Paleo Cooking: How To Cook Pork Tenderloin In A Crock Pot

It seems that this week is pork week here at paleomunch! Well, that’s fine by me, I think that pork is fantastic and it’s easy to cook to boot.

So why cook pork in a crock pot/slow cooker? Well, slow cookers produce amazingly tender results with very low effort. Because the food in a crock pot is cooked for such a long period of time without being touched, the foods all combine their  flavors  and produce an amazing, tender feast.

I’ve done some experimentation for cooking in crock pots and I’ve found some things which work with pork and others which don’t. For example, it seems that is is important to keep meat moist while it cooks away in a crock pot. This is due to the duration of the cooking period. Think of a  casserole  versus a roast. Both are delicious, yet both are completely different cooking techniques.

So, are you ready to try out some awesome pork tenderloin recipes tonight? I thought so… Here we go:

Super Juicy Crock Pot Pork Tenderloin

What you need:

  • Pork tenderloin/fillet. They are really the same thing.
  • Onions
  • Water
  • Red Wine
  • Garlic
  • Soy sauce
  • Black pepper, mmm!

This recipe kind of reminds of a recipe my mother makes, its s pork dish which is nice and juicy with lots of pepper.

How to prepare:

  • Add and mix all the ingredients in the slow cooker/crock pot. Make sure everything is properly mixed. Use about 2-4 tablespoons of garlic and soy sauce. About one cup(250ml) of water and red wine and chop up the onion so its very fine.
  • Add the pork tenderloin to the slow cooker

How to cook:

This is the beauty of a slow cooker. Once you hit go there is very little you are required to do for the entire period of cooking. Just set to a low temperature after sprinkling with pepper and you are good to go. Leave for 3.5-4.5 hours. Server juicy and hot!


Honey And Mustard Pork Tenderloin

I am a sucker for honey, and as you see in my previous post, I love mustard(whole-grain mustard) immensely. It is an absolutely delicious  flavor. Pork is great when it’s slightly sweeter, and the combination of honey and mustard makes the meat feel like it’s just melting in your mouth. Mmm!


What you need:

  • Two to three pork tenderloins
  • Pepper
  • Honey
  • Mustard (I used whole-grain)
  • Vinegar (cider or balsamic will do)
  • Thyme
  • Water

How to prepare:

  • Prepare the pork by making sure it is stripped of all extra fat, then sprinkle with pepper. You can use some salt here too but I avoided that just because I don’t enjoy salty food.
  • Make sure the slow cooker is clean and lined with a little bit of olive oil.
  • Place the tenderloin in the slow cooker.
  • Pour around 2 tablespoons of honey, 4 tablespoons of mustard, about a tablespoon of vinegar, crush a clove of garlic, and add the thyme. (Use around a teaspoon of thyme as it’s actually quite a strong flavour) over the pork fillet.

How to cook:

  • Make sure the pork has been completely covered in the delicious mixture you made earlier.
  • Put the slow cooker on low and leave for about 8 hours.

Serve and enjoy this amazing flavour explosion. I like to serve with steamed vegetables. Pork and veggies go so well together.



Enjoy the amazing flavours of these two recipes for pork tenderloin. I love cooking with slow cookers and I am an absolute pork fanatic. There is something so clean about pork that I can’t seem to find from other meats.

My favourite is the mustard and pork version, as the flavour is powerful and very fragrant. Too delicious. I hope you find these recipes easy enough for you to start learning how to cook pork in a crock pot!



Paleo Cooking: Pork Loin Chop Recipes

Pork is a fantastic meat because it’s lean and great tasting on its own. Having said that though, making great tasting meals is part of the paleo diet lifestyle, and pork can be shifted into high gear simply by adding few ingredients.

Paleo Mustard Pork Loin Chop Recipe

This is one of my favourite  eating meats  in the world, pork loin chops work so well as a meal to span out over multiple days too. If you cook lots of chops you can  take them to work with you!  That would make those co-workers jealous!


What you’ll need:

  • Pork loin chops
  • Whole-grain mustard
  • Olive oil
  • Salt

How to prepare:

Simply drizzle the pork chops with olive oil when they are at room temperature, smear them with whole grain mustard and add salt if you think it could use some. I usually don’t add salt, but pork and salt go very well together.

How to cook:

Heat up the oven to around 180C/350F and use some sort of griddle pan to cook the chops. Make sure it’s hot when you put them in. Cook for around 5 minutes a side or however long you deem necessary. Server hot with mixed steamed veg and you’ll impress anyone with how simple and delicious pork meat is.

As you can see, I like simple recipes with minimum amounts of ingredients. The whole-grain mustard in this recipe will make the pork taste amazing. My mouth is actually watering thinking about the flavour right now.

Stuffed Pork Loin Chops

This one is a little different. You’ll need to find some super fat chops in order for this to work properly, but when it does man o man its delicious.


What you’ll need:

  • Thick pork loin chops
  • Olive oil
  • Salt

For the stuffing:

  • Spinach leaves and if it’s a cheat day, feta. Since this is about delicious food, I’m going to say include the feta.
  • Mix up some feta and spinach in a bowl. Break the spinach up with your fingers and do the same for the feta. Keep one side.

How to prepare

  • Make an incision length ways in the the  side  of the pork loin chop,about one thumb width is good.
  • Stuff the spinach and feta mixture into the chop with your fingers. Don’t be  afraid  to really fill it up.

How to cook:

  • Cook on a medium heat on the stove in a pan with some more olive oil or bake at 180C/350F. Either way will produce awesome results.

Serve on a base of sweet mashed potatoes or cauliflower and steamed veg. This is honestly an amazing dish to make for anyone.  Definitely  going onto my  hight recommended  list!


Don’t be afraid to experiment with things like stuffing foods which you wouldn’t have ordinarily thought could be stuffed such as pork loin chops or even steaks. Stuffed chicken breasts are delicious as well, so you should investigate that option as well. I’ll do a post on my very own recipe sometime!

As always,

Keep well,



Paleo High Protein Diet Menu

There is no doubt that the paleo diet is of a higher protein focus than other diets. This is largely due to the understanding that our ancestors would have had more access to meats than they would have other food groups. Take for example a caveman roaming the plains in winter. He wouldn’t come across much vegetation, but he would probably come across a fallen animal that had either been killed by something or died from the cold.

While this theory is exactly that, a theory, it really does make sense. After all, there is a reason we have canines. We are omnivores, and we should eat as such.

All of this is of course excluding the fact that most people are notoriously protein deficient. I for one battle to make my protein quota everyday. I have to eat lots more meat just to get my recommended amount of protein every day. This is a great place to mention how supplements can be used to help meat this intake requirement  .

How To Build A High Protein Diet Menu

To create a high protein diet menu for yourself, you should incorporate meals which are naturally high in protein,  this would then have to include meats. Because legumes are banned from the paleo diet, they just wont do, which is unfortunate as there is some easy protein to be had by eating them.

Here are some ideas to add to your daily high protien paleo diet, I’ve grouped them by breakfast, lunch and dinner, so use them as you wish. I for one am not unknown to eat eggs and bacon for dinner!


Paleo High Protein Breakfast

If you like eggs, eat eggs. Eat lots of eggs! Don’t heed to much to the “common knowledge” that eggs are apparently high in cholesterol. The sheer amount of goodness in even one egg outweighs the “bad” properties of them in all areas. Eggs really are fantastic foods. Check out my post on my quick paleo high protein breakfast, add it to your daily menu! You’ll like it…

Here are some simple meals you can add to your menu:

  • Paleo Breakfast Smoothies: These  can be made super high protein by breaking in some eggs or mixing in some high quality protein powder. Just make sure that you know the source of the protein in the powder to ensure that they are of a paleo friendly source.  If you have any veggies from the previous night’s dinner, You should add them in here. Just put all the stuff together in a blender and presto, high protein breakfast!
  • Egg Frittata: Similar to my quick paleo breakfast idea, frittata’s are very simple foods in their assembly and ingredients. They mainly consist of eggs and vegetables. Cheese is often used, but not for us! Cheese is ok every now and then, but it isn’t strictly allowed. Use three eggs for protein load, and heaps of veggies for some caloric value. This is my  favorite  breakfast at the moment.  
  • Paleo Pancakces: These may not seem that high protein at first, but if you add some sort of protein powder to the mixture you’ll make them a fun, high protein alternative high protein breakfast.

Paleo High Protein Lunch

So what’s for lunch? Protein! Well, I wouldn’t recommend just eating protein. A balanced diet is recommended, even for cavemen. The biggest challenge here is to get enough protein easily. While a steak isn’t tangible everyday, something like tuna is because of its convenience.

  • Tuna And Vegetables: Tuna and vegetables is one my  favorite  foods to take to work. It’s easy, cheap, high protein, super paleo  and fresh. I like to buy bags of fresh videos and use my microwave steamer to cook them. Just add a tin of tuna and you’ve got a great meal.
  • Paleo Egg, Tuna and Vegetables: Same as above really, but with the added nutrition of eggs. You may want to pre-cook this if you like, just because I don’t know, or haven’t found a system of cooking eggs at work yet.
  • Leftovers: This may seem obvious, but it really isn’t to a lot of people. Leftovers usually just go to waste. Stop being lazy and bring that extra food to work, or even better, plan for leftovers and save some money!

Paleo High Protein Dinner

Mmm, dinner. Who doesn’t like dinner? Dinner is delicious! Dinner is perhaps, next to breakfast because of the awesomeness of eggs,  dinner is the easiest meal of the day to ensure high protein meals.

  • Steak, Mushrooms and Vegetables:  Rump, mushrooms and vegetables go so well together. I like rump steaks because you can cook them just right to be perfectly tender and buttery smooth. Mmm. Cook more here and take some to work to be the envy of your colleagues.
  • Pork and Vegetable Casserole: Pork is cheap and lean, it’s really a great meat that many people don’t eat because of old fashioned values. You can get bulk pork steaks for relatively cheap prices, cook up a batch of them in a paleo casserole. Or better yet, cook them in a slow cooker/crock pot!
  • Paleo Chicken Salad: I’m a sucker for  a massive chicken salad. Obviously no croutons allowed, although I don’t see how they’d add anything to the salad anyway. Even on my cheat days I stay away from bread. I like to grill my own chicken breasts an server on a bed of cos lettuce, fresh salad ingredients and I never season my salad. No salad dressing!

And there you have a great, simple and easy to action paleo high protein diet menu. I hope you are able to apply it to your life and lifestyle, and hopefully you can get some other people to benefit from you eating like a caveman!

As always,

Keep well,


Paleo Tips: Automating Your Diet For Easy Weight Loss

Sticking to a paleo style diet may seem like a lot of work, and in some cases, it most certainly can be difficult.  

You aren’t here because it’s difficult though, you are here because you want to make a difference, and eating according to the paleo diet will make a difference.  

How? For starters, the diet is more of a lense that you apply over foods and food groups in order to screen out the good and the bad. In many ways, it’s kind of like those kids toys where you have to put different shaped blocks into their corresponding holes. If the food doesn’t fit, it doesn’t get eaten. Simple and incredibly effective.  

Automating The Food Buying Process

This is a psychological trick you have to master in order to be truly effective at controlling what you eat. When you are next at the grocery store make sure that you only buy what you need and not what you want. This is an important lesson in constraint as well as commitment. Humans by nature like the easy way out, and so you can use this method of buying food to your advantage. When you are driving home and are craving that chocolate milkshake  that was just shoved in your face at the store, it’s more of a mission to turn the car around and go back then it is to keep going home. See? It’s really a simple trick on your basic drives.

What you will find happens over time is that you will become more and more decisive in what you buy at the store. You’ll automatically stop buying bad foods, because you have repeated the pattern of not buying them so many times. Bad food and food which isn’t on the paleo foods list will become a blur of excessive sugar and preservatives, and you won’t want to eat those foods ever again. So, you see, this concept is for a lifetime of food choices, not just to lose weight in the short term.

The idea is to drop weight in the form of fat and maintain automatically through food choice alone.  

That may sound like a huge feat, but it isn’t it’s about mastering your body and mind. Dieting is 99% psychological. Trust me, once you’ve learnt to automate your food buying you will have won 80% of the war against bad food and fat loss automatically.  

Paleo Diet Weight Loss: Drop It Automatically

Creating Food Craving Response Triggers

What is a “food craving response trigger”?
Well, it’s a term that I coined after I noticed after I reprogrammed my food buying habits in the grocery store. I noticed that once I was home and a craving surfaced, I would have limited choice to satisfy myself because of my prior food choices made in store. Put simply, because I knew what cravings I might have, I purposefully didn’t buy anything that could satisfy that craving.

Now, you might be asking me what sort of cravings I could have? Well, peanut butter is one of them. Many people experience similar cravings for the stuff, it’s addictive. I stopped buying peanute butter and replaced it with almond nut butter, or at least a no sugar, no salt peanut butter. While peanut butter is a legume, it’s also a great food to eat just before sleep to regulate your blood sugar levels throughout the night.  

So how does this tie in to the response I get from a craving triggering something? Well, the response is how I respond to the craving psychologically, and the trigger is what I do to change the craving. That might sound impossible, but what I have learnt about my body is that even when a craving seems impossible to ignore, it is just a temporary psychological fixation on a certain food. There may be some property of that food that my body needs however, but this is easily dealt with because a body craving is less specific and generally very healthy compared to a psychological craving.

An example of a typical response trigger to a craving I might have is if I suddenly have to have Coca Cola. You would think that this is a craving which can only be satisfied by drinking a glass of Coke, but it can really be nulled simply by drinking a glass of water. The psychological craving is that you want to taste Coke, the body’s craving is that of hydration. You have been conditioned to relate Coke with hydration. Simple really, isn’t it.  

So you can apply the same method to other areas of eating. Chocolate craving?  Try a handful of nuts. Get it?

Now, the other cravings I was referring to are body cravings. These cravings will be far less specific and require less accurate of a treatment. I use treatment very loosely, so please don’t take that as permission to take a supplement to relieve a craving.

These body cravings can be anything from me not being able to think about anything other than meat or vegetables. If I get one of these cravings, I give in to them quickly.


Because the cravings are in line with paleo eating.

Got it? If not, feel free to comment and we can discuss it!

Keep well, eat well!



Paleo Meal Plans

The Paleo diet is one of the most effective, so far, in being able to include natural ingredients in the paleo meals. It is a hit among the health buffs, though some believe that a modified paleo diet is better. In the aspect of fitness, the paleo diet sees to it that every nutrient shall have equal apportionment; though some of the important nutrients were eliminated, namely carbohydrates and fibre. Then again, the benefits still outweighs the risks.

The Paleo diet is one of the most effective, so far, in being able to include natural ingredients in the paleo meals. It is a hit among the health buffs, though some believe that a modified paleo diet is better. In the aspect of fitness, the paleo diet sees to it that every nutrient shall have equal apportionment; though some of the important nutrients were eliminated, namely carbohydrates and fibre. Then again, the benefits still outweighs the risks.


The paleo plan provides for 4 meals a day, every single day. The main focus is in being able to provide meals that are easy to prepare and can be readily available within a few minutes without having to compromise the quality. The weekday meals are usually made up of recurring items to make it easier for participants to prepare their food, and won’t necessarily need to think of new recipes each time they enter the kitchen.

Preparation Days

Sundays are generally recommended as pre-cooking as well as ingredient-preparation days for items that will have to be used throughout the week. Always look at your schedule before subjecting yourself to any planning. If your off days fall on weekends, then you may stick with the Sunday plan. Otherwise, you will have to tailor it according to what will effectively work for you.

Though the food in paleo diet seems so simple and easy to prepare, it will get boring as time goes by if you keep having the same menu over and over again. So, you need to explore the different ways on how to excite your palate at the mere sight of the food prepared in paleo style. There are a lot of food choices to choose from in paleo. The secret, however, still lies in your hand, whether you would have it as food-tastic as it ought to be.

Shopping List

Before doing any shopping, you have to make sure to check your pantry first. You don’t need to buy everything that’s on the list, especially if you already have them in your house like those with long shelf life such as honey and frozen berries. Or if you already have half a dozen eggs in your house, you know you only need to get six to complete the 12 required in the plan. Simple things like that should be taken into consideration to ensure practicality.

Number of people

The plan is generally designed for two individuals involved in the paleo diet. The recipes as well as the shopping list provide guidance with regard to what two average people normally eat. You may, however, make necessary adjustments according to your own specific needs.


Some dinners in the plan are designed to have leftovers for later in the week, so unless otherwise implied, all recipes will be enough for leftovers without alterations or modifications. In instances when a recipe is just enough for two servings, you will be notified to double the preparation in order to have leftovers. Primarily, all the items in the shopping will be appropriate for the amount of food you will need.

Want to find out more about Paleo Meal Plans, then visit Chris Perkins’s site on how to choose the best Paleo Menu for your needs.

Paleo Crock Pot Cooking: Why A Crock Pot Should Be In Your Kitchen…

Paleo Crock Pot Recipes? What is a crock pot?  

Basically, a crock pot is a pot which is used to cook food which doesn’t require immense temperature. It’s basically a large pot which is heated by an electric element and made to maintain  relatively  low temperature for extended periods of time.


So the picture above is of a really good looking meal that has been cooking away in a crock pot. It’s great for making recipes just like the one, a really healthy chicken crock pot recipe.  

So what happens when apply paleo diet principles to crock pot recipes? Well, you get great, nutrient rich easy to eat meals. What is great about crock pots, and there other name slow cookers, is that they cook away on their own and don’t require much maintenance. You can just prepare all the ingredients and drop them in the pot, switch on the heat, and let the magic happen. A crock pot is really when you think of it a really small oven. It doesn’t take up much space though and the heating is very controlled with little fluctuation. This means that you can cook all the food in the pot at a similar heat level. Great for stews!

I’ve had a look around the web a bit for paleo certified crock pot/slow cooker recipes. While I haven’t actually got a crock pot myself, my girlfriend does, and she uses it often. Hers is of the electric kind and works great for soups and things which require less heat than the ones you actually place in the oven.

Paleo Crock Pot Recipe: My Girlfriends Awesome Chicken And Broccoli Soup

I imagine a crock pot as being a cooking tool you could use for almost anything. Look, I’m not saying cook steak in one, but you could easily roast an entire chicken in one. The great thing about the crock pot is that heat is directed at the food being cooked from all over. Oven’s do do this too, but I think a crock pot would be better used for food needing more controlled cooking.

Paleo Hearty Chicken and Broccoli Soup

My girlfriend and I have made this dish many times, and her slow cooker/crock pot is perfect for the task. All you need to do is the following:

  • Get some chicken, we like to get either an whole chicken, chicken pieces or if you aren’t into bones chicken breasts are good too!
  • Lots of broccoli. You have to get carbohydrates from somewhere, and calories don’t just magically apear.
  • Celery, this is a key ingredient. You MUST have celery.
  • Salt, you don’t need to add much as the celery seems to help with the flavour of the meal.
  • Some sort of stock. I’d recommend steering clear of the pre-made stuff, make your own stock and reap the nutritional rewards.
Cooking procedure:
  • Ultimately, this is super simple.
  • Add everything together in the crock pot, put it on a medium heat setting and let it cook for around 2 hours. At some point you will start to smell all the goodness going on inside the crock pot.  
  • Serve hot, enjoy!
Optional extras:
  • Try and add mushrooms and onions to the recipe and see how it changes.
And there you go, a simple but wholesome crock pot recipe for you to try whenever you feel like. Perhaps on the weekend for your family? Or if you are planning your week’s food for work, just get some plastic containers and fill them up with soup after you’ve had your share.
As always,
Embrace your inner caveman.


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Looking for some spice in your diet? How about a recipe for some paleo chili!

We all love chili don’t we? Well, those who have hot taste will love the idea of adding chili to your diet. Chili is great and contains some good nutrients too. You can add chili to soup, stews and basically anything!

I for one like chili on my steak and chicken. There is something so good about chili chicken, simply rub some into the chicken before you roast it and mmmm. Goodness! Soon I’ll post up a recipe/write up on chicken and why it’s probably my favourite meat.  

So back to the task at hand, adding some heat to those paleo meals. Chili doesn’t have to be like magma though, you can make chili pretty mild.

I like the concept of using what is available in your kitchen to make food. So if you’ve got some meat in your fridge or freezer that is waiting to be cooked and don’t know what to do with it. So here we go, a simple paleo chili recipe you’ll love!


What you’ll need to make the paleo chili:

  • Any meat, preferably ground up like a mince. I’d say that you can also cut out meat or shred it with a sharp knife.
  • Heaps of veggies.
  • Olive oil, really good here. Make sure you don’t cook it at too high of a heat as olive oil tends to burn at a lower temperature than other oils.
  • A nice hearty meat soup. Make this yourself, as you don’t know what is in the pre-made stuff. This is for later.
  • Black coffee, around one cup.
  • Canned tomatoes.
  • Peppers.
  • Canned  Jalapeños. Bring the fire!
  • A few cloves of garlic.
  • 2-4 tablespoons of paprika.
  • 1-2 tablespoons of oregano.
  • 1-2 tablespoons of cumin.
  • 1-2 tablespoons of basil.
  • Get some high quality baking cocoa powder. Remember that cocoa is paleo compliant. Add around 1 tablespoon.
  • Make sure you use some salt and pepper at some point and you should make sure that it’s conservative. Salt and pepper are much more powerful than you might imagine.

How do I make it?

  • Begin by browning the meat on a somewhat high heat with some olive oil in a pan.
  • Add the vegetables and throw in the peppers too. Make sure to crush them or cut them up super fine. A great tool here is one of those rotary hand-powered choppers.
  • After a while add all the spices to the mix, mix it all up together in the pan.
  • Throw in the tomatoes, add the coffee and then the meat broth I mentioned a little earlier. Let the mixture boil.
  • Once it starts boiling, decrease the heat and let the whole lot simmer away for a while,  preferably  right up until you are ready to eat, so a few hours.

Serve and enjoy.

I’ve tried this paleo chili recipe and it’s fantastic. It’s hot with the mentioned ingredients, so adjust up or down if you like. Chili is a great meal, especially for the winter months, although all that sweating you are going to be doing will cut down the heat pretty effectively as well!

Hope you enjoy!


How To Make Great Tasting Paleo Meatloaf

When I first heard meatloaf and paleo in the same sentence I was confused. Surely the nature of a meatloaf is paleo conforming?

Nope! Apparently not…

Sadly, meatloaf has lots of paleo no-no ingredients. Bread crumbs, flour and even legumes are all part of the    paleo diet not allowed list. So then if wheat and bulk creating ingredients are not allowed in the paleo diet, how do you make paleo OK meatloaf?

To deal with the lack of binding agent, we use our trusty coconut flour again. It works great, and is paleo compliant.  

I’m a sucker for meatloaf. Give me some hearty beef meatloaf and I’ll get a big smile on my face. Drizzle a little chili sauce on top and it draws out all the flavours of the recipe.

Is a good paleo meatloaf recipe healthy?

Yup! Although I wouldn’t advocate eating a meatloaf every day. You should try and load up on those veggies for all of their essential minerals and vitamins. Meatloaf typically has lots of meat like pork, beaf and even fish and chicken. Just keep down the amounts of salt and fringe ingredients like oils and fats. You could even add loads of vegetables to the recipes, like carrots and broccoli, mmm mmm.

I’ve managed to find some great meatloaf recipes which are paleo diet friendly. Check them out below!

PaleoMusing’s Heavenly Paleo Meatloaf Recipe


What you’ll need for this recipe:

  • 2-3 pounds of beef mince
  • About a pound of pork mince
  • 2 tablespoons of coconut flour
  • 1 onion, diced
  • A few cloves of garlic, crushed or minced
  • Bell peppers, cut up how you like. I like it when they are diced!
  • 1-2 scrambled eggs(beaten)
  • 1 teaspoon of salt
  • A dash of pepper (or to taste)
  • Red sauce: Tomato paste, vinegar, mustard, water, salt, cayenne pepper, garlic and lemon

How to cook:

Mix everything up except the red sauce. Place the meat mixture in a baking pan, like the kind you use to make bread. Pour some red sauce over the top of the meatloaf and make sure there is a little left over for after the meatloaf is done cooking. Put the baking pan in the oven for about 1.5 hours at 350F/180C

Almond Flour Paleo Meatloaf


What you’ll need for this recipe:

  • About 1 pound of pork mince
  • Double that amount of beef mince
  • 1 cup/250ml of almond flour
  • 2-3 eggs (I love eggs)
  • Slices of bacon (10 should be good)
  • Salt and pepper to taste
  • 250ml of tomato sauce: 1 can of tomatoes, a roasted red pepper, half an onion (chopped), garlic to taste

How to cook:

Again, use 350F/180C temperature. Mix all the ingredients in a bowl and make sure everything is thick enough to cook properly. Put the mixture in a baking pan and place it in the oven for around 40-45 minutes. Add the bacon to the top of the meat loaf before you place the pan in the oven. Use the grill to make the bacon a little crispy.

And that’s it! Unfortunately I don’t have an image for the almond based recipe, but It sure sounds good. I think I might try some this weekend! I hope these great paleo meatloaf recipes will come in handy when planning a dinner party at home for all your cavemen and women friends!

You can always modify these recipes to your own taste, just by adding in some extra spices and perhaps some extra vegetables. I personally would add HEAPS of vegetables to the mix and make a meat style frittata. Check out my previous post on how to make a great, quick and easy paleo breakfast for a frittata like power meal.

As always,

Keep well.




Paleo Diet Breakfast: Paleo Pancakes

Who doesn’t love pancakes?

Well, if you are following the paleo diet and are looking for good paleo breakfasts, paleo food advice and general paleo know-how, then you’ve come to the right place.

Subsequently, you’ve also landed up reading the right article, as I’m going to talk about what makes up paleo pancakes, and how just because you are an avid paleo caveman it doesn’t mean you can’t still indulge in some pancakes once in a while.

Traditional pancakes are pretty bad as far as foods go. They contain no nutrients really, other than the few eggs that are used to make them, and they have a lot of flour. Traditionally recipes for pancakes contain eggs, flour and oil, and are covered in ridiculously sweet toppings, such as syrups and chocolate. While there is an occasional topping of OK food, such as fruit. The relative good to bad ratio of ingredients in normal pancakes makes for a pretty terrible meal.  








Paleo Pancake Ideas

The idea when making paleo pancakes is to substitute the bad ingredients with good, paleo compatible, healthy options. This may include using coconut flour or bananas for the general “mass” of the cakes themselves. While the texture between ingredients will vary greatly, the general aim here is to get something that resembles a pancake and make sure that it is paleo compliant.

The 3 Ingredient Paleo Pancake by Mark Sisson

Thanks to Mark Sisson over at Marks Daily Apple  for this one. While its pretty simple, the pancakces taste pretty good. Unfortunetely I don’t have any photos of what is looks like, but you can check out his original post about here.  

Basically, it involves the following ingredients:

  • 2 Bananas, mashed
  • Almond nut butter
  • An egg or two

Mash up the bananas and add some almond nut butter to them. Maybe around a tablespoon per pancake. Add the eggs and if you like, some other flavouring such as vanilla extract.

Cook in a pan with your favourite paleo oil, such as coconut oil on a medium heat setting. Make sure you are gentle when moving the pancakes around on the pan as they are delicate because of no binding agents. Once the pancakes start to bubble or show holes through them, they are ready to be turned. Take it easy when flipping them, and use a good, flat spatula.

Make sure they cook properly and then serve hot, with some toppings of your choice. A little honey works well, or how about some crushed nuts?

They work great.

Coconut Flour Paleo Pancakes

These are awesome and easy to make pancakes, just like the three ingredient pancakes above. While these take some more ingredients, they are closer to the “normal” pancakes you can buy already mixed from stores.

The main substitute ingredien in these guys is the coconut flour. Coconut flour is a great cooking ingredient when you are trying to replace wheat flour as it has some fluffing properties to it. Check out the recipe below!

To make around 8-10 pancakes:

  • 3-5 room temperature eggs
  • 250ml/1cup of coconut milk of your choice
  • Some sea salt
  • Some honey, I tried 1 tablespoon
  • Vanilla extract: Try to taste
  • Some baking soda, around 1 teaspoon should do the trick
  • Half a cup of coconut flour
  • Use something like coconut milk for cooking fat

Cooking instructions:

Prepare the dry ingredients and the wet ingredients in seperate bowls.

  • Break the eggs into one bowl, mix with all the other wet ingredients until bubbly and aerated.
  • Mix all the other dry ingredients, such the flour and baking soda in another bowl.
  • Combine in one of the bowls and mix until smooth
  • Cook a dollop of batter on medium heat in a pan until holes and bubbles start forming, just like the other recipe. Flip with care.
  • Serve!
This is my favourite recipe so far. Its a great way to start a weekend morning and the ingredients are easy to come by. They are easy to prepare, cook and generally keep ok for a day or two.
There you have it, why not combine one of these great pancake recipes with bacon and eggs for a power packed paleo breakfast? If you’ve been looking for ideas for paleo diet breakfasts, or perhaps paleo pancakes which use only paleo food ingredients, then I hope this article has helped you out in at least one of those areas!
As always,
Keep well.





Paleo Beans and Legumes

Are beans and legumes allowed in the paleo diet lifestyle?

I happen to hear this question very often, and it’s a very  good question. Legumes form part of almost everyone’s diet, and while they are nutrition deans and have a high caloric value, they are generally frowned upon in the paleo diet. So before we get into the nitty gritty of this topic, lets first clarify what constitutes a legume or bean:



  • A legume is a fruit of any of the plants found in the Fabaceae family of plants.
  • A legume is simply dried fruit of these plants.
  • Used for eating and the production of oils by humans.
  • Are  comparatively  high in protein.



  • A bean is a seed of any plant found in the Fabaceae  family of plants, similar to the legume.
  • There are 40, 000 different bean varieties.
  • Some beans need to be cooked to remove toxins.
  • Are comparatively high in fiber and soluble fiber.  
  • Beans are relatively high in protein.
  • Many beans require  anti-oligosaccharide enzymes to properly be digested. Humans don’t naturally posses this enzyme, and so rely on bacteria.  
So there we have have it, a brief difference between our two suspects in the, What foods are allowed on the paleo diet?” question.
Legumes and beans are largely considered to not be allowed in the paleo diet. This is because back in the day, and I’m talking dinosaur-eating-cavemen days, our brothers and sisters probably didn’t have access to legumes or beans for food. Either that, or we just hadn’t an idea that they existed and so its for that reason that we didn’t evolve to eat them. A good case in point here that seems to support this notion is the fact that we don’t have the necessary enzymes to properly digest some beans. While that is quite a general accusation of our meat sacks bean processing ability, it is also a very important one. Even though we evolved and spread around the world, we stopped evolving at some point on the bean processing front.
Legumes, on the other hand, are far less of a troublesome food. While they are also harvested from plants in much the same way as beans are, they are for the most part quite different. Legumes, for a start are much easier to digest. This could be from our more fruit orientated digestive system.
While legumes are frowned upon because they are believed to be not that accessible to cavemen, they are much easier to digest because they are essentially tiny fruits. Having said that, they don’t taste like fruit at all. ha-ha.
So now that you have a bit of theory under your belt, you can decide whether or not you want to incorporate beans and legumes into your diet. While they may not be perfect foods or on the paleo diet list of approval, they are in some cases excellent calorie boosters.
I sometimes use a mixture of chakalaka/salsa with some refried beans to boost a meals calorie content. Why? Because sometimes  I need more calories.  Having said that though, I am generally content with a relatively low-calorie, low-carbohydrate heavily paleo influenced eating regime.

So when would I advocate eating legumes and beans on a paleo daiet?

When you eat breakfast, and I mean about 80% of breakfasts, you don’t actually get enough out of them to significantly nourish your body for the morning. Think of what you eat for breakfast on your paleo diet, and you’ll quickly see that it is probably, for the most of you, low in calories.

Why is this important?

Because most people are in a calorie overdose, or a calorie deficit. This is not good, unless you are trying to rapidly lose weight or rapidly gain weight. You can guess which one causes weight gain and which weight loss.

I would advise experimenting with a salsa bean mix to boost caloric density in the morning. This will pump up your energy levels for the morning.

If you’d like a quick, easy paleo diet breakfast idea, then check out my post I wrote last month.