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!


Great Things to do with Coconut Oil

Coconut oil has become one of my favorite ingredients in the kitchen.  LOVE the flavor my unrefined coconut oil gives to my eggs, vegetables and meats.  Hell I’ve had spoonfuls of it and it makes me feel great! And the healthy fat it provides my body is so beneficial.

And over the past few months I found out other wonderful personal benefits of coconut oil.  With research, I’ve found that not just what we put in our bodies is harmful to us, but also what we put ON our bodies can be harmful also.  Liz Wolfe at Cave Girl Eats says, “If you’re serious about improving your health from all angles, take the ‘I don’t eat crap’ mentality one step farther – start getting rid of the crap in your self-care products. What do you have to lose?”  And if you think all skin products are safe because they are on the shelf, think again.  Liz also says, “The best part, though, is the new sense of connection to your body that arises when you take your routine out of the hands of Methylparaben and Benzalkonium Chloride. There are very few laws governing the ingredients in personal care products. If an ingredient won’t kill you instantly, it can probably find its way into a PCP.  A product has only to contain CARBON to be TECHNICALLY considered part of an “organic” body product. “Dermatologist Tested” means very little. And “Non-comedogenic” simply means the product doesn’t cause comedones. Zits. Congratulations, Zit-fighting product. Your best advertising technique is to tell everyone your product doesn’t. Cause. Zits. Because if it did, I suppose we’d have a REAL problem on our hands.”

Rubbing layers of chemical-filled creams, lotions and sunscreen on our bodies goes IN to our pores.  Even the hair products we use can enter the body.  Knowing all this I have started in simple ways to change some of my daily body care habits and like all things in my life these days I have a goal to change all my body care to natural products.  I don’t eat junk anymore and I don’t want to put junk on my body anymore.  I’m going to live this Paleo lifestyle inside and out!

Since it will take some time and effort to make soap, lotions and other products, I started with the best and easiest product I could find already at home…Coconut oil!

  1. No more lotions from Bath and Body or Victoria Secret…I started spreading on coconut oil all over my body after my shower instead of lotion.  Smells delicious and my skin feels wonderful; super soft.  No more dry crusty feet or elbows! Eventually I will add some other scents to infuse into the oil.
  2. Coconut oil makes a perfect make-up remover.  I looked at the ingredients in my regular make-up remover and couldn’t believe all that went into it and the coconut oil worked great.
  3. Have you seen how expensive products for hair shine or de-frizz are?  Forget them…try a little (just a little!) coconut oil to smooth onto your hair.  Works great, well the best it can in Louisiana humidity!
  4. And for hair again, it makes a great occasional full conditioner.  Put a good amount over your hair and leave on for about 30-60 minutes then wash out with shampoo or even cider vinegar works too if you want to go very natural.
  5. For make up I use coconut oil  to put on my face before foundation and I use very little of that anymore.  I know you are thinking your skin would break-out, but believe me my skin is very sensitive growing up with acne, and it’s done wonders for my skin.  I believe eating real food only and putting good products on my skin, the appearance is much better!
  6. For the lips. Makes a nice light gloss and moisturizer for my lips. I found a small little container for my purse to put on whenever.
  7. And finally one I haven’t tried, but will (on a day off alone first…LOL) is for deodorant! says, “go with the trusty combo of baking soda and coconut oil. A swipe of oil topped with a dash of BS will leave you odor-free all day.”

That’s a start!  I’ve been searching for good recipes also for lotions, bars for soap or insect repellents, shampoos and even laundry cleaners and I have found some great ones on and if you would like to check them out.  And if you try them before I do or have recipes of your own, then pass them to me and I’ll share.

Well, I know you’re thinking I’m going hippy, but it’s more Paleo hippy…it’s the hippy that’s healthy and smells good…like coconuts.

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!