Sunday Morning

Ahhh, relaxing on a chilly Sunday morning.  It doesn’t get any better than this!


3 bananas

1 Tbsp vanilla extract

3 eggs

1/2 cup whole organic coconut milk

1/2 cup chopped walnuts or macademia

1 Tbsp cinnamon

pinch sea salt

1 1/2 cups almond or coconut flour

Mix all together in blender. Use a 1/4 cup portion and make small pancakes (don’t make large because they fall apart) in coconut oil or grass-fed butter or ghee.

Top with some chopped fruit like apples, strawberries or coconut chips.  Serve with a few strips of bacon, a fried egg and a hot cup of coffee.  Enoy your Sunday!


A Day of Cooking for Eating on the Road

I’ve been very busy preparing for my road trip home this week.  By eating Paleo, I will not stop at a fast food place along the way, besides I just want to drive and get there, so I will pre-make food to eat along the way.  It’s approximately 17 hours and I always want to eat when I drive… chewing keeps you awake.

First up was pumpkin pancakes and chocolate banana pancakes.  You can see my so-called recipe on my Breakfast post a few days ago.  I still don’t have a set recipe, so for those who asked or those who wish to make it, you will need to adjust the wet and dry ingredients.  And just to advise you they are not sweet and not meant to be (no sugar, right?…has anyone conformed yet!?).  Anyway  ingredients include organic canned pumpkin, eggs, unsweetended almond or coconut milk, coconut oil, almond butter, cinnamon, spinach, flax seed, baking powder,almond and coconut flour (this is not flour, it’s just ground product and nothing else…no grains!).  For the chocolate banana, I used 3 bananas and about a half cup of pure cocoa powder (which tastes awful alone).  Cook them in coconut oil and top off with some fresh chopped fruit…Yum!  I only eat 2 because they are very filling.  Although I can’t heat them unless I stop at a truck stop, they will be great right out of the cooler

Second thing I made was turkey sausage meatballs, which are so simple to make and also the recipe is on my Breakfast post.  A pound with the other ingredients makes 16 meatballs.  I can have 4 of those and a couple hard-boiled eggs and some veggies.

For later in the day I will have a grass-fed burger or a chicken breast and some veggies.  Again eating chilled or car temp, but I like it anyway.  Cavewoman eating 🙂

Paleo beef jerky

Last up, the best part was for the first time I made beef jerky!  I used the recipe from the Latest in Paleo site and I attached the link to the recipe.  A friend of mine made it last week and I loved it and Ithought it would be a perfect snack for the road trip.  It turned out awesome except I added maybe a little too much cayenne.  And by Louisiana standards that means eyes are watering and must drink a bottle of water after consuming (maybe I should put that on the bag).  I have found a wonderful butcher, Emmett’s close to work.  He carries only grass-fed beef…actually all his meats are great quality and he’s honest if it’s not the quality I am looking for.  And Emmett is personable…gives you that old style butcher quality.  He cut the London Broil for me, 3lbs worth; cutting it the way he makes his jerky.  Next time I will ask him to go a tad thicker on the cut…just a preference.  The big part that was different from the recipe is I did it in an oven on the lowest heat…except my oven is about 80 years old and well, the numbers aren’t really there anymore and the lowest number I could see was 250 degrees so I guessed at the temp to be about 170 or so. Without a dehydrator I lined the cookie sheets with foil and laid out the meat not overlaying so it dries evenly.  Set a timer in case you are distracted.  Put the trays in on different levels.  Depending on the thickness it will take 4-5 hours.  Four hours later a big, well not that big batch of beef jerky.  I found out that 3lbs of meat when dried looks like about a half a pound! It’s a great, easy, healthy recipe if you want to try it.  Only other thing I wish I would have done was make some plain ones for the pups, but I have their treats ready for the road anyway.

Latest in Paleo beef jerky recipe

Another thing that helped me out in my food preparation and an item I will get a lot of use out of is a handheld Foodsaver.  It vacuum packs your food so it freezes better with no freezer burn and helps store better keeping it fresher longer.  It was only $20 plus the bags…this is compared to the machines, which are $80 to $130 and too far out of my price range.  If you portion food like I do it’s a great item to buy.

My new Foodsaver kitchen toy

Anyway, food is ready.  Time to pack!

Not the Same ‘Ole Breakfast

I love breakfast…a good Cavewoman breakfast! I think it should be a good hearty meal that puts fuel in my body to start my day. It gives me energy, not the kind of meal that makes you want to nap. So are you tired of the usual or ready to take the white-knuckled hold off that cereal box?  Think outside that box and eat some great tasting food that can keep you full until lunch.  On the weekdays I eat when I get to work, dragging out my containers of food.  Inevitably everyday someone makes a comment about my food…”Smells great”, “You’re eating dinner for breakfast?” and my favorite “You’re really going to eat all that!”.  The food you put in your body should be thoughtfully made and it should make you feel great.  And they should be easy.  When I plan a breakfast I usually make a few to several servings to save me time for the rest of the week.  I do the same for my lunches or when I need a quick nutrient dense meal after my workout.

I won’t put calories, or fat content, or carb content for any of my recipes.  Know the portion size you need or desire.  It’s just me and I’m on a budget so when I get home from the grocery I portion the meat in 4, 6 or 8 oz and freeze. (Next purchase is one of those vacuum pack Foodsavers).  Also, on this way of eating I eat good-sized portions of food and I am full.  Since I do not eat sugar, processed foods, grains, soy or legumes this leaves the door wide open on how much I can eat.

Here are some of my favorites and as I continue to create more or find some good ones online I will post:

Breakfast “sausage” meatballs with 2 hard-boiled eggs and broccoli

This was today’s breakfast:Turkey Sausage Meatballs with eggs and broccoli

To make the meatballs:

1 lb of ground turkey or ground pork or a combo

2 eggs (free range)

4 tbsp-approx course ground flax-seed (no breadcrumbs!)

4 good shakes of cayenne

4 good shakes of tumeric (optional

4 good shakes of sea salt or kosher salt

garlic powder, onion powder and poultry seasoning – a good amount of each

Make into meatballs and fry in unrefined coconut oil.  This makes 16 meatballs.  You can freeze them or keep them for the next few days.  Partially cook your broccoli so you can just reheat.  Top with some grass-fed butter.  And 2 hard-boiled eggs.  I usually make 8 or 10 to have available for the next 2-3 days for meals and snacks.

Other breakfast ideas:

  • Sweet Potato patty topped with bacon and a fried egg, fried in the bacon grease or coconut oil.  Season the mashed sweet potato with cinnamon, chili powder, cumin, salt & cayenne then form in a patty and fried up in the bacon oil or coconut oil. Don’t forget some veggies.
  • Green Eggs and Ham: chop spinach, broccoli, green onions, salt and pepper, saute then scramble in 2 free range eggs.  Serve over a ham steak or slices of good ham (low sodium, not processed) – homemade pesto would be great also if time and ingredients permit.
  • Pulled pork cooked with diced apples, onions and garlic and served with vegetables and top with some walnuts.  Crock pot the pork so you have quite a few meals.
  • Sweet potato hash from Everyday Paleo and she has a lot of great recipes especially if you have kids.  Here is the recipe very simple and you can use it a variety of ways.  Looks like a good snack too.
  • Another one I like from Everyday Paleo is the Paleo Apple Muffin recipe.  Have one with 2 pieces of low sodium/low or no sugar bacon and a fried egg.
  • Grass-fed beef burger or steak topped with sautéed spinach and mushrooms and an egg.  Cook the egg any you want.
  • Chili with spinach and avocado recipe:

 Saute 1 chopped onion, 6-8 garlic, 1 chopped red bell pepper, Anaheim or jalapeno pepper, celery in coconut oil and put in crock pot.

Add to crock pot approx 3lb grass-fed beef roast.

Add 8-10 sliced mushrooms and 2 tomatoes diced

Season well with chili powder (lots), cumin (lots), sea salt, pepper, garlic powder, cayenne, onion powder

Let cook overnight and it will make you about 12 servings

Serve hot over spinach and topped with sliced avocado and or a fried egg.

  • Chicken breast topped with an egg, avocado and vegetable (fried or poached) – hint for egg in a microwave: grease a ramekin and carefully break an egg inside and microwave for 20 seconds
  • Muffin Eggs – many recipes online, but basically grease muffin tins well, season and cook some beef or bacon or turkey and chop some vegetables and place in the tins.  Pour beaten eggs overtop the meat and veggie mixture almost to the top and bake for 20-25 minutes at 350 degree oven.
  • Pumpkin pancakes (or banana) recipe – I am still playing with this recipe, but here is the approximate recipe and work with it and it will be good

Makes approx 18-20 pancakes and they freeze well to take out when needed:

3 cups of almond flour or coconut flour or a combination

7 or 8 whole free range eggs

1/2 cup unsweetened peanut or almond butter (any nut butter)

1 can organic pumpkin or 2 bananas mashed

3 tbsp organic unrefined coconut oil

3 tbsp vanilla

2 tsp baking powder

2 tbsp cinnamon

1 tbsp pumpkin pie spice (optional)

1 cup unsweetened almond milk or 1 can organic full fat coconut milk

1/2 cup ground flax-seed

3 handfuls fresh spinach

1/2 tsp salt

Put all the ingredients in a blender until it’s pancake batter consistency.  Adjust with wet or dry ingredients.  Refrigerate for about 30 min to set.   With coconut oil heated in your pan, drop by 1/4 cup full into hot oil and flip as you would a pancake.  They are not big, but 2 or 3 will fill you up.  Top with a tablespoon of organic unsweetened apple sauce or diced apple or any seasonal fruit and a couple of pieces of bacon.

There is many more recipes you can find online or just be creative.  Basically breakfast doesn’t have to be what you think it should be…just use real whole ingredients, plan and cook ahead when you can, make it satisfying and most of all enjoy your food!

If you have any good ideas for breakfast that would follow this plan, please let us know!