Trying to get my health back. Keto is the life for me.

Posts tagged ‘Primal’

Real food with vegetables for breakfast.

Hash browns, I love them, but according to some, white potatoes are not Paleo.  I have my own thoughts on that, but they are a night shade and those tend to cause me issues, some more than others.  I wanted something, not a sweet potato to try instead.  Spaghetti squash to the rescue, again!  I will have to say I was very happy with my results.  They were not at formed as the potato, but they worked and what I cooked them with made them taste awesome!  I will try and tweek them out a little more to see if there is a way to help them keep their form better.  Maybe using the dehydrated spaghetti squash would work better. 

I made the “hash browns” to go with my eggs and bacon.




1 cup cooked spaghetti squash

2 shallots chopped

1/2 tsp garlic ( I love garlic)

salt and pepper to taste

bacon grease to cook with

melt bacon grease in a pan, add chopped shallots, cook until just tender.  Add chopped spaghetti squash,garlic,salt and pepper.  Cook until browned.

They do try and fall apart when you put them on the plate, but they are darn tasty!!

ImageTrying to make them square.

ImageNice and brown


If you try these and are able to keep them from falling apart let me know how you did it. If you try them and just want to let me know what you thought, please do.  All comments welcome, I love feed back!



I have been a huge slacker! Back to basics J.E.R.F. Just eat real food!

I was really good about posting on my 21 Day sugar detox, then I got tired of posting.  I did make it through the whole 21 days, then Thanksgiving with my family in Arkansas.  I pretty much bailed out on just eating real food and I feel like crap!!  I am sorry I stalled out on posting what I ate and went through on my 21 DSD, but I am doing it again.  I will start January 6th with the groups.  It is the first Monday of the month.  In celebration of that I am eating real food today!  It’s not 21 DSD compliant unless you work out or are pregnant or nursing.  I am none of the above!!  I will attempt to purchase the new 21 DSD cook book, but since funds are low, it may not happen in time for the start.  Okay, here are my breakfast pictures below.

ImageHomemade organic apple sauce sprinkled with a touch of cinnamon.  I took all the apples I had and chopped them up, put them in my crock pot and let them cook on low over night.  Nothing added to them at all, skins left on.  I let them cool a little and put them in my Blendtec blender on the soup setting.

ImageFarm fresh eggs and bacon with sweet potato hash browns.  Cooked in, yes bacon grease!!   J.E.R.F. = Just eat real food.  I really need to stay focused on that!!!

21 Day Sugar Detox or 21 DSD starts on Monday, November 4th

I have been waiting, patiently waiting ( o.k. that’s a lie 😉 ) for my new book to get here.   And guess what, it came today!!!!!!!!



I am really excited about this.  I am going to do a review on this and I even asked for permission from Diane Sanfilippo BS, NC.  She said yes WHOO HOO!!!!!!!  I know most bloggers just do it, but I wanted to be courteous and ask first.   I had thought I would start my 21 DSD on November 1st, but while reading the book ( yes I can actually read) it actually says they start as a group the first Monday of every month.  Strength in numbers I say and what’s even better is I have joined up with a few people on face book for support as well.  There seems to be a huge amount of people doing this, have done it and are doing it again .  There are three different levels and the book really lays it all out for you.  There is even a test to find out where you need to start.




The recipes in the book are in one word WOW!!!



ImageI know these will be made my first weekend on the 21 DSD.  

This is a preview of what is going to be taking place over the next 21 days, only 3 weeks.  I will be posting how I’m feeling, what’s going on and some recipes and helpful hints. 

As always if you have any comments about the 21 DSD, you’ve been there and done that, hints, tricks or anything, please feel free to comment.

All things pumpkin, yes it’s that time of year!

mms_img-1304970929 (1)

I was messing around in my kitchen the other day and fell into a tasty and satisfying Paleo/Primal treat.  It’s very easy and has only a few ingredients.  Pumpkin Maple spice Chia pudding.  It makes a great evening snack and a awesome breakfast, just add a side of bacon!  I know it make a great breakfast because I am eating it for my breakfast right now.

With out further adieu here is the recipe and some pictures for your enjoyment.  As always if you try it please leave me a comment on how you like it and if you added any extra’s.


2 TBS Chia Seeds 

1/4 – 1/2 tsp pumpkin pie spice

1 cup coconut milk ( I used Trader Joe’s reduced fat)

6 TBS pumpkin puree

1 – 2 TBS Grade B Maple syrup

Mix coconut milk, maple syrup and pumpkin together well. Add Chia seeds and pumpkin spice and mix very well, making sure Chia seeds don’t clump.  Put into a glass Mason jar and chill over night.  I added pecans and Enjoy Life chocolate chips to mine.


Poached Salmon with a lemon,dill caper sauce. Primal

This is the only way I can get my DH to eat Salmon. It has dairy in the recipe *gasp*

This is the most tasty fish recipes I have stumbled across in my kitchen chemistry. I use wild caught Salmon that I stock up on whenever I find it on sale and Whole Foods Market fish mongers are wonderful and remove the bones for me. I make my lemon dill caper sauce in the morning so the flavors have plenty of time to marry.    I start with 1 pound of thawed or fresh salmon and sprinkle just a touch of sea salt, ground black pepper and dried dill.

Ingredients for the poaching

1 cup of white wine

3 cups water

juice of 2 lemons and their zest

4 sprigs of fresh dill

2 minced cloves of garlic

1/8 tsp sea salt

Put into pan and bring to a rolling boil.  Place salmon gently into poaching liquid while it boils, bring back to a boil and cook until it reaches your desired doneness of medium, well rare which ever you prefer.

Ingredients for the lemon dill caper sauce

1/2 c homemade mayo

1/2 c Greek yogurt

4 TBS Capers drained

juice from one lemon ( 3 TBS)

1 1/2 to 2 TBS finely chopped fresh dill

salt and pepper to taste

Mix together well and put in a covered container.  Place in fridge until you serve the salmon. Spoon over the salmon and enjoy!




Valentine’s Day Tasty Paleo Friendly Treat

Orange cranberry scone with bacon

Orange cranberry scone with bacon

I wanted to make a epic Valentine treat for my husband and not feel bad about feeding it to him. So my search began. He’s not a big fan of chocolate, but I am and this is for him not me.

Orange and cranberry  is one of his favorite flavor combos, I used to make him orange cranberry bread, pancakes, and anything else I could think of. I decided on scones, not too sweet, but pastry-like. It seems a lot of different people make scones, cranberry, orange, lemon, blueberry, but with my days of searching I didn’t find a cranberry orange one. That makes me happy because I made an epic cranberry orange scone that two of my poor friends had to be tortured with by trying it.  Friend two said I had the texture down perfect and you would think it was a regular SAD (Standard American Diet) scone. The recipe will follow the pictures. If you don’t use dairy you could sub the Ghee for coconut oil in the glaze and it would turn out just as good.



Pre-heat oven to 350

Ingredients for scones

2 cups almond flour/meal (skinless/blanched)

1/2 tsp Himalayan sea salt

2 tsp baking soda

1/4 cup Arrowroot flour

1 farm fresh egg brought to room temperature

1/4 cup melted coconut oil

2 TBS Grade “B” maple syrup

zest from 1 orange

3/4 cup dried cranberries

Mix dry ingredients together in a medium bowl and set aside

In medium bowl add egg, maple syrup, melted coconut oil (make sure it’s not hot), mix with hand mixer until well blended. Add wet ingredients to the dry and mix well. Mixture will be very wet and sticky, add orange zest mix well, add cranberries and mix well. Add an additional 2 TBS of Arrowroot flour to help dry batter out and make it less sticky so you can handle it easier. Form your batter into a ball and place on a cookie sheet lined with parchment paper, flatten slightly. You want to cut your flattened ball into eight pieces, I used coconut oil spray on my knife to help the knife slide through the batter better. Bake at 350 for 20 minutes or until just turning golden brown. Cool on cookie sheet with a cooling rack. While your scones are cooling make the orange honey glaze. Don’t eat a warm scone, even though you will be tempted by the orange cranberry smell. (full disclosure, I ate one)

Ingredients for the glaze

4 tsp Ghee melted

4 tsp raw honey

zest from 1/2 orange

Mix honey, and ghee together very well.  Add orange zest and mix well. I heated mine a little to help the flavors marry. Let the glaze cool until it gets a little thick, drizzle 1 tsp over each scone, then add a little more to each scone. If you don’t do dairy you may substitute coconut oil for the ghee.  If you don’t have ghee and do dairy use unsalted grass fed butter. You can also sub honey for the maple syrup.  If you make these, please leave me a comment and let me know how they turned out for you.  Please notate if you tried any other fruits or zest like lime or lemon.


Paleo creamy mushroom beef soup, dairy free

I went to the store today because I got inspired on one of the face book pages I visit.  I went to go get mushrooms to make a soup. I walked into the produce section and I saw the most amazing sight, local cauliflower. This head of cauliflower was no ordinary head of cauliflower, no sir. It had to weigh almost ten pounds and that is no fish story! I made a new soup and three other dishes using one head of cauliflower .  It’s cold and dreary here in BIG “D” so I had soup on the brain and I am quite pleased with how it turned out. Creamy just like it had dairy, but there is no cow juice in it ;). I had to leave out onions because DH doesn’t like them, they really would have put this soup over the top!

The recipe is as follows;

1 head of cauliflower

4 cups of bone broth of your choice

2 tsp. garlic

1/8 tsp Thyme

1/2 to 1 cup coconut milk or nut milk of choice

Himalayan pink sea salt and fresh ground pepper to taste

1 pound ground grass fed beef or ground Bison

3 Portabella mushrooms

Rinse cauliflower well, remove leaves and large stems, cut into small pieces, put broth into dutch oven or soup pot and add cauliflower, cook until very tender and falling apart. Brown meat , when done remove meat from pan and add mushrooms, saute mushrooms in meat drippings.   Blend cooked cauliflower and bone broth until creamy ( I use a stick/immersion blender) , add garlic,thyme,sea salt and pepper. Slowly add coconut or milk of choice to cauliflower mixture over low heat until desired consistency is reached, add cooked ground beef and mushrooms and simmer for 10 minutes. Let sit for about 15 minutes and enjoy a nice hot steamy, creamy bowl of warming soup. I did not use the whole head of this cauliflower in my soup, it weighed close to 8 pounds.ImageImage

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Happily Uprooted

Eat well, Travel often: Living and learning on the road!

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Living, moving & eating well in Portland, Oregon

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Living the Paleo life on the road and on a budget!