1. food and drink
2. desserts and baking

Stuffed Peppers
Ingredients:
•1lb of ground beef 16P
•4 bell peppers (red, green, yellow, orange, purple? Just making sure you are there) 4C
•2/3cup white onion chopped 1C
•3cups of low sugar content marinara sauce 6C
•24 Almonds crushed (place in a ziplock bag and crush with the marinara jar) 8F
•1 clove minced Freebie
•4cups of spinach 1C
•1/2tsp red pepper flakes Freebie
•1/2tsp of Mrs. Dash seasoning Freebie
Preparation:
Cook the ground beef, garlic, onions, and seasonings in a medium sized pan. While the beef is
cooking, prep your bell peppers; cut the tops off the peppers and core the inside. Pre-heat the oven
to 400 degrees F When beef has browned, drain the fat out of the pan. Place the meat back on
heat, add 2 cups of marinara, crushed red peppers and spinach cook for another 2 minutes.
Take the beef marinara mix off the stove. Place the mix evenly into the four peppers. Place the
stuffed peppers in a pyrex that is sprayed with non-stick spray. Place in the oven for 20 minutes to
let the peppers blister.
Place the peppers on a serving dish and cover with the remaining cup of marinara spread a 1/4cup
over all four. Uhh, can you say delicious!?!
This recipe makes 16P, 12C, 8F. If evenly seperated, this will make 4 meals at 4P, 3C, 2F. Add
some tasty guac or avos for additional fats.
Chili
Ingredients:
the base:
2 tablespoons of your favorite fat: olive oil, coconut oil
2 onions, chopped
4 cloves garlic, crushed
2 lbs. ground meat (lean beef, pork, turkey, veal, bison, or a mix)
-spices:
2 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon unsweetened cocoa * (the secret killer ingredient!)
1 teaspoon dried oregano
1 teaspoon allspice
1 teaspoon salt
-liquids:
14.5 oz. can chopped tomatoes
6 oz. tomato paste
14.5 oz. can beef broth
1 bottle light beer (Shiner Lite tastes great!) or about a cup of water
1 tablespoon Louisiana hot sauce
Directions:
1. Heat the oil in a large soup pot. Add onions and saute 'til soft. Add garlic and let heat 'til fragrant,
about 2 minutes. DO NOT BURN THE GARLIC. Add the meat and sauté until browned and crumbled.
2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.
3. Add the tomatoes, tomato paste, hot sauce, and beef broth to the pot. Stir well.
4. Crack open the beer and take a sip for luck. Poor the rest into the pot and stir well.
5. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. SIMMER FOR AT LEAST
2 HOURS. Do not skimp on the simmer. Just as rest time is the magic time when you build your
strength, simmering is the magic time when the flavors meld.
Variations:
This recipe makes 6 3-protein-block servings of 1 and 1/3 cups each.
Add additional quality fats with some chopped black olives, green olives, or avocado slices (or all
three!).
Add more veggies by serving over a bed of cooked spaghetti squash, grated zucchini, or baby
spinach leaves.
*** I ommited a few things because I just didn't have them. Instead of beef broth I just added some
water. Don't make the mistake I made of pouring in an entire bottle of dark, strong beer- bad idea- it
was kinda gross. Just keep an eye on the pot and add a bit of water if needed.
Eggplant Parmesan
Ingredients:
1 Eggplant-cut into slices
2 tablespoons oil for each batch of eggplant. I used olive oil
1 Egg-beaten
1/3 cup almond meal
1 palm-full of each: Oregano, Parsley, Basil
1 jar of marinara sauce
3/4 cup Parmesan
8oz. fresh mozzarella sliced
1 small onion diced
1 lb. ground turkey
Salt & Pepper
‘Directions:
1.In a large skillet add ground turkey, diced onion, oregano, parsley, and basil. Saute until meat is
cooked through and onion is translucent. Add salt and pepper to taste then set aside.
2.Mix almond meal, 1/4 cup parmesan and salt and pepper.
Dredge each slice of Eggplant through egg then flax seed mixture.
Heat 2 tablespoons of oil in skillet. Saute eggplant for 2 minutes on each side or until browned.
{adding new oil when needed between batches}
3.Sauce the bottom of your casserole dish, then layer eggplant, turkey mixture, sauce and
Parmesan cheese. Repeat until the end of your ingredients.
Place sliced Mozzarella cheese on top.
4.Bake at 350º for 30 minutes.
Honey Nut Bars
Ingredients:
cashews
pumpkin seeds
almonds
raisins
sunflower seeds
cinnamon
honey
coconut oil
Directions:
Preheat oven to 350º and grease a 13x9 casserole dish with coconut oil.
1.Place the following nuts into a food processor, grind into a coarse nut flour.
1/2 cup cashews
1 cup pumpkin seeds
1 cup almonds
2.Put into a medium sized bowl and stir in the following:
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1 cup raisins
1/2 teaspoon salt
1 teaspoon cinnamon (I used 1/2 teaspoon of nutmeg as I do not like cinnamon)
3.Melt in a small saucepan:
1/2 cup of honey
1/4 cup high quality coconut oil.
*I'm not sure what "high quality" means but you'll have to go somewhere like Whole Foods for this
and I just bought the most affordable, they only had 3 there and it worked great.
Pour honey/oil over the nut mixture and stir until everything is evenly coated with it. Press evenly
into the prepared casserole dish and bake for 20 minutes or until lightly browned.
Cool for 20 minutes, the very gently cut and remove bars and allow to cool on a plate. They will be
crumbly but if they fall apart gently mold them back together. As they cool they will harden.
Cabbage Stir Fry
Ingredients:
Napa Cabbage (1 head)
6 pieces of Bacon
1/2 onion
mushrooms (to taste)
Diced Chicken (1 bag of Tyson pre cooked chicken)
almond slivers or crushed almonds
Directions:
cook bacon and set aside.
Saute onions in bacon grease. Remove and set aside.
Chop the cabbage and put in the pan with the remaining grease (you will need a deep frying pan)
Add diced chicken
Add mushrooms (as many as you like)
you will be continously stirring. When the cabbage starts to become transparent, add the bacon and
the onions back in.
Cook another 3 to 5 minutes.
Remove and serve with feta cheese on top
Yummy!
You many want to add peppers, celery too. You can really make your own creation with this. It is so
easy and quick to make too.
For Crockpot Lovers!
Paleo Stew
Ingredients:
Stew Meat
2 medium sized turnips, peeled and cubed
zuccini
mushrooms
celery
Diced tomotaoes (read label, some of these will contain sugar)
1/2 can of water
seasoning-your choice or Publix brand onion soup mix (Lipton onion soup mix contains wheat and
High Fructose Corn Syrup!)
Throw it in a crockpot and let it cook on low for 6 to 8 hours
Pot Roast
Ingredients:
Boston Butt or Rump Roast
pepper
salt
2 medium sized turnips, peeled and cubed
baby carrots
chopped celery
mushrooms
seasoning-your choice or Publix brand onion soup mix (Lipton onion soup mix contains wheat and
High Fructose Corn Syrup!)
Directions
Throw it in a crockpot and let it cook on low for 6 to 8 hours
Baked Lemon Chicken
Ingredients:
Skinless chicken breast
Lemon juice
Pepper
Cut chicken into palm size pieces, this gives you the perfect serving size and quickens up the cook
time a bit
drizzle lemon juice over chicken
cover with pepper
Bake at 350 for about 45 minutes
Feta Cheese Chicken
Ingredients:
Skinless chicken breast
Lemon juice
Feta Cheese
Cut chicken into palm size pieces, this gives you the perfect serving size and quickens up the cook
time a bit
drizzle lemon juice over chicken
cover with feta cheese
Bake at 350 for about 45 minutes
Garlic and Old Bay Chicken and Bacon Salad
Ingredients:
3-4 Chicken Breast
Romain lettuce
cucumber
roma tomato
red onion
coconut oil (they have this at publix now with the organic cooking items)
Directions for carrots:
chop up your vegetables, mix with your lettuce and set aside
Heat skillet on medium heat with coconut oil.
Place meat in oil and season to your taste
Kickin’ Chicken, Old Bay, Balsamic Vinegar and Garlic are really good
While chicken is cooking, cook about 4 pieces of bacon on medium heat
Cut the chicken into bite size pieces and place on top of your salad with your favorite dressing.
Oilive Oil and Balsamic Vinegar are always good choices.
Cook time-about 20 minutes
Paleo Pancake 1
-2.5 cups Almond Meal (whole foods)
-2 eggs
-1 cup coconut or almond milk (coconut milk at Whole Foods)
...-1/2 cups pumpkin puree
-1-2 teaspoons vanilla
-1-2 teaspoons cinnamon
Super simple and tasty Paleo pancakes 2
2 bananas
1 egg
1Tbsp almond butter
fresh blueberries
...chopped walnuts
Instructions:
Mash bananas in bowl
Add egg and heaping tbsp of almond butter and whisk until well blended
Pour small discs of batter onto a warm griddle
Add blueberries and walnuts as the pancakes cook on one side. Flip when batter loses its "tackiness" around the edges
Cook other side slowly over medium heat until done
Paleo pancakes 3
Ingredients:
3/4cup of apple sauce- 2C
1/4cup of almond butter- 21F
4 eggs- 4P
1tsp Vanilla extract
1tsp of cinnamon
1Tbs of Coconut oil- 9F
Preparation:
Mix all of the ingredients in a bowl. Use a flat skillet pan to cook the pancakes. Heat the pan with
coconut oil, then pour 1oz of the mix to make one pancake. Not to worry, they will expand and
Spaghetti Squash Fra Diavolo Ingredients:
Spaghetti Squash
Lean Hamburger meat or ground Turkey
Spaghetti Sauce (Paul Newman’s is my favorite)
Directions:
Cut Spaghetti Squash in half
place both halves face down in a pan with just a bit of water in the bottom
Bake at 350 for about 45 minutes or until the inside is soft
Meanwhile brown meat, drain
add spaghetti sauce and simmer
Remove Squash from oven,
take a fork and rake out the inside, it will look like spaghetti
top with you meat sauce
YUM!
Shrimp and Spaghetti Squash Fra Diavolo RECIPE:
Serves 2 – with lots of left overs!
1 medium spaghetti squash (preferably organic)
...1 lb medium wild, locally caught shrimp (21-30's) P&D’s (peeled & de-veined)
1 cup pasta tomato sauce (whatever you fancy)
1 tbsp capers – chopped
1/2 lemon- zested
chili flakes (as much as you can handle)
Roasted Butternut Squash with Local Sausage
Ingredients (serves 2):
•1 small butternut squash
•1 medium sweet onion
•6-10 links of sausage (pork or chicken)
•1/4 cup coconut milk
•1/2 tablespoon of cinnamon
•Tony Chachere’s seasoning to taste
Directions:
•Pre-heat oven to 400 degrees.
•Cut sausage into cubes or slices. (Mike used a free range turkey sausage from a local farm that
contains turkey breast and thigh meat, green onions and spices).
•Slice/dice onion.
•Split squash in half lengthwise, remove the seeds, and place upside down on roasting pan.
•Cook until soft (about 30-45 minutes).
•Brown sausage and onions in a pot.
•Scoop squash out of shell and into the pot with the sausage. Stir, adding seasoning and coconut
milk.
•Serve hot, or refrigerate and re-heat the next day.
Baked Butternut Squash
peel squash with a potato peeler
cut into cubes
on a cookie sheet spray olive oil or coconut oil (you can find the coconut oil spray at Whole Foods)
place squash on cookie sheet and sprinkle garlic salt over squash
bake at 350 for about 35 minutes
Kale Chips
on a cookie sheet spray olive oil or coconut oil
spread kale on cookie sheet and spray lightly with oil
then add your favorite flavoring
paprika and chili powder give it a BBQ flavor
or galic salt
bake at 350 for 8-10 minutes
keep an eye on it.
the edges will burn just slightly giving it that potato chip taste
Mini egg quiche
Ingredients:
18 eggs- 18P
6oz diced ham- 6P
1cup of chopped mushrooms- .33C
1cup of tomatoes- 1C
2/3cup of chopped onion- 1C
4cups of shredded spinach- 1C
2 cupcake pans
Mrs. Dash seasoning
Preparation:
Pre-heat the oven to 350F. Mix all of the veggies in a bowl chopped, or use a food processor.
When mixed together, then add to the eggs and ham. Add the shredded spinach to the mix.
Spray the cupcake pans with non-stick spray. Spoon a 1/4cup of the mix into each cupcake hole in
the pans. Place in the oven and cook for 20 minutes. This is mainly a quick protein, each quiche
will give you 1P .13C 0F so the Carbs are minuscule. They do give a little bit of taste that is very
good!
Ginger Eggs
Time: 10 minutes
Ingredients:
3 eggs
1/2 cup green beans
1 Tbs minced ginger
1 small clove of garlic, minced
1 Tbs chopped chives or green onions
1 tsp chili oil
1/4 tsp coriander
pepper to taste
Heat oil in small skillet. Add the green beans, saute for two minutes. Add the ginger and garlic, cook
three minutes more.
Meanwhile, crack the eggs into a bowl, whip well. Add the beans, ginger, and garlic, pluce chives
and coriander. Mix well, and then return to the skillet. Cook until the eggs set. Sreve topped with
fresh ground pepper.
Homemade Olive Oil Mayo
1. Your ingredients must all be at room temperature; the egg, oil, and lemon juice want to mingle in
a cozy embrace. UPDATE (June 7, 2010): I just made a fresh batch and I cannot stress this whole
"room temperature" thing enough. I let my egg and lemon juice sit on the counter top for about 4
hours before starting the blender process, and my mayo came out perfectly, dreamily creamy (see
photo below).
2. Take your time. And then go slower than that.
3. Look at the expiration date on your eggs. Add about a week. Write that date on the lid of your
storage container so you know when to toss your mayo (if it lasts that long).
4. Do not use expensive, fancy extra-virgin olive oil; the olive flavor is overpowering. I use the grocery store brand "light tasting" olive oil. It barely tastes like olives which is not so good for green salads, but is awesome for mayo.
Ingredients:
1 egg @ room temp
1/2 teaspoon dry mustard
1/2 teaspoon salt
2 tablespoons lemon juice @ room temp
1 1/4 cups olive oil (light, not extra virgin) @ room temp
Directions:
1. Place the egg, dry mustard, salt, and lemon juice in the blender. Add 1/4 cup of the oil and whirl
until well mixed – about 20 to 30 seconds.
THIS IS THE IMPORTANT PART!
2. The only remaining job is to incorporate the remaining 1 cup oil into the mixture. To do this, you
must pour very slowly... the skinniest drizzle you can manage and still have movement in the oil.
This takes about three minutes or so. Think about three minutes during a WOD; it's a fairly long
time. Breathe. Relax. Drizzle slowly.
If you're using a blender, you'll hear the pitch change as the liquid starts to form the emulsion.
Eventually, the substance inside the blender will start to look like regular mayonnaise, only far more
beautiful. Do not lose your nerve and consider dumping! Continue to drizzle.
*What To Do If You Experience a Mayo FAIL
If something goes kafluey, the emulsion will "break" and you'll be left with a jar filled with a quasiemulsion with the consistency of, say, commercial salad dressing. DO NOT DESPAIR! It can be
saved. Pour the liquid into a storage container and place it in the coldest part of your fridge. Wait a
few hours (again, with the patience!), then stir vigorously. It will be slightly less thick and creamy
than the full emulsion, but still delicious and useful for salads: egg salad, tuna salad, cucumber
salad, etc. It will not, however, be spreadable – but we don't care about that anyway because who
among us is still eating sandwiches?!
Chicken Salad
Boil your chicken breast for about 20 minutes (leave the in the water to cool b\c it makes them much
more moist and easy to crumble up)
All of the ingredients are to your taste and consistency
Homemade mayo (or at least mayo made with olive oil)
dijon mustard
pickle relish
finely chopped pecans or almonds
sweet grapes cut up
red delicious apples, diced
a dash of garlic powder or salt
several dashes of onion powder
a tablespoon of dill pickle juice (this will keep the apples from turning brown)
2 boiled eggs diced (remove yolks)
cover with paprika
Stir well unitl blended
then sprinkle paprika and put in fridge to chill
there are no specific measurements, this is just to your taste
this is such a great thing to make for lunches
Serve over spinach lettuce
Salmon Burgers and Sweet Potatoes chips
Ingredients:
18 oz of canned salmon (Crown Prince Alaskan Salmon had the lowest sodium) -12P
1/3 cup of chopped green onions - freebie
2 Tbs of chopped chipotle peppers that are in adobo sauce - freebie
1/4 cup of chopped cilantro - freebie
Juice of one lime - that's right, freebie
3 sweet potatoes - we will get to that
1 Tbs of coconut oil - ditto
Mrs. Dash
Paleo Mayo:
1 raw egg -1P
5 tsp olive oil -15 F
3 Tbs yellow mustard
1/2 lemon -0.5C
Dash of cayenne
Preparations:
Pre-heat the oven to 300 F. Place the onions, peppers, cilantro, and lime juice in a food processor
and give it a couple of mixes. Add the salmon and some Mrs. Dash to the mix and hit the pulse button on the processor a few times until all of the salmon is mixed in. Place mixture in a bowl and
store in the fridge. Then, clean out the processor.
Skin the three sweet potatoes and place in that processor that you just cleaned so well to make
some sweet potatoes chips using the slicing attachment. If you do not have a food processor, fret
not. Just cut the sweet potato in thin slices. Place sweet potato chips in a resealable bag. Melt the
coconut oil in the microwave and then coat the chips that are in the bag. Sprinkle the potatoes with
cinnamon and cayenne powder for a little gusto. Cook the chips at 300F for 25 minutes stirring
occasionally. Once they are done, let stand for ten to fifteen minutes so they can crisp up.
On nutritiondata, 1oz of sweet potato is equal to 5g of Carbs. We need a total of 27g of carbs for
our meal, so we would use our scale and load it up with a little over 5oz of sweet potato chips. I am
not counting the coconut oil as it will mostly dissipate due to the long cook time.
Now back to the burgers, split the salmon mixture into 4 equal patties. They will measure out to 5oz
each. Cook on the grill for 5-10 minutes on each side and you are good to go! Top with 1 tsp of
paleo mayo and POW!! That salmon just jumped out of the water and gave you a dorsal fin to the
chops!
Meatza Pie
Enjoy the delicious flavors of pizza, without the poison of regular crust or the high-fat, potentially
sugar-craving inducement of almond flour crust.
Ingredients:
1 lb. ground beef
1 tablespoon Penzeys Italian Sausage Seasoning*
1 cup fresh grape tomatoes
2 teaspoons coconut oil
1 teaspoon Penzeys Pizza Seasoning
assorted vegetables for topping
*If you don't have Penzeys Italian Sausage and/or Pizza Seasoning (yet!), you can substitute some
dried oregano, a sprinkle of hot pepper flakes, salt, pepper, and some garlic powder. It won't be
exactly the same as mine, but it will still be tasty.
Directions:
1. Preheat oven to 400F.
2. Mix ground beef and sausage seasoning until well-combined.
3. Press the meat into a 8- or 9-inch round pie pan or into a rectangular roasting pan. Try to make it
an even thickness. Bake for 10-15 minutes, until the meat is cooked through and the edges are
starting to brown.
4. While the meat is baking, chop the grape tomatoes. Heat the coconut oil in a skillet, then add the
tomatoes and pizza seasoning. Sauté until the tomatoes are very soft and the sauce is starting to
thicken. Set aside.
5. Prep vegetables. Steam or sauté veggies of your choice until they're tender. I used a little leftover
frozen collard greens, steamed broccoli, and red pepper strips that were stir-fried in a really hot pan
with garlic powder.
6. When the meat is ready, spread with the tomato sauce and top with your veggies. Pop it back in
the oven for 10-15 minutes, or until it looks delicious.
Cubed Steak
So EASY!
Ingredients:
Cubed Steak
Mrs. Dash
Mushrooms
Instead of rolling your cubed steak in flour, just season it.
cover with Mrs. Dash, your favorite flavor
cook in skillet
remove from pan when cooked through
add a tablespoon of water into pan
add mushrooms and saute
place on top of cubed steak
Paleo Shake-n-Bake Pork Chops
Pork Chops
Coconut Milk
1 egg
Shake-n-Bake ingredients:
mix together
Almond Meal/Almond Flour (Whole Foods)
Finely chopped hazelnuts
Mrs. Dash or Old Bay Seasoning
Dip pork chops in coconut milk, egg mixture
roll in Shake-n-bake mixture
place in 9 x 12 pan (spray lightly with olive or coconut oil first to prevent sticking)
bake in oven at 350 for 25 minutes
Breakfast Casserol
Ingredients:
Approximately 4 servings
¦1 pound ground breakfast sausage or other ground meat
¦3 turnips, peeled and grated (a food processor works well for this)
¦4 eggs, beaten
¦3 scallions, chopped
Instructions:
Sauté sausage, breaking it up into small pieces with a spoon or spatula, until almost cooked
through.
Mix the sausage with the rest of the ingredients.
Spoon into a 8×8 baking pan.
When ready to cook, heat oven to 400 degrees. Bake for 45 minutes then cover the pan and bake
for 25 minutes more. Let cool 15-20 minutes so the casserole sets before cutting into it.
Mini Crustless Quiche
This is a great weekend recipe that will keep giving for much of the week ahead.
Cook ½ lb. meat of choice. Nitrate-free bacon or ground pork with some crushed fennel seed works
well. Saute ½ cup veggies of choice such as mushrooms, white onion, red bell pepper, spinach or
scallions. Mix together with ¼-1/3 cup cheese of choice. Set aside.
Whisk 5 eggs and ¾ cup milk, and pour into muffin tins. (Use foil cups if desired.) Add meat and
veggie blend to each cup of egg mixture.
Bake at 325 degrees Fahrenheit for 25 minutes or until golden brown.
These can be stored in the fridge until they are ready to be eaten.
And definitely check out reader Joe Matasic’s recipe for what sounds like a delicious (and hearty) full
size omelet.
Breakfast Salad
Get a heaping serving of veggies along with some major protein. Add wedges of hardboiled egg and
shredded bacon to fresh spinach leaves. Throw in some apple slices or nuts if you want. Store the
night before in small sealed bowl. The next morning top it off with some olive oil and vinegar.
Salmon Pockets
Great for the grill!
Ingredients:
Salmon Filets
red peppers, green peppers and or yellow peppers
squash
onions
zuccini
(whatever vegetables you love, all are great!)
Old Bay Seasoning
Take aluminum foil and lightly spray with olive oil or coconut oil
place cut up vegetables in middle of foil
cover with salmon filet
close up the aluminum foil
place on grill for about 10 minutes
Love this, so easy to cook and clean up afterwards!
Italian Meatloaf
Ingredients:
1 Tbs olive oil
1/2 cup diced onion
2 Tbs of garlic, minced
1 1/2 ground turkey or lean ground beef
1/4 cup almond meal
1/2 cup of tomato sauce + 2 Tbs spoons of tomato sauce
2 Tbs of chopped basil
2 Tbs of chopped parsley
2 Tbs of Oregeno
Directions
Preheat oven to 350
Saute the onions in olive oil until lightly browned
add the garlic and cook another 5 minutes
In a large bowl, mix the onion mixture with the meat, almond meal, 1/2 cup marianar sauce, basil,
parsley and Oregeno.
Form mixture into an ungreased loaf pan
brush remaining tomato sauce and bake until cooked through, 30 to 45 minutes
Drain of fat and serve
This same recipe can also be used to make meatballs.
Coconut Milk Smoothie 1
1/2 cup Coconut Milk
1/2 Avocado
1/2 cup Strawberries
5 Macadamia Nuts (1 T macadamia nut butter will work)
1 Scoop Whey
About 2 oz water
Add ice to your desire
Coconut Milk Smoothie 2
1.Start with a base of coconut milk, I usually use a whole can.
2.Add plenty of any fruit you’d like. I like to use frozen berries. I use either mixed berries, strawberries, blackberries or even cranberries, which give a very tangy taste to my smoothie. The berries
add lots of great color to the smoothie and provide lots of beneficial antioxidants.
3.Add one or two whole raw eggs. I wouldn’t worry about having them raw especially if you use free
range, naturally fed and organic eggs. The taste will not bother you either, it passes completely
under the radar, I just put in the eggs for extra proteins and fat.
4.Optionally add one or two spoonfuls of your favorite nut butter. The taste will be really subtle in
your final smoothie, but it will still be there as a nice aftertaste.
5.I like to put in a good dose or pure vanilla extract to finish this flavor explosion.
Here you go! You can see that this is a pretty simple recipe, but it’s intended that way.
Either your on your way for your daily activities or to hit the gym, you probably don’t have time for
elaborate concoctions, so I think this simple smoothie will bring everything you need for your taste
buds as well as your health.
Gumbo
Ingredients:
1 onion, finely chopped
2 Tbsp Olive Oil
8 oz mushrooms, finely chopped
2 sm cans of tomato paste
1/2 cup of sun dried tomatoes
4 tablespoons lime juice
3 tablespoons lemon juice
1 tbsp minced garlic
1 Tbs basil
1 Tbs oregeno
1 Tbs thyme
1Tbs Shrimp and Crab boil
1/3 cup of coconut milk
1 head of cauliflower, finely chopped)
1 lb of boneless skinless chicken, cut into 1/2" cubes
package of mild Italian Sausage(with wrap removed)
1 1/2 lb of cooked shrimp, halved
Over medium heat, drizzle olive oil in deep pot. Put olive oil and chicken cubes in pan and cook
through. At the same time in another pan, saute onions and minced garlic until onions are a nice
light brown color.
After chicken is almost cooked through, add sausage (I just ground mine up) and cook through. Add
lime and lemon juice, as well as the spices, stir and then cover with lid and let simmer, stirring occasionally, (appr 10 minutes). Add onions and garlic, tomato paste, coconut milk, dried tomatoes and
cauliflower (if you add the cauliflower towards the end, the consistency will be like rice). Stir until a
sauce is created. Reduce heat, recover and let simmer, stirring occasionally. This can simmer as
long as an hour on low heat.
About 15 minutes prior to serving, stir in shrimp and mushrooms, recover and let simmer until
shrimp turns pink, stirring occasionally.
Then serve in bowls. Serves 8.
Soooo good!
Bacon Mango Butternut Hash
Ingredients
•3 strips thick Bacon, cut into 1/4 inch squares (I recommend more bacon)
•1 Butternut squash, cubed
•1 ripe Mango, cubed
•1 tsp Thyme, fresh
•Salt and pepper to taste
Preparation
1.Cook bacon over medium-high heat in a cast iron pan for about 5 minutes or
until fat is well rendered.
2.Add Butternut Squash along with Thyme and spices, cook with bacon until
Squash begins to brown. Stir often to avoid burning, continue for about 10-15
minutes.
3.Add Mango and cook for another 5 minutes more, and serve with your favorite
pork, chicken or duck dish. …really anything you like.
Primal Energy Bar Recipe:
Ingredients
1/2 cup slivered almonds
1/2 cup pecans
1/2 cup unsweetened shredded coconut
1/4 cup almond butter (although caches, hazelnut, walnut and even pumpkin butter will work well too!)
1/4 cup coconut oil
1/4 cup almond meal (simply pulse approximately 1/4 almonds until it creates a course flour or you can buy
the premade almond meal)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although this is really optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder
1 large egg
1/2 tsp salt
1/2 cup dried cranberries, blueberries or chocolate chips
1/4 cup unsweetened coconut to sprinkle on top
Preparation
1.
On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly,
you need to shake up the tray at least once during cooking...trust me!
2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture
becomes coarsely ground (sort of the consistency of bread crumbs)
3. In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and
stir until smooth.
4. Add vanilla extract, honey, salt. Mix thoroughly.
5. Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
6. Add whole egg and mix thoroughly.
7. Fold in blueberries/cranberries (see note below if adding chocolate chips instead)
8. Press mixture into a 8x8 loaf pan.
9. Cook in a preheated oven at 325 degrees for 10 minutes.
10. Remove from oven, sprinkle a 1/4 cup of shredded coconut on top and place under broiler until top turns
brown. Keep and eye on it!!
11. Let it cool for 10-15 minutes. Cut into 12 pieces/bars
12. Enjoy or stack on wax paper and store in an airtight container.
NOTE: You can also add dark chocolate chips instead of the blueberries/cranberries. If you add the chips
while the mixing bowl is warm, they will melt into the mixture and you will have yourself chocolate primal bars.
Alternatively, you can let the mixture cool, then add the chips, then bake.
Muffins!!:
Ingredients
2 1/2 cups blanched almond flour
1/4 tsp salt
1/2 tsp baking soda
1/2 cup chopped walnuts (optional)
2 TBS applesauce
2 TBS grapeseed oil
3 TBS honey
2 large eggs
1 tsp. cinnamon
dash of nutmeg (optional)
1 TBS almond milk-frosting
1 tsp maple syrup-frosting
1/2 tsp cinnamon-frosting
2 TBS arrowroot powder-frosting
Preparation
Pre-heat oven to 350, place 10 muffin liners in muffin tin.
For the cake: In medium mixing bowl whisk together almond flour, salt, baking soda, chopped walnuts, cinnamon and nutmeg. In a small mixing bowl combine applesauce, grapeseed oil, honey and eggs. Stir wet
ingredients into dry ingredients and thoroughly combine. Fill muffin tins and bake for 25-30 minutes.
For frosting: In a metal bowl whisk together almond milk, arrowroot powder, cinnamon, and maple syrup until
you reach a desired consistency. I like my frosting to be running, not thick like cement.
Remove muffins from oven and let cool 10 minutes, then frost and enjoy!
Paleo bacon frittata
Ingredients:
Coconut oil
6 pieces bacon
baby spinach
baby bella mushroms
red onion
red bell peppers
tomatoe
1 dozen eggs
.
Put a little coconut oil in cast iron skillet and went ahead and cut up the bacon (appewood all natural
nitrate/nitrite free) and cooked in skille...t. When it was done I took the bacon out and left the
grease. I then added fresh baby spinach,baby bella mushrooms, diced red onion,diced red bell pepper,and diced tomato to the skillet and cooked until it was done. I then added the bacon back in and
mixed it all good. I then beat 12 eggs in a bowl and seasoned with sea salt and pepper. I added the
egg to the skillet. DON't STIR! Let the egg get a little done esp around edges and then place iron
skillet in a preheated 350 degree oven for 30 minutes and voila!!
Sweet Potato Paleo Pie:
Ingredients (Crust):
1 1/2 Cup Almond Flour
1/2 Cup Coconut Flour
1/2 Cup Coconut Oil, melted
2 Tsp Cocoa Powder
1 Tsp Raw Organic Honey
1/4 Tsp Salt
2-3 Tbsp Ice cold tap water
Ingredients (Filling):
2 Sweet potatoes, about 1.5 lbs
1 6 Ounce Container plain Sheep's Milk Yogurt
1 Banana
1 Tsp Cinnamon
1 Tsp Nutmeg
4 Egg yolks
1 Tsp Honey
Salt to taste
1 Cup Chopped Pecans, toasted
1 Tbsp 100% Pure Maple Syrup (optional)
Process:
Preheat your oven to 350 Degrees F
Wash your sweet potatoes whole and then pat dry. Poke a few holes in the skin with a fork
Place on an aluminum foil baking sheet and bake for 45-60 minutes or until they are fork tender, remove
them from the oven and let them cool
While they are cooling, you are going to make your crust
Place all crust ingredients in a bowl and using a hand mixer mix well
Once mixed you want to add in the ice water 1 tbsp at a time and continue to mix until you get a nice dough
that doesn't stick to your hands
Now take your crust and press it into a pregreased 9 inch cake pan
Now take your sweet potatoes and remove the skin and mash them in a bowl
Add your yogurt, banana, egg yolks, cinnamon, nutmeg, honey, and salt and using a hand mixer or whisk mix
well get a nice and smooth filling
Now spoon your mixture into your pie crust spreading evenly
Top with your toasted chopped pecans and drizzle the 1 Tbsp of maple syrup over the top if you like
Bake in the preheated oven on a cookie sheet for 45-55 minutes or until the internal temperature of the filling
is anywhere from 160-180 degrees f
World’s Easiest Paleo Brownies
½ cup coconut oil (solid)
½ cup good quality cocoa powder
½ tsp ground cinnamon
½ cup coconut milk
2 tbs honey
1 egg
1 cup almond meal
Good quality cocoa powder to dust (optional)
Instructions
Preheat a fan-forced oven to 160° Celsius/325° Fahrenheit.
Place the coconut oil, cocoa powder and cinnamon in a bowl and combine well. Add the coconut
milk, honey, egg and almond meal and mix until combined.
Line a small brownie tin or cake loaf tin with baking paper. Spoon the brownie mixture into the tin
and smooth the surface of the mixture.
Place in the oven for 20 minutes. Remove and allow to cool to room temperature before transferring
to the refrigerator for 60 minutes.
Dust the brownie with cocoa and cut into individual portions to serve.
BOG
kielbasa, chicken, mushrooms, rice, chicken bouillon & a little salt & pepper all mixed together!
sauté the chicken with some seasonings in a skillet along w/the mushrooms, while the kielbasa is
cooking in the microwave with the bouillon.
Chop cauliflower, then mix them all together.
ensley & i LOVE it. chris would rather it not have the chicken in it. :P
Grilled Peaches
Peaches are at the peak of their season right now in Chico, CA and a week ago we came home with
a big bag of very ripe peaches and nectarines from our farmer’s market. John was grilling up some
chicken and decided to throw on the peaches and nectarines for a simple, and by all means; out of
this world delicious dessert.
Here is what he did:
1) Slice peaches or nectarines in half and remove the pit.
2) Sprinkle each cut side with either cinnamon or pumpkin pie spice.
3) Grill over medium heat with cut side down for approximately 3-5 minutes.
4) Serve with a scoop of whipped coconut cream on top. (Scoop the cream out of the top of a can
of chilled coconut milk – add about a teaspoon of vanilla extract and whip together with a hand held
mixer)
5) Add a sprinkle of sliced almonds if desired.
Enjoy!
Pumpkin Pie
The Perfect Paleo Pumpkin Pie
12/04/2010 by Svendblad Josephine 7 Comments
We love a good pumpkin pie and indulged in this amazing creation from Norcal Strength and
Conditioning for our Thanksgiving meal. Thanks Jenny, it was a hit, and we will be making it again
before the Holidays are over.
Crust:
■1 1/2 cups of almond flour (blanched)
■1/4 cup melted unsalted pastured butter (or use coconut oil to keep this “Orthodox Paleo”)
■pinch of sea salt
We mixed ours with a hand blender until the consistency was even then took the dough and evenly
pressed it into the pie pan about 1/2 inch up the sides so that the crust was evenly distributed.
Note: The filling is enough for two pies, so you may want to consider making a double portion of
crust or you could just bake the filling by itself and enjoy it that way. We made two crusts, and modified one, by adding a little almond extract and lemon zest to one crust.
Filling:
■1 can of pure pumpkin (29 oz) nothing else added
■3 “real” cage free eggs if you can get them (if they are really small, add a fourth)
■1 cup coconut milk
■1/2 cup local honey
■1 tsp vanilla
■1/2 tsp ground cloves
■1/2 tsp cinnamon
■1/2 tsp fresh ground nutmeg
■pinch of sea salt
Beat eggs, honey, vanilla until frothy, then add all the other ingredients and carefully blend until even
and smooth. Fill pie pan with crust and bake on convection at 350 F for about 50 minutes. Check it
to make sure that it’s not burning and ultimately check with a toothpick or metal kabob stick to see if
anything sticks, if not it’s done.
Whole Chicken in a Slow Cooker
Yield: 6Prep Time: 10 min Cook Time: 8 hoursTotal Time: 8 hours 10 min
ingredients:
Rub Ingredients
4 tsp salt
2 tsp paprika
1 tsp cayenne pepper
1 tsp onion powder
1 tsp thyme
1 tsp white pepper
1/2 tsp garlic powder
1/2 tsp black pepper
3 1/2 to 4 1/2 lbs roasting or fryer chicken
1 cup chopped onion, approx 1 medium to large onion
4-5 carrots, scrubbed, no need to peel, chopped in halves or thirds
4 celery stalks, cut in thirds
2 garlic cloves, peeled and smashed
1 lemon quartered
directions:
Combine rub ingredients in a small bowl.
Remove chicken from packaging and remove neck and pouch with organs. Discard or reserve for
later use in another recipe. Rinse chicken and pat dry with paper towels.
Rub garlic all over outside of the chicken. Put garlic inside the chicken. Rub the rub all over the outside and inside the chicken. Add quartered lemon to the inside of the chicken.
Place onions, carrots and celery inside the slow cooker. Place chicken on top of the vegetables.
Cover slow cooker and cook chicken on low for 4-8 hours. (When I used a 4 lb chicken, it took about
6 hours. The time will depend on the size of the chicken and your slow cooker.) Cook until the internal temperature of the leg is at 160 degrees F or use a pop-up thermometer as the original recipe
calls for.
Remove chicken and place in a 9x13 glass baking dish. Place baking dish in the oven under the
broiler for about 4-5 minutes. Allow chicken to rest after removing it from the broiler for 5-10 minutes.
Shrimp Scampi with Spagetti Squash!
oK... OFF HAND...... chopped onions, 3 cloves of garlic, diced tomato, i heated up some bacon
grease from the morning and sauteed the veggies and Spaghetti squash ♥ I marinated the shrimp
for 2hrs with Garlic parsley salt (my fave BUT, not paleo:(... Rosemary garlic, and dill weed.......
Heat up some declared butter and cook shrimp..
I also had about 1/4 of homemade chicken broth left over so i added that to the shrimp... BAM!!!!!
FREAKIN AWESOMENESS!!!!
oh yeah, i garnished it with green onions and man, that taste pretty good mixed in ♥.