheless, it’s a new feature I want to begin. Sugar consumption is something we all struggle with, and I believe our overindulgence is the main cause of degenerative diseases like depression, alzheimer’s, and arthritis, to name a few (I am not an expert – this is solely my opinion). Sugar is inflammatory, and sugar is damaging to our body and mind. Therefore, on Sundays going forward I’m going to be highlighting some sweet and healthy indulgences to keep us sane and happily disease-free. 

If you’d like more information from credited sources on the detriments of sugar, please read Sarah Wilson, Sally Fallon, and Weston A. Price. You can also email me with more specific questions, and I’ll do my best to point you in the right direction for further research and where to find accredited people.

Onward. The first recipe I’m going to share with you is one that I just now threw together in five minutes flat. It’s a homemade Larabar of sorts, with healthy saturated fat to aid the absorption of critical nutrients and curb hunger cravings. The measurements are approximate – add or subtract whatever suits your fancy until you get the right consistency. This is fun, not rocket science. 

Pistachio + Spice Energy Bars

1 cup pitted medjool dates

1/4 cup unsalted, shelled pistachios

4 Tbsp. grass-fed butter

1/2 cup unsweetened, shredded coconut

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

perhaps a tiny pinch of sea salt, if using unsalted butter

In a food processor, pulse dates and pistachios until crumbly. Add butter and pulse to combine. Add coconut, cinnamon, and nutmeg, and pulse again until everything is well blended. Unplug the food processor, reach in and grab a handful of the mixture: if it sticks together and can easily be molded, the consistency is right. If not, add some more butter until you like what you see/feel. Spread a large piece of plastic wrap on the counter, pile the mixture into the middle, and wrap it up. Mold and shape into a square or rectangle, then place in the freezer for 10 minutes. Cut into squares and enjoy.

Store leftovers in the refrigerator.

It's that time of year again: the markets are bursting with bright-green veggies, strawberries taste like they should, and I've begun craving lighter fare. Spring is in the air. 

This Pea + Potato Soup makes a great meal on its own. With fresh English peas and a bit of bacon for flavor and indulgence, it's quite filling, and leftovers will feed you for several days. If you want a little extra creaminess, try adding a dollop of coconut milk or creme fraiche. 

From my kitchen to yours, I hope you have a tasty, fun-filled Easter weekend!

::{a few recipes from last spring}::
- Pasta Primavera
- Banana Walnut Fudge
- Strawberry Cacao Smoothie 

Spring Pea + Potato Soup 

3 pounds gold potatoes, roughly chopped

1 yellow onion, chopped

4 cloves garlic, minced

2 slices bacon, chopped

1 tsp. chopped fresh sage

chili flakes, dried sage, salt and pepper

1 cup fresh English peas

juice of 1 lemon

1/2 cup chicken stock (homemade is best; I'll do a post on this soon!)

4 cups water 

• Preheat oven to 400’. Roughly chop potatoes, toss with olive oil, sea salt and black pepper, and roast until very tender, about 30 minutes. Remove from oven and set aside.
• Heat a large stockpot over medium-high, with 2 Tbsp. butter, coconut oil, or olive oil. Add onion and garlic, and a pinch of sea salt, and saute until soft. Add bacon and saute until starting to brown. 
• Add herbs, spices, peas, and half of the lemon juice. Cook until peas are soft. Add chicken stock and stir to lift brown bits from the bottom of the pan. Once simmering, turn off the heat and add all the potatoes and 2 cups of water. With an immersion blender (or large food processor), puree until completely smooth, adding more water as needed. 
• Taste and adjust seasoning. Transfer pot back to the heat and warm on low until gently simmering. Serve with a drizzle of olive oil and a few drops of lemon juice.

I am so behind on blogging! There have been tons of yummy things to come out of my kitchen lately, and I have a queue of posts waiting to be shared. So here we go.

Although I do have a soft spot for really good coffee, I’m a tea person at heart. For me, there’s nothing like a warm, earthy cup of green tea to start the engines at the 6 o’clock hour. It’s nice and gentle, not too caffeinated, and sets my day on the right track. I love slow mornings, and you just can’t rush through a cup of tea. Lingering is almost mandatory.

I used to buy only Sencha tea, which I love for its grassy and rich flavor. I brewed it nice and strong. Then I moved onto Jasmine green tea, which – now that I think about it – coincided with the winter months. The floral scent of jasmine is especially uplifting. Now that it’s spring, I’ve discovered Matcha: the powdered superdrink that is Gyokuro’s expensive cousin. Match is especially high maintenance: to make it, I also had to invest in a special bamboo whisk and porcelain bowl. Trust me though, it’s worth it; and my sources agree.

But there’s one other step that I’ve recently invented, which is to add a small slice of grass-fed butter to the mix. This helps create a decadent foam on the top of your cup and also aids your body in absorbing as much of the supernutrients as possible. Tratidional Tibetan butter tea is made with brewed black tea, and shaken to create the foamy top. If butter tea sounds weird to you, think of it this way: it’s basically cream. You put cream in your coffee, right? Well, I prefer the taste, texture, and nutritional profile of butter. Either way, adding a bit of fat to your morning brew will help you assimilate the vitamins, minerals, and antioxidants as well as possible. I’m no expert on the subject, but the recipe below is how I’ve been making it. Give it a try, and let me know what you think!

Matcha Butter Tea :: makes 1 cup

1/2 tsp. good quality matcha powder (I got mine here)
1 cup boiling water
1/2 tsp. raw local honey (for those of you in Northern California, I like this farm)
sliver of grass-fed butter (you can add more to taste, but start small)

1. Place matcha powder, honey, and butter in the bottom of a small drinking bowl. Latte bowls work well for this.
2. Once water has boiled, pour about 1/2 cup into the bowl. With your bamboo whisk and a nimble wrist, incorporate the matcha into the water. Be careful not to scrape the whisk against the bottom of the bowl. Once the powder is mixed, gently whisk on top to create a frothy layer. 
3. If desired, add up to 1/2 cup more water to dilute slightly. Sip slowly and enjoy.

When best friends get together, there's only one thing to do. 
Catch up over fresh, gooey chocolate chip cookies dipped in lucious whole milk. 

I've been on a bit of a dietary fat spree lately, but I'll say more about that in the next post. For now, click here for my favorite (and healthy!) chocolate chip cookie recipe... Using coconut oil, almond flour, and honey!