Dr. Brooks Tiller

The HEALTHY HUNTER

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Chef Alan Bergo – The Forager Chef

Chef Alan Bergo began cooking when he was 15 years old and has become a veteran in the culinary industry.
He spent time as a sous chef of Lenny Russo’s 6-time James Beard-nominated Heartland Restaurant and executive chef of The Salt Cellar and Lucia’s restaurants.
He’s most widely known as an authority on wild foods and his love of nose-to-tail butchery and charcuterie. On his site – foragerchef.com he shares his knowledge to harvest wild food and teach how to prepare and cook them to create amazing and delicious meals  His first book, FLORA will be released Spring 2021.

Chef Alan Berg
foragerchef.com
Instagram – @foragerchef

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Mountain Food

Knowing that chasing Elk in the mountains was going to be a tough challenge, the last thing I wanted to leave to chance was my nutrition. Being in the mountains miles from the nearest food source (other than the elk we are hunting) meant that whatever we needed to thrive had to be carried up the mountain in our packs.

Chasing elk up and down mountain-sides at 10,000 feet with everything on my back, I knew that I needed nutrition but did not want excess weight.

In the months leading up to the hunt, I focused on more than shooting my bow. My food, exercise, and even mental practice centered on being ready for the mountain.

Cold showers and studying about Elk helped to prepare me mentally. My training program focused on endurance and work capacity. I cut weight, from 205 down to 195, while maintaining strength. I practiced fasting to make sure I was able to go hours without food. When chasing elk there may not be much time to sit down and start a fire to cook a meal.

By eliminating added sugars and focusing on the main source of my diet coming from fat and protein, I trained my body to be fat adapted. With a ketogenic approach including less than 30 grams of sugars daily, my body was able to run on high-quality fats at an optimal level.

When choosing the foods that I would carry up the mountain I prioritized high-quality fats and protein. With my body being accustomed to running on fats, and since each gram of fat contains 9 calories (energy), I was able to carry more energy in less weight.
Next, I ensured that I had protein to maintain my muscle mass and help repair and rebuild from the physicality of the hunt.
My target was 3000 calories a day while on the mountain. Since I normally consume a little over 3000 calories in a day, I knew that 3000 calories would be the minimal amount I would need with the physical and mental demands that the mountain would provide.

Keto Cherry Venison Burger

Forage some wild cherries and mix them in with ground deer for a juicy and flavor packed burger. Enjoy wild fruits by foraging them. The wild and natural versions are a great treat with less sugar and higher in nutrients than the store bought franken-fruit.

Crush up the cherries and mix them into ground venison or beef for a great juicy summer time treat!

Doctor’s Note to cure NATURE DEFICIT DISORDER

Download your Doctor’s Note here!

NATURE DEFICIT DISORDER is plaguing our country. We spend too much time inside in front of electronic boxes under artificial lights pecking little glowing devices.

We are living in an artificial world.

But we are still real. We do not have to cower and accept this artificial world. We can step up and be real.

Nobody ever said, “The great indoors…”

Get outside and enjoy the great creation God has given to us. Breathe the fresh air. Enjoy the sights, sounds, and smells of the real world. Be still. Be silent. And like Elijah, listen for the still voice of GOD in the gentle breeze.

Then he said, “Go out and stand on the mountain in the Lord’s presence.” At that moment, the Lord passed by. A great and mighty wind was tearing at the mountains and was shattering cliffs before the Lord, but the Lord was not in the wind. After the wind, there was an earthquake, but the Lord was not in the earthquake. After the earthquake, there was a fire, but the Lord was not in the fire. And after the fire, there was a voice, a soft whisper. When Elijah heard it, he wrapped his face in his mantle and went out and stood at the entrance of the cave.
Suddenly, a voice came to him and said, “What are you doing here, Elijah?”

I Kings 19:11-13
Download your Doctor’s Note here!

Asparagus

Asparagus is a great beginner foraging vegetable. It is abundant, easily recognizable, and delicious!

Asparagus officinalis is not truly wild but a feral plant. It is the same plant found in the produce aisle. you buy in the store and has been used as a medicinal vegetable for centuries due to its antioxidant and anti-inflammatory properties and benefits to heart, digestion, and bones.

Locating
Asparagus can be found across the United States, Canada, and Mexico. To find where you may find asparagus near you check out this map from the USDA.

Health Benefits
Asparagus is nutrient dense as it is low in calories while containing high levels of vitamins, minerals, and nutrients. Several studies have shown health benefits to include weight loss, improved digestion, lower blood pressure, reducing the effect of cell-damaging free radicals, and even improve healthy pregnancy outcomes.

Asparagus is high in folic acid, potassium, fiber, vitamin B6, vitamin A, vitamin C, and thiamine.

Preparing
Snap the stalks and divide the tops with the crown from the bottom portions. The tops with crowns are the most edible as the bottoms are more fibrous and stringy.

Save the bottoms for vegetable soups, stocks, or the compost pile.

Cooking
The tops are great tossed in a stir fry, grilled, or roasted in the oven.

Roasted

  • Preheat oven to 425 degrees. (Great to cook bacon and then use oven Place asparagus tops with crowns in a pyrex dish or on a baking sheet.
  • Sprinkle salt over asparagus.
  • Cut butter and place generously on top of asparagus.
  • Cook at 425 degrees for 12 minutes.

Stir Fry

  • Chop the asparagus into one-inch pieces.
  • Add to wok or skillet on the stove top with other vegetables.
  • Cook in coconut oil or butter until tender.

Grilled

  • Toss on grill over hot coals.
  • Roll occasionally to prevent burning.
  • Cook until tender.

Asparagus nutrition facts (1 cup)

  • Calories – 20
  • Total Fat – 0 g
  • Total Carbohydrate – 5 g
  • Dietary Fiber – 2.8 g
  • Sugar – 2.5 g
  • Protein – 2 g
  • Folic acid – 60%
  • Vitamin K – 38%
  • Vitamin C – 20%
  • Vitamin B1 – 15%
  • Vitamin B6 – 10%
  • Vitamin A – 8%
  • Vitamin B2 – 6%
  • Vitamin B3 – 5%
  • Calcium – 2%
  • Magnesium – 4%
  • Copper – 4%