Paleo High Protein Low Carb Recipes: Breakfast, Lunch and Dinner

I bet you’ve heard all the talk about what makes up a high protein, low carbohydrate diet on the Internet and in books. While there may be much  confusion  about what makes a healthy diet, and how a high protein diet may be unhealthy, there is equal evidence that supports why a high protein diet  is healthy.  

For one, if you are eating according the paleo diet, you are for the most part eating a high protein, low carbohydrate diet. The nature of the diet is that because you are eating unrefined, non processed foods, there  will be a low amount of carbohydrates.  This is a  normal way of eating.  

With reference to the way we as humans used to eat when we were rocking it out in caves, fighting for our food and eating what we could find. We would have had access to meats and vegetables for the most part, with seasonal fruits and other foods like nuts every now and then. We most certainly would not have eaten rice or grains and grain products like bread. This is the confusion I think that affects many opinions on what a healthy diet should be. Media and in fact most of the world still thinks that bread is a “healthy” food. You, obviously have your doubts. And you should. Read my other post on what grains do the body by clicking here.  

So, onward with some high protein, low  carbohydrate recipe  goodness.

High Protein Low Carb Breakfast Recipe:

This is my all time favourite breakfast. In fact, I recently went cycling and ate the following diet before I went. Wow, what a supporting meal. Calorie dense and low carb with super high protein, it’s a winner.

Three Egg, Vegetable and Steak Frittata

What you’ll need/what I used:

I’m big on using leftovers to make as many meals as possible. So the ingredients mentioned here were readily available and pre-cooked.

  • Three eggs. Don’t be afraid of eggs. If you are worried, remove one and only use two to make the mixture.
  • Steak: I had some from the previous evening’s meal. This worked great after I chopped it up into steak fingers.
  • Vegetables. I had some steamed veggies from the previous evening’s meal. Just throw them into the egg and steak mixture.

How to prepare:

  • Just mix all the ingredients up in a bowl.

How to cook:

  • Medium heat stove in a pan. You can cover it with a pot lid to speed up the cooking process.
  • By cooking on a low heat you’ll make sure it doesn’t burn.

Serve on a plate or if you don’t mind it, eat right out of the pan. One less thing to clean up! Check out my previous post on this meal!

 

high-protein-low-carb-recipes-frittata

 

High Protein Low Carb Lunch Recipe:

I love salads, and it just so happens that they fit right into the context of this post.

What you’ll need:

  • Chicken breasts
  • Thai sweet chili sauce
  • Cos lettuce
  • Tomatoes/cherry tomatoes
  • Cucumber
  • Mushrooms
  • Black pepper

How to prepare/cook:

  • Cook the chicken breasts on a griddle pan or in the oven after soaking them quite heavily in the thai sweet chili sauce.
  • Prepare a bed of cos lettuce, chopped tomatoes or whole cherry  tomatoes, and either julienne the cucumber or make rings, whatever you like.
  • Break the mushrooms up over the leaves or just cut them up.
  • Once the chicken has been cooked, cut it up into medallions and toss with the salad. Sprinkle black pepper where needed.
  • For something different, add some nuts to the meal!

I like this meal for lunch because it’s light and easy to eat. I like one-bowl foods, that is, meals which are contained in a single bowl.

high-protien-low-carb-recipes-chicken-salad

High Protein Low Carb Dinner Recipe:

Soup is awesome, and chicken soup is possibly the best all round soup there is. It’s delicious, light, and has heaps of nutrition in it. Chicken soup is for the soul!

What you’ll need:

The beauty of this message is its simplicity. Best enjoyed with something crunchy, perhaps try some nuts? I love nuts!

  • Chicken: Any sort really, a whole chicken gives you more variety of meat, and also you get to eat some crunchy skin. Delicious, better still, why not roast your own first?
  • Broccoli, a whole head will do.
  • Celery.
  • Spring onions.
  • Mushrooms.
  • Water.

How to prepare:

  • Pre-cook the chicken and pull it apart.
  • Cut up the vegetables so that they are bite size.

How to cook:

  • Boil the water, add the celery and spring onions.
  • After around 2 minutes, add the broccoli and the mushrooms.
  • After a further 5 minutes, add the chicken, and leave it to brew in all it’s juices.
  • Add some salt and black pepper to the whole mix.
Serve hot in a bowl. It’s really a simple and delicate flavour, it’s delicious and the amount of water you choose to add will determine how  thick  the soup is. I like mine pretty thick.
So there is another day’s worth of paleo recipes for you add to your lifestyle of great, healthy grain free paleo living. I hope you can apply these high protein low carb recipes to your life often!
Keep well,
Live strong,
Andrew.

 

 

 

 

 

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!

Delicious!

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!

pork-tenderloin-in-crock-pot-honey-mustard

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.

pork-tenderloin-in-crock-pot

Conclusion

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!

Enjoy!

Andrew.

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!

pork-loin-chop-recipes

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.

pork-loin-chop-recipes-stuffed-pork-loin-spinach

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,
Andrew.

 

 

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.

Meals

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.

Leftovers

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.

paleo-crock-pot-recipes-healthy

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!

paleo-chili-recipe

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!

Andrew.

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

paleo-meatloaf-recipes

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.
Andrew.

 

 

 

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-pancakes

 

 

 

 

 

 

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!
paleo-diet-breakfast-paleo-pancakes
MMM, MMM, MMM!  
As always,
Keep well.
Andrew.

 

 

 

 

Quick Paleo Breakfast

How to make a quick paleo breakfast

UPDATE: Check out my awesome paleo breakfast muffins!

I’ve just finished reading Timothy Ferriss’s book, “The Four Hour Body”, and in it he largely subscribes to a paleo diet lifestyle. He focuses heavily on principles on which the paleo diet is based, and excludes things like white foods and in general, legumes. While legumes are not allowed in the paleo diet strictly speaking, they are permitted for once in awhile consumption.

This morning, I decided to put a meal of his to the test, and opted to include  the legumes he used in the meal. Legumes are pretty calorie dense food stuffs, and when used correctly can, I believe, be healthy enough to make it into your paleo for life philosophy.

The recipe is incredibly simple, and involves chicken eggs, spinach and some sort of salsa. I opted to make a mixture of a chakalaka(basically salsa) and some mexican refried beans. So try out my take on Tim’s paleolithic diet breakfast below and see if it suits you!

If you’d like something a little more simple that really breaks down eating into a simple function, check out my post on how to make the ultimate paleo smoothie by clicking here.

quick-paleo-breakfast

Quick paleo breakfast ingrediants

  • 3 chicken eggs
  • A handful or two of spinach leaves (I used baby spinach)
  • Salsa with legumes in it

The eggs add a massive hit of protein, and as you should know, eggs are an “eat wherever possible” food. They have so much good in them it is like passing up a freebie if you don’t eat them. I LOVE eggs.

Cooking instructions

  • Put a large skillet on the stove or heat source of your choice
  • Use some oil, I used olive oil
  • Break the eggs into the skillet and scramble them right there in the pan
  • Tear up the spinach leaves and sprinkle them over the eggs while they are still moist and gooey
  • Cook to your liking
  • Serve on a plate and add some of the salsa(chakalaka) and refried bean mixture on top. I guess I added around 3-5 tablespoons on top
  • Mix it all up, and put it in the microwave to take the chill off the salsa
  • Enjoy!

So there you go, a simple, easy and quick paleo diet breakfast. If you like, remove the salsa(chakalaka) and replace it with something which has no legumes. Perhaps some sort of vegetable mash, like sweet potato mash or something like that. I must admit, that I’ve tried some other paleo breakfast recipes and they have been great although most have a low amount of calories, this breakfast however has a big calorie count, and I was full for most of the morning. I also had more energy and felt like my mind had lots of energy to expend.

Check out my post on what it takes to make a great caveman breakfast.

This meal is going into my cookbook!

All the best.

Andrew.

 

Top Paleo Diet Cookbooks

Paleo Diet Cookbooks

Cooking according to the paleo diet doesn’t need to be a challenge. There are a multitude of paleo diet cookbooks available, and most are available online for highly acceptable prices.

If you aren’t familiar with the paleo movement, according to wikipedia.org, the paleo, or paleolithic diet:

The “contemporary” Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, vegetables, fruit,  roots, and nuts, and excludes grains,  legumes,  dairy products, salt, refined sugar, and  processed oils.

I personally have been eating and cooking paleo style dishes for a year or two now, and it has been one of the best decisions and commitments I have ever made. I have more energy, clearer skin, my immune system is near bullet proof, and my body rejects fat accumulation automatically.

Below is a list of six excellent paleo diet cookbooks I’ve found and checked out.

Update for 2015

Paleohacks Cook Book (Still the best Paleo cookbook on sale!)

The Paleohacks Cook Book contains over 200 recipes and is a great addition to any kitchen.

paleohacks-banner15

Inside, you’ll not only get 125+ delicious mouthwatering recipes, they’ve also included some great bonuses
as well to help you get started as fast as possible. Like the bonus “Paleo 4x Cookbook” which lists some
great recipes that only require 4 ingredients to keep it as simple for you as possible.

Click here for more information on the Paleohacks Cook Book!

 

Update!

I’ve managed to find an additional three excellent paleo diet focused cookbooks. All three (Robb Wolf has a few) are great for any serious paleo chef’s kitchen, but if I had to choose, I’d take The Paleo Recipe Book… 370 recipes, WOW!

Update 1: The Paleo Recipe Book (Great choice!)

What an amazing cookbook. Each recipe is laid out in great detail and includes all the necessary information you could want to cook the most amazing paleo meals. Upon signup you receive a free meal plan relative to the cookbook and its contents. This was a great find!

Click here for more information on The Paleo Recipe Book

 

 

 

 

Update 2: Paleo Diet Guides from Robb Wolf

If you aren’t familiar with Robb Wolf, you’d better study up quick sharp! Rob Wolff wrote The Paleo Solution: The Original Human Diet (featured as number 1) on my list below, and has been in countless authoritative interviews about the paleo diet and the primal way of life. He owns a crossfit gym as is as real deal as they come when it comes to paleo. His cookbooks are easy to read, high quality and the recipes are delicious. Check it out!

 

Update 3: Paleo Cookbooks

Don’t let the simple name fool you. Take my word for it, these are great, high quality paleo cookbooks that contain pretty much all you’d need to know when it comes to cooking paleo meals. While I wouldn’t peg the contents of Paleo Cookbooks on the top shelf as far as my recommendations go, the deal they offer has a lot of value. Heaps of free guides along with solid, easy to follow recipes means it’s a winner all round. Check it out!

 

#1  The Paleo Solution: The Original Human Diet

The Paleo Solution: The Original Human Diet

Although written by first time author Robb Wolf, The Paleo Solution: The Original Human Diet is no simple effort. The book is an easy and informative read, focusing on providing all the relevant facts in a conversational tone. Wolf provides information on  exercise, food groups and includes a multitude of recipes to get you cooking paleo in no time! Highly recommended.

 

 

#2  Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Don’t be fooled by the simple design of this book’s front page, inside you’ll be provided with robust information about topics which directly relate to paleo cooking and the paleo diet. How fats are not only required but are beneficial, how low-fat diets are a fad and can cause things like nutrient deficiencies in your body.

This is a great pale diet cookbook if you are specifically interested in how fats are incorporated into paleo. A great learning resource. As much a textbook as it is a cookbook.

#3  Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen

Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen

This is a great cookbook, it’s the one you’ll probably go to the most as it’s closest to convential cooking as you’ll most likely find. It’s full of recipes that will make your grandmother happy, all while keeping to the paleo cooking paradigm.

There are about 100 odd recipes included in the book, and all of them have something different to offer. If you are looking for comfort soups, stews etc, this is the book to get your hands on. On a side note, this features fantastic photography, and containt gluten free content!

#4  Well Fed: Paleo Recipes for People Who Love to Eat  

Well Fed: Paleo Recipes for People Who Love to Eat

We feed ourselves about 28 times per week

Yup, that’s quite a bit when you think about it. I really like this book. It has a great feel to it. The recipes are designed around those that really love food and just like to eat in general. Meals are quick to prepare and cook, and factor in things like caloric density and GI. This book has a great level of inspiration and really get’s you yearning to get into the kitchen and do some paleo cooking.

#5  Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes (Primal Blueprint Series)

Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes (Primal Blueprint Series)

I think Mark Sisson is the business. He is deeply engrained in the paleo movement, and focuses and things like eating to live and the art of play for excercise. If you haven’t read the Primal Blueprint from cover to cover, I suggest you urgently do so.

Mark teaches about eating low carb, caveman style food. This paleo cookbook has great pictures, an excellent layout and is certainly one of the best in existence.

#6  The Primal Blueprint Cookbook: Primal, Low Carb, Paleo, Grain-Free, Dairy-Free and Gluten-Free (Primal Blueprint Series)

The Primal Blueprint Cookbook: Primal, Low Carb, Paleo, Grain-Free, Dairy-Free and Gluten-Free (Primal Blueprint Series)

More Mark Sisson please!

Don’t underestimate how influential Mark Sisson is in the paleo cooking sphere, while his main contribution to the movement was The Primal Blueprint, his paleo recipe and cooking books are just as full of solid, practical information.

 

 

 

That’s it for our top 6 paleo diet cookbooks, I hope you’ll get some of these and start living paleo and embrace your inner caveman.