Archives for posts with tag: primal

Can I tell you a secret? I guess it’s not really a secret. I like fennel a lot. Please, don’t bail out here if you don’t, because I promise, you can make this with something different if fennel isn’t a flavor you fancy or you don’t care for it. But~give it a chance. Make your decision afterwards. Braising it in the butter and orange minimizes it’s pungent flavor to a very subtle hint. In the meantime, here’s what you’ll need on hand to prepare this fresh and flavor bursting dish; I’ll provide some options for you at the end so we can still be friends.

INGREDIENTS (click any photo to enlarge)

(I made this with 3 breasts; you can easily make more, or less)

3 turkey breasts (boneless skinless) sliced lengthwise not all the way through

1 large fennel bulb sliced

1 organic valencia orange

2 tsp unsalted organic butter (may substitute with bacon fat, coconut or olive oil)

a few slices of red onion (optional)

1 bunch organic cilantro

1/3 fresh medium pineapple in chunks or 3/4 1lb can pineapple drained

pink or sea salt

pepper (i like the tri color from trader joes in the grinder)


Slice the breasts lengthwise but not all the way through so you can open them up like a book (you’ll be putting the fennel and onion inside and closing them up again to cook).

Season the inside of the breast with salt and pepper.

Slice the fennel while 2 tsp of butter are melting in a hot pan. Add the fennel to the melted butter and saute until softening slightly, about 2-3 minutes on a low-medium flame.

Squeeze the juice of 1 valencia orange on to the fennel and continue to cook until the fennel begins to lightly caramelize, about 5-7 minutes depending on how finely the fennel is cut. Let the fennel cool enough to handle.

Stuff the breasts with as much fennel as you like or will fit along with a few pieces of red onion (optional). It adds a nice sweetness once cooked along with pretty purple color.

Fold the breasts back to as close to their original shape as you can after stuffing.

I didn’t tie or tether them closed but you could with twine or a toothpick. I found my filling stayed inside nicely.

Turning the breasts with tongs was extremely helpful to maintain the integrity of the filling & keep it inside.

Into a hot, oiled skillet place the breasts to cook over a low-medium heat. Sear and Cook until the bottom layer is just beginning to turn white towards the middle, then flip with tongs. If you don’t own tongs, flip with a spatula, and use caution to not spill the contents.

Continue cooking on this side until JUST right~maybe even a tad UNDERdone and let rest to finish cooking.

*A meat thermometer might be handy, but no worries~just do not eat pink turkey. I used to cut in to my meat to visualize if it was done. Now I just know when to shut off the heat. Be sure your poultry is cooked. You’ll get the gist of when to turn off the heat once you cook breasts a few times I promise.

The addition of the pineapple chunks in the pan once the breasts are turned helps steam and cook the breasts perfectly.

While the turkey finishes cooking, blend the cilantro and pineapple in a small food processor. Chop/grind until pulverized.

The sauce will be sort of thick. I used a full bunch of organic cilantro with about 1/2 c fresh pineapple chunks and two lychee nuts.

*The lychee is a lovely addition but not necessary. I just happened to have some fresh ones on hand (they’re the light heart shaped things in the  photo on the plate with cilantro and pineapple @ 11 o’clock. The magenta skin has been peeled. You’ll see it’s shiny brown pit to the right.)


I promised you didn’t need to bail. If you don’t have fennel, won’t try fennel or want to prepare your stuffed breasts another way, try sauteed shiitake, crimini or portabello mushrooms with tomatoes (fresh or sundried) and thyme, sage or oregano. Add a little sheep milk feta, ricotta asiago, provolone or mozzarella cheese…mmm, beautiful. Lots of options. As the fall and winter months come upon us, you might even stuff the the turkey breasts with pumpkin, butternut, acorn or kombucha squash and season with some cinnamon, ginger, cloves or pumpkin pie spice! (there are ALWAYS options!) Feel free to comment or email me with your questions or creations!

Always EnJoY with Lots of LoVe

Dr Rona 🙂


All these pears got me thinking about how lucky we are. We don’t have to pick, hunt or chase our food.  There are fresh seasonal vegetables and fruits at the market we can pick from daily. How incredibly fortunate for us! But people often take this great fortune, their food and their health for granted, without consideration.

We also have an over abundance of readily available, chemically processed, nutritionally stripped, man-made, modified foods that are directly linked to the most common illnesses and diseases. Illnesses and diseases that should have no right to be so prevalent, commonplace, and accepted. Where has our common sense gone?

It is absurd  that todays  highly advertised, pre-packaged, processed, engineered ‘foods’ are our demise.  They contribute first hand to horrific, epidemic illnesses such as diabetes, heart disease, stroke, digestive diseases, cancers and more troubles that destroy our bodies. Most all of these problems, even aches and pains are completely reversible, and should not be considered normal amongst us. Yet they are! They are rampant, even amongst children. I urge you to think about this because it’s not ok for this to be the way it continues to be.

My education is as an holistic Doctor, so it astonishes me that people don’t seem to question it much. But I do.  And I want you to consider it too, before it’s too late to alter bad choices which are responsible for 99.9% of all common illness.

Drugs don’t fix illnesses. Normally, they’re not necessary. We can eliminate most ailments by changing our choices. That’s right. Our choices, on a daily basis, determines our health outcome.  A pill can’t do it. An insurance company isn’t meant to do it. So we need to learn how to do it now, before the outcome becomes grim.

I’ll go in to this in more detail in another post. Until then, consider the above as a bite sized appetizer for thought. Along with just one more thing to help you to do it:

Do you keep a food journal?  I recommend that you begin to keep one now. Do it to get the full picture of what you actually eat (everything),  and do it without judgement. Just do it. There are computer programs you can download, that’s what I do, or jot it by hand in a notebook you use just for this purpose. Be as specific as you can including quantities and any other details significant to you. You may want to note if you get tired or energized  after your meals, especially if you are hypoglycemic, diabetic or overweight.

I’ll go on more about this another time because I believe you came here for my recipe, directions and pictures of this Paleo friendly, Primally delicious grain, gluten and sugar free…

PALEO PEAR PIE (surprise ingredient included!)

Ingredient List

6 pears

chayote and pear (the chayote looks a lot like a pear!)

1 Chayote squash (surprise ingredient) Note: if you aren’t able to find Chayote squash nearby, no worries. Just substitute yellow or green zucchini or squash. It’ll help keep the glycemic index lower and add some additional nutrients as well.

2-3 organic bananas

3T organic unsalted butter

3T organic Maple syrup

3T citrus juice (lemon, grapefruit, lime or orange~i used grapefruit because it’s what i had on hand)

aprox 1/4 c. H2O

1/4 -1/2 tsp cardamom

1/4 tsp cinnamon

2T arrowroot

*optional: 3T grand marinier

sliced pears (L), quartered peeled chayote (R)


Pre-heat oven or toaster oven to Broil setting. Have a rack set where your pie plate can be aprox 3″ from the heating element. (the closer the bananas are to the heating element the closer you’ll need to keep watch to prevent burning)

Peel  the chayote squash and quarter. Cut out the center seeds.

Core the pears and quarter or third so you can slice by hand or size to fit in processor chamber.

Slice squash and pears thinly by hand with a chefs knife, or use a food processor to evenly slice. I enjoy the act of cutting. I find it meditative and relaxing, but it’ll take you 20 min or so to slice by hand, and maybe 5 to process. Pick your pleasure.

sliced bananas drizzled with melted butter ready to broil

*to prepare a more crusty crust, you may mash 1-2  bananas and butter/oil into 1/3 to 1/2 cup almond or flax meal. Press ‘crust’ into baking dish and BAKE rather than BROIL for aprox 15 -20 min @ 350 degrees.

caramelized banana base 'crust'

Turn the oven down from BROIL to BAKE and set to 350 degrees.

layering pears from outer to inner /bananas still visible

Sprinkle cardamom, cinnamon and salt on top of a couple of the layers to infuse their flavors.

into the oven ... @350 bake

Once all the fruit has been layered, mix the arrowroot with the citrus juice, maple syrup (optional), vanilla and water and pour the mixture over the top of the fruit. You may also slice another banana on top at this time.

Pears are not as moist as apples, so I added the banana to the top after 1/2 hour of baking and also basted the pears with the juices from the pan.

Top the plate with 1-2T butter thinly sliced or 1-2T of melted coconut oil and place in the pre-heated 350 oven. Bake for aprox 20 min and baste if the top seems to be too dry. Continue baking for about 15-20 more minutes, turn oven off and allow pie to steam through in the oven. This will assure that the Chayote steams through fully softens. * oven temperatures vary greatly so your cooking time may vary. Checking the pie after 20 min will assure the best results.

cooking pears @ 20 min (a little dry) ...BASTE and top with bananas...continue cooking 20 more min

If you top with the extra banana at the beginning of baking and top with butter, the bananas will caramelize a bit more than mine did.

beautifully cooked all ready to eat or decorate

I topped it with sliced blackberries I happened to have on hand but you could just as easily top with blueberries, strawberries, raspberries or currants to add color or let it stand as is.

Here’s a photo of the finished pie/tart (below)

final product ready for presentation with blackberries sliced for more color and love

The flavor combinations are lovely.

I love the smell and taste cardamom. It goes so well with this dish.

I hope you will enjoy making, eating and sharing this too. If you do share the recipe, please do note where you got the recipe and share a link to my blog for credit.

This can be prepared in any size/shape dish you have on hand.

Quantities specified fit an 8 x 8 ” tin.

For a 9 or 12″ pie use 2-4 more pears and  another banana for the base crust or enough to fill the base.

It’s mouth watering, very satisfying, and will accompany as a side dish with lamb, chicken, beef, bison, eggs, cheese or be eaten as a snack or dessert. ENJOY.

I made this BURGER today after a really nice workout. For a while now I’ve been meaning to make something combining the Spicy Italian Sausages from Trader Joes with some Ground Turkey Breast & today it manifested itself just perfectly.

Here’s what I combined:

Rona’s PACKED Primal Burgers (yields 4-6 big burgers)

12 oz ground turkey breast

2 spicy italian sausages (trader joes; casings removed) *

2 organic omega 3 eggs

2 oz raw cave aged gruyere cheese cut in small cubes (optional)**

handful fresh organic green beans (aprox 2-3 oz) cut into 1/2 “ pieces***

3 small campari tomatoes sliced or cubed (any type of tomato will work well)

sea salt

tsp. dried organic oregano

1/2 tsp. dried organic thyme

1/4 tsp. organic dried rosemary

cooking oil (organic olive) for pan or to grease baking dish



in a large mixing bowl


mix the meats and the egg

then add cheese (optional)


and spices

mix well and shape



pan fry, bbq, or bake as a primal packed meat loaf

or make little

meat balls for an appetizer or a YUMMY snack PACKED with protein & goodness (and Love).

Enjoy plated with some delightful crisp organic beans or on the go.


*i used pork but the chicken italian sausages can be substituted
**your favorite cheese can be used. i love the 12 mo. caved aged raw gruyere @ tj’s (black label)
***green beans are in season now, substitute other root or crispy veggies for variety, color and flavor! ENJOY!
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