Category: Recipes

Paleo Diet Meal Ideas

My brother recently started doing the paleo diet. He texts me pictures of his meals. So what does the paleo diet look like? It really can be quite different depending on your preference because there is so much choice! Here are some images of his typical meals. I will add more as they come into my phone.  

buffalo paleo burgers

bison paleo burgers



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Robb Wolf Paleo Banana Muffin Recipe

 Robb Wolf Paleo Banana Muffin Recipe 

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So you want to have some yummy paleo treats to bring to a party or to have after a great bike ride. These muffins are the best paleo recipe that I’ve tried. I’ve messed around with it a bit over the years, and I’ve found that by adding blueberries, it adds a real kick to the original Robb Wolf Paleo Banana Muffin Recipe. 

gluten-free, grain-free, dairy-free

Ingredients

  • 2 cups almond flour
  • 1/4 cup flaxseed meal
  • 2 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2/3 cup chopped nuts (I used pecans, but walnuts work as well)
  • 4 really ripe bananas (mashed well)
  • 2 tbsp local honey
  • honey
  • 4 eggs
  • blueberries

Directions

  1. Preheat oven to 375 degrees F. Anything higher will burn the almond meal.
  2. Sift the dry ingredients together in a large bowl.
  3. In a separate bowl, add the mashed bananas, eggs, and honey, mix well.
  4. Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. I used a food processor, and mix all the ingredients well.
  5. Add 1/2 the mix and then put in your blueberries. Then top it up to the 3/4 full and push a few more blueberries into the top. It is going to be a fruit explosion of blue fruit yumminess!
  6. Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.
  7. Let cool slightly and enjoy with a pat of almond butter, coconut oil or grass-fed butter. Remember the blueberries will still be hot!   Mmmm.

 

For more recipes that I use quite often click here. 

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Crockpot Goose Legs Recipe – Use Your Slow Cooker for Delicious Tasting Goose Thighs

Crockpot Goose Legs Recipe 

CrockPot Goose Legs Recipe - Slow Cooker

Canada geese over Collingwood

Isn’t goose greasy? I’ve heard it a million times. There is a significant difference between wild goose and domestic goose. Wild goose is not greasy, and in fact the meat has very little fat, and it quite lean. While goose breasts are part of quite a few recipes, one of the fewer known treats of the wild goose is the giant legs or thighs. This recipe turns out well for those that don’t like the wild or “gamey” taste of wild goose. For those adhering to the paleo or primal lifestyle this fits that description. Now you just need to go out and get some wild geese or have a friend that hunts.

If you are looking for a great wild goose crockpot recipe for legs then give this a shot and let me know how you make out!

slowcooker goose leg recipe

Here is a great CrockPot Goose Leg Recipe.

Makes : 6-8 Servings

Prep: 30 mins

Cook: 5-7 hours

Slow Cooker Goose Leg Ingredient List

  • 4-6 Goose Legs
  • Fish Crisp Seasoning, Shake and Bake, or Flour
  • Bacon Grease or Butter
  • Beef Stock or Broth 1800 ml or 6-8 cups
  • 1 Large Onion
  • 3 Carrots
  • 3 Celery Stalks
  • 6 Peeled potatoes
  • 2 Bay Leaves
  • 5 Large Garlic Cloves
  • 1 Tbs of fresh Rosemary
  • 1/2 Cup of Red Wine or 1/4 Cup of Red Wine Vinegar
  • Salt to taste
  • Pepper to taste

I really like simple recipes and this is that. If you start in the morning this will be ready for dinner, it takes a while for the meat to soften up and fall off the bone. This is what you want. So get your slow cooker ready and set it to HIGH.

Directions:

1. Heat up some oil in a frying pan and coat the goose legs with a flour mixture, Fish Crisp or Shake and Bake in order to coat the legs and give them a nice browned exterior. Cook them quickly on medium high heat until the exterior is nice and brown.

2. Cut potatoes, carrots, celery and add to pot.

3. Add beef stock and spices and close pot.

4. Crack leg bones on goose legs to allow flavour from marrow to go into stew.

5. Cook for 5-7 hours on high or until the meat is easily pulled from legs with a fork.

If you have some goose breasts and want to try something different try this great tex-mex fajita goose or duck recipe

If you want roasted goose, try this recipe from Mark’s Daily Apple

 

crockpot goose leg recipe

bacon grease works well for cooking with

 

goose leg recipe

Cracking the goose leg bones allows for a richer more flavourful broth with the bone marrow

 

Duck Tex Mex Marinade and Fajitas

Wild Duck Fajitas

Preparation Time: 15 minutes
Marinating Time: 4-6 hours
Cooking Time: 15 minutes
Serves: 4

Ingredients

  •  8-12  duck breast fillets, skin off
  • 1 medium red onion, cut into 1/4-inch-thick rings
  • 1 bell pepper, any colour, cut into 1/4-inch-thick rings
  • 1 jalapeño pepper, seeds removed and thinly sliced
  • 1/3 cup tequila mmmmm
  • 1/4 cup fresh lime juice
  • 1/4 cup olive oil or avocado oil
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1 teaspoon ground oregano
  • 1 teaspoon salt
  • salsa
  • warm flour tortillas
  • lime wedges

1. Place duck breast fillets in a shallow plastic or glass container. Arrange red onion, bell pepper, and jalapeño over goose. In a bowl, combine tequila with the next seven ingredients and mix well. Pour mixture over ducks, onions, and peppers. Cover and refrigerate for 4 to 6 hours, turning often.

2. Pour off and discard marinade. Heat a large, heavy skillet over medium heat. Add goose and brown evenly on both sides, about 3 to 4 minutes each side. Add onions and peppers, and cook until onions are translucent.

3. Remove duck breast when still medium-rare. Allow to rest for a few minutes and then slice thinly across the grain of the meat. Arrange sliced meat on plates, top with onions and peppers, and serve with salsa, tortillas, and lime wedges.

Check out this Paleo fajita / taco mix recipe here. 

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6 Ways to Make Pancakes a Healthier Choice

pancake monster               My kids love pancakes, they ask for them every morning. I often wonder about the nutritional value in pancakes and worry that my kids will get scurvy, due to the lack of nutrition in the pre made pancake mixes. I’m trying to be practical here; I’ve made paleo pancakes before and my kids won’t touch them. What this post is about is trying to crowbar some nutritional value into a pre existing pancake mix.

 

eggs in pancakes

Always add more eggs!

1. Double the eggs. Ditch the “just add water” mixes and opt for the ones with “add milk and eggs”. Once you do that, they you can effectively double the recommended requirement for eggs. Bonus points for getting free range, organic, farm fresh eggs.

mmm... berries

Mmm… berries

 

2. Add some fruit. Adding blueberries or raspberries adds some more yumminess as well as antioxidants. I find that my kids use less syrup when they have the real fruit in the pancakes. You can also mix in apple sauce for some extra flavour / nutrition. Bonus points for no sugar added apple sauce.

get your good fats!

Get your good fats!

 

 

 

3. Add some fat. You have to put something in the pan anyways to keep it from sticking, so why not ditch the cooking spray or margarine and use the real stuff instead. Real butter is making a comeback, and it is a great source of minerals, vitamins, and essential fatty acids. If you aren’t keen on butter then you can also use coconut oil. Just add a couple tablespoons to the pan and melt it down, then add it to the mix. The pan is ready for non stick pancakes, and you’ve added some much needed fat to your kids diet, which is essential for brain function.

 

 

fake versus real maple syrup.

fake versus real maple syrup

4. Use real Maple Syrup. Yes, there is a difference. Real maple syrup comes from trees, and is mostly sucrose and some glucose. The cheap maple syrup, is mostly high fructose corn syrup. The taste is way different as well, but there are more nutrients in real syrup such as manganese and zinc, as well as a ton of bioactive phytochemicals which are plant compounds that researchers believe help clean up free radicals in the body. 

 

 

 

5. Ditch the Flour. Wheat and flour is pretty much in everything else we eat, do you really think it’s a bad idea if we stop consuming so much of it? gluten free pancake mixWheat and the protein called gliadin found in gluten is believed to have inflammatory properties due to an immune response which leads to intestinal bloating and joint pain.  I’ve tried various forms of gluten free pancakes, and finally settled on one that my kids approve of. There are also hundreds of recipes for paleo flour free pancakes made with almond flour or coconut flour.

 

 

protein powder for working out

6. Mix in some protein powder. Pancakes are all carbohydrates.  Try to balance out the large carb intake with some protein powder. Vanilla seems to work better than chocolate because it keeps the pancakes the same colour. (My kids are onto my scheme so in order to avoid detection you have to be sneaky so as the pancakes have the uniform light delicious non nutritional fluffiness). My kids eat pancakes; this isn’t the optimal breakfast diet for them, but I’m trying to give them a little something else, a little more nutrition to get them started in their day.

 

When all else fails then you have to make them into shapes like horses…

 

Did I miss something? Please feel free to add your pancake tips and comments below.

Venison Tenderloin Marinade – Simple and Easy

bowhunting meat

I hunt. No apologies about this fact. Trying to get the highest quality meat that isn’t farm grown or raised in a commercial operation is important to me. The tenderloins are arguably the best cuts of meat from an animal and really do not need a lot of messing around to make them taste great. I’ve tried this recipe and it is quick simple and easy, and doesn’t overpower the flavour of the meat.

Quick-and-Easy Venison Marinade Ingredients:

¼ cup apple cider (or apple juice)

¼ cup Worcestershire sauce

1 tsp dried rosemary

2 tsp garlic powder, or 2 cloves garlic, crushed

1 tbsp olive oil

1 tsp sea salt

½ tsp ground black pepper

Put all the ingredients into a large zippy bag and mix well. Then, add the meat and refrigerate for between 2 and 24 hours. The longer you leave it, the more those flavors will infuse themselves into the meat, so don’t be afraid to leave it overnight. Just like that, you’ve got steaks ready for the grill. Enjoy!

Sweet Potato Breakfast Hash

marks gym sweet potato recipe

Ingredients
6 sweet potatoes
1 Tbsp of rosemary
1 tsp of Cumin
2 Tbsp of paprika
2 pounds of decased sausage
2 small onions
2 yellow or red peppers
Green onions
Cilantro
Old cheddar

sweet potato hash recipe Cut sweet potatoes into small cubes and start frying in coconut oil or bacon grease. Cut up red peppers and onions and add to mix. Add all spices and mix together. Add green onions near the end before serving.

Take the skin off of the sausages and cook them in small chunks, you can add them to the sweet potatoes later.

Cool with lid on to help steam the sweet potatoes. Keep stirring frequently.

Cooking time is approximately 35 mins.

A favorite at the fire hall on Sunday mornings!

Cook up a couple eggs and crack them over the top. Awesome paleo primal friendly recipe. Cook it in larger batches to save for the week.

Check out the post on 6 Ways to make Pancakes a Healthier option! 

Paleo Taco Seasoning – Avoid MSG with this Recipe!

 

 Paleo Taco Seasoning

Paleo Taco Seasoning

Here is a simple tasty substitute for the store bought taco or fajita seasoning mixes.

Paleo Taco Seasoning is a great substitute for store bought MSG loaded taco seasonings. Using natural herbs and spices you can create a tasty substitute. This will also work well for fajitas as well.

When you adopt the paleo or primal lifestyle cooking your own meals and stocking your cupboards with spices is the natural progression. The store bought seasoning mixtures are loaded with sodium as well as MSG or Monosodium Glutamate which is a food additive that will disrupt the neuroregulation of food. MSG = food tasting fantastic which = you eating more food past the normal level of you getting full. MSG can have many names and you should be aware of them. It’s no secret that people are aware that this food additive is bad, but the food industry is sneaky and has many different names for MSG.

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Recipe:

2 parts Cumin

1 part Onion powder

1 part Garlic powder

1/2  part cayenne powder

1 part paprika

1 part fresh ground black pepper

1 part sea salt

 

20131230-113442.jpgMix in bowl with equal parts water and add to ground beef for taco seasoning.
Mix to taste.

Enjoy!