Homestyle Paleo-Leftover Breakfast Scramble

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Two common complaints I read and hear about the Paleo diet or healthy eating in general is that it is 1) expensive, and 2) breakfast is hard. This is my favorite go to for an INEXPENSIVE and SIMPLE perfectly Paleo and macronutrient dense breakfast.

Your ingredients here will vary based on what you have in your fridge and what you have a taste for. The base ingredients are eggs (protein), meat (protein), vegetable (carb), and avocado (fat). Of course, you can leave any of these out and experiment with what you have but if you are looking for a plate of protein, carbs, and fats, try to include a version of each of these ingredients.

The key to making this simple is using fully cooked ingredients from last night’s dinner. In my example here, last night we had “burgers” (ground beef patties, no bun) and “fries” (baked sliced sweet potato) with avocado, this morning the beef, potato, and avocado are going into my egg scramble/hash. I’m also tossing in green onion because I love it.

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Chop or dice your ingredients. Add all ingredients to a bowl with one, two, or three eggs, depending on how hungry you are and how many people you are feeding.

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Mix everything together with a fork, mashing the avocado a little. Heat a skillet on medium with olive oil, pour mixture into skillet, sprinkle with salt and pepper, and stir everything around till the eggs are fully cooked.

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Top with hot sauce or ketchup if you want to, but this combination is so flavorful you will probably decide not to : ))

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This recipe makes 1 or more servings depending on how many eggs you use. You should not have leftovers, this is a way to use up all the leftovers.

Enjoy!

Have you found a great Paleo breakfast recipe? Have you tried mine? Let me know what you think in the comments below. 

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Details:
  • Prep time: 5 minutes, Cook time: 5 minutes
  • Servings: 1 or more
  • Approved for: Paleo, Primal, Gluten-free, Whole30
  • Macronutrients: Protein (eggs, meat), Carbs (vegetables), Fat (avocado, olive oil)
Ingredients:
  • 1 or more eggs, depending on preference and desired number of servings
  • Meat- leftovers or any other meat you wish to use (chicken, steak, ground beef, bacon, ham, etc.)
  • Vegetable(s)- cooked or raw leftovers or any others you wish to add (sweet potato, broccoli, spaghetti squash, onion, pepper, etc.)
  • Avocado (optional)
  • Olive oil for skillet

Instructions:
1. Chop or dice ingredients and place in a bowl with one, two, or three eggs, depending on how hungry you are and how many people you are feeding
2. Mix everything together with a fork, until egg is beaten and covers all ingredients. Mash the avocado a little as you go
3. Heat a skillet on medium with olive oil, pour mixture into skillet, sprinkle with salt and pepper
4. Stir everything around till the eggs are fully cooked

Homestyle Paleo Apple Crisp

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Hailing from the great state of Maine (The Way Life Should Be, The Pine Tree State, Vacationland), I love apple picking. Sadly, there’s not a whole lot of that going on in Florida. I’m still partial to my apple desserts however, so on Thanksgiving I experimented with a paleo version of Apple Crisp. It tasted good to me but I wasn’t really happy with it. I used eggs in the crumble to make it a little more doughy but I just didn’t really like it. I wanted a recipe more akin to the Apple Crisp I grew up with. So I tried again and this recipe I’m sharing with you is amazing. I brought it to a friend’s for dinner and it got 12 thumbs up (including Blayne’s and mine)!

The best Apple Crisp I’ve ever had used oats in the topping, it was amazing. I found some paleo recipes that substituted oats with shredded unsweetened coconut, I chose not to use coconut but check some of those out if you want a crunchy topping.

If you’d prefer to make a French Apple Pie with this recipe just add a pie crust to the pie plate, fill with the apple mix and top with the crumble. There are paleo pie crust recipes out there, I haven’t tried one yet, if you choose to use a paleo crust I’d love to hear about your experience!

**Please note that if you are trying to lose weight and eat a very strict diet, decide for yourself if you want to use sweeteners and Paleo-approved baking ingredients, such as coconut sugar, almond flour, etc. While these are better than the typical ingredients of white sugar, shortening, and white flour, they still should be consumed in moderation and treated as dessert items.

See full ingredients and instructions further down the page, here I’m going to walk you through some tips…

I use Macintosh or Cortland apples because they are soft, not too sweet, and not tart like Granny Smiths. Here is a guide for choosing good baking apples, Apple Guide.

To peel, core and slice the apples you can use an apple peeler, spiraler, or corer if you wish. Personally, I enjoy preparing apples for pie and crisp by hand. I peel using the method my Mimi taught me, pierce the skin with a paring knife and rotate the apple. I then quarter all my apples at once, core them all with my paring knife, and slice in 1/4 inch triangular pieces.

Apple crisp 1
Peel
Apple crisp 2
Quarter
Apple crisp 3
Core
Apple crisp 4
Slice

I use tapioca flour as a thickener in the filling, you can substitute with arrowroot powder, or a non-paleo thickening agent. You can also leave this out altogether, your filling may just be a little more runny.

In this recipe I substitute white and brown sugar with coconut sugar. It’s produced from the sap of a coconut palm tree and has a lower glycemic index than white sugar. Read about coconut sugar here. This is a look at the filling ingredients combined with the apple slices…

Apple crisp 5

This next step is very important… YOU MUST TASTE TEST THE COVERED APPLES. Why? Because they are freaking delicious!!

Apple crisp 6

I’m not sure how others grease a dish with coconut oil but I wear a sandwich bag over my hand like a glove and spread the oil liberally. I  just bought this unrefined coconut oil from Sam’s Club, 54 fl. oz. for $13.98. When I can’t get to Sam’s I usually buy LouAnn’s brand from Publix because its less expensive than the other brands. However, I noticed Publix is now selling their own which might be cheaper than LouAnn’s.

A note about unrefined coconut oil, it has a pretty distinct coconut flavor. Refined coconut oil is very mild and doesn’t have a taste in the final product.

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Spread apples evenly into greased dish

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At room temperature most coconut oil is gel-like, it is solid if chilled, and a clear liquid if heated. Chill your coconut oil to thicken it up, it doesn’t have to be an absolute solid.

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Add 1/2 cup coconut oil to your topping by dropping spoonfuls into the bowl.

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Cut the dry topping mixture with the oil, the same way you would cut a mixture with butter. I use this masher and it works like a dream, but you can use a fork just as well. Once the oil and dry ingredients are completely combined, fluff the mixture by scraping the masher or fork along the bottom of the bowl. This will allow the mixture to look more like a crumble.

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Cover the apple filling loosely with the crumble.

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Bake at 350 for 40 mins till the apple filling bubbles and your kitchen smells delicious : ))

Apple crisp 13

This recipe makes about 6 servings, divide leftovers into tupperware dishes for a quick snack or dessert. You can also freeze it for later. I like to take leftovers like these on the road with me for a snack : ))

Enjoy!

Have you found a great alternative Apple Crisp recipe? Have you tried mine? Let me know what you think in the comments below. 

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Details:
  • Prep time: 20 minutes, Cook time: 40 minutes
  • Servings: 6
  • Approved for: Paleo, Primal, Gluten-free
  • Macronutrients: Carbs (apple, coconut sugar), Fat (coconut flour, almond flour, coconut oil)
Ingredients:
6-7 medium (or 5 large) apples
Filling:
½ cup coconut sugar
½ tbsp. cinnamon
1 tbsp tapioca
½ tsp nutmeg

Topping:
1 c almond flour
¼ c coconut flour
½ c coconut sugar
¼ tsp nutmeg
½ tsp cinnamon
¼ tsp salt (optional)
½ c solid coconut oil (or butter if dairy tolerant)

Instructions:
1. Whisk filling ingredients together in a large bowl
2. Peel, core, quarter, and slice apples into 1/4 inch pieces
3. Add apple slices to the bowl with filling ingredients and toss or mix with a spoon (or hands) till the dry filling ingredients cover the apples
4. Grease your pie plate or baking dish with coconut oil
5. Spread apples evenly into greased dish
6. Place the all topping ingredients except coconut oil into a bowl and whisk to combine.
7. Add the coconut oil to topping mix by taking spoonfuls of the solid oil and dropping it into the mixture.
8. Cut the dry mix with the oil, the same way you would cut a mix with butter. Once the oil and dry ingredients are completely combined, fluff the mixture with the masher by scraping it along the bottom of the bowl. This will allow the mixture to look more like a crumble.
9. Cover the apple filling loosely with the crumble
10. Bake at 350 for 40 mins till filling bubbles

Homestyle Paleo-Spaghetti and meatballs

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I love noodles and pasta of all kinds. There’s just something about a warm full dish of spaghetti, a true comfort food. Luckily, if you want to avoid traditional pasta you can still enjoy spaghetti dishes by substituting with spaghetti squash (or zoodles, more on that later). Its simple to make and the leftovers can be used for breakfast the next morning, for pre-packed lunches, and as a side dish. This meal delivers carbs (squash and sauce) and protein (meatballs), round it out with a glass of almond milk (fat).

Spaghetti:

I’ve had people ask, so not to insult anyone’s intelligence but this is a spaghetti squash, found in produce next to other squashes. The one I have here is a bit pale, usually they are much more yellow. If you can’t find them at your grocery store ask an associate, they may be out or they may have some out back they can get for you.

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There are several ways to cook this squash, cooking whole takes longer. I like to halve it, scoop out the seeds, place it cut ends down in a pan containing half an inch of water, and bake on 400 for 30 minutes. I check it at 20 minutes and let it cook longer if needed. You know its done when you can pierce the exterior shell easily with a fork and you can also pull the strings apart easily with a fork. You’ve overcooked it if its more of a mushy consistency. If this is the case, move forward anyway, the final dish will have a different texture but will taste the same.

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Meatballs:

These meatballs substitute breadcrumbs with almond flour. I’ve tried it with flax meal in lieu of breadcrumbs and didn’t like it, the flax taste was too strong and made it taste too…. well, healthy I guess ha! You can add minced garlic and diced onions to your meatballs if you want, I went with the simple version here. Prepare and bake these as you would any other meatball, add all ingredients to a bowl, mix by hand, shape little balls onto a cookie sheet, and cook.

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Sauce:

You can make your own sauce, Google “paleo spaghetti squash recipe”, or you can buy one to use. Personally, I buy sauce, its faster and there are some decent sauces on the shelves if you know what you’re looking for. A few tips for finding a sauce on the shelf:

  1. Check out the ingredients. If you have no clue what something is, you probably don’t want to put it in your body. Avoid High Fructose Corn Syrup (HFCS), hydrogenated oils, and any oil that is not olive, grapeseed, or sesame. This example below has citric acid and calcium chloride, I didn’t know if this was bad or if I could live with it but I couldn’t seem to find any without these additives. Upon further inspection, citric acid keeps the sauce red by preventing oxidation of the tomatoes and calcium chloride is salt. I’m ok consuming these, you can read about these and other additives using this handy guide from Paleo Leap.
  2. Look at the Nutrition Facts. This example has 6 grams of sugar which is the lowest amount I could find when comparing to other sauces. If you are concerned about calories and sodium, make sure you know what is acceptable for you and your family. I have feelings about “total calories” that I’ll share in another post : )) But basically, not all calories are created equal.

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This recipe makes about 4 servings, divide leftovers into tupperware dishes for lunch or freeze for later. Leftover squash can be used as a side dish or for breakfast the next morning.

Enjoy!

Have you found a great alternative Spaghetti recipe? Have you tried mine? Let me know what you think in the comments below. 

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Details:
  • Prep time: 20 minutes, Cook time: 30-45 minutes.
  • Servings: 4
  • Approved for: Paleo, Primal, Gluten-free, Whole30
  • Macronutrients: Carbs, Protein
Ingredients:
1 spaghetti squash
water for pan
1 lb ground beef (or other meat)
1 egg
1/4 cup almond flour
1 tsp garlic powder
1 tsp basil
1 tsp oregano
1/4 tsp pepper
(other meatball seasonings as desired)
Olive oil to grease pan

Spaghetti sauce

Spaghetti Instructions:

1. Halve and scoop seeds from spaghetti squash

2. Place cut sides down in pan with a 1/2 inch of water
3. Bake at 375 for 30-45 mins

4. Cool until you can handle the squash then rake a fork across the flesh, pulling the “spaghetti” apart and placing it in a bowl

Meatball Instructions:
1. Place ground meat, egg, almond flour, and seasonings into a bowl
2. Thoroughly mix all ingredients by hand
3. Form whatever size balls you prefer, mine are a little smaller than a golf ball
4. Grease cookie sheet or pan by spreading olive oil with a paper towel
5. Place formed meatballs on cookie sheet or pan

6. Bake at 350 for 20 mins, cut one in half to see if its cooked through, cook longer if needed

Sauce Instructions:
1. Warm sauce stove top
Either
Make your own, here’s a simple sauce recipe to follow from Our Paleo Life. If you are making meatballs, eliminate the meat from the sauce.
Or
Buy one following the guidance above.

 

Homestyle Paleo-Garlic Mashed Potatoes (Cauliflower)

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With Thanksgiving around the corner, thought I’d share a simple substitute for a holiday dinner staple… Mashed Potatoes! My recipe includes Kerrygold unsalted grass-fed butter, so this is classified as a “Primal” dish, however you can easily customize this to fit your Paleo, Whole30, and dairy-free life by substituting the butter with 1/4 cup almond milk. Because sizes vary for heads of cauliflower, pour the almond milk in slowly and mix a little at a time. You might find you don’t need 1/4 cup, or you might need a little more, based on the consistency of the mixture.

Here are the ingredients I used. You’ll also need a large pot, baking dish, tin foil, and some sort of blending device.

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To roast the garlic I use a ramekin (small dish). If you don’t have one place the cloves of garlic on tin foil, drizzle with olive oil and wrap the tin foil sealing it shut. Place the garlic tin foil bundle on an oven safe dish or pan.

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Cut the cauliflower into large chunks, you may have to cut the pieces smaller when you process them.

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Boil the cauliflower till the stalks are fork tender, the stalks take a little longer to soften than the florets. If you prefer to steam your cauliflower in a double boiler, that’s fine too, the resulting tender cauliflower is what we’re looking for here.

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I LOVE green onion! But you can use chives or scallion stems interchangeably here. Fun fact… Green onion, chives, and scallions are not the same. Green onion and scallion are of the same genus but a scallions have a large round white bulb, green onions have a skinny narrow white bulb. Chives, an herb, are altogether different, you typically just buy the green stalks. They are not always interchangeable but as a garnish in this recipe, they are : )

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To mash the cauliflower you will need a blending device. A large-basin food processor works great but you can use an immersion blender or in my case, if your food processor crapped the bed, you can use a Ninja or Magic Bullet or any blender device. You could also use a hand masher to break up the cauliflower then a hand mixer to smooth it all out.

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Once you mix all ingredients into a smooth mash potato-like consistency, you can choose to serve as is or bake. To serve as is simply spoon into a bowl and garnish with green onion. To bake, follow instructions below. If you are dairy tolerant you can mix it up a little and top your cauliflower with cheddar or another cheese of your choosing, then bake.

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Final product… Can’t wait to share this tonight at Friendsgiving : )

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This recipe makes about 9 servings, divide leftovers into tupperware dishes for lunch or freeze for later.

Enjoy!

Have you found a great alternative mashed potatoes recipe? Have you tried mine? Let me know what you think in the comments below. 

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Details:
  • Prep time: 25 minutes, Cook time: 20 minutes.
  • Servings: 9
  • Approved for: Primal, Gluten-free; if you substitute butter with almond milk: Whole30, Paleo
  • Macronutrients: Carbs
Ingredients:
1 large or 2 small heads of cauliflower
2-3 cloves garlic
1 tsp olive oil
4 tbsp grass-fed butter or sub butter with 1/4 cup almond milk
Salt and pepper to taste, about 1/2 tsp of each
Instructions:
1. Roast Garlic: Peel excess skin from cloves, trim a small piece of the head from each clove, place in a ramekin and drizzle with olive oil. Seal ramekin with tin foil and bake at 400 for 25 minutes, then let cool.
2. Boil Cauliflower: Cut off the large stem holding the head together and remove the leaves from cauliflower. Cut head into large chunks. Place chunks in a large pot and cover with water. Cover the pot and boil till stems of cauliflower are fork tender, about 15 minutes. Drain and place cauliflower back in pot to cool.
3. Prep other ingredients: While garlic is roasting and cauliflower is boiling, chop enough green onion to garnish, and cut butter into tablespoons (pour almond milk into measuring cup if using instead of butter).
4. Mash all together: Handling hot cauliflower carefully, place pieces into food processor and process till smooth. Add butter (or almond milk), salt, and pepper to the cauliflower. Squeeze the roasted garlic out of the cloves into the mix. Blend until all ingredients are incorporated throughout.
5. Bake: Spoon mixture into a serving dish, bake at 350 until the top starts to brown lightly, 15-20 minutes.

6. Serve: Garnish with green onion and serve.

 

 

Homestyle Paleo – Shepherd’s Pie

Final product

Growing up, we ate classic dishes of casseroles and “meat and potatoes”. My mother is an amazing cook and although my eating habits have drastically changed, I still crave these Mama-made comfort foods. As it turns out, even when I eliminate the white potato, corn, and unnecessary fillers… I can still make a mean casserole! In this case, Shepherd’s Pie : )

This recipe makes about 6 servings, divide leftovers into tupperware dishes for lunch or freeze for later.

Enjoy!

Have you found a great alternative Shepherd’s Pie recipe? Have you tried mine? Let me know what you think in the comments below. 

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Details:
  • Prep time: 20 minutes, Cook time: 30 minutes.
  • Servings: 6
  • Approved for: Paleo, Primal, Gluten-free, Whole30
  • Macronutrients: Carbs, Protein
Ingredients:
3 sweet potatoes peeled and cut into 1.5 in cubes
Tbsp milk (almond, coconut, or any other kind)
1 tsp chili powder
1/4 tsp coriander (optional)
1/2 tsp cumin
half white onion diced
2 celery stalks sliced
2 carrots diced
1 Tbsp olive oil
1 lb ground beef or turkey
1 tsp pepper
1/2 tsp thyme
Instructions:
1. Boil potatoes till fork tender, drain, mash with hand masher or fork. Add milk, chili powder, coriander, and cumin, whip with hand mixer.
2. Saute onions, celery, carrots with olive oil on medium till tender
3. Add beef or turkey, pepper, and thyme to veggies until cooked through
4. Spoon veggies and meat into casserole dish and spread mash potatoes evenly on top
5. Bake 350 for 30 mins
Meat and veggie mix
Meat and veggies mix
Potato spread on meat and veggies
Potato spread on meat and veggies