Stuffed Grape Leaves (gut friendly)

grape laves


  • 1lb lean organic grass fed beef
  • 1/2 large white vidala onion
  • 1/4c fresh parsley-chopped
  • 1/4 fresh cilantro-chopped
  • 2 garlic cloves-chopped
  • 1 organic carrot, peeled and chopped
  • 1/2c chopped leeks
  • 1 tsp celtic or baja salt
  • 1 tbsp ghee
  • 1 jar vine leaves, drained and rinsed
  • 3-4c water
  • 1/4c extra virgin olive oil (opt)
  • dry italian spices


  1. Chop all the veggies together and set aside
  2. Remove the leaves from the jar and carefully separate them.  Pour water over them and rinse out the salt, be careful not to tear them!
    Discard the stems if they are still attached. Put them aside
  3. Prepare the filling. I start by cooking the beef in the ghee.  Once its starts to brown, I add in all the chopped veggies and stir until meat is almost done. Then I set aside in a bowl  (you could also keep the meat raw and stuff them and see how it turns out!  Try different variations!


  1. Place the vine leaves on a chopping board one at a time shiny side down.  Place 1 tbsp of the meat filing at bottom of leaf where stem was removed and wrap by folding the bottom part over the filling towards center.  Bring the two sides together toward center and roll from the bottom part up tightly.
  2. Place the stuffed vine leaves, fold side dowdn, in the casserole dish and place tightly next to each other in 2-3 layers.  Add 2 to 3c water, place on medium heat. You can add a large inverted plate if you want to keep them intact.  Cover and cook for 25-30 minutes

You can experiment with different veggies as a filling based on your food sensitivities and tastes.  Ive used cabbage before, and you can also add rice.  However, I try to follow as close to ketogenic as I can get to create a friendly environment for my microbiome, so I avoid starches.

You can eat this alone with a side of avocado or add a side of steamed veggies or sauteed onions and mushrooms. I always like to add a few organic olives on the side and drizzle some organic olive oil to make this a very gut microbiome friendly meal!



About mandyfitness

fitness trainer and certified nutritionist ISSA Certified Personal Trainer ISSA Certified Sports Fitness Nutritionist MS Biology Clemson graduate student of Biology (Summer 2016) Spinning instructor Group Fitness instructor
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