Paleo Recipes for Modern Day Cavemen

Archive for the category “Breakfast”

Banana Nut Mini Muffins

The other day I was making my paleo blueberry muffins as a dessert for my husband. I didn’t bother looking at my recipe and just decided to wing it and bake from memory. Bad idea bears.  I ended up accidentally using 1 tablespoon of salt versus the teaspoon that the recipe required. Suffice today I made salt muffins with a side of blueberries.  But the good news was I quickly made another batch of muffins so I didn’t feel like a huge culinary disaster.  This recipe uses no salt because of the self-induced trauma I went through…

Ingredients
Makes 24 mini muffins
1/2 cup coconut flour
6 eggs
1/3 cup honey
1/3 cup grapeseed oil
2/3 cup crushed walnuts (optional)
2 bananas
1 tablespoon vanilla extract

Directions

Preheat oven to 350 degrees.

In a large mixing bowl, mix all ingredients together with  a whisk – do not add the bananas until you have a smooth batter. Once your mixture is creamy smooth without any lumps, add in your diced bananas and slowly mix.

Pour the batter into muffin tins (I only have mini-muffin pans but use whatever you want!). Bake in the oven for 25 minutes.  Serve warm or at room temperature.  My husband liked this better than the banana nut bread I made awhile back. I think it’s because of the bite size nature of these mini muffins. Great for a light snack between meals or a dessert.  Enjoy!

Blueberry muffins

I used to love fruit pre-paleo. It was there and nice in theory but I would always go for some candy or junk food snacks when grocery shopping to fix any sweet cravings I had. Now with a paleo household, I feel that fruit is the foundation for delicious desserts.  I buy more fruits and vegetables than ever before and am amazed at how much they change a dish instantly.  This recipe was inspired by my sister during a recent road trip to Lake Placid  (hat tip Lauren).  When my husband craves a dessert and/or snack, this is one of the easiest recipes that I whip up to give him.  It’s delicious even for non-paleo diners!! Just be careful not to eat too many, else you start looking like a blueberry

Ingredients
Makes 36 mini muffins
1 cup coconut flour
12 eggs
2/3 cup honey
2/3 cup grapeseed oil
2 cups frozen blueberries
1 tablespoon vanilla extract
1 teaspoon salt

Directions
Preheat oven to 350 degrees.

In a large mixing bowl, mix all ingredients together with  a whisk – do not add the blueberries until you have a smooth batter. Once your mixture is creamy smooth without any lumps, add in your blueberries and slowly mix.

Pour the batter into muffin tins (I only have mini-muffin pans but use whatever you want!). Bake in the oven for 25 minutes (my husband likes them a bit on the moist side so I take them out of the oven a little beforehand).

These are great for breakfast, dessert or just a snack. Serve and enjoy!

Poached Eggs in Spicy Tomato Sauce

Day 34 of the food challenge! Less than two more weeks to go and results continue to be amazing for our friends and family.

I had a dish similar to this at a cute little cafe in Long Island City called BreadBox. It doesn’t sound very paleo but they have some great breakfast options. This one in particular is a favorite for my husband and me.  It reminds me of an amazing breakfast I had in Zihuatanejo a couple of years ago. YUM. I also like this dish because it’s forgiving on my poorly poached eggs – I can rarely make them pretty enough to serve the silver fox, Eric Ripert. But I’ll keep working on it.

Ingredients
Makes 2 servings
4 eggs
2 oz tomato paste
1 cup water
3 small tomatoes (quartered)
2 tablespoon olive oil
1 tablespoon red pepper flakes (as desired)
1/4 cup chopped onions
salt & pepper

Directions
In a medium size pan, add olive oil and sautee your chopped onions on high heat until golden brown. Mix your tomato paste and water together and pour into pan. Add your chopped tomatoes, stir until thoroughly mixed in the pan. Cover and lower heat to medium.

To poach your eggs – take water to a boil in a large pot. I find it easier to crack an egg into a small bowl and pour them in one at a time (versus putting them directly into the pot of hot water). Pour in your eggs one at a time and boil for 3-4 minutes. Then scoop then out with a slotted spoon and place on a paper towel to dry.

While you are poaching your eggs, stir the tomato mixture. The tomatoes should have softened nicely to the consistency of canned crushed tomatoes. Add some salt and pepper to taste.  To serve – put your poached eggs in a bowl and then pour your spicy tomato sauce on top. Serve and enjoy!

Note: I like to make my tomato sauce extra spicy so the more chili pepper flakes the better! The great thing is that the poached eggs will reduce the heat because the yolk of the egg will dilute the heat a little bit. The morning I made this breakfast, I also had a side of my friend Lukshmi’s Vegetable Medley. My husband thought this dish was delicious by adding that directly into his bowl of tomato sauce. Experiment and enjoy!

Kale Smoothie

Day 23 of the food challenge. I think I’ve eaten enough eggs in the past 3 weeks to turn myself into a chicken. When I need a break and want a tasty snack that does not involve a hard boiled egg – this is my new favorite go-to.  My brother first told me about a kale shake months ago and I remember having reservations (or fears) that it would taste like bitter grass.  But it’s surprisingly delicious, smooth and tasty.  The only annoying thing is that you have to break out the good ol’ blender and that’s never fun to wash. But it’s such an easy way to get your greens down!  The recipe is a random assortment of ingredients – please feel free to play with the ratios of greens and fruit. It happened to be what was in our fridge when I made it.

Ingredients
Makes 2-3 servings
1 banana
5 medium kale leaves
2 clementines
8 strawberries
1 whole carrot
1/2 avocado

Directions
Put all items in a blender until desired consistency. Best served immediately. Enjoy!

Egg and Seaweed Roll

Day 3 of paleo challenge. 

Hard boiled eggs. Gotta love ’em! During the paleo challenge – I keep a fair amount in the fridge when I need a great, quick snack. It’s perfect for those mornings when I have no time to make an omelette or anything fancy. Here’s a nice way to sprucen up hard boiled eggs (hat tip BJ).  I used the whole seaweed paper this time but that’s just because I accidently bought the wrong seaweed. I prefer these little seaweed snacks from Sea’s Gift.  Great little snack and wraps a bite sized portion perfectly.

Ingredients
Makes 2 servings
4 hard boiled eggs
0.2 ounce Kim Nori Seaweed

Directions
In a small bowl, mash up your hard boiled eggs with a fork to a desired consistency.  Then simply take your bite sized kim nori (seaweed snack paper) and wrap around the mashed eggs. My breakfast this morning was served with a turnip latke. Delicious breakfast! Next time – I’ll try to add a nice creamy avocado to the eggs. Maybe even some bacon to make it crazy. YUMBO!

Turnip Latke

Day 2 of our food challenge and I already need variety. As much as I love eggs in the morning, I get a bit tired of having them every morning for breakfast. So I had leftovers and made this as a side dish. It turned out great! Turnips are low in calories, high in Vitamin C and fiber.  Try it for a potato alternative!

Ingredients
Makes 2 latkes
1 turnip bulb
1 egg
salt & pepper

Directions
With a knife – simply cut/peel off the turnip skin. Then using a large grater, take the turnip and grate it.

Once you have the grated turnip, take a paper towel and squeeze out the excess liquid.  In a medium bowl, mix the grated turnip, egg and a pinch of salt and pepper. Mix thoroughly.

In a heated pan, add some olive oil and fry the latkes for 3-4 minutes or until golden brown on each side. This recipe makes 2 latkes so spoon out half the bowl and it makes one nice sized latke.  I loved how simple and easy this recipe is.  You can serve with some apple butter and cinnamon or chives and sour cream (if you’re lacto-paleo like me). Best served immediately.  Enjoy!

Breakfast Pizza

Just came back from France and still in awe thinking about all of the amazing food I had there, especially in the South of France. I’m not a huge mushroom fan, but my tour guide convinced me to try cepes (similar to porcini mushrooms). They were just heavenly and actually tasted like scallops! Unfortunately, they’re only available in France from what I gather, but since coming back home – I’ve been craving mushrooms. Here’s one way to incorporate mushrooms and a very simple paleo breakfast recipe.

Ingredients
Makes 2-3 servings
6 eggs
1 red bell pepper
4oz of sliced mushrooms (any kind you prefer)

Directions
Clean and dice your bell pepper. In a hot pan, add a little bit of olive oil and  saute your bell pepper and sliced mushrooms for about 5 minutes, evenly stirring until the bell pepper looks soft.

In a mixing bowl, crack open 6 eggs and stir in the sauteed mushrooms and bell peppers.  Make sure you have a small/medium sized frying pan that is lightly coated with oil and ready on the stove.  Once you’ve thoroughly scrambled the eggs with a fork, pour the mixture in your pan.  Cover the eggs and cook on low heat for 10 minutes. The eggs should rise after 5-7 minutes so don’t worry! After 10 minutes (or until desired consistency), take off heat and let cool for a couple of minutes.  Cut up your breakfast pizza into pieces and serve. Enjoy!

Zucchini Muffins

When life gives you zucchini, you make zucchini-ade! Ok fine – bad joke. 

This week, my local CSA gave me zucchini and I didn’t have time to cook it for a meal but wanted to use it before it spoiled.  So I figured – when in doubt – make muffins.  With this recipe, you can use green zucchini or yellow summer squash, as the two have similar tastes and textures.  

While I’m still reading about honey and agave sweeteners, I chose not to use either of them for this recipe.  Although some argue that honey and agave nectar fall under the paleo-approved category, the jury is still out in my mind. A few articles I’ve read say that agave is really just high frustose syrup in disguise and not truly paleo because of how highly refined it must be before we consume it.  And others argue that honey is acceptable in small doses. While I continue to do more reading, I wanted to make muffins that my anti-honey/anti-agave husband would eat so I used dates as a sweetener instead.  These muffins turned out great (and tastes like moist bran muffins – so don’t expect something very sweet).  I’ll experiment with other key ingredients but figured to maximize what’s in my fridge.  This recipe would also be great with pureed pumpkin when they’re in season to add that nice natural sweet taste. Stay tuned!

Ingredients
Makes 30 mini-muffins
6 eggs
2 cups zucchini (shredded)
2/3 cups pitted dates (approximately 9 dates)
2 teaspoons ground cinnamon
1 teaspoon apple butter
3 cups almond flour

Directions
Preheat oven to 375 degrees.

Separate egg whites and yolks and set aside. Take your raw zucchini and shred them. For 2 cups worth – I used 4 small/medium sized zucchini.  Put shredded zucchini in a strainer and press or squeeze with hands to get excess liquid out. (Alternatively you can use paper towels but I find there’s so much liquid that you’re using too many paper towels and it’s a bit wasteful.) 

Blend the dates until you get a finely chopped mixture.  In a large bowl, whisk the egg yolks, dates, cinnamon and apple butter. Once those are evenly mixed, add the zucchini and almond flour and hand mix thoroughly. Set aside.

Take your room temperature egg whites and put in a VERY dry bowl. I’m not kidding – not a drop of liquid or oil or yolk because it will interfere with the process of creating air bubbles in the egg whites.  The egg whites will expand better at room temperature so you will get bigger volume from them.

With a mixer, whisk on high until a soft peak forms and the egg whites are not liquidy.  (I tried using a hand whisk but this took forever and I felt it was a harder workout then Fight Gone Bad so to make it easier and faster – use a mixer.) Once you have a Cool Whip type of texture, fold the egg whites into the zucchini/flour batter.  I do this slowly – one cup at a time so that the egg foam air bubbles are incorporated throughout the batter.

When you are done folding all of the egg whites and batter together, spoon the mixture into mini muffin pans. Bake for 30 minutes (you can always do the toothpick test to see if it comes out clean when you poke it in the center). Serve warm or at room temperature.

You might be wondering why separate the egg whites and yolks in the first place. When baking, especially for paleo recipes, you’ll need a leavening agent since baking soda and baking powder are not truly paleo. Beaten egg whites substitute as your leavening agent to make the dough rise slightly. If you didn’t do this, that’s fine too but the muffins will be a bit more dense and less ‘fluffy’. Enjoy!

Prosciutto and Egg Cups

Hello Hump Day.  This is a quick and easy breakfast to get you through your Wednesday (or any day for that matter).  They’re my paleo version of a popover!

Ingredients
Makes 2 servings
6 prosciutto slices
6 eggs (4 whites/2 yolks)
2 cups spinach
1/2 yellow bell pepper (diced)
salt
pepper

Directions
Preheat oven to 400 degrees

Spray 4 ramekins with oil spray.  Line each ramekin with prosciutto (I find that each cup takes 1.5 prosciutto slices to line the whole ramekin. Feel free to use more or less if you want more prosciutto flavor) and set aside.  In a bowl, scramble 6 eggs (I only use 2 yolks because I just wanted a hint of yolk flavor) and set aside.

In a pan, take your diced bell pepper and spinach and sautee them. Add a pinch of salt and some pepper. Stir until the spinach is wilted.  Put the spinach and bell pepper in the ramekins and press down so that the veggies are tightly in the ramekin. Then pour the scrambled eggs in the ramekins.  Bake in the oven for 15 minutes or until eggs are the consistency you desire.  Pop the egg cups out of the ramekin and enjoy!

This is a very flexible recipe. If you want to use ham instead of prociutto – go right ahead. If you choose to use bacon – just make sure to semi-cook it in advance in a skillet (don’t put raw bacon in and don’t fully cook the bacon – it’s all about semi-cooking it). If you want to use different vegetables – have at it. I use yellow bell peppers because I love the sweetness it provides (and had way too many in the fridge). You can try leeks, scallions, tomatoes, etc.  Use your leftovers!

Leek Fritters

World Cup 2010 starts TODAY!!

For those of you as excited as me, you won’t have much time for cooking. You’ll want to focus on the games and World Cup Fun Facts.  Did you know the last time the U.S. met England in the World Cup was sixty years ago in 1950? The game came to be regarded as one of the greatest upsets in the history of World Cup soccer- the so-called Miracle on Grass.  Did you also know that the U.S. goalie, Tim Howard, who is really cute and incredibly talented – was diagnosed with Tourette’s Syndrome at the age of 9!?  Talk about rising above adversity – we have no excuse not to do grueling workouts like this.

This recipe is easy breezy and will cook up in minutes.  It’s the perfect paleo snack and can even satisfy non-paleo diners at your World Cup brunch party.  Enjoy the games!

Ingredients
4 large leeks
1/2 cup almond flour
2 eggs
1/2 tablespoon minced garlic
salt
pepper

Directions
Chop the leeks coarsely – I cut mine in 1/4 inch pieces.  Place in a medium size bowl and rinse under cold water.  I find that there’s a lot of hidden dirt in the leeks after I cut them so a quick rinse is necessary unless you like eating mud.  

Place the washed leeks in a pot of boiling water and cook for 5 minutes until tender.  Drain and set aside.  Once the leeks have cooled a bit, hand mix the leeks with almond flour, eggs, garlic, salt and pepper. Form small patties and arrange on a tray to fry.

In a large skillet, heat olive oil and pan fry until golden (usually 2-3 minutes on each side).  Serve hot or at room temperature.

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