It is a rough road that leads to the heights of greatness!
Gluten-free Biscuits & Gravy (by Robbwolf.com)
Paleo Sausage Gravy
16 oz. country style pork sausage
2 tbsp arrowroot powder
1 can coconut milk (shake it up before you open it)
1/4 tsp fennel seeds
1 tsp dried, rubbed sage
1/4 tsp cayenne pepper
1/2 tsp pepper
1/4 tsp salt
1. Heat up a skillet over medium-high heat and brown the sausage. Break up the sausage into fairly small pieces so it will cook easily, but I like to leave some bigger chunks in there too. Once the sausage is thoroughly cooked, remove it with a slotted spoon and set it aside. Discard most of the fat, but leave about a tablespoon in there, and leave all the stuck-on brown bits of sausage in the bottom of the pan.
2. Turn the heat down to medium. Add the arrowroot and stir it into the fat & brown bits, whisking constantly for about a minute so it doesn’t burn. It will get pretty thick and almost dry.
3. Add the coconut milk about 1/3 of the can at a time, and whisk together with the “roux” you just made, incorporating it thoroughly. Some of the browned bits should start to come off the bottom of the pan, too. This is what we want. Keep adding in the coconut milk until it is all incorporated. Add the fennel, sage, cayenne, salt and pepper and mix it in.
4. Add the sausage back in and incorporate throughout the gravy. Cook for a moment so everything is heated evenly. Serve immediately over biscuits
1/2 cup coconut flour
1/4 cup almond flour
1/2 tsp salt
1 tsp baking powder
1 tbsp cold grass-fed butter (coconut oil is fine here too)
6 egg whites
a little coconut oil
1. Preheat oven to 400 degrees F. Grease up 6 cups of a muffin tin with coconut oil.
2. Put coconut flour, almond flour, salt and baking powder in the bowl of a food processor. Add the butter and pulse until the butter is incorporated. The butter pieces should be about the size of peas.
3. In a blender (or by hand if you’re feeling energetic), whiz the egg whites until they are frothy. 4. Add them to the food processor and pulse a couple times until they’re incorporated. Don’t go crazy though, just pulse it a few times until just blended.
5. Distribute the batter evenly into the 6 cups of your muffin tin. It should fill them about 3/4 full. These biscuits don’t rise, so that’s okay.
6. Bake for 15 minutes until the tops are browned.
7. Pour your gravy on top, and enjoy.
The recipe makes one, so adjust it accordingly.
Three of these along with a heaping handful of strawberries make a perfect sized breakfast.
Medium Portabella Mushroom, gills and stems removed (gently scrape them out with a spoon)
Seasoning (BBQ Rub, Cajun, S & P, Paprika, or whatever you like)
Place mushroom bottoms up on a baking sheet. Crack egg and place inside mushroom cap. Sprinkle with seasoning. Bake at 400 degrees for 15-30 minutes depending on how done you like the yolk. The white will be done in about 15 minutes and the yolk still runny. By 30 minutes, the yolk will be cooked all the way through.
Steak and Eggs…and Zombies
This one is for my son Shane, Steve B, Dion & Kevin P!
This is a really good example of how to make the most of a cheap cut of beef. Steak and eggs is delicious and a breakfast classic, but many will agree, that it is not worth wasting a high end filet on, right?
So I used a cut known as a “top butt”. Which like the top of the butt of any creature is rather tough. The toughness comes from the fact that its a pretty densely muscled part of the creature and therefore full of tendons and ligaments and other working pieces.
So while tough and cheap, probably the cheapest 6oz of beef that you can find, it is the excellent compliment to some runny eggs, sweet potatoes, peppers and avocado.
So when the Zombie apocalypse hits and you find yourself in a feeding frenzy, remember stay away from the hamstrings on a Crossfitter. They will be tough and stringy. Instead choose a nice, tender, easy to catch couch potato and pig out.
Yet another awesome reason to eat Paleo and crossfit… Zombie repellant!!
Bacon & Blueberries (from fastpaleo.com)
2 slices bacon, sliced into 1/2 pieces
Cook bacon to desired done’ness’. Pat oil off bacon & place aside. Rinse & wipe pan & put a handful of blueberries in the hot pan & place over the heated burner that has been turned off. Let berries warm for 2-3 mins then add bacon & handful of spinach. Toss & eat.
This recipe may sound odd, but it is absolutely delicious!
Saucy Veggie Egg Muffins by Paleo…Just do it
6 whole eggs
12 egg whites
2 cups chopped vegetables (i used a frozen bag mix of onions, peppers, mushrooms, broccoli, etc.)
3/4 cup sauce (Mario Batali Arrabiata Pasta Sauce)
1/2-3/4 cup almond flour
1. Preheat oven to 450 degrees
2. In a blender, combine eggs, egg whites, and sauce
3. Brush olive oil in muffin tins so they do not stick
4. Pour equal amounts of mixture into each muffin tin
5. Add chopped veggies to each muffin tin
6. Top each muffin with about 1/2 to 1 TBSP almond flour (gives it a nice crispy top)
7. Bake until done (approximately 30 minutes)
Ground Beef and Eggs over Collards (From Dr WayneBroth)
Ground beef seasoned to taste with cumin, coriander, black pepper anc chili powder. Sauteed in olive oil for about 5 minutes. Then add in 3-4 eggs and continue cooking until desired consistency is established.
For the collards greens, melt ghee in a pan. Add collard greens, cook for about 5 minutes on low-medium heat. Add a tbsp.or two of water to prevent burning. Add in a little less than a 1/4 cup of grass-fed heavy cream. If you do not want to use dairy, whole coconut milk is a grat subsitute. Cook for another 4-5 minutes. Salt and pepper to taste
Coconut Cakes with Fresh Raspberry Syrup from Civilized Caveman Cooking
For the Coconut Pancakes (2-4 Servings depending on how hungry you are)
• 6 eggs
• 6 Tbsp Coconut Milk
• 3 Tsp Agave Nectar
• 1/2 Tsp Sea Salt
• 8 Tbsp Coconut Flour
• Coconut oil to grease pan
1. Combine all the above ingredients in a medium mixing bowl
2. Make sure you beat them until there are no lumps, you can do this by hand with a whisk.
3. Preheat a griddle or pan with coconut oil to about 350 degrees or a medium heat on a burner no different then you would cook a regular pancake
4. Spoon the batter on your pan to the desired size you would like
5. They won’t bubble on the top like traditional pancakes but should take about 3-4 minutes per side, you can do the spatula test and see how well it slides under.
6. Once they are complete, plate and serve with the Raspberry syrup below
For the Red Raspberry Syrup
• 12 Ounces of frozen red raspberries
• 1/2 Cup of water
• 1 Tbsp Agave nectar (optional for your sweet tooth)
1. Place the whole bag of red raspberries frozen into your food processor or blender and chop them up nicely
2. Combine those with the 1/2 Cup of water in a sauce pan and bring to a boil. Continue to stir often so the raspberries will not bubble over the pan (it happened to me, ooops)
3. Once you have boiled the raspberries until they are nice and soft after about 10 minutes, turn the heat down to low and get a strainer ready over a bowl
4. Pour your raspberries and water syrup through the strainer and push all the moisture out of the raspberries with a spoon
5. Pour all the strained water and juice back into your sauce pan and save the chunky raspberries
6. Place your sauce pan back on the stove on a low heat and add in the agave nectar and stir well
7. Continue to let your syrup simmer until you are done cooking your pancakes and ready to serve, or you can cool it off and use it cold
8. Serve with the coconut cakes and enjoy
Coconut Milk and Curry Frittata (From Everyday Paleo)
½ red onion, finely diced
2 cups fresh spinach, chopped
¼ cup coconut milk
2 tablespoons tomato paste
1 tablespoon curry powder
1 tablespoon coconut oil
Sea salt to taste
Heat the coconut oil in a medium sized skillet, add the onions and cook until the onions begin to caramelize.
While the onions are cooking whisk together the eggs, coconut milk, tomato paste, curry powder and salt. Whisk and then use a hand held mixer to make sure all the ingredients were well blended.
Add the spinach to the onions and oil and cook until the spinach is wilted.
Evenly spread the onion and spinach mixture over the bottom of the skillet and pour in the egg mixture. Cover and cook over medium low heat for 4 minutes.
Transfer the frittata to the oven and cook under the broiler uncovered for another 2 -3 minutes or until the frittata is cooked all the way through.
Slice like a pizza and serve.
The kids will love this one! Double the recipe and server for a large family or friends breakfast gathering!
from Sweet Cheeks:
Sweet potato pancakes
2 c shredded sweet potatoes ( I used a food processor and it was so easy)
1 apples shredded
1 small shallot-chopped
1 tsp cinnamon
1/2 tsp ground ginger
1 tsp lemon juice
coconut oil for frying
1-mix all ingredients together until well incorporated
2-in a fry pan add coconut oil and heat to medium heat
3-Use 1/4c to measure out the sweet potatoes pancake batter and flatten them with back of measuring cup once in hot pan.
Cook 3-5 minutes on each side until they are golden brown.
I chose to eat mine for breakfast and served them atop arugula with fried eggs. They were delicious and I will make them again. They would also be a great post WOD snack if you don’t mind eating them cold!
I am going to make these RIGHT NOW!
Cauliflower and Shrimp Fried “Rice”
1 head cauliflower (riced)
1 yellow onion (chopped)
1/2 pound shrimp
1 tbsp EVOO
spices (garlic powder, onion powder, paprika)
1. Chop cauliflower in food processor to a rice/couscous like consistency. Set aside.
2. Saute chopped onion in olive oil. Add cauliflower to skillet once onion is cooked to desired texture. Cook on high heat in order to brown “rice.”
3. While cauliflower mixture is cooking, cook shrimp in olive oil in another skillet. Add any spices you like. Once cooked, set aside.
4. Scramble 2 eggs and chop as finely as possible.
5. Once cauliflower is browned to desired consistency and texture
Preheat oven to 350.
Grease 6 muffin tins with coconut oil.
In a bowl, beat 6 eggs.
Add any meat, veggies, or spices that you like
Add 1/8 cup water for fluffy muffins
Spoon into muffin tin
Bake for 18-20 minutes (until a knife comes out almost clean).
Pull from muffin tin and server hot on plate. Add Salsa if you like
Combine 2 eggs
1.5 cups almond meal
1 pack smoked salmon
2 large zucchini (grated, liquid squeezed out)
1 tbs chopped dill
Form batter into small cakes and fry over medium heat until golden underneath and cooked through.
Serve with a green salad, side of tomato or fruit.
Top with salsa verde.
1 1/2 pounds fresh spinach
1 cup water
18 ounces of cooked chicken breasts, boneless, cut into small pieces
1/4 cup olive oil + 1 tsp
2 garlic cloves, minced
1 red onion, minced
1 red bell pepper, diced small (if not peppers, go with zucchini, broccoli, squash, mushrooms, etc.)
1 green bell pepper, diced small
12 large eggs
1/4 tsp black pepper, freshly ground
1.Wash the spinach and place in a large pot. Add the water and cook until just wilted. Set aside to cool.
2.In a large skillet, over medium-high heat, heat the olive oil.
3.Sauté the onion for 2 minutes. Add the garlic and bell pepper and continue cooking until the peppers are soft.
4.While the onion and peppers are cooking, crack the eggs into a large bowl and beat.
5.Coat the bottom and sides a large baking pan with olive oil.
6.Spread the onion and peppers on the bottom of the pan.
7.Whisk eggs and pepper in a bowl,
8.Drain the spinach if necessary.
9.Mix together the spinach, chicken and sauteed veggies.
10.Spread all on the bottom of a glass baking pan.
11.Pour eggs over veggies, chicken, spinach, and stir all to combine.
12.Place in a 375F degree oven and bake for 1 hour, or until the top is brown and the center is firm.
1tbs apple sauce
2tbs lemon juice
1/3cup almond butter
Place ingredients in a bowl except for 1tbs coconut oil and combine well.
Place some coconut oil in a frying pan on low-medium heat, and then place a scoop of pancake mixture into the frying pan.
Cook for 1min before flipping over and cooking for a further 1min on the other side
1tbs instant coffee
2tbs hot water
½ cup almond meal
2tbs apple sauce
Place instant coffee in a small cup along with 2tbs of boiling/hot water, dissolve and leave to cool slightly. When coffee has cooled, place in a bowl along with the other ingredients apart from coconut oil, combine well.
Cook for 1min before flipping over and cooking for another 1min on the other side.
Yam Turkey Hash
2 medium yams, peeled and cut into 1/2-inch pieces
1 medium apple, cored and cut into 1/2-inch pieces
1 teaspoon lemon juice
1 tablespoon coconut or olive oil
1 medium onion, chopped
3 cups diced, cooked, skinless turkey or chicken
1 tablespoon chopped fresh thyme
1/2 tea spoon Sea Salt
Freshly ground pepper to taste
1. Place Yams in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
2. Transfer 1 cup of the mixture to a large bowl; mash. Stir in lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes. 4. Add the reserved yam mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer.
3 eggs, separated
Dash cayenne pepper
Salt and pepper
Sprinkle parsley (optional)
Cut banana in half lengthways and then cut each half into 3 (6 pieces all up).
Place on a baking ray lined with baking paper and bake in an oven pre-heated to 180degrees Celsius (fan forced) until softened and brown.
The riper the banana and longer it is left in the oven, the more it will dry out.
In a bowl whisk together egg yolks, cayenne pepper, salt and pepper and a little water.
In another bowl beat egg whites until light and fluffy and soft peaks form.
Fold in the egg yolk mixture and pour into a frying pan on medium heat, with baking paper on top.
When the bottom of the eggs have cooked, turn the mixture over by placing another sheet of baking paper to the side and flipping the eggs onto it, then transfer it onto the heated frying pan and cook for an extra 2-3 minutes, or until browned on the bottom.
When omelet is cooked turn onto a plate and place banana pieces on top, sprinkling with some cinnamon and chopped parsley.
2/3 cup sweet potato, grated
½ cup carrot, grated
½ cup zucchini, grated and squeezed
½ cup green peas
½ cup almond meal
Salt and Pepper
Combine all ingredients except for the coconut oil together in a mixing bowl.
Heat frying pan on medium heat and add some coconut oil.
Make patties the size of your palm and place 2 or 3 patties in the frying pan, cook on each side for 3-4min, or until browned and cooked inside.
Bacon Wrapped Broccoli with Pine Nuts
4 stems broccoli
3 slices bacon
1/3 cup pine nuts
Pre-heat grill on medium-high heat.
Wrap one piece of bacon around the stems of each broccolini, secure in place with a toothpick.
Place broccoli on pre-heated grill, turning occasionally for 5-6min or until broccolini is tender and bacon is crisp.
Remove from grill.
While broccoli is cooking, place pine nuts in a light amount of olive oil. Cook for 2-3 min or until lightly toasted, stirring continuously.
Place broccoli on a serving plate and top with pine nuts.
Garlic Mushrooms with Bacon
2cups sliced mushrooms
3 strips of bacon, finely chopped
3tbs parsley, finely chopped
3tbs olive oil
3 garlic cloves, finely chopped
Salt and Pepper
Pre-heat grill on medium-high heat.
Place all ingredients in a bowl and combine well.
Place on grill and cook, stirring occasionally for 5-8min, or until bacon has become slightly crispy and mushrooms have slightly shriveled.
Add salt and pepper to taste.
Serve straight away.
this looks like my new favorite! Im going to add an over-easy egg and let the egg guts seep into it. Shhhh! Don’t tell Lynay!
Walnut Scrambled Eggs
½ cup freshly chopped basil
1/3 cup chopped walnuts
Salt and pepper
Whisk eggs in a bowl then place in a frying pan on medium heat, stirring continuously.
When eggs have almost cooked through, add the basil and continue cooking for a further 1min, or until eggs are cooked through.
Remove from heat and stir in walnuts before serving.
Scrambled Eggs with Mushrooms and Pine Nuts
2tbs chives, finely chopped
1cup sliced mushrooms
1tbs olive oil
1tbs pine nuts
Salt and pepper
Place oil in a frying pan on medium heat, fry onions for 3-4min or until slightly browned, remove from pan.
Whisk eggs in a bowl then place in the frying pan, stirring continuously.
When eggs have almost cooked through, add the chives and continue cooking for a further 1 min, or until eggs are cooked through.
Remove from heat and stir in mushrooms before serving.
Baked Eggs with Bacon and Spinach
Ingredient amount based on 4 servings
6 slices bacon (nitrate free)
1 5 oz. bag of baby spinach (or tomatoes, or onions, or zucchini!)
4 large eggs
Preheat oven to 400 degrees F. Cook bacon in large skillet over medium heat until crisp; transfer to paper towels. Pour off drippings from skillet; reserve. Add spinach or vegetables to pan. sprinkle with salt/pepper and toss until sauteed.
Brush ramekins with drippings. Crumble bacon. Place vegetables evenly among the ramekins, then sprinkle bacon over. With the back of a spoon, shape a well in the center of each veggie mound to make a place for the egg. Gently crack 1 egg into each well keeping the yolk intact.
Bake eggs until whites are set but yolks are still runny, roughly 14-16 minutes.
2 large eggs
1/4 cup of 100% pure honey
1 table spoon of vanilla extract
1/4 cup of water
1 1/2 cups of blanched almond flour
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1 tablespoon arrowroot powder
2 tablespoons grapeseed oil
1. In a blender, combine the eggs, honey, vanilla extract, and water
2. Process on high for about 1 minute, until smooth.
3. Add the almond flour, sea salt, baking soda, and arrowroot powder, and blend until throughly combined.
4. Heat the grapeseed oil in a large skillet over medium-low heat. Ladle 1 heaping tablespoon of the batter onto the skillet for each pancake.
5. Cook until small bubbles form on the top of each pancake; when the bubbles begin to open, flip each pancake.
Serve piping hot! Try almond butter as a topping or 100% pure maple syrup (in moderation)
Peach Pecan Scramble from Robb wolf’s Paleo book
• 1/2 peach, diced
• 2 Tbsp chopped pecans
• 1 tsp olive oil
• 2 eggs
• 1 Tbsp unsweetened applesauce
• 1/8 tsp cinnamon
Heat the olive oil in a small skillet over medium heat. Dice half of a ripe peach, and chop the pecans. Add the peaches and pecans to the skillet, stir fry for 2-3 minutes, or until the peaches soften a bit.
Meanwhile, crack the eggs into a bowl, add the applesauce and cinnamon, and beat well. Add to the skillet, mixing often. When the eggs have set, serve and enjoy.
Eggs (we prefer Omega 3 eggs, mixed with “All Whites” at a 50:50 ratio)
Broccoli – chopped into bite size chunks
Onions – chopped
Green Peppers – chopped
Avocado & Tomato – optional garnish
Warm about 1/2 tbsp of coconut oil in a frying pan over medium heat.
Start by adding the onions and green peppers, then add broccoli.
While the veggies are sauteing, you can mix your eggs and egg whites in a bowl. We typically do 4 whole eggs and about 1 cup of whites, which is the right amount for us to split.
When the vegetables are just a little tender, add the eggs/whites mixture to the frying pan.
Occasionally stir and scrape the eggs from the frying pan to scramble them.
Season with a dash of salt and pepper and enjoy!
Have fun with this meal and get creative. Add in whatever veggies you would prefer, as well as additional protein (bacon, turkey bacon, ham, steak, chicken, chicken sausage…)
Grain-Free Breakfast Burrito
Homestyle taco meat (Just the seasoned ground turkey. Grass fed beef is great too, if you prefer red meat.)
Guacamole (Brock’s Guac’)
1/3 cup free range liquid egg white, or 2 whole omega 3 eggs whisked
Hot sauce – (Franks Red Hot is fine, or you can grab any organic hot sauce that your taste buds desire. Just be sure to check the ingredients, sometimes sugar sneaks in there.)
Brown ground turkey or beef in a skillet, and season with our homemade taco seasoning.
Grease a frying pan with cooking spray, or coconut oil.
Pour egg into frying pan on medium low heat, and allow egg to cook all the way through.
Carefully remove egg from frying pan and place on a plate.
Scoop ground taco meat onto egg tortilla, and top with Brock’s Guac’.
Drizzle with hot sauce if desired.
Wrap up the burrito and enjoy
50/50 mix of omega 3 eggs and Trader Joe’s Cage Free 100% Liquid Egg Whites
Peppers (green or red)
Non-stick muffin pan or a traditional size muffin pan with cupcake papers.
Preheat oven to 400 degrees.
Saute the vegetables in a frying pan over medium heat with the coconut oil. Besides tasting great, coconut oil has many health benefits (and is also a fat-burning catalyst, because it is a medium chain fatty acid. Here is a great article explaining the health benefits of coconut oil!)
Cut off the sauteing process about half-way through cooking. The veggies will finish in the oven.
Divide vegetables evenly between your muffin tins.
Mix the eggs and the egg whites in a bowl, and pour into the tins. Only fill the tins ¾ of the way to the top – they will rise a little.
Stir the vegetable and egg mixture briefly to disperse the vegetables evenly in the tins.
Bake the egg muffins in the oven for approximately 20 minutes. Your cooking time may vary depending on the tin, the oven. Adjust accordingly.
Once muffins have cooled, store in your refrigerator for a healthy breakfast meal / anytime snack! They typically keep for about a week
Steak & Eggs
4 omega 3 eggs
1/4 onion, chopped coarsely
1/2 tbsp coconut oil
leftover steak, thinly cut
sprig of rosemary
Warm skillet to medium heat, add coconut oil and onion.
Lightly saute onion, then add eggs and scramble.
Cook over medium heat, continue to scramble until done (approx 5 minutes).
Slice leftover steak thinly, and reheat with your preferred method of choice.
Serve with the rosemary sprig on the side, and a dash of kosher salt and ground pepper.
This looks like a good simple Paleo breakfast!!!!!!!!
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