Keeping Keto at Disney World

mk_crystalprerover_20170201_7938321358Last week we took Isak and met my parents at Disney World for the week.  We go every January near the end and celebrate Isak’s birthday early.  It is literally my favorite week of the year.  This year, I had lots of people ask me if we were breaking our food rules for the trip.  Nope, not at all!  It wasn’t the easiest thing to do, I’m not going to lie.  Not because there were so many temptations, because at this point, temptations aren’t really a “thing” anymore.  Yay keto–cravings disappear.  It wasn’t the easiest thing to do because literally, 95% of the food found at Disney contains grains or sugar, which we avoid.  There was one night at Epcot where we each had a quarter of a gluten-free roll.  It was really good as far as gluten-free goes…but most of that stuff feels like wet sawdust in my mouth, so the texture wasn’t appealing.

The thing about staying keto at Disney is that you have to implement some preparation and research.  I did not find any acceptable snacks on the menus of any of the restaurants beforehand when I was researching, so I knew that we were going to have to keep easily portable snacks.  Also, there isn’t much in the way of breakfast food (that isn’t ridiculously overpriced), so we knew we were going to keep a bunch of compliant stuff in the fridge at the resort.  Typically I don’t eat breakfast because of the intermittent fasting (though as of this week I’ve flipped my fast over, but that’s for a later post), but when we’re walking 10-15 miles a day in the parks, I eat more often.

For the fridge and pantry in the resort, we kept: pre-cooked bacon, black forest ham, cream cheese, french onion dip, string cheese, pork rinds, and pepperoni.  If you haven’t tried pork rinds with french onion dip, you’re missing out.  Try it now.  For portable park snacks, my only requirement was that they didn’t need to be kept chilled.  I didn’t want to carry a cooler pack in the park.  We carried macadamia nuts.  Lots and lots of macadamia nuts.  I also kept a few Atkins bars in the bag, and for Isak we had single bags of nut/dried fruit mix.

Now for the fun part…the meals!


Neither of us could remember where the turkey legs were sold at Magic Kingdom, but after asking 900 cast members, we finally got the right location: the tavern in Adventureland, across from Pirates of the Caribbean.  This was our first stop as soon as we got to the park.  Usually we fly in and wait until the following day to go to the parks; however, we were able to snag an extra day, so JR and I went as soon as we got off the Magic Express and got Isak situated in the resort with Gammy and GrandDan.  We split one turkey leg between the two of us and dipped it in a few packets of mayo.  Everything tastes better at Disney, you know.


Breakfast on official day one: steamed heavy cream with sugar-free vanilla syrup from Starbucks at Epcot.  This is Isak’s favorite drink.  He calls it “warm chocolate,” no matter what sugar-free flavor it is.  The vanilla though…it tastes like hot-off-the-stove vanilla custard filling.  It’s delicious.  That and a handful of cashews kept him going until lunch.


This one was my favorite table-service meal of the trip (and yes, I left the handful of fried wonton skins on–they weren’t enough to kick me out of ketosis and Epcot is always where we walk the most).  This is the Beijing Roast Duck Salad from Nine Dragons in China, in the World Showcase at Epcot.  One alteration had to be made: the hoisin sauce dressing was out because, well, hoisin sauce.  Instead, they gave me a small pitcher of the potsticker sauce, which was to die for.  Seriously, my favorite meal of the week.


In The Seas, at Epcot, there is a restaurant called Coral Reef.  Honestly, we go here for the experience because you’re basically eating inside a giant aquarium.  In my opinion, the food is decent, but it’s not the best food ever.  I got the grilled New York strip steak with double veg instead of veg and mashed potatoes.  We had them bring out extra butter because it wasn’t nearly fatty enough.  This is where the gluten-free rolls were.  Like I said, as far as gluten-free rolls go, those were pretty good, especially when slathered with butter.  If you’re looking for that option, definitely hit up Coral Reef.  JR got the heirloom tomato salad thing here.  I gave him half of my steak and we pretty much ate off of each other’s plates.


You can’t really tell what this is from the picture, as is frequently the case when making keto alterations, but this is a bacon cheeseburger from Cosmic Ray’s in Magic Kingdom.  They have a topping bar there where we added the mushrooms, onions, and (not pictured) some garlic ranch dressing.  It was a pretty good burger.  JR and I split the burger and…


…the Greek salad, from the same place.  It was a pretty rockin’ Greek salad, in case you were wondering.  The chicken looks huge, but really it’s just pounded out thin.  The feta wasn’t as good as the stuff we get from Ali Baba; however, it was a decent substitute (and let’s be honest, if you don’t have a refined palate for Middle Eastern food, you won’t notice the difference).  We also put the garlic ranch on this salad.  Yeah, I really liked it.


This was an Italian sausage without the bun from whatever that sausage company is at Disney Springs (what used to be called Downtown Disney).  The sausage was our least favorite thing of the trip.  It was just “meh.”  Those pickles were awesome though.  Seriously awesome.


This is actually one of the meals we had at the airport in Atlanta on the way back to San Antonio.  I forget what the place was called, but it’s similar to a Chipotle-type deal.  It was a steak burrito bowl.  Why do deconstructed foods always look like a pile of stomach contents?  Regardless, it was tasty.

I didn’t remember to take pictures of all the food we ate in the parks, so here are the other items we had that I can remember:

Chili Cheese Coney without the bun from that Casey’s hot dog place on Main Street in Magic Kingdom (a delicious addition to our curbside seating for the Festival of Fantasy parade!)

Caesar salad with salmon at the Prime Time Diner in Hollywood Studios.  This restaurant was so fun!  The staff is a hoot and the decor is hilarious.  The salad was great.

If you have any questions about going keto-friendly at Disney, feel free to ask me!  Before going, I spent an hour on the phone with one of their dietary people, who helped me navigate all of the menus in order to find compliant food that wasn’t all burger-without-a-bun situations.  But really, if you’re only going to try one thing from this list, get the salad from Nine Dragons.  You won’t be disappointed.

Cashew Chicken with Broccoli (Paleo)

Cashew Chicken with Broccoli

As I’ve just come off of hiatus, I’ve been looking over my blog.  It seems from my archives that the only other time I’ve taken a break was was June.  Apparently June is my blog-vacation month!  The night that I made this, I felt like cashew chicken…but I also felt like beef with broccoli.  Basically, I felt like having some sort of Asian-style food.  I decided to combine the two and make cashew chicken served with broccoli.  It turned out really well!  Surprisingly (or maybe not so surprisingly), the broccoli paired wonderfully with the chicken.  We don’t eat rice very often, and that is what’s usually served with pretty much every Asian meal.  We’ve tried “cauli-rice” a few times, and it just doesn’t do it for me.  I use cauliflower for just about everything…but rice is not one of those things.

So load it up with veggies and voila!  Problem solved!

Cashew Chicken with Broccoli (Paleo)

Serves 4-5

1/4 C arrowroot starch

1/2 tsp pepper

2 pounds boneless skinless chicken thighs, cubed

1 Tbsp coconut oil

3 Tbsp coconut aminos

2 Tbsp rice vinegar

2 Tbsp tomato paste

1 Tbsp palm sugar

3 garlic cloves, minced

1/2 tsp fresh ginger, minced

1/2 C cashews

4 C broccoli florets

sliced scallions to garnish


1.-  Mix starch and pepper in a plastic resealable bag with chicken.  Seal and toss to coat.

2.-  Melt coconut oil in a large skillet over medium-high heat.  Add chicken in 2-3 batches and cook each for 5 minutes.  Remove chicken from pan to slow cooker.

3.- In small bowl, mix aminos, vinegar, paste, sugar, garlic, and ginger.  Pour over chicken and stir to coat.  Cover and cook on low 3-4 hours.

4.-  20 minutes before done, put broccoli florets in a microwave-safe container with 2-3 Tbsp water.  Loosely cover and microwave for 5-8 minutes (until mostly steamed but not too soft).  Drain and add to slow cooker with chicken.  Allow to cook for 10-20 minutes so flavors can mix.

5.-  Stir in cashews and top with sliced scallions to serve.

Beef with Broccoli (Paleo)

Beef and Broccoli

I grew up in Southwest Missouri where the only Asian food available is “Springfield-style.”  What does that mean?  Trashy.  Meat and vegetables either battered and deep-fried or covered in high fructose corn syrup-flavored MSG sauce.  It was TASTY!  Okay, so it probably tasted better at 3 in the morning when drunk, but whatever.  Just consider it the Taco Bell version of Asian food.  Let me just say this: if I could find a good primal version of cream cheese puffs (for those of you playing the home game, those are crab rangoon sans the crab), I would literally be in heaven.  Yes, LITERALLY.  There are certain foods that are excellent vehicles for cream cheese: ham, bagels, deep-fried wontons.

Anyway, all of this boils down to just one thing: sometimes I want some trashy (tasting) Asian food.  So I made some in a paleo version.  I know, I know, this is right at the line of SWYPO…but I’m not making it every day or anything, or even once a week.  But now I have a recipe (that actually tastes good) for when I have that craving!

Beef with Broccoli (paleo)

Serves 3-4

1.5-2 pounds flank steak, sliced thin and cut into 2″ pieces


2/3 C coconut aminos

1/3 C honey

1 Tbsp sesame oil

2 Tbsp minced garlic

1/4 C tapioca starch + 2 Tbsp water

4 C broccoli florets


1.- Grease inside of slow cooker.  Add steak, broth, aminos, honey, sesame oil, and garlic.  Cook on low for 4-5 hours.

2.- In small bowl, whisk tapioca starch and water until combined.  Add to slow cooker and stir.  Cover and cook an additional 25-30 minutes.

3.- Put broccoli in a large tupperware container and add about 1/2″ water.  Place lid, askew, on top of container and microwave for 4 minutes.  Drain and stir broccoli into slow cooker with the beef.  Mix and heat through a bit.  Serve immediately.

Primal Chicken Divan (Whole30 Compliant with One Omission)

Primal Divan

My sister-in-law is generally the instigator of our family’s marathon group text messages.  These text threads start out in one place and end up in an entirely different location…generally with at least one person using shouty caps involving the message “TMI!”  Seriously, we have been known to go from weather to Cosmo in three messages flat.  Anyway, while we were in Florida last week at Disney World (that’s why I haven’t posted lately…picture to follow), some of our family members in Arkansas were deciding what they wanted for dinner, and my SIL was the person to suggest Chicken Divan.  I had totally forgotten how much I used to love it…but it has bread crumbs and like 40 cups of sour cream, mayo, and cheese.  Yes, we eat a primal diet…but the amount of sour cream and cheese in that recipe is our dairy allotment for about six months, HA!

I looked up the recipe for Chicken Divan and started coming up with replacements to jot down for a shopping list.  The only thing that is a bit difficult to replace is the bread crumbs, solely because of their function in the recipe: they hold everything together.  You can add whatever you think might work; however, I just kept it without anything used as a binder.  It basically turned out as a loose casserole.  If I were to add something next time, I would probably add some roughly chopped potatoes (or sweet potatoes if you don’t do white potatoes).  This recipe is pretty forgiving, so add in whatever leftover vegetables you have laying around!  Also, if you omit the cheese, it becomes Whole30 compliant.

Primal Chicken Divan

2 pounds boneless/skinless chicken thighs or breasts

24-32 ounces chopped broccoli florets

1 yellow onion, roughly chopped

1/2 to 1 pound mushrooms, sliced thick

3/4-1 C chopped asparagus

3/4-1 C full-fat coconut milk

1 C shredded cheese

1 tsp sea salt

1 tsp garlic powder

1 tsp paprika

1-2 Tbsp sweet curry powder

3/4 C sliced almonds


1.- Preheat oven to 350.  Salt and pepper both sides of chicken.  Put chicken in stockpot and cover by about an inch with water.  Bring to boil and let simmer for 15-20 minutes (until chicken is cooked through).  Remove chicken from pot and set aside to cool.

2.- Add broccoli and asparagus to the same chicken water.  Cook about 5 minutes and then drain (for those of you playing the home game, that liquid is broth, should you want to save it).  Dice chicken and add to large bowl.  Add in broccoli, asparagus, mushrooms, onions, coconut milk, spices, and cheese.  Mix well.

3.- Pour bowl contents into a 9×13 greased baking dish.  Spread a little extra cheese (if desired) on top and then top with sliced almonds.  Bake 30-40 minutes.  Let cool for 5-10 minutes before serving.

Seasoned Goat Burgers (Primal)

Goat Burger

You read correctly…  GOAT BURGERS!  Don’t pay attention to the steamed broccoli I paired with these (though it was tasty).  We just got back from vacation a couple days ago, I’ve been sick, and we haven’t gone grocery shopping yet.  I would probably do these next time wrapped in butter lettuce with some salsa or guacamole, but you can do whatever you want!

I have this fantastic ground goat from our favorite farmer that I’ve been trying to figure out what to do with.  How good is the goat?  Well, JR didn’t even know it was goat until I told him.  Good goat should be…well, it tastes like goat.  It’s a relatively mild, quite delicate flavor.  It doesn’t taste like chicken, pork, lamb, or beef.  It tastes like goat.  I’ve had goat before that was pretty gamey and honestly tasted like some sort of super gamey lamb.  But this…this is another story altogether.  A word of warning: goat fat solidifies at a pretty warm temp, so if you cook these on the stove, pour the fat off the pan immediately after pulling the burgers out.  That is, if you want to clean the pan within the week.

Seasoned Goat Burgers

Serves 4

1 pound ground goat

1 small onion, finely diced

2 cloves garlic, minced

1 medium carrot, grated

1/2 C shredded white cheese (I used a mixture of sharp cheddar and Havarti, both from the Amish village near here)

1 tsp lemon juice

2 tsp Sriracha

1 tsp ground cumin

1 tsp ground coriander

1/2 tsp paprika

salt and pepper to taste

1-2 tsp bacon fat


1.- Mix everything except the bacon fat in a large bowl.  Use hands to combine well, working all vegetables and spices into the meat.  Form into four or five burger patties.

2.- Melt bacon fat in a large skillet over medium-high heat (you could also do these on a grill over medium-high heat if wanted).  When hot, add burgers and cook for 3-4 minutes on each side (ground goat should reach an internal temperature of 160).

A Primal Vacation

Okay…I managed to go on a 10-day vacation and stay compliant.  Yes, even in drive-thrus (that part involves a lot of boring, naked, grilled chicken and salad without dressing or fruit…but it can be done).  I didn’t take pictures of the fast food meals though.  They were too boring.  I took pictures of the food that I got at regular restaurants.

A caveat: if you are strictly Whole 30 or strictly Paleo, eating out will be harder.  Not impossible…but definitely harder than someone on a Primal diet.  So keep that in mind.

Texas Roadhouse

This was a meal from Texas Roadhouse (in Plano, TX).  It’s their 6 oz (I think it was 6) steak, medium rare, with steamed vegetables and a baked sweet potato.  I even managed to sit there in front of a basket of their rolls and homemade cinnamon butter without caving!


Breakfast at The Pressroom in Bentonville, AR.  Basically, deconstructed breakfast tacos.  Scrambled eggs, salsa, cilantro, sliced avocado, and a bowl of chorizo (I normally don’t like chorizo; however, this was delicious).  Breakfast seems to be the easiest meal to find while at a restaurant.  Every place that serves breakfast has eggs, meat, and vegetables.  Done.


A lamb salad plate from Taziki’s in Bentonville, AR.  The lamb on this salad was DELICIOUS.  The nuts were a great addition, as was the feta.  Even if I weren’t eating a primal diet, I would eat this salad for every meal of every day.

El Charro

A Mexican salad from El Charro’s in Joplin, MO.  I have been to this restaurant probably 500 times between when I was 12 and now.  I have only ever gotten one thing here: the chimichanga.  It is a delicious deep-fried, tortilla-wrapped, meaty piece of goodness, covered in a white cheese sauce and served with beans and rice.  This is the first time I got anything else.  It was really good!


This is one of the sizzling Bourbon Street something-or-others from Applebees in KC, MO.  It was decent.  It wasn’t the most delicious thing I’ve ever eaten, but it got the job done.  Protein + fat + veg = a happy person.


Finally, the Gyro Salad from Tasso’s in KC, MO.  I usually get the gyros here (we visit Tasso’s every time we visit KC…but it’s because of the belly dancer, not because of the food), but the salad was actually quite good.  It definitely made for a very happy tummy (more happy than when I used to have the regular gyros).

So that’s my 10 days in a very small nutshell.  We didn’t eat every meal out, so these pictures are most of the restaurant meals that I had.  We just got home tonight, and I’m super excited to get back to cooking at home.  This week has a lineup of things like goat, lamb, and beef!  Can’t wait!

Herb Roasted Chicken with Garlic Onion Gravy (Whole30 Compliant)

Herb Roasted Chicken with Garlic Onion Gravy

I’ve been trying to use whatever is in the refrigerator because we leave to go on vacation (to Kansas City) for a week and a half on Saturday.  After (what seems like) 30 days of thawing in the refrigerator, today my whole chicken was finally thawed!  I also had a small bunch of broccolini that needed to be used.  I never get tired of roasting chickens.  Seriously, as far as dinner prep goes, prepping (and to some extent, cooking) a chicken is pretty much the easiest thing you can do.  Well, other than ordering pizza.  My favorite way to prep a chicken for roasting is letting some Kerrygold soften (or get super impatient and nuke it for 5 seconds at a time until it starts to get soft), mash a bunch of herbs and spices into it, and rub it all over the chicken.  It tastes like…well, as George Takei would say:

Oh myyyyyyy.

The broccolini was just as easy, and took less than 10 minutes in the cast iron skillet.  I made the broccolini at the same time as the gravy for the chicken.  From beginning prep all the way to table, we were right around the ballpark of 90 minutes.  Not too shabby!  You could *probably* make this chicken in a crock pot, but don’t ask me about times.  I don’t like roasting chicken in the crock pot because even if I put it in a hot oven after it comes out (or under the broiler), the skin never crisps the way I want it to…and it always feels a little soggy.  If that’s your thing, have at it!

Herb Roasted Chicken with Garlic Onion Gravy

Serves 4

4-ish pound whole chicken, cavity rinsed and everything patted dry

2 Tbsp softened Kerrygold or ghee

2 medium yellow onions, cut into 8 wedges each

10-15 cloves of garlic, peeled (this is basically one whole head)

1 medium potato (if you don’t eat white potatoes, use 2 parsnips instead), cut into chunks

2 tsp paprika

2 tsp thyme

1 tsp basil

1 tsp oregano, 1 tsp (scant) ground black pepper

1 C cold water

2 tsp tapioca starch

1/2 tsp salt


1.- Preheat oven to 425.  Put chopped onions, chopped potatoes, and garlic cloves into a 9 x 13 pan.

2.- In a small bowl, put softened butter, paprika, thyme, basil, oregano, and pepper.  Mash it all together until it’s well combined.

3.- Rub butter mixture all over the skin of the chicken.  Feel free to rub some under the skin as well (you should have enough).  Place chicken directly on top of vegetables in the pan.  Bake 60-80 minutes (internal temp should be 165).

4.- Remove chicken to a cutting board and let rest while the gravy is made.

5.- Pour cold water into the vegetable pan and stir well, scraping as much off the bottom and sides as possible.  Pull out 1/4 to 1/2 C of the liquid and put in small bowl.  Pour the rest of the mixture into a sauce pan.  Put tapioca starch and salt into the reserved liquid and whisk until combined.  Pour this into the sauce pan with the rest of the liquid and stir to mix.

6.- Heat liquid over medium high heat until it comes to a boil.  Boil 1-2 minutes.  Ladle over chicken to serve (I ladled some one each piece of chicken *after* the chicken was on individual plates).


1 bunch of broccolini

1 Tbsp Kerrygold (or ghee)

1 clove garlic, minced

1 lemon, sliced

1/3 C chicken broth

salt and pepper, to taste

1.- Trim woody parts off the bottoms of the broccolini.

2.- Heat cast iron skillet over medium heat.  Add Kerrygold to skillet and let melt until shimmery.

3.- Add broccolini and toss to coat in the Kerrygold.  Let cook until starting to soften.

4.- Add garlic and lemon slices, tossing with broccolini.  Let cook until garlic is not quite browning.  Add 1/3 C chicken broth (it will steam and immediately start to evaporate.  Add salt and pepper.  Continue tossing until most of the liquid has evaporated and broccolini is bright green and desired consistency.  Serve!

Honey Lime Chicken

Honey Lime Chicken


I’m not going to label this one as Paleo, Primal, or Whole30…the problem with the category is the wine.  The chicken is marinated in a mixture of white wine, honey, lime juice, and ginger.  The wine is kind of on the line with any of these.  The recipe doesn’t fall into the Whole30 category–I can tell you that much.  I’m really not sure about the whole Paleo and Primal thing…if you ask 15 people where cooking with wine falls, you will get 20 different answers.  SO…because I only used 1/2 C of wine, I just won’t worry about where it falls, and I’ll enjoy the chicken!


Honey Lime Chicken

Serves 3-4

3 boneless skinless chicken breasts, cut in halves (or 6-7 thin chicken cutlets–I prefer using these because they cook faster and are better portion sizes)

1/2 C white wine

1/2 C honey

juice from one lime

1/2 tsp ground ginger

salt and pepper

preferred fat for cooking

1.- Place chicken in a resealable plastic bag.  In a small bowl, whisk white wine, honey, lime juice, and ginger.  Seal bag and turn to coat.  Put in refrigerator and marinate for at least two hours, turning occasionally.

2.- Heat fat in large skillet over medium-high heat.  Once the skillet is hot, put chicken in at least an inch apart from each other.  Cook 5-6 minutes, flip, and cook another 4-5 minutes, or until done (165 internal temperature).  The thicker pieces of chicken take a little longer to cook.

Paleo Breakfast Cups (Whole30 Compliant)


Paleo Breakfast Cups

These are something that I’ve seen 100,000 versions of on Pinterest; however, I’d never tried them until now.  I basically put together what I would normally put in scrambled eggs into a muffin tin that had ham in the cups.  So…let me clarify something about these being Whole30 compliant–technically, compliant lunch meat is VERY hard, if not impossible to find.  This is the only thing we use lunch meat for, so when we are on a Whole30, we usually avoid these.  If I really feel like making them (and they ARE delicious…so I would make them every day if I didn’t think I’d get sick of eggs every day LOL), I just get the best quality lunch meat that’s available.  Around here, that’s Boar’s Head…and I honestly can’t remember whether this “flavor” is totally compliant or not.  I get Boar’s Head Black Forest ham.  Never tried Boar’s Head lunch meat before?  You’re seriously missing out.  It’s delicious.  It’s more expensive, but it’s worth the price…ESPECIALLY the medium-rare roast beef.  Octothorpe DROOL.

You can add whatever you want to these, but here is what I used:

Paleo Breakfast Cups

Serves 4-6

12 slices Boar’s Head Black Forest ham

12 eggs

1/4 C chopped yellow onion

1/4 C chopped green onion

1/2 C chopped mushrooms

1/2 C chopped Roma tomatoes

2 cloves minced garlic

1/2 – 1 C chopped spinach

2 Tbsp chopped basil (or 2 tsp dried)

1/2 C canned coconut milk

salt and pepper

1.- Preheat oven to 425.  Oil muffin pan and place one piece of ham into each cup.  Press it down slightly so it resembles a cupcake liner.  If your ham (or whatever meat) is thin, use two slices.  A little bit of the egg mixture will seep out, regardless, but they’re easier to handle if there’s a little substance.

2.- Crack all eggs into large bowl.  Whisk until scrambled.  Add coconut milk and whisk to combine.  Stir in all add-ins and seasonings.

3.- Pour about 1/4 C or so of egg mixture into each ham cup.  Put in oven and bake 15-20 minutes, or until desired done-ness.  Figure on people eating two or three each.  Well…three if it’s the entire meal.  Two if there are side dishes involved!

Simple Grilled Chicken (Whole30 Compliant)


grilled chicken

So, I haven’t posted in just over a month because I somehow injured my knee and ended up having to have surgery.  Not fun.  I officially start physical therapy tomorrow, so we’ll hope the best for that!  All of the damage I’ve had in that knee leads me to believe that there’s lots of extra gelatin in my future!  I’ll definitely be making some more bone broth this week (and with a boat load of bones that I have from our favorite local farm, GRASSLAND OASIS).  As a side note: if you are in the general vicinity of San Antonio and looking for some paleo, primal, AND Whole30 compliant bacon…their’s is DELICIOUS!  Seriously…life-changing bacon.

All that being said, I haven’t been able to cook in almost a month.  I’m just now getting to the point where I can stand up (relatively comfortably) for enough time to cook…but last night I didn’t have to!  THE HUBBY made dinner for me!  We live on a university campus, so we don’t have a grill…but I love the quickness of being able to grill a piece of meat.  Enter: our newest kitchen purchase, the T-FAL OPTIGRILL.  We’ve been playing around with it for the last couple weeks, and it seems to work really well so far.  I’ll let you know later on if we end up hating it–but for now, we love it.


Simple Grilled Chicken (Whole30 Compliant)

Chicken leg quarters, rinsed and patted dry





1.- Preheat your grill.  Rinse chicken and pat dry with towels.  Slide a chunk or two of ghee under the chicken skin.  Sprinkle leg quarters with salt and pepper as desired.

2.- Slap those babies on the grill and cook until done!  (You want the internal temperature to be 165)


On the T-Fal, these take a little longer to cook because they aren’t an even thickness and they contain bones.  Just watch the temperature of the thickest part of the chicken.  For us, it took about 20-25 minutes for the chicken to be done all the way through.