Ryan Loftus

lamb shoulder chops • Salt • Black Pepper • cooking oil (preferably avocado oil) • medium onion- cut up • rosemary- chopped • red wine • beef consomme • Instant pot

avocados • coconut milk • Honey- 1/4 of a bear= 3oz by weight (maybe 1/2 cup?) • vanilla

plain goat cheese • cream cheese • honey • thyme

sausage • spinach (other veggies welcome) • large potatoes • Avocado oil (or substitute oil) • eggs • coconut milk • nutritional yeast