Rogan Josh on Cauliflower Rice


This is exactly the sort of food I love to make and eat. I picked up a pound of lamb meat at the Capital City Farmers Market from a local rancher and am so glad I prepared it this way.



The spice blend is complex, but once you have it mixed up, you can keep it on hand for a year. If you can help it, make Rogan Josh, let it cool a bit, cover it and put it in the fridge until the next day. Reheat it then over the stove with a bit of extra water if needed and then serve. The extra time brings the flavors together gorgeously and allows you to plan ahead when you have a long weekend like this one for meals in busier times. Enjoy!


Rogan Josh on Cauliflower Rice
Adapted from Melissa Joulwan at The Clothes Make The Girl


for lamb:
1 tsp coconut oil or olive oil
1 lb. lamb or beef, cut into 1-inch cubes
1/2 large onion, coarsely chopped
1/2 cup coconut milk (or full fat plain yogurt)
1/2 cup water
salt & pepper
3 Tbs homemade Rogan Josh seasoning (see below)

for cauliflower:
1 tsp coconut oil
1 head cauliflower, stem removed and cut into florets
1/2 tsp salt
1/4 cup fresh parsley, chopped
2 tsp lemon juice

for seasoning:
1 tsp cardamom
1 tsp cloves
3/4 tsp ginger powder
4 Tbs paprika
1 Tbs + 1 tsp chili powder
1 Tbs + 1 tsp cinnamon
2 Tbs + 2 tsp cumin
2 Tbs + 2 tsp coriander
1 Tbs + 1 tsp salt
cayenne: 1 tsp for very mild, 2 tsp for medium, 1 Tbs for hot-ish


for the seasoning: First things first. Mix up the spice blend, take out just 3 Tbs and set aside. The rest can be stored in a glass jar with a lid for the next time you make Rogan Josh. Also just a wonderful spice blend to have on hand for a big impact on beef, chicken, spinach, carrots, etc.

for the lamb: Sprinkle meat generously with salt & pepper. Toss to coat. Heat oil in a skillet over medium-high heat. Add meat and brown well on all sides. (Here’s a tip from Melissa: respect the contact. Put the meat in there and let it be for at least 5 minutes so it gets a nice brown crust – resist the temptation to stir it around. Give it some private time and it will reward you for your generosity.)

When the meat is brown, add the chopped onion and cook until the onions are soft and translucent, about 8 minutes. Add the rogan josh seasoning to the pan and stir until fragrant, about 30 seconds.

Add the coconut milk and water to the skillet. Mix well, turn the heat to high, and bring to a boil. Cover and reduce heat to a simmer. Let the meat braise in the coconut milk for 1-2 hours. When time’s up, remove the lid and let the sauce thicken a bit… maybe 2 minutes or so.

for the cauliflower rice: About 15 minutes before the lamb is done, prepare the cauliflower. Heat the tsp of oil in a large skillet or wok over medium high heat. In a food processor, put half the cauliflower florets. Use the pulse button to chop up the cauliflower to rice sized pieces. This should be about 15 pulses. Don’t over do it or you’ll get mush. Dump the cauliflower into the heated pan and repeat the steps with the second half of the cauliflower florets. Once it’s all in the pan, add the salt, and stir frequently until the cauliflower is soft and has given off some liquid, about 8-10 minutes. Remove from heat and stir in parsley and lemon juice. Toss well and serve with the prepared lamb on top!

This is so much better the next day and the day after that. Make sure you have leftovers!


Bulletproof Coffee


This is quite a trend lately among the Paleo, Ketosis, High Fat/Low Carb, Intermittent Fasting crowd. The Bulletproof Executive started the whole thing and it has continued to rise in popularity in the last two and half years. I’m not one to jump on trends too easily, but more than two years and dozens of accounts on blogs I love convinced me to give it a try. I mean, I drink coffee every morning with a generous splash of raw milk, so obviously I’m not too purist about caffeine or dairy. Butter in coffee may seem odd, but just think of it as glorified cream. I’ve tried it with just coconut oil and it’s not my favorite. The butter makes it. The combination of fats between the two bring a cup to 210 calories and 25 grams of fat. So listen, this is breakfast. It’s a form of Intermittent Fasting. I like the way one PaleoHacker commenter summed it up: “the basic theory behind it is that consuming fat only does not take you out of  the fat burning/ketogenic state, however carbs or protein would. MCT oil can  also increase ketosis, and coffee also helps.  Whether this is technically  “breaking the fast” is an irrelevant argument about terminology, not results. True, some of the fat that you are burning comes from the drink, but there aren’t THAT many calories in it, so some of that burned fat still comes from  your ass. If drinking it helps you with mental focus and keeps you from feeling  hunger during your fast then it has done its job.  That might be a worthwhile  tradeoff for a couple hundred calories of burned fat, assuming you’d burn the same amount with or without the drink.” (The Bulletproof Exec recipe uses special “upgraded” coffee and adds MCT oil. I use Starbucks coffee and use coconut oil instead of MCT.)

Honestly, I’m not that interested in fasting or getting my body into ketosis. I love the way this tastes, I believe this kind of fat is good for you, it’s truly satiating, and I love to workout after having it. My workouts are stronger, I look leaner, and it keeps me full until about 2 p.m. So, if I’m running out of time in the morning and am hungry, I’ll buzz a mug of coffee with a tablespoon of cold pressed coconut oil and a tablespoon of grass-fed butter in the blender for 10 seconds. I buzz soap and water in the blender after I’ve poured my coffee into my cup, rinse the blender, and I’ve done breakfast in about 30 seconds. Plus, it’s delicious. Just try it once and see how it goes. Every once in a while, the bandwagon is worth it.

If you’re not used to consuming 25 grams of fat at a time, start with half the fat and work up. It felt like a lot my first time drinking it, so I scaled down and worked up quickly with no problem. I don’t talk much about it, but I am managing some long term gut issues better when I take probiotics, bitters, and Betaine HCI. Sugar and grain still creates a lot of trouble for me, so having options like this, full of qualitiy fats and energy, is a lifesaver for days I’d otherwise be tempted to grab a muffin at the coffee shop. If you have digestion problems, low stomach acid and bacterial imbalance may be a cause. The Bulletproof Executive recommends taking Betaine HCI before the Bulletproof Coffee if you need help with digestion. Probiotics are helpful to nearly everyone. But that’s a topic for another time.


Bulletproof Coffee
Adapted from The Bulletproof Executive

16 oz fresh brewed coffee
1 Tbs grass fed UNSALTED butter
1 Tbs cold pressed unrefined coconut oil

Use a blender, hand blender, or magic bullet to mix all the ingredients together. Blend for 10-15 seconds, pour into a mug, and enjoy!

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