Everything I Prepped This Week Part 2 ! (as a girl who eats nutrient dense) + Recipes, Grocery List & Itinerary

raw soft serve, osso bucco (skin & metabolic superfood), grass fed liver chorizo & meat balls, fluffy fresh milled sourdough loaves & more!

Hello guys!

Welcome to my second everything I prepped this week. Once a week I love making a few nutrient dense staples that make the biggest difference in flooding my body with nutrients all week, no matter how busy I get.

Like I can fully follow my cravings- ice cream, breads, brownies, comforting stews filled with collagen & more- and it’s all ancestral, nutrient dense, and makes me feel incredible. It truly feels like the cheat code to life!

I have more on exactly what I eat and why here:

- all the most extreme things i do for my health (+ exactly how i do them & why)

- the pre-industrial diet & how bridging ancient princess beauty secrets with modern bioenergetics, physiology & metabolic health has changed my life (& how it can change yours)

- Everything You’ve Been Told About Sugar Is A Lie. (& Why It’s Key for Healing & Detox)

So- let’s get into everything I prepped for this week, shall we? The Grocery List will be underneath all of the recipes <3

The Recipes & The Order:

So first things first, you want to feed your starter. That way, by the time your done prepping everything else, it has risen and is ready to make breads!

1. Osso Bucco With White Button Mushrooms (Naturally Loaded with Collagen & The White Button Mushroom Clears Endotoxins)

Ingredients

• 2 pounds grass-fed beef shanks (I just eyeballed it and used one giant beef shank)

• 2 tablespoons grass-fed tallow

• 1 tablespoon sea salt

• Freshly cracked black pepper & garlic powder, to taste

• ½ cup organic dry red wine

• 2 tablespoons minced garlic

• ¾ cup chopped carrots

• 1 cup chopped onion

• 1 tablespoon onion powder

• 2 teaspoons smoked paprika

• ¼ cup coconut aminos

• 2 tablespoons organic Worcestershire sauce

• 1½ Edward & Sons beef bouillon cubes (available at most grocery stores)

• 3 tablespoons tomato paste

• 3 cups filtered water

• 1 carton organic white button mushrooms

Instructions

1. Add the tallow to the Instant Pot and turn it to the Sauté function.

2. Season the beef shanks on both sides with sea salt, freshly cracked black pepper & garlic powder.

3. Add one shank at a time to the pot and sauté until browned on both sides. Remove from the Instant Pot and set aside.

4. Add the onions, carrots & minced garlic to the pot and stir.

5. Add the red wine, onion powder, smoked paprika, coconut aminos, Worcestershire sauce, beef bouillon & tomato paste. Stir everything together.

6. Add 3 cups of filtered water and stir. Return the shanks to the pot, nestling them beneath the liquid. If they aren’t fully submerged, add a little more water until covered.

7. Slice the white button mushrooms and add them to the pot.

8. Close the lid and turn the vent to the sealed position. Cook on high pressure for 1 hour, then quick release.

If you’re storing it in the fridge, you can remove the fat cap that forms once it has cooled. Or, you can enjoy it as soon as it’s ready!

2. Korean Carrot Salad

Dressing

• 2 tsp coconut aminos

• 3 tbsp rice vinegar

• 1 tbsp raw honey

• 1 tbsp gochujang

• 1 tsp sesame seeds

Adjust as needed!

1. Peel the outer layer off your carrots and discard it.

2. Continue peeling the carrots into ribbons. It took about 4 large carrots to fill a large mason jar.

3. In a small bowl, mix together your dressing.

4. Pour it over the carrot ribbons and mix well. Store in the fridge for up to 4 days and eat daily!

3. Grass-Fed Liver Meatballs

I keep these in the freezer. Because the herb in here is oregano, I did that on purpose so it can be used in both greek & italian meals. With a high quality pasta (fresh-milled, sourdough, or at least italian made & organic!), on a fresh milled sourdough pita with tomatoes, cucumbers, & tzaziki, or even on a fresh milled sourdough sandwich!

Ingredients

• 1 lb grass-fed ground beef

• About ⅓ cup finely chopped liver

• 1 egg

• 2 garlic cloves, minced

• 1 tsp dried oregano

• 1 tsp sea salt

• Freshly ground black pepper, to taste

• 2 tbsp grass-fed gelatin

• ½ cup shaved Parmesan (Always choose Parmigiano Reggiano from Italy, which is always made from raw milk!)

Instructions

1. Whisk the egg, garlic, oregano, salt, and black pepper in a large bowl.

2. Add the ground beef and chopped liver, mixing until evenly combined.

3. Mix in the gelatin, followed by the shaved Parmigiano Reggiano.

4. Form the mixture into meatballs.

5. Heat tallow up on a frying pan. Sear your meatballs up until cooked through! I do about 3-4 minutes a side.

Brownies So Nutrient Dense I Consider Them Supplements

4. Floral Beauty Detox Water

Ingredients

• ¼ cup dried rose petals

• ¼ cup dried hibiscus

• ¼ cup dried calendula

• 1 tbsp whole cloves

• Filtered water

Instructions

1. Add the herbs to a clean 64-ounce Mason jar.

2. Fill the jar with filtered water and cover.

3. For the safest method, infuse in the refrigerator for several hours or overnight. For my original method, I place it in the sun for one hour and refrigerate it immediately afterward.

4. Strain the infusion and pour it back into the jar.

Store in the refrigerator and enjoy within three days!

5. 2 Fluffy Fresh Milled Sesame Crusted Loaves

This gives you the complex flavor & nuttiness of fresh milled flour (not to mention- the nutrients) BUT you get the fluffiness of white flour! Pulls the best of both worlds. I love the sesame seed crust because I think it really pulls out & complements the nuttiness of the fresh milled flour!

Most of my recipes are 100% fresh milled, however for a super fluffy loaf, a blend is incredible. We end up eating more fresh milled flour because the bread is so freaking good!

& 100% milled fresh flour shines best in moist/not bubbly recipes, like banana bread, muffins, brownies, pitas, etc.

Ingredients

• 655 g organic bread flour

• 145 g freshly milled Hard White Wheat

• 625 g filtered water

• 15.5 g sea salt

• 165 g active sourdough starter

• sesame seeds

Instructions (by the hour)

0:00- Make dough. Mix starter with water. Then add flour. No salt yet!

0:30- Mix in your salt!

1:00- Stretch & fold.

1:30- Stretch & fold.

2:00- Stretch & fold.

2:30- Stretch & fold.

3:30- Shape. Cover & let them sit on counter for one hour.

4:30 Shape again, then cover and place in fridge!

2 DAYS LATER

0:00- Preheat oven to 500. Remove bread from banneton and dip top side into a plate of sesame seeds. Score bread.

0:30- Bake loaf for 35 mins at 500.

1:05- Take lid off & bake for 10 more mins at 425.

1:15- Let cool 2 hours & then cut!

5. Raw Vanilla Soft Serve

This takes 2 seconds to whisk up and throw in the freezer. Allow to freeze for at least 24 hours before making soft serve with it!

If you don’t have a soft serve machine (I have this one) you can use this to make regular ice cream too!

Ingredients

• 4 egg yolks

• ½ cup raw honey

• 1 cup raw milk

• 1 cup raw cream

• 1 tbsp grass fed gelatin (optional, but makes it hold it’s shape/texture)

• 1/2 tsp real organic vanilla powder

Instructions

1. Whisk all the ingredients together until fully combined. I do this in the heated milk frother. *if adding gelatin: add a small portion of the liquid mixture into the heated milk frother, add the gelatin, and click the 120 degree setting. this is cool enough that it won’t pasteurize it. Mix back into raw mixture immediately!

2. Pour the mixture into a Ninja Creami Swirl container and freeze for 24 hours.

3. Process using the soft-serve setting.

4. Serve immediately and enjoy! I’ll refreeze the container and remix when needed.

The Grocery List

By the way, I use all organic ingredients but it’s too repetitive if I type that before everything! Always source organic when you can <3

Meat + Organs

• 2 lb grass-fed beef shanks

• 1 lb grass-fed ground beef

• grass-fed beef liver

• grass-fed tallow

Dairy + Eggs

• 5 eggs (1 whole egg + 4 yolks)

• raw milk

• raw cream (or just grass fed if unavailable)

• Parmigiano Reggiano from Italy (italian parmesan is by law always raw)

• carrots

• 1 medium-large onion (about 1 cup chopped)

• 1 carton organic white button mushrooms

• Garlic

• organic bread flour

• 145 g hard white wheat berries

• sourdough starter

• Grass-fed gelatin

Herbs, Spices & Sauces(You Probably Have These Already)

• Sea salt

• Freshly cracked black pepper

• Garlic powder

• Onion powder

• Smoked paprika

• Dried oregano

• Organic vanilla powder

• Sesame seeds

• Dried rose petals

• Dried hibiscus

• Dried calendula

• Whole Cloves

• Coconut aminos

• Organic Worcestershire sauce

• Rice vinegar

• Gochujang

• Tomato paste

• Edward & Sons beef bouillon

• Raw honey

• Organic dry red wine

• Filtered water

& that is all! Let me know if you have any questions<3