Nutty Meatloaf


Meatloaf is an excellent lunch or travel food and is very nice by itself or served with raw cheese. Bring meatloaf to your next picnic!

This recipe is based on Spicy Meat Loaf from Nourishing Traditions by Sally Fallon-Morell.

This recipe is safe for someone on the Specific Carbohydrate Diet or GAPS.

2 pounds pastured ground beef
1 large organic onion, chopped
1 stalk organic celery, chopped
1 large organic carrot or yellow beet, chopped
1/4c butter or lard
1 organic bird’s eye pepper, crushed
1tsp organic thyme
1tsp organic peppercorn, freshly ground
1tsp sea salt
1c organic walnuts, chopped
2-3 pastured whole eggs
Grease a glass bread pan with butter or lard. Preheat the oven to 325F. Saute the chopped onions, celery, carrots and spices in butter or lard. In a large bowl mix the raw ground beef with the sauted vegetables. Add the walnuts and eggs one at a time. Mix very well and form the mixture into a log shape before placing into the bread pan. Press the mixture down firmly. Cook for 45-60 minutes. Let cool before slicing. Serve warm or cold with cheese or homemade spicy ketchup.


Meatloaf can be dressed up with some homemade spicy ketchup.

Car Camping, Special Diets and Nourishing Traditional Foods


Making hot drinks and breakfast at a rest stop in the United States.

Recently, I did a 5000km (3000 mile) road trip in the United States. Travel for someone on a restrictive diet can be difficult. I would like to share some of my strategies for finding and preparing food on the road. Even if you don’t have a special diet, these tips may help save money on food while traveling.

  1. Be aware of restricted foods before crossing any borders. I found a list of food items for the border police is very helpful and speeds up the process. Also, have a list of items with prices to declare for the trip back.
  2. Bring water for your trip. I bring a minimum of 2.5 gallons per person. I refill the containers along the way and always have a full supply of water. I also carry two stainless steel water bottles for easy use and refill them daily.
  3. Bring supplies from home. Bringing food from home helps keep one’s diet as close to normal as possible. This avoids stress from changes in diet that may result in illness. Typical supplies are: olive oil, apple cider vinegar, honey, coconut oil, creamed coconut, barley miso, chocolate bits, cocoa nibs, macha, coffee and tea. I also brought homemade salad dressing, homemade beef jerky, homemade nut granola, homemade coconut creamer and homemade mushroom broth.
  4. Bring a cooler with ready-made food that’s easy to eat. My ready-made food lasted for the first three days of the trip. My ready-made food included: bean salad, meatloaf, kimchi, butter, cheese and cream. Bring food that everyone enjoys.
  5. Have some way to heat water. Have enough kitchen equipment to cook on the road. Fill thermoses and travel mugs with coffee, tea and hot water in the morning for use throughout the day.
  6. Use new technology to find local, organic food. Finding food along the way can be tough but with new technology it’s getting much easier. Smart phones can search out organic food stores and other local food producers in whatever area you are visiting. If you don’t use a smart phone finding places to provision before you leave home is a must.

Here’s my water heating system. I use a simple alcohol stove fueled by methyl hydrate. The front of the cooking box can be closed up to stop the wind from blowing out the stove.

Over the years I have used many different types of stoves and camping kitchen equipment. Right now I’m using a small alcohol stove fueled with 99.9% methyl hydrate. You can find methyl hydrate at the paint or hardware store. I carry two stainless steel pots. One small pot and one larger pot that can boil 1.5L of water. A French press is good for making coffee. Stainless steel thermoses and insulated travel mugs are a great way to keep coffee, tea and hot water warm all day.

Recently, I have started cooking in a cardboard box. This may seem like a strange idea but the box is good for storing all the cooking gear in one place, and acts like a wind shield, making cooking faster while conserving fuel. When the box gets dirty it can be discarded. Just cut one side of the box with a box-cutter and fold up that side when cooking to reduce air flow. Of course, while cooking always watch the box so it doesn’t catch on fire!

Camping kitchen kits are great too. You can make your own or buy a ready made one. I bought a ready made one years ago and over time customized it. My customized kitchen kit has a cutting board, box-cutter, sheathed knife, 2-4 spoons, 2-4 forks, spice and condiment bottles, a lighter, scrubby pad and small bottle of dish soap for clean-up. I carry 2-4 bowl-shaped plates for cutting-on and eating which also fit inside the kitchen kit. I carry a supply of paper towels in a zip-lock bag for eating and wiping-off eating equipment for those times when there’s no water for washing-up. I’ve started carrying some small bars of soap and shampoo packages like the kind you would get staying at a hotel.


Here’s my customized, camping kitchen kit. It has everything I need to prepare simple meals. As you can see, the equipment sees heavy use. I really like having a sheathed knife to avoid damage to the kit. Bowl-shaped plates are great for liquids and can be used as a cutting board.

Here are some ideas for quick, simple snacks and meals while traveling:

  1. Soft-boil 2-3 eggs per person and serve with lots of butter, sea salt and pepper. It takes about 2 minutes to soft-boil eggs.
  2. Homemade nut granola with chopped fresh, local fruit served with yogurt.
  3. When there isn’t time to cook, add some butter, coconut oil or homemade coconut creamer in coffee or mushroom broth for a quick, filling hot drink.
  4. Eat a handful of whole nuts. On this trip, the local pistachios were fantastic.
  5. Eat a small amount of beef jerky.
  6. Eat cooked meats, chicken or fish using a lettuce leaf as a wrap. Add some fresh avocado slices for an extra filling meal.
  7. If you’re on the road and really desperate, Sally Fallon-Morell recommends eating pork rings with only added salt. I’ve found this advice has worked well for me even though I’m very sensitive to food additives.

For more information about my typical traveling rations please see: Emergency Preparation: Some Thoughts About Water and Food Security.

If you are looking for light-weight, calorie dense rations for travel please see: Emergency Preparation: Fasting or Ketogenic Rations.


A favorite breakfast on the road is soft boiled eggs topped with butter, sea salt and pepper. We re-purposed old egg cartons into one use egg cups.

Coco-Chia Pudding

“The reason Chia seeds are so beneficial is due to them being rich in fiber, omega-3 fats, protein, vitamins and minerals? Chia also contains essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, Vitamins A, B, E, and D, and minerals including sulphur, iron, iodine, magnesium, manganese, niacin, thiamine, and they are a rich source of anti-oxidants.”
9 Chia Seeds Benefits and Side Effects by Dr Josh Axe


A small amount of chia seeds go a long way. One tablespoon of chia seeds will make about one half cup of thick pudding, more if you like a thinner pudding.

This recipe is NOT safe for someone on the Specific Carbohydrate Diet.

Chia seeds (Salvia hispanica) are a traditional food in Central and South America but is considered a novelty food in North America. Recently, chia seeds have made a big splash in the alternative health community. Chia seeds are full of mucilage and polysaccharides which are not well tolerated by people on the SCD. If you have been on the SCD for some time and all your symptoms have resolved you might like to experiment with chia seeds and see if you can tolerate them.

This dessert is very easy to make and has the consistency of crunchy tapioca. One member of the family said the dessert tasted good but looked like frog spawn, so it might make a fun Halloween dessert for young children!

Chia seeds are a dense food which doesn’t take up much space, making chia seeds a very good candidate for camping or emergency rations.

Coco-Chia Pudding

1/2c organic chia seeds, soaked
3c filtered water
1/4-1/3c organic creamed coconut
1c boiling water
3-4T local honey
1T homemade vanilla extract
1/2tsp sea salt
Soak the chia seeds overnight in the water. Stir the soaking seeds a few times during the process. This avoids the chia seeds clumping together. In a sauce pan, boil one cup of water. Remove from the heat. In a blender, add the creamed coconut, honey, vanilla extract and sea salt and mix until smooth. Add the mixture to the soaked chia seeds and mix well. Store the pudding in the fridge. The pudding will continue to thicken every day. If you prefer a thinner pudding add another cup of water or boiling water with more creamed coconut.

Paleo Paella


This Paleo Paella is grain-free. The rice portion of this dish is replaced with cauliflower. This version is nice for people looking to avoid grains or wanting to get more vegetables into their diet.

This recipe is safe for someone on the Specific Carbohydrate Diet, GAPS or the modified paleo diet.

Oven Baked Chicken

1 pastured whole chicken, cut into small pieces
1/4c organic olive oil
1tsp sea salt
1tsp organic black peppercorns, freshly ground
2tsp organic smoked paprika
Cut up the whole chicken into small pieces. (Reserve the breast meat for other meals, if desired.) Use a clever and mallet to cut through the bones. If you don’t know how to cut up a chicken please refer to The Joy of Cooking or watch a video on the internet. Coat the chicken pieces with the olive oil. While stirring the chicken pieces sprinkle with the spice mixture. Let the chicken pieces marinate in the spice mixture for one hour. Spread the chickens pieces on a glass baking tray and bake at 300F for 45 minutes. Turn the pieces and remove the chicken juices and reserve for the paella. Cook the chicken pieces for another 30 minutes or until done.

Cauliflower Paella

1/3c organic olive oil
2 medium organic onions, chopped
1tsp sea salt
1 organic cauliflower head, finely minced
1tsp fresh rosemary, finely minced
3-4 organic whole Roma tomatoes, frozen
1T turmeric root, freshly ground
1T palm oil
1tsp organic black peppercorns, freshly ground
2-4 organic garlic cloves, finely sliced
chicken juices
1c organic peas, frozen
1c fresh clams, mussels or shrimp (optional)
Finely mince the cauliflower in a food processor. In a deep, large fry pan, saut? the onions in sea salt and olive oil until lightly browned. Add the cauliflower, rosemary, tomatoes, turmeric and palm oil and cook until the tomatoes unfreeze. Remove the tomato skins, if desired. Stir in the ground peppercorns, garlic and chicken juices. Remove from the heat until the chicken is ready. Add the peas and optional seafood and reheat the paella just before serving with the chicken pieces.

Chocolate Truffles

Have you ever made chocolate truffles? I’m not a chocoholic but I could become one with these truffles.


The ingredients for making truffles are really simple. It’s hard to believe that such simple ingredients could make such a wonderful treat.

1c 70% organic chocolate, pieces
1/2c organic whipping cream
1T homemade vanilla extract (optional)
organic cocoa powder

Bring some water to boil in a sauce pan. In a 2c Pyrex measuring cup, warm the chocolate pieces and cream until the chocolate completely melts. Don’t overheat the chocolate and cream. Use just enough heat to melt the chocolate. Remove from the heat and stir very well. Add the vanilla extract, if desired. Put the mixture into the fridge to cool.

Check the mixture every 30 minutes by stirring. When it gets difficult to stir the mixture it’s time to roll the truffles into one inch balls and coat them in cocoa powder. Store the truffles in the freezer or fridge but serve the truffles cool or at room temperature.

These truffles are great for special occasions or holidays like Halloween, Valentine’s Day or Easter.