diet

The Heritage Cookbook – now available!

Click here to learn more about the limited edition print version

Hello everyone. After several years of research, writing, and designing, I’m ready to release my third cookbook. It’s called The Heritage Cookbook, and it combines genealogy and genetic testing with nutrition and cooking. The book is both a comprehensive dive into ancestral nutrition, food, and cultural histories, and a massive cookbook with 300+ historical and traditional recipes from around the world.

The digital version of The Heritage Cookbook is available for purchase today, with a variety of options. The simplest option is a PDF version of the book, which can be enjoyed on any home computer, tablet, or smartphone. If you prefer to read your books on Kindle or Apple Books, I created those versions as well. I designed each version from the ground up, so they all look pretty great no matter which format you prefer. All digital editions are $14.99 each.

Initially, I was going to limit this book to digital formats only, because it’s nearly too big to print (780+ pages!), and I am no longer affiliated with my previous publisher, so I don’t have the resources to print and distribute physical copies through bookstores or Amazon. But after a lot of positive response from friends and family, I’ve decided to do a special, limited edition print run of the book.

Here’s how the hardcover edition will work:

  • I’ve set up an online store at TheHeritageCookbook.com, where you can pre-purchase the hardcover book for a limited time period (now until June 30th).
  • At the end of the ordering period, I’ll compile and send my order to a small, US-based printer; however many books are ordered is how many books I will have printed.
  • I’ll then personally sign, number, and ship each book by hand with an expected October 2019 delivery date.
  • Shipping is included in the price and you will also get an instant download link for the digital (PDF) version of the book, so you can enjoy the recipes immediately.


The hardcover book price is $60, and I have to limit shipping to US and military (APO) addresses only, but I am positive that the stunning hardcover copy and included perks (free shipping, digital edition included, signed and personalized) make this version truly special.

This limited edition version of The Heritage Cookbook will only be available for purchase between now and June 30th. After that, they’re gone forever! Click here to read more and to purchase a copy for yourself. I’m especially excited about the hardcover’s unique cover, which is taken from a beautiful, custom painting made by one of my favorite artists, Martin at Continuum Watercolors. The physical version will also be the same dimensions as my previous cookbooks (although much thicker!), so they’ll all sit nicely on the same shelf.

If you’re not able to purchase the physical edition, never fear: the digital edition contains all the same content, and is super convenient to take with you on your phone when grocery shopping. Be sure to visit the digital edition landing page to see some more pictures from the book!

I think this is a really neat way to wrap up this chapter of my life. I really hope you love this book as much as I have enjoyed writing it. I think that the recipes you’ll find in The Heritage Cookbook are by far the best I’ve ever written, and the photos are the best I’ve ever taken–I’m very proud of this book. If you have any questions, I’ve also made a handy FAQ page that has all sorts of information. Or leave me a question in the comments below. Enjoy!

click here for the digital edition:

also available on:

Click here to buy the limited edition print version

The Heritage Cookbook – now accepting recipe testers!

Big news, everyone! I’m officially opening up public recipe testing for my next book, which will be called The Heritage Cookbook. I expect the cookbook to be released in 2018.

This book will focus on recipes developed to align best with your individual heritage and DNA ancestry results. As such, I’ve developed recipes from all over the world, highlighting the unique ancestral makeup of the US population (and giving similar consideration for readers living in countries with historically high immigration, like Canada and Australia). This book is a massive undertaking (300+ recipes!) and has taken over two years to put together – I’m excited to see how you like it!

Here’s the lowdown:
** Follow this link to choose a recipe and complete the submission form.
** Within 48 hours, my lovely wife Janey will email you the recipe plus a link to our feedback form.
** Please test the recipe and submit feedback by January 28th!

I’d love your help in sharing the word about this new book! Definitely share photos and your thoughts with family and friends on Facebook, Twitter, and Instagram, and feel free to use the hashtag #heritagecooking. I only ask that you keep the actual recipes to yourself, since the final product may change before the book publishes.

If you are on Facebook, please consider joining The Heritage Cookbook Facebook group. There are over 3,400 members in the group, and we’ll be using this platform to share more info, respond to feedback, and answer any questions you may have.

Please let me know if you have any questions. Thank you for your support, and enjoy the food!

*** Allergen information: please note that because this book is closely tied to genetic studies and food history, there is a likelihood that some ancient items native to a specific region (wheat in the Middle East, dairy in Europe, or corn in the Americas) will be included in recipes. This is not necessarily a Paleo, Primal, Whole30, AIP, or even gluten-free cookbook – instead, it will be focused on helping you find a personalized approach to diet for your unique heritage. To accommodate today’s evolving dietary challenges, I’ve listed common allergens in the Recipe List that you’ll find in the form (including annotation for recipes where gluten-free substitutions are provided). When developing recipes with wheat, I used ancient einkorn wheat (available on Amazon), which has a low gluten content.

The Safe Starch Cookbook – 2017 Edition!

Happy Friday everyone! I just wanted to send along a quick note to let you know that I’ve released a new, 2017 edition of my eBook, The Safe Starch Cookbook.

In this update, I’ve added 27 new recipes to the eBook, 42% more content than the previous version. I’ve also updated the cover, graphics, and some of the recipe formatting. The Safe Starch Cookbook now contains 221 pages. Here’s a short list of what you’ll find inside the book:

  • 91 recipes (24 rice, 28 potato, 15 noodle, and 24 other starch dishes)
  • a picture for every recipe, taken by yours truly
  • comprehensive recipe index with thumbnail hyperlinks to each page
  • a look at portion sizes and meal timing for optimum health
  • tips to save money using starches (nearly $1,000/year per person!)
  • a breakdown of meal-planning in the context of carbs
  • a thorough substitution guide for common food allergies
  • all recipes are gluten-free and developed using a whole-food mindset
  • my argument for why white rice should be considered “Paleo”
  • rice-buying guide to avoid arsenic and other toxins
  • 221 pages total

For more info, please check out The Safe Starch Cookbook‘s main page. Happy cooking!

Garlic Smashed Potatoes

While we typically eat Basic Mashed Potatoes with our daily meals, you can’t deny the fun that is Smashed Potatoes. In few other recipes can you treat a food so poorly–smashing it with the heel of your palm!–and still come away with something that’s both perfectly crispy and secretly fluffy.

This recipe takes a bit longer than a typical mashed or roasted potato, mostly because you’ll need to cool the potatoes for about 10 minutes, but the extra effort is an excellent way to periodically spice up your relationship with America’s favorite tuber.

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New Orleans-Style Barbecue Shrimp

One of my favorite parts of moving to the South last year is that I can now dive head-first into a new food culture. For example, take today’s New Orleans-Style Barbecue Shrimp. A local friend asked me if I had tried “BBQ Shrimp” yet; I immediately thought of shrimp doused in smokey-sweet KC-style barbecue sauce, which sounded a bit weird (but not altogether terrible, honestly). My friend then explained that BBQ Shrimp here in the South is not like your typical barbecue experience. Instead, it’s a crispy shrimp dish flavored with hot sauce, butter, and rosemary, typically served as an appetizer.

Barbecue Shrimp was first popularized by Pascal’s Manale Restaurant in New Orleans during the 1950s. This dish has an “old timey” feel to it today, mostly because of its liberal use of Worcestershire sauce (made famous by Lea & Perrins back in the 1830s). The end result is a little tangy, a bit spicy, and very robust in flavor. One thing I really appreciate about this dish is that it lets the shrimp take center stage. Moreover, it’s relatively cheap to throw together once you get your hands on some high-quality shrimp (especially when you consider the fact that this dish will set you back $26 at the original restaurant!). Head-on shrimp is traditionally used, but I won’t tell on you if you use shelled shrimp.

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Hanger Steak with Bordelaise Sauce

Local friends: I’ll be cooking a four-course dinner as a guest chef at So Gourmet Pensacola on Saturday, January 17th from 6-8pm. There are still seats available, RSVP for the event here. See you then!

Hanger steak is a v-shaped cut taken from the diaphragm of the cow. It was a relatively rare cut until recently, because butchers commonly kept it for themselves; in fact, another name for this cut is “butcher’s cut”. It weighs less than two pounds, which is a perfect size for whipping up a date-night dish. Gents, take note: we’re only a little over a month out from Valentine’s Day – plenty of time to practice this recipe beforehand!

Hanger steak works best when cooked quickly over a high heat, and served medium rare. Marinating the cut will infuse it with a punch of flavor, but it takes a little away from the spontaneity of this dish. Instead, I like to complement the simple, tender steak with a rich sauce, like the Bordelaise in today’s recipe.

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The Ancestral Table (Kindle version) on Sale for $.99, November 25th!

Great news! The Kindle version of my cookbook is part of a one-day sale next week, for only $.99 (normally $9.99)! If you’ve ever wanted to have a portable version of The Ancestral Table handy, this will be a great time to grab it; for example, I think it would be really convenient for you to have access to my recipes while grocery shopping. That’s worth a dollar, right? Nothing beats the feeling of flipping trhough a paper book, and truth be told navigating a Kindle cookbook takes a bit of effort, but you can’t argue with the price! (Also note that there is a “Give as a Gift” button on the Amazon site – hint hint.)

Bear in mind that most smart phones have a Kindle app which will allow you to access the book, so you don’t need an actual Kindle to enjoy my book while on the go. There are even Kindle desktop apps for those of you without smart phones. I actually don’t make any money off the book when it’s sold at this price – I’m just happy to get it into your hands and spread the word about delicious food.

This sale is part of a community-wide event, with plenty of other great eBooks on sale at the same time:

The Primal Blueprint by Mark Sisson
The Paleo Solution by Robb Wolf
The Paleo Manifesto by John Durant
Beyond Bacon by Stacy Toth and Matthew McCarry
The Paleo Kitchen by Juli Bauer and George Bryant
Gather, The Art of Paleo Entertaining by Bill Staley and Hayley Mason
Everyday Paleo By Sarah Fragoso
Sexy by Nature by Stefani Ruper
Free the Animal by Richard Nikoley
The Paleo Girl by Leslie Klenke
The Paleo Sweet Tooth by Alison Russo
Decadent Paleo Desserts by Hannah Healy
The Modern No Nonsense Guide to Paleo by Alison Golden
The Everything Weeknight Paleo Cookbook by Michelle Fagone

I suggest checking out the event site; there you can sign up to be notified immediately when the books go on sale, so that you don’t miss the deal. Remember, the books will be on sale for one day only, Tuesday, November 25th, 2014!

Note that some of the books above will be on sale for $1.99 vice $.99 because of length, but we don’t know which books (if any) will be at the higher (outrageous! ridiculous!) price.

The Ancestral Table and the Autoimmune Protocol

Since I personally have an autoimmune condition, I have a lot of respect for the Autoimmune Protocol. For those unfamiliar with the concept, the protocol is aligned with the Paleo Diet (you know the drill – meats, seafood, veggies, fruits) but also eliminates other troublesome foods in an effort to further reverse autoimmune issues. The main culprits are nightshades (peppers, potatoes, tomatoes), eggs (especially the whites), dairy, alcohol, and most nuts and seeds.

I’ve dabbled in the protocol over the past couple of years, eliminating certain foods for months at a time and then re-introducing them to see how I react to them. Most recently I eliminated eggs for about four months because I found myself feeling tired after eating them; I started eating eggs again this month without any issue. There are a ton of factors involved in diet and health, so I’m not saying outright that eliminating eggs for a short period of time directly affected my resiliency, but I think there is good reason to abstain from certain foods from time to time. After all, this mimics the seasonality of human diets preceding our modern era, as well as many religious practices that have endured over the years.

When I wrote The Ancestral Table I didn’t necessarily keep the Autoimmune Protocol (“AIP”) in mind, especially since two incredible-looking cookbooks on the subject are coming out this year (see: The Paleo Approach Cookbook and The Autoimmune Paleo Cookbook). After doing the math, 55 of the 112 recipes found in my cookbook are AIP-friendly or easily modified to be so. While at first I thought this number was pretty low, after talking with some experts I was happy to find that 55 is actually a fairly high number compared to many of the Paleo cookbooks out there, since many of them rely on nut-based flours for texture, something that is rarely found in The Ancestral Table.

So I thought it would be worth your time to publish an AIP guide for anyone looking to buy my book while on an elimination diet. For more information on the Autoimmune Protocol, check out my friend Sarah’s site, ThePaleoMom.com.
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The Ancestral Table Recipe List


Holy smokes, my cookbook will be out in one month! That is pretty crazy. I figure that some of you would like to see a little more about the book before committing to buy – I don’t blame you, I’d want the same thing – so here is a list of every recipe in the book, as well as some pretty pictures to look at.

Some longtime readers may notice recipes that I’ve already published here on the site; don’t worry – every dish in the book has been redeveloped from scratch, so every taste you encounter will be new!

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