Category Archives: Cooking Video

Seared Halibut and Scallops with Carrot Parsnip Puree

Seared Halibut and Scallops with Carrot Parsnip Puree and Caramelized Onions

Yes, lets not forget about those caramelized onions! I love onions and when you caramelize them it brings out their sweetness and the flavor is spectacular. Goes great with seafood (I like them a lot on Horseradish Encrusted Salmon) and steaks and a lot of other proteins. Here we’re going to use halibut and scallops.

Seared Halibut and Scallops with Caramelized Onions and Parsnip Carrot Puree #2

I bought the halibut and scallops in the frozen section at Costco. In my opinion buying wild seafood that’s frozen over any fresh “farm raised” fish is best. I know a lot of TV chefs hate anything frozen, but if you handle the product the right way, it will be good!

So what are the right ways to handle frozen fish?

  1. Don’t keep it in the freezer for too long! I know its in the freezer and you might think its good forever, but everything has a shelf life! So be sure to use it within a month or two.
  2. When you’re ready for some fish that’s in the freezer, be sure to take it out about 3 days before you’re ready to eat and let it thaw out while sitting in the fridge. Don’t thaw in the microwave! It’ll just mess up the texture.


  • 1 six ounce halibut fillet
  • 8 large scallops
  • 1 tbl butter
  • 1 tbl olive oil
  • pinch of salt
  • 1 carrot, peeled and sliced
  • 1 parsnip, peeled and sliced
  • 1/2  cup heavy cream
  • 1 tsp garlic powder
  • 1 yellow onion, sliced
  • 2 tbl butter
  • 1/2 cup white wine
  • salt

Serves two.


  1. Place sliced carrot and parsnip in a pot with enough water to boil for 15 minutes. Add a pinch of salt to the water. While its boiling, do the rest…
  2. Put 2 tbls butter in pan on medium high heat for the caramelized onions
  3. When the butter melts, add the sliced onions ad toss or stir to coat the onion slices in butter. Cook over medium heat, stirring and tossing until onions start to caramelize (turn brown)
  4. In another fry pan, melt 1 tbl of butter and add 1 tbl of olive oil on medium high heat
  5. Take the halibut fillet out of the plastic wrap (if frozen) and salt both sides
  6. Add it to the pan with the butter and olive oil in it and sear the halibut for a minute
  7. Flip the halibut over and transfer to an air fryer and cook for 6 minutes at 330 degrees. If you don’t have an air fryer, you can use a small toaster oven, or your big oven, set to 400 degrees, cooking for 6 minutes
  8. OK, you got 6 minutes left to get everything done! Let’s go!
  9. Salt the scallops on both sides
  10. Add the scallops to the pan you seared the halibut in. Make sure the pan is hot, but not smoking hot. Sear the scallops, then turn over and turn down the heat to low. This will cook them through while you finish everything else.
  11. Add the white wine to the onions and let reduce
  12. After boiling the carrot and parsnip, drain and add to your food processor.
  13. Add the cream, pinch of salt and some garlic powder
  14. Puree the mixture making sure its all very smooth. You might have to scrap down the sides a couple of times and you might have to add a little more cream to get the right consistency. We don’t want soup! You want it to be thick and able to hold its shape on the plate.
  15. At this point the halibut should be ready, the scallops should be seared and cooked through
  16. Have you been watching the onions? Don’t burn them!
  17. Alright, let’s plate up! Cut the halibut in two to share.
  18. Get two plates and put some puree on the plates and spread out a little, like a smear. Put some caramelized onions next to it. Place a halibut half on the plate overlapping the puree and onions. Put 4 scallops on each plate and scrap and butter and oil from the pans over the scallops. I sprinkled all with a little dried cilantro to give it some color.
  19. Enjoy!

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You could make a lemon butter sauce with the oil left in the scallop sear pan. Just add some white wine and juice from half a lemon to the pan while on high heat. Add a tbl of butter and a pinch of salt. Shake the pan until the butter melts. Then pour over the scallops and fish.

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Horseradish Encrusted Salmon

Horseradish Encrusted Salmon

The following recipe is for one 6 to 8 ounce serving of salmon:
  • 1/2 cup Primal Mayo
  • 1 tbl prepared horseradish
  • juice from 1/4 lemon
  • pinch of salt
  • 2 tsp coconut flour (or breadcrumbs from coconut flour mug muffins)
  • 1 six to eight ounce wild caught salmon fillet, skin removed and pin bones out
  • coconut flour for dusting
  • 1 tbl butter (or coconut oil)
  • 1 tbl avocado oil
  1. Whisk the first five ingredients together in a bowl
  2. Coat one side of the salmon with this mixture with the back of a spoon
  3. Sprinkle it with a little more coconut flour (or mug muffin breadcrumbs)
  4. Pat down with your hand
  5. Refrigerate the fish for at least an hour to let the mixture set and adhere to the fish
  6. When ready to cook, preheat your oven to 400 degrees
  7. In and oven proof pan, heat the butter (or coconut oil) and avocado oil over medium high heat
  8. When the oil is hot, add the fillet horseradish side down to brown the coconut flour (or breadcrumbs), about 1 minute
  9. Carefully flip the fillet over with a thin spatula being careful not to ruin the horseradish mixture!
  10. Put in a 400 degree oven for 6 minutes
  11. Serve with asparagus or your favorite veggie and a slice of lemon

Basil Pesto

Basil Pesto

I love pesto! I make basil pesto a lot. I also make cilantro pesto and instead of pine nuts I use pistachios. I use this to flavor some of my southwest dishes.
So what are you going to do with basil pesto? Put it on your pasta or your pizza? Of course! As long as the pizza crust is gluten and grain free and the pasta is zoodles or spaghetti squash! You can also put it on your burgers and breakfast sandwiches. Put it on grilled chicken or a steak or fish. Mix it with some olives and tiny fresh mozzarella balls. A cold shrimp salad with black olives and peppers would be great! Put it on a slice of meatloaf!
Here’s the recipe
This makes a lot of pesto. Feel free to cut back.
  • 10 ounces fresh basil leaves
  • 1/2 cup chopped fresh garlic
  • 1 cup pine nuts
  • 1 tbl sea salt
  • 2 cups extra virgin olive oil
  • 3 cups grated asiago cheese If you are dairy free, leave out the cheese and add more nuts
If you have whole cloves of garlic out of the skin, drop them in your food processor while its running before you add the basil leaves
So in the bowl of your food processor you have the basil, chopped garlic, sea salt and pine nuts
While the machine is running add the olive oil
Let the machine run for about 10 seconds after you finished adding the oil
Then add the cheese and process for another 10 to 15 seconds to incorporate the cheese

Chocolate Fat Bombs

Chocolate Fat Bombs

It may be hard to believe, but sometimes after a day of eating bacon and eggs with eggs cooked in coconut oil, roasted chicken with the fatty skin and some veggies dripping with butter, a salad with avocado I still haven’t eaten enough fat! So you hit yourself with a FAT BOMB! And why not make it taste good with some chocolate and your favorite nut butter?! These will shock and awe you! Control yourself, just eat one or two a day!
So here’s my version:
  • 3 ounces dark chocolate that’s at least 80% cocoa butter
  • 3 tablespoons butter from grass fed cows, or more coconut oil if you’re dairy free
  • 2 tablespoons coconut oil
  • 2 tablespoons of your favorite nut butter like almond butter. I used a pecan nut butter.
  • 2 tablespoons heavy cream from grass fed cows and/or organic, or coconut cream if you’re dairy free
Put the chocolate and butter in a large glass measuring cup and microwave on high for 1 minute. Check it out and make sure it has melted all the way. If not nuke for another 10 to 20 seconds. When its all fully melted add the coconut oil. Whisk to combine. Add the nut butter and whisk to combine. Then add the heavy cream and whisk to combine. Scrap into a silicone mold and freeze for a half hour. Pop them out into a container that you can refrigerate and enjoy when you need a snack and some fat! These worked out to a total of 2 grams of carbohydrates each and it made 20 of them.
Instead of a chocolate bar that you have to melt, you can use 2 tbls of raw cacao powder or unsweetened cocoa powder. Just don’t put that in the micro. Melt the butter and coconut oil first, then add the powder with the rest of the ingredients. If you need more sweetness than what you get from the nut butter, use a few drops of stevia or a tabl of honey! But the honey will up the carbs, then you really have to watch out how many and how fast you eat them!

Macadamia Meal

Make your own fresh, macadamia meal!

Just because these are low carb versions of fully loaded carb desserts doesn’t mean you can eat these three times a day! Everything in moderation. I only eat desserts on my weekend and a lot of times just on one day with that day being Sunday in most cases. Of course, you can use any nut you want to make meal with.

Avocado Chocolate Mousse

Avocado Chocolate Mousse

I suggest you don’t tell anybody what the ingredients are until after they start eating their serving of Mousse. Better yet, wait until they’re done! I’ve done experiments with this in my restaurant. If you tell someone upfront that the mousse is made with avocado, there is a good chance they won’t like it. If you wait until after they are done, there is a really good chance they’ll say they liked it!

  • 1 avocado
  • 2 tbl raw cacao powder
  • 1 tsp vanilla extract
  • 1 tbl honey
  • pinch of salt
  • heavy whipping cream (optional, but really good)
Put all the ingredients into the bowl of a food processor. Process until smooth. If needed (and you don’t mind adding dairy to this recipe) you may add 1 to 2 tbl of heavy cream to get the mixture smoothly incorporated. Otherwise, scrape bowl and make sure its all smooth.

LCHF Waffles


1 egg
1 tsp avocado or olive oil
2 tbls coconut milk
pinch of salt
2 tbl coconut flour
1/4 tsp baking powder
Heat your waffle iron
whisk egg, oil, coconut milk and salt in a bowl
add coconut flour and baking powder and whisk until blended
Add mixture to waffle iron
cook to waffle iron directions which is usually… add the batter, close the lid, when the red light comes back on, its done!

Dairy Free Ice Cream (coconut milk)

Coconut Milk Ice Cream

Low carb, dairy free ice cream!

2 eggs
2 cups unsweetened Coconut Milk
2 tbls honey
1 can coconut cream (in the can)
2 tsp vanilla extract
in a saucepan, stir together the eggs, honey and coconut milk
in a container large enough (1 quart+) to hold all the ingredients, put the can of coconut milk and vanilla
turn the heat on medium on the saucepan
stir the egg/milk/honey mixture until thick and creamy. DO NOT BOIL!
if you see bubbles, quickly dump the mixture in to the coconut milk mixture to cool quickly
refrigerate overnight
freeze in an ice cream machine and enjoy with berries
Note: This ice cream was delicious when it was fresh. After I put the rest in the freezer, it froze rock hard. No softness to it at all. I think that’s because the fat content was not up there. If you don’t mind dairy, I would use heavy whipping cream instead of the unsweetened coconut milk and if you do that, cook the eggs with the can of coconut milk instead. Don’t cook the cream with the eggs.

Chocolate Mug Cake

Chocolate Cake in a Coffee Mug

Cooks in one minute in the microwave

Here’s the recipe
1 tbl coconut oil
1 egg
1 tsp honey
2 tbl macadamia meal or almond meal
2 tsp raw cacao powder
1/2 tsp baking powder
pinch of salt (in the video a graphic says 1/2 tsp, but use a pinch instead)
melt the coconut oil in the coffee mug
add the honey and the egg and mix with a fork
add the macadamia meal, cacao powder, baking powder and salt
mix thoroughly with the fork
cook in a microwave on high for one minute
let cool a little bit
eat with berries, whipped heavy cream and/or chocolate sauce
Remember: Keep the sweetness low! Honey is Primal, but it is a lot of carbs!

Primal Meatloaf

Meatloaves can take on many different flavor profiles!

My “go to” meatloaf usually takes on an Italian flair with oregano, basil, tomatoes and garlic. I do a Cajun meatloaf with peppers and onions, red pepper flakes, cayenne pepper, allspice and garlic. I also do a southwest meatloaf with Mexican oregano, salsa, onions and garlic. I guess I like garlic! The main point is “no bread crumbs”. We want to stay Primal, so no grains and that means no flour from wheat. I use a little bit of grated cheese to bind the meatloaf together. Here we go!

Primal Meatloaf

2 lbs ground meat
2 eggs
1 8 oz can or jar of tomato sauce (watch out for the sugar)
1 cup unsweetened coconut milk
a teaspoon of each
  • oregano, dried
  • basil, dried
  • thyme, dried
  • granulated garlic
  • granulated onion
  • ground pepper
A tablespoon of each
  • fresh garlic
  • salt
2 cups grated Asiago or Parmesan cheese
Mix all ingredients together. Form into 4 individual meatloaves, or 1 big meatloaf. Cook on a parchment lined baking sheet. If making one large one, you can put in a bread pan. Cook until internal temperature is 165 degrees. Served topped with bacon jam!
Dairy Free Alternative
If you can’t eat dairy and therefore can’t use the cheese to bind the meatloaf together, you can use breadcrumbs from coconut muffins. We made mug muffins using coconut flour earlier in the challenge. Just make a couple of mug muffins, cut them in slices, toast them and grate them into crumbs. Viola! bread crumbs that will bind your meatloaf together!
Of course, you can make your favorite meatloaf and if you do, be sure to share a pic with us!