‘Set It + Forget It’ Slow Cooker Chili

Posted on Dec 10, 2014 | 0 comments

Slow cooker chili is heart warming in the winter months. I add nutrient density with the addition of bone broth and liver (the latter you’ll barely notice and is a great way to get some liver into your diet without a hardcore taste). Make a large batch of this “set and forget” meal to help supplement the craziness of your holiday life—and freeze some for those days when cooking is out of the question but you want to nourish your body. 

'Set It + Forget It' Slower Cooker Chili
Slow cooker chili is heart warming in the winter months. I add nutrient density with the addition of bone broth and liver (the latter you’ll barely notice and is a great way to get some liver into your diet without a hardcore taste). Make a large batch of this “set and forget” meal to help supplement the craziness of your holiday life—and freeze some for those days when cooking is out of the question but you want to nourish your body.
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  1. 1 pound ground turkey
  2. 1 pound ground chicken
  3. 1 15 oz can black beans
  4. 1 15 oz can kidney beans
  5. 1 32oz can crushed tomatoes
  6. 4 cups bone broth (chicken, beef, or turkey will all work)
  7. 2 cups chopped green peppers
  8. 2 cups chopped onion (red + white are a nice mix)
  9. 4 chicken livers, finely chopped (optional but shouldn’t be!)
  10. 4 cups chicken stock (or water)
  11. 2 Tbsp butter or ghee
  12. 2.5 Tbsp ancho chilli powder
  13. 2 Tbsp red chilli powder
  14. 2 Tbsp oregano
  15. 1 Tbsp cumin
  16. 3 teaspoons garlic powder
  17. 1 teaspoon onion powder
  18. 2 Tbsp sea salt (more to taste)
  19. freshly ground black pepper (to taste)
For the Garnishes
  1. 1.5 cup of shredded cheddar cheese (I use raw)
  2. 1 cup of sliced scallions
  3. 1/3 cup full fat greek yoghurt
  4. 1/2 cup chopped green pepper (optional)
  1. Set your slow cooker to sauté (if it has this option).
  2. When it beeps to indicate that it’s ready, add the ghee and chopped onions and sauté until translucent.
  3. Add the meat (and if using, liver) breaking up into smaller pieces with the end of your spoon, letting it cook through but not brown.
  4. When the meat is almost cooked through, but still slightly pink in some areas, add the spices, and sauté until they smell very fragrant (2-3 minutes).
  5. Add your tomatoes, black beans, kidney beans, and green peppers, and salt.
  6. Change the setting from sauté to “slow cook,” and keep on lowest setting for a minimum 4 hours.
  7. When finished, garnish with scallions, fresh green peppers if using, cheddar cheese, and full fat greek yoghurt or sour cream.
  1. The liver is optional but shouldn’t be—the strong bitter taste hides in this environment and is a great way to get this rich nutrient-dense food into your diet.
  2. Adjust the seasoning to your liking. If you’re very sensitive to spice, use less chili powder (though it’s not too hot).
  3. The end result will be richer if you can use chicken stock/bone broth. Not to mention more nutrient rich.
  4. Don’t forget to check for seasoning at the end.
In The Kitchen Keepin' It Real http://inthekitchenkeepinitreal.com/

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Happy Birthday to KIR! Happy Thanksgiving!

Posted on Nov 26, 2014 | 0 comments

TG Vlog Photo Cropped

Two years have passed since the launch of this show, and many lessons have been learned. I went from filming with a full crew to doing everything myself. I’ve learned more about online marketing and business than I ever thought possible. And I learned that my videos exist within a niche, that itself lives within its own niche. Love cooking? Also following a special diet? BEWM. I’ve got you. 

I’m so grateful  for all the lessons learned, and am excited for the future. I’m so grateful to all of you for reading and watching week after week. Thank you. 

Wherever this message finds you, I hope you’re happy, healthy, and warm. I hope your table is covered with delicious dishes that make you feel good after eating. And I hope you’ll follow me into this next new year. 

I owe a huge thanks to four YouTube channels that have helped me grow in these past two years. 

Blessings, love, and deep deep gratitude,



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Wild Rice Salad with Apples, Pomegranate, and Parsley Citrus Dressing

Posted on Nov 12, 2014 | 0 comments

 Sign up for the newsletter (to your right) to receive today’s rumination on the art of letting go. 

Wild Rice Salad with Apples, Pomegranate, and Parsley Citrus Dressing
This wild rice salad is a pure celebration of fall. The cracked grain cooked with bone broth (for enriched nutrient density and flavor) is earthy; shredded rainbow carrots, granny smith apples chunks, and pomegranate seeds add splashes of color, and tartness--the perfect balance for the sweet citrus dressing, punctuated with parsley for an herbaceous finish. Chewy dried cranberries add textural variance, while the crunch of toasted walnuts top the salad off with a warm feeling.
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For the salad
  1. 2 cups wild rice
  2. 3 cups bone broth or chicken stock
  3. 3 cups water
  4. 2 tsp sea salt
  5. 3 rainbow carrots, peeled and shredded
  6. 1 granny smith apple, diced
  7. 1/2 cup raw organic walnuts, toasted and chopped
  8. 2/3 cup pomegranate seeds
  9. 1/4 cup dried cranberries
For the dressing
  1. 1 cup freshly squeezed orange juice
  2. zest from one large orange
  3. 2 Tablespoons of fresh lemon juice
  4. zest from one lemon
  5. 1/4 cup champagne vinegar (may also use rice or balsamic vinegar)
  6. 2 Tablespoons finely minced shallot
  7. 4 teaspoons honey
  8. 1/2 cup olive oil
  9. 1/3 cup fresh parsley, chopped
  10. salt to taste
  1. Follow the package directions to make your rice with the broth, water, and salt.
  2. While the rice is cooking, make the dressing by adding all of the ingredients to a medium sized bowl. Whisk to combine. Check the seasoning and adjust the salt to your taste. You may need to add more acid (lemon citrus or vinegar) or sweetness (honey).
  3. Once the rice is cooked and slightly cooled, add the carrots, diced apples, pomegranate seeds, and dried cranberries. Toss to incorporate all the ingredients. Dress while still warm with the citrus dressing, spooning it a few tablespoons at a time to be sure it's as dressed as you like. Add the chopped toasted walnuts at the end.
  4. Swoon your face off!
  1. Substitute any kind of nuts you'd like.
  2. Add persimmons for a deep color, flavor, and fall-celebration.
In The Kitchen Keepin' It Real http://inthekitchenkeepinitreal.com/
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Gluten Free Blueberry Muffins

Posted on Oct 29, 2014 | 0 comments


Today’s recipe features an all purpose flour blend brought to us by Shauna Ahern and Danny Ahern of Gluten Free Girl and The Chef.

When I first saw their Kickstarter campaign I thought, “I was I was a little bit taller/I wish I was a baller.”

Instead of donating at the thousands level (which I wanted to do), I decided to make this video featuring the blend in order to entice all of you. The baking result smells like magic in the house; rainbow brite + my little pony having a serious party. 

The recipe for these fluffy blueberry muffins will come with a pdf of 10 recipes that are designed to be made with the blend (so you know the results will be the bomb), and for only $25, can be yours.

Even though they’ve succeeded in their campaign, all the dollars pledged over this amount will help them get the grain free blend to the market faster.

Thanks for watching, reading, supporting, donating, and being you.

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Paleo Chai Latte with Derek Zoolander

Posted on Oct 22, 2014 | 0 comments

Today’s Halloween episode accompanies a delicious recipe for a Paleo (dairy free) chai latte—there are four ways you can spin this one:

  1. Use almond milk instead of coconut (or a combo) for a lighter touch.
  2. Use any kind of loose black tea you have (and not a tea bag) and strain with the other ingredients.
  3. Grind fresh cardamom seeds, clove, and half a cinnamon stick instead of using ground.
  4. Steep these same ingredients (without the tea) and add to decaf or regular coffee and refrigerate for a “ cold dirty chai.”

IMPORTANT NOTE: I went lighter on the sugar in the recipe than I did in the video. You might not find this sweet enough for your taste. If that’s the case, you know what to do. 

Paleo Chai Latte
Creamy, decadent, soothing, and perfect for winter or the chill of fall's early days. Practically dessert in a cup.
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  1. 1 13.5 oz can of coconut milk
  2. 13.5 can of water (use the old can of coconut milk, and
  3. 1 Tbsp ground cinnamon
  4. 2 tsp ground cardamon
  5. 2 tsp coconut sugar
  6. 1 inch of fresh ginger, grated
  7. 2 decaf earl grey tea bags (I used the Stash bag)
  8. *you can use any kind of black tea you like
  1. Pour the milk, water, spices, sugar, and grated ginger into a medium sized saucepan over medium heat.
  2. If making it with the tea, add the tea bags and let the whole thing simmer until the tea is well steeped, about 5-10 minutes.
  3. Strain it through a fine mesh strainer or cheesecloth, and enjoy!
  1. Add more sugar if you like it sweeter.
  2. I made this chai the way I imagine Zoolander would make it, not the way I normally would (doing everything by hand from scratch). I was surprised at how delicious it turned out in spite of this. You can use loose black tea, or hold the tea and add this same mixture to coffee for a “dirty chai.” You’ll see some ingredients that might seem strange, but trust me, it was yummy.
In The Kitchen Keepin' It Real http://inthekitchenkeepinitreal.com/

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Teaser for Next Week’s Halloween Episode

Posted on Oct 15, 2014 | 0 comments

If you’re subscribed to the newsletter, today you’ll be getting a never before released recipe for healthy cashew honey butter cups–a paleo take on peanut butter cups as a healthy alternative to Halloween candy this year. Be sure to sign up on the right hand side of this page in order to never miss an exclusive recipe like this one. 

Next week’s special “character” episode is something I’ve dreamt of doing since I first started the show, and I’m so excited to be sharing it with all of you. Stay tuned! 

Teaser Hint for Next Week’s Halloween Episode

See you next week with another video recipe. 

Ciao XO

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Maple Glazed Root Veggies

Posted on Oct 8, 2014 | 0 comments

Today I share the story of how I got sick, and some more background, reflections, and meditations on the journey through the newsletter. Sign up (to your right) to never miss an update; today’s will go out half hour after the episode goes live, so you won’t miss the loop. 

My recipe card plugin is broken as of now, so I’m posting recipes the old school way. Forgive the delay in getting in fixed. I’m working on it!


 This recipe is from Jenny McGruther’s The Nourished Kitchen, a must-have Weston A. Price style cookbook for your home. 


Jenny recommends serving these as a side dish (after eating them, I think they’d pair well with pork mains), or alongside breakfast’s favorite: bacon + eggs. I can see why: they’re made with OJ and maple syrup, two flavors you find at the breakfast table. I fell in love with them mixed into a bed of frisee and/or radicchio, bacon, and a poached egg. See this recipe for an idea of how to incorporate them.


  • 1 bunch of rainbow carrots, peeled
  • 3 large parsnips, peeled
  • 1.5 cup freshly squeeze orange juice
  • 2 Tablespoons ghee or clarified butter
  • 2 Tablespoons organic grade b maple syrup
  • 1 teaspoon fresh thyme leaves
  • Celtic Sea Salt, to taste


  1. Heat a large cast iron skillet over high heat, and melt the ghee until it’s glimmering.
  2. Add the vegetables, and lower the heat to medium, making sure to toss them in the pan until they are all well coated.
  3. Let cook until the edges begin to brown and caramelize.
  4. Add the freshly squeezed orange juice and maple syrup, and let cook until the liquid is almost all evaporated.
  5. Sprinkle with fresh thyme leaves, and serve.

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