The Dawn of Paleo

Mostly Recipes with a Few Insights about Paleo Life

Paleo Summit is here!

Each day they are releasing 2 videos from paleo experts. Each is available for 24 hours. It just started today. I’m listening !!! Paleosummit.com

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Grain-Free Granola- a.k.a. Paleo Cereal

I made a huge amount of this granola.  It takes a while to make, so I figured I would make a bunch.  We started eating it with some almond milk and it is really good!  I am about to dehydrate some strawberries and blueberries to add to it, too! Ingredients:

  • 1 lb raw sunflower seeds
  • 1 lb raw pecans
  • 1 lb raw walnuts
  • 1 lb raw pumpkin seeds
  • 1 lb raw almond slices
  • shredded unsweetened coconut
  • raisins

Soak nuts in warm water and a couple of tablespoons salt for 10-12 hours.  Drain and spread on dehydrator trays.  Put in dehydrator for 10-12 hours at 110 degrees.  Coarsely chop dehydrated nuts then mix in coconut and raisins.  Store in airtight containers! YUM!

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Paleo Crab-cakes

I got this recipe from my (currently) favorite cookbook.

Crab-cakes!  These were absolutely amazing!!  I highly recommend these, a little pricey but oh so worth it!!

Ingredients:

  • 1 lb wild caught lump blue crab meat
  • 1 egg, whisked
  • 2 Tbsp mayonnaise
  • 1 shallot (i used 2 green onions instead)
  • 1 Tbsp old bay seasoning

Combine crab, egg, mayo, onion, and old bay.  Form into cakes (mine made 12-13).  Place on parchment lined pan.  sprinkle a little old bay on tops.  bake for 25 minutes at 350.  Top with mustard sauce (1/4cup mayo, 1Tbsp mustard, 1 Tbsp lemon juice, 1/8cup macadamia nuts finely ground).  Enjoy!  Oh soooo yummy!!!

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Grass-Fed Beef Liver and Onions

  Yep, that’s liver!  I never thought I’d be excited to make liver and onions… and I’ve never even tasted it!  How sad!  But now that’s in the past!  I made it tonight!

Ingredients:

  • 1 lb grass-fed beef liver
  • 2 med red onions, thinly sliced
  • 2 Tbsp EVOO
  • salt
  • 1/2 cup red wine
  • sage

Blot liver dry.  Heat a cast iron skillet and add 1 Tbsp EVOO.  Add onions and turn down heat. Add some salt and cook til they are slightly caramelized and transfer to a platter.  Wipe out pan, increase the heat to high and add remaining 1 Tbsp of oil.  Sear liver on both sides for about 3 minutes per side, or until cooked rare in the center.  Add to plate of onions.  After the liver is cooked and removed from pan, turn off heat and add red wine to pan and deglaze pan while scraping browned bits from the bottom.  Reduce wine by half (3-4 minutes).  Pour the red wine glaze over the liver and onions, sprinkle a bit of sage if desired.  Enjoy!

*When I cooked this, it looked and smelled delicious!  and we ate a little, but I think it was a texture thing… we just couldn’t do it!  We tossed almost the whole thing out!  YUK! Total fail!! Oh well, at least I tried, right?  I know that liver is crazy good for you, so with the rest of the grass-fed liver that I have, i think I will try something else… maybe I will grind it in with some ground beef??  Any other ideas are more than welcome, too…..

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Grass-Fed Beef Burgers with Red Wine sauce

This is one of the best burgers I have ever had!  It’s a very easy recipe that I got from the book Good Meat.  You will not be disappointed with this one!

Burgers with red wine sauce

  •  1 lb grass-fed ground beef
  • 1 tsp course sea salt
  • black pepper
  • 1/2 cup red wine
  • 1 Tbsp butter

Bring meat to room temp for about 30 minutes.  Form into 4 patties.  Heat a dry cast iron skillet over high heat.  Pour salt into pan.  As soon as the salt begins to pop add the burgers.  Cook on each side for 3 minutes.  Place on plate and sprinkle black pepper on them.  Pour wine in pan over medium heat.  Scraping up browned bits of meat and reduce by half (3-5 minutes).  Turn heat to low and swirl in butter.  Pour over burgers and serve.

I served these over spaghetti squash and the “gravy” was amazing on the squash.  

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Paleo Sole

This is a quick and simple fish recipe!  We are trying to eat more fish!

Ingredients:

  • 1.25 lbs sole fillets
  • 1/4 cup lemon juice
  • 1/4 tsp black pepper
  • 1 tsp olive oil
  • 1 onion, thinly sliced
  • 1 tsp dried parsley

Place fish in un-greased dish.  Drizzle with oil and lemon juice. Sprinkle with pepper.  Arrange onion slices over fish and sprinkle with parsley.  Cover and let stand for 5 minutes.  Bake at 350 for 20 min.

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Eggs in an Eggplant

We decided to try something new and different for breakfast.  I got this recipe from the Make it Paleo cookbook.  Here’s what I did:

Ingredients:

  • 1 eggplant
  • EVOO
  • coconut oil
  • eggs
  • salt & pepper

Slice the eggplant into ~1 inch slices (thicker works better for this recipe).  Drizzle EVOO on both sides of eggplant and sprinkle with salt.  Broil eggplant in oven for ~4 min per side.  Cut holes in the center of each piece.  Saute in a frying pan using coconut oil and crack an egg into the center of each slice.  Allow egg to cook for 4-5 minutes, then carefully flip.  Cook an additional 2-3 minutes, add salt and pepper and enjoy!

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Paleo Stuffed Poblano Peppers

I made this last night for dinner and it was phenomenal.  In fact, we had it on eggs for breakfast this morning… I called it huevos rancheros, ha!   It makes great leftovers, so make plenty!

Cauliflower rice:

  • 1/2 head of cauliflower
  • 1 Tbsp coconut oil
  • 1/2 red onion, finely chopped
  • 1 clove of minced garlic
  • salt and pepper

Wash and break up the cauliflower.  Pulse in food processor until it’s in small rice-like pieces.  Heat coconut oil over medium heat in skillet.  Saute the onion and garlic 4-5 minutes, add the cauliflower and continue to saute for 4-5 minutes.  Season with salt and pepper.

Stuffed peppers:

  • 6 Poblano peppers
  • 1 lb ground grass-fed beef
  • 4 cloves minced garlic
  • 2 Tbsp chili powder
  • 1 Tbsp paprika
  • 1/2 Tbsp oregano
  • 1/2 tsp red pepper flakes (more if you like spicy)
  • 1/2 tsp salt
  • 1 tsp black pepper
  • 1/2 onion, chopped
  • 1 large tomato, chopped
  • 1 tsp cilantro
  • Cauliflower rice (recipe above)

Roast peppers until skin is bubbling and black, let cool, then peel off skin and remove seeds.  Set aside.  Brown ground meat in skillet with garlic, chili powder, paprika, oregano, red pepper, salt, and black pepper.  Remove meat from heat and stir in onions, tomato, and cilantro.  Open poblano peppers and add some cauliflower rice, and meat mixture.  Fold pepper over the top.  After all peppers are stuffed in a baking dish, bake at 400 for 20-25 minutes.  Enjoy!

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Sauteed Spinach- Easy Side Dish

This is a tasty and really easy side dish.  Be aware that the spinach cooks down a ton, so when you start out with what seems like way too much, just give it a few minutes, it shrinks quickly.

Ingredients:

  • 5oz fresh spinach (~4 cups)
  • 1 Tbsp pasture butter
  • 2 cloves garlic
  • salt and pepper to taste

Melt butter in skillet, saute garlic (I grated mine directly into pan) for about 1 minute.  Add spinach and salt and pepper.  Saute until spinach is wilted.  Serves 2.

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Cholesterol and The Myths

I recently heard this guy on a podcast and I’m very impressed with his ideas on cholesterol.  His site is:   http://www.ravnskov.nu/cholesterol.htm#a  .   Below is a clip of some cholesterol facts.

Here are the facts!

Click on the blue numbers if you want references to the scientific literature

 1  Cholesterol is not a deadly poison, but a substance vital to the cells of all mammals. There are no such things as good or bad cholesterol, but mental stress, physical activity and change of body weight may influence the level of blood cholesterol. A high cholesterol is not dangerous by itself, but may reflect an unhealthy condition, or it may be totally innocent.

 2  A high blood cholesterol is said to promote atherosclerosis and thus also coronary heart disease. But many studies have shown that people whose blood cholesterol is low become just as atherosclerotic as people whose cholesterol is high.

 3  Your body produces three to four times more cholesterol than you eat. The production of cholesterol increases when you eat little cholesterol and decreases when you eat much. This explains why the ”prudent” diet cannot lower cholesterol more than on average a few per cent.

 4  There is no evidence that too much animal fat and cholesterol in the diet promotes atherosclerosis or heart attacks. For instance, more than twenty studies have shown that people who have had a heart attack haven’t eaten more fat of any kind than other people, and degree of atherosclerosis at autopsy is unrelated with the diet.

 5 The only effective way to lower cholesterol is with drugs, but neither heart mortality or total mortality have been improved with drugs the effect of which is cholesterol-lowering only. On the contrary, these drugs are dangerous to your health and may shorten your life.

 6  The new cholesterol-lowering drugs, the statins, do prevent cardio-vascular disease, but this is due to other mechanisms than cholesterol-lowering. Unfortunately, they also stimulate cancer in rodents, disturb the functions of the muscles, the heart and the brain and pregnant women taking statins may give birth to children with malformations more severe than those seen after thalidomide.

 7  Many of these facts have been presented in scientific journals and books for decades but are rarely told to the public by the proponents of the diet-heart idea. 

 8  The reason why laymen, doctors and most scientists have been misled is because opposing and disagreeing results are systematically ignored or misquoted in the scientific press.  

 9 The Benefits Of High Cholesterol


 

I am an independent researcher. No part of my research, including my websites and my books, were funded or influenced by any governmental, industrial or charitable organization.   

Webmaster Uffe Ravnskov

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Braised Short Ribs- Paleo, Grass-fed Beef

 

http://www.health-bent.com/beef/braised-short-ribs-with-figs

This meat was fall-off the bone yummy!  It was a bit of a time consuming recipe, but worth it in the end!  I served it with sliced red and yellow tomatos with olive oil and basil and some sliced avacados.  Also, made prosciutto wrapped asparagus and rainbow steamed baby carrots.  The whole meal was a big hit with my family.

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My Latest Obsessions

I absolutely love listening to Jimmy Moore and his podcast “Living La Vida Low Carb”.   He has so many intellegent and interesting people on there and I feel like my knowledge of low-carb lifestyles, cholesterol, and exercise has (at least) tripled since listening.  I highly recommend it!  (and it’s FREE!)

My other obsession is spreading the word about all the things I’m learning about this way of life.  I can’t believe that doctors are still preaching to live a “low-fat, high-carb” diet and that it’s “heart-healthy”… when it’s completely untrue, and actually the opposite!!  Just look at our population… the lower the fat, and the more “heart-healthy” grains we eat, the fatter and more unhealthy we get.  C’mon people, it’s not rocket-science!!

Finally, I just watched the documentary film “Fat Head” on watch instantly on Netflix.  If you have an extra 1hr 44min, I would recommend it.   It gets a little slow in the middle, but I promise it gets better at the end… hold out for the end!

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Coconut Flour Pancakes

These were a huge hit with the kids! We used honey as syrup. http://paleospirit.com/2011/coconut-flour-paleo-pancakes/

coconut flour pancakes

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Paleo Pudding

Ok, We tried this recipe (reluctantly) and were amazed with how yummy it was. Trust me, It’s unbelievable!

Ingredients:

  • 2 avacados, ripe
  • 1/2 cup cocoa powder
  • 1/4-1/2 cup honey
  • 1 tsp vanilla
  • 2 Tbsp coconut oil

Blend all ingredients together in blender and serve! We like ours with berries on top.

pudding ingredients

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Paleo-Omelet Burrito

The day after the Shoulder roast, I used the leftover meat and made a yummy omelet. Here’s what I did:

Shoulder steak omelet

Ingredients:

  • ~1/4lb left over steak, cut into small pieces
  • salsa (I like Herdez brand)
  • 3 eggs, beaten in small bowl
  • 1/8 cup red onion, julienned
  • 1 tsp coconut oil
  • spices: 1 tsp each: cumin,onion powder, garlic powder, paprika
  • salt and pepper to taste

Warm up meat in skillet with spices, set aside. Heat coconut oil on low heat and pour eggs into skillet. Cook the eggs slow for 7-9 minutes on low without flipping. Slide eggs onto plate and add meat and salsa. Wrap and serve. Enjoy!

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Paleo Grass-Fed Beef Shoulder Roast

shoulder steak ingredients

Ingredients:

  • 3-4 lb shoulder roast
  • 1/4 cup olive oil
  • 3 cloves grated garlic
  • 2 sprigs fresh rosemary, finely chopped
  • 2 Tbsp Marsala wine
  • splash of lemon juice
  • 1 tsp mustard
  • 2 tsp sea salt

Mix oil, garlic, rosemary, wine, lemon juice and mustard in glass dish for marinating. Coat roast on both sides with marinade. Let roast marinate for 2 hours at room temp. or up to overnight in fridge.

shoulder roast in marinade

Take roast out of fridge at least 30 minutes before cooking to let it get to room temp. Heat skillet on high heat and add salt until it “pops” in pan. Remove roast from marinade and blot on paper towel (just so it’s not dripping wet).

shoulder roast in pan

It should sizzle when you put it in pan. Cook on each side for 5-7 minutes. Let roast rest for 10-15 minutes before slicing against the grain. Enjoy!

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My First Paleo Grass-Fed Beef Dinner — Cubed Steak

Last night I made cubed steak. It was a big hit, even the kiddos liked it!

Here’s what i did… I defrosted 4 pieces of cube steak, then let it come to room temp (I
read that it was important to let meat come to room temp. Before
cooking). Then I took 1/2 cup coarse almond meal with some celery
salt, oregano, basil, garlic powder. Put it all in my little food
processor with a little olive oil until it looked like breadcrumbs.
Then I rolled the meat in it and cooked it in some olive oil for
around 3 min each side. Yum!

This was where I got the idea/recipe: http://thepaleokitchen.blogspot.com/2009/09/cube-steak.html

I am new at this… but I will start taking pictures of what I make.

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