MILK TO MEAT

Nourishing Your Little One From The Start

A
COMPLETE
GUIDE TO
STARTING
SOLIDS:
A MEAT-
BASED
APPROACH

AN EVIDENCE BASED GUIDE TO

NOURISH, INFORM & ENCOURAGE FAMILIES
THROUGH ANCESTRAL WISDOM
ONE MEAL AT A TIME

IZABELLE MALMBERG
TABLE OF CONTENTS
INTRODUCTION 5-7
BREASTFEEDING & FORMULA 8-9
GETTING STARTED 10
A meat-based approach 11
Fat and protein in kids health 12
Why fat is your new best friend 13
Benefits of a meat-based diet 14-16
BABY LED WEANING: STARTING SOLIDS 17
Why do we start solids at 6 months? 18-19
BLW: Practical Tips 20-21
Signs your baby is ready for solids 22
Feeding Schedule & How many meals 23
GUT HEALTH 101 24-27
BABY LED WEANING OR PUREE? 28-33
Transitioning to BLW from purée 33
BABY LED WEANING: BASIC SAFETY 34-36
CHOKING VS GAGGING 37-38

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TABLE OF CONTENTS
INFANT & TODDLER FIRST AID 39-40
ADAPTING FOODS FOR SAFETY 41
WHAT TO AVOID 42-44
FINGER FOODS 6 MONTHS + 45-48
INTRODUCING ALLERGENS 49-55
MY MEAT-STOCK GUIDE 56-82
WHAT TO EXPECT MONTH BY MONTH 83-86

ADAPTING FOODS 87-90

FRUIT & VEGGIES 91-98
FERMENTED FOODS 99-105
INFOGRAPHICS 106-113
HOW TO CUT & SERVE MEAT AGE BASED 114-123

BEST FIRST FOODS FOR BABY 124-127

LIVER BENEFITS, SAFETY AND MEALS 128-134
SNACK IDEAS / ON THE GO 135
BABY LED WEANING: BASIC SAFETY 134-137
BUDGEE VALLEY BEEF 138

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TABLE OF CONTENTS
RECIPES 139-269
NATURAL REMEDIES 270-272
BEEF TALLOW 273-280
WHAT’S NEXT? 281-284
REFERENCES 285-287

4
 Welcome
Hi there!
I'm Izabelle, “The meat based nutritionist”. Thank
you for being here! I am a passionate mother,
nutritionist & coach, advocating for meat-based
nutrition and mum’s + bubs wellness. I hold a degree
in Nutritional Medicine, licensed personal trainer & I
am also a qualified chef. With a decade of
experience in the healthcare industry and a
personal journey marked by a meat-based diet
transformation, I'm dedicated to empower women,
particularly mothers & their children, on their path
to vibrant health and vitality, using real nutrition &
ancestral wisdom!

The information provided in this guide comes from my own, personal

perspective, research based on “Carnivore / Animal Based and Ancestral” nutrition,
my background in Nutritional Medicine & just common sense! Please take any advice
that aligns with you and your family, and leave the rest! I am here as a guide only.
Please note, this is strictly no medical advice.
First and foremost, I have had the pleasure of starting solids with two, (soon three!)
babies, with one being purely carnivore from 6-12 months of age!
I am passionate about using real food to heal, support and nourish mums & bubs, as
I believe it is the key foundation for optimal health.
When it came to making this guide, I approached it from a baby led weaning
(BLW) angle, meaning no purées, baby eats what the family eats, you may have
to prepare it slightly different depending on bubs age. Please go over the signs
for readiness before starting solids, it is also recommended to do a CPR course
for infants. I always encourage you to trust your gut & do what YOU feel
comfortable with. Mealtime should be fun, nutritious & relaxed. If you decide
to do puree, that is OK, use the same knowledge and recipes from this guide
and adapt to purée!
Thanks again for your support!

Izabelle Malmberg
@themeatbasednutritionist 5
 Milk To Meat
Feeding Our Boys:
A Journey of Discovery and Adaptation
As parents, navigating the world of nutrition can be both rewarding and
challenging. With our two sons, we embarked on a journey filled with
twists, turns, and plenty of surprises—a journey that taught us valuable
lessons about nourishment, preferences, and the importance of
listening to our children's intuition. Babies are smart & their bodies
alike.

With our first son, we approached feeding with the best intentions,
aiming for a "balanced clean diet" filled with vegetables, moderate
protein, and wholesome foods we believed were the best of health. Like
many toddlers, he started off eager to explore new flavors and textures,
but as time went on, his interest in vegetables waned, and he
developed a penchant for carb-heavy foods and, not very surprisingly,
tomato sauce became his obsession (hello sugar!)! We found ourselves
resorting to creative tactics to sneak veggies into his meals and coax
him into eating the protein-rich foods we knew were essential for his
growth and development.

With the arrival of our second son, we decided to take a different

approach—one that prioritized meat and fat as the cornerstone of his
diet. Embracing a carnivore lifestyle alongside breast milk from 6 to 12
months, our little one quickly developed a love for all things meat-
related. From eggs and steak, organs and meat-stock, to prawns and
butter, he relished in the rich flavors and nourishing goodness of
nutrient-dense animal products. While he enjoyed the occasional fruit
and fermented foods after 1, his main meals are undeniably meat-
focused, and he never shied away from his favorite protein sources
(unless he was under the weather, of course!).

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 Milk to Meat
Feeding Our Boys:
A Journey of Discovery and Adaptation
Now, as we navigate the transition with our eldest towards a more
meat-centric diet, we find ourselves adapting recipes and providing
gentle encouragement around the importance of protein and fat.
We've discovered that hunger is a powerful motivator, so we've made
a conscious effort to minimize snacking and ensure he's hungry
enough to embrace his main meals with enthusiasm. His lunchtime
favorites at kindy now include sausages and fruit, accompanied by a
dollop of low-carb sauce—though his younger brother couldn't care
less about the sauce!

As we eagerly anticipate the arrival of baby number three, we're

committed to continuing our journey of meat and fat-heavy
nourishment. With a focus on protein, iron, and zinc-rich foods from
the start, we aim to cultivate a deep appreciation for meat and fat,
laying the foundation for a lifetime of optimal health and well-being.

In the end, our journey has taught us that nature is clever, our bodies
knows what foods are the most beneficial for us, if something taste
good we should eat it, when hungry until full! Keeping processed foods
and carb-heavy foods away from young babies until later seem to be
the best way to ensure a preference for protein and fat.
And through it all, we'l are grateful for the opportunity to educate and
nurture our boys, one meal at a time using ancestral wisdom
& nourishment.

Happy Cooking
Izabelle Malmberg
@themeatbasednutritionist

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 Milk to Meat
BREASTFEEDING & FORMULA

8
 Milk

When introducing solids to babies around 6 months of age, it's crucial to

emphasize that breast milk or formula should remain the primary source
of nutrition until at least 12 months. According to the World Health
Organization (WHO), extended breastfeeding for a minimum of 2 years is
recommended for optimal infant health and development.
Breastfeeding provides numerous benefits beyond nutrition, including
immune system support, bonding between mother and baby, and
protection against infections and chronic diseases. Additionally, breast
milk adapts to meet the changing needs of the growing baby, providing
the perfect balance of nutrients. It's important to promote and support
breastfeeding initiation and continuation, as it plays a vital role in the
long-term health and well-being of both mother and child
(19,20,21,22,23).

We recognize that the decision to breastfeed or use formula is a

personal choice that should be made based on what works best for you
and your family.

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 Milk to Meat
GETTING STARTED

Nourishing Your Baby

From The Start

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 Milk to Meat
A MEAT-BASED APPROACH

Welcome to my complete guide on introducing solids using a meat-

based approach for babies and understanding the critical role of
protein and fat in infant and toddler health, growth & development.
As a meat-based nutritionist with a focus on mum’s and bub's
wellness, I am thrilled to share insights and practical tips to support
you on this exciting journey of nourishing your little one.

Understanding the importance of bio-available protein & fat:

As parents, we strive to provide our babies with the best possible
start in life, and nutrition plays a crucial role in their growth and
development. Protein and fat are two essential macro-nutrients that
are particularly important during the early stages of infancy. Bio-
available simply means: The ability of a food to be absorbed and used
by the body. Animal protein & fats have high bio-availability, whereas
plant protein & plant fat have low bio-availability (1).

A meat-based diet offers numerous benefits for babies, providing a

rich source of essential nutrients that are vital for their growth and
development, they are also very well-tolerated. Unlike traditional
approaches to starting solids, which often rely heavily on fortified
grain-based cereals and purée, a meat-based diet offers a nutrient-
dense alternative that is well-suited to the needs of growing infants.

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 FAT & PROTEIN IN KIDS HEALTH
Facts

PROTEIN FAT
Protein serves as the building blocks for Fat is another key nutrient that plays a
critical role in brain development, cognitive
growth & development, supporting the
function, and nutrient absorption. Healthy
formation of muscles, tissues, and
fats found in meats, eggs, and dairy
organs. In meat-based diets, high-quality products provide essential fatty acids such
animal proteins provide essential amino as omega-3 and omega-6, which are crucial
acids that are vital for cellular repair, for brain health, endocrine health such as
immune function, and overall health(1,2). the production & function of hormones, &
nervous system function (3).

PROTEIN FAT
Animal proteins are extremely nutrient- Including sources of healthy fats in
rich, easily digested & absorbed your baby's diet will support optimal
compared to plant protein, making brain development and help lay the
them a superior source of protein. foundation for lifelong health and
Introducing protein-rich foods to your well-being (3).
baby's diet can help promote healthy Butter Grass fed beef Tallow
growth and development from the very Eggs Sardines Cream
beginning (1,2). Salmon MCT Oil Marrow

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Benefits of a Meat-Based Diet

Let’s take a closer look at the benefits of fat and where we can find
fat from natural, high quality foods!

Why Fat Is Your New Best Friend

And nope, we're not talking about “vegetable fat". Animal fat has been
vilified for more than 50 years by a mix of poorly constructed and
misunderstood research work. Our body needs fat, in particular
cholesterol. Did you know your cholesterol and triglycerides naturally rise
during pregnancy? This is because they are needed for the growth and
development of the baby. We even make around 70% or more of the
cholesterol in our body, that is how important cholesterol is (4)!

Cholesterol build the structure of cell membranes, new tissue and repair
damage to existing tissue. It makes hormones like oestrogen, testosterone
and adrenal hormones. It helps your metabolism work efficiently &
cholesterol is essential for your body to produce vitamin D (4)!

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Benefits of a Meat-Based Diet
Studies show eating a diet rich in animal fats reduces the risk of chronic
illnesses, including diabetes and heart disease (5). Include fat in each meal
for bubs (and yourself). Example: Add butter to your meat, cook in butter
or tallow, heavy cream in coffee (adults only), eggs as a snack or in
smoothies (yolk only), or use egg yolk as dipping sauce! Here's a breif
rundown of what each fat offers:

BUTTER EGGS TALLOW

Provides: Provides: protein, Provides:
butyric acid / cholesterol, saturated fats, Vit
butyrate choline, iron, zinc, A, D, E K, Choline,
Benefits: Butyric Vit D & A, + B12, K2, CLA,
acid is the Phosphorus & Omega 3's, stearic
preferred fuel more! acid & more!
source by the Benefits: Eye, Benefits: Heart,
large intestine’s heart & brain Metabolic, Skin &
endothelial cells. health, anti- Absorption-
Promotes a inflammatory, enhancing
healthy gut! Supports Immune benefit. Lowers
Foods: Grass & hormonal risk of CVD, type 2
fed butter, health diabetes, insulin
cheese and Foods: Eggs resistance.
cream. (Chicken, duck Foods: Grass-fed
etc) tallow

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 Milk To Meat
Benefits of a Meat-Based Diet

MILK & CHEESE FATTY RED MEAT

Provides: saturated fat, Provides: iron, zinc,
butyrate, CLA, calcium, protein potassium, B6 & B12, niacin,
& more! fat, omega3&6, protein, Vit A,
Benefits: Feeds gut flora, brain D, choline & more!
energy, building blocks for Benefits: Heart, brain & vision
hormones, enzymes & tissue health, growth & repair,
Foods: Grass fed butter / all strong teeth & bones,
dairy. hormone regulation, skin hair
& nails
Foods: All red meat.

By offering animal foods first, you are promoting:

Optimal Nutrient Absorption: As baby reach 6 months of age, their
iron requirement goes up (6), the best way to support baby here is to
offer natural, iron-rich food, aka animal foods like red-meat, eggs &
meat-stock, organs & bone-marrow (7). The high bio-availability of
nutrients in meat makes it an ideal choice for babies who are just
beginning to explore solid foods. The iron, zinc, vitamin B12, and other
essential nutrients found in meat are readily absorbed by the body,
supporting optimal growth and development during this critical
period (8). With iron needed to support development of the nervous
system, erythropoiesis, and other critical aspects of growth and
development, iron requirements for 6–12-month old infants are the
highest in life, at 1 mg/kg per day (6).

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 Milk to Meat
Benefits of a Meat-Based Diet
Support for Gut Health:
Protein and fat from animal sources also play a crucial role in supporting gut
health and digestion in babies. The amino acids and fatty acids found in
meat help nourish the gut lining, promote the growth of beneficial gut
bacteria, and support a healthy immune system (9). Introducing meat-based
foods early in your baby's diet can help lay the foundation for lifelong
digestive wellness.

Nourishing Your Baby: Exploring Baby-Led Weaning

Baby-led weaning is a feeding approach that empowers babies to explore and
self-feed solid foods at their own pace, bypassing traditional purées and
spoon-feeding methods. By allowing babies to grasp, touch, and taste a
variety of whole foods, baby-led weaning promotes independence, sensory
exploration, and the development of oral motor skills (10).

Benefits of Baby-Led Weaning:

Development of Motor Skills: Baby-led weaning encourages the
development of fine motor skills, hand-eye coordination, and chewing
abilities as babies learn to grasp and manipulate food on their own (10).

Self-Regulation: By allowing babies to control their own food intake, baby-

led weaning promotes self-regulation and helps prevent overfeeding,
fostering a healthy relationship with food from an early age (10).

Exploration of Texture and Flavor: Babies experience a diverse range of

tastes, textures, and flavors through baby-led weaning, fostering a sense of
curiosity and adventurous eating habits (10).

Family Mealtime Participation: Baby-led weaning promotes inclusivity

and family mealtime participation, allowing babies to join in on shared
meals and explore a variety of nutritious foods alongside their caregivers
(10).

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Milk to Meat
BABY LED WEANING

Babies are born

learners, not feeders

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 Milk To Meat
Starting solids

Why do we start solids at 6 months?

Iron plays a crucial role in a baby's development both in utero and
during the first six months after birth. During pregnancy, the fetus
accumulates iron stores primarily in the third trimester, as the mother's
iron stores decrease. Adequate maternal iron intake is essential to
support this process. After birth, a term baby's iron stores typically last
for about six months. Breast-milk provides a readily available form of
iron, and exclusively breastfed infants usually receive sufficient iron
during this period. For formula-fed infants, iron-fortified formula
ensures adequate iron intake. Introducing iron-rich complementary
foods around six months of age helps replenish iron stores as breast
milk or formula alone may not meet the growing infant's iron needs.
Thus, both prenatal maternal nutrition and appropriate feeding
practices in the first six months postpartum are vital for building and
maintaining a baby's iron stores.

You may have heard the saying, “Food before one is just for fun”,
and it’s not completely true. The main reason we start solids around 6
months of age and when all signs of readiness has been met, has to do
with nutritional requirements. Around 6 months of age, a baby's iron
stores from birth begin to deplete (6, 10). Introducing iron-rich solid
foods helps meet their increasing nutritional needs and supports
healthy growth and development. Fortified products like rice meal, or
even iron supplements, is not a good source of bio-available iron and
may cause gastrointestinal upset in babies (11).

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 Milk To Meat
starting solids
Solids at 6 months, not 4 months, here is why:
Starting solids at around 6 months of age, rather than 4, is
recommended by healthcare professionals for several reasons backed
by evidence-based research.

Nutritional Needs: Breast milk or formula provides all the necessary

nutrients for infants up to 6 months of age. However, as babies grow,
their nutritional requirements change. Introducing solids around 6
months ensures they receive additional nutrients such as iron, zinc, and
certain vitamins (19).

Gastrointestinal Development: Around 6 months, bubs digestive

systems are more mature. Their intestines have developed the
enzymes necessary to digest a broader range of foods, reducing the risk
of digestive issues or food intolerance's (12).

Reduced Allergy: Introducing solid foods too early may increase the risk
of allergies and autoimmune diseases. Waiting until around 6 months
can help reduce this risk, as bubs immune systems are more developed
by then (20).

Developmental Readiness: Most babies have developed the motor

skills necessary to sit up with support and coordinate their mouth and
tongue movements to swallow solid foods by 6 months of age. This
readiness ensures a smoother transition to eating solids (29).

Breastfeeding Continuation: Delaying the introduction of solid foods

until around 6 months encourages continued breastfeeding, which
provides numerous health benefits for both mother and baby (21).

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 Milk To Meat
starting solids
Practical Tips for Introducing Solids:
As you embark on the journey of introducing solids to your meat-based baby, here are
some practical tips to keep in mind:

Start Slowly: Begin with small amounts of meat-based foods like soft, cooked meats
and gradually increase the variety and texture as your baby becomes more
comfortable with solid foods.

Choose Quality Sources: Opt for organic, grass-fed meats and pasture-raised eggs
whenever possible to ensure the highest quality and nutrient content for your baby.

Be Mindful of Texture: Pay attention to your baby's cues and preferences when it
comes to texture. Experiment with different textures, from smooth yogurt, to soft
chunks of slow cooked meat, to finger shape strips of eggs, to help develop their
chewing and swallowing skills.

Offer Variety: Introduce a variety of meats, including beef, poultry, lamb, fish, dairy,
organ meats & bone broth + meat-stock to expose your baby to different flavors and
nutrients. Aim for a nutrient rich diet that includes a variety of protein sources, and
fats. Chose local, seasonal & spray free plants when possible when you include them.

Stay Responsive: Pay attention to your baby's hunger and fullness cues, and allow
them to guide their own eating habits. Offer meals and snacks at regular intervals and
trust their innate ability to self-regulate their food intake.

By prioritizing protein and fat-rich foods in your baby's diet and embracing a meat-
based approach to starting solids, you can provide them with the essential nutrients
they need to thrive and lay the foundation for a lifetime of health and wellness.

In the following sections of this guide, we will delve deeper into the practical aspects
of starting solids for meat-based babies, including baby led weaning, signs of
readiness, recipe ideas, feeding schedules, and troubleshooting common challenges.

Get ready to embark on this exciting journey of nourishing your baby with wholesome,
nutrient-dense foods that support their growth, development, and well-being.
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 Milk to Meat
Baby led weaning

Make sure baby is supported in a high chair and not slouching down.
You can roll up a towel behind Bub if the chair is very big . Some also
prefer feet support which you can add to most high chairs.

Prepare to get messy! We undressed our babies for meals when it’s
warm enough, that way you can quickly wash them off in the bath
afterwards.

We used plastic chairs that can easily be wiped down, and sometimes
placed an old shower curtain on the floor for when baby drops or
throws food on the floor. If you have a dog they may clean up for you!

Throwing food and playing with food is part of learning. You may feel
frustrated and the best thing to do if they don’t seem interested at all,
is to leave the food for now and try again later or the next day.

Sometimes spoons can be helpful. We pre-loaded

them around 8-9 months old with for example
yogurt. Baby would pick up one spoon and bring to
their mouth. I would load another one while they
were eating. Two spoons are better than one!

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Signs Your Baby is Ready for
Baby-Led Weaning:

Reach & Grab:

Baby is able to pick
up objects and bring
Head Control:
to mouth
Able to hold head
upright and steady

Baby has lost their

tongue thrust reflex

6 months +
Starting earlier than
Sitting: this can cause
Baby can sit with digestive upset &
minimal support. This increase risk of
is important so baby allergy
Interest:
can cough up food if
Baby watches you eat,
needed
mouths for food,
or leans forward for it
source: (10)

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Baby led weaning
Feeding schedule
Personally, I do not recommend having a set schedule. As a general
rule, feed baby your milk / formula first, then solids, however this may
not work for everyone. Do what works for you and remember, solids at
this age is complementary, milk is the most important food until 12
months +.

How many meals?

This can also be individual, remember we don’t want to overload their
digestive system. Here is what I have done with my boys:

6-8 months 8-10 months 10-12 months

1 MEAL 2 MEALS 3 MEALS

When To Offer cuttlery
You can start offering cutlery at any age you wish. With my first we
offered around 10-12 months, however I realized if I offer them earlier,
they get more practice and will use them sooner! This includes open
cup, spoon, fork, we never did knifes much, again up to you!

Play Is Part Of Learning

Throwing food and playing with food is
part of learning. If baby don’t seem
interested at all, leave the food for now
and try again later or the next day. It may
feel frustrating but it’s completely
normal.
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Milk To Meat
GUT HEALTH 101

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GUT HEALTH 101

Babys digestive tract is different to an adults

Digestion for babies aged 6-12 months, and even
toddlers, differs significantly from that of adults in
several ways, lets see how!

Enzyme Production: Babies have lower levels of certain

digestive enzymes compared to adults. For instance,
they produce lower levels of amylase, which is
responsible for breaking down carbohydrates. This
means that certain foods may be more challenging for
babies to digest effectively.

Stomach Capacity: Babies have smaller stomachs than

adults, which affects the amount of food they can
consume in one sitting. Their stomachs may fill up
quickly, leading to more frequent feedings throughout
the day.

Gastric Acid Production: The production of stomach

acid in babies is lower than in adults. This can affect the
breakdown of proteins and increase susceptibility to
bacterial infections from ingested pathogens.

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GUT HEALTH 101

Overall, while babies' digestive systems share similarities with adults,

there are distinct differences that reflect their developmental stage and
nutritional needs. It's essential to consider these differences when
introducing new foods and monitoring their digestive health during the
early stages of life.

Intestinal Permeability: The intestinal lining of babies is more

permeable than that of adults. This increased permeability can allow
larger molecules to pass through the gut lining, potentially triggering
immune responses or food allergies. As they grow older, their gut lining
will become less permeable.

Introduction of Solid Foods: Between 6-12 months, babies transition

from a primarily liquid diet (breast milk or formula) to solid foods. This
transition requires the development of new digestive capabilities,
including the ability to break down and absorb nutrients from solid
foods. Starting slow and not over-feeding bub should be focus here.

Development of Gut Microbiota: During the first year of life, the

composition of a baby's gut microbiota undergoes significant changes.
Factors such as mode of delivery (vaginal birth or cesarean section),
feeding method (breastfeeding or formula feeding), and early dietary
exposures influence the establishment of a healthy gut microbiome.

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GUT HEALTH 101

Bone broth & Meat Stock

Meat stock and bone broth are nutrient-rich liquids made from
simmering meat bones, connective tissues, and vegetables in water over
a long period. These traditional foods have been valued for their
nourishing properties and are known for their benefits in supporting gut
health and immune function.

Benefits of Bone broth & Meat Stock

Gut Healing: Meat stock and bone broth contain gelatin, collagen, and
amino acids that help repair and soothe the gut lining, making them
particularly beneficial for babies with digestive issues or sensitivities.

Rich in Minerals: Bone broth is rich in minerals such as calcium,

magnesium, and phosphorus, which are essential for bone health,
growth, and development in babies.

Easy to Digest: The gentle cooking process breaks down tough

connective tissues and makes the nutrients in meat stock and bone
broth easy to digest and absorb, making them ideal first foods for
babies.

In the following sections of this guide, we'll explore practical tips for
introducing meat-based foods, basic safety, why we skipped purée, the
difference between meat-stock & bone broth, and incorporating these
nutrient-rich foods into your baby's diet to support their growth,
development, and overall health and much more! If bub suffers from
allergies, meat-stock is a must!

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FEEDING METHODS

BABY LED WEANING

OR PUREE?

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Why we skipped purées

Pureed foods serve a valuable purpose for individuals who struggle with
chewing, yet for most six-month-old babies, there's no more necessity
for their food to be pureed than there is for most adults. While some
mashed or pureed foods are common in family meals (such as thick
soups, yogurt, soft mashed potatoes, etc.), relying solely on this form of
presentation for babies can pose challenges. The smooth consistency of
pureed or mashed food allows it to be easily sucked off a spoon without
the need for chewing (10).
If a baby doesn't get the chance to explore chewable foods shortly after
turning six months, their chewing skills might not develop as well.
Introducing textured foods closer to a year or later could make handling
lumps more challenging, similar to postponing a child's ability to walk
until they're three. Learning to chew properly is crucial for many reasons,
like ensuring safe eating habits and fostering healthy jaw development
(10).

Babies tend to adapt to handling lumps more effectively and rapidly

when they can self-feed. This is because it's easier to manipulate and
chew food when it's initially positioned at the front of the mouth. Foods
administered by spoon often bypass the front of the mouth, being drawn
directly to the back where they're less maneuverable and potentially less
safe (10).

Taj first meal was slow

cooked beef cheeks!
Simple, soft and nutritious.
(Picture what’s left of it)

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Why we skipped purée

Our mouths are designed to masticate food through chewing.
Thoroughly chewed food is more easily processed by the stomach
compared to hastily swallowed purées, as the mixing with saliva initiates
the digestive process, particularly for starchy foods. Babies offered
solid pieces of food and encouraged to eat at their own pace tend to
engage in prolonged chewing before swallowing, thereby facilitating
optimal digestion (10).

There is more info on teeth and baby led weaning further back in the
guide. As always, if you feel anxious about something, the best power is
knowledge! Take a first aid and CPR course for babies, chose foods you
feel comfortable with, and trust your baby.

If you want to learn more about baby led weaning specifically,

download Baby led weaning: Helping your baby love good food, by Gill
Rapley & Tracey Murrkette (10) online through Amazon & Kindle! I
highly recommend buying this book! It taught me so much in my sons
first journey to starting solids, baby led weaning style.

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The thing about spoon feeding

Spoon-feeding isn't inherently negative; it's just not essential. While
many infants who are spoon-fed transition to enjoying meals without
issues, this method carries potential drawbacks absent in Baby-Led
Weaning (BLW). This is partly due to the texture of pureed or mashed
foods and partly due to the baby's control over their eating:

Many spoon-fed babies experience gagging when introduced to lumpier

or mashed foods. This occurs because as they suck food off the spoon,
they trigger their gag reflex. Compared to self-feeding, it's harder for a
spoon-fed baby to learn how to avoid gagging, often leading them to
reject the spoon altogether (10).

Being spoon-fed by someone else means the baby lacks control over
their eating pace and quantity. The nature of sloppy food encourages
quick swallowing, and there's a temptation to coax the baby into "just
one more spoonful." Babies may consume more than necessary,
hindering their ability to recognize fullness and potentially fostering a
lifelong issue with overeating (10).

Breast milk or formula is the primary source of nourishment for infants

under one year old, being richer in nutrients than solids. Overfeeding
solids can reduce the baby's appetite for breast milk or formula, leading
to potential nutrient deficiencies. Moreover, spoon-feeding may not be
as enjoyable for the baby as self-feeding, as babies naturally desire to
explore and engage in the feeding process themselves, fostering a
positive relationship with food and increasing the likelihood of enjoying
a variety of tastes and textures (10).

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 Milk To Meat
The thing about spoon feeding
This doesn’t imply that BLW infants will never encounter mushy foods or
learn to use a spoon. Babies possess a natural inclination to mimic those
around them, so if you and your family use utensils, your baby will likely
want to experiment with them too. Some babies demonstrate the ability
to feed themselves with a pre-loaded spoon from an early stage, while
others quickly grasp the concept of "dipping" spoons. Additionally, as
we'll explore, there are numerous other methods by which babies can
handle soft, sloppy foods. The issue lies not with the spoon itself, but
rather with who is in charge of it (10).

Empowering your baby to control her own feeding enables her to

sample new foods at the front of her mouth and expel them if they are
not to her liking. Unlike a spoonful of pureed food, which is more
challenging to remove, a baby can easily reject food she dislikes. It's
evident how this dynamic could lead to babies rejecting anything but
the most appealing flavors (10).

Here I have a pre-loaded spoon

of sardines with butter for Taj, 7-
8 months old.
I hold the spoon, and he grabs
the spoon while I hold it,
bringing it to his mouth by
himself.

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Baby led weaning

From purée to baby led weaning

If you are currently doing purée and want to start BLW, great! Since
baby is a new (solids) eater, we'd suggest starting with beginner
cuts & these are the finger length strips! Aim for 5 cm long and 1cm
wide. We like to offer these until babe has mastered biting +
chewing as well as the pincer grasp. At that point, you may
introduce bite sized foods. Then we suggest cutting only foods that
we'd cut for ourselves, like steak. This way, baby still gets to
experience skills new and old!
See info-graphics starting page 106 for more info on cuts & shapes
for foods!
Additionally, when switching to BLW we do suggest cold-stopping
all purée and offering only solids going ahead combo-feeding
isn't recommended as it can lead to confusion around mealtime
expectations. Do what you and your family feel comfortable with.

Example of finger length strips

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Milk To Meat
Baby led weaning

Basic Safety

34
 Milk To Meat
Nourishing Your Baby from the Start
A meat-based diet offers numerous advantages for babies, providing
essential nutrients that support growth, development, and overall well-
being. In addition to being rich in high-quality proteins, healthy fats,
vitamins, and minerals, a meat-based diet can also play a role in
reducing allergies and sensitivities in babies (12,13,14)
Lets go over some basic safety measures to ensure your baby is safe
during mealtime.

Basic Safety
Some of these basic safety rules apply to spoon-feeding too, but
others are particularly important for a baby who is self-feeding.
Sharing this information with anyone who is looking after your baby
will help to keep keep mealtimes safe, whoever bub is with:

Your baby should be sitting upright to

handle food (see infographics) for seated
options). If necessary, use your hands to
keep her stable on your lap or, if Bub is in a
highchair, tuck a small rolled-up towel
round bub hips. Leaning back while eating
can be dangerous, so never offer her food
in a reclining chair, buggy or car seat.

35
 Milk To Meat
Baby led weaning

Don’t offer your baby foods that are

a choking hazard. Some foods
should be avoided completely (such
as whole nuts), other potentially
risky foods can be adapted to make
them safer to handle (see info-
graphs).

Let your baby concentrate while

handling food. Don’t hurry bubs
or distract them – they needs to
take their time to eat safely.
Never leave your baby alone
with food.

Don’t let anyone but your baby put

food into their mouth. If bub can’t
get it there himself, he’s probably
not ready to manage it safely.
Watch out for toddlers or others
trying to ‘help’!

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 Milk To Meat

CHOKING VS GAGGING
It's understandable for parents to feel anxious about mistaking gagging
for choking. Though it can be worrying, remember that your child's gag
reflex is their body's built-in defense against choking. When you begin
introducing solids around 6 months, your child's gag reflex is
positioned closer to the front of their mouth—it gradually moves
toward the back as they grow. Consequently, coughing, gagging, and
spitting out food are normal during the initial months of solid feeding
(10).

If your baby begins to cough or gag, allow them the space to resolve it
themselves. Avoid attempting to remove the food with your fingers
right away, as this could inadvertently push it further back and increase
the risk of it becoming lodged in their throat. In rare instances, your
baby may even vomit. Remember, this is a completely natural and
instinctive response to prevent choking (10).

On the contrary, choking happens when a piece of food obstructs the

windpipe either partially or entirely. Unlike gagging, which typically
involves coughing and gurgling, choking may produce high-pitched
sounds during breathing or could be completely silent. If you notice
these signs, it's crucial to intervene promptly (10).

AGAIN, WE RECOMMEND TAKING A FIRST AID & CPR COURSE WHEN YOU HAVE A BABY
AND BEFORE STARTING SOLIDS.

37
 Milk To Meat

CHOKING VS GAGGING

Face turns blue Face turns red

Usually silent Usually loud, with
An ineffective cough is coughing or retching
possible noises
Eyes water
Tongue often thrusts
forward
NEEDS YOUR HELP
38
 Milk To Meat
First aid for babies & toddlers
This is not meant to replace a cpr course, it it simply
another resource.
Watch a free video on how to perform cpr on babies
under 12 months HERE.

39
 Care for a Choking Child

1
If the child cannot speak, cough, or breathe or is making high-pitched noises,
immediately begin care for choking.

Alternate between any two of the following methods until the object comes
out: back blows, abdominal thrusts, and chest thrusts.

2
BACK BLOWS
• Place your arm across the child’s chest.
• Bend the child forward and deliver up to 5
firm blows between the shoulder blades.

ABDOMINAL THRUSTS
• Place your fist just above the belly
button.

• Give up to 5 quick, inward and upward

thrusts.

CHEST THRUSTS
• Place your fist in the middle of the child’s
chest with your thumb facing inward, and
place your other hand over your fist.

• Give up to 5 chest thrusts by pulling

straight back.

3
Continue providing care until the object comes out or the child begins to
breathe or cough. If the child becomes unresponsive, call EMS/9-1-1 and begin
CPR, starting with chest compressions.

The information in this poster does not replace formal

First Aid & CPR training.

Contact us to find a Red Cross First Aid course in your

area and download our free First Aid app:
myrc.redcross.ca | 1.877.356.3226 | redcross.ca/apps Source
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 Milk To Meat
Baby led weaning

Adapting Foods For Safety

Modifying foods with potential choking hazards. Certain foods may pose
a choking hazard to infants due to their shape or texture. While many
can be adjusted to enhance safety, some should be completely avoided
until your child is older.

Here’s what to do: Remove stones We never serve raw, hard

from fruits such as cherries, olives veggies. Take care with cakes,
and plums. Small round fruits, such casseroles and salads that may
as grapes and cherry tomatoes, contain small, hard pieces of
should be cut into halves or quarters. food. Whole nuts (or large
Very crisp or hard fruits (such as pieces) should be avoided until
apple) can be steamed, grated. Thin your child is at least five years
bones, skin and gristle should be old. Nuts can easily get lodged
removed from meat. Check fish in a small child’s wind-pipe,
carefully for bones (even filleted fish and unlike other foods, do not
can contain bones that have been dissolve. (It’s okay to offer
missed). Coin-shaped pieces, such as ground nuts or nut butters to
round slices of carrot or sausage, your baby.) This is what we did
should be avoided or cut in half. when checking for allergies!

Rice
While we do not promote grains, some may want to include or expose
bub to rice / grains. Adapting the way you cook rice or the type of rice
you use can make it easier for their baby to manage. Many rices, such as
Thai rice, Japanese sushi rice, risotto rice and pudding rice, are naturally
sticky and are easy to grab in handfuls. Other rices, such as Basmati, are
easier for babies to handle if they are either slightly over-cooked or
cooked the day before they’re eaten.
PRO TIP: Cook your rice in meat-stock or bone broth for added nutrition!
We tried this after 12 months + with my toddler in particular.
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Milk To Meat
Baby led weaning

what to avoid

42
 Milk To Meat
Baby led weaning
Foods To Avoid
These are the general guidelines in what foods to avoid, some you may
choose to introduce after bub has turned 1, like honey & salt. Again, we
chose to include some of these foods at our own risk, such as raw milk,
however, I recommend you follow the guidelines from your country, do
your own research & do only what feels best for you and your family. No
medical advice are given in this guide & if you have any family history of
allergies or bub currently has allergies, work with your chosen
healthcare professional moving forwards.

Avoid foods containing:

Added salt Uncooked seafood

Added sugar (such as mussels or
Artificial flavourings prawns), which can
Colours cause serious stomach
Preservatives infections.
Sweeteners Raw honey (after 12
Monosodium glutamate months is OK) could be
(MSG), aspartame a potential source of
E numbers botulism – a serious
Ready-meals infection.
Processed snacks Shark swordfish &
Junk food as they are marlin, may contain
usually high in seed high levels of
oils, sugar, salt & pollutants, especially
chemicals. mercury.

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 Milk To Meat
What can baby eat?
Technically , baby can eat everything that is on your plate except a few
items located below. These are the current government guidelines.
Always follow your gut and what feels best for you and your baby. I have
listed and made suggestions of animal foods to eat and how to prepare
them for certain ages further back in the guide. Nothing is set in stone
and as mentioned, my kids had teeth very early which meant we
adapted the foods for them until they had mastered chewing and
manipulating the food in their mouth.

Honey in any form. Including

Unpasteurised Dairy
cooked (under 12 months).

Raw Sprouts / Raw Undercooked meat,

Flour eggs, seafood

Fully cooked eggs, meat, seafood, dairy, flour is Ok to

serve baby.

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 Milk To Meat
Baby led weaning

Finger foods 6 months+

45
 Milk To Meat
Baby led weaning & Finger food

The secret to successful Baby-Led Weaning (BLW) during the early

months is to provide foods that are both safe and easy for your little one
to handle and munch on. While your baby can explore almost anything
from your plate (exceptions noted in the infographics), it's best to
include foods that are appropriately sized and shaped for them to
manage comfortably. At around six months, babies typically use a
palmar grip, relying on their whole hand to grasp objects, and they
usually can't pick up small items with their thumb and forefinger until
they're a bit older. This means the food should be graspable within their
hand's closure, neither too wide nor too thick. Additionally, since babies
at this stage can't purposefully open their fists, food should protrude
beyond their palm. Initially, your baby's aim might not be spot-on, so
longer pieces of food are easier to pick up than shorter ones. Food sticks
or 'fingers,' around 5cm/2 inches long, offer a good balance—a portion
for eating and a portion to hold onto. Precision isn't necessary; you'll
quickly learn what your baby can handle. Slow-cooked meats shredded
into long strips are an excellent first choice: soft, easy to grip, and
packed with nutrients. However, fruits and most meats can be roughly
cut into finger-like shapes. If offering vegetables, ensure they're not too
soft (risking mushiness) or too hard (making them difficult to gnaw on)
(10).

Image from:baby led feeding 46

 Milk To Meat
Baby led weaning & finger food
Starting Finger Food
A baby of six or seven months will normally gnaw or munch on the part
of the food that sticks out of their fist. Bub may bite off a small piece
and will then probably drop the rest as bub goes to pick up something
else. This isn’t a sign that bub doesn’t like the food, just that bub is not
yet able to open their hand on purpose or to concentrate on two things
at once. By about eight months your baby will be able to get at food
inside their fist and, as their skills develop, you will find bub can manage
smaller pieces and more awkward shapes and no longer needs the
‘handle’.

Examples of how to cut appropriate size & shape

Ignore foods that don’t apply to you & your family
This is first & foremost about education around size & shape

47
 Milk To Meat
Baby led weaning & finger food
10 Easy Animal Based First Finger Foods For Babies

1. Butter sticks
2. Strips of firm omelet
3. Chicken (as a strip of meat or on a leg of bone)
4. Thin strips of beef, lamb or pork
5. Home made chicken nuggets, normal shape or finger shape
6. Homemade beef burger cut into finger shapes
7. Liver pate spread on real sourdough “finger toast” (if you do
bread) or just pate on pre-loaded spoon
8. Cottage cheese on real sourdough ”finger toast”
or pre-loaded spoons
1. Carnivore cloud bread / chaffles cut into “finger toast”,
2. Wild caught sardines (canned) whole

T 8 months old Slow cooked, shredded

Carnivore Chaffles
eating slow cooked beef beef brisket

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 Milk To Meat

Introducing common
allergens

Step by step

49
 Milk To Meat
food allergies
A meat-based diet rich in animal products can potentially reduce the
risk of food allergies and overall allergies in infants and toddlers due to
the nutrient composition of animal products, which may support
immune system development and tolerance.

Here is how:
High-quality protein: Animal products like meat, fish, and eggs
provide essential amino acids necessary for immune function and
tissue repair, which may contribute to a robust immune system in
infants and toddlers (12, 13, 14).
Vitamins and minerals: Animal products are rich sources of
nutrients such as vitamin B12, zinc, and iron, which play vital roles
in immune function and may reduce the risk of allergies (12, 13, 14).
Omega-3 fatty acids: Found in fatty fish like salmon, omega-3 fatty
acids have anti-inflammatory properties that may help modulate
the immune response and reduce the risk of allergies (12, 13, 14).
Gut microbiome: Animal products contain bioactive compounds
that can influence the composition of the gut microbiome, which
plays a crucial role in immune system development and tolerance
to food allergens (12, 13, 14).
Hygiene hypothesis: Exposure to a variety of antigens, including
those found in animal products, may help train the immune
system early in life, reducing the likelihood of allergic reactions
(12, 13, 14).

However, it's essential to note that individual responses to dietary

factors can vary, and other factors such as genetic predisposition
and environmental exposures also play significant roles in the
development of allergies. Consulting with a pediatrician or allergist is
recommended to ensure an appropriate management for infants and
toddlers with allergies.

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 Milk To Meat
food allergens

TOP FOOD ALLERGENS

EGGS
DAIRY PRODUCTS
PEANUTS
SEAFOOD
SESAME
SOY
TREE NUTS
WHEAT

SIGNS OF AN ALLERGY
VOMITING/STOMACH CRAMPS
HIVES, SHORTNESS OF BREATH
WHEEZING
REPETITIVE COUGH
TIGHT & HOARSE THROAT
TROUBLE SWALLOWING
SWELLING OF THE TONGUE
WEAK PULSE
PALE OR BLUE SKIN COLORING
DIZZINESS/FEELING FAINT
ANAPHYLAXIS SHOCK
CIRCULATORY COLLAPSE
SWELLING OF FACE, EYES, TONGUE, EARS

Emergency: Call an ambulance. Non-emergency see your GP. Avoid the allergen until you have received
advice from your chosen healthcare provide. 51
 Milk To Meat
Introducing the top allergens to your baby

Is my little one susceptible to food allergies?

Before diving into introducing major food allergens, it's crucial to assess
whether your baby might be at an elevated risk of developing food
allergies. Interestingly, there are specific conditions that might prompt
healthcare professionals to proceed with caution when introducing
allergenic foods.

A food allergy can manifest at any stage of life, but certain risk factors
can be identified early on:

Severe eczema: This common childhood rash, stemming from a defect in

the skin barrier, often appears as dry, inflamed, and intensely itchy
patches. Severe eczema is widely recognized as a significant risk factor
for food allergies. While there's no universally accepted definition of
severe eczema, it's typically considered severe if it covers a large
portion of the body surface or persists despite regular moisturizing and
topical anti-inflammatory treatments. Mild to moderate eczema carries
a smaller risk of food allergies, but well-controlled eczema of lower
severity typically doesn't alter the approach to allergen introduction
(15).
Existing food allergies: While not as pronounced a risk factor as severe
eczema, if your baby already has an allergy to one food, they may be at
higher risk of developing additional food allergies. For instance, babies
with existing egg or milk allergies are more prone to peanut allergy.
Although there's insufficient data to definitively link existing allergies to
other common food allergens (such as tree nuts, wheat, soy, or seafood)
with an increased risk of additional allergies, healthcare providers often
adopt a proactive stance toward introducing allergenic foods in these
cases (15).

52
 Milk To Meat
Introducing the top allergens to your baby
If your baby falls into either of these risk categories, it's advisable to
collaborate closely with your pediatrician, family doctor, or pediatric
allergist early on in your solid food journey. They can assist in devising a
safe plan for introducing potential food allergens, ordering allergy
testing if necessary, or overseeing allergen introduction in a clinical
setting. Otherwise, aim to introduce common food allergens between 6
and 12 months of age, and incorporate them regularly into your baby's
diet post-introduction (15).

What you can do while working with your GP, is work on bubs health by
giving lots of homemade meat stock which will help strengthen and
build up bubs digestive tract. I have included my meat-stock guide in
this book so you can craft your own nourishing elixir from the comfort of
your home! Do not worry if bub does not drink much at once, small sips
through out the day will build up and every drop is beneficial!

53
 Milk To Meat
Introducing the top allergens to your baby

Introducing food allergens doesn’t have to be scary. You can start

with a very small amount of the allergen to minimize any possible
reaction and slowly work up to larger servings. We introduced all
allergens before 12 months to ensure no allergies were present.

Tips for introducing common food allergens to babies:

Start small: When it comes to allergenic foods, less is more. Begin
with tiny portions, like 1/8 teaspoon of finely ground nuts mixed
into something else like yogurt (if you know they do well with dairy).
Gradually increase the amount over a few days if there's no adverse
reaction. Once you've confirmed your baby isn't allergic, it is
advised to incorporate the food regularly into their diet, at least
once a week (15). We do not consume nuts weekly, it is up to you
how often you include certain foods & allergens.

Introduce early in the day: Allergic reactions typically occur within

a couple of hours of ingestion, often much sooner. Try introducing
allergenic foods in the morning or right after your baby's morning
nap. This way, you can keep a close eye on them throughout the
day and quickly seek medical advice if needed. It's best to
introduce allergens at home when you can focus solely on your
baby for a couple of hours afterward.

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 Milk To Meat
For common allergens, it’s wise to introduce those on days when no new
foods are introduced, so you know which food was responsible in the
case of a reaction. Wait 1-3 days before introducing another allergen to
observe any potential reactions.

Take it slow and introduce one food allergen at a time. This helps
pinpoint any potential reactions and allows you to identify the culprit.
Start with small servings and gradually increase them once you're
confident there's no allergic response. While it's essential to introduce
allergens cautiously, don't hesitate to offer a variety of new foods each
week, as long as they aren't allergens. Find a pace that feels comfortable
and allows for plenty of variety in your baby's diet before their first
birthday (15).

Regular exposure: Once you've successfully introduced an allergenic

food, keep it in regular rotation. Consistency is key in allergy prevention.
Aim to include common allergens in your baby's diet 2-3 times per week,
as studies suggest this frequency can help reduce the risk of allergies.
Even if your baby doesn't consume large portions of allergenic foods
each time, consistent exposure in modest amounts can still be beneficial
for allergy prevention(15). As always, do what feels right for you and
your family.

By following these tips and listening to your baby's cues, you can
navigate the introduction of allergenic foods with confidence and ease.
Remember, every baby is unique, so go at a pace that feels right for your
little one. If you ever need assistance or inspiration for introducing new
foods, don't hesitate to reach out for support!

55
 Milk To Meat
meat stock

Unlocking Allergy Relief:

The Power of Meat Stock for Babies
For parents navigating the tricky terrain of baby allergies, finding safe
and effective solutions can feel like an endless quest. However, amidst
the sea of remedies, there's a humble hero that often goes overlooked:
meat stock. Yes, you read that right—this savory elixir could be the key to
soothing those tiny tummies and alleviating allergy woes in your little
one.

So, how does meat stock work its magic? Let's delve into the science
behind its allergy-fighting prowess.

Firstly, meat stock is rich in essential nutrients like collagen, gelatin, and
amino acids, all of which play vital roles in nurturing a healthy gut lining.
This is crucial because a robust gut barrier acts as a protective shield,
preventing allergens from sneaking into the bloodstream and triggering
allergic reactions. By fortifying your baby's gut with the goodness of
meat stock, you're essentially bolstering their defense against allergens
(16, 17, 18).

But that's not all—meat stock also boasts anti-inflammatory properties,

thanks to its abundance of healing compounds. These anti-inflammatory
agents work wonders in calming the immune system's overzealous
response to allergens, thereby reducing the severity of allergic reactions.
Plus, by soothing inflammation in the gut, meat stock helps restore
balance to the delicate ecosystem of your baby's digestive system,
promoting overall digestive health and resilience against allergies (16, 17,
18).

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 Milk To Meat
Furthermore, introducing meat stock early in your baby's diet can help
cultivate a diverse and resilient gut microbiome—an army of beneficial
bacteria that plays a pivotal role in regulating immune function and
mitigating allergy risk. By nourishing this microbial community with the
nourishing goodness of meat stock, you're laying the foundation for a
stronger, more resilient immune system in your little one (16, 17,18).

But perhaps the most enticing aspect of meat stock is its versatility and
ease of incorporation into your baby's meals. Whether added to purée,
soups, or stews, or served as a sippable broth, meat stock offers a
deliciously nutritious way to introduce allergen-friendly goodness into
your baby's diet. Do not worry if bub or your toddler don’t drink much at
once, offer it 1-3 times per day, those little sips will add up!
You can also freeze and serve in a feeder for teething, we did that with
our kids and they loved it!

Why & how meat stock works as allergy relief

& gut support for babies
Nutrient content: Meat stock is rich in nutrients like collagen, gelatin,
amino acids, and minerals such as calcium, magnesium, and phosphorus.
These nutrients are essential for maintaining the integrity of the gut
lining and supporting its repair and regeneration (16,17,18).

Gut-healing properties: The gelatin and collagen found in meat stock

contain amino acids like glycine, proline, and glutamine, which are
known to support the integrity of the gut lining. These amino acids can
help repair damaged gut epithelial cells and strengthen the barrier
function of the intestine, potentially reducing the leakage of allergens
into the bloodstream (16,17,18)

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 Milk To Meat

Anti-inflammatory effects: Certain components of meat stock, such as

glycine and arginine, have been shown to possess anti-inflammatory
properties. By reducing inflammation in the gut, meat stock may help
alleviate symptoms of allergic reactions and promote healing (16,17,18).

Gut microbiome support: The gelatin and other compounds in meat

stock can serve as prebiotics, promoting the growth of beneficial gut
bacteria. A healthy balance of gut microbiota is crucial for immune
system regulation and tolerance to food allergens (16,17,18) .

Hydration: Meat stock is hydrating and can help maintain fluid balance
in the body, which is essential for proper digestion and overall gut
health (16,17,18).

If you are wanting to introduce some meat-stock, I have got you

covered! See the next page for my meat-stock guide.
You can offer meat stock in an open cup, sippy-cup, spoon feed, cold as
a jelly, frozen in a feeder, add to other foods like bolognese, soup
or stews! If you are breastfeeding, you also want to work on your own
gut health as whats in your blood goes into your milk.

Happy cooking!

58
 The Art of Meat
Stock & Bone Broth
For Gut Health:
A Nourishing Elixir
Ancient remedies
for leaky gut

Izabelle Malmberg: Clinical Nutritionist

59
 Welcome
This is my guide on crafting homemade meat stock
and bone broth, two ancient elixirs famous for their
profound health benefits and rich history in natural
medicine. In a world where convenience often
overshadows tradition, rediscovering the art of
preparing these nourishing brews can be a
transformative journey for both body and soul.
Beyond mere culinary staples, meat stock and bone
broth stand as time-honored remedies celebrated for
their ability to support gut health and enhance overall
well-being. Packed with essential nutrients, collagen,
gelatin, and amino acids, these liquid golds offer a
potent blend of healing properties that have been
cherished for generations.

In this guide, we will delve into the significance of incorporating meat

stock and bone broth into your dietary routine, exploring their profound
impacts on gut health and beyond. Drawing from the wisdom of
traditional medicine and modern scientific research, we will uncover the
therapeutic potential of these humble concoctions and provide you with
the knowledge and skills needed to harness their full benefits! By
embracing the art of crafting homemade meat stock and bone broth, you
will not only nourish your body but also reconnect with the timeless
wisdom of nature's remedies.

Happy cooking,
Izabelle

60
 GUT HEALTH 101
Gut health is vital for overall well-being, influencing digestion,
immunity, and even mental health. Here's a brief overview of
its physiology, chemistry, and the consequences of ”leaky
gut”, dysbiosis and imbalances in the gut flora.

Gastrointestinal Physiology & Chemistry:

Our digestive tract starts at the mouth, and ends at... you know where! The
gut, primarily the intestines, is home to trillions of microbes forming the gut
flora. Chemical processes involve enzymes, bile salts, and acids aiding
digestion and nutrient breakdown and takes place both in the stomach &
intestines.
The Intestinal lining consists of epithelial cells, tight junctions, and mucosal
layers, crucial for nutrient absorption and barrier function. If any of these are
damaged due to things like medications, stress, chemicals, toxins or
nutritional deficiencies, they cannot do their job. A damaged gut-lining
ultimately causes larger proteins and substances to leak out into the blood
stream where it cause further issues and may manifest in many different
ways, including but not limited to: headaches, skin disease, autoimmune
disease, pain, weight gain, behavioral issues, anxiety, depression & more!

61

Body reacts to proteins, toxins,

substances that should not enter
the bloodstream freely, resulting
in various diseases & symptoms.

62
Image source:https://www.gutcare.com.sg/all-you-need-to-know-about-suffering-from-leaky-gut-syndrome/
 GUT HEALTH 101

Leaky Gut
Leaky gut syndrome is a condition where the lining of the intestine
becomes damaged, leading to increased permeability. This allows
substances such as toxins, bacteria, and undigested food particles to
leak into the bloodstream, triggering an immune response and
potentially causing various symptoms like bloating, gas, fatigue, food
sensitivities and if left untreated chronic disease including autoimmune
diseases & more! Different people experience different symptoms/
conditions.

Dysbiosis
Dysbiosis occurs when there's an imbalance in gut microbes. The issue is
not the gut bacteria itself. What we eat affects which bacteria that will
grow, if you eat whole, clean food, the “beneficial bacteria” will continue
to proliferate as a response to the food you eat. On the other hand, if
you eat processed, low-energy, toxic junk, the bacteria that thrives on
those foods will grow, which has a flow on effect to the rest of the body.
To improve your gut flora, we need to eat real food and get rid of toxins
and processed foods. The bacteria will repair itself. I am not a massive
fan of probiotics and here is why: Ultimately, the bacteria can only
survive in the gut if it is fed what it thrives on, (what you eat). I always
recommend buying high quality food over supplements. An imbalance or
dysbiosis can manifest itself as digestive issues, immune dysfunction,
inflammation and even mental health disturbances.

63
 GUT HEALTH 101

Inflammation is a response, not the cause

Inflammation: Inflammation is the body’s response to a
harmful input and it is also a healing response. Leaky gut /
poor health is in most cases due poor nutrition, and or toxins,
which is damaging to the intestinal lining.
An inflammatory response is often the body trying to heal
itself.
Inflammation is not the enemy, nor the root cause, it is
simply a response. Once you stop or avoid the harmful input
(poor nutrition stress, chemicals, toxins), the inflammation
will also stop, as the body now can heal itself.

Chronic inflammation increases the risk of diseases like IBD,

IBS, and even autoimmune conditions. Chronic inflammation
means there is a chronic harmful input, lets say smoking,
stress, deficiencies or eating a highly processed diet day after
day, after day.

Likewise, if you bang your elbow a little bit every day on

something hard, the first few times you may be OK, but
eventually, your elbow will get sore, bruised and swell up and
become painful, as a response to the daily trauma. The inside
of your body works in the same way.

64
 GUT HEALTH 101

Causes of leaky gut syndrome

Toxin Exposure:
Toxins from processed foods, pollutants, and medications
can disrupt gut health.
They damage the mucosal barrier, leading to leaky gut
syndrome and systemic inflammation. To really heal, we need
to preferably remove or minimise the harmful exposure first.

Nutrient Deficiencies:
Inadequate protein, collagen, glutamine, and minerals impair
gut healing. Stress, excessive high intensity exercise may also
cause further damage to the mucosal integrity.
Proper nutrition from animal products first and foremost
supports tissue repair, mucosal integrity, and immune
function.

Maintaining gut health involves nurturing a diverse

microbiome, reducing inflammation, minimizing toxin
exposure, and ensuring adequate nutrition. Prioritizing these
aspects can optimize digestive function and overall wellness.

65
 THE DIFFERENCE
IN STOCK,
BROTH & BONE BROTH

66
 MEATSTOCK
BONE BROTH
MEAT STOCK
Aka “Meat Jelly”. Once cooled, this stock becomes a jelly-like liquid. We want
to use cuts with meat still clinging to the bone, primarily sourced from joints
like necks, feet but also bigger cuts like backs, shoulders, legs, heads, as well
as whole birds. Poultry, beef, lamb, pork, or fish can be utilized. I prefer
chicken and beef. I often add chicken feet and necks to my beef stock to
make it extra jelly! Compared to bone broth, meat stock requires a shorter
cooking time! It is ideal for soups and sauce but also serves as a nutrient
dense, nurturing beverage for daily consumption.

Therapeutic use for healing leaky gut: Recommended intake ranges from 3
to 5 cups per day to promote gut lining healing. Preferably 1-2 cups in the
morning on an empty stomach, between meals & at night. Chicken stock
seem to be the most gentle stock and is a great starting point.

BONE BROTH
Bone broth is less rich in amino acids, but rich in minerals, and is crafted from
bigger bones. Sometimes I save all bones from all meals like steak, whole
chicken, lamb, any bones really, over a few months, and keep them in the
freezer until I have enough to make broth! Bone broth is simmered for 12
hours or more. Rich in glutamic acid, it possesses the potential to disrupt the
nervous system and has less healing properties compared to stock. Hence, it
is ideal to incorporate bone broth into your diet once your gut has undergone
healing. To heal you want to make meat-stock first.

67
 CHICKEN STOCK,
BEEF STOCK
SENSITIVE TUMMY OR SKIN? TRY
CHICKEN STOCK FIRST
Chicken stock is an excellent choice for those with sensitive
tummies because it is rich in easily digestible proteins and
nutrients that support gut health. The gentle cooking process
extracts collagen, amino acids, and minerals from the bones,
creating a nourishing and soothing broth. These components
help to repair and maintain the lining of the digestive tract,
reduce inflammation, and support overall digestive function,
making chicken stock a comforting and beneficial option for
individuals with digestive sensitivities. Yes both adults and kids!

WHY CHICKEN IS MORE GENTLE

Chicken stock may be better tolerated than beef stock for
several reasons. First, chicken is generally considered easier to
digest than beef, which can be heavier and more fibrous.
Additionally, chicken stock tends to have a lighter flavor and
lower fat content, making it gentler on the stomach. The amino
acid profile in chicken stock is also slightly different, with higher
levels of glycine, which can aid in digestion and promote gut
health. These factors combined make chicken stock a more
suitable and comforting option for those with sensitive digestive
systems.
68
 Signs you may benefit from
meat stock
Digestive Symptoms Other Symptoms
DRY SKIN
STOMACH CRAMPS RASHES
CONSTIPATION, DIARRHEA ECZEMA
IBS or IBD AUTOIMMUNE DISEASE
FOOD INTOLERANCES PAIN / ACHE
REFLUX & INDIGESTION FATIGUE / BRAIN FOG
POOR NUTRIENT ABSORPTION ALLERGIES / HISTAMINE ISSUES

I used to have eczema, and the only time it got better was when I was
fasting... I did not know about leaky gut or that certain foods were harmful
/ I could not process them properly! When you experience a rash on and
off and have no luck with moisturizers, consider doing some gut work

When your gut isn’t feeling its best, it can make your skin feel unhappy
too! That's because your skin and your gut are connected. When your gut
has trouble breaking down food, it can’t get rid of bad stuff easily, so your
body might try to push those bad things out through your skin. This can
sometimes cause rashes or bumps. If your gut can’t get all the good stuff
from your food, like vitamins, your skin doesn’t get what it needs to stay
soft and healthy either! So, a happy gut helps you have happy skin!

69
“YOUR GUT IS YOUR SECOND BRAIN”
Your gut is super important for making things like hormones,
neurotransmitters, and vitamins, which help keep your body and brain
in balance. But when your gut isn’t working right, it can mess up the
production of these things, making you feel more anxious, tired, or
even depressed. Nutrient deficiencies might be adding to how you're
feeling too. That’s where meat stock comes in—it's like a magical
potion packed with easy-to-digest proteins, vitamins, and other
nutrients that support your gut and brain, helping them heal and
function better.

NUTRIENTS, HORMONES NEUROTRANSMITTERS

PRODUCED IN THE GUT

Neurotransmitters:
Serotonin: Mood regulation, appetite control, and sleep.
Gamma-aminobutyric acid (GABA): Anxiety reduction and relaxation.
Dopamine: Motivation, reward processing, and movement control.
Acetylcholine: Muscle contractions, memory, and cognitive function.

Hormones:
Cholecystokinin (CCK): Regulates appetite and digestion.
Ghrelin: Stimulates appetite.
Glucagon-like peptide-1 (GLP-1): Insulin secretion, glucose metabolism,
and appetite regulation.
Peptide YY (PYY): Reduces appetite and slows gastric emptying.

Vitamins:
Vitamin K: Blood clotting and bone health.
B vitamins (e.g., B12, biotin, folate): Energy metabolism, DNA synthesis,
and nervous system function.
Vitamin D: Influences absorption and utilization, essential for various
bodily functions.

These substances are produced in the gut and play vital roles in overall
health and well-being.
70
 GUT HEALTH 101
Here are some nutrients crucial for a healthy gut lining and
where you can find them in animal based foods:

Omega-3 fatty acids:

Found in fatty fish like salmon, mackerel, and sardines & meat

Glutamine:
Present in protein-rich foods such as poultry, beef, fish, dairy
products, and eggs.
Bone broth & meat-stock is great for this nutrient!

Probiotics:
Found in fermented foods like yogurt, kefir, sauerkraut, kimchi,
and kombucha.

Zinc:
Found in meat, shellfish dairy, and organ meats

Vitamin D:
Naturally synthesized by the body through exposure to
sunlight.
Food sources include fatty fish (salmon, mackerel, tuna), egg
yolks, dairy products.

Vitamin A:
Found in liver, fish oil, eggs, and dairy products.

71
 GUT HEALTH 101
Butyrate: Butyrate is a short-chain fatty acid that serves as a crucial
energy source for the cells lining the colon, known as colonocytes, and
plays several important roles in gut health. When we eat fibre our
bodies produce butyrate as a result of the fermentation of fibre,
however, the highest levels of butyrate from a dietary source is
actually BUTTER!

Butyrate is important for:

Cellular Energy: Butyrate provides energy for the cells lining the
colon, supporting their proper function and maintenance.
Anti-inflammatory Effects: Butyrate has been shown to possess anti-
inflammatory properties, helping to reduce inflammation in the gut
and potentially mitigating conditions such as inflammatory bowel
disease (IBD).

Maintenance of Gut Barrier Function: Butyrate contributes to the

integrity of the intestinal barrier, helping to maintain the tight
junctions between intestinal cells. This helps prevent the leakage of
harmful substances from the gut into the bloodstream, which is
associated with conditions like leaky gut syndrome.

Regulation of Immune Function: Butyrate plays a role in modulating

the activity of immune cells in the gut, promoting a balanced immune
response and potentially reducing the risk of autoimmune conditions.

Regulation of Gene Expression: Butyrate can influence gene

expression in colon cells, impacting various cellular processes related
to gut health and overall well-being.

Incorporating these nutrient-rich foods into your diet can help

promote a healthy gut lining and overall gut health.

72
LET’S MAKE MEAT STOCK

73
 Meat Stock
A Nourishing Elixir
To heal your gut, we need to “Heal & Seal” The goal of "heal and seal" in gut health is
to restore and maintain the integrity of the gut barrier, promoting optimal digestive
function, immune health, and overall well-being. This often involves a combination
of dietary and lifestyle changes to support gut healing and strengthen the gut
barrier. My go-to remedy to heal your gut is meat stock!

Beef Ribs
Beef Knuckle & Marrow
Beef Shank
Osso Buco

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 Meat Stock
Liquid Gold Benefits
GELATIN, COLLAGEN & MINERALS
If you want your body to produce & provide enough collagen to keep you healthy, the best thing
to do is to go straight to the source: Meat-stock made from animal parts rich in collagen. Meat-
stock is abundant in collagen, elastin, proteoglycans, glycoproteins, hyaluronic acid, and
various other molecules crucial for building connective tissue in both humans and animals. As
connective tissue forms a significant portion of our bodies, its health plays a vital role in our
overall well-being. Unfortunately, in modern times, many of us face challenges with our
connective tissue health. However, a simple yet effective remedy lies in consuming collagen
derived from the connective tissue of high-quality animals like grass-fed beef & pasture raised
chicken.

Chicken Feet
Chicken Necks
Whole Chicken

74
Chicken Meat Stock
Ingredients
1 Whole Chicken or 1kg chicken parts like
thigh, drumsticks inc skin & bones,
500g chicken feet & necks
1 L water / 500g meat
1-2 Carrots
1 Medium Onion
1 Tbsp peppercorns
1 Tbsp Celtic Sea Salt
Herbs: Parsley, Thyme, garlic, ect. Leafy &
mild are my fave!

76
Chicken Meat Stock

SERVINGS: 2L+ PREP TIME: 5 MINUTES COOKING TIME: 4 HRS

DIRECTIONS
1.If using a whole chicken, cut it into smaller bits at the joints.

2. In a large stockpot or “dutch oven”, combine all the raw chicken with the
chopped carrots, onion, garlic, parsley, peppercorns, or whichever herbs and
plants you choose to include! You can exclude plants completely too.

3.Pour enough water into the pot to cover all the ingredients, I usually use 1 L of
water per 500g/meat.

4.Bring to boil: Place the stockpot over medium-high heat and bring the mixture to
a boil.Let boil for 15 mins. Skim off any foam or impurities that rise to the surface
(brown bubbly foam), I use a spoon, you will repeat this several times to get a
clearer stock.

5.Reduce to simmer: Once boiling, reduce the heat to low and let the stock simmer
gently, cover for 2-4hours. The longer you simmer, the richer and more flavorful
the stock will become.

6.Remove the chicken, I place it in a large bowl to let cool off & then take the meat
off to eat or use in other dishes. Strain the remaining liquid and store in glass jars.
This liquid gold will keep in the fridge for 7-10 days. You can freeze it for up to 3
months.

Enjoy your homemade meat stock as a base for soups, stews, gravies, or
simply sip it warm for a comforting and nourishing treat!

77
Beef Meat Stock
Ingredients
1kg beef knuckle bones
2 L water
1-2 carrot, roughly chopped
1-2 celery stalks, roughly chopped
1 onion, quartered
2 garlic Cloves (optional)
2 bay leaves
1 tbs whole peppercorns
1 tbs Celtic sea salt

78
Beef Meat Stock

SERVINGS: 2L+ PREP TIME: 5 MINUTES COOKING TIME: 5-7 HRS

DIRECTIONS
1. In a large stockpot or “dutch oven”, combine all the raw beef with the chopped
carrots, onion, garlic, parsley, peppercorns, or whichever herbs and plants you
choose to include! You can exclude plants completely too.

2.Pour enough water into the pot to cover all the ingredients, I usually use 1 L of
water per 500g/meat.

3. Bring to boil: Place the stockpot over medium-high heat and bring the mixture
to a boil.Let boil for 15 mins. Skim off any foam or impurities that rise to the
surface (brown bubbly foam), I use a spoon to. You will repeat this several times
to get a clearer stock.

4. Reduce to a Simmer: Once boiling, reduce the heat to low and let the stock
simmer gently, cover for 4-6 hours. The longer you simmer, the richer and more
flavorful the stock will become.

5.Remove the bones, I place them in a large bowl to let cool off & then take the
meat off to eat or use in other dishes if there is any. Strain the remaining liquid
and store in glass jars. This liquid gold will keep in the fridge for 7-10 days. You
can freeze it for up to 3 months.

Enjoy your homemade meat stock as a base for soups, stews, gravies, or simply
sip it warm for a comforting and nourishing treat for you & baby!

79
 Bone Broth
NOTE: If you are after gut-healing, make the meat-stock rather
than this bone broth. Once your gut is healed and sealed,
bone broth can be wonderful!

INGREDIENTS
2-3 pounds 1.5-2kg of beef, chicken, lamb bones (raw or cooked)
1 tablespoon of apple cider vinegar (optional)
Salt and pepper to taste (optional)
1 brown onion (optional)
1 carrot (optional)
8-10 cups Water

INSTRUCTIONS
1. Place the bones in a slow cooker and cover with water, roughly
chopped veggies if using, and apple cider vinegar.
2. Season with salt and pepper to taste (optional). I usually salt my
individual serving.
3. Cook on low for 12-24 hours.
4. Once the broth is done, remove the bones and with a slotted
spoon or strain the broth through a fine-mesh sieve.
5. Let the broth cool and then transfer it to airtight containers. Store
the broth in the refrigerator for up to 5 days or freeze for later use.

80
 PRO TIPS

Meat stock is traditionally crafted using raw bones with

meat still clinging to them, whereas bone broth uses
cooked bones. To enhance texture, I consistently
incorporate chicken feet or necks due to their abundant
collagen content, I mix beef and chicken! For an added
depth of flavor, my go-to additions at the start include
sea salt, peppercorns, carrot, onion and occasionally a
handful of parsley or dill leaves.

WATER EXTRA FLAVOUR

Use 1 L of water for every 500g Use sweet root vegetables,

meat / bones. Too much water leafy herbs for flavor as
may make it runny. oppose to leafy greens,
broccoli, spinach, kale etc.
EQUIPMENT Carrots, Onions, Fresh Herbs,
Heavy bottom pans, such as a Sea Salt, Black Pepper, Ginger,
dutch oven or cast is preferred Dill and Garlic make excellent
for meat-stock. I use our slow additions to meat stock.
cooker for bone broth or longer
cook-ups, 12 hours +.

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 PRO TIPS

Wobbly Stock Therapeutic use

Wobbly Stock = More Gelatin = Healing your gut?
Gut healing! Drink 3-5 cups per day.
Gelatin is the magic that holds Preferably 1-2 cups on an
the tight junctions together. empty
Cook times vary, but you are stomach in the morning,
most likely to achieve gel when between meals
the meat is tender and easily & night time.
falls from the bone. I also add
chicken necks and feet to Skip the plastic
almost all stock as it adds that Store in glass containers only
jelly very easily! to avoid leaching from toxic
plastic.

Bring to boil 5-15 mins Lid ON!

Bring your stock to boil, then Keep the lid on once it is

reduce to simmer after 5-15 simmering, leaving the lid off
mins. Simmering means stay will let the water evaporate
just below boiling point while and you will lose your stock.
bubbling gently.

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 Cooking Time
FISH/ SEAFOOD 1-2 HOURS
CHICKEN 2-4 HOURS
BEEF 5- 7 HOURS
LAMB 2- 4 HOURS
BISON 4-6 HOURS

83
NEED EXTRA HEALING?
CHECK OUT MY COACHING PROGRAMS

Small, Simple,
Nourishing Habits
Giving You Big & Fast
Results!
Milk To Meat
Baby led weaning

what to expect
month by month

83
 Milk To Meat
Baby led weaning

6-8 Months
At 6-8 months, babies use their whole hand to pick things up in a palmar
grip. Remember they can’t usually grasp small things with their thumb
and forefinger until 9 months +. It is best if the food you serve bubs stick
out beyond their palm because they can’t open their fist on purpose to
get to it. When your baby is first starting, their aim won’t be very
accurate, meaning the longer pieces the better. Sticks or ‘fingers’ of
food, at least 5cm/2in long is a good place to start. There’s no need to be
exact – you’ll soon see what your child can manage (10).

Here is a list of animal-based foods we offered our

kids at this age:
Meat stock in open cup / straw cup
Eggs, omelettes cut into finger shape, scrambled, boiled
Meat stock frozen put into a feeder for teething and eating
slow cooked meat like beef brisket, chuck, beef cheeks, poached
chicken breast, finger burgers
Sardines (wild caught in can)
Cheese (shredded)
Butter sticks
Bone marrow (oven baked) onto pre-loaded spoons/ in a bowl
Non-sweet custard (homemade with no sugar)
Fermented foods like yogurt, sour cream, cheese
Bigger Bones from beef and lamb
Finger shaped lamb Koftas
Liver pate (beef & chicken)
Pancakes with and without liver (fresh or organ powders)

84
 Milk To Meat
Baby led weaning

8-10 Months
By about eight - nine months your baby will be able to pick up small
pieces between her finger and thumb (pincer grip), so Bub will be able to
manage food such as beef mince, shredded cheese and soft raisins. Bub
will also be able to ‘dip’ fairly accurately, so you can offer soft foods
such as finger shaped meats and dip in sour cream, yogurt, egg yolk and
more! Bub can keep eating everything from previous 6-8 months, you
may just adapt the shape / size and they may start to eat a little bit
more.

Here are some more animal-based food ideas

Fish: serve whole or break up into finger size bits, it’s Ok if it flakes.
Examples include oven baked salmon, canned tuna, fresh prawns
sliced in half or smaller pieces, sardines, scallops, any seafood! Wild-
caught is best.
Carnivore or ancestral pancakes
Bone marrow butter (as is or used in cooking like frying eggs or
mince)
Beef mince
Beef burgers sliced into finger shape
Yogurt
Kefir
Fermented veggies (if you do plants)

Taj enjoying some carnivore

pancakes about 9-10 months old
85
 Milk To Meat
Baby led weaning

10-12 Months +
By about 10-12 months your baby will be able to pickup even smaller
bits of food and handle spoon, cups maybe a fork! Follow the info-
graphics on how to cut and serve foods by age for bubs. Bub can keep
eating the same foods as previously, again we adjust the shape.

Here are some more animal-based food ideas

Pork crackling for teething (big bits ) no small hard pieces
Roasted chicken skin
Carnivore pizza flat bread / Carnivore Pizza
Bacon (no chewy bits)
Sausages quartered lengthwise
Roasted pork
Steak (we served thinly sliced or cut up in pieces as he would stuff his
mouth with big strips) Steak is fine from 6 months +!

Extras 12 months -+
Here are some toddler treats / extras that we included over 12 months +:
Fruit (local seasonal and spray free), fermented foods, my pumpkin spice
cookies, smoothies, smoothie icy pole, tallow bites / burnt butter bites
(no round small and solid chunks for baby) , carnivore banana bread, raw
ice cream, coconut chips, raisins, pork rinds, and more! Recipes located
further back in the book!
There is no rush in introducing foods, focus on quality food over
quantity, let bub learn and take the lead. Many people get obsesses with
100 foods or dishes before 1, but remember a lot of digestive issues
arise when we overload bubs tummy. Take your time.

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 Milk To Meat
baby led weaning

Step by step

adapting foods

87
 Milk To Meat
Baby led weaning
Adapting Foods
Many foods can be adjusted to suit your baby's needs. Initially, it's
advisable to provide sizable portions that are easy to grasp and can be
sucked or chewed on, known as “finger foods”. Surprisingly, small, bite-
sized pieces may pose a challenge for your baby initially, as they may be
difficult to handle once grasped. As your baby's abilities progress,
introduce new textures alongside familiar ones to encourage the
development of new eating techniques (10).
As you know, we offered our boys what we ate, don’t worry if you don’t
offer 10 different types of food per day, focus on nutrient-dense foods
first and follow baby’s lead. There is plenty of time for different food and
textures! Remember, not everything is available in nature 24/7, so it is
natural to eat very simple, yet nutritious.
I also encourage lots of plain natural flavors, Taj favorite foods are plain
steak, mince, prawns, eggs. We did not use any sauce from the start,
because of the added sugar and really the lack of nutritional value, it is
not necessary. Remember, your baby only knows what you serve them.
We have suggestions on healthier condiments, but overall I recommend
keeping those foods away for as long as you can.

88
 Milk To Meat
Baby led weaning
Meat
Meat is an important first food because it contains plenty of iron and
zinc, which are likely to be the first nutrients your baby needs from solid
foods, hence meat should be one of bubs first tastes. Meat should be
cut or torn into long strips or chunks. Chicken will probably be the
easiest for your baby to manage at first – chicken legs are best because
they’re easy to hold and the meat on them is less crumbly than breast
meat. You can also try offering minced meat, perhaps made into patties
or mini-burgers. You’ll soon find that your baby can manage! Minced
meat in clumps work surprisingly well too. See my helpful info-graphics
on this topic along with recipes located further back in the guide.

Red meat can be made more tender by slow cooking rather than
roasting. Taj had slow cooked beef cheeks as his first meal, very easy!
You can also make meat such as pork, beef and lamb easier for your
baby to chew by cutting it across, rather than along, the fibres. For
poultry (chicken, turkey, duck, etc.), it’s best to divide the meat along the
fibres, otherwise it tends to be too crumbly to hold. See images further
back on how to cut meats at what age.

89
 Milk To Meat
Baby led weaning
Eggs
Eggs are very nutritious. They can be made into firm omelettes or frittatas
and cut into fingers or chunks, or your baby may enjoy getting soft
handfuls of scrambled eggs. Bub might also enjoy dipping sourdough
fingers (or his own fingers!) into a boiled or poached egg. Eggs that are
pasture raised and organic is of very high quality. In my family, we
consume these egg yolks raw. It is completely up to you how much you
want to cook your eggs. I do not recommend raw whole eggs or raw eggs
unless they are of the highest quality, even then consume at your own risk.
.We use raw eggs in homemade mayonnaise, smoothies & ice cream.

MEALS

90
Milk To Meat
Baby led weaning

Fruit & veg

91
 Milk To Meat
Baby led weaning
Fruit & Veggies
We will not go into plants and nutrition, if you wish to include them go
for it! We waited with plants until 12 months for our youngest son to
make sure he got a really good taste for animal products rather than
sweet flavours. He is now approaching 2 and is eating fruits and
fermented foods. Local, seasonal and spray free plants are best. We do
not really have anything *against* plants, we just really prefer nutrient-
dense foods like animal products but we also enjoy fresh, local and
seasonal plants from time to time, just not 5-7 times per day like the
guidelines suggest. As hunters and gatherer’s, we would not have access
to that many plants, especially not all year around. I am originally from
Sweden so plants would naturally be scares 2/3 of the year. Do what
works for your baby and your family.
I find it liberating not having to hide plants in my son’s diet! Animal
products provide an abundance of nutrition! Plants for us is seen as
natures candy rather than something to offer several times per day.
This next section about plants refer to how to serve them baby led
weaning style for those who want to include fruits and vegetables.

92
 Milk To Meat
Baby led weaning

Fruit & Veggies

When dealing with raw vegetables that have a firm texture, it's advisable
to slice them into stick or finger-shaped pieces rather than round slices.
Cooking them without adding salt is recommended to achieve a soft
texture without becoming overly mushy. While you may enjoy
vegetables cooked 'al dente,' it's important to consider that your baby's
limited teeth may struggle with such textures. Boiling or steaming are
suitable cooking methods, but another flavorful option is to roast
vegetable sticks in the oven. This method provides a slight crispiness
while still maintaining a soft interior, which makes them easier to handle
for your little one. Keep in mind that certain vegetables like carrots,
sweet potatoes, and parsnips tend to shrink when roasted, so cutting
them into wider finger shapes is advisable. Softer vegetables like
cucumber can be offered raw & peeled for added variety or used to dip
into liver pate (10)!

We did fruit 12 months +

Taj is enjoying my ancestral
smoothie icy pole (recipe
located further back!)

93
 Milk To Meat
Fruits & veg

For larger fruits like melon and papaya, consider cutting them into
stick shapes or wedges, while smaller round fruits such as grapes are
best cut in half & quarters.

Blueberries, being quite small, may be challenging for your baby to

pick up initially. You can gently squash them to make it easier for
your baby to grasp.

Plums can be quartered for safer handling. Apples, pears, peaches,

and nectarines can either be offered whole or sliced into wedges. We
did finger-shapes for apples and made sure to peel them, only
advanced eaters should eat whole apples. Apples are easier to chew
when they are slightly soft rather than extremely crisp, and if they
are too crisp, steaming wedges can help soften them.

Leaving some skin on fruits and vegetables can aid in grip, especially
until your baby is more adept at biting into them. Apples, pears,
avocados, mangos, and potatoes are examples of foods that work
well with some skin left on.

Your baby will naturally learn to use their teeth or gums to scrape
the flesh. Oranges can be served as large wedges or individual
segments with the white strings removed, depending on your baby's
preference. Some parents even offer bananas with a portion of the
skin still intact; just ensure the skin is washed thoroughly and
trimmed, leaving a small portion of the banana exposed for easy
handling (10).

94
 Milk to Meat
Strawberries
If smaller than babies fist, halves or quarters.

Slices need to pass the coin

If larger than babies fist, whole. test, (needs to be bigger than
a coin) if not they need to be
halved or quartered.

95
 Milk to Meat
Apple
All cutting modifications should be done until
age 4-5.

Slices should be thin enough to be

Shredded or grated.
easily snapped between 2 fingers.

We
d
pee id thin
led l
gra aft y cut a
te er 1
did d. At 2 m nd
w 2 ye ont
you hole ars hs /
r ch app old
ild’ le we
s re s. Fol
adi lo
nes w
s
Whole apples can be serves
at parental discretion to
advanced eaters.

96
 Milk to Meat
Grapes
All cutting modifications should be done until
age 4-5.

Grapes should be cut in half lengthwise or quartered for 6-12 months

old. We did quarters until 2 years +, then half.

Whole grapes can be serves at

parental discretion to advanced eaters
aged 5 years +.

97
 Milk to Meat
Banana
Bananas can be served whole at 6 months +,
with some skin left for baby to have a good grip.
With my first we did halves lengthwise or spear
at 6 months+ as it worked better for us.

Halved or spears Bite-size pieces

6 months + 9 months +

98
Milk To Meat
GUT HEALTH

Fermented Foods

99
 Milk to Meat
Fermented Foods
Hey there, lovely parents! Let's talk about a super cool way to boost
your kiddo's health: fermented foods! Seriously, these little gems are
like tiny health superheroes for your child's tummy.

You know how breast milk is chock-full of all the good stuff, like healthy
fats and friendly bacteria that keep digestion running smoothly? Well,
sadly, a lot of the first foods we give babies don't quite measure up in
that department. But fear not, because fermented foods are here to
save the day!

Think of fermented foods as your secret weapon in the battle for a

happy gut. They've been around for ages in different cultures, and for
good reason! Fermented foods are like nature's way of pre-digesting
food, making it easier for your little one's tummy to handle. Plus, they're
packed with probiotics, which are like tiny soldiers boosting your baby’s
immunity and helping their body absorb all the good stuff from their
food.

Now, you might be thinking, "But what about probiotic supplements?"

Sure, they have their place, especially for babies dealing with eczema or
taking antibiotics. But here's the thing: those supplements only have a
limited range of bacteria strains. Fermented foods, on the other hand,
are like a whole party of good bacteria, offering a much wider variety of
benefits.

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Fermented Foods

And guess what? Babies actually seem to love the tangy flavors of
fermented foods! So why not introduce them to your little one early
on? Here are some awesome fermented foods you can add to your
baby's menu:

-Homemade sour cream (one of my obsessions!)

- Sauerkraut (with the yummy brine and all those crunchy bits)
-Cultured Butter (just when you thought butter could not get better!)
- Beetroot kvass (sounds fancy, tastes delicious!)
- Coconut kefir (for that tropical twist)
- Milk kefir (once they're cool with dairy, works with both cow & goat)
- Water kefir (refreshing and oh-so-good for their tummy)
- Lactofermented veggies and fruit (a colorful feast for their belly)
- Cultured coconut yogurt (creamy and dreamy)
- Greek yogurt (once they're okay with dairy)

If baby suffers from allergies and eczema, I highly

recommend introducing some fermented foods to
rebuild their gut, in addition to meat-stock of course.
Start slow, like dip a spoon in kefir, if they are ready for
dairy. Goats milk is usually better tolerated compared
to cow‘s milk. You may need to cut out dairy for some
time when working through eczema or allergies. Make
your own sour cream (high in fat rather than lactose),
sauerkraut is very easy and affordable to make, with lots
of benefits. More ideas in my recipe book.

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Introducing Fermented Foods To Bub
Step-By-Step

Now, onto the nitty-gritty of introducing these goodies to your

little one:

Let's ease into it with tiny portions, giving their delicate system time
to adjust. I'm talking dipping a spoon into kefir, or maybe just a single
drop! Over doing fermented food, or food in general can upset their
tummy, and that's no fun for anyone!
Start by simply introducing your finger or spoon to the fermented
food of choice a few times.
After a few gentle tastes, you can blend the cultured veggies or
sauerkraut into a puree and offer small spoonfuls or try the baby-led
weaning approach if you're feeling confident.
Remember, don't overheat the puree, or you might lose those
friendly bacteria!

So there you have it—your guide to

bringing some bubbly goodness into
your baby's diet! Here's to happy bellies
and healthy adventures ahead!

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Store-bought Fermented Foods

TIPS & TRICKS

Home-made foods are best, however life with little kids get
busy, so here is a little guide on store-bought fermented foods
that can be a great alternative to making your own.

Sauerkraut and cultured vegetables:

- Look for these goodies in the refrigerated section. Those

sauerkraut jars hanging out on the shelf? They've likely been
soaking in a vinegar bath or heat-treated, missing out on those
awesome health benefits.

- Check the label—it should only list veggies, herbs, spices, salt,
and maybe a starter culture. No sneaky sugars or vinegar,
please!

Yogurt:

- When it comes to yogurt, opt for the plain and pure stuff—no
added flavors or sugars.
- The more live cultures, the merrier! Aim for yogurt with the
ABC crew: Lactobacillus acidophilus, lactobacillus casei,
lactobacillus bulgaricus.
- If you can, go organic for that extra wholesome goodness.

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Kefir:

- Whether it's water kefir, coconut water kefir, coconut milk

kefir, or dairy milk kefir, keep it chilled in the fridge aisle.
Shelf-stable means it's been heated up, saying goodbye to
those friendly bacteria.

- Ingredients should be straightforward: milk (if dairy-based),

sugar (necessary for fermentation), water, any fruits, herbs,
spices for flavor, and a starter culture. No thickeners,
preservatives, e-numbers etc.

So there you have it—your roadmap to fermented food

heaven! Remember, keep it cool, keep it natural, and keep
those taste buds dancing with delight!
Some of my personal favorites in Australia

I also make my own kefir & sour cream, see

recipes! It is super easy!

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Fermented Dairy
Dairy products like yogurt and cheese, can be introduced as early as 6
months of age. Because they are fermented, the harder-to-digest
proteins can become partially broken down, and may make them easier
for baby to tolerate. As stated previously, start slow and low amounts.
Dip a spoon in some kefir, offer home-made sour cream (more fat less
milk sugar). If baby is recovering from sensitivities, using dairy in cooking
is one of the first steps or even ONE drop of kefir can be enough to see
how bub reacts. For allergies and sensitivities, work with your chosen
healthcare professional.

Homemade Yogurt

Greek Yogurt Kefir

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INFOGRAPHICS
Some parents may still want to include plants in baby’s diet
which is totally fine. You chose what to feed baby! I have
chosen to include some helpful resources for this reason.
Some apply to plants only others to all types of food and meat,
seats and safety. As always do what you feel comfortable with
and leave the rest!

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TEETH
Babies don't require teeth for chewing! Chewing relies on jaw movement and not teeth.
Typically, children don't develop teeth for grinding and mashing until around 2 years old. When
introducing solids, the Australian dental association suggests using a grain-sized amount of
fluoride toothpaste to brush teeth (for children under 3 years old). If a baby doesn't have teeth,
simply wipe their mouth with a damp washcloth after meals. Make it a goal to brush twice daily.
Our kids got teeth really early, so I avoided giving them foods they could bite off large chunks off
to prevent choking, as they were still learning to manipulate and chew their foods. When baby
does not have teeth, offering strips of meat can be great as they suck the juice and chew the meat
without biting it off or offering them a big bone to chew on. Do what you are comfortable with. I
chose to slow cook lots of meat & cut it very thinly / shred/ cut in small pieces according to age.

Is toothpaste bad?
We have chosen to move away from conventional toothpast, some ingredients commonly
found in toothpast like coldgate are actually harmful for humans, especially kids.
Triclosan & Parabens: linked to hormone disruption.
Artificial Colors: Associated with hyperactivity in children.
Fluoride: A neurotoxin. Use alternatives like hydroxyapatite toothpaste which remineralise
your teeth without the harmful chemicals .
Sodium Lauryl Sulfate (SLS): Linked to cancer sores.
Propylene glycol: Used in antifreeze.
Don’t panic though, I’ll give you some alternatives to consider below!

Toothpaste alternatives Toothpaste alternatives

with hydroxyapatite without hydroxyapatite

Grin Natural
MOOGOO Strengthening Dr. Brite Kids Jack N' Jill Natural Weleda Children's
Moothpaste Toothpaste Toothpaste Toothpaste (Flavour free) Tooth Gel

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 Milk to Meat

Milk is fine for baby to have as an ingredient in cooking

or products, such as yogurt, cream, butter etc. We did
raw dairy after 10-12 months, just our personal choice,
however your government guidelines may advice
against this & it is illegal to sell raw milk for human
consumption in Australia.
Milk should not be used to replace breast-milk or
formula until after age one, as it is not nutritionally
equivalent.

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 Milk to Meat
We included raw dairy in cooking and fermentation for our baby, like
sour cream, kefir, ice cream, custard etc. Once over 12 months + we
offered raw milk to drink, both from goats & cows. Please note this is just
our personal experience and not my recommendation as a nutritionist.
Current government regulations are advising against raw diary due to
health risks.

RAW DAIRY
Many of us have a mixed history with dairy. Dairy (in its raw form) is
incredibly nutrient dense. Ghee, butter, cheese, yogurt, cream and milk
are all great options to include in your diet in moderation – as long as
you can tolerate them. Raw dairy is one of the few things on our planet
genuinely worthy of being labeled a “superfood.”
Not only does raw dairy provide fat and water-soluble vitamins in their
most bio-available forms, but it also contains enzymes, bacteria, and
unique peptides that improve digestion, microbial diversity and overall
health.

As a healthcare professional, I cannot recommend raw milk for human

consumption. We do however acknowledge the nutritional advantages of
raw dairy over pasturised dairy.

7
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 Milk to Meat
WATER

CHILDREN AGED 6-12 TOO MUCH WATER, TOO

MONTHS CAN HAVE 4-6 QUICKLY, CAN LEAD TO
OZ OF WATER A DAY, WATER INTOXICATION
AND UP TO 8 OZ TO IN INFANTS.
COMBAT CONSTIPATION

JUICE IS NOT
RECOMMENDED FOR
CHILDREN UNDER ONE.
THIRSTY? OFFER CAFFEINATED DRINKS
BREASTMILK, SHOULD BE AVOIDED.
FORMULA, OR SIPS
OF WATER
We started offering
water from 6 months
+ in a sippy cup &
open cup with our
boys.

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Slippery Foods

Some parents may still want to

include some plants in baby’s
diet which is totally fine. You
chose what to feed baby! I have
chosen to include some helpful
infographics for this reason.

Cut "notches" into the fruit

Leave the peel on (be sure

to wash it!)

Use a crinkle cutter

Roll in pork rind

Preload the food onto a

fork/spoon

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 Milk to Meat
The coin test

Round slices of foods may pose a choking hazard, so need to be

modified if they do not pass the coin test.

To see if a slice needs to be

modified, make a circle with your
thumb and forefinger. If the slice
can pass through that circle, it
needs to be halved or quartered!
This is not an exact measurement,
but a general guideline. As always,
use your best judgement!

Slices that are too large to pass through the circle do not need
to be modified, as baby will likely bite them, rather than
leaving them round. It is still ok to modify them though, at
your comfort level!

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Booster Seats
SAFE NOT SAFE

BUMBO
BOOSTER SEAT BUMBO FLOOR SEAT
WITH TRAY

BUMBO
UPSEAT BABY BOOSTER
FLOOR SEAT

MAMAS & PAPAS

MAMAS & PAPAS
SNUG
BABY BUD

We did an IKEA high chair and also the “ingenuity baby seat”
Brands may vary depending on where you live.
If baby’s hips are leveled they are safe.
A SEAT IS UNSAFE IF BABY'S HIPS ARE
BELOW THEIR KNEES! 113
 Milk to Meat

How to cut & serve meat

according to your child’s age

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 Milk to Meat

Food should be soft enough

that you can squash it between your
thumb and index finger.

Start with larger One pincer grasp Food that is too Foods that are
finger shape sized foods is developed,
small / liquid / slippery,
6 months + foods can be
slippery/ mushy avocado, butter
If you go from puree smaller
to baby led weaning, (9months+)
can be pre- sticks, sardines,
start here regardless loaded. Yoghurt, banana, can be
of baby's age. mince, broth, rolled in pork
stock, stews, rind, or cut
tallow, butter, crinkle
tuna, sardiens, cutter to
home-made make it easier to
custard (no handle
sugar)

115
Photo from: https://www.healthylittlefoodies.com
 Milk to Meat
How to serve red meat to baby by age

Sliced Finger Strips 6-8 months Ground 9 months + Shredded 8-9+

months

Bite size 12 months + Ground in sauce Burger Finger 6

9 months + months +

Finger size literally means the size of your

finger! This is a burger shaped into finger.
You can cut it lengthwise if it’s too thick. Big bones (no sharp edges) 6months +

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How to serve beef & lamb for baby by age

BEEF
Sausages quartered
lengthwise
On the bone
(no sharp bones) or
large strips 6 LAMB Shredded 9 months +
months +

Bite size 12-18 months +

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 Milk to Meat
How to serve chicken to baby by age

Chicken
Finger size or finely
chopped
Shredded 9 months +
6 months +

Bite size 12-18 months +

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 Milk to Meat
Cooking suggestion for chicken

Oven baked off the bone Poached Chicken

6 months+ 6 months +
Remove chewy bits & sharp
bones.

oven baked Chicken liver pate

6 months +
6 months +
Pre-loaded spoons/
spread on other foods

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 Milk to Meat
How to serve pork to baby by age

On the bone

Pork
(no sharp bones,
remove chewy bits)
or finger strips 6
months + Shredded 9 months +

Bite size or large strips

12-18 months +

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 Milk to Meat
How to serve fish to baby by age

Flaked / smaller bits

Deboned. Strips / @9 months +

Fish
larger pieces or Prawns I sliced in half
Patties until 12 months +
6 months +

Bite size / fine to scoop up with cutlery

12-18 months +

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Bacon
If you want to offer bacon 6 months +, make sure it is fully
cooked, remove any gristle or fatty bits. You can finely chop
the meat to mix into a soft, scoopable food for baby. Serve
crispy long strips, or wait until baby is older.
Our kids had longer crispy strips with all chewy bits
removed and served whole around 12-18months +. Before
that I added some into foods or gave small bite size pieces.
Use common sense & what you are comfortable with.
Aim for clean, free range pork.

Bacon can be served in finger length strips, or ½” or

smaller chunks! We cook all bacon on 180 degrees
Celsius in the oven for about 20 mins, we like it
crispy & it’s easy to clean up!

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Cold Cuts
It is recommended to heat up cold cuts due to risk
of foodborn illness

Avoid cold cuts with Choose low sodium / low

honey, like ham, until sugar options
12 months +.

Sausages should be Cut into strips or rolled up

quatered lengthwise 6 months +
6 months +

Example of a “snack’ for Taj 12

months +. He still likes the finger
shape foods, which is totally fine
to keep going with!
Cheese & roast beef
123
 Why meat is the
best first food
for Babies

Meat Stock Bone Marrow Steak /brisket

124
 Meat-stock
BENEFITS OF MEAT STOCK

Starting solids can be scary! By

offering a jelly-like meat stock,
you & bub can enjoy the first meal
without anxiety & stress. You can
serve with pre-loaded spoons,
open cup, in a feeder or as is!

It’s a great gut building food that

help baby develop a strong
immune system & promotes
healthy brain development.

Meat stock is particularly rich in

protein like gelatin, collagen,
elastin, proline, glycine, and
minerals like zinc, iron,
phosphorus, calcium and more!!

How to make stock see my guide on page 59

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 Bone Marrow
Benefits of bone marrow
Contains vitamin A, K, & E, which
support overall growth &
development in babies.
Contains healthy fats that are
crucial for brain development &
cognitive function in infants.
Helps in the formation of blood
cells
Rich source of iron, supporting
production of hemoglobin &
preventing anemia in babies.
Supports immune function due to
its high content of zinc + selenium.
Supports bone & joint health,
aiding in proper skeletal
development in babies.

Bone Marrow

How to prep & serve marrow to baby see recipes

126
 Steak/ Beisket
Benefits of Red meat
Iron: Steak is an excellent source
of bio-available iron, important for
healthy growth & development,
including brain development.
Protein: Steak provides high-
quality protein, essential for
building and repairing tissues,
muscles, and organs.

Zinc: Rich in zinc, which

supports immune function &
helps with cell growth and
repair.
B Vitamins: Steak contains B12,
B6, B3, B2, & B1, important for
energy metabolism & nervous
system function.

steak
How to prep & serve steak to baby page 117

127
 WHY liver is one of
the best first foods
for Babies

BEEF LIVER CHICKEN LIVER How much

Frozen liver can be grated into scrambled eggs, soup, stews, any hot
meal really! Aim for 1 tsp info baby’s food, or try giving baby pan-fried
liver, they may surprise you.
For larger cook-ups use more liver & see recipes further back for ideas.

128
 Beef Liver
BENEFITS OF Beef liver
Beef liver is rich in several
nutrients that are important for
babies, including iron, vitamin A,
vitamin B12, and zinc.These
nutrients are essential for healthy
growth and development,
particularly for infants.

Iron is crucial for proper

cognitive development, while
vitamin A supports vision and
immune function.

Vitamin B12 is essential for

neurological development, and
zinc is important for immune
function and growth.

BEEF LIVER

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 Chicken liver
Benefits of Chicken liver
Chicken liver is an excellent source
of iron, which is essential for the
production of hemoglobin in red
blood cells. Iron deficiency can
lead to anemia in infants, affecting
their growth and cognitive
development.
It is also rich in vitamin A,
important for vision, immune
function & skin.
Chicken liver contains folate (more
than beef liver!) & B12, which is
crucial for DNA synthesis, cell
division & neurological
development. Adequate folate &
B12 intake during pregnancy &
infancy is important for proper
neural tube development and
reducing the risk of birth defects.

Chicken liver
130
 Liver & toxicity
How much to serve

Liver is incredibly nutrient

dense, we don’t need large
amounts to gain the benefits!
1 tbsp, 1-2 per week is the
current recommendation of
liver for babies.
Toxicity happens when you eat
large amounts of liver for a
long period of time.
Adults are advised to eat max
200-300g of liver per week.
The liver does not store toxins,
it filters them out. Toxins are
stored away in fat cells!
We gave both our babies liver
pâté, liver in smoothie & in
pancakes.

Liver in bubs food see recipes page 155

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 Milk to Meat
What you need to know
about liver
Liver is a powerhouse of essential nutrients,
especially Vitamin A, crucial for the growth and
development of infants and toddlers. Vitamin A
plays a pivotal role in maintaining healthy vision,
immune function, and skin integrity. Incorporating
liver into your child's diet can offer a natural and
bio-available source of this vital nutrient. While
concerns about Vitamin A toxicity may arise, it's
important to note that following recommended
guidelines mitigates any risks. Our program ensures
safe and balanced consumption of liver, providing
the benefits without the worry.

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 Milk to Meat
Nutrients in beef &
chicken liver/ mince
Per 100g
IRON ZINC VIT. A B12
cooked

As mentioned in the info-

Beef liver 6.5mg 5.3mg 19,500 mcg 70 mcg graphics, liver is
incredibly nutrient dense
and rich in iron, vitamin A,
Chicken 11.1mg 4.3mg 10,700mcg 15.7mcg
liver folate, vitamin B12, zinc,
copper, choline and
Beef mince 2.3mg 5.4mg 7 mcg 7 mcg
vitamin D. Here is a table
showing some of the
levels of those nutrients
Chicken
mince
0.8 mcg 2 mg 19mcg 0.7 mcg
in beef & chicken.

Source: Foodworks.online (23)

Vitamin a
Vitamin A is essential, meaning we have to get it from our diet, to
support rapid growth, development, immunity and to help combat
infections in infants and children. Vitamin A deficiency can cause
visual impairment (night blindness) increase the risk of illness and
death from childhood infections, including measles and those
causing diarrhea, which is common in third world countries (24).

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 Milk to Meat
vitamin a
Generally, infants are born with low vitamin A stores and are dependent on
external sources, most importantly breast milk. This is another reason to
include liver in your diet. If a mother is deficient in vitamin A, chances are her
milk is also low in Vitamin A. Note, no supplementation of pure Vitamin A is
recommended for infants & children, (24).

Vitamin A requirements (25)

From the Nutrient Reference Values for Australia and New Zealand, the
recommended intake of vitamin A for children are as follows:
7-12 months: 430 mcg (RE)
1-3 yrs: 300 mcg (RE)
4-8 yrs: 400 mcg (RE)

The upper level of intake of vitamin A for these age groups are as follows:
7-12 months: 600 mcg (RE)
1-3 yrs: 600 mcg (RE)
4-8 yrs: 900 mcg (RE)

Note: Vitamin A is expressed in terms of retinol equivalents or RE (sometimes

called retinol activity equivalents or RAE)
1 RE = 1 mcg retinol = 3.3 International units (IU)

There are some worries around hypervitaminosis A, which means Vitamins A

toxicity, and while it can potentially be an issue, you would have to consume
large amounts over a long period time. Usually, hypervitaminosis is the result
of over supplementation or usage of medication. For context, a child would
have to eat 20 x the recommended daily intake for an extended period of time
to reach toxicity. Signs and symptoms of hypervitaminosis A include: nausea,
vomiting, hair-loss, headache, dizziness, irritability, blurred vision, muscular in-
coordination (26, 27)
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 Milk to Meat
Snack ideas / On the go
We encourage less snacking to ensure our kids are hungry and
more likely to eat their main meals at breakfast, lunch and dinner.
Here are some nutrient-dense snacks for babies and toddlers. As
always, adapt the shape of the food to suit your child age & see
recipes in the cookbook on how to cook these snack ideas listed
below.
Pre-made pancakes, carnivore / ancestral, both are a hit!
Ancestral Banana Bread
Clean Pork rind
Cheese
Yoghurt in subo bottles
Sausages
Fruit
Mini meat & egg pie
Cheese egg waffle
Boiled eggs
Chief Nutrition Organic Meat & Protein Bars
100% Clean Coconut Chips
Beef Liver chips
Beef jerky (not suitable for babies) My 4 year old eats
them though.

135
 SUBO BOTTLE

Food bottle – 210ml volume, which can be adjusted for smaller

portions.Perfect for pureed & soft foods like smoothies, yogurt,
stew, soup, meat stock / broth or even bolognese - refill and
reuse your Subo again and again.
This is something we’ve used with both our kids from
6 months + to 4 years old.
Great for when you’re on the go!

136
 Chief Nutrition

Sweet & Savory Snacks On The Go!

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When you want a clean snack to satisfy your savory or salty
cravings, you'll love these products! I keep the organic meat
bars handy for kindy drop off & when I know I will be out and
about a lot. Its a clean organic meat-bar, my favorite is the beef
brisket & my kids also loves them!
For special occasions we use their sweet protein bars, it’s a hit
with the whole family! They also do organ supplements,
protein & collagen powders. I use their plain collagen in my
coffee for that extra skin, hair and nail glow!
137
 Budgee Valley Beef
If you live in Queensland, Australia, you’re in luck! Budgee Valley Beef offers
grass-fed, grass-finished beef, top quality beef from pasture to porch! I am
featuring some of their delicious cuts in the recipe book located further back in
this guide! My kids love their mince and sausages especiall.

Why grass fed & grass finished?

Naturally, cattle are not supposed to be fed grain. They’re not grain-eaters by
design, so when fed a grain diet it changes the fat composition of their meat, and
science is starting to show that when consumed by humans it can promote
illness and disease.
Budgee Valley Beef cattle are 100% grass-fed and grass finished. Our cattle are
free to roam on naturally bio-diverse paddocks in fresh air and sunshine, making
for happier, calmer animals and better tasting, healthier meat.

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138
 Meat Based
Mums & Bubs

C O O K B O O K

R e c i p e s f o r g r o w i n g b a b i e s

139
 Milk to Meat

Recipes
Welcome to the recipe section! These recipes are suitable for
the whole family!
Refer back to the section on how to serve and adapt food to
baby by age if you are unsure how to cut certain foods for bub.
Serving size refers to adult servings, not baby portions.
We encourage baby led weaning and intuitive eating so baby
can eat however much bub want.
You can eat literally any food for breakfast, lunch & dinner.
Swap as you like. Remember to refer back to my baby led
weaning Information on how to serve food according g to age &
basic safety.

General rules for foods:

Chose grass-fed, organic, pasture raised, free range, wild
caught when budget allows. These labels means better quality,
higher nutritional value & better for our planet, however
conventional meat, eggs & fish will still be a good option for you
and your baby. We alternate depending on budget!
Conventional meat is still 100 times better than packaged,
processed foods.

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 Milk to Meat
If you are here reading this guide, chances are you are about to start
solids with your child or you want some pointers on how bubs can eat
more meat.
I have already included a lot of things we have done with our two boys,
the following are some last few tips I would like to share with you.
Now, all kids are different but here’s what worked for us:

For the picky toddlers I recommend:

1. Serve their favorite dish like nuggets and chips, but take away the
chips & say “oh sorry we only have nuggets right now!” (Clean carnivore
nuggets in my cookbook) or make your own fries. There is always a
healthier alternative.

2. Let them have sauce! We swapped to keto / low-carb tomato sauce,

so we let Mr 4 year old have tomato sauce, especially if it means he’ll be
eating 3-4 grass-fed beef sausages. Pros vs cons.

3. Make sure they are really hungry! Like adults, when hungry we eat
what we have access to even if it’s not our fave food. This will help them
eat more meat and also adapt to their new diet of having less carbs and
processed foods. You may get some resistance to start with but
eventually they do get hungry.

4. Let them cook with you!! Make something fun, like carnivore pizza,
nuggets or raw ice cream. They love cooking & helping & are usually very
keen to try foods they’ve cooked themselves.

5. Serve the food on a large chopping board and eat as a family, my kids
love this!

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 Milk to Meat
Top 3 tips For babies:
1. Start them young! My second son was pretty much strict carnivore
from 6-12 months old, this was to ensure we gave him a really good taste
of meat. Think, meat stock, eggs, yogurt, bone marrow, slow cooked
meats, carnivore pancakes, bone broth, pure butter, sardines, scallops,
tuna, liver. Kids this young usually put anything in their mouth that’s on
their plate so this is a great opportunity to offer a range of animal foods!

2. Do baby led weaning over purée. I find this is less stressful for
everyone involved. Usually they want to eat what we eat anyway, so by
serving the same food that you eat, babies are more content over all.
They are great intuitive eaters and will eat animal products over veggies,
which will foster lasting habits and preferences to animal foods over
plant foods.

3. Don’t worry about the amounts when they are still so little. Under 12
months, mum’s milk is the priority. Yes they need more iron, protein etc
and so you serve animal foods and they will eat what they want. Force
feeding kids food can lead to digestive upsets and a bad relationship
with food and meal times. Take it slow. Relax & think about it as an
experience for Bub rather than “baby has to eat 2oz of this food 3 times
per day”. Your job is to offer nutritious foods, they decide how much to
eat

A friendly reminder, just because you may feel “bored” with their meals
because it is “repetitive”, it doesn’t mean they are bored! These foods
and ingredients are incredibly nutrient rich and if you want them to
become a meat and fat-lover, that is what you prioritize feeding them!
Plants are of course OK as well, but just remember the focus is on animal
foods, and keep plants local, spray free and seasonal.

142
Breakfast

143
 Serves 2 people

1 Carnivore Pancakes

INGREDIENTS 6-9 months: Cut finger length

9-11 months: Cut into bite size
4 ounces (115g) cream cheese
pieces
4 eggs
11-12 months: Serve whole,
Optional: vanilla or cinnamon finger length or smaller pieces

INSTRUCTIONS
1. Add cream cheese and eggs to a high-powered blender.
Blend on high until combined.
2. Cook on medium high, in butter, using a cast iron
3. Cook one side until golden, flip (about 2 minutes), and cook
on the other side. Serve w. Butter / Bacon

144
 Serves 2 people

2
01
Ancestral Pancakes

INGREDIENTS
1 small banana 6-9 months: Cut finger length
4 eggs 9-11 months: Cut into bite size
50 ml cream pieces
11-12 months: Serve whole,
1 tsp salt
finger length or smaller pieces
Optional: 1 tsp vanilla
Butter / tallow for cooking

INSTRUCTIONS
1. Add all ingredients except butter / tallow to a high-
powered blender. Blend on high until combined.
2. Cook on medium high, in butter and tallow, using a cast
iron. Cook one side until golden, flip (about 4 minutes),
and cook on the other side.
3. Serve w. salted butter, bacon, fruit

145
 Serves 1-2 people
3 Carnivore Waffle

INGREDIENTS 6-9 months: Cut finger length

1 cup shredded cheddar cheese 9-11 months: Cut into bite size
4 large eggs pieces
Butter / tallow for waffle maker 11-12 months: Serve whole,
finger length or smaller pieces

INSTRUCTIONS
1. Preheat the waffle maker to medium-high heat.
2. Whisk the eggs in a mixing bowl. Add the cheese, and stir until
combined.
3. Brush waffle maker with fat. Pour batter into the waffle maker once
it's hot. Close and cook for 4-5 minutes until done. Repeat, if needed,
until all batter cooks.
4. Serve immediately.
5. Store leftovers in the fridge for 3-5 days.

146
 Serves 1-2 people
4 Sweet Carnivore Waffle

INGREDIENTS
4 eggs 6-9 months: Cut finger length
30 ml cream 9-11 months: Cut into bite size
3 oz cream cheese pieces
1tbs vanilla extract 11-12 months: Serve whole,
2 tbsp collagen (optional) finger length or smaller pieces
Butter / tallow for waffle maker

INSTRUCTIONS
1. Preheat the waffle maker to medium-high heat.
2. Whisk all ingredients except butter / tallow in a mixing bowl using an
electrical whisk.
3. Brush waffle maker with fat. Pour batter into the waffle maker once
it's hot. Close and cook for 3-4 minutes until done. Repeat, if needed,
until all batter cooks.
4. Serve immediately. Honey, butter, berries & sour cream are optional.
5. Store leftovers in the fridge for 3-5 days.

147
 Serves 2 people

5 Carnivore flat bread

This flat-bread works amazing as pizza base!

INGREDIENTS
3 eggs
¾ cup Greek yogurt
1 cup mozzarella shredded
1tsp salt
1 tsp Italian season

INSTRUCTIONS
1. Preheat oven to 200° Celsius. Line a large baking sheet with
parchment paper.
2. In a medium bowl, whisk up eggs. Add Greek yogurt and stir
together to a smooth batter. Stir in mozzarella cheese, salt and
Italian seasoning if desired.
3. Pour batter onto your lined baking sheet. With a spoon or
spatula, spread batter into a thin oval or rectangle of about
13×11 inches. Bake for 20 minutes or golden brown.
IMPORTANT: Let flatbread cool down for 5 minutes. Cut into
slices for serving. Tastes great with freshly grated parmesan,
feta cheese, and/or melted butter.
4. Or use as pizza base, Add toppings and cook in oven again!

You can slice this flatbread

into finger shapes for baby 6
months +

148
 Serves 1-2 people

6 Greek Yogurt

INGREDIENTS
300g Plain Full Fat Greek Yogurt. I like the Jalna
brand
Optional: pure vanilla / cinnamon / squeeze of lemon
or some mushed berries, organ, raw honey for 12
months +

PRO TIPS: Use Subo-bottles for young babies if you want to avoid mess
on the go. Sprinkle some organ powder and mix for a multivitamin boost
(It doesn’t taste anything)!

149
 1-2 Serves

7 Nutrient-Dense Smoothie

INGREDIENTS
300 ml milk
1/2 cup frozen mixed berries
1-2 tbs collagen (optional)
1-2 tsp desiccated organs (optional)
1-2 raw egg yolk
1 tsp honey (optional)
1tsp vanilla

INSTRUCTIONS
Place all ingredients in a high-speed blender, mix or
30-60 seconds and enjoy!

150
 makes 6 bread

8 Cloud Bread

INGREDIENTS
3 eggs, separated My baby loved these with some grassfed
1/2 tsp cream of tartar (optional) butter! Serve whole or cut into finger
3 oz of cream cheese shapes. 6 months +
Pinch of salt

INSTRUCTIONS
1.Preheat oven to 150 degrees Celsius. Line a sheet pan with parchment
paper.
2.Whisk the egg yolks with your cream cheese, salt.
3.Whisk egg whites with cream of tartar until very stiff. This is important. If
you don’t whisk enough the bread will be flat. Whisk egg whites until you
can almost turn them upside down without falling out of the bowl!
4.Fold in the egg yolk mixture into the whites, little bit of the yolk mixture at
a time until it is all used up.
5.Spoon the mixture onto the parchment lined tray into 6 round circles.
Do not flatten! Leave them fluffy and thick as they will deflate once cooled.
6.Bake for 25-30 minutes or until golden. You do not want the rounds to be
wet in the middle.
7.Let the rounds cool for at least 1 hour to improve the texture. Best if you
can wait 4 hours.
8.Store in an airtight container in the fridge if not consuming that same day.

151
 Serves 1-2

9 Scrambled Eggs

INGREDIENTS
2-4 eggs
30 ml heavy cream
Salt (Optiona) I usually don’t add salt until Bub is
2 years +
1 tbs butter (or more)

INSTRUCTIONS
1. Heat your egg pan to a medium-high heat and melt your
butter.
2. For the perfect scrambled eggs whisk your eggs and salt
in a small bowl or cup first, add cream if using.
3. Pour your whisked eggs into the heated egg pan, lower
heat to medium-low and cook low and slow while
stirring them continuously until they are just scrambled.
Take off heat.
4. You can add more butter on top & let it melt over your
eggs. Enjoy!

152
 Serves 1-2

10 Poached Eggs

INGREDIENTS
2-4 eggs
1-2 tbsp white vinegar

INSTRUCTIONS
Bring a large pot of water to a boil, then reduce to medium-low.
Crack the egg in to a small ramekin or bowl / cup.
Add one tablespoon of vinegar to the pot and stir to create a
vortex.
Pour the ramekin with the egg into the middle of the vortex and
set a timer for 3 minutes.
Once the egg is done, use a slotted spoon to remove the poached
egg.
Cooking one egg at a time may give you a nicer egg, if I am in a
rush i pour the vinegar into the boiling water and add all 3-4 eggs
into the pot to cook all at once for about 5 minutes.

153
11 Stunning Steak

INGREDIENTS Refer to info graphics on how to

serve steak to your child by age.
Your choice of Steak. My kids love medium steak, even
Grass-fed Butter medium-rare.
Salt
Cast Iron / BBQ My favourite steak is T-
Bone & also rump from
Budgee Valley Beef
INSTRUCTIONS
Heat cast iron on high until hot.
Place steak in pan and fry 3-5 minutes each side
depending on your liking and thickness.
Place on plate. Add LOTS of butter and salt
(optimal), enjoy!

154
 Organs
Natures Multivitamin

155
 Nose-To-Tail
Eating
Nose-to-tail eating is an approach to Nose-to-tail eating allows you to maximize your
consuming meat that sees us enjoy as nutrition and get value for your $! Beef liver is one
much of the animal as possible—organ of the most nutrient dense foods on the planet. To
meats, fat, unpopular and uncommon avoid hypervitaminosis, adults consume
cuts. It is how we used to eat before we maximum of 100-200g of organ meat / week. We
had the option of buying the same cut appreciate organ meat's unique flavor. An
of meat, from the same supermarket, on alternativ to fresh organ meats are desiccated
the same day each week, every week. organ meats in the form of capsules.

Where to start
MY FAVORITE
Ancestral Nutrition

The most common organ meat to

start with is beef liver, it is incredible
nutritious and is easy to blend with
mince, sausages, grate some frozen
liver over your eggs or cut up in small
pieces and freeze, consume one "pill
size" of liver per day. We use a mix of
fresh meat & supplements. It is a
great addition to my kids smoothies!
You can also grate raw frozen liver
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into your kids hot meals, stews, soup,
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eggs, purees, anything really!
 Nourishing nose-to-tail nutrition to support
energy, immunity & vitality.
Ethically sourced from Tasmanian grass-fed cows.

This is the powder we

use to infuse organs
into smoothies, ice
cream, pancakes,
bolognese & more!

USE CODE IZABM10

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157
12 Oven roasted Bone Marrow

INGREDIENTS
1-2 pieces of bone marrow, halved
1-2 tbs butter (optional)

INSTRUCTIONS
1.Preheat oven to 200 degrees Celcius.
2.Place bone marrow on an oven tray and bake for 15-20 minutes
depeding on size. The bone should be cut in half, exposing the bone
marrow.
3. Cool down bone marrow. Scrape out using a spoon.
4. Serve as is or add to other foods: spread on bread, add to ice
cream, custard, mashed potato, lots of options (cooked)!
All homemade and refined sugar free of course!

Roasted
Raw

158
13 Bone Marrow Butter

INGREDIENTS
1-2 pieces of bone marrow, halved so you can
see the exposed marrow
250g grass-fed butter
1 garlic clove (optional)
2 tbs fresh parsley (optional)
1-2 tsp salt (optional)
Use and herbs and spices you like!

INSTRUCTIONS
1.Preheat oven to 200 degrees Celsius.
Place bone marrow on an oven tray and bake for 15-20 minutes depending
on size. The bone should be cut in half, exposing the bone marrow.
2. Cool down bone marrow. Scrape out using a spoon.
3. Crush the garlic and in a bowl mix with room temperature butter and
parsley.
4. Place butter and bone marrow in a high speed blender until completely
smooth.
5. Wrap in plastic and freeze for minimum 1 hour before serving on your
favorite steak! You can cut bits to feed baby, or add to scrambled eggs.

159
14 Mini Meat Pie with Liver

EQUIPMENT Finger shape is 6 months +.

12-cup muffin pan If you can’t cut these serve
whole, older babies / toddlers
INGREDIENTS can do bit-size.
500g ground beef You can substitute fresh organs
100g beef liver, ground with 3-4 tbs organ powder of
4 eggs your choice.
1 tablespoon tallow / butter
1 teaspoon salt
1 tablespoon herbs de Provence (optional)
50 g sharp cheese grated

INSTRUCTIONS
1.Preheat oven to 350°F / 175°C.
2.Combine meat and liver in a mixing bowl or food processor. Add in
eggs, stir well to combine.
3.Melt the tallow or cooking fat and add to meat. Season with salt and
optional herbs.
4.Grease a 12-cup muffin pan well or use cupcake liners. Spoon
mixture into each well evenly. Top with cheese
5.Bake for 20 minutes, until done. Remove from oven and cool before
removing.
Serve warm or leftovers cold.

160
 Beef Liver Burgers
Serves 3-4 people

15

INGREDIENTS Refer to info graphics on how

to serve this according to bubs
1 kg of 80/20 ground beef
age. Finger shape is 6 months +
100 g of grass-fed beef liver
1/2 yellow onion (optional)
1-2 tsp of Celtic sea salt
1/2 cup bone broth (optional)

INSTRUCTIONS
1.Process beef liver in a food processor and hand mix with ground
burger meat.
2.Sautee the onion in grass-fed butter.
3.Mix meat mixture, onions and broth + salt and prep burgers for the
grill!
4. Cook on medium heat about 2-3 minutes each depending on size.

For grass-fed mince &

liver: Budgee Valley Beef

161
 Serves 3-4 people

16 Meatballs With Heart

INGREDIENTS
500g ground beef Refer to info graphics on how
200g ground beef heart to serve this according to bubs
1 teaspoon salt age.You can make these into
2 cups of crushed tomatoes (optional) finger shapes rather than balls.
1 tbs Fresh Basil (optional) Finger shape is 6 months +
1 garlic clove (optional)
100 g shredded cheese

INSTRUCTIONS
1.Mix the two ground meats in a bowl until well combined.
Season with salt.
2. Using your hands, form a ball shape of a small meatball, repeat
until all mixture is gone. Use cold water on hands to prevent
mixture from sticking to hands.
3. Mix crushed tomatoes with garlic and basil.
3.Place meatballs in a small glass baking dish and pour over
tomato sauce. Top with cheese
4.Bake in a preheated oven at 350*F (175*C) for 20 minutes.

162
 Serves 2 people

17 Crispy & Tender Beef Tongue

INGREDIENTS Refer to info-graphics on how

1 beef tongue (grass-fed) to serve this according to bubs
2 bayleafs age.
1 tsp whole black pepper corn
1 teaspoon salt
1 tsp allspice (optional)

INSTRUCTIONS
1.Fill a pot with water, bring to boil. Add tongue and spices and lower heat to
medium heat. Let simmer with spices until tender, 3-4 hours. Simmering
means just under boiling point, you may see some bubbles but it is not fully
boiling, use a lid so the water does not evaporate.
2. After simmering for 3-4 hours, let it cook down slightly, cut a straight
vertical line along the tongue to peel off the skin. This is best done when still
warm.
3.You can cut it into strips or whatever shape you like, and pan-fry with lots of
butter and or tallow, this will make it nice and crispy on the outside and melt
on the inside!
Add any spices you like, some add onion, mushroom and cream too for a nice
creamy sauce.

163
 Serves 2 people

18 Carnivore Pancakes

INGREDIENTS
6-9 months: Cut finger
4 ounces (115g) cream cheese length
4 eggs 9-11 months: Cut into
bite size pieces
1 tbs desiccated liver powder
11-12 months: Serve
or grate some fresh, frozen liver into batter (1-2
whole, finger length or
tbs) smaller pieces
Optional: vanilla or cinnamon

INSTRUCTIONS
1. Add cream cheese, eggs & liver to a high-powered blender.
Blend on high until combined.
2. Cook on medium high, in butter, using a cast iron
3. Cook one side until golden, flip (about 2 minutes), and
cook on the other side. Serve w. Butter / Bacon

164
 Serves 2 people

19 Ancestral Pancakes

INGREDIENTS 6-9 months: Cut finger length

9-11 months: Cut into bite size
1 small banana pieces
4 eggs 11-12 months: Serve whole,
50 ml cream finger length or smaller pieces
1 tsp salt
1 tbs desiccated liver powder
or grate some fresh, frozen liver into batter (1-2 tbs)
Optional: 1 tsp vanilla
Butter / tallow for cooking

INSTRUCTIONS
1. Add all ingredients except butter / tallow to a high-powered
blender. Blend on high until combined.
2. Cook on medium high, in butter and tallow, using a cast iron.
Cook one side until golden, flip (about 4 minutes), and cook
on the other side.
3. Serve w. salted butter, bacon, fruit

165
20 Chicken Liver Paté

INGREDIENTS
½ pound chicken livers
½ cup butter or duck fat for dairy
free
1 medium shallot minced
2 cloves garlic minced
1 tablespoon parsley
½ teaspoon salt
¼ teaspoon ground black pepper

INSTRUCTIONS
1.Trim the chicken livers and remove any sinew.
2.Melt a tablespoon of butter in a skillet over medium heat. Add
garlic and shallots. Cook for 1-2 minutes.
3.Add chicken liver to the pan. Pan-fry the first side until golden
brown, flip them over for the second side, about 5-7 minutes
total. Add parsley in the last minute of cooking.
4.Remove from heat and cool enough to add to a food
processor. Add remaining butter and season with salt. Puree
until smooth.
5.Pour into ramekin dishes or a container and chill for 4 hours or
overnight to set.
Add to puree, use as a dip for cucumber, pre-loaded spoons, on
sourdough or crackers (if you eat that in your family). We usually
do the cucumber, pre-loaded spoons or sometimes on toast for
my oldest.
Enjoy!

166
21 Beef / Chicken Liver Paté
INGREDIENTS
500g organic chicken livers, or beef liver.
Chicken has a milder taste and is a good starting point if
you aren’t a big liver fan! You do not have to include
herbs and veggies, it just helps with neutralizing the
strong liver flavor.
1 large brown onion, diced
4 garlic cloves, crushed
2-3 rashers of chemical free, rind-less bacon
1 tsp smoked paprika
1 tsp black pepper
1 tsp Celtic sea salt
1/4 tsp cumin
1 tsp onion powder
1 tsp garlic powder
1-2 tbs fresh parsley (optional)
100g grass-fed butter or ghee + 1-2 Tbsp for frying
Bone broth or filtered water for blending.
If this is for your baby, you can also use breast-milk for
blending!

INSTRUCTIONS
1.Trim the chicken livers and remove any sinew.
2.Melt a tablespoon of butter in a skillet over medium heat. Add garlic, onion and
shallots. Cook for 1-2 minutes.
3.Add chicken liver & bacon to the pan. Pan-fry until golden brown, flip them over
for the second side, about 5-7 minutes total. Add parsley + remaining spices in the
last minute of cooking.
4.Remove from heat and cool enough to add to a food processor. Add remaining
butter and season with salt. Puree until smooth. Add broth as needed.
5.Pour into ramekin dishes or a container and chill for 4 hours or overnight to set.
Enjoy! 167
Lunch & Dinner

168
 Serves 3-4 people

22 Meat Pie

INGREDIENTS
500g ground beef Refer to info-graphics on how
3 eggs to serve this according to bubs
100 g sharp cheese age. Finger shape is 6 months +
salt to taste
Tallow or butter, ghee for frying

INSTRUCTIONS
1.Preheat oven to 350°F (175°C).
2.Lightly brown the meat in fat in a skillet over medium
heat.
3.Combine all ingredients in a mixing bowl. Salt to taste.
4.Pour evenly into a lightly greased 9-inch pie plate.
Top with grated cheese
5.Bake for 15 minutes, until egg is set.
6.Remove from heat, cool for 5 minutes.
Enjoy!

169
 Serves 3-4 people

23 Easy bone broth burgers

Refer to info graphics

INGREDIENTS on how to serve
1 kg ground beef burgers to your child
1 tablespoon tallow, or cooking fat of choice, by age.
1/2 cup bone broth / stock (make sure it’s
jelly-like)
2 whole eggs (optional)
1-2 teaspoon of salt
1 cup shredded cheese (optional)

INSTRUCTIONS
1.Preheat the oven to 350°F (175°C) or fire up the bbq.
2. Mix all ingredients except for the cheese.
3. Shape into burgers. Once shaped, push down in the
middle of the bugger creating a round dent, this will keep
the burger nice and flat while cooking.
4. Top each burger with some cheese.
8.Bake for 30 minutes @180 degree Celsius in oven or 10
mins on the bbq.

170
24 Mini Meat Pies

EQUIPMENT
Refer to info graphics on how to
12-cup muffin pan
serve this according to bubs
INGREDIENTS age. Finger shape is 6 months +.
If you can’t cut these serve
500g ground beef whole, older babies / toddlers
100g bacon, diced can do bit-size.
4 eggs
1 tablespoon tallow / butter
1 teaspoon salt
1 tablespoon herbs de Provence (optional)
50 g sharp cheese grated

INSTRUCTIONS
1.Preheat oven to 350°F / 175°C.
2.Combine meat and bacon in a mixing bowl. Add in eggs, stir
well to combine.
3.Melt the tallow or cooking fat and add to meat. Season with
salt and optional herbs.
4.Grease a 12-cup muffin pan well or use cupcake liners.
Spoon mixture into each well evenly. Top with cheese
5.Bake for 20 minutes, until done. Remove from oven and
cool before removing.
Serve warm or leftovers cold.

171
 Serves 4 people

25 My Favourite Pizza

INGREDIENTS
2 x batch flat bread (recipe under bread/breakfast)
30g butter
30g garlic herb butter
100g salami
100g ham
100g shredded cheddar cheese
50g Parmesan cheese
100g low sugar tomato sauce

INSTRUCTIONS
1. Make the flat bread and use as pizza base.
2. Place on a large oven tray (a double bath will fill a while oven
tray)
3. Melt the butter and brush into flat bread
4. Add tomato sauce
5. Chop ham and salami and spread over pizza
6. Top with cheddar cheese or mild cheese plus Parmesan.
7. Bake in oven until golden brown on 180 degrees Celcius.

We use “mingle seasoning” as a low-carb tomato sauce,

alternatively just use plain crushed tomatoes or see condiments
for more ideas!

172
 Makes 18 nuggets.
26 Carnivore Nuggets

INGREDIENTS
500g Chicken ground chicken
50 g Cheddar cheese
100g Cream cheese
1-2 Eggs
2 teaspoons salt
40 g Pork crackle powder
1/3 cup Parmesan cheese

INSTRUCTIONS
1. In a food processor, combine chicken, cream cheese, cheddar
cheese and seasoning and mix until combined well.
2. In a separate bowl, combine pork rind crumbs and Parmesan
cheese
3. Roll the chicken mixture into ping pong size balls.
4. Whisk egg in a bowl. Dip each nugget in egg mixture.
5. After dipping in egg, dip nuggets in pork rind mixture.
6. Place on greased pan or silicone pan and flatten to about 1/2
thickness.
7. Place in a 200 degree Celsius oven for 12-15 minutes. After
12-15 minutes, turn over for another 8-10 minutes or until
golden brown. Alternatively, deep-fry in tallow for 7-10
minutes.
8. Air fryer instructions:
9. Place in preheat 400 F air fryer for 8 minutes.
10. After 8 minutes, flip over and cook for another 5 minutes
or until golden brown. Enjoy!

173
 Mingle Sauce

10 % Discount

code:D1984EC1AE4

174
 Pork Crumbs

OUTBACK JERKY
Use as panko crumbs, flour & more!

175
 Serves 2 people

27 Primal Ground Beef

INGREDIENTS
500 g ground beef or a mix of beef
Refer to info graphics on
and liver, grass-fed if possible
how to serve beef to your
1-2 tbs butter or tallow child by age.
1/2 cup stock
1/2 cup heavy cream

INSTRUCTIONS
1.Lightly brown the meat in a skillet over medium-high heat. Break apart
clumps with a spatula as needed. Cook for 5-10 minutes until fully cooked.

2.Pour in bone broth and cream, or skip this, my baby loves pure mince
cooked in butter. Season with salt (optional and not recommended for
babies under 2).

Let cool down and serve to bubs!

My youngest loves plain beef mince!

175
 Serves 3-4 people

28 Tallow Fries

INGREDIENTS
1 kg potatoes (peeled or
unpeeled) Russet potatoes are a We use Tassie Tallow
good choice but any will work
Cold water
Tallow for frying
salt

INSTRUCTIONS
Peel and Cut: Peel the potatoes and cut them into evenly sized fries. You
can cut them into thin strips or thicker wedges, depending on your
preference.

Soak in Water: Soak the cut potatoes in a bowl of cold water for at least
60 minutes (can soak up to 12hrs!) to remove excess starch. This helps
them become crispy when fried.

Dry: Drain the potatoes and pat them dry with paper towels to remove
any excess moisture. Dry potatoes fry better and become crispier.

176
29 Tallow Fries

INSTRUCTIONS
Preheat Oil: Heat tallow in a deep fryer or large pot / iron skillet to 350°F
(175°C). Make sure there's enough oil to fully submerge the potatoes.

Fry in Batches: Carefully add the dried potatoes to the hot oil in batches,
being careful not to overcrowd the pot. Frying in batches ensures that
the fries cook evenly and become crispy.

Fry Until Golden Brown: Fry the potatoes for about 5-7 minutes, or until
they are golden brown and crispy. Keep an eye on them and stir
occasionally to ensure even cooking.

Remove and Drain: Once the fries are done, use a slotted spoon or tongs
to remove them from the oil and transfer them to a plate lined with
paper towels to drain any excess oil.

Season to Taste: Season the fries with salt immediately after removing
them from the oil while they're still hot.

Let cool down so they are warm but not hot for babies and toddlers.
Enjoy!

177
 Serves 2 people
30 Oven baked fish in Lemon & Cream

INGREDIENTS
500 g of fish (whiting, salmon,
barramundi)
1 cup of heavy cream
1/2 cup fish broth
2 tbs dill (optional)
1 lemon
salt to taste

INSTRUCTIONS
1. Heat oven to 180 degrees Celsius.
2. Chop the dill.
3. Mix broth and cream in an oven proof dish. Add the juice
of 1 lemon and dill into broth and cream.
4. Place your choice of fish into the dish and cover with foil.
Bake in oven for 45 minutes.
5. Let cool down. Serve as is or add potato if you eat plants!

178
 Serves 2 people
31 Caramelised Osso buco
INGREDIENTS
500g osso buco, grass-fed if possible
1-2 cups of meat stock / broth
2 tbs butter Budgee Valley Beef
1/2 onion
1 carrot
salt to taste

INSTRUCTIONS
1. In a Dutch oven, braise the meat in butter 2-3 mins each side on high
heat.
2. Roughly chop the vegetable, add to the pan, pour in your liquid stock until
the meat is covered.
3. cover your Dutch oven or pan with a lid. Leave a small opening for tiny
amounts of steam to escape. Cook on medium heat for 3-4 hours until
meat falls off the bone.
4. We made this and let all liquid evaporate which created a caramelised
crust, delicious! You can eat the veggies or leave them out.

179
 Serves 2 people
32 Simple oven baked fish

INGREDIENTS
500 g of white fish or salmon See info graphs on how
100g grassed butter to serve fish according
1 lemon to age
Dill (optional)
salt to taste

INSTRUCTIONS
1. Heat oven on 180 degrees Celsius.
2. Place your choice of fish into an oven dish and top each fillet
with butter and finely chopped dill. Bake in oven for 25
minutes.
3. Adults salt to taste, squeeze lemon on top if you like. My
baby likes his fish plain!

180
 Serves 2 people

33 Crumbed Chicken Tenderloin

INGREDIENTS
500 g chicken tenderloin
60 g pork crackle in powder form
100 g parmesan
1 whole egg

INSTRUCTIONS
1.Mix pork crackle into a powder using a high speed-blender, and then
mix with Parmesan cheese.
2.Whisk a whole egg in a bowl.
3.Dip each chicken tenderloin into the bowl of egg; shake off any
residual egg. Dip chicken into crumb mixture, making sure it is evenly
and fully covered.
4.Place on an oven track dressed with baking paper.
5.Cook in oven at 180 degrees Celsius. After 8 minutes turn each
tenderloin and bake for another 8 mins.
Cut the biggest piece to check if ready. Chicken should have an internal
temp of 74 degrees Celsius.

181
 Serves 4 people

34 Ketovore Shepherds Pie

INGREDIENTS Budgee Valley Beef
500g beef mince
200g bacon finely chopped
1/2 cup beef stock (optional)
1 kg pumpkin or half sweet potato half
pumpkin
50g-100g grass-fed butter
50ml cream
1 can of crushed tomatoes
100g shredded mild cheese
100g Parmesan shaved
salt & pepper

INSTRUCTIONS
1. Cook mince and bacon in a pan on medium heat.
Stir in stock and tomatoes after 10-15 mins.
2. Boil pumpkin/ sweet potato until soft. Using an
electric whisk; mash butter, pumpkin, potato and
heavy cream into mash.
3. Place meat in an oven proof dish. Add pumpkin
mash on top of meat mixture. Add the cheese.
4. Bake in the oven on 180-200 degrees
Celsius until golden brown (20-30mins)

Served with some sauerkraut for

extra probiotics!

182
35 Eggs & Bacon

INGREDIENTS
As many eggs as you like! See info-graphs on how to
As much bacon as you like! cook bacon for babies
Butter / Tallow for frying

INSTRUCTIONS
1. Heat oven to 180 degrees celcius
2. Place bacon on oven tray (using baking paper) and cook for
15 min or desired texture.
3. In a pan on medium - high heat, add butter / tallow, cook
eggs until desired texture ( I go 2 mins each side!) salt.

183
 Serves 2

36 Burgers with Carnivore Bun

INGREDIENTS
500g beef, we use 80/20 For babies you can offer
1x cloud bread batch located on page 151 “deconstructed” burgers
Meaning you serve the bread
Condiments are optional. We do cheese, and burger cut into
low-carb tomato sauce and pickles. Kids appropriate shapes for age.
prefer plain beef burger / tomato sauce. Same goes for tacos and
other foods you can
““deconstruct”

INSTRUCTIONS
1. Heat oven to 180 degrees Celsius or fire up the bbq
2. Kneed beef mince with hands, and shape into burgers.
500g will give you 4 burgers.
3. Cook on the bbq for 10 mins or oven 15-20 mins at 180
degrees Celsius.

184
 2 Serves

37 Poached Chicken Breast

INGREDIENTS
2 x 250g chicken breast fillet See info graph on how
or use 500g chicken to serve chicken for
tenderloins babies age. We served
this sliced chicken to Taj
at 12 month.
INSTRUCTIONS
1. For tenderloin chicken: Bring water to boil
2. in a pot, add salt. Once it’s boiling, add tenderloins,
remove from heat & immediately cover with a lid for 17
mins.
3. Remove chicken from water & cool down before serving.

1. For chicken breast: Bring water to boil

2. In a pot, add salt. Once it’s boiling, add chicken breast,
remove from heat & cover with a lid immediately for 25 mins,
can be left for up to 1 hour. Inside should be white with clear
liquid only or internal temperature of 165 °F (73.9 °C).

185
 3 Serves

38 Chicken Wings

INGREDIENTS
1 kg chicken wings, free range if See info graph on how
possible to serve chicken for
2 tsp garlic powder babies age. We served
2 tsp cumin drumsticks / wings to Taj
2 tsp salt at 12 months, avoid
You can keep them plain if you wish. small bones.

INSTRUCTIONS
1. Heat oven to 180 degrees Celsius.
2. Line a baking tray with baking paper, spread out chicken
wings evenly so they do not touch on the tray.
3. Sprinkle all spices evenly onto chicken.
4. Babies may prefer plain chicken

186
39 Rolled Rib Beef 4 serves
Budgee Valley Beef

INGREDIENTS
2.5 kg Boneless Rolled Rib of Beef
2-3 tbsp melted tallow or butter
1/2 cup water
1 tbsp raw honey
1 tsp cumin
1 tsp onion powder
1-2 crushed garlic cloves
1 tbsp lemon juice
1 tbsp black pepper
1-2 tsp salt
2 Onions chopped in half
2 Carrots chopped in half

INSTRUCTIONS
1. 1 hr before cooking, remove the meat from the fridge.
2. Preheat the oven at 210°C fan or 450°F.
3. Melt your tallow or butter, mix with all spices and lemon juice + honey
into a marinade.
4. Chop onion and carrots in half.
5. Place carrot and onion on an oven tray flat side down, place the meat on
top and rub your herb mixture on the beef using your hands. Pour 1/2
cup of water around the meat into your oven tray.
6. Place in the oven at 210°C fan / 230°C / 450°F for 10 min, this will sear
the meat.
7. After 10 minutes, turn down to 180°C fan / 200°C or 400°F and cook for
a further : Rare - 1hr 20 min, Medium Rare - 1hr 50 min, medium - 2hr 15
min, well Done - 2hr 40 min.
8. Cover roasting tray loosely with foil and allow to rest for at least 20
minutes.
9. Enjoy as is or serve with roasted veggies of your choice!
187
39 Rolled Rib Beef

pro tips
If you can marinate the meat over night, I highly
recommend it as you will get a really nice flavor! Even 1-2
hours in the fridge is better than nothing.

cooking time
Follow the instructions below depending on how you’d
like your meat cooked!

188
40 Ossobuco Serves 2 people

INGREDIENTS
1kg osso buco, grass-fed if possible Budgee Valley Beef
1 cup of meat stock / broth
1 cup crushed tomato
2 tbs butter
1/2 onion
1/2 carrot
2 garlic cloves
2 bay leaves
parsley
salt to taste

INSTRUCTIONS
1. In a Dutch oven, braise the meat in butter 2-3 mins each side in high heat.
2. Dice the vegetable, crush garli, add everything to the pan and brown for
3-4 minutes , pour in your liquid stock and tomatoes, until the meat is
covered.
3. Cover your dutch oven or pan completely with a lid. Cook on medium
heat for 3-4 hours until meat falls off the bone.
4. You can be also cook everything in the oven using an oven dish covered
with foil. Serve as is or with mash.

189
41 Reverse-Sear Steak

INGREDIENTS
Your choice of Steak. We used porter-house steak.
100 g Grass-fed Butter
4 tbs Tallow
Garlic, rosemary & thyme (optional)
Salt

INSTRUCTIONS
Step 1
Preheat oven to 200°F/95°C.
Pat the steak dry with a paper towel, and season all sides of the
steak with salt and pepper (optional).
Transfer to a wire rack on top of a baking sheet, and bake for about
25 minutes until the internal temperature reads about 125°F/50˚C
for medium-rare. Adjust the bake time if you like your steak more
rare or well-done.
see step 2 on the next page.

190
 INSTRUCTIONS Step 2
Heat the tallow in a pan over high heat until
smoking. Do not use olive oil, as its smoke point is
significantly lower than that of tallow and will
smoke before reaching the desired cooking
temperature.
Sear the steak for 1 minute on one side, then flip.
Add the butter, garlic, rosemary, and thyme, and
swirl around the pan. Transfer the garlic and herbs
on top of the steak and baste the steak with the
butter using a large spoon.
Baste for about 1 minute, then flip the steak with
tongs and baste the other side for about 15
seconds. Enjoy!

I find serving food on a large chopping board

makes it fun for the kids and they eat & try new foods!

191
42 Pemmican

INGREDIENTS
454 grams meat dried and
ground
1 tablespoon salt
2 tablespoons herbs and
spices optional (parsley,
garlic, onion
454 grams tallow melted

INSTRUCTIONS
1.Melt the tallow in an oven-safe container or double boiler
over medium-low heat. At 350° F/175° C, it takes about 10
minutes in the oven.
2.Combine the meat, salt, and optional herbs and spices in a
bowl.
3.Once the tallow is melted, but not too hot, pour over the
dry material and combine well. There should be just enough
tallow to moisten all the meat. If the fat does not completely
incorporate the dry meat, add a little more. Mix well.
4.Transfer into an 8×8-inch baking dish to set. Then
score into squares and store in an airtight container

192
 Serves 2 people

43 Egg Noodles

INGREDIENTS
3 whole eggs
1/4 cup water
1 tsp gelatin

INSTRUCTIONS
1 Place all ingredients in a blender, mix on high for 30
seconds.
2.Cook batter in a lightly greased pan the same way you would
cook a crepe (thin). Keep cooking noodle crepes until all
batter is used.
3.Let cool and slice into desired size.
4.Noodles are good for about 1 week in the fridge or at least 6
months in the freezer in an airtight container or bag.
*When reheating, you can either saute in a pan with butter and
seasonings, cook it into your sauce, or boil it for about 1
minute.

193
 Serves 4 people

44 Perfect Pork Roast

INGREDIENTS
Pork Loin Roast 1.5-2kg
Your choice of fat (I Use Tallow or Lard)
Salt

INSTRUCTIONS
1. Heat the oven to 250°C. Line a roasting pan with
foil.
2. Pat the pork loin completely dry, and score the skin.
3. Rub the pork with fat. Season with salt and pepper.
Roast the pork on a rack in the roasting pan for 25
minutes.
4. Reduce the oven temperature to 175°C.Continue to
roast the pork until it reaches an internal
temperature of 70°C.
5. Let the pork rest, uncovered.

194
 Ketovore Tacos
Serves 4-6 people

45

INGREDIENTS
1 kg slow cooked beef brisket or 1 kg beef
mince (Recipe under lunch/dinner)
Tortilla bread (recipe under bread)
Guacamole (recipe under condiments)
Sour Cream (recipe under condiments)
Salsa (chose one free or low from sugar,
additives, preservatives.)
80g Pork Crackle
150 g Cheese
Sour Cream (recipe under condiments)
2 tbs Smoked Paprika
2 tbs Ground Cumin
1 tbs butter or tallow
salt to taste

Babies and young toddlers can

eat this “deconstructed”

INSTRUCTIONS
1. Cook Beef mince in a pan with tallow / butter,
smoked paprika and cumin. If you use beef
brisket, shred the brisket using 2 forks pulling it
apart.
2. Shred your choice of Cheese
3. Serve with salsa, guacemole and pre-made
tortilla bread. Alternatevely use pork crackle as
nacho chips, top with cheese and heat in oven /
mirowave until cheese has melted. Enjoy!

195
 Serves 3-4 people

46 Slow Cooked Beef Brisket

INGREDIENTS
1 kg beef brisket
1/2 cup bone broth
1 1/2 cup water
1 tbs ground cumin
1 tbs smoked paprika
1tbs salt

INSTRUCTIONS
1. Heat oven to 160 degrees Celsius.
2. Pour water / broth into an oven proof dish
3. Place brisket in the oven proof dish in the water
4. Add all spices onto the brisket
5. Cover twice with foil (very important so steam don't
escape and the meat will dry out)
6. Cook in the middle of the oven at 160 degrees for 5-6
hours.
7. Pull meat apart using two forks.

196
 Serves 2-3 people
47 Carnivore Fettuccine Pasta

INGREDIENTS
3 tbs pork crackle powder (I grind my own)
3 eggs (Pasture raised if possible)
4 tbs Greek yogurt OR sour cream, I used yogurt
because it’s what I had at home! (I use Jalna
brand)
1-2tbs dry Parmesan cheese

INSTRUCTIONS
1. Turn on the oven 175 degrees Celsius
2. Mix / Grind pork crackle first if needed
3. Add all remaining ingredients into mixer and mix for
30-60 seconds on high speed.
4. Line a baking tray with baking paper and pour out the
mixture until very thin. I tilted the tray side to side
until desired thickness.
5. Bake in oven for 10-15 minutes
6. Remove from oven tray, roll up into a roll and slice
into desired thickness.

197
48
Super Charged Bolognese Serves 3-4 people

INGREDIENTS Budgee Valley Beef

500g beef mince - Grass-fed if possible

1 cup of bone broth (I use Gevity RX Bone broth body glue
or make my own)
2 cans of organic, crushed tomatoes
1 tbs oregano
2 tbs desiccated organs from Ancestral Nutrition (or 100g
fresh liver)
salt to taste

INSTRUCTIONS
1. In a pan, cook beef mince on medium-high heat until
cooked (10 mins), add bone broth, tomatoes, spices and
organs (if using).
2. Reduce to low-medium heat and let simmer until some of
the water has evaporated and the bolognese is thicker (20
mins+).
3. For my toddler, I serve this with a small amount of rice,
baby eats just the meat!

198
 Serves 1-2 people
49
Ancestral Frittata
INGREDIENTS
4 eggs
50g shredded ham
50 ml cream
50g shredded cheese of your choice
1 tomato chopped
1/2 capsicum of your choice
1-2 chopped tbs fresh chopped basil
Salt to taste

INSTRUCTIONS
1. Pre-heat oven to 180 degrees Celsius.
2. Beat the eggs.
3. Add shredded ham, cream, tomato , basil, capsicum
to eggs. Stir.
4. Line your oven dish or grease using butter.
5. Pour into oven dish & top with 50g cheeses cheese of
choice. Bake in oven at 180 degrees C for 20-30
minutes.

199
 Serves 1-2 people
50
Slow cooked lamb shanks

INGREDIENTS
1.2 kg lamb shanks , around 13 oz / 2 cups chicken or beef stock /
400g each broth
1 tbs salt 2 springs fresh rosemary
2 – 3 tbsp butter 2 bay leafs
1/2 brown onion , finely diced You can leave all spices, herbs and
2 garlic cloves crushed vegetables out and just cook the
1 carrot finely diced lamb in bone broth if you are not
2 cans brushed tomato eating plants
2 tbsp tomato paste.

INSTRUCTIONS
Preheat the oven to 180°C/350°F (all oven types – fan and standard).
Pat the lamb shanks dry and sprinkle with salt and pepper.
Heat 2 tablespoons of butter in a large heavy based pot or dutch oven,
over high heat. Sear the lamb shanks in 2 batches until brown all over,
about 5 minutes. Remove lamb from pot.
Turn the heat down to medium low. Heat remaining 1 tablespoon of
butter in the same pot. Add the onion and garlic, cook for 2 minutes. Add
carrot and celery. Cook for 5 minutes until onion is soft and sweet.

200
 Serves 1-2 people
50
Slow cooked lamb shanks
INSTRUCTIONS
Add the chicken stock, crushed tomato, tomato paste, rosemary and
bay leaves. Stir to combine.
Add shanks – Place the lamb shanks into the pot, until mostly
submerged.
Turn heat up, bring liquid to a simmer (light bubble). Cover, then
transfer to the oven for 2 hours.
Remove lid, then return to the oven for another 30 minutes (so 2 1/2
hours in total). Check to ensure lamb meat is tender – if not, cover
and keep cooking. Ideal is tender meat but still just holding onto
bone.
Remove lamb onto plate and keep warm.
Strain the sauce into a bowl, remove rosemary and bay leaves. Pour
strained sauce back into pot. If needed, bring to a simmer over
medium heat and reduce slightly to a syrupy consistency.
Taste then add salt and pepper to taste.
Serve the lamb shanks as is or with mash potato full of cream and
butter

201
 Serves 4 people
51 slow cooked lamb shoulder
INGREDIENTS
1.8kg / 3.5 lb lamb shoulder 1 onion, quartered (no need to peel)
(bone in) 1 head garlic , cut in half horizontally
2 tbsp butter 3 garlic cloves , crushed
2 tsp salt 8 sprigs rosemary
1 tsp black pepper 1 cup water

INSTRUCTIONS
1. Preheat oven to 240°C/465°F (220°C fan forced).
2. Rub the lamb with butter, salt, pepper and crushed garlic.
3. Place half of the rosemary on the lamb.
4. Place the onion, halved garlic bulb and the remaining rosemary in the
base of a roasting pan. Place the lamb on top. Pour water around.
5. Cover with lid or tightly with a double layer of foil. Place in the oven,
and TURN DOWN to 180°C/350°F (160°C fan).
6. Roast, covered with the foil, for 3 hours.
7. Remove foil, check to ensure there's still liquid in the pan. If not, add
3/4 cup water. Turn up the oven to 220°C/425°F and roast for a further
20 to 30 minutes, until the skin is browned and crisp.
8. Check if ready: By now, you should be able to part the meat with two
forks - if not, just cover and return to oven at 180°C/350°F (160°C fan)
until you can do so.
9. Remove lamb from the roasting pan and transfer to a plate. Cover with
foil and let it rest for at least 20 minutes.
10. Serve as is or roast some potatoes and veggies.

202
 Serves 2 people
52 Bbq lamb chops

INGREDIENTS
700 g lamb chops Refer to info-graphs on how to
Tzatziki (recipe under condiments) serve lamb to baby

INSTRUCTIONS
1. Pre-heat BBQ.
2. Bring lamb chops out from the fridge and leave at room
temperature for 20 mins.
3. Make your tzatziki, and place in the fridge.
4. Cook lamb on the BBQ, we usually do 2-3 minutes each
side on high heat depending on thickness.

203
 Makes 8 tuna
53 Easy Tuna Patties patties

INGREDIENTS
2 cans tuna in water (salmon also works)
2 tbsp shredded cheese
2 tablespoons Dijon mustard
2 tsp fresh garlic minced
2 eggs large, lightly beaten
1 tsp salt
½ cup fresh parsley chopped or dill
4 tbsp butter for frying
50 g pork crumbs (optional) will create a crispier coat and easy
for baby to hold.

INSTRUCTIONS
1. Drain the tuna well.
2. Place it in a medium bowl and break it apart with a
fork.
3. Mix in the cheese, mustard, minced garlic, eggs, salt,
and parsley or dill.
4. Make 8 tuna patties.
5. Heat a pan up on medium heat.
6. Coat each pattie with pork crumbs (optional)
7. Fry each pattie 3 mins each side.
8. Enjoy!

204
 et's Make
L
BREAD

205
 Makes about 10 tortillas

54 Carnivore Tortilla

INGREDIENTS
100 g Pork Crackle
(ground)
6 eggs
2 cups water
100 g butter
60 g tallow

INSTRUCTIONS
1. Place pork crackle in a bag. Crush pork crackle with a rolling pin, or
other heavy object as much as you can.
2. In a mixer / blender, add eggs, pork crackle and water. mix on high
until you have a smooth thin, batter.
3. Heat up your pan. Add 1 tsp of tallow and butter to the pan. Reduce
heat to medium and cook each tortilla on medium heat about 7
minutes on one side, flip and cook for another 2-3 minutes. Repeat.
4. Note: The batter should pour out like a thick milkshake. If it is too
thick, add some more water. You may feel like the batter never ends!
Serve with tacos or use as small pizza base. Enjoy!

206
 Serves 6 people

55 Carnivore bread

INGREDIENTS
12 eggs, separated
350g / 12 ounces
cottage cheese
2 cups pork powder
(pork crackling ground
up into powder)
1/2 cup salted butter,
melted
1/4 teaspoon cream of
tartar

INSTRUCTIONS
1. Preheat oven to 400*F (200 degrees Celsius)
2. Separate the yolks from the whites. Beat the whites with the tartar
until stuff peaks form, about 3 minutes.
3. Place the yolks, cottage cheese, pork powder and melted butter in a
food processor and blend well.
4. Fold the mixture into the egg whites, careful not to deflate the
whites.
5. Can mix slowly with the beater, while occasionally folding. You want
to thoroughly mix while keeping everything fluffy.
6. Pour into a loaf pan lined with baking paper and bake for 45 minutes,
until cooked through and golden brown.
7. Toast before serving!

207
 Works great as a pizza
56 Carnivore flat bread base! Serves 2 people

INGREDIENTS
3 eggs
¾ cup Greek yogurt
1 cup mozzarella
shredded
1tsp salt
1 tsp Italian season

INSTRUCTIONS
1. Preheat oven to 200°C. Line a large baking sheet with
parchment paper.
2. In a medium bowl, whisk up eggs. Add Greek yogurt and stir
together to a smooth batter. Stir in mozzarella cheese, salt
and Italian seasoning if desired.
3. Pour batter onto your lined baking sheet. With a spoon or
spatula, spread batter into a thin oval or rectangle of about
13×11 inches. Bake for 20 minutes or golden brown.
4. IMPORTANT: Let flatbread cool down for 5 minutes. Cut into
slices for serving. Tastes great with freshly grated
parmesan, feta cheese, and/or melted butter.
5. Or use as pizza base, Add toppings and cook in oven again!

208
 makes 6 bread

57 Cloud Bread

INGREDIENTS
3 eggs, separated My baby loved these with some grassfed
1/2 tsp cream of tartar (optional) butter! Serve whole or cut into finger
3 oz of cream cheese shapes. 6 months +
Pinch of salt

INSTRUCTIONS
1.Preheat oven to 150 degrees Celsius. Line a
sheet pan with parchment paper.
2.Whisk the egg yolks with your cream cheese,
salt.
3.Whip egg whites with cream of tartar until
stiff. This is important. If you don’t whisk
enough the bread will be flat. Whisk egg whites
until you can almost turn them upside down
without falling out of the bowl!
4.Fold in the egg yolk mixture into the whites,
little bit of the yolk mixture at a time until it is
all used up.
5.Spoon the mixture onto the parchment lined
tray into 6 round circles.
Do not flatten! Leave them fluffy and thick as
they will deflate once cooled.
6.Bake for 25-30 minutes or until golden. You
do not want the rounds to be wet in the
middle.
7.Let the rounds cool for at least 1 hour to
improve the texture. Best if you can wait 4
hours.
8.Store in an airtight container in the fridge if
not consuming that same day. 209
 1 big piece
58 Cottage Cheese Flat Bread

INGREDIENTS
200g Cottage Cheese Use as a wrap, pizza base or as is!
1 tbsp Italian herbs (optional)
Sprinkle of salt

INSTRUCTIONS
1.Preheat oven to 180 degrees Celsius.
2. Line an oven pan with baking paper.
3. Mix cottage cheese with herbs and salt.
4. Spread your cottage cheese into a rectangular shape.
5. Bake in oven for 30 mins until golden brown.
6. Once baked, cool down and top with meats, veggies or use as pizza
base! Or serve as is. We fold it once we have topped it for all our meat
(2 years +).
8.Store in an airtight container in the fridge if not consuming that same
day.

210
 Condiments

Healthier Keto Alternatives

"Undivided Food Co."
Good Sauce Tomato Ketchup
Good Fat Mayonnaise
Good Fat Aioli
Mingle seasoning
Low Carb Sauce + Spices
211
59 Carnivore Hollandaise Sauce

INGREDIENTS
220g butter
2 large egg yolks
2 tablespoons fresh lemon juice
or 1 teaspoon white vinegar or apple cider vinegar
Sea Salt

INSTRUCTIONS
1. Put the butter in saucepan over medium low heat until melted.
Remove the pan from the heat and set aside.
2. Separate egg yolks from the egg whites.
3. Mix vinegar or lemon juice with egg yolks using a fork.
4. Pour this mix into the blender.
5. Pour the melted hot butter very slowly into the blender in a thin
stream, with the blender running. Go as slow as you can, it will help
the sauce to emulsify.
6. After you have used up half the butter, you should start to see the
sauce thickening in the blender.
7. Blend the mixture until a thick and creamy sauce begins to form and
all butter is used up.
8. Season with salt as per your taste.
9. Serve immediately on your favorite steak, fish or on top of eggs.

212
60 Guacemole

INGREDIENTS
2 ripe avocados
1 garlic clove
1 large lime
3 tbs sour cream
2-3 tbs coriander
1/3 small chill (optional)
Salt to taste
White pepper to taste
1/3 small chilli

INSTRUCTIONS
Peel the avocados and place in a bowl.
Add crushed garlic, chopped coriander, the juice of 1 lime,
sour cream, salt, white pepper and chill if you wish. Mix /
crush everything with a fork. Place in the fridge for 30-60
mins before serving.

213
61 Carnivore Mayo

INGREDIENTS
1 whole egg, separated
1/2 cup of any animal fat such as butter, tallow, lard, duck fat,
chicken fat, etc
1 tsp mustard
1 tsp lemon juice or Apple Cider Vinegar
1/4 tsp salt

INSTRUCTIONS
1. Place your separated egg yolk in a medium-sized bowl.
2. Heat chosen fat on the stove until melted.
3. Add lemon juice, mustard and salt to your egg yolk mixture.
4. Mix/blend your yolk mixture until it is nice and frothy, using an
electrical whisk or blender. (30 seconds)
5. Slowly add your melted fat to the egg yolk mixture. You need to
constantly blend, letting the fat incorporate with the yolks. This step
should take at least 5-6 minutes. Mixture should look nice and
creamy.
6. Pour egg white on top of your blended mixture and incorporate it for
about 10 seconds.
7. It will look runny but will firm up to a mayo like texture within a
couple hours in the fridge.
8. Place in the fridge and use as needed. (Use up within 10 days)

214
62 Tzatziki

INGREDIENTS
1 small cucumber shredded or 1/2 large
2 cups Greek yoghurt Full Fat
1 -2 garlic clove
2 tbs fresh dill (optional)
salt & white pepper to taste

INSTRUCTIONS
1. Grate the cucumber and squeeze out all the water
using your hands.
2. Crush the garlic & finely chop the dill if using.
3. Mix cucumber, garlic and dill with yogurt. Add salt
and pepper. Place in refrigerator 30-60 minutes
before serving.
4. store in an airtight container up to 4-5 days.

215
63 Gut healing sour cream

INGREDIENTS My fave way of making this

1 cup (8 fl oz / 240 ml) heavy whipping sour cream:
cream (36% fat content works best)
Or use 300 ml of cream
2 teaspoons lemon juice (or white
and 1-2tbs kefir only.
vinegar)
This is my fave recipe!
¼ cup (2 fl oz / 60 ml) whole milk

INSTRUCTIONS
1. In a jar, mix the cream and lemon juice (or vinegar) together, then pour in
the milk. Screw a lid on tightly and shake well. Make sure all liquids are
room temperature as this will start the fermentation. You can heat the
cream in microwave / stove for 10 seconds if needed. Make sure milk is
room temp as well.
2. Remove the lid and put a clean piece of kitchen paper over the jar and
secure it with a rubber band.
3. Leave it on the counter overnight (up to 24 hours) for it to set up.
4. A second option is only using 1-2 tbs of kefir, add 300 ml cream, shake the
jar, & cover with a cheese cloth for 24 hrs! Make sure all liquid is room
temperature. I prefer this recipe.
5. After 24 hours it should be quite firm. Give it a stir and cover it with a jar
lid. It will keep in the refrigerator for 2 weeks or so if it lasts that long!

How I leave it on Great as a dip for

my kitchen bench chicken wings,
mince, burgers,
tacos, source of
probiotics & high in
fat!

216
64 Herbs & Bone Marrow Butter

INGREDIENTS
1-2 pieces of bone marrow
200g grass-fed butter
1 garlic clove
2 tbs fresh parsley / dill (dill is great for fish dishes & parsley
garlic for meat)
2 tsp salt

INSTRUCTIONS
1. Cook bone marrow in oven on 200 degrees for 15-20
mins. Cool down bone marrow. Scrape out using a
spoon.
2. Crush the garlic and in a bowl and mix with room-
tempured butter and herbs.
3. Place butter and bone marrow in a high speed blender
until completely smooth.
4. Wrap in plastic formed into anthick sausage / roll and
freeze for minimum 1 hour before serving on your
favorite steak!

217
 TIME
FOR
DESSERT!

218
 Serves 4-6 people

65 Ancestral Apple Pie

INGREDIENTS
Filling:
4 apples cut into medium size pieces
1 tbs coconut flour (optional)
1 tsp Salt
1 tbs raw honey or maple syrup
3 Tbs cinnamon
Pastry:
60g pork crackle crushed into a powder
175g grass-fed butter
50 ml cream
50 ml maple syrup or raw honey
2 tbs collagen (optional)
1tsp vanilla
Pinch of salt

INSTRUCTIONS
1. Peel apples and cut into 2cm pieces and mix with the rest of
the filling ingredients and place in a pie dish
2. Place pork crackle in a bag. Crush pork crackle with a rolling
pin, or other heavy object as much as you can.
3. Melt butter on the stove in a pot
4. Add maple syrup, cream, collagen vanilla and salt. Stir with a
whisk.
5. In a blender, mix the toffee sauce with crushed pork crackle
and mix on high speed for 30-60 seconds.
6. Pour / spread out over the apples.
7. Bake in the middle of the oven on 175 degrees Celsius for
40-45 mins until golden brown.
8. Serve with home made ice cream or home made custard.

219
 Serves 4-6 people
66 Frozen Cheesecake

INGREDIENTS FILLING
400g cream cheese, room temp
3 whole eggs, room temp
200 ml heavy whipping cream
1 tsp vanilla
50 ml raw honey / maple
syrup(optional)
Pinch of salt

CRUST INGREDIENTS
120 g pork crackle
50 ml maple syrup / raw honey
150 g butter melted

STEP 1: CRUST
1.Crush or finely grind the pork crackle.
2. Melt the butter and mix it with the crumbs + honey / maple syrup. Press
the mixture into the bottom of a round spring-form pan, approximately 24
cm in diameter.
STEP 2: FILLING
1.Separate the eggs into yolks and whites.
2.Whisk the egg yolks, honey/maple syrup, and vanilla until fluffy in a
bowl.
3.Wisk cream cheese & add to egg yolk mixture, whisking it together.
4.Whisk heavy cream until it forms soft peaks.
5. Whisk the egg whites until they form stiff peaks.
First, gently fold the whipped cream into the cream cheese and egg yolk
mixture, and then carefully fold in the egg whites.
6.Pour the mixture into the pan. Cover with plastic wrap and let it set in
the freezer for at least 4 hours. Over night is best.
7.Take the cheesecake out of the freezer about 15 minutes before serving.
220
 Serves 4-6 people

67 Pumpkin Spice Cookies

INGREDIENTS
½ cup coconut flour
3 oz Cream cheese softened
½ cup Pumpkin puree
½ cup Butter, unsalted softened
50 ml maple syrup / raw honey
1 teaspoon Vanilla extract
1 ½ teaspoons Pumpkin Pie Spice or
make your own
¼ teaspoon salt

INSTRUCTIONS
1. Preheat the oven to 180C/350F degrees.
2. Line a baking tray with baking paper.
3. In a large mixing bowl, whisk the butter and syrup / honey.
4. Add the cream cheese, vanilla and pumpkin and whisk until smooth.
5. Add the coconut flour, pumpkin spices and salt and beat until
combined. The mixture will be sticky.
6. Wet your hands and take a ball of the dough.
7. Place on the baking tray and repeat for the rest of the dough.
8. Gently press down on the dough balls, either with a fork or your
hands.
9. Use a fork to make a pattern.
10. Bake for 25 minutes until golden.
11. Allow to completely cool on a wire rack before handling. The cookies
firm up after being stored in the fridge overnight. If eaten straight
away they will crumble.

221
 Serves 4-6 people

68 Crunchy Golden Pineapple Pie

INGREDIENTS
Filling:
1 large ripe pineapple
1 tbs coconut flour (optional)
1 tsp Salt
1 tbs raw honey or maple syrup
3 Tbs cinnamon
Pastry:
60g pork crackle crushed into a powder
175g grass-fed butter
50 ml cream
50 ml maple syrup or raw honey
2 tbs collagen (optional)
1tsp vanilla
Pinch of salt

INSTRUCTIONS
1. Peel pineapple and cut into 2cm pieces and mix with the rest of
the filling ingredients and place in a pie dish
2. Place pork crackle in a bag. Crush pork crackle with a rolling pin, or
other heavy object as much as you can.
3. Melt butter on the stove in a pot
4. Add maple syrup, cream, collagen vanilla and salt. Stir with a
whisk.
5. In a blender, mix the toffee sauce with crushed pork crackle and
mix on high speed for 30-60 seconds.
6. Pour / spread out over the pineapple .
7. Bake in the middle of the oven on 175 degrees Celsius for 40-45
mins until golden brown.
8. Serve with home made ice cream or home made custard.
222
 Serves 4-6 people
69
Tiramisu
INGREDIENTS
Cloud bread base:
3 eggs (separated)
3 oz cream cheese
1tsp vanilla
1/3 Cream of tartar(optional)
2-3 tbs organic cacao (optional)
Tiramisu Filling:
250g mascarpone
250ml of heavy cream
1tbs vanilla
2tbs honey / maple syrup/ sweetener
of your choice
1tbs cacao to dust over the top
Espresso: 250ml strong coffee!

INSTRUCTIONS (Cloud bread base)

1. Heat the oven to 150 degrees Celsius
2. Separate the eggs and place into separate bowls
3. Whisk cream cheese and egg yolks until combined
4. Whisk egg whites until very firm!! (use a large bowl and make
sure it’s completely dry) add cream of tartar if using
5. Fold egg yolk mixture into egg whites gently
6. Place on baking paper & make your desired shape. I made it
about 1.5cm- 2cm tall and square.
7. Cook in oven for 30-45 mins @150 degrees or until golden,
check at 30 mins. You want the center of the cake to be dry.
Let cool down. Now is a good time to make your espresso, it
can cool down while your cake is in the oven!

223
 Tiramisu

INGREDIENTS
Tiramisu Filling:
250g mascarpone
250ml of heavy cream
1tbs vanilla
2tbs honey / maple syrup/
sweetener
of your choice
1tbs cacao to dust over the top
Espresso: 250ml strong coffee!

INSTRUCTIONS (Filling)
8. Have your espresso ready. Place the cake on a plate & evenly pour over
the espresso over the cake. Let it soak up the espresso. Place in the fridge
for 30-60 minutes to cool down further if needed. Once cooled down
drain the plate of any excess espresso or transfer to a clean plate.

9. Place mascarpone, cream, vanilla and honey in a bowl and whisk with
electrical whisk until nice and fluffy! About 3 minutes.
Spread the filling over your cake base and use a chinois to dust cacao
over the top.

*For best result, leave in the fridge overnight but even a few hours will
help the flavours soak up and develop before eating!

Store in the fridge for up to 3 days or freeze.

ENJOY!

224
 Makes about 20 hearts
70
Whipped Tallow Bites

INGREDIENTS
150 g Grass Fed tallow
(dripping)
50g 70-90% dark chocolate
(optional)
other flavours to try; vanilla or
squeezed lemon juice

INSTRUCTIONS
Melt the tallow on medium heat in a
pan.
If using chocolate, chop into small
pieces and melt with the tallow.
Place mixture in the fridge until
slightly solid. Don’t let it set
completely.

Using an electrical whisk, whisk

the mixture until it reaches a
fluffy consistency. You can skip
the whisking to get a more solid
texture.
Spoon the mixture into individual
silicone molds and place in the
freezer.

225
 Makes about 15-20 hearts
71
Coconut rough

INGREDIENTS
50g Lindt 70 % dark chocolate
50g butter
1 cup shredded coconut
3-4 tbs tallow
1 tsp Vanilla
1 tbs honey (optiona)

INSTRUCTIONS
1. Melt the tallow, butter, chocolate,
vanilla on medium heat in a pan or
microwave 2-3 mins.
2. Once melted, add shredded
coconut until combined. The
mixture should not be runny. If
runny add more coconut.
3. Place mixture in silicone mold +
freeze until solid 2-3 hours.
Alternative spread on baking paper
and tray, freeze for 2-3 hours and
cut in squares.

226
72 Browned Butter Bites

INGREDIENTS
250g Grass-Fed Butter
Iron Skillet

INSTRUCTIONS
1. Put the butter sticks into a skillet over medium heat.
2. When it’s melted, lower the heat to see the foam at the top. Stir
and scrape the sides.
3. Don’t take your eyes off the pan at this stage, as it browns
swiftly. Note that the darker the butter gets, the more intense its
taste. When it looks as brown as you like, remove the pan from
the heat. Let it cool for 5 minutes.
4. Pour the butter into a measuring cup. Make sure you take all the
brown bits with you, as it contains all the flavor!
5. Stir to avoid the brown bits settling in the bottom of the cup.
6. Pour the butter into silicone mold or in a pan covered with
parchment paper.
7. Put the molds or pan in the freezer. Wait to set.
8. When frozen, you can remove them from the mold/ pan and
keep them in a container in the freezer or fridge for future use.

227
 Serves 4-6 people
73 Animal Based Banana Bread

INGREDIENTS
100g pork crackle (powder)
4tbs Greek yogurt (Full fat)
4 eggs (pasture raised)
3 ripe bananas (preferably spray
free)
125g unsalted, grass-fed butter -
melted
1 tbs vanilla extract
1tbs honey
1 tsp salt
1tbs chia spice (optional)
1 tbs cinnamon
1 tsp baking powder

INSTRUCTIONS
1. Heat oven to 175degrees Celsius
2. Ground up pork rinds into fine powder in a mixer.
3. Transfer powder to a dry bowl.
4. Place all remaining ingredients into your blender, and blend on high
speed for 1 minute until smooth.
5. Add in pork rinds and mix for another 30 seconds until combined.
6. *The batter will be quite runny, but the pork rind will absorb fluids
fast so don’t worry!
7. Line a loaf pan with baking paper. Pour mixture into loaf pan, almost
filling the whole pan.
8. Bake on 175 degrees C for 1 hr. Check if middle is dry with toothpick
or knife (when you poke knife into the loaf it should come back up
dry with no batter). Bake another 5-15 mins if needed or until dry.
9. Let rest for 1 hour! If it’s a little wet, place in the fridge over night in
airtight container.
10. Serve with lots of butter! 228
 2-3 Serves
74 Vanilla Custard

INGREDIENTS
1/2 cup milk
1 cup heavy cream (whipping
cream). It should have a
minimum fat content of 35
percent)
4 egg yolks
1/2 vanilla bean (or use vanilla
paste / extract)

INSTRUCTIONS
Add milk & cream to a saucepan. Split the vanilla bean in half
lengthwise and scrape out the seeds. Add to saucepan along
with the vanilla bean pod, or add extract.
Bring milk mixture to almost boiling point (Remove vanilla bean
after a few minutes)
In a separate bowl, whisk eggs and while whisking, slowly add
milk mixture to the eggs
Return the mixture to the saucepan and cook on low heat while
continuously stirring until the custard thickens. Once ready it
should coat the back of a spoon. I recommend using a whisk
when stirring to avoid lumps.
Serve warm or cold.
I froze some into sticks and also icy poles, make sure if freezing to
put them in a feeder for baby.

229
75
Vanilla Milkshake

INGREDIENTS
1 cup of milk
1 cup heavy cream (whipping cream)
2 egg yolks
1 tbs vanilla extract
1-2 tsp raw honey of maple syrup (no honey
for babies under 12 months).
Ice cubes

Place all ingredients in a blender, mix for 1 min and serve

immediately.
For an extra boost add1-2 tbs desiccated organs, and or 2 tbs
plain collagen powder.

230
76 Classic Raw Vanilla Ice Cream

INGREDIENTS
1 cup raw milk
2.5 cups raw cream Only use raw dairy and yolks if it’s
6 raw egg yolks something you are comfortable with!
1/4 maple syrup or raw local
honey
1 vanilla bean (I like a strong
vanilla flavour!)
or 1 tbs organic vanilla extract

Mix all ingredients until smooth (I use my ninja mixed) and then straight
into my ice cream maker for about 30 mins before freezing.

PRO TIP: If you want to avoid crystals in your ice cream you can add a
tiiiny bit of vodka, I am talking 1 tbs of a natural alcohol as this has an
anti-freeze effect and gives you a smoother ice cream which is easy to
scoop and has a nicer texture.
*You don’t have to use an ice cream maker but you’ll have to stir the ice
cream every couple of hours in the freezer.

231
 Chocolate Chip Cookie Dough Ice Cream
77

INGREDIENTS
1 cup raw milk
2.5 cups raw cream Only use raw dairy and yolks if it’s
6 raw egg yolks something you are comfortable with!
1/4 maple syrup or raw local
honey
1 vanilla bean (I like a strong
vanilla flavour!)
or 1 tbs organic vanilla extract

Make the cookie dough first (see recipe). Then move on to the ice cream:
Mix all ingredients for the ice cream until smooth (I use my ninja mixed).
Add your ice cream mixture straight into an ice cream maker for about
30 mins before freezing. Cut or roll the cookie dough into whatever size
you like, and add to the ice cream, then freeze.

232
 Chocolate Chip Cookie Dough Ice Cream

Continued

Cookie dough
1 block 220g cream cheese
1 cup pork powder
50g Lindt dark 70% chocolate (or
more if you like!)
2 tbs maple syrup
2 tsp vanilla
250g unsalted butter (melted
burnt)
1. Burn your butter! Turn your iron skillet to high. Once nice and hot,
lower to medium heat & place butter in the pan. Keep an eye on the
butter & melt slowly, there should be a bubbly foam being created. This
will burn the butter and make it a brown colour. Keep stirring with
wooden spoon. This will create a nice caramel flavour! Once ready put
into a separate bowl. Make sure to get all the brown little bits (that’s
where the flavour is). Once room temperature add vanilla & raw honey /
maple syrup.

2. Whip your cream cheese, make sure it’s room temperature.

5. Measure your pork powder, add to the whipped cream cheese. Then
add the butter mixture, salt and chopped up chocolate. Stir. Place in
fridge for 20-30 mins before eating! Can be frozen .
Roll little balls and drop into your ice cream mixture before freezing.

233
78
Yogurt, berry & coconut crunch

ingredients
Cup of Greek Yogurt
2 tbsp homemade sour cream (optional)
1/4 cup fresh berries
1-2 tbsp coconut chips (plain)
1-2 tsp raw, local honey

Add yogurt and sour cream to a

bowl, top with berries, coconut
chips and honey. Enjoy!

Full recipe: Toddler / Adult Only.

Babies can do plain yogurt /
berries but no honey

234
79 Ancestral smoothie icy pole

INGREDIENTS
2 cups full-fat milk My kids have this daily, I add
2 egg yolks 1-2tbs grass-fed collagen and 1
tbsp of desiccated beef organs for
1 cup frozen strawberries
a huge boost of nutrition!
1 banana
1 tsp vanilla

INSTRUCTIONS
1. Place all ingredients in a mixer, blend on high
speed for 1 min. Pour into Popsicle molds
and freeze for 2-3 hours.

235
 2 Serves

80 Banana Peanut Butter Ice Cream

INGREDIENTS
1 cup raw milk
2.5 cups raw cream Only use raw dairy and yolks if it’s
6 raw egg yolks something you are comfortable with!
1/4 maple syrup or raw local honey
1 vanilla bean (I like a strong vanilla flavour!)
or 1 tbs organic vanilla extract
1-2 sliced bananas
1/2 cup organic, unsweetened peanut butter

Mix all ingredients except banana and peanut butter, until smooth (I use
my ninja mixed) and then straight into my ice cream maker for about 30
mins before freezing. We added the peanut butter (dollops here and
there) and gently stirred in the banana before freezing.

PRO TIP: If you want to avoid crystals in your ice cream you can add a
tiiiny bit of vodka, I am talking 1 tbs of a natural alcohol as this has an
anti-freeze effect and gives you a smoother ice cream which is easy to
scoop and has a nicer texture.
*You don’t have to use an ice cream maker but you’ll have to stir the ice
cream every couple of hours in the freezer.

236
HOT & COLD DRINKS

237
 One serve
81 Fatty Vanilla Latte

INGREDIENTS My toddler loves this for an

evening treat, it is also great
250 ml hot water before bed to fill up their
2 tbs grassfed unsalted butter tummies with fat to make sure
30 ml heavy cream they are full.
1tsp vanilla Extract

INSTRUCTIONS
1. Melt butter in a cup.
2. Add hot water, vanilla and cream.
3. Use a small hand-mixer and mix until frothy,
Enjoy!

238
 One serve
82 Nutrient Dense Hot Chocolate

INGREDIENTS
1-2 squares Lindt 70% Dark Chocolate
One raw pasture raised egg yolk
300 ml milk
*Highly recommend a hand mixer or ninja
bullet

INSTRUCTIONS
1. Melt chocolate in a pan or microwave.
2. Separate egg yolk from egg white.
3. Heat up your milk on the stove or I use my coffee machine.
4. Add chocolate to heated milk, add a raw egg yolk and mix using
hand mixer or ninja bullet for 30 seconds until frothy and
creamy.
Enjoy!

239
 Serves 1-2
83 Animal Based Milkshake

INGREDIENTS
1 cup full-fat milk
1 cup cream
2 egg yolks
1 cup frozen strawberries
1 tsp vanilla
1 tsp honey (optional)

INSTRUCTIONS
1. Place all ingredients in a mixer, blend on high
speed for 1 min. Serve immediately.

240
84 Carnivore Coffee

INGREDIENTS I think this goes without saying,

but just in case, this recipe is for
Black coffee
adults only.
One raw pasture raised egg yolk
*Highly recommend a hand mixer

INSTRUCTIONS
1. Make your coffee
2. Separate egg yolk from egg white.
3. Add egg yolk in coffee and blend using a hand
mixer until frothy (30 seconds -1 min).
4. Enjoy!

241
85

Bone Broth
NOTE: If you are after gut-healing, make the meat-stock rather
than this bone broth. Once your gut is healed and sealed,
bone broth can be wonderful!

INGREDIENTS
2-3 pounds 1.5-2kg of beef, chicken, lamb bones (raw or cooked)
1 tablespoon of apple cider vinegar
Salt and pepper to taste (optional)
1 brown onion (optional)
1 carrot (optional)
8-10 cups Water

INSTRUCTIONS
1. Place the bones in a slow cooker and cover with water, roughly
chopped veggies if using, and apple cider vinegar.
2. Season with salt and pepper to taste (optional). I usually salt my
individual serving.
3. Cook on low for 12-24 hours.
4. Once the broth is done, remove the bones and with a slotted
spoon or strain the broth through a fine-mesh sieve.
5. Let the broth cool and then transfer it to airtight containers. Store
the broth in the refrigerator for up to 5 days or freeze for later use.

242
86

Beef Meat Stock

Ingredients
1kg beef knuckle bones
2 L water
1-2 carrot, roughly chopped
1-2 celery stalks, roughly chopped
1 onion, quartered
2 cloves garlic, smashed
2 bay leaves
1 tbs whole peppercorns
1 tbs Celtic sea salt

243
 Instructions
1. In a large stockpot or “dutch oven”, combine all the raw
beef with the chopped carrots, onion, garlic, parsley,
peppercorns, or whichever herbs and plants you choose to
include! You can exclude plants completely too.

2.Pour enough water into the pot to cover all the

ingredients, I usually use 1 L of water per 500g/meat.

3. Bring to boil: Place the stockpot over medium-high heat

and bring the mixture to a boil.Let boil for 15 mins. Skim off
any foam or impurities that rise to the surface (brown
bubbly foam), I use a spoon to. You will repeat this several
times to get a clearer stock.

4. Reduce to a Simmer: Once boiling, reduce the heat to low

and let the stock simmer gently, cover for 4-6 hours. The
longer you simmer, the richer and more flavorful the stock
will become.

5.Remove the bones, I place them in a large bowl to let cool

off & then take the meat off to eat or use in other dishes if
there is any. Strain the remaining liquid and store in glass
jars. This liquid gold will keep in the fridge for 7-10 days.
You can freeze it for up to 3 months.

Enjoy your homemade meat stock as a base for soups,

stews, gravies, or simply sip it warm for a comforting and
nourishing treat for you & baby!

244
87

Chicken Meat Stock

Ingredients
1 Whole Chicken or 1kg chicken parts like
thigh, drumsticks inc skin & bones,
500g chicken feet & necks
1 L water / 500g meat
1-2 Carrots
1 Medium Onion
1 Tbsp peppercorns
1 Tbsp Celtic Sea Salt
Herbs: Parsley, Thyme, garlic, ect. Leafy &
mild are my fave!

245
 Instructions
1.If using a whole chicken, cut it into smaller bits at the
joints.

2. In a large stockpot or “dutch oven”, combine all the raw

chicken with the chopped carrots, onion, garlic, parsley,
peppercorns, or whichever herbs and plants you choose to
include! You can exclude plants completely too.

3.Pour enough water into the pot to cover all the

ingredients, I usually use 1 L of water per 500g/meat.

4.Bring to boil: Place the stockpot over medium-high heat

and bring the mixture to a boil.Let boil for 15 mins. Skim off
any foam or impurities that rise to the surface (brown
bubbly foam), I use a spoon, you will repeat this several
times to get a clearer stock.

5.Reduce to simmer: Once boiling, reduce the heat to low

and let the stock simmer gently, cover for 2-4hours. The
longer you simmer, the richer and more flavorful the stock
will become.

6.Remove the chicken, I place it in a large bowl to let cool

off & then take the meat off to eat or use in other dishes.
Strain the remaining liquid and store in glass jars. This
liquid gold will keep in the fridge for 7-10 days. You can
freeze it for up to 3 months.

Enjoy your homemade meat stock as a base for soups, stews,

gravies, or simply sip it warm for a comforting and
nourishing treat!

246
Fermented Foods

247
88 Home made kefir

Equipments
Large(ish) glass or ceramic jug
Non-metal slotted spoon
Fine woven cloth, paper towels, or coffee
filters
Wide non-metal bowl
Fine non-metal colander
Jar for storing finished kefir

Ingredients
Kefir grains
1-2 L cows milk or goats milk. We use raw
cows milk mostly.

INSTRUCTIONS
1. Clean: Clean everything well with regular soap (avoid
antimicrobial soaps).
2. Assemble: Follow instructions on your kefir grains package. If
you already have activated grains / once grains are activated:
Add 1 Tbsp (ish) of the kefir grains and 2-3 cups of milk to a
large glass jug, stir well. Cover the jug with either a few layers
of paper towels or a few paper coffee filters. Secure with a
rubber band to prevent any bugs or dust from getting in.
3. Ferment: Set in a warm, dark spot (65 to 85°F / 18 to 29°C) for
about 24 hours. You’ll know your kefir is done when it has
slightly thickened and smells fermented. If you kefir has
separated into yellowish watery-looking whey, that’s fine! It’s
just a sign that you can either reduce the length of
fermentation next time or use more milk next time.
Remember to stir a few times in the 24-hours. 248
Strain: Place a wide non-metal bowl under a fine-mesh non-
metal strainer (a plastic strainer is great here). Pour finished
kefir into the strainer, stirring with a plastic or wooden spoon
to gently force kefir through. The grains will be left.
Start new batch: Rinse out the large jar that you fermented
the grains in, then add the grains back into it. Add 2-3 cups of
fresh milk to start the process over again!
Store fresh kefir: Transfer the finished kefir that collected in
the wide bowl and transfer it to a sealed jar. Store in the
fridge for around 2 weeks.
PRO TIP: If you have grains from making kefir and you want to
take a break, just collect the kefir grains, place in a glass jar
and in the fridge for up to 2 weeks, then start a new batch
when you are ready.

249
89 Home made yogurt

Equipments
3.5 qt or larger crock-pot / slow cooker (3
L +)
slow cooker liner (optional) I skip this
Measuring cup
strainer + cheesecloth as a lining.
large mixing bowl
cheesecloth

Ingredients
1.8 L milk, full fat (cow or goat)
½ cup (120ml) yogurt with live and active
cultures (cow’s or goat)

INSTRUCTIONS
1. Place slow cooker liner into slow cooker, if using
2. Pour milk into slow cooker, cover and cook on high for 2-3 hours
(depending on your slow cooker) or until milk temperature reaches
180°F / 82 C.
3. Turn off slow cooker and allow milk to cool to between 110° and
120°F (43-48 C).
4. While milk is cooling, allow ½ cup plain yogurt with live active
cultures to come to room temperature.
5. When your milk is 110°F (43 C) or as close as possible but not less,
mix room temperature yogurt fully into milk. I stir with a wooden
spoon.

250
1. Add your slow cooker lid and then cover slow cooker with two tea-
towels for up to 8-12 hours. It is important that the yogurt/milk
mixture to be in the dark to ferment.
Next step: after sitting, your yogurt will have a layer of liquid on top
of it. If you want regular yogurt, just pour off the top layer and serve!
Want Greek yogurt? Place cheesecloth into a strainer. Place strainer
into a big bowl that has room for draining.
Add yogurt into cheesecloth/strainer and allow extra liquid to drain.
The longer you allow it to drain, the thicker and more creamy your
yogurt will be (but the less volume of yogurt you will have).
Once drained, store in the fridge & enjoy!
Consume within 1-2 weeks. loi9

251
90 Rainbow Sauerkraut

Ingredients
8 cups red or green cabbage (finely grated
or chopped) 1 large head or 2 small
2 tsp Celtic salt
1 small beetroot (shredded)
3 whole carrots (shredded)
3 Tbsp fresh ginger (grated)
3 Tbsp fresh turmeric (grated)
4 cloves garlic (minced)

INSTRUCTIONS
1. Clean: Sterilize any equipment you will use by pouring boiling
water on it, like jars etc. Let cool down,
2. In a large mixing bowl, add grated cabbage and salt, massage
cabbage for 10 minutes / until water comes out, using your
hands.
3. Add the remaining veggies and herbs. Add more salt / herbs if
needed.
4. Fermentation: make sure there is plenty of room (about 1 ½
inches, 3-4 cm) between the contents and the lid so it has
room to expand. Seal with a lid and set on the counter where
there’s not much direct sun exposure or in a cabinet. The
ideal temperature for fermentation is above 65 degrees F (18
C), so try to keep your environment on the warmer side to
encourage proper fermentation. If you live someplace
tropical, the fermentation can be done in 1-2 days, or cold
climates may take 14 days.

252
INSTRUCTIONS: Important
During the fermentation process, remember to open your jars once daily
to release built-up air (you'll notice a pressure release and see bubbles
upon opening). Use a sterilized implement like a spoon or the base of a
glass to ensure the vegetables remain fully submerged in the liquid,
promoting proper fermentation.

As time passes and fermentation progresses, the flavor will intensify, so

periodically taste with a fresh utensil to gauge its tanginess. Once it
reaches your desired level, securely cover and transfer to the
refrigerator, where it will keep for at least 3 months and up to 6 months.
When serving, avoid double-dipping to prevent contamination.

253
91 White Sauerkraut

Ingredients
8 cups red or green cabbage (finely
grated or chopped) 1 large head or 2
small
2 tsp Celtic salt
1/2 tsp caraway seeds
2 bay leafs (put in at the end)

INSTRUCTIONS
1. Clean: Sterilize any equipment you will use by pouring boiling
water on it, like jars etc. Let cool down,
2. In a large mixing bowl, add grated cabbage and salt, massage
cabbage for 10 minutes / until water comes out, using your
hands.
3. Add the remaining salt and caraway seeds. Add more salt /
herbs if needed. Once massaged, add bay leafs, make sure
they don’t break.
4. Fermentation: Make sure there is plenty of room (about 1 ½
inches, 3-4 cm) between the contents and the lid so it has
room to expand. Seal with a lid and set on the counter where
there’s not much direct sun exposure or in a cabinet. The
ideal temperature for fermentation is above 65 degrees F (18
C), so try to keep your environment on the warmer side to
encourage proper fermentation. If you live someplace
tropical, the fermentation can be done in 1-2 days, or cold
climates may take 14 days.

254
INSTRUCTIONS: Important
During the fermentation process, remember to open your jars once daily
to release built-up air (you'll notice a pressure release and see bubbles
upon opening). Use a sterilized implement like a spoon or the base of a
glass to ensure the vegetables remain fully submerged in the liquid,
promoting proper fermentation.

As time passes and fermentation progresses, the flavor will intensify, so

periodically taste with a fresh utensil to gauge its tanginess. Once it
reaches your desired level, securely cover and transfer to the
refrigerator, where it will keep for at least 3 months and up to 6 months.
When serving, avoid double-dipping to prevent contamination.

255
92 Green Sauerkraut

Ingredients
8 cups green cabbage (finely grated or
chopped) 1 large head or 2 small
2 tbsp Celtic salt
1 small fennel (Optional, shredded)
1/2 bunch dill (finely chopped)
1-2 tsp fennel seeds

INSTRUCTIONS
1. Clean: Sterilize any equipment you will use by pouring boiling
water on it, like jars etc. Let cool down,
2. In a large mixing bowl, add grated cabbage, fennel and salt,
massage cabbage for 10 minutes / until water comes out,
using your hands.
3. Add the remaining veggies and herbs. Add more salt / herbs if
needed.
4. Fermentation: make sure there is plenty of room (about 1 ½
inches, 3-4 cm) between the contents and the lid so it has
room to expand. Seal with a lid and set on the counter where
there’s not much direct sun exposure or in a cabinet. The
ideal temperature for fermentation is above 65 degrees F (18
C), so try to keep your environment on the warmer side to
encourage proper fermentation. If you live someplace
tropical, the fermentation can be done in 1-2 days, or cold
climates may take 14 days.

256
INSTRUCTIONS: Important
During the fermentation process, remember to open your jars once daily
to release built-up air (you'll notice a pressure release and see bubbles
upon opening). Use a sterilized implement like a spoon or the base of a
glass to ensure the vegetables remain fully submerged in the liquid,
promoting proper fermentation.

As time passes and fermentation progresses, the flavor will intensify, so

periodically taste with a fresh utensil to gauge its tanginess. Once it
reaches your desired level, securely cover and transfer to the
refrigerator, where it will keep for at least 3 months and up to 6 months.
When serving, avoid double-dipping to prevent contamination.

257
93 Water Kefir

Ingredients
80 g raw sugar
20 g coconut sugar
2 l filtered water
1/2 tsp bicarb soda
1/2 cup lemon juice (flavor optional)

INSTRUCTIONS
Make a sugar water solution by dissolving 80g of raw sugar and 20g of
coconut sugar, rapadura or brown sugar in 2 litres of water and add a
tiny pinch of bicarb soda.

Add half a cup of living kefir grains and cover your jar with a tea-towel &
secure with rubber band around rim (so bugs don’t climb in)

Ferment for 1 to 2 days. When you start seeing a lot of bubbling, taste
the brew regularly and notice it become less sweet over the course of
24 hours

When it no longer tastes sweet, strain off the kefir grains and set them
aside to use again. You can then add flavourings (such as juice, ginger,
dried or fresh fruit, herbal teas etc) to the finished kefir water. As a
guide you can add anywhere between 10% to 40% of flavouring (juice
or tea etc) to your kefir. If you want it to be fizzy you can do a
secondary ferment - transfer into airtight bottles and leave
unrefrigerated for one or two days.

258
Check carbonation levels every day by cracking open the lid. Once it
is nice and fizzy, refrigerate and enjoy! Be aware that if you neglect
and over-carbonate in glass bottles, they can explode!

After bottling, wash your jar and start again (re-feed kefir grains with
a fresh sugar water solution)

Want a break? If you want to take a break from brewing or store

spare grains so you can hand out to friends and family or keep as
back up, just put your kefir grains into a ziplock bag/tupperware or
glass jar with some fresh sugar solution and keep in the fridge. It is a
rapid-fermenter and will need to be fed more sugar every week to
keep it alive (otherwise the grains will pickle themselves and no
longer be viable for fermentin
Recipe from Nourishing Wholefoods

259
94 Wild Fermented Salsa

Equipments
Clean hands and work space
Sharp knife and chopping board
Mixing bowl
Fermenting vessel (crock, pail or jar/s)

ingredients
1 kg slightly under-ripe truss tomatoes
1 medium sized red onion
2 cloves of crushed/finely chopped garlic
medium bunch of coriander (approx. 1 cup of chopped)
3 shoots of spring onions/shallots/green onions (approx. 1
cup of chopped)
1 tbs sea salt
¼ cup of lemon juice
fresh chilli or dried chilli flakes/powder (optional)

instructions
Use a sharp knife or a food processor to chop tomatoes and
onions into roughly bite sized pieces and set aside in a large
mixing bowl.
Add garlic, lemon juice, shallots, lemon juice and sea salt. Add
chilli to taste.
Mix all ingredients together using your hands and notice the
mix becoming more wet as the salt draws liquid out of the
tomato and onions. Then transfer everything into your
fermenting vessel (alternatively if your vessel is large enough,
you can mix it all straight in the vessel).
260
Weigh down all the solid bits so everything is submerged under liquid
(see tips and tricks). Taste the liquid and note the fresh flavour.

Wipe down the sides of the vessel if needed and leave in an easy to
access spot like the kitchen bench, and cover with a lid or towel to
protect from little critters.

After a couple of days, taste the liquid again and you may notice a hint
of complex/sour flavour and even some bubbles/fizz developing.
Continue tasting every day or two and marvel at the magic of wild
fermentation as the flavour gets more sour and complex. Usually after
a week it has a nice level of sour, the bubbling has settled down and it
is ready to jar.

Pour off the precious liquid and bottle it up to use as a dressing/

pickling juice/mix into sauces/drink as gut shots.

Scoop the salsa into jars, pressing down as you go to remove air
bubbles and refrigerate. Enjoy!

261
 FAQ

How do you keep everything

submerged under the liquid?
There are many ways to do this but my favourite method is to cut a
length of carrot or other suitably sized vegetable to size and cram it into
the top of the fermenter and pushed down under the the lid. Another
method is to use a clean rock or similar heavy object to hold everything
down. Some people also just monitor the fermenter closely and regularly
push everything back down as needed. If some little bits of vegetable
escape all attempts to keep them submerged, it’s no big deal.

What do I do if it goes mouldy?

Should a white bloom start growing on the surface of the liquid you can
simply scrape it away and safely eat the rest. A few tips to help prevent
white bloom is to keep everything submerged under liquid, bumb up the
salt levels and add a little cider vinegar/lemon juice/ to the fermenter.
Recipe from Nourishing Wholefoods

262
Something small
& Salty

263
95 Bacon &Cheese Snack

TOOLS
Cookie sheet
Spatula

INGREDIENTS
100 g Shredded
cheese
100g Bacon
1 tbs Beef tallow

INSTRUCTIONS
1.Coat a cookie sheet with tallow.
2.Shred the cheese.
3.Cook bacon until fully cooked and crispy in a pan or oven.
4.Cut bacon into small pieces aka Bacon Bits.
5.Make small little circular piles of cheese on a cookie sheet and
top with the bacon bits.
6.Pre-heat oven to 185 degrees Celsius cook the cheese and
bacon in oven for 8 minutes.
7.When fully cooked and crispy let cool.

264
96 Chicken Skin Chips

INGREDIENTS
Chicken skin from 1-2 whole chickens or 1 pound
chicken skins from your butcher.
Salt or your favorite seasoning blend

INSTRUCTIONS
1.Preheat oven to 160 degrees Celsius
2.Season chicken skins with your seasoning of choice.
3.Place skins on a parchment lined oven tray.
4.Bake for 20-22 mins. Flip skins over and bake another
20-22 mins.
5.Let cool before eating.

265
97 Salami Chips

INGREDIENTS
Pepperoni slices (100g)

INSTRUCTIONS
1. Preheat your oven to 400°F (200°C).
2. Place pepperoni slices in a single layer on a baking
sheet lined with parchment paper.
3. Bake for 8-10 minutes or until crispy.
4. Remove from the oven and let them cool before
enjoying these crispy, protein-packed chips.

266
98 Salty Pork Crackling 1 Serve

INGREDIENTS
1 cup 100% clean pork crackling We use Outback Jerky. For
/ rinds. Free from seed oils babies I suggest large bits
1 tsp garlic powder without salt (only if you are
1 tsp onion powder comfortable). My toddlers eat
1 tsp cumin this with a Celtic sea salt or
1 tsp Celtic sea salt sometimes mixed spices.

INSTRUCTIONS
1. Place pork rinds into a plastic bag or bowl /
container with lid, I find a bag work best.
2. Add all spices to bag, close the bag with one hand,
shake the bag for 20-30 seconds to allow seasoning
to coat pork rinds.
3. Pour into a bowl and enjoy! See condiments for
dipping suggestions.

267
99 Ham & Cheese Roll- Up

INGREDIENTS
Deli ham slices (or any deli-meat)
Sliced cheese (cheddar, Swiss, or your favorite)
toothpicks (optional)

INSTRUCTIONS
1. Lay a slice of ham flat on a clean surface.
2. Place a slice of cheese on top of the ham.
3. Roll the ham and cheese tightly together.
4. Secure with toothpicks, if necessary.
5. Slice the roll-up into bite-sized pieces and enjoy!

268
100 Beef Chips / Jerky

INGREDIENTS
500 g grass fed beef: thin steaks (Top Side)
Salt
Oven or dehydrator. This recipe uses an oven.

INSTRUCTIONS
1. Preheat your oven to 175°F (80°C) or use a food
dehydrator if available.
2. Place salted beef steaks on an oven rack (don’t
use baking paper)
3. Place an oven tray lined with baking paper
underneath the oven rack to catch any liquid.
Bake for 3-4 hours (test one around 3 hr mark)
Should be dry and chewy

269
Natural Baby Remedies
Constipation,
Dehydration, &
Teething

MY BEST TIPS & TRICKS

270
NATURAL REMEDIES FOR COMMON
BABY CHALLENGES
as always do what you are comfortable with & seek medical advice if needed.

Constipation Hydration

Water: Water helps loosen stool and move things If you think bub is dehydrated, call your GP or free
along, lukewarm water especially can help bub if healthcare line, or go to the emergency room. Common
constipated, just remember not to give too much signs of dehydration in newborns include:
water to baby, 4-8 oz/day for 6-12 months old max. sunken soft spot on the top of the head
Milk & solids: If your baby is breastfed, ensure they sleeping too much (more than normal for even a
are nursing frequently and cut down on solids for a baby!)
day or two, and check if the foods you have been sunken eyes
crying with little or no tears
feeding bub is prone to constipation, rice meal, banana
fussiness
and too much pasteurized dairy like milk and yogurt.
cold or discolored hands and feet
Warm Bath: A warm bath can relax your baby's muscles
wrinkly skin
and may help them pass stools more easily.
reduced amount of wet nappies. This will vary
Monitor Formula: If your baby is formula-fed, talk to depending on baby's age.
your pediatrician about adjusting the formula or trying a Do not limit breastfeeding or breast milk, especially when
different brand that may be easier to digest. sick. Follow bubs cue, not a strict feeding schedule.

Constipation Teething

Constipation is dry, hard stool that looks like pebbles. Just like Both my boys started teething early, and had multiple
adults can benefit from light movement when we are teeth at 6 months old. We found that breastfeeding
constipated, so can babies! Only issue is most babies can’t often helped sooth them, offering a dummy, cold wet
move around much or maybe they can but won’t. Baby
cloths, teething toys like the banana shaped ones,
massage is a great tool to help things move along. We pushed
my second sons legs a little more firmer / higher up to get the
putting frozen breast milk in a feeder or frozen meat-
gas out than what is shown in this video, each child is different stock /broth in a feeder also helped lots! Outdoor play,
though so just keep that in mind, they are small and precious! and other types of “distractions” like being outdoors in
Baby massage techniques for gas / constipation WATCH HERE. general. We personally did not use amber necklace
Tummy Time: Encourage tummy time, as it can help with due to choking risks, you can get an ankle bracelets
digestion and bowel movements. instead, some also use a calming chamomile powder
Bicycle Legs: Lay your baby on their back and gently move “Weleda teething powder”. For older babies / toddlers,
their legs in a bicycling motion. This can help relieve
we use pork rinds as teething rusks. 271
constipation.
NATURAL REMEDIES FOR COMMON
TODDLER CHALLENGES
as always do what you are comfortable with & seek medical advice if needed.

Constipation Hydration

Water: Water helps loosen stool and move things If you think your child is dehydrated, call your GP or free
along, lukewarm water especially can help bub if healthcare line, or go to the emergency room. Common
constipated, toddlers can drink more water than signs of dehydration in toddlers include:
babies, so offer more! You can also offer meat-stock to extremely thirsty.
baby and toddler, rich in fat, warm water and minerals. lethargic or less active than usual.
Milk & solids: If your toddler is breastfed, offer boob pale and have sunken eyes, tears may be absent
often, and cut down on solids for a day or so, when crying.
alternatively, offer foods that are high in fat, like eggs, cold – especially their hands or feet.
butter, avocado, coconut oil, tallow and check if the breathing faster than usual and have a fast heart
rate.
foods you have been feeding your child is prone to
irritable, drowsy or confused.
constipation, rice meal, banana and too much
Remember that hydration is more than water, things like
pasteurized dairy like milk and yogurt, grains, bread,
meat-stock, small amounts of Celtic salt, & coconut
“veggie straws“, crackers, dried fruit etc.
water, brother, soup, juicy fruit can help hydrate your
Warm Bath: A warm bath can relax your child and may child fast along with quality filtered water.
help them pass stools more easily.

Constipation Teething

Exercise / play for older toddlers: Encourage running, You can follow the same advice as for a baby, some
jumping, squatting, as it can help with digestion and other things we did was offer frozen fruit / frozen
bowel movements. smoothie either as an icy pole or feeder, gum massage,
Massage: You can still do massage and all the same teething gels and sometimes when nothing helped we
things you do with a baby. gave my toddler some medicine (totally up to you what
Fat: We already mentioned increasing fat, see recipes in you do!). Both my kids had all their teeth before 2 years
my book. If toddler can have dairy, homemade sour of age. Baby’s and toddler’s appetite may be reduced
cream can be great as its full of pro-biotics and fat, during this time as well, which is normal, offer soft or
without causing further constipation. We also made cold food like yogurt, scrambled eggs, slow cooked meat,
smoothies for my toddler with avocado, berries, egg homemade low-carb ice cream, or cold rolled up cheese
yolk, raw milk and kefir, this always got things moving! and ham, cloud bread, some may prefer crunchy foods
like pork rinds or maybe cold cucumber, strawberries &
melon. 272
 Beef Tallow:
A Nourishing
Skincare
Wonder
Natural Nourishment For
Your Skin.
Perfect for mums & bubs!

@themeatbasednutritionist

273
 Nutritional Content
Beef tallow is a rendered form of beef fat, rich in essential
fatty acids, including palmitic, stearic, and oleic acids. It also
contains fat-soluble vitamins such as vitamins A, D, E, and K,
along with antioxidants like conjugated linoleic acid (CLA) and
Coenzyme Q10. It is incredibly gentle and suitable for babies
and their sensitive skin.

Benefits for Your Skin:

Moisturizing Properties: Beef tallow is deeply moisturizing
and easily absorbed by the skin, making it an excellent
natural emollient.

Skin Barrier Support: Its fatty acid composition closely

resembles that of human skin lipids, aiding in strengthening
the skin barrier and preventing moisture loss.

Anti-inflammatory Effects: The presence of CLA and other

antioxidants helps reduce inflammation, making it beneficial
for soothing skin conditions like eczema and psoriasis.

Wound Healing: The high concentration of vitamins A and E

promotes skin repair and regeneration, aiding in the healing
of wounds and minor skin irritations.

Non-comedogenic: Despite being a fat-based product, beef

tallow is non-comedogenic, meaning it won't clog pores,
making it suitable for all skin types, including acne-prone
skin.

274
 Nutritional Content
Let's delve deeper into the wondrous benefits of these
nutrients for your skin:

Essential Fatty Acids (Palmitic, Stearic, Oleic): These fatty acids play a crucial
role in maintaining the skin's lipid barrier, which locks in moisture and protects
against environmental stressors. They help keep your skin hydrated, soft, and
supple.

Vitamin A: Promotes cell turnover, helping to keep your skin smooth and
reducing the appearance of fine lines and wrinkles. It also supports wound
healing and prevents breakouts.

Vitamin D: Helps regulate cell growth and repair, supporting overall skin health
and aiding in the treatment of conditions like psoriasis.

Vitamin E: A powerful antioxidant that protects the skin from damage caused by
free radicals, UV radiation, and pollution. It also moisturizes and soothes the
skin, reducing inflammation and promoting healing.

Vitamin K: Helps reduce the appearance of dark circles under the eyes, bruises,
and spider veins by improving blood circulation and promoting clotting.
Conjugated Linoleic Acid: Possesses anti-inflammatory properties, which can
help soothe irritated skin conditions like eczema and psoriasis. It also supports
collagen production, promoting skin elasticity and firmness.

Coenzyme Q10: Acts as an antioxidant, protecting the skin from oxidative

damage and reducing the signs of aging. It also supports cellular energy
production, helping your skin function optimally.

275
 Common Skin
Conditions Improved
by Beef Tallow:
Dry Skin: Beef tallow's moisturizing properties deeply hydrate
dry skin, restoring its natural suppleness and softness.

Eczema: Its anti-inflammatory properties help alleviate the

symptoms of eczema by reducing redness, itching, and
irritation.

Psoriasis: Beef tallow's soothing effects can provide relief from

the discomfort associated with psoriasis flare-ups and help
improve skin texture over time.

Dermatitis: Its gentle and nourishing nature makes it an ideal

choice for soothing various forms of dermatitis, including
contact dermatitis and seborrheic dermatitis.

Do you have a rash that comes and goes? No amount of lotion

seems to nourish your dry skin? Here is why....

Your skin's condition is tied to the health of your gut. When

digestion is impaired aka “leaky gut”, it can manifest in skin
issues. Although it may seem odd, there is a direct connection
between the two. In instances where the body struggles to
expel toxins adequately, it resorts to the skin as a means of
elimination, often resulting in rashes. Don’t worry! I can help
you heal your gut, skin & body using real foods and practical
strategies!
276
 GUT HEALTH 101
Here are some nutrients crucial for a healthy gut lining and
where you can find them in animal based foods:

Omega-3 fatty acids:

Found in fatty fish like salmon, mackerel, and sardines &
meat

Glutamine:
Present in protein-rich foods such as poultry, beef, fish,
dairy products, and eggs.
Bone broth & meat-stock is great for this nutrient!

Probiotics:
Found in fermented foods like yogurt, kefir, sauerkraut,
kimchi, and kombucha.

Zinc:
Found in meat, shellfish dairy, and organ meats

Vitamin D:
Naturally synthesized by the body through exposure to
sunlight.
Food sources include fatty fish (salmon, mackerel, tuna), egg
yolks, dairy products.

Vitamin A:
Found in liver, fish oil, eggs, and dairy products.

276
 GUT HEALTH 101
Butyrate: Butyrate is a short-chain fatty acid that serves as a
crucial energy source for the cells lining the colon, known as
colonocytes, and plays several important roles in gut health.
When we eat fibre our bodies produce butyrate as a result of the
fermentation of fibre, however, the highest levels of butyrate
from a dietary source is actually BUTTER!
Butyrate is important for:

Cellular Energy: Butyrate provides energy for the cells lining the
colon, supporting their proper function and maintenance.
Anti-inflammatory Effects: Butyrate has been shown to possess
anti-inflammatory properties, helping to reduce inflammation in
the gut and potentially mitigating conditions such as inflammatory
bowel disease (IBD).

Maintenance of Gut Barrier Function: Butyrate contributes to the

integrity of the intestinal barrier, helping to maintain the tight
junctions between intestinal cells. This helps prevent the leakage
of harmful substances from the gut into the bloodstream, which is
associated with conditions like leaky gut syndrome.

Regulation of Immune Function: Butyrate plays a role in

modulating the activity of immune cells in the gut, promoting a
balanced immune response and potentially reducing the risk of
autoimmune conditions.

Regulation of Gene Expression: Butyrate can influence gene

expression in colon cells, impacting various cellular processes
related to gut health and overall well-being.

Incorporating these nutrient-rich foods into your diet can help

promote a healthy gut lining and overall gut health.

277
 Beef TALLOW
Nourishing skincare
Wrap yourself in the warmth of nature's embrace with beef tallow.
Grounded in its simplicity yet overflowing with nourishment, it's a
testament to the timeless wisdom of natural health and holistic
skincare.
GET 10% OFF TASSIE TALLOW HERE

Beef Tallow

Make Your Own

Skincare

Whipped Tallow
278
HOW TO MAKE YOUR OWN
SKINCARE

278
 TALLOW Moisturizer
Ingredients:
150g grass-fed tallow drippings
50g oil of your choice (optional) Cold press olive oil
1-3 drops essential oil (optional)

Instructions
1.Melt your tallow (I use tassie tallow link
above) by placing the tallow on your stove
on low heat.
2,Transfer tallow to a bowl & refrigerate for
Adding extra oils will give a
a few minutes until it is almost solid, but thinner, more lotion-like result
not hard. which can easily be used on the
whole body. Keep free from
3.If using any oils, add them to the tallow
essential oils for babies.
before whipping.
4.Using an electrical whisk,whip the tallow for
a few minutes 3-5 until nice and fluffy.
5. Transfer into small glass jar and secure with
a lid. Done! Use morning & night

279
 TALLOW IS VERSITILE
Make-up remover I also use tallow to remove my make-up,
Simply massage a small amount of softened tallow onto your
face to dissolve makeup, then wipe away with a warm damp
cloth or cotton pad. It effectively removes even waterproof
makeup while leaving your skin hydrated and nourished.

Diaper Rash Cream: Tallow's soothing & protective

properties make it an excellent natural remedy for diaper
rash. Apply a thin layer of softened tallow to your baby's
irritated skin to create a protective barrier and promote
healing. It's gentle, safe, and free from harsh chemicals often
found in commercial diaper creams.

Lip Balm: Create your own nourishing lip balm by mixing

softened tallow with other moisturizing ingredients like beeswax
and coconut oil. Pour the mixture into lip balm containers and
allow it to solidify. Apply to your lips as needed for hydration and
protection against dryness and chapping

Massage Oil: Warm up tallow and use it as a natural massage oil.

Its smooth texture and moisturizing properties make it perfect for
providing a relaxing and nourishing massage experience. You can
also customize it with your favorite essential oils for added
aromatherapy benefits.

Soap: We have been using beautiful soaps from Tassie Tallow only
for soon 2 years as soap and it is very gentle on the skin! Brows
skincare products HERE.

280
WHAT’S NEXT?
JOIN MY 4 WEEK
NOURISHED MAMMA CHALLENGE

Small, Simple,
Nourishing Habits
Giving You Big & Fast
Results!

20% OFF
USE CODE: TALLOW20

281
What my mum’s say:
“The Carnivore diet has given me an incredible
amount of energy, a cleaner mindset, a positive
outlook and better sleep for the last 30 days. I'm
even going to the gym these days, which I never
had the energy to do so beforehand! Thank you!”

“I love your app because it keeps me

accountable. Every morning I log in and write
or take a photo of my meals, allowing you to
see what I was eating so you could guide me
for the following day.”

“I’ve been following Izabelle’s program for 1 week

and I just smashed my PB for deadlift at my
crossfire class by 10kg!!! I lifted 90kg and it felt
great!! Definitely have alot more energy and
sounds funny but more power ” 😍

282
What my mum’s say:
“Izabelle’s app is awesome! I've worked with
trainers when I was at the gym every day (before
baby) and this app is by far my favourite. I wish I
took before photos straight away because I
🤩
already feel different after just 1 week! ”

“I worked with Izabelle for 30 days with my

goal being fat-loss and improved digestion,
after the program (1 month) I had lost 6kg! I
was also less bloated immediately & Izabelle is
very responsive & caringin her coaching”

“I joined up to learn more about healthy eating &

also wanted to start losing weight after having my
baby, this program does exactly that without
being boring or restricting calories. I lost 3 kg the
first 2 weeks, I still eat some carbs! It is very easy
& I can’t wait to see what my results are in
another month!”

283
DO YOU NEED MORE
HELP TO HEAL YOUR
BODY?
Lets work together!
Get 20% OFF
30 DAY MEAT-BASED MUM RESET

CODE: MEAT20

284
Reference list
(1) Bos, C., & Gaudichon, C. (2018). The digestion and bioavailability of plant versus
animal protein sources. In Journal of the International Society of Sports Nutrition
(Vol. 15, No. 1, p. 10). BioMed Central. PubMed ID: 29568232

(2) Nutten S. Proteins, Peptides and Amino Acids: Role in Infant Nutrition. Nestle
Nutr Inst Workshop Ser. 2016;86:1-10. doi: 10.1159/000442697. Epub 2016 Jun 23.
PMID: 27336588.

(3) Huffman SL, Harika RK, Eilander A, Osendarp SJ. Essential fats: how do they
affect growth and development of infants and young children in developing
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(4) Bartels Ä, O'Donoghue K. Cholesterol in pregnancy: a review of knowns and

unknowns. Obstet Med. 2011 Dec;4(4):147-51. doi: 10.1258/om.2011.110003. Epub
2011 Jul 28. PMID: 27579113; PMCID: PMC4989641.

(5) Forouhi NG, Krauss RM, Taubes G, Willett W. Dietary fat and cardiometabolic
health: evidence, controversies, and consensus for guidance. BMJ. 2018 Jun
13;361:k2139. doi: 10.1136/bmj.k2139. PMID: 29898882; PMCID: PMC6053258.

(6) Van Elswyk ME, Murray RD, McNeill SH. Iron-Rich Complementary Foods:
Imperative for All Infants. Curr Dev Nutr. 2021 Sep 16;5(10):nzab117. doi:
10.1093/cdn/nzab117. PMID: 34712894; PMCID: PMC8546153.

(7) National Institute of Health, Office of dietary supplements: Iron fact sheet for
health professionals. Accessed on the 5th of April from:
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

(8) Leroy F, Smith NW, Adesogan AT, Beal T, Iannotti L, Moughan PJ, Mann N. The
role of meat in the human diet: evolutionary aspects and nutritional value. Anim
Front. 2023 Apr 15;13(2):11-18. doi: 10.1093/af/vfac093. PMID: 37073319; PMCID:
PMC10105836.

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(9) Lee C, Lee J, Eor JY, Kwak MJ, Huh CS, Kim Y. Effect of Consumption of Animal
Products on the Gut Microbiome Composition and Gut Health. Food Sci Anim
Resour. 2023 Sep;43(5):723-750. doi: 10.5851/kosfa.2023.e44. Epub 2023 Sep 1.
PMID: 37701742; PMCID: PMC10493557.

(10)Gill Rapley, Tracey Murkette (2008), Baby-led Weaning: Helping Your Baby to
Love Good Food.

(11)Bloor SR, Schutte R, Hobson AR. Oral Iron Supplementation—Gastrointestinal

Side Effects and the Impact on the Gut Microbiota. Microbiology Research. 2021;
12(2):491-502. https://doi.org/10.3390/microbiolres12020033

(12)Greer, F. R., Sicherer, S. H., & Burks, A. W. (2019). The effects of early nutritional
interventions on the development of atopic disease in infants and children: The role
of maternal dietary restriction, breastfeeding, hydrolyzed formulas, and timing of
introduction of allergenic complementary foods. Pediatrics, 143(4), e20190281.

(13)Lee, S. H., & Lee, J. (2019). Role of innate immunity in the development of allergic
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 Milk To Meat
"Milk to Meat: Starting Solids Guide" is an essential guide for
parents transitioning their babies from breastfeeding or
formula to solid foods. Drawing from her expertise in
nutritional medicine and ancestral eating, Izabelle provides a
practical, evidence-based approach to introducing nutrient-
dense, meat-based foods. The book covers the stages of
introducing solids, offers tips for preparing nutrient-rich meals,
and addresses common concerns such as allergies and picky
eating. With a focus on supporting optimal growth and
development, this book is a valuable resource for parents
looking to nourish their children from the start.

Izabelle is a dedicated nutritional

medicine practitioner, trained chef,
and qualified personal trainer with
a passion for ancestral eating. As a
mother of three boys, she
empowers busy mums to nourish
their bodies and families through
practical, natural health solutions.