Here is a list of tasty and nutrient-dense meal ideas. You can use these meals for breakfast, lunch, or dinner. This is by no means a complete menu, merely suggestions to work with. Ideally you will have a mixture of both sea foods and land foods. However, I understand that many people do not have access to both, or have a preference for one.
Examples of Dishes from the Sea
Sushi: Miso soup made with fish broth, seaweed and bok choy or misome.
Sushi rolls made with raw tuna, carrot, cucumber, avocado or sushi with smoked salmon and cream cheese.
Ceviche fish with a cup of miso soup made with fish broth.
Sashimi raw tuna salad (also known as poke) with a side of miso soup made from fish stock, with greens and/ or seaweed.
Lobster, clam, or oyster chowder
Fish cakes made with potatoes dipped in egg and fried in animal fat. A cup of fish broth on the side.
Fish sticks white fish, cut into long strips, homemade sourdough breadcrumbs, 2 raw eggs mixed and seasoned with sea salt and pepper, and ghee for frying. Dredge fish in egg mixture, then breadcrumbs, then fry in ghee. Make tartar sauce for the side and have with fish soup.
Fish head soup
Cioppino. Seafood stew, including fish stock, fish, squid, mussels, and clams.
Examples of Dishes from the Land
Meat loaf made with 25% ground organ meats, cooked in beef stock.
Beef meatballs in beef broth marinara sauce that includes vegetables with cheese on the top. You can also add spaghetti squash and have the meat balls with vegetable spaghetti.
Butternut squash soup made with beef broth and the cream juiced from fresh coconuts (you can use coconut cream in jars as a replacement).
Liver with caramelized onions, or roasted bone marrow on sourdough bread.
Steak tartare with raw ground beef mixed with Italian herbs and mustard (for one pound ground beef use two teaspoons of herbs and one teaspoon of mustard, and two teaspoons of finely chopped red onion, sea salt to taste. Sauerkraut and raw liver cut into small chunks on the side.
Kabobs. Shrimp, chicken pieces, lamb pieces, with liver, heart and/or kidney, assorted vegetables (peppers, zucchini, mushrooms) tossed in oil, sea salt, pepper, placed on skewers and then grilled. Side of beef broth, and corn on the cob.
Hamburger with shredded kidney fat and yam chips fried in lard or ghee on the side.
Examples of Side Dishes / Snacks / Other Meals
Tooth-strengthening eggnog smoothie Pickled beets
Sauerkraut / kimchi /pickles
Omelet with mushrooms and cheese Poi: soured sweet potatoes or taro root
Raw cheese custard with fruit I cup of fresh raw milk curd (the milk solids after the whey is separated) blended with 2 raw eggs, I teaspoon of raw honey
Soft-boiled eggs with a dash of salt
Cheese and apples or pears
Dosas soured overnight with yogurt
Cheese and roasted nuts
One cup of raw milk
Seaweed snacks such as dried sea palm
Boiled beef tongue with minced garlic or creamed horseradish
Sweetbreads breaded with flour (nut powder or sourdough bread crumbs) and fried in lard, ghee or tallow
Seared sweet potatoes: roasted sweet potatoes, sliced thickly, then pan fried in ghee, or lard.
Squash “cupcakes”: roasted acorn and butternut squashes, flesh removed from peel and seeds, mashed and blended with a touch of maple syrup. Place into cupcake wrappers, and garnish with coconut cream or fresh, unsweetened raw whipped cream.
Stir-fried kale (can also be used for bok choy) chopped greens sautéed with butter, ginger, garlic, and tamari.
Chicken with liver. Fried liver with ghee (clarified butter) or lard, mushrooms and onions. Have with a side of chicken soup (soup cooked with chicken feet and heads).
Deviled eggs. Hard boiled eggs, peeled and cut in half lengthwise. Remove the yolks, mash with homemade mayonnaise, fresh chopped chives, sea salt, fresh cracked pepper, dash of mustard powder. Fill eggs with egg yolk filling.
Flavorful scrambled eggs. Include chopped onion, chopped tomato, sautéed in ghee with a dash of red cayenne pepper and a dash of turmeric.
Eggs Benedict on sourdough rye—just two fried eggs on a split sourdough rye bagel with hollandaise sauce (clarified butter with 2 raw egg yolks, dash of cayenne and lemon juice whipped until fluffy) poured over eggs.
The menus that follow are creative concepts. These exact food combinations or having those specific meals in the same day may not work for you. Do not force yourself to eat anything, rather look for and eat the amount of food that feels good and satisfying to you.
Breakfast—Soft cooked or scrambled eggs with goat cheese and organic baby spinach (liver, kidney, or some organ meat is needed on the side).
Lunch—Steak tartare with raw beef mixed with finely chopped red onion, Italian herbs, sea salt, and mustard. Sauerkraut and raw liver cut into small chunks on the side.
Snack—Homemade vanilla raw milk ice cream lightly sweetened with maple syrup and/ or a banana. We use about one or two tablespoons of maple syrup per quart of ice cream. Or one or two teaspoons of maple syrup with a mashed banana with the milk and cream and vanilla extract.
Dinner—Shish kebabs with a cup of broth on the side, and corn on the cob. Pound the steak or chicken pieces flat and marinate in teriyaki sauce over night. Fermented skate or cod liver oil with butter oil.