Crispy 3-Ingredient Meat Jun (Egg-free, Grain-Free, Gut-Friendly)

These meat jun's are protein-packed, freezer-friendly, and made with minimal, real-food ingredients — no flour, egg, soy, or confusing ingredients.

Crispy Beef Meat Jun (mini Korean pancakes)

This is an inclusive version of Korean pancakes or “Jun” using juicy 1 lb ground beef, finely minced onion for moisture and texture, and crushed Lovebird Unsweetened Organic Paleo Cereal for a subtle-y crispy coating.

Ingredients

• 1 lb ground beef (100% grass-fed & finished preferred)

• ½ cup very finely minced yellow or white onion (about ½ medium onion)

• 1/2 box Lovebird Unsweetened Organic Paleo Cereal

• Optional: 2 teaspoons coconut aminos

• Optional: 1-2 teaspoon salt (adjust to taste)

Why ½ Cup Onion?

½ cup finely blitzed onion gives you:

• Moisture

• Tender texture

• Subtle sweetness

• Proper binding without eggs

Finely mince it or blend it — until it’s almost paste-like — so it mixes seamlessly into the beef.

Equipment

• Blender (available @modappliances)

• Cast iron skillet (for oven method option)

  • OR non-tox parchment-lined baking tray

• Air fryer (for alternative method)

Method

Prep the Coating

1. Add Lovebird cereal to your blender.

2. Pulse/blend until it becomes a fine crumb texture (like panko).

3. Pour crumbs into a shallow bowl and set aside.

Make the Beef Mixture

1. In a large bowl, combine:

   • 1 lb ground beef

   • ½ cup blended / very finely minced onion

   • Salt (optional)

   • Coconut aminos (optional)

2. Mix gently until just combined.

3. Form into nugget shapes (about 1–1½ inches wide).

Coat

Roll each nugget in the crushed Lovebird crumbs, pressing lightly so they stick well. Each piece should be generously covered in crumbs.

Baking Methods

Option 1: Cast Iron Skillet (Softest Method)

1. Preheat oven to 375°F.

2. Place cast iron skillet in oven for 5–7 minutes to heat.

3. Lightly grease the hot skillet. I use this tallow. (code MUMWITHABUN)

4. Arrange jun’s evenly.

5. Bake for 25 minutes, flipping halfway through.

6. Optional: Broil for 2–3 minutes at the end for extra crisp.

Internal temp should reach 160°F.

This version tastes like a mandoo (Korean dumpling)! I love scraping off the skillet where you get the beef juice + a chewy mochi-like ball from the cassava ingredient (in the cereal)!

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Option 2: Parchment Paper Tray

1. Preheat oven to 375°F.

2. Line baking sheet with parchment paper.

3. Arrange nuggets evenly spaced.

4. Bake 25 minutes, flipping halfway through.

For extra browning, broil 2–3 minutes at the end.

This yields the most crispy juns!

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Option 2: Air Fryer Method

1. Preheat air fryer to 375°F.

2. Arrange nuggets in a single layer on a skillet / parchment paper.

3. Air fry for 14 minutes, flipping halfway.

4. Cook until internal temp reaches 160°F and exterior is golden.

Air fryer gives the a crispy exterior texture with a soft interior in the least amount of cook time.

Bon Appetit!

Storage & Meal Prep

• Fridge: Store up to 4 days in a glass airtight container.

• Freezer: Freeze cooked nuggets up to 3 months in a glass airtight container.

• Reheat: Air fry at 350°F for 4 minutes for best texture.

Serving Ideas

• Serve with clean ketchup or

• Kimchi

• Tabasco

Why 100% Grass-Fed Beef Matters

Using 100% grass-fed & finished beef from a trusted farmer:

• Higher in omega-3s

• No grain/soy feed

• No added hormones/antibiotics which accumulate in the animal and enter our own bodies impacting our gut health.

• More nutrient-dense, the way God intended

I get mine from SugarHill Farmstead. If you're on the Hawaiian Islands, they’re offering my community $25 off their 100% grass-fed & finished beef (one time use).

Ingredients Savings Code

Use code MUMWITHABUN25 for $25 off your first order.

Supporting local regenerative farms means better quality meat for your family — and a better future for the planet.

Read more about my experience cow-sharing with SugarHill Farmstead here.

3-Ingredient Protein Bars (That Taste Like an Old-Fashioned Donut)

3-Ingredient Protein Bars with Grass-Fed Beef Tallow

If you’re looking for a quick, nutrient-dense, gut & eczema-friendly snack that tastes like an old-fashioned donut — this is the one.

These 3-ingredient protein bars are:

• Refined sugar-free

• Gluten-free

• Dairy-free

• Nut & seed-free

• Gut-friendly

• Comes together in 7 minutes
  
  

They’re the perfect bridge snack, going out snack, or post-workout protein boost.

And the star ingredient? 100% grass-fed beef tallow.

Why I Use 100% Grass-Fed Beef Tallow

Not all tallow is created equal. I’ve tried a great many tallow brands and finally found my favorite.

Fat is where toxins accumulate in animals. Because many environmental toxins are fat-soluble, they can be stored in fat. That means the quality of your cooking fat matters significantly. (It does not mean we should demonize all fats!)

When choosing tallow, look for:

• 100% grass-fed & finished sourcing

• Clean, transparent farming practices

• Tests for contaminants & confirmed glyphosate free for every batch. 

• No additives or fillers

• Proper rendering methods
  
  

High-quality grass-fed & finished beef tallow is:

• Heat stable up to approximately 420°F

• Naturally rich in omega-3 fatty acids

• A great source of fat-soluble vitamins A, D, E, and K

• Shelf-stable for up to a year at room temperature

• Deeply nourishing and traditionally used by our ancestors
  
  Before industrial seed oils, tallow was a kitchen staple. It was trusted for frying, roasting, baking, and preserving. And for good reason. Now, many families like ours are returning to this timeless fat for its stability and nutrient density. And it makes food taste SO good.

Ingredients

• 2 TBSP Lineage 100% grass-fed beef tallow (code MUMWITHABUN)

• 1 scoop unflavored chocho powder

• 1 scoop grass-fed vanilla protein powder

Method

1. Melt the tallow in a small saucepan over low heat.

2. Once fully melted, remove from heat.

3. Stir in the chocho powder until smooth.

4. Add the vanilla protein powder and mix thoroughly until glossy and well combined.

5. Pour the mixture into a parchment-lined dish.

6. Refrigerate for 20–30 minutes until firm.

7. Slice into bars.
   
   

Store in the refrigerator for best texture.

I’ve been recipe testing this one for a while ♡

What Do They Taste Like?

Rich. Slightly sweet. Substantial.

They genuinely taste like an old-fashioned donut — but without refined sugar or grains or seed oils (;

The combination of creamy premium tallow and grass fed vanilla protein creates a satisfyingly silky texture that feels like a smooth treat while supporting skin, gut, and metabolic health.

Is Beef Tallow Good for You?

When sourced properly, 100% grass-fed beef tallow can be a powerful and beautiful part of a nutrient-dense, gut/eczema friendly, whole-food diet.

Because it contains fat-soluble vitamins and stable saturated fats, that gut health & skin health thrives off of and it stays stable at high heat (meaning it doesn’t cause unhealthy inflammation - keeping your gut & skin calm while supporting overall nutrient absorption.)

As with all foods, quality and balance matter. Choosing clean, grass-fed & finished sources with transparency around testing ensures you’re getting the benefits without unwanted contaminants.

A Nourishing Kitchen Staple

Quality fat was never the problem. Poor sourcing can be a problem though.

If you’re building your pantry & your family’s health with traditional, whole-food ingredients, 100% grass-fed & finished beef tallow deserves a place on your shelf.

And once you start using it — not just for cooking, but for nourishing treats like these protein bars — you may never go back. ♡ 

Organic White Rice Healing Porridge

Anytime my digestion was extra sensitive (and unreliable) — I’m talking acute diarrhea & constipation — my mum would make me white rice porridge. It’s a Korean remedy she swears by and now I understand why.

I had my doubts. How can such a simple combo (rice + water) be such a powerhouse for those with tortuous tummy troubles?

I dug into the research to understand; turns out the science backs it up.

Plain [high-quality] white rice cooked right = quenches thirst, gives steady energy, is low in fiber (brings the right consistency to stool), and is gentle on the gut.

But— as always, quality matters.

So many of you guys ask me what rice I use.

To be honest, I do a lot of research before purchasing anything, and I’m not satisfied with what I see at the asian marts (this is HMart)…

I'm currently using & loving Samgwang Organic White Rice for my family as they recover from a stomach bug.

This certified organic rice is allowed to mature slowly (the way God intended) without any pesticides (most rice paddies today are pools of “insect management”, chemicals, and preservatives.)

These organic grains undergo a rigorous quality management system in a mineral rich environment - earning them the title of “Top-Quality Rice” by the Rural Development Administration.

The care that's put into farming & freshly milling this rice (upon order) is something you can literally taste. It’s so pristine and is shockingly flavorful. It’s no wonder Michelin starred restaurants love using this glossy grain.

By the words of my husband, “This rice tastes… premium.”

With all the rices out there, here’s a quick breakdown of why I pick Organic Samgwang Rice.

Why I Love Organic Samgwang Rice

It’s…

• 100% single origin Korean short-grain rice

• Freshly milled in New York (once you order it)

• Certified organic (a hard label to achieve in the rice world)

• Premium quality you can genuinely taste

• Naturally glossy, slightly sweet / nutty

• High in amylopectin → creates a silky porridge (what we want for soothing and coating the digestive tract)

• Extremely gentle on an irritated digestive system

This short-grain rice makes a very viscous, soothing texture — ideal when the gut needs that “protective blanket” effect. You can see the glossy amylopectin, which has been shown to reduce the severity of diarrhea and provide quick energy when the body’s fatigued.

INGREDIENTS

• 300 g Organic Samgwang Rice (about 1½ cups)

• 9 c filtered water; feel free to add an extra cup if you want a thinner consistency

• Optional add-ins: ¼ tsp sea salt, toasted sprouted pumpkin seeds, quality fish sauce

METHOD

1. Rinse Thoroughly

Rinse rice 2–3 times until water runs mostly clear.

2. Optional Soak (Highly Recommended)

Water-only soak 2-4 hours for easier digestion and smoother texture.

3. Slow Simmer to Maximize Starch Release

To a pot, add soaked & drained rice + 9 cups filtered water.
Bring to gentle boil, then reduce to low.
Simmer 45–50 minutes, stirring occasionally to prevent sticking.

For diarrhea support, slightly overcook — you want a soft, broken-down texture with milky rice water “broth”

The [rice] water is able to heal the lining of the gut and intestine which may be inflamed due to the various possible causes of diarrhoea.

- Dr Xiang Jun

4. Cool to Warm

Turn off heat. Let cool until comfortably warm to the touch.

Large pot of simmering organic Korean white rice porridge with milky starchy broth texture.

5. OPTIONAL: Toppings

My family’s favorite: Sea Salt.
My kid’s fav: nori
My fav: this fish sauce (soy sauce alternative), soft boiled egg, toasted pumpkin seeds.
My husband’s: tabasco, soft boiled egg, fish sauce.

I added quality fish sauce & a soft boiled egg to mine. See below for why I recommend toppings for recovery phase gut nourishment

When To Eat This Porridge & How

For acute diarrhea / IBS-D flare ups:

• Strain and sip just the milky rice water (esp when child’s refusing fluids) OR

• Blend lightly for an extra-smooth porridge

For recovery phase (when you’re feeling a bit better):

• Eat the whole porridge (softened rice included) for gentle nourishment

Why Organic Rice Matters For Gut Inflammation

When the intestinal lining is irritated/inflamed (ex: during times of diarrhea) the body becomes more sensitive to:

• Pesticide residues

  • found in conventional / non-organic grains

• Mold toxins

  • Psst, coffee drinkers! Look for mold-free options. Coffee is the most mold-prone crop in the world. If it doesn’t say “mold-free” it is safe to assume there’s mold in it.
    
    Here are the 3 that are meticulously tested and confirmed free of mold (My coffee bar is stocked up on all of these):

    • Lineage Rewild Roast (code MUMWITHABUN)

    • Equip Clean Coffee I love both the decaf & regular (code MUMWITHABUN)

    • Purity Coffee (code MUMWITHABUN) 20% off for new customers

• Chemical processing

Choosing certified organic rice reduces inflammatory burden — especially important for children, postpartum mothers, and anyone on the gut-healing journey.

Storage Tips

• Store in glass jar

• Refrigerate immediately after cooling

• Use within 2-4 days

• Reheating: add a cup of filtered water, stir well & reheat (bring to a simmer) over the stovetop before serving

• Stir well before serving (separation is normal)

My Thoughts: Ancient Wisdom + Modern Science

Rice water & rice porridge is timeless.

Across cultures, rice porridge has been the first food given during illness for good reason:

It gently and effectively hydrates the body & soothes the gut.
It nourishes without overwhelming the digestive system.

If you leverage the silky properties of high-quality Organic White Rice, you’re in for a low-inflammation, gut-supportive base dish deeply rooted in traditions around the world and well supported by research.

FAQ

Should I Soak & Sour White Rice for Diarrhea?

If you’ve been here long enough, you know that I (almost always) soak rice with apple cider vinegar (ACV) for hours before cooking — which is great for mineral absorption and digestibility in everyday cooking.

But during acute diarrhea, the goal is very different. For Active Diarrhea (Loose Stools, Gut Irritation) I would not recommend souring with ACV.

Here’s why:

• ACV alters the pH → this step can add acidity to an inflamed gut lining (which comes hand in hand with active diarrhea)

• We want soothing + neutral, not acidic

For acute diarrhea, think:

Gentle, bland, coating, calming. Thus I have this METHOD listed above

• Rinse well

• Soak in plain filtered water for 2–4 hours (quite helpful)

• Cook long to release more starch (be patient - it’s worth it!)

What you get:

• Easily digested meal

• More gelatinized starch (greater protective effect)

  
  🌿 For Those in the Recovery Phase
  (AKA When Stools are Improving / Appetites Back!)

Once diarrhea is slowing and you’re in recovery mode:

You can do a light soak with a very small splash of ACV (½–1 tsp max) for 4–6 hours.

But I still wouldn’t “sour” it aggressively like I often do for mineral optimization.

In short, for diarrhea recovery:

• Neutral > acidic

• Simple > fermented

Is a 4 or 6 Hour Water Soak Better?

For white short-grain rice like Organic Samgwang Rice:

• 2 hours = good

• 4 hours = great

• 6 hours = fine

Longer soaking:

• Softer structure

• Better digestibility

• Shorter cooking time

• Smoother porridge texture

You sure adding egg + fish sauce is a good idea?

This depends on the stage of recovery.

During Active Diarrhea (Think: usually the first 24–48 hrs)

Keep it super simple:

• Rice porridge

• Pinch of sea salt

• Maybe a small amount of nori crumbled on top

Save for recovery phase:

• Fish sauce / Kimchi (high sodium + fermented)

• Egg (protein digestion requires more effort)

• Scallions/green onions (vegetable digestion requires more effort)

• Favorite oil drizzle (fat digestion requires more effort)

Even though protein like egg is gentle enough for some, during active diarrhea the gut’s enzyme production can be reduced. Too much protein/veggies/fat early can cause bloating or prolonged diarrhea.

During Recovery Phase
(Appetite Has Returned)

Now is when you can add more toppings (:

Soft Egg = Egg-cellent Choice

• Provides glutamine + amino acids for gut repair

• Easy to digest if softly cooked

• Adds nourishment without heaviness

Best way:

• Whisk an egg and slowly drizzle into hot rice porridge (egg-drop soup style)

• OR add a very soft poached egg

High-Quality Fish Sauce

This is culturally relevant, beautiful and comforting — but again the timing of reintroducing depth matters.

Pros:

• Provides sodium (a good thing especially after fluid loss)

• Adds umami = encourages appetite further!

• Contains amino acids

Cons:

• Fermented = higher histamine can irritate sensitive gut lining

My suggestion:

• Add ½–1 tsp only only once stools are improving

• Skip if histamine-sensitive

General Rule for Gut Healing

When inflamed: Simplify, neutralize, soothe.

When recovering: Rebuild slowly, healing is just around the corner!