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I hope you enjoy these Deep-Nutrition oriented, reader-submitted recipes!

…And if you have a favorite recipe you’d like to share, please email Dr. Cate. We love to learn new ways to make real food taste great! Thank you in advance for contributing!

The first one is actually celebrating a reader-submitted ingredient. The reader is Karl Holovach from They raise a very special kind of pork they call low-PUFA pork. And they were kind enough to send me a few samples to try. One was a pork chop, and it inspired Luke to create a new recipe. The chop was perfectly butchered with a lovely band of absolutely divine tasting fat and the meat was indescribably delicious. 

Here’s what it looked like before we cooked it.

Low PUFA pork chop from
Low PUFA pork chop from

Unfortunately, the after photo will have to wait until we make it again. Here’s Lukes’s recipe:

Luke’s: “Simple Pork Chop Recipe”

Brine recipe: two days in the refrigerator


20 peppercorns, smacked with the back of a chef’s knife
1/2 container of Penzey’s pickling spice
Juice of 1/2 medium-sized lime
Lime zest from a couple of medium limes
1 small squirt (half t-spoon) of honey
2 rounded t-spoons sea salt
2 Tbs. Kikkoman soy sauce
A few drops of liquid smoke

Additional for cooking:
1 medium onion
1 or two green bell peppers
2 cloves garlic
2 cups real fermented sauerkraut

Let the pork chops brine for a couple of days.

A few hours before cooking, remove chops from the brine and pat dry. Pat as dry as you can with paper towels. Put on a cooling rack (covered with a big metal mixing bowl to protect from pets and etc.) propped up on the side with a small plate or whatever to allow for airflow. Let them temper to room temp.

An hour before cooking the pork chops, lightly oil a green pepper or two and char for a few minutes in a toaster oven set on the highest setting (10-20 minutes depending on your oven). When there is just a light char on some of it that’s good. Turn it a few times to blacken spots on a few sides. Maybe 20% totally black is a goal.

Next, heat a frying pan to medium-high then had a teaspoon or two of olive oil—very little, because you want to get some char on the onion you’re about to add to the pan.

Add a medium onion, sliced through (not diced). Get a little bit of dark-brown char and then add a little more olive oil. Then turn down the heat to medium-low.

Add the chopped/rough cut green bell pepper/s and saute with the sauerkraut all together with the onion. Don’t worry about too much liquid from the sauerkraut; it’ll evaporate away in a couple of minutes. Stir periodically so there’s no sticking to the bottom.

Preheat a separate pan (stainless or carbon steel) on the stovetop, medium-high heat. When hot, add either olive oil or peanut oil or bacon fat or some combination of each, considering flavor.

When searing the pork chops, use tongs to sear the heck out of the fatty side until almost crispy. This renders the fat which releases into the pan for the searing.

Keep stirring the onion/sauerkraut mixture to caramelize rather than burn. At this point, if you have some chicken stock and/or white wine lying around, you can add that to the mixture and reduce. Do both, if you have them.

Once all sides of the pork chops have gotten a nice sear (a little browned), it’s time to get it in a 350 f. oven for about five minutes. It’s so easy to overcook a brined pork chop (or brined anything) because the water drawn into the meat accelerates the cooking and the “carryover” cooking. It’s astonishing how quickly this can happen with anything brined, so err on the side of undercooking. You can always pop it back in for two more minutes.

For serving, consider fine-diced cilantro and a couple of wedges of lime.

Don’t forget you’ve got several sources of salt/seasoning: The brine. The sauerkraut. The Tbs. of soy. So it’s easy to over-season. Taste as you go, but err to the side of caution when it comes to salt, and err to the side of undercooking when dealing with a brined piece of meat.

If you can, please purchase from conscientious purveyors of meat.


This Carne Asada comes from Adriana, who emailed me to ask about cooking meat in a pressure cooker (see comment under this post) and generously shared her favorite “fast” slow-cooked meal:

I cook everything in the pressure cooker. I love cooking black beans and chickpeas in just 4 minutes!!! One of my favorite recipes is my mom’s Carne Assada. Here is the recipe for you to share with your readers. 2 lbs Shank or Chuck 3 bay leaves juice from a lime 4 large onions 2 cloves of garlic 1 teaspoon of salt 1 teaspoon of pepper Warm water or broth Wash meat with cold water than perforate meat with a fork or knife so that the seasoning gets into the meat. Add garlic, lime juice, salt, pepper and bay leaves to meat and let it sit in the fridge overnight (optional) Brown meat on each side in skillet or on the grill on high. Do not cook meat, just brown the sides. Once the meat is brown on each side add onions and water or broth just to cover half of the meat and cook in the pressure cooker for 25 minutes. Open pressure cooker and continue cooking meat until liquid is almost gone or thickened and onions are golden brown Serve with potatoes, carrots, broccoli and salad :) This next recipe for pickles comes courtesy of Kerry of Manchester, NH who reports that she’s been working hard at her nutrition and enjoying cooking so much that she no longer has hypertension, diabetes, or arthritis! Thank you, Kerry, I hope we’ve saved you lots on your medical bill for the year!

Half-Sour Lacto-Fermented Pickles
8 large, clean cucumbers
5 cloves peeled garlic (or scapes if you have them)
2 dried hot peppers
one bunch of fresh dill
1 tablespoon whole yellow mustard seed
4 cups of filtered water
4 tablespoons sea salt
one very clean 1/2-gallon jar and lid
Mix the salt and water in a glass and set aside. Clean and halve or quarter the cucumbers, coarsely chop the dill, and trim the garlic. Arrange the cucumber spears in the jar as tightly as you can, and add the dill, garlic, and peppers in odd spaces. Cover the cucumbers completely with brine and top with the mustard seeds and extra water if needed.
Leave the pickles to ferment on a countertop for at least 24 hours, or until they are sour to your liking. For fully pickled cucumbers, you’ll need to wait up to five.

















Making Roux



You lika tha sauce! Luke’s simple brown-stock based gravy





To a small saucepan and add 1 Tbsp butter and about half that amount of flour–any type will do (At Sean’s we used spelt flour and it came out delish). Cook flour and butter together at medium low, stirring constantly, until the flour starts to change color. This takes a few minutes and you need to watch closely. Make an “amber” rue by letting it turn to a little deeper brown that “blond”–that would be a “blond” rue–and then put a cup or more into the pan and keep stirring until dissolved. Let sit on low heat for 2-5 mins and just before serving you can finish it it by “mounting” with a little dab of butter into the hot sauce. Optional Flourishes: You can add a Tbsp or two of wine and/or tomato product to bring the acid up. Season with sea salt and, if you like pepper. Stir in some fresh parsley if you have some. Pour sauce onto and around the steak!


Revolution Rolls: When you gotta have a bun…or a sandwich…or a pizza



Revolution Roll, made in a Muffin-Top tin, can also be made on cookie sheets but come out much flatter



This recipe can revolutionize your low-carb cooking, but it’s a bit tricky  and you need to be careful with substitutions so that you get the durability you need for a sandwich type experience and not just a crispy crumble. I’m including this link to a video, scroll down to see it, and a conversation about some troubleshooting. I’d advise avoiding the recipe that calls for mayo and cottage cheese, and working with sour cream or ricotta instead. Also, for a more ‘bready’ texture, why protein powder helps, and muffin-top tins rather than a plain cookie sheet gives a better shape, rather than a super flat shape, according to some. Remember, there’s no need for sweetener if you’re going to be using this for burgers, pizza…anything savory rather than sweet.

Basic Diet Revolution Rolls

Modified from the 1972 Dr. Atkins Diet Revolution book

Makes 6 rolls

Butter or bacon grease if not using nonstick pan

3 eggs separated

1/4 teaspoon cream of tartar

3 tablespoons cottage cheese

1. Preheat oven to 300°F.

2. Separate eggs very carefully (make sure that none of the yolk gets into the whites.)

3. Greased or teflon cookie sheet.**

4. Beat egg whites with cream of tartar until whites are stiff but not dry.

5. Fold in yolks and cottage cheese (Be extremely careful not to break down the egg whites. Mix for no more than 1 minute.)

6. Place the mixture carefully on the baking sheet, gently putting one tablespoon full on top of another until each “roll” is about 2 inches high. Repeat this until you have 6 piles.

7. Place the cookie sheet in the oven and bake for about 1 hour.****

Total carbs 3.1; grams per serving .5


NOTES since its publication:

**muffin top pan and small Wilton cake pans work fantastic for these rolls

***recommend blending these ingredients together first before folding in

****cooking times in variations range from 30 minutes to 1 hour


Cloud Bread

The below message comes from Lily, who sent me this lovely email with permission to reprint her recipe here. But I’m going to make you click over to her site for more details since it’s so much easier than reposting all her lovely photos.

I’m a big fan of your work! I read Deep Nutrition in early 2019 and have seen amazing improvements in my family’s health. We’ve been (almost) entirely vegetable oil free ever since.

I made this recipe recently and took a bunch of pictures which I have on my blog at I thought you might want to link to my page instead of the broken link. You also have my permission to use any of my pictures of the recipe on your site if you’d like.

Thanks for keeping us healthy!

-Lily ( )

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