Category Archives: 21 Day LCHF Fun Foods

Food for Thought – Sausages

Food for Thought – Sausages!

When you start eating Primal, sausages are good, but you have to get the right kind! You have to watch out for preservatives and nitrates and such. So, uncured would be the best (for bacon too). Take a look at these that I found in a Sprouts store. All good things on the label!

Don’t forget Costco

Lot’s of Organic, natural products hitting the shelves at Costco. I love the Polish Sausages. Grass fed, no hormones or preservatives and grades all around. I heat them up in my air fryer so the outside gets crisp and inside its all juicy deliciousness. Make elongated Oopsie Rolls for “bread”, top it with raw organic sauerkraut and Primal Kitchen Mustard and you have a Polish Sausage Sandwich that even a Chicagoan would love!


Yes, that’s right you can make sausages at home! I’ve made a bunch in my restaurant over the years and did all the hard work including stuffing them in pig intestines. What did you think they used? There are some sausages with a non-animal casing. Some don’t even have a casing. “Skinless” hot dogs and the big tube of breakfast sausage like Jimmy Dean’s. You can make sausage mixtures and just hand form them into logs or patties and the cooking will bind them together! But that’s for another post!

To find out more about being Primal, subscribe to my blog and I’ll give you my free eBook entitled “Being Primal” for free! And if you really want to dive in, sign up for my Intro to Primal Paleo Challenge. You can also check out my success story on Marks Daily Apple. It could be your success story too! See you on the skinny side!


Chef Harry’s LCHF Fun Foods 21 Day Meal Plan

LCHF Fun Foods 21 Day Meal Plan

As far as this meal plan goes, my “big” meal days are on Sunday. I cook lots of food and have lots of leftovers for quick meals the rest of the week. So in this meal plan, Days 1, 8 and 15 are Sundays. However, if your “big meal” day is different (like Saturday), adjust accordingly (so Day 1 is a Saturday)! OK, let’s go!

Benefits of this Meal Plan
Meet the Coach
Pantry Shopping List
Week 1 Shopping List
Week 2 Shopping List
Week 3 Shopping List
Sanitation Notes
Suggested Equipment
Carbohydrate Curve


Day 1 – Big meal Sunday – Chicken and Vegetables!
Day 2 – Oopsie Rolls – Grain and Gluten Free Bread Substitute
Day 3 – Creamed Chicken or Dairy Free Pacific Rim Chicken
Day 4 – Fun with Cheese! Tacos, Crackers
Day 5 – Crustless Quiche
Day 6 – Zoodles and Meatballs
Day 7 – Cheeseburgers, need an oopsie roll from above
Day 8 – Riding the Gravy Train, “Mashed Potatoes” and “Gravy”
Day 9 – Bread Alternatives – Gluten and grain free breads, Crackers, Pizza Crust,
Day 10 – Bacon Jam – Packs a punch of bacon flavor
Day 11 – Crazy for Cauliflower – Pizzas, rice
Day 12 – Chicken Parmesan
Day 13 – Salads are Good!
Day 14 – Braised Steak with Celery Root au Gratin
Day 15 – Pork Tenderloin
Day 16 – Primal Meatloaf
Day 17 – Low Carb Dessert Possibilities
Day 18 – Fat Bombs – Shock and Awe
Day 19 – Basil Pesto
Day 20 – Beef Liver au Poirve
Day 21 – Horseradish Encrusted Salmon



Well, you made it! Hopefully you cut the carbs way down and are now a fat burning beast. Maybe you’ve even lost a little weight! I turned Primal in August 2014. I lost 70 pounds over the next 14 months. That’s 5 pounds a month. Its not all going to come off in one fell swoop! Besides being able to move around more easily and even being able to start working out, there were other benefits. I got off my high blood pressure medication. My blood pressure is now perfect! I got off my Type II diabetes medication. My A1C is good and going down! I’m going to be eating Primal for the rest of my life. I hope you do too and I hope I helped start you out going in the right direction! Thanks for your participation!

If you would be so kind as to give me some feedback on the challenge, I’d like to use some of your comments as testimonials for promoting the challenge and getting new participants. And I would also appreciate if you would spread the word!! Thanks! Good luck and stay Primal!



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!

Food for Thought – Leftovers

Food for Thought – Leftovers!
Don’t ya just love leftovers! I had a grass fed beef flat iron steak and had a lot left over. This was one of my favorite meals from it. Romaine lettuce leaves, with the steak sliced thin, peppers, cheddar cheese, fresh cilantro and a horseradish mayonnaise. Tasty! Share pics of your leftover meals.

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!