Category Archives: Breakfast

No-oat Oatmeal

One of my favorite fast morning meals is No-oat Oatmeal!  I have an old recipe, but I wanted to update it. It’s fast, it’s easy, and it’s a great meal.   I will typically process a bunch of walnuts w/ cinnamon and put it in a container.  I use it for pie crust, in addition to my morning meal. With this breakfast, I will usually have a couple pieces of bacon or other meat, plus a vegetable like asparagus, brussel sprouts, or okra browned on the stove top.  Find your morning veggie!

Walnuts and Cinnamon ground up in my food processor

This is 3 or 4 batches. I use it in “granola” recipes, pie crust, and no-oatmeal.

Original No-oat Oatmeal

1/3 cup walnut (finely ground w/ cinnamon added to it)

1/2 banana (the more ripe, the sweeter it is.  Use your older bananas)

1 egg

squirt/dribble pure vanilla extract (not imitation!)

1/4 cup coconut milk (i’m only guessing. I just don’t want it too liquidy)

How to: Stir it.put it in the microwave for 1 minute. stir it. put it in the microwave for 30 seconds. Once in a while I’ll take a couple strawberries and slice it thinly or dice it into small pieces and add it on top and add a little more coconut milk.

Pumpkin No-oat Oatmeal

1/3 cup walnut (finely ground w/ cinnamon added to it)

1 Heaping spoonful of Pumpkin puree

1 egg

1/4 c coconut milk (i’m only guessing. I just don’t want it too liquidy)

squirt/dribble pure vanilla extract (not imitation!)

optional: a squirt of honey

How To: Stir it.put it in the microwave for 1 minute. stir it. put it in the microwave for 30 seconds.

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Egg and Pesto Stuffed Tomatos

It’s that season to use up the thousands of tomatoes growing in your garden.  Try this recipe! I haven’t tried it yet, but I’m salivating just thinking about it!Egg and pesto stuffed tomatoes

Ingredients

  • 6 large tomatoes;
  • 6 eggs;
  • ½ cup extra-virgin olive oil;
  • 6-8 romaine or boston lettuce leaves;
  • 1 garlic clove;
  • ¼ cup fresh parsley;
  • ½ tsp sea salt;
  • 3/8 tsp freshly ground black pepper;

Preparation

  1. Begin by making the pesto. Tear the romaine leaves into small pieces. Add the romaine, garlic, parsley, salt, pepper and olive oil to a blender or food processor. Process well until you obtain a pesto consistency.
  2. Preheat your oven to 400 F.
  3. Remove the core of tomatoes by cutting out a large cone from the top of each one with a paring knife. Using a spoon, remove all the pulp and seeds.
  4. Place the tomatoes, face up, in a 9” baking dish. Fill each with the same amount of pesto; however, be sure to leave enough room for the egg as well. Crack an egg into each tomato.
  5. Season with additional salt and pepper to taste, place in the preheated oven and allow to bake for approximately 20 minutes.

P.S. Be sure to check out the Paleo Recipe Book. It’s a cookbook I’ve created to help you cook the best food for your health. It contains over 370 recipes and covers absolutely everything you need.

I don’t know about you, but I’m a major fan of pesto. Here are some options for more pesto recipes

Parsley pesto

basil pesto (w/chicken dinner)

Mediterranean Mint and Parsley Pest0


Integrate Paleo in your Lifestyle

I get this often, “I’m trying to eat Paleo, but I’m hungry all of the time.”  I’m not a nutritionist.  I’m only providing information that I’ve read and believe, including some tips from my personal experiences.  Before Paleo, I struggled with being hungry within a couple of hours of eating and craved sugary foods in the afternoon primarily around the time when I “hit a wall” in which I became extremely tired and grumpy.  I always felt bloated. For up to 8 hours after eating, my lunch/dinner wouldn’t digest right, and I could feel the food sitting at the back of my throat. In addition, I didn’t have a regular bathroom schedule.  I never thought that grains are low in vitamins and minerals or that they were the root of all my problems.

When I decided to take on Paleo, I also realized I was hungry all the time.   I wouldn’t eat much veggies with my meals, and never at breakfast, so I relied on paleo snacks throughout the day.  It was impertinent that I increase vegetables and that was a challenge. Vegetables used to make me gag, really.  But, I just kept truckin exploring new vegetables and googling how to cook them.  A year later I’m eating a variety of veggies. I CRAVE them. I LOVE them. When you stop eating sugar, salty, and processed foods your buds will experience the real flavor of vegetables.  When I eat a sweet potato now, it’s perfectly sweet.  The other day I added a marshmallow ( why? I have no idea. It was dumb.), my dinner was so unsatisfying and the bold sweetness didn’t allow me to enjoy my brussel sprouts or chicken.  I guess I do these things to live and learn.  I learned that my meal was more satisfying without it.

You’re hungry all the time, too? Usually it’s because you aren’t eating enough, and perhaps, you are eating a meal that is unbalanced in veggies, fruit, proteins, and fats.  Sometimes I hear or read that you’ll have just a salad or egg whites and an orange.  Salads pre-packaged with meat usually include about 1 oz. of meat (NOT ENOUGH for you).  I have experience with the Zone Diet prior to Paleo and that helps me determine how much meat (3-4oz), veggies (usually 2-3 different veggies and servings that I can fit in my hand or more), fruit (if you are trying to lose weight, limit your fruit intake to maybe 1 a day. So cut your apple up and have 1/3 in the morning, 1/3 at lunch, and 1/3 for snack or dinner), and fat (1/2 avocado, a handful of walnuts/almonds).  We have many Zone books at the gym, you can check them out (or google it) and you can figure out your portions for your body size/activity level.

Below is an example of what I eat throughout the day:

Breakfast (anywhere between 6-9am): Eat when you are hungry. A breakfast like this can hold me over for as long as 7 hours without feeling low in energy or extremely hungry, plus, I don’t get cravings because I don’t eat sugar in the morning (i.e. cereal, oatmeal, bread in general).

  • 2 eggs cooked in olive oil
  • 4 strips of bacon
  • 5-6 asparagus chopped
  • 7-8 chopped okra
  • 3 strawberries diced

Lunch (anywhere between 11am-3pm):

  • 3-4 strips of chicken (or 1 breast)
  • Cook up 1/4 onion and 3/4 a bell peppers on the stove top (the night before or morning of, and I chop and save the rest for eggs another morning)
  • guacamole or avocado.
  • It’s not enough veggies, so I cook 7-10 asparagus on the stove top w/ olive oil.

Snack (Sometimes I’ll have a snack in the afternoon. Because of gym responsibilities, we typically sit down for dinner around 10pm) : a grapefruit/almonds or walnuts/raisins or hardboiled egg/almonds or almond butter/celery are great snacks.

Dinner: (We don’t skimp on dinner just because it’s late): Paleo Spaghetti. I eat about 3/4-1/2 of a spaghetti squash w/ LOTS of meat sauce. Shaun eats about 1/2- 1 1/4 of spaghetti squash, also with lots of meat sauce.   Instead of baking the squash, I put it in the microwave w/ 1tbs water covered with saran wrap for about 5 minutes. It’s perfect.  I can’t find Pomi anymore, so I found a spaghetti sauce called Cucina Antica and it’s ingredients are pure.  It’s a little salty, though.

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Some things to help you stay full longer:

  1. Every meal should include protein/carb/fat:  for a small, active woman a meal is 3-40z of meat, 2-3 different vegetables, olive oil for baking.
  2. Avoid whole fruit as your snack.  Cut it up into pieces and eat it throughout the day.  Protein and Fats will help you stay full and still restore energy for workouts.

Paleo Pancakes

You need to go to Sahara Mart or Amazon.com and purchase coconut flour.  These pancakes REALLY hit the spot on a lazy Sunday.  This recipe is from The Primal Blueprint with a few additions from me.

quickpaleo1 Paleo Pancake Recipee

3 eggs

3Tbs melted butter/oil (I think I leave this out, too)

1/4 cup plus 2Tbs coconut milk

1/2 tsp honey (I left this out)

1/4 cup Coconut Flour

1/4 cup almond flour (the best kind is the non-bleached, finely ground flour. Sahara Mart and Trader Joes has the kind I like)

1 tsp baking powder

1/2 cup or so of water (i left this out)

1tsp vanilla

optional: 1 Tbs (we like cinnamon)

Optional: half a banana

optional: some almond butter

(from my head, not the book)

First, turn your oven on Medium Heat and pre-heat your oven to Keep Warm and put a plate in it.  Then, mix all the wet ingredients.  You can mix the dry ingredients in another bowl, I just don’t because that means I have more to wash later.  I didn’t add the honey because I’ll usually top it with some honey; I just don’t need it inside my pancake.  I also leave out the water because I just keep pouring Coconut Milk (or almond milk since it’s cheaper to purchase and you can hardly taste the difference) until I get the consistency I want. I don’t measure it out precicely 1/4 cup + 2 Tablespoons because, again, it’s more to wash. It’s really no big deal to just pour away.  You don’t want it too runny, but I also don’t like it very thick.  You will find this will cook similar to regular pancakes.  The bottoms should turn golden brown.  I like to top it with some type of unsweetened apple butter or pumpkin butter. Maple syrup and honey are also fine.  Use these in moderation – you should not have soggy, sugar-drenched pancakes.

To be honest, as the cook, I like to eat my meals with “the family” (me and shaun).  So I definitely will keep the pancakes warm in the oven until my whole meal is finished.  We usually have 5-6 pancakes each, plus a few strips of bacon or ham and 1-2 eggs.


Food (on the go)

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Within minutes we can have a full meal, unlike the old days where everything was cooked over a wood burning stove.  We live in a time in which everything is convenient.  We wake up 30 minutes before we have to be at work and skip breakfast. Lunch is  Lean Cuisine (crap in a box).  Dinner is eating out and you skip your exercise because, lets face it, you had a really long day.  A handful of excuses can be made about why things need to be convenient for you and why you can’t do this or can’t do that.  At the end of the day it’s about taking control of your life, prioritizing your responsibilities, and managing your time appropriately.

For today, however, I wanted to discuss some options for my fellow followers of the paleo challenge.  They are ALL going out of town during the paleo challenge!   Talk about putting them to the test!  Below are some helpful tips on how to get by.  By the way, you are going to need baggies or plastic containers, and maybe a chilled case.

Snacks: these are your best friend when traveling.  Pack some for coming, staying and going!

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  • baby carrots or papa carrots. You can munch on all sizes.
  • celery and almond butter with raisins. You can prepare them in advance and store them in a container, or keep them separate and nibble as you wish.
  • Please bake some cinnamon roasted almonds and pecans. It’s for your own good. It takes under 5 minutes to prepare and under 15 minutes to bake.
  • Fruit: grapefruit, berries, apples. Yum. Don’t have TONS of fruit on the road as it might spike your cravings for more things even when you aren’t hungry.
  • Small baggie of dates. We like these once in a while but they are definitely high on the glycemic load. Eat a date if you just want a small sugary thing.
  • Walnut Brownies. This is a no-guilt, on the road, must have.  It’s just enough chocolate, just enough sweet to last you the weekend when you just need a little nibble of something.
  • Hard boiled eggs. Perfect protein on the go.  Put em in cold water. Bring to a boil. Let them sit off the burner covered for 15 minutes.  I’ve never made really good hard boiled eggs, but i’m getting better.

Breakfast: maybe you are a breakfast person like me, or maybe you are not.  Don’t force breakfast.  Eat when you are hungry.

  • Staying in a hotel. Before leaving on vacation, you needed to have made a lot of walnut/pecan meal with (or without) flaxseed and cinnamon.  All you need for a morning breakfast is  1/2 cup of your nut meal already prepared w/ cinnamon, 1 egg, 1/2 banana (but bring the whole thing), almond/coconut milk (maybe coffee since it’s already in your room? try it?)  ITS SO EASY TO PUT IN A BAGGIE AND TAKE ON THE GO. DO IT.
  • Eggs and bacon is smart. You got it everywhere.  It’s ok to ask for broccoli in the morning.  Just try it.
  • Coffee is fine. Just don’t drink 12 cups.

Lunch: When you are on the go during lunch, don’t think you have to have a full square meal at lunchtime.  I will often graze between breakfast and dinner with snacks.  This is usually because I have a late breakfast, catch up on work, clean up a bit, go to the gym for a few hours, and have a late dinner around 9:00pm or later.  Here are some on-the-go tips for lunch.

  • before you leave, cook up some thin chicken strips.  Make enough strips to last you your road trip, or even the next day’s midday lunch if you know you’ll be busy.  You can have a couple strips with a handful or two of nuts and you’re good to go for quite a long time.
  • You can really make any meal in advance and go to a truck stop and use the microwave.  Make paleo chili the day before and put it in a couple of containers. YUM!

Dinner: I don’t know about you, but dinner always ends up at a restaurant.  You may have read a previous post, but I’m going to recap what to look and ask for at a restaurant. Chances are, when you make good, confident choices, your friends are going to feel bad about theirs.  And sometimes, this helps you feel good about yours.  Don’t let their snickers or comments sway you from your healthy habits.  Often times they are jealous because they don’t have the self control that you have.

  • Look for Meat
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  1. Steak. It will usually only include pepper and it’s no big deal, really.
  2. Fish.  Sometimes fish comes with seasoning which is okay. You have to get the details, though.  Ask for it to come without garlic butter, corn salsa, or whatever crap is on it.
  3. Burger! This is the option I choose most.  I can load it with grilled veggies and extra bacon.  Sometimes it really hits the spot.  To make the meal more satisfying, order it with a salad and mix the two together.
  4. Chicken.  I can confidently say I never get chicken from a restaurant.  Most of the time it’s because I’d rather have a juicy steak or a lean fish.  It’s also because the chicken is usually marinated in stuff that’s sugary and gluteny.
  • Look for vegetables. You are always going to have to ask them to keep the butter off.
  1. Substituting.  If your meal comes on a bed of rice ask your server what you can get in place of it.
  2. Salad.  If you get a regular meal that comes with fries, upgrade to the salad.  Forget the money. You know its the right choice.  Eat it with oil and vinegar.
  3. Sides. Your going to have 1-3 sides that are typically acceptable.  It’s usually a salad, broccoli, or mixed vegetables.  A sweet potato is fine from time to time. You want it plain because it’s awesome the way it is.  They are usually REALLY TASTEY at restaurants, moist and sweet.

Things to ask:

  • How big the portions are.  If you are hungry, sometimes you’ll get 5 little pieces of broccoli.  If your spouse is with you, he might need two portions of broccoli. Logan’s Roadhouse will give you 2 sides with your steak.  I chose a salad and  1 veggie skewer.  It’s like 2 button mushrooms, 1/2 tomato diced, and 2 slivers of zucchini!  Although it was tastey, I eat 5x more vegetables than what that stick had to offer.
  • Does it come with butter AND can I have it plain.
  • What can I get instead of….(insert fries, potato chips, rice, beans, corn, etc. here)
  • create your own meal.  IF you don’t see something on the menu, ask if you can can have steak and vegetables on top of romain lettuce and see what they do.   They usually want to work for their money, and it should be fine.

Why Can Some People Eat Anything They Want and Never Gain a Pound?

Marksdailyapple.com is the website of The Primal Blueprint author,  Mark Sisson. Click the link to read up on this!

The following are both actual and paraphrased versions of questions [M. Sisson] regularly gets from readers:

  1. If grains are so bad how can you explain the leanness and good health of Clarence Bass?
  2. How is it that this guy can eat 30 bananas a day and not gain weight, or this guy can eat nothing but potatoes for 60 days and lose 20 pounds?
  3. How do the Kitavans or Okinawans maintain good body composition despite a higher carb diet?
  4. Mark, how were you able to maintain a low body fat percentage despite eating a half gallon of ice cream a day?
  5. Why can my brother eat anything he wants and never gain a pound?

These questions all bring to mind one of the main principles underlying the Primal Blueprint, which is that ultimately there are no right or wrong answers in life, just choices we make based on what we think we know or what we believe to be in our best interest. I happen to think we here at Mark’s Daily Apple have hit upon a range of choices within the Primal Blueprint – based on what we know about evolution and epigenetics – that can bring out the best in our health, fitness and energy. We seek to optimize our individual genetic potential using these principals and to literally influence gene signaling. Of course, there are other ways and other choices to get lean, some of which might even get you close to healthy if you do everything right. Me, I want the option that gets me the fittest and healthiest with the least amount of pain, suffering, sacrifice, discipline and calorie-counting possible.

The truth is, if you never undertook to live a Primal lifestyle, the chances are still pretty good that you might enjoy a “relatively comfortable” existence for a substantial part of your life – until the wheels inevitably started to fall off. Millions of people around the world “get by” just fine in their obliviousness on the SAD (Standard American Diet), only 10 or 30 pounds overweight, a little arthritic, maybe some GERD for which they gladly take a pill. Some people even appear to thrive for a while on less-than-ideal diet and exercise programs. Even I did “adequately” on the Conventional Wisdom plan for a long time, and I’m pretty sure I’d still be doing reasonably well today had I not adopted this PB strategy myself. Of course, I’d be a little more decrepit and arthritic, less energetic, a little weaker and sick more often, and I’d probably still have IBS. And if I didn’t know any better, I’d think all that was normal for a 57-year-old man, so I might even label myself “content.”  keep reading…

~

Tired of Eggs in the Morning? Try Oat Free Oatmeal

Ingredients:

  • 1 small handful of walnuts
  • 1 small handful of pecans
  • 2 tablespoons ground flax seed
  • 1/2 – 1 teaspoon ground cinnamon
  • 1 pinch of ground nutmeg
  • 1 pinch ground ginger
  • 1 tablespoon almond butter
  • 1 banana, mashed
  • 3 eggs
  • 1/4 cup unsweetened almond milk (add more if you prefer it a little runny)
  • 2 teaspoons pumpkin seeds
  • 1 handful of goji berries or fresh berries

Instructions:

1. Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside. (you can save time by doing this step on a lazy sunday and storing it until later)

2. Whisk together eggs and almond milk (Doug uses a Blender Bottle) until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.

3. Stir in the nut mixture. Microwave or gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. In both cases, stir the mixture frequently as it cooks.

Sprinkle pumpkin seeds and berries on top. Add more almond milk if you want. Lick the bowl clean!