Category Archives: LCHF

Good #LCHF Eats – Buffalo Nachos, Roasted Chicken on Oopsie Rolls

So every time I go to Costco I make sure I pick up some ground buffalo meat. I make burgers, meatballs, chili and nachos with buffalo. So here’s what I do for nachos: I saute some chopped up onions and sweet peppers, add my one pound of ground buffalo meat, break it up and cook it through, I then add a small can of green chilies, lots of ground cumin, some chili powder, Mexican oregano (regular oregano is OK), granulated garlic, some salsa, some red sauce if I have some open (or tomato paste and water (or instead of water, stock)) and a small can of diced tomatoes, salt and pepper. So simmer that for a while until the moisture is almost gone.

Now you can use this mixture in tacos, on pizzas, for nachos, in omelets or on a LCHF bun for a Sloppy Jose! For nachos I like to use cheese crackers.


Inside an omelet topped with sour cream, salsa and guacamole 

Tacos with “cheese” tortillas

Chicken, I think, is the most popular protein in the world! I love chicken, especially when it comes with crispy chicken skin!

Make some oopsie rolls to make a variety of sandwiches including roasted chicken sandwiches!

I toast my oopsie rolls on top of the toaster (inside they’ll burn fast). You’ll still have to watch them on top though.



Toast the other side

Chicken liver pate sandwich

Salami sandwich

Egg salad sandwich

These oopsie rolls are also great for burgers, sliders and breakfast sandwiches!

Be sure to take my 21 Day Primal Fun Foods Challenge for video recipes for pizzas, breads, “pastas”, desserts and more!


Some of the #LCHF #Primal Food I Ate in June 2019

I go to this Thai Restaurant every now and then and have pretty much the same thing. I start out with a salad. Since they don’t have traditional salad dressings they put peanut sauce on the salad. That’s not 100% OK because peanuts are actually a legume and they’re not all that good for the gut, but every now and then they’re OK if you can handle it. I then have the Crispy Shrimp with a medium red curry sauce and vegetables with white rice. The breading on the shrimp probably has cornstarch in it or some other starch, so that’s not the best. The curry sauce and vegetables are OK, but the rice is not recommended. I don’t eat much of the rice. All in all, not the best meal to eat out, but I invoke the 80/20 rule! So there!

Who doesn’t love sauteed red onion and mushrooms?

I made a batch of Oopsie Rolls so I could have a lchf “bread” bun for sandwiches!

My first “sandwich” was a Egg Salad Sandwich.

Sauteed Shrimp with Herbed Cauliflower Rice!

A sandwich with salami, cheese, greens and Primal Mayo. Pickles are good!

Another sandwich! This one is my favorite Breakfast Sandwich with sausage, cheese and egg!

I want my baby back, baby back, baby back, RIBS! These were the Best Ribs Ever!

Ribs with just a little more sauce. Make sure its a low sugar BBQ sauce. Broccoli is ALWAYS a good choice!

Another one of my favorite breakfast sandwiches.

Another salami sandwich, this time with raw organic beet and cabbage kraut! Fermented foods are ALWAYS a good choice.

Man o’ man! I guess I really like those breakfast sandwiches!

I made some Chicken Liver Pate. Guests coming over! Use crackers made with almond flour for dipping.

I made a “Liver Sausage Sandwich” using my pate!

Made some Cauliflower “Mac and Cheese” as a side dish for my Lake Perch that I sauteed.

I buy Lake Perch Fillets and other fish from a company called Watch out for those shipping costs! In the summer time I have them ship over night mainly because I’m in hot Arizona. But in the winter time, 2 day ship would be ok. Just make sure its all frozen solid when you open the box. The dry ice works pretty well. (Haven’t had a problem… yet!)

Sauteed Lake Perch, above. Below, Cauliflower Mac and Cheese redone a couple days later in the air fryer. Eat your leftovers!

I eat a lot of bacon and eggs. Make sure you take a Fish Oil pill to get your Omega 3s and 6s in balance!

I’m making a nacho type mixture above. Once I wilt the vegetables, I’ll add Organic Ground Beef and some salsa from Costco and spice it with cumin, coriander, chili powder and cilantro.

Had my Nacho Meat mixture with eggs for breakfast.

Wife gave me fresh peas from her garden, so we had a little Asian Stir Fry. I used some canned bamboo shoots and I did use a little of my nacho meat mixture, so it was a little Asian Mex Fusion! Don’t be afraid to experiment and play with your food!

I had some ripe avocados that I had to use before they went bad. So I made a batch of guacamole with them, then scooped it out with an ice cream scoop and placed them on a baking sheet which I then put in the freezer. Once frozen, I put the little guacamole balls in a container and saved them in the freezer. I use them to thicken up smoothies! I like that… no waste!

That’s a good Polish sausage I got from Costco. I heated it up in my air fryer and served it with some organic, raw beets and cabbage kraut, also from Costco. Here’s a pic of the Polish Sausage pack.

Yep, more bacon and eggs!

Yep, more Lake Perch. This time with Asparagus.

Crab legs with asparagus and melted butter. It seems lately that every time my wife and I go to Costco we get one serving each of crab legs. They are good! Cost for that crab leg up above is about $13. So we get two of those for about $27. Lots of meat. My wife usually doesn’t finish hers and has a second meal from it. If I had any self control, I would do that too!

Where’s the Beef?

The Beef, or should I say Steak, is right here!

Don’t ya just love beef? Grass fed beef is the best of course, but you can eat the grain fed stuff if that’s all that’s available. If cattle eat grass, everything is ok because that is what their genetic engineering tells them to eat. If you put a field of corn and a field of grass in front of cattle, they will more than likely wander into the field of grass and start munching away. Corn is not their thing. If they eat grains instead of grass, they start to become sick. Next, they’re being dosed with antibiotics to make sure they survive.

That combined with growth hormones and you can see why you don’t want to eat too much of grain fed beef. Toxins end up in the fat, so if you eat a lot of grain fed beef, don’t eat the fat. Cut the fat off and replace it with some butter from grass fed cows!

Quick Steak Recipe

My wife and I just shopped at Costco and bought some proteins while there including rib eye steaks. I was going to cook one on the grill for lunch, but it turned out to be a cold, windy day so I cooked inside instead. I pan seared the steak with some blackening seasoning on it. And then I transferred it to my air fryer and finished cooking it in there.

It came out medium well. I usually like my steaks medium rare to medium so it was a little over done for my taste. But it was still delicious and with my two over easy eggs, it was fantastic! I adjusted the below times to get the steak to medium, so if you want med rare, go a couple minutes less. If you want medium well, go a few minutes more.

  • One rib eye steak about one inch thick
  • Seasonings, I used blackening spices. You can just use salt and pepper, or use your favorite steak seasoning combo
  • Whatever side you want (but not fries!), I had Steak and Eggs. My wife just ate steak!
  1. Season the steak on both sides
  2. Sear the steak in a hot pan with a little olive oil and butter, 30 seconds each side
  3. Transfer to the air fryer basket and cook on the steak setting which should be 13 minutes at 370 degrees
  4. When its finished, place on a plate and let rest while you prepare your side
  5. Eat!

Japanese Burger on a Oopsie Roll with Jicama Slaw

Japanese Burger on a Oopsie Roll with Jicama Slaw


  • 1 lb ground hamburger (could be buffalo)
  • ground ginger
  • granulated garlic
  • ground coriander
  • ground cumin
  • 1/4 cup teriyaki sauce
  • 1 tbl lemongrass puree (found in refrigerated produce specialty aisle)
  • chopped fresh cilantro or dried cilantro
  • salt and pepper to taste
  • 1 egg

I don’t know if you noticed, but I didn’t put many quantities on the above items. Add to your liking, just don’t go nuts! A tsp each would be good. If you like garlic, add more garlic, etc. Make the burgers!

  1. Add all the ingredients to a large mixing bowl
  2. Mix
  3. Cook burgers on a grill or in a pan
  4. While those are cooking make the slaw

Jicama Slaw

  • 1 tbl basalmic vinegar
  • 2 tbl sweet and sour sauce
  • 1 tbl lemongrass puree
  • ground  ginger (or ginger puree)
  • 1 tbl avocado oil (you can use a light olive oil)
  • 1 jicama, julienned
  • 4 scallions, sliced
  • 1/2 red bell pepper, sliced thin
  • 1/2 yellow bell pepper, sliced thin
  • chopped fresh cilantro (or dried is ok, but fresh is best)
  • salt and pepper to taste
  1. Mix the first five ingredients in a big mixing bowl
  2. Add the remaining  ingredients and stir to combine

Put it all together!

Use Oopsie Rolls for your buns. Put a burger together with the condiments of your choice. I used sugar free ketchup and garlic mayo ad spicy pickles. When I served these in my restaurant I would put the Jicama slaw on the burgers with a side of fries (but no fries here!)

Benefits of Eating LCHF, Keto, Primal or Paleo?

Benefits of Using Chef Harry’s 21 Day LCHF Fun Foods Cooking Meal Plan

  1. No Hassle Cooking – See how easy it is to cook Primally. After you’ve been doing this a while, it will become second nature!
  2. See Exciting New Ideas – Take the boredom out of your current eating routine by expanding your repertoire. I was a restaurant chef for 25 years and thought I saw it all until I made a pizza crust using cauliflower!
  3. Get Off Meds – By following a low carb, high fat diet I lost 70 lbs and was able to get off my Type II Diabetes and High Blood Pressure Meds. As always, check with your doctor before beginning any weight loss program.
  4. New Dairy Free Options – All recipes are gluten and grain free. Plus, all recipes have been modified to give you dairy free options!
  5. Get Expert Help – Get expert advice from a restaurant chef and Primal Blueprint Certified Health Coach!
  6. Become a Fat Burning Beast – As you begin to eat high fat, low carb meals, you will retrain your body to burn fat instead of sugar!
  7. Low Carb Meals – We’re going to be eating low carb, high fat meals. Keep carbs under 50g a day and you could lose weight! I did!
  8. Share with the Community – I just started a Facebook User Group that you can join and talk to me and other people looking to become fat burning beasts! Share and posts pics of the food you’re eating. You’ll see what the community is doing for an endless supply of ideas to get you out of that routine boring pattern and to make eating Primal fun and exciting.
  9. Flexible Meal Plans – Yes we have 21 days of recipes, but you can hold off on some if you don’t have time. And feel free to look through my recipes and substitute to your heart’s content. Just keep in mind, I do big meals on Sundays with the extra food being used for quick meals during the week!
  10. Ketosis Prerequisite – If you’re looking to get in to ketosis, do this challenge following the dairy free options. Then take my Ketosis Focus challenge to get in to Ketosis!




Leftover Pork Tenderloin

Pork Tenderloin is pretty inexpensive and can be used to make a big variety of different meals. You can go Italian and make Pork Saltimbocca or picatta, go German and make schnitzel, go Mexican and make tacos or go Asian for stir fries. You can make these dishes fresh from scratch or use leftover roasted pork tenderloin. Very flexible. More cooking videos and recipes are in my LCHF Fun Foods Challenge.

Smoked/Baked Ribs

I love my Baby Back Ribs! I have a Traeger Smoker, but you can cook these in your home oven or on a standard grill, but not over direct heat. You have to bake them! If you use a grill, you can char on the grill’s direct flame to caramelized the sauce and crunch them up a bit. Either way is up to you!

Smoked/Baked Ribs
By Harry Olson,
Sept 26, 2018Tasty ribs that fall off the bone!
Prep Time:5 minutes
Cook time:4 hours
Yield: 2 servings
Tags: LCHF

Nutrition facts:
320 calories,
26 grams fat
8 grams carbs
19 grams protein

– 1 Full Slab of Baby Back Pork Ribs
– 1 tsp Smoked Paprika (optional)
– 2 tsps Granulated Garlic
– 1 tbl Olive oil
– 1 tbl dried Oregano
– 2 cups white wine or water
– 2 tbl BBQ Sauce


Preheat your oven or grill to 300 degrees. If you’re using a Traeger Smoker we’re going to smoke the ribs for one hour on the smoke setting. Be sure to use your favorite wood pellets. I like Mesquite, but Alder is a good choice for pork.

If you’re using your grill or home oven, preheat to 300 degrees. On your grill make sure you leave room to place the foil wrapped ribs in an area where there is no direct flame. We don’t want to boil off the the liquid in ten minutes! Place a piece heavy duty aluminum foil on a sheet pan. Put the full slab of ribs on the foil and sprinkle paprika, garlic, oregano and olive oil on the ribs. Rub with you hand to spread spices evenly. Wash your hands. Fold up foil a little bit and pour in the wine or water. Fold up the foil to seal in the wine and put in the oven. Check at the 2 hour mark and add more wine or water if necessary. Also, add you bbq sauce on top of the ribs. All the carbs in this dish is from the BBQ sauce you use. I used Sweet Baby Rays, so its kind of sweet at 8 grams of carbs per tablespoon! So you can use a lower carb sauce and add more sauce if you want to.

If you’re using a smoker, smoke the ribs with the spice rub on it as described above for 1 hour at the lowest smoke setting. After 1 hour turn up the smoker to 300 degrees. Transfer the ribs to the foil and add the wine/water and BBQ sauce. Return to the smoker and bake for 3 hours checking at the half way point and add more wine/water if necessary.

At the end of cook time and you’re doing them on the grill, you can char on the direct flame if you want to, but be careful because they will be very tender.

Serve with your favorite low carb veggie for a delicious low carb high fat meal. Enjoy!

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Cauliflower Pizza Crust

Cauliflower Pizza Crust

Dairy free pizza? Hmmmm…
Well, this recipe has cheese in the crust and cheese on top of the pizza. I’ve got a recipe for a pizza crust using buckwheat flour on my website. No dairy. So, for a dairy free pizza crust click here. Now what about the cheese on top of the pizza? Something creamy smooth and avocado comes to mind. Mash an avocado on top of your pizza crust and put on your other toppings and bake. Or make a bechamel with coconut milk and arrowroot or coconut flour to thicken it up, spread it on the crust, add your toppings a viola! A bechamel sauce is a white sauce (usually milk, but could be coconut milk) that is thickened using flour. In our case, coconut flour or arrowroot. For me, when it comes to pizza, I have to have cheese, melted cheese, on top. If you’re dairy intolerant and can’t have cheese at all, the avocado and bechamel alternatives, I think, are good substitutes for the creamy richness one looks for when it comes to pizza and melted cheese.


Makes a great lchf pizza crust.
Pepperoni pizza! #lchf

Magic Mushroom Mixture Helps Produce #Ketones ! #lchf #ketosis

Wild Mushroom Saute
Wild Mushroom Saute

I’ve been eating lchf since July 2014. I have fallen off the wagon a couple times, but I’m mostly lchf. Lately my blood ketones have been running around 1.0 and it seems the only way I can get them higher is by fasting. I’ve done 24 hour fasts, 3 day fasts and even a 7 day fast. On the 7 day fast I think I got my ketones up to around 3.4. Pretty good! But I missed eating! Not that I felt hungry. I just missed the actual chewing part, the smells, the taste, the visuals, you know, all the sensory sensations of eating! So anyway, I’m cruising along around the 1.0 mark and one day after work (I’m the chef in my restaurant) I find myself with a lot of leftover fresh, wild mushrooms. So I cook them all up in Kerrigold Butter and a little olive oil. Add some asparagus and caramelized onions. I put it all in a big pasta bowl and start eating. I couldn’t eat all of it, so I saved half and took it home to eat on my day off. Every night when I get home from work, I test my blood sugar and ketones. When I got home that night my ketones were an impressive 2.9 instead of the just acceptable 1.0. Holy cow! I couldn’t think of anything I did different except for those mushrooms.

That was Saturday night. So on Monday, I heated up my leftover mushroom mixture! I took my ketone reading before I ate. It was 1.3. Then an hour after I ate the mushrooms it was 2.6. Dang! So, I’m going to be experimenting this week. I made some bone broth on Monday and I’m going to be sauteing some Shitake and Oyster mushrooms and adding them to may bone broth and see what my ketone readings are like. Anybody else have a jump in ketones like this by eating certain foods? Again, my only way to raise ketones in the past was to fast or exercise! Let me know.