Archive for the ‘Recipes’ Category

Creamy Paleo/Primal Chicken-Vegetable Casserole

This is my new favorite one-dish meal. It is loaded with vegetables, low in carbs, grain-free, and so tasty even the kids love it. And, if your family doesn’t eat the whole thing in one sitting, it is still delicious when reheated for lunch.


  • 2 cups sliced fresh mushrooms
  • 1 sweet red bell pepper, diced
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 2 tablespoons butter
  • 2 tablespoons potato flour
  • 3/4 teaspoon salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon black pepper
  • 1 (13 ounce) can full-fat coconut milk
  • 1 (10 ounce) package frozen chopped spinach, thawed
  • 2 cups riced cauliflower
  • 2 cups broccoli florets, roughly chopped
  • 1 lb. boneless, skinless chicken breasts or thighs, cut into one-inch cubes
  • 1/2 cup grated Parmesan cheese (optional)


Preheat oven to 350 degrees F.

In a large, covered, microwave safe bowl, microwave the cauliflower and broccoli on high for 4 minutes.

In an extra-large skillet cook and stir mushrooms, red pepper, onion, and garlic in hot butter over medium heat until tender. Stir in potato flour, salt, thyme, and black pepper. Slowly stir in coconut milk. Cook and stir until thickened and bubbly. Stir in spinach, cauliflower and broccoli, chicken, and 1/4 cup of the Parmesan cheese.

Spoon mixture into a 2-quart rectangular baking dish. Sprinkle with remaining Parmesan cheese. Bake, covered, 20 minutes. Uncover and bake about 10 minutes more or until heated through. Let stand 15 minutes before serving.

Nutrition Data for Entire Recipe

Ingredient Calories Carbs Fiber Net Carbs Fat Protein
Mushrooms 30.0 4.6 1.4 3.2 0.4 4.4
Onions 32.0 7.5 1.4 6.1 0.1 0.9
Peppers 36.9 7.5 2.5 5.0 0.0 1.2
Garlic 9.0 2.0 0.2 1.8 0.0 0.4
Butter 200.0 0.0 0.0 0.0 22.8 0.2
Potato Flour 71.0 17.0 1.2 15.8 0.5 1.4
Coconut Milk 700.0 10.0 0.0 10.0 75.0 5.0
Spinach 82.4 12.0 8.2 3.8 1.6 10.3
Cauliflower 50.0 10.6 5.0 5.6 0.2 4.0
Broccoli 81.2 15.0 9.4 5.6 1.0 8.8
Chicken 540.0 0.0 0.0 0.0 17.7 89.5
Parmesan 215.5 2.0 0.0 2.0 14.3 19.3
Totals 2048.0 88.2 29.3 58.9 133.6 145.4

Easy Paleo/Primal Antipasto

Easy Paleo Antipasto

For most of my life, the only antipasto I’d ever had in a restaurant came atop a big bed of iceberg lettuce. Then one day my wife and I ordered the antipasto at a gourmet pizza restaurant and received a delicious, satisfying dish with not a lettuce leaf in sight. What a revelation!

An even bigger revelation came when we took most of it home in a to-go container and put it in the refrigerator. I snacked on it every day until it was gone, about a week later. And I was surprised at how it tasted every bit as good after seven days in the fridge as it had that first day.

It appeared so simple to prepare that I decided to try making it myself. The resulting dish was just as good as what they served in the restaurant. Try it yourself and see what you think.


12 oz. jar of quartered, marinated artichoke hearts
12-16 oz. assorted pitted green and black olives
3.5 oz jar garlic cloves
2 oz sliced salami (I recommend Applegate Farms Natural Genoa Salami)
4 oz feta, cubed (optional)

Drain the artichoke hearts and chop each quartered heart into bite-sized pieces. Drain the olives and slice. Drain the garlic cloves. You can include them whole or cut them in half if you prefer. (Yes, garlic cloves can be eaten whole, straight out of the jar. They are mild and yummy!) Cut the salami slices into quarters. Mix all ingredients in a large bowl and serve.

The menu in the restaurant stated that their dish included a “vinegar basil dressing” but I found that by using marinated artichoke hearts and olives packed in olive oil and herbs, no additional dressing was necessary.

I recommend this as an excellent dish to bring to a party or pot-luck — especially one where you may not be able to eat the food the other guests bring — because everyone will love it and because you can make a meal out of it if necessary.

Some paleo folks might wonder about the inclusion of salami, a processed meat, in this recipe. Personally, I think salami is just as paleo as bacon, but I do recommend getting the best quality salami you can find; one without added sugars and chemicals.

If you eat dairy, try adding a cheese such as sheep’s milk feta. If want something a little less salty (this is a pretty salty dish with all those olives and the salami), try a mild cheese such as fontina or non-smoked gouda. The restaurant’s recipe included fontina, not feta.

Other things I’m considering adding to the recipe include roasted red bell peppers and chopped fresh basil. After I try those out, I’ll add a note to this recipe and let you know how it went.

Hungarian Lecso

Hungarian Lecso

I am not Hungarian, so this recipe may not be entirely authentic, but I have experimented with lecso (pronounced “LECH-oh”) enough to know what works well and what doesn’t. This is a favorite dinner recipe at our house, and I hope you enjoy it too.


1 Sweet onion, thinly sliced
2 Red, orange, or yellow bell peppers, sliced
2 Tbsp bacon fat or fat of choice
1 15 oz can diced tomatoes
1 Tbsp sweet Hungarian paprika
1/2 tsp salt
1 lb kielbasa or smoked sausage

A couple of notes before beginning. First, don’t use green bell peppers, despite what more traditional recipes might say. Red bell peppers are delicious in this recipe, while green bell peppers ruin it.

Second, I prefer sweet Hungarian paprika over smoked paprika. If smoked paprika is all you can get, it will do, but sweet Hungarian paprika is better for this recipe.

Begin by slicing the peppers and onions.

Sliced onions and peppers

Next, cook the onions and peppers over medium heat in a heavy-bottomed pot with the bacon fat, beef tallow, or your fat of choice. Olive oil or coconut oil also work nicely. I recommend cooking the  onions and peppers until the onions begin to caramelize. This can take 20-30 minutes, stirring every few minutes.

Sauteed peppers and onions

Once the onions have begun to caramelize and the peppers are nice and soft, add the canned, diced tomatoes, juice and all, along with the paprika and salt. Stir everything together and let it simmer for another 10-15 minutes.

Before serving, add the sliced sausage to the pot and let it simmer for another 10 minutes or so until the meat is thoroughly heated. It may not look like much in this picture, but it is absolutely delicious.

Hungarian Lecso

I recommend serving it over riced cauliflower. I served this last night to guests with riced cauliflower and a side of Brussels sprouts slaw from the Paleo Comfort Foods cookbook, and it was an enormous hit.

Yam and Eggs

This is currently my favorite paleo breakfast. It contains a good amount of protein, healthy fats, and even some “safe starch” carbs. It’s tasty and filling and should get your day off to a great start.



1/2 onion, chopped
1 medium yam, grated
3 tbsp coconut oil
1/2 lb ground pastured pork
6-8 eggs
Salt and pepper to taste

Start by sauteing the onion in 2 tbsp coconut oil. Cook for about 5 minutes, until the onion is translucent.


While the onion is cooking, peel and grate the yam.

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Next, add the grated yam to the skillet with the onion. Sprinkle with salt and pepper and cook on low heat, turning occasionally, for about 10 minutes, until the yam is done.


While the yam is cooking, brown the pork in another skillet. I recommend using ground pork instead of pork sausage, as sausage often contains high-fructose corn syrup, nitrates/nitrites, and other undesirable additives. By sticking with pure pork instead of sausage, you ensure you are getting whole, real food. If you can buy it from your local organic farmer who is raising pastured pigs, so much the better.

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Once the pork is browned and the yam is cooked, add the pork to the yam and let it continue to cook.


Fry the eggs in the remaining 1 tbsp coconut oil. The yam makes two servings, and I like 3 or 4 eggs per serving.


Divide the yam onto two plates and put three or four fried eggs on top of each. Sprinkle with salt and pepper to taste and serve.

Bon appetit!