Category Archives: Breakfast

Paleo Chicken Sweet Potato Frittata

Paleo Chicken Sweet Potato Frittata | stupideasypaleo.com

Paleo Chicken Sweet Potato Frittata is one of my favorite post-workout foods because it’s 1) packed with protein and 2) totally portable. In fact, it’s totally representative of the tasty post-workout bites in my upcoming cookbook, The Performance Paleo Cookbook! (It comes out in just a little over a month, and it’s still on pre-order for 25 off!)

Paleo Chicken Sweet Potato Frittata | stupideasypaleo.com

My pal Jesse from Whitford Foundry came down to the house today to film a video teaser for the cookbook, and I needed to whip something up as my “prep at home, take to the gym” dish. This fit the bill perfectly.

Paleo Chicken Sweet Potato Frittata | stupideasypaleo.com

Normally, I like to keep post-workout food pretty low in fat—which slows digestion—but eggs are a great tradeoff for busy folks. The lean chicken bumps up the protein content, and I added sweet potato for a good carb boost.

Serves 6 to 8

Ingredients for Paleo Chicken Sweet Potato Frittata

  • 9 large eggs, beaten
  • 1 teaspoon smoked paprika
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 tbsp (15 mL) coconut oil or ghee
  • 1 large roasted sweet potato, cooled and roughly chopped*
  • 12 oz (340 g) lean ground chicken
  • 1 medium onion, diced
  • 1 small head broccoli, stem removed, chopped small

Directions for Paleo Chicken Sweet Potato Frittata

  1. Preheat the oven to 350°F (177°C).
  2. In a large bowl, beat the eggs together with the smoked paprika, salt and pepper. Mix in the chopped sweet potato. Set aside.
  3. In a large cast iron skillet over medium-high heat, add the coconut oil. Then, sauté the chicken until it’s cooked through, about 4 minutes. Remove to a separate bowl.
  4. In the same skillet, add the onion and broccoli and sauté on medium heat until they are softened and slightly tender, about 6 to 8 minutes. Now, add the cooked chicken back to the pan.
  5. Pour the egg mixture into the skillet. Turn off the heat and stir the ingredients to combine.
  6. Bake for 20-25 minutes or until the eggs are set and not runny.
  7. Serve directly from the skillet or slice and store for leftovers.

*My weekly big food prep involves roasting half a dozen sweet potatoes. I line a baking sheet with foil, place the washed and unpeeled sweet potatoes on it, and get that into a 400°F (204°C) oven for about 45 minutes. I cool them, then store them in the fridge. When it’s time to use them, I just peel them! (The peels loosen right up after they cool.)

Remember to check out my cookbook! It comes out on January 6th!

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Paleo Chicken Sweet Potato Frittata | stupideasypaleo.com

Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee

Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

It’s time to break up with the chemical-filled coffee creamers! One of the more common questions I get from folks is what to substitute for their favorite coffee creamer once they go Paleo. Luckily, with a few easy swaps, you can create your own deliciously flavorful dairy-free creamer. Customize it by adding a bit of natural sweetener if you prefer or leave it out for a sugar-free creamer. The choice is up to you! For a joint- and gut-soothing boost, add high-quality collagen.

To go with this Paleo Vanilla Hazelnut Creamer, I’m showing you how easy it is to make your own cold-brew coffee. Cold-brew is gaining in popularity because it’s less acidic and tends to have a smoother taste than other brew methods. This ratio of beans to water is perfect for my palate, but you can always cut back to 3 cups of water if you like it stronger. Of course, you can use the creamer in any coffee or tea you’d like.

Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

For the Paleo Vanilla Hazelnut Creamer

Makes ~2 cups (473 grams)

Ingredients

Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

Directions

  1. Place the hazelnuts in a glass jar or bowl—I like to use a quart-sized Mason jar—and add 2 cups (473 grams) cold water. Cover loosely, and let the jar sit at room temperature for 12 to 24 hours. When you’re ready to make the creamer, pour off the soaking water.
  2. In a high-speed blender, combine the soaked and drained hazelnuts and 2 cups (473 grams) fresh water. Blend on high for 30 to 60 seconds, or until the nuts are broken down. Strain the mixture through a nut milk bag or several layers of cheesecloth, squeezing out as much moisture as possible. Discard the pulp or save it to make hazelnut flour. Pour the hazelnut milk back into the blender.
  3. On a cutting board, use a sharp knife to split the vanilla bean down the middle and gently scrape out the black seeds. Add the vanilla seeds to the blender. If desired, add the honey and / or collagen. Blend on medium-high for 15 to 30 seconds until everything is combined.
  4. Pour into a storage jar and cover tightly. Keeps for 3 to 4 days in the refrigerator.

*Omit the sweetener for Whole30.

Note: You can replicate this creamer with whatever kind of nuts you prefer.

Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

For the Homemade Cold-Brew Coffee

Makes 4 cups.

Ingredients

  • 1/2 cup (50 g) ground coffee beans (look for a fair trade variety)
  • 4 cups (946 mL) water

Directions

  1. Pour the coarse-ground coffee beans into a 1-liter French press. Add the water, and stir with a wooden spoon.
  2. Refrigerate the French press for 12 to 24 hours. Add the plunger and carefully press it down until the ground are filtered out. If your beans were finely ground, you may want to filter the coffee through a coffee filter before drinking to remove any excess residue.
  3. Pour over ice cubes to serve cold with Paleo Vanilla Hazelnut Creamer!
  4. Stores for up to a few days in the fridge when covered tightly (for best freshness).

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Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

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The Performance Paleo Cookbook Update!

Time for an update on The Performance Paleo Cookbook!

The Performance Paleo Cookbook Update | stupideasypaleo.com

It’s been a crazy past few months working on the cookbook, but we’re at an exciting stage. I’ve turned in the manuscript and completed the photographs (still need to finish editing those) which means the lion’s share of the creative content is done. I’m still catching my breath a bit!

Originally, I wasn’t planning to take the photographs myself, but the opportunity arose and I knew we’d get the best possible outcome if I stepped up to the plate (no pun intended). What followed was a hectic month.

We—the hubs and I—built wood backdrops and shopped for props. (I definitely have too many bowls now.) I cooked every recipe again from scratch and according to spec to check the flavors one more time. I styled and photographed 90 of the 100 recipes in the cookbook here in the dining room of our tiny, 100-year-old cottage. I made a literal mountain of dishes and went through a figurative ton of food.

It was all worth it because I know the cookbook is going to be on point for y’all! So, what happens next?

Now, the book will be formatted, arranged and edited over the next few months, then it will go off to the printer so it’s ready for its debut on January 6th. (Remember, this is an actual print book!) I know it seems like a long time to wait, but the time will fly by, I’m convinced. The good news is that you can pre-order now and lock in the early bird price of 25% off! Click here for Amazon or here for Barnes and Noble. It’ll also be formatted into a digital version if e-readers are your cup of tea.

What’s going to be in The Performance Paleo Cookbook?

  • 100 recipes with 90 full-color photographs,
  • 50 recipe combo ideas to make full meals,
  • 7 different fueling protocols to help plan for whatever time of the day you train,
  • Pre- and post-workout snack ideas,
  • Tons of protein-rich and carb-dense recipes,
  • …and more!

Awesome, right?

So for now, I’ll be turning a lot more attention back to the site (we have a site refresh coming up to make it more user-friendly) and working on some awesome new resources. Thanks for all your continued support!

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The Performance Paleo Cookbook Update | stupideasypaleo.com

Have a question about The Performance Paleo Cookbook? Leave it in the comments below!

Paleo Meal Planning: A How-To

Paleo Meal Planning: A How-To | stupideasypaleo.com

Paleo meal planning doesn’t have to be intimidating, and you’re going to learn the essentials of putting together a one week menu in this post. Cool, right?

Paleo Meal Planning, Step 1: The Weekly Cook-Up

When you eat Paleo, you tend to cook at home (a LOT) but one thing that can slow you down is cooking every single meal fresh, from scratch. By eating leftovers, you’ll be able to reach into the fridge, grab and reheat a meal without having to start the process from step one.

Instituting a weekly cook-up day is the an important part of meal planning. You’ll need to set aside one day a week to do a big shopping trip and a large amount of batch cooking. (Two or three hours usually does it.) Pick a day where you preferably don’t have to work. If you’re off on the weekend, pick Sunday as your big cook-up day.

With enough planning you’ll be able to create meals for Monday through Wednesday. Then, on Thursday, a small trip to the market and a little cook-up will get you through to the weekend. (Adjust according to your days off.)

My must-have tools for weekly cook-up day: a programmable slow cooker, baking sheets for roasting off tons of veggies, a high-speed blender for sauces and soups, and lots of glass-lock containers to store all your tasty eats.

Paleo Meal Planning, Step 2: Create a Template

This is probably the key to a successful meal plan: Create a template that you can pop recipes into by type. That way, you keep the template and vary the recipes week to week so that you’re taking some of the guesswork out.

Here’s what I mean:

Monday

Breakfast: Reheated frittata, blueberries, cherry tomatoes

Lunch: Slow cooker beef, roasted veggies, avocado

Dinner: Huge salad with grilled or pan-fried chicken, homemade dressing, nuts

Tuesday

Breakfast: Hardboiled eggs, leftover slow cooker meat, roasted sweet potato

Lunch: One-skillet stir fry, raw veggies, olives or coconut flakes

Dinner: Soup or stew, roasted squash, avocado

Wednesday

Breakfast: Leftover pan-fried chicken, veggie hash, homemade ranch

Lunch: Mixed salad with shredded pork, berries and avocado

Dinner: Tacos or enchiladas, fresh salsa and all the fixings

Thursday

Breakfast: Egg muffins, fresh fruit, coconut flakes

Lunch: Leftover enchiladas from the previous day

Dinner: Out to eat

Friday

Breakfast: Hardboiled eggs, smoked salmon, olives

Lunch: Big salad with slow cooker chicken, homemade dressing

Dinner: Oven-baked meatballs and sauce with spaghetti squash, sautéed greens

Saturday

Breakfast: Sweet potato hash, bacon and eggs

Lunch: Collard wraps, avocado and fruit

Dinner: Baked fish with homemade sauce, fresh slaw

Sunday

Breakfast: Forage for leftovers

Lunch: Lettuce-wrapped burgers and sweet potato fries

Dinner: Slow cooker curry with cauli rice

and so on…

Individual preferences and how many leftovers you have will vary.

Paleo Meal Planning, Step 3: Browse for Recipes but KISS

Now that your cook-up days are scheduled, it’s time to decide what you’ll make. For a majority of meals, KISS. Don’t try to get involved in fancy schmancy techniques and complicated recipes for everything. Stick to recipes with ingredients that are easy to find in your local market. Running all over tarnation for random ingredients is not a great way to maximize your time.

If you need inspiration, check out sites like Pinterest. You can browse boards quickly and save pins to your own boards for later. Dig into your favorite cookbooks or visit your favorite blogs. My favorite for simple recipe ideas are Nom Nom Paleo, The Clothes Make the Girl, Paleo Cupboard, Popular Paleo and Meatified. These five are my go-to sites besides my own. *wink*

I recommend doing this a day or two before your weekly big cook-up, plugging it into your template (see step 2) and making a list of ingredients.

Of course, there is no one right or wrong way to do this. Experiment and find out what works for you!

Other Paleo Meal Planning Tips

Get creative

You don’t have to slave over a soup pot for hours and hours to create every meal. By including a variety of techniques, you can actually minimize cooking time. Eating a mix of raw and cooked veggies will help.

Every week I like to include:

Soups or stews

Slow cooker meals

One-skillet meals

Baked egg dishes

Hardboiled eggs

Vegetables hashes

Roasted vegetables

Sautéed vegetables

Raw salads or slaws

Grilled, pan-fried or baked meats / fish

Easy sauces or dressings

Meals that can be frozen for later

Be flexible

You can eat breakfast for dinner or dinner for breakfast. The first meal of the day does NOT have to be a Paleo version of a traditionally carb-heavy dish. You can really eat anything for breakfast. In fact, mine is usually eggs with leftover meat and raw veggies or fruit. Simple.

Try a meal exchange

Rope a couple other Paleo friends into creating a meal exchange. Basically how it works is this: Cook and prepare a main dish, side dish and sauce for your friends and yourself. Swap meals and you’ll have instant variety!

Plan one meal out to eat

Fill a gap in your template by going out to eat. Many restaurants are Paleo-friendly if you ask for substitutions.

Have fun with it

Learning to meal plan and balance your time with other demands in your life takes practice, but the more you do it, the more innate it’ll get it. Pretty soon, you’ll be planning meals like a pro!

Or…if all else fails, let someone do the planning for you!

The Paleo meal plans from Holistic Squid are great. You can even get a free sample to try before you buy!

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Paleo Meal Planning: A How-To | stupideasypaleo.com

Questions? Leave them in the comments below!

Paleo Zucchini Frittata Guest Post

Paleo Zucchini Frittata | stupideasypaleo.com

Paleo Zucchini Frittata is one of my favorite make-ahead breakfasts, perfect for busy folks and athletes. You can make up a batch ahead of time, slice it when it cools and take it with you for post-workout or just along for the ride to work.

I created this recipe specifically for Breaking Muscle, so head on over there to check out the ingredients and get one of these beauties baking in your oven today!

Click here for the recipe >> Paleo Zucchini Frittata!

Bacon Love Fest: 35 Porktastic Paleo Recipes

Bacon Love Fest: 35 Portktastic Paleo Recipes

This Valentine’s Day, show a little love with everyone’s favorite Paleo treat-meat, bacon. Instead of putting together a collection of traditional chocolatey desserts, I thought I’d compile some of the most nom-worthy bacon recipes from some of my favorite Paleo bloggers.

Here’s my personal take on bacon: I think of it as a condiment, a topping, a savory-salty flavoring agent meant to enhance the flavor of a dish. Personally, I can’t sit down and eat a pound of bacon in one sitting. Perhaps there’s a button broken in my brain somewhere? No matter what your personal bacon tolerance limit is, ensure you pick a high-quality brand with minimal ingredients. (I suggest looking for a brand that contains ingredients such as pork, salt, brown sugar, celery salt and not much more than that.) Why? Pastured animals have healthier fat profiles than factory-raised animals.

But isn’t pastured meat more expensive? Absolutely, but you’re getting what you pay for. Since I only eat a couple strips at a time, I make my high-quality bacon last much longer…*wink wink*.

Now, on to the food!

Bacon Love Fest: Breakfast

Bacon Pancakes from The Paleo Mama

Chocolate Bacon Smoothie from The Paleo Mama

Bacon Guacamole Deviled Eggs from Peace, Love and Low Carb

Frisee Salad with Bacon and Eggs from Stupid Easy Paleo

Apple Cinnamon Maple Bacon Sweet Potato Hash from Stupid Easy Paleo

Paleo Chicken Bacon Mushroom Quiche from Stupid Easy Paleo

Bacon Love Fest: Appetizers & Snacks

BLT Bites from Meatified

Bacon and Guacamole Sammies from Nom Nom Paleo

Bacon Berry Bites from Meatified

Pear and Bacon Bites from The Clothes Make the Girl

Bacon Gremolata from Stupid Easy Paleo

BLT Bites with Chipotle Mayo from Stupid Easy Paleo

Bacon Love Fest: Main Dishes

Stuffed Bacon Guacamole Burger from Meatified

Twice-Baked Cheeseburger Spaghetti Squash from Popular Paleo

Chicken Club Avocado Boats from Peace, Love and Low Carb

Super Porktastic Bacon-Topped Spinach and Mushroom Meatloaf from Nom Nom Paleo

Smoky Bacon-Wrapped Chicken Thighs from Stupid Easy Paleo

Spicy Bacon, Lettuce and Roasted Tomato Zucchini Pasta from Ditch the Wheat

Bacon Wrapped Crab Stuffed Prawns by Popular Paleo

Bacon Tuna Boats (Mayo-Free) by Popular Paleo

Zucchini Noodles with Scallops and Bacon from Meatified

Bacon Love Fest: Veggies and Sides

Paleo Alfredo from Meatified

Quick and Simple Stir Fried Kale with Bacon from Nom Nom Paleo

Poblano Bacon Chicken Chowder from Paleo Cupboard

Salty Sweet Broccoli Salad from The Clothes Make the Girl

Easy Collard Greens with Bacon from Meatified

Paleo Sweet Potato Soup from The Clothes Make the Girl

Cantaloupe Bacon Salad from Meatified

Cashew Green Beans with Bacon from Peace, Love and Low Carb

Bacon Wrapped Asparagus from Paleo Cupboard

Bacon Love Fest: Treats

Chocolate Covered Bacon from Healthy Living How To

Salted Caramel Bacon Bark from The Spunky Coconut

Bacon Love Fest: Cooking Tips

How to Bake Bacon from Stupid Easy Paleo

20 Recipes Using Bacon Fat from The Paleo Mama

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Bacon Love Fest: 35 Portktastic Paleo Recipes

What’s your favorite bacon recipe?

Paleo Chicken Bacon Mushroom Quiche

Paleo Chicken Bacon Mushroom Quiche | stupideasypaleo.com This Paleo Chicken Bacon Mushroom Quiche is incredibly easy to make and uses up leftover meat you may have in your fridge. What makes this Paleo? First, it’s crustless. You *could* make a gluten-free crust but that takes time, and I wanted this to be as quick as possible. Second, unlike regular quiche, this has no dairy (no milk, cream or cheese). Rest assured, it’s still ultra-tasty!

Wondering what makes a quiche different from a frittata? Technically it’s the amount of liquid you add: A frittata has very little while a quiche has more, resulting in a more custard-like texture to the eggs. I did cut the amount of liquid down to 1 cup so if you’re a quiche purist, go easy on me! You can change up this Paleo Chicken Bacon Mushroom Quiche in a variety of ways…check the bottom of the post for some suggestions! Bon appetit!

Ingredients for Paleo Chicken Bacon Mushroom Quiche

Directions for Paleo Chicken Bacon Mushroom Quiche

  1. If using dried mushrooms, soften them by covering them with boiling water in a heat-proof bowl for about 30 minutes. Drain well.
  2. Preheat the oven to 375°F (190ºC). Grease a casserole dish or glass baking dish with coconut oil. I used a 10″ round casserole. If you use a smaller one, you may have to bump up the baking time a few minutes since the quiche will be thicker.
  3. In a large skillet over medium heat, render and brown the bacon. Add the leftover chicken, mushrooms and sage to the pan and cook for a few minutes, making sure there is no moisture left from the mushrooms (if not, your quiche will be soggy…no bueno). Dump this mixture into the greased casserole dish, and set aside.
  4. Crack the eggs into a medium bowl. Add the coconut milk, sea salt and pepper. Whisk to combine. Pour the egg mixture into the casserole dish.
  5. Bake the quiche for about 30 minutes or until the center is set and not jiggly.

Change it Up

  • Instead of dried mushrooms, use about 2 cups of sliced fresh mushrooms, any kind. Be sure to fry them down before you use them so they don’t add a lot of moisture to the quiche.
  • Don’t have any chicken? Use any leftover meat you’d like or just go meatless. If you don’t add meat, I recommend adding a veggie in its place.
  • Don’t like coconut milk? Use another nut milk of choice (homemade almond milk is great…I would make it extra thick by cutting the water down to 3 cups instead of 4).
  • Double the ingredients and make a mega-sized quiche for the week ahead.

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Paleo Chicken Bacon Mushroom Quiche | stupideasypaleo.com

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Gingerbread Spiced Bulletproof® Coffee

Gingerbread Spiced Bulletproof Coffee | stupideasypaleo.com Gingerbread Spiced Bulletproof® Coffee is a warm, comforting cup of holiday flavor…sort of like eating a gingerbread man, but without the gluten bomb in your gut. You can make your coffee using your preferred method, and I’ve got a few ideas below for different ways to incorporate the gingerbread spice into your next cup. Curious about exactly what Bulletproof® coffee is and why it’s so good? Read my post here.

If you’re looking for DIY gift ideas for the holidays, make up a large batch of gingerbread spice mix, and put it in a fancy jar with a beautiful label (see more ideas for DIY spice mixes here). Even better would be to print out this recipe (or maybe the one for my Breakfast Sausage Scotch Eggs).

Makes: 2 cups

Gingerbread Spiced Bulletproof® Coffee Ingredients

Gingerbread Spiced Bulletproof Coffee | stupideasypaleo.com

 Gingerbread Spiced Bulletproof® Coffee Ingredients

  1. Sprinkle the gingerbread spice mix into the coffee grounds. Brew the coffee using your preferred method (I use a French press but any preparation will do).
  2. Pour hot coffee into a blender. Add the grass-fed butter and coconut oil, plus any extras like sweetener if preferred.
  3. Blend for 30 seconds until frothy and creamy (use caution when using a blender with hot liquids). You could also use an immersion blender or just melt the butter and oil on top of your hot coffee, but I don’t prefer it that way…it ends up like an oil slick. If that’s your thing though, that’s okay :)
  4. Sprinkle with extra gingerbread spice, if desired.

Change It Up

  • Prepare the coffee according to step 1. Instead of adding butter and coconut oil, add coconut milk, almond milk or grass-fed heavy cream (if it agrees with you). Or, if black coffee’s your thing, drink as is.
  • Make it a gingerbread spiced latte by brewing espresso, combining with steamed or heated coconut milk, then sprinkling with some of the spice mix.
  • Use chai tea instead of coffee or a gingerbread spiced chai.

Do you like gingerbread spiced coffee? Have you ever tried Bulletproof® Coffee?

Gingerbread Spiced Bulletproof Coffee

Can Coffee Really Improve Your Health? Meet Bulletproof®.

Bulletproof® Coffee | stupideasypaleo.comAh, the beloved cup of morning Joe. It’s a ritual (er, habit) for millions of people around the globe; the United States alone imports almost 1/3 of the coffee grown worldwide, with Germany coming in a distant second (source). Its health benefits are hotly debated:

  • Is caffeine good or bad? (Depends on your sensitivity, other stressors in your life because it may increase cortisol, personal objections, etc).
  • Doesn’t coffee contain antioxidants? (Yes. So does red wine but be honest, nobody really drinks it for that reason.)
  • How much is too much? (If you measure your consumption in “pots per day” rather than cups or think a coffee IV would be much more convenient, you may need to reconsider).
  • Is it even Paleo? (Purists will state that coffee isn’t Paleo. Others concede it’s one of those exceptions they’re willing to make.)

While I can’t tell you if coffee consumption is right for you—remember, it’s up to you to know your unique context, needs, and goals—I can show you how to make the coffee you drink better for you. Meet “bulletproof”.

Bulletproof® is a brand founded by Dave Asprey, a Silicon Valley investor and life hacker. His formula for making this trademarked brew is quite specific, requiring specially grown, Bulletproof Upgraded coffee beans that are devoid of problematic mycotoxins (linked to all sorts of health problems), high quality grass-fed butter and MCT oil (I’ll go over these components shortly). In the past couple years, this concept of packing coffee with healthy fats has taken off and spawned its own variations. It’s kind of like calling all photocopiers “Xerox” machines, right? Not all coffee put together in this way can technically be called Bulletproof® but the spirit of the original is there.

What’s the Bulletproof Coffee® recipe? Basically brewed coffee + grass-fed butter + MCT oil. More on these in a minute.

How can this Bulletproof® coffee formula really improve your health? It’s all about the fats. If you’re new to Paleo, be advised this is not a low fat diet. We rely on fats – particularly of the saturated variety—for slow-burning, stable forms of energy. They also compose a large percentage of our cell membranes and are important in the absorption of fat-souble vitamins. In short, saturated fat (in the context of a relatively low carb approach like Paleo) is a good thing.

This may be surprising since shelf-stable saturated fats (particularly of animal origin like butter, lard and tallow) have been vilified for years thanks to the weak correlation concluded between fat consumption, cholesterol levels and mortality rates from heart disease from a study by Ancel Keys (Seven Countries Study). While Keys’s intentions and motivations are still debated, what’s clear is that the Seven Countries Study became the study used to justify steering the boat toward polyunsaturated fatty acid (PUFA) consumption and away from saturated fats. PUFAs (most plant oils and some of animal origin like fish oil) are highly unstable and prone to oxidative breakdown due to their chemical structures. Read: PUFAs are not a better choice for dietary fat sources. Saturated fatty acids (SFA) are much more stable and better for high-temperature cooking.

Let’s look at the components of Bulletproof® coffee:

  • Grass-fed butter. Rich in conjugated linoleic acid (CLA), a fatty acid produced by ruminants like cows, it’s been implicated in many studies as having beneficial effects. Grain-fed cows do not produce as much CLA in their milk as their grass-fed counterparts. Grass-fed butter also contains an Omega-6 to Omega-3 ratio that’s basically 1:1 (that’s very GOOD). If you’ve ever seen pale (almost white) butter, the poor stick of saturated fat is lacking in beta carotene. Where to get bright yellow butter? You guessed it, cows fed on grass. In addition to all this, grass-fed butter contains more fat-soluble vitamins like K2 (which is converted from K1 by cows).

Verdict: Butter from grass-fed cows is better than butter from grain-fed cows.

But…isn’t Paleo supposed to be dairy-free? It’s generally not part of a Paleo template because some dairy can be quite problematic for people – not because Cordain wanted to make you cry by taking away your delicious cheese. For some, it’s a sensitivity to the proteins like casein. For others, it’s a problem with digesting the lactose carbohydrate fraction. Butter has very little protein and is mostly fat (read: butterfat doesn’t cause the same reactions that the protein or carb component can). If you’re sensitive to dairy protein, you could try using grass-fed ghee (how to make your own or find a commercially available brand) which is essentially clarified butter stripped of its proteins. The only way to know for sure if you’re sensitive to these foods is to remove them for at least 30 days and then reintroduce them methodically.

  • MCT oil. MCT stands for medium-chain triglycerides and is a purified form of these types of fatty acids (capric and caprylic, naturally found in plant fats like coconut oil and palm kernel oil). MCTs have several benefits, including being an easily metabolized form of energy. MCT oil is purified from coconut and palm kernel oils and generally sold as a supplement instead of a food on store shelves. It can be quite expensive, so many folks have taken to using coconut oil instead of pure MCT to make their version of Bulletproof®-style coffee.

Verdict: MCT oil provides a higher concentration of these fatty acids, though coconut oil is a good, budget-friendly alternative.

  • And lastly, the beans. The mycotoxin issue makes sense to me – and apparently higher quality coffee isn’t necessarily devoid of these mold poisons – but I’m not sure it’s personally worth the cost of the upgraded beans for my wallet. You can certainly decide what fits your budget best though I recommend buying Fair Trade beans whenever possible.

Verdict: Get the Upgraded beans if you’re really concerned and want to spend some extra money.

Here’s my simple recipe for making bulletproof-style coffee at home:

Bulletproof®-Style Coffee Recipe

Ingredients:

Variations:

  • Pumpkin Spice (per 1 cup): add 1 teaspoon pumpkin puree + a dash of cinnamon and nutmeg
  • Mexican Chocolate (per 1 cup): add 1 teaspoon cacao (or cocoa) + a dash of cinnamon and chili powder
  • Bulletproof® Chai (per 1 cup): substitute 1 cup of brewed chai tea instead of coffee
  • Iced Bulletproof®-Style Coffee: prepare the coffee as below, then chill and pour over ice. Trying to do it the other way around (by making cold coffee then blending in the fats) won’t work because the fats won’t emulsify.

Directions: 

  • Prepare the coffee, scaling the recipe up to suit your needs.
  • Pour hot coffee into a blender. Add the grass-fed butter and coconut oil, plus any extras like spices or sweetener if preferred.
  • Blend for 30 seconds until frothy and creamy (use caution when using a blender with hot liquids).
  • Enjoy. You could also use an immersion blender or just melt the butter and oil on top of your hot coffee but I don’t prefer it that way…it ends up like an oil slick. If that’s your thing though, that’s okay :)

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Bulletproof® Coffee | stupideasypaleo.com

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Have you ever tried Bulletproof® Coffee? What did you think?

Perfect Hardboiled Eggs

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There are lots of methods for making hardboiled eggs, but I’ve always found good luck with this one. Some readers on Facebook asked for tips on peeling the eggs once they’re cooked, and here were some of the most common replies:

  • Don’t use eggs you just purchased. Keep them for a few days before you boil them. As the egg gets older, the white shrinks a bit and makes it easier to peel.
  • Add salt to the cooking water.
  • Soak in ice water after they’re done.

What are your tried and true methods for easily peeling hard boiled eggs? Let us know in the comments below!

Simple Paleo Tortillas

Simple Paleo Tortillas | stupideasypaleo.comAre simple Paleo tortillas really possible?! If you’re looking for a really easy Paleo version of a flour tortilla – or a French crepe – look no further. These are pretty much foolproof and are much more flexible than other Paleo tortillas I’ve tried before that mostly use coconut flour as a base. I had a huge bag of arrowroot powder to use up (a gluten-free flour alternative) so this fit the bill quite well.

Simple Paleo Tortillas | stupideasypaleo.com

These Paleo tortillas hold up to folding or rolling and can be used in sweet or savory applications, and it’s easy to make a double or triple batch in advance and save them for upcoming meals. They’d also be perfect for making up some tasty lunches on the go, and I think they’d be super popular with kids (of all ages)!

Update: I tested these to see how well they’d freeze. I rolled the tortillas up, froze them, and they thawed flexible and easy to fold!

Makes: Three 8″ tortillas

Ingredients for Simple Paleo Tortillas

Directions for Simple Paleo Tortillas

  1. Crack the eggs into a medium-sized bowl and whisk in the melted ghee and water.
  2. Add the dry ingredients—arrowroot, coconut flour and salt—and beat well to combine.  Simple Paleo Tortillas | stupideasypaleo.com
  3. In a small (8″) skillet over medium heat, pour in about 1/3 of the batter and immediately roll it around to evenly coat the bottom. The tortilla should start to pull away from the edges as it cooks. Simple Paleo Tortillas | stupideasypaleo.com
  4. Cook for 1 minute on each side.
  5. If saving for later, cool completely and store in a plastic bag or airtight glass container. Simple Paleo Tortillas | stupideasypaleo.com Simple Paleo Tortillas | stupideasypaleo.com

Hearty Spinach Beef Frittata

Hearty Spinach Beef Frittata | stupideasypaleo.com Frittatas are one of those classic one-skillet meals that are more delicious the next day. This one is based off a spinach frittata from the book “It Starts with Food” by Whole9 (they’ve got a Whole30 starting today by the way) – I’ve taken the basic idea and jazzed it up just a bit. I recommend using a cast iron skillet since it goes right from stovetop to oven. As long as your skillet is properly seasoned, the eggs won’t stick and the frittata should come out cleanly.

You can use any type of ground meat you’d like. Since ground meat can be fattier than other cuts, I try to stick to higher quality when I can. Experiment with different types of veggies, too!

Ingredients for Hearty Spinach Beef Frittata

  • 10 eggs, beaten
  • 2 teaspoons smoked paprika
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon of black pepper
  • 8 to 12 oz. of raw ground grassfed beef 
  • 1 small onion, diced
  • 4 oz. package of shiitake mushrooms, sliced
  • 10 oz. package of frozen chopped spinach, defrosted and excess moisture squeezed out
  • 1 tomato, sliced

Directions for Hearty Spinach Beef Frittata

  1. Preheat the oven to 350°F (~175°C).
  2. In a large bowl, beat the eggs together with the smoked paprika, salt and pepper. Set aside.
  3. In a large cast iron skillet over medium high heat, saute the meat until it’s cooked through.
  4. Add the onion and mushrooms and saute until they are softened and slightly tender.
  5. Add the defrosted and drained spinach. [Hint: start the spinach defrosting in the microwave after you preheat the oven so you aren’t waiting for it to be done. You need to drain this well by squeezing out the extra moisture or your frittata will end up soggy.] Stir to combine.
  6. Pour the egg mixture into the skillet. Turn off the heat and stir the ingredients to combine.
  7. Lay the tomato slices on top.
  8. Bake for about 20 minutes or until the eggs are set and not runny.
  9. Serve directly from the skillet or slice and store for leftover.

Hearty Spinach Beef Frittata | stupideasypaleo.com

Do you love frittatas? What’s your favorite flavor combo? Let me know in the comments below!

Paleo Smashed & Loaded Sweet Potato

Paleo Smashed & Loaded Sweet Potato | stupideasypaleo.com One of my favorite things to do with leftover roasted sweet potato is to smash it and brown it in a pan with ghee. It gets all caramelly and crispy and drool-worthy. I wanted something different for breakfast today, so I smashed my sweet potato then loaded it with pan-fried eggs, leftover shredded kalua pork, buttery avocado and crispy homemade bacon bits. Get creative and use any leftover meat that you want! Is your mouth watering yet? [Hint: roast a bunch of sweet potatoes on a foil-lined sheet in a 400°F oven for about 45-60 min. Refrigerate. When cold, the skins come right off.]

Prep time: 5-10 min     Cook time:  10 min     Makes: 1 serving

Ingredients for Paleo Smashed & Loaded Sweet Potato

  • 1 roasted medium-sized sweet potato, peeled
  • Ghee, coconut oil or fat of choice
  • 2 eggs
  • Toppings: leftover shredded or cubed meat (I used shredded kalua pork), avocado, bacon, jalapeño rings, etc. Get creative!

Directions for Paleo Smashed & Loaded Sweet Potato

  1. Heat a skillet over medium-high (I like cast iron for this job). Add ghee or your fat of choice. 
  2. Put the pre-cooked sweet potato in the skillet. Press flat with a fork or spatula. Fry on each side for 2-4 minutes or until the sweet potato caramelizes (but doesn’t burn). Remove to a plate.
  3. In the same pan, add more ghee. Fry two eggs (or more if you’re hungrier) in whatever style you’d like. I made mine over-easy so the yolk would run all over my potato. Tasty.
  4. Stack your smashed and loaded sweet potato: add the eggs on top of the sweet potato then layer with your toppings of choice.
  5. Rejoice in how tasty your breakfast is. Consume.

Note: Great for post-workout if you go easy on the avocado and bacon.

Frisee Salad with Bacon and Eggs

Frisee Salad with Bacon and Eggs | stupideasypaleo.com

Bacon and eggs just went to a whole new level.

Want to knock people’s socks off at your next brunch? Serve this.

Want to make yourself feel extra special? Make this.

Want a dish that’ll make every part of your palate sing glorious hymns? This is the dish for you.

Frisee Salad with Bacon and Eggs | stupideasypaleo.com This recipe was inspired by a dish my friend Claudette ordered when we went to the closing night of The Linkery in San Diego. I took one look and was so impressed I went home and tried to replicate it just a couple days later. The frisee (a curly, slightly bitter vegetable related to endive) makes the perfect mop for the yolk and the lemon basil dressing.

Serves: 2

Ingredients for Frisee Salad with Bacon and Eggs

Directions for Frisee Salad with Bacon and Eggs

  1. *If the bacon is raw, get that cooking first. I like to bake my bacon but use whatever method you prefer. For baking bacon: line a rimmed baking sheet with foil or parchment paper, and preheat the oven to 350F (175C). Bake for ~15-20 minutes or until it’s as crispy as you’d like. Remove from oven and set aside. Frisee Salad with Bacon and Eggs | stupideasypaleo.com
  2. Meanwhile, prepare the dressing using the hot, melted bacon fat that collects in the baking sheet. You can also use olive oil if your bacon is precooked and there’s no melted fat. Frisee Salad with Bacon and Eggs | stupideasypaleo.com
  3. Arrange the frisee on a plate. Drizzle the dressing over the frisee.
  4. In a skillet over medium-high heat, melt bacon fat or another fat of choice until it’s shimmering. Fry the eggs until the yolks are as firm as you’d like. I went for sunnyside up with a runny yolk because I wanted yummy yolk all over the salad.
  5. Place the eggs on top and the bacon on the side. Try not to eat it so fast that you don’t enjoy it because it’s goooooooood! Frisee Salad with Bacon and Eggs | stupideasypaleo.com

 

Easy Paleo Ghee Hollandaise Sauce

Easy Paleo Ghee Hollandaise | stupideasypaleo.com Hollandaise is one of those sauces to splurge on, perfect for a special brunch or a party with friends. I personally think a Tuesday is reason enough to make one, but that’s up to you to decide. I’m giving you two methods to make the Hollandaise – the blender is faster than the double boiler – but they both rely on the scientific concept of an emulsion. 

[Science alert: Emulsions are a type of mixtures where you force two liquids that normally wouldn’t go together to mix. Mayo and vinaigrette are other examples of emulsions. The key to an emulsion is to add the fat – the ghee in this case – very slowly while blending or whisking so the emulsion won’t “break” or separate. You must be patient. Smile. Breathe. Hum your favorite tune.]

Use high-quality ghee…grass-fed organic butter that’s already been clarified, which is normally how you’d make Hollandaise. The result’s rich and buttery and ah-may-zing. YUM. It’s easy to double this recipe for a larger crowd.

Ingredients for Easy Paleo Ghee Hollandaise

Directions for Easy Paleo Ghee Hollandaise (blender method)

  1. Gently melt the ghee in the microwave or on the stove top. It shouldn’t be boiling hot.
  2. Place the egg yolks, lemon juice, salt and cayenne pepper in the blender or Vitamix. Easy Paleo Ghee Hollandaise | stupideasypaleo.com
  3. Start the blender on low and run for about 30 seconds. Now…SLOWLY drizzle the melted ghee into the blender through the hole in the the lid. You must go slow or the emulsion will separate and get soupy.
  4. Once all the ghee is added and the Hollandaise has thickened, you’re done. Scrape it out and use on eggs, roasted veggies, a juicy steak…whatever your heart desires.  Easy Paleo Ghee Hollandaise | stupideasypaleo.com
  5. Will keep for a couple days in the fridge though it will harden when it cools. Very, very gently warm in the microwave if desired. If you nuke it, the egg yolk will cook.

Directions for Easy Paleo Ghee Hollandaise (stove top method)

  1. Gently melt the ghee in the microwave or on the stove top. It shouldn’t be boiling hot.
  2. Place a small sauce pan on the stove with a very small amount of water at the bottom (less than an inch). Heat until simmering. Turn the heat to low.
  3. In a small bowl (I prefer glass) that the bottom fits into the sauce pan, whisk the egg yolks and lemon juice until the yolks get pale and frothy.
  4. Now put the bowl into the sauce pan. Voila! Double boiler.
  5. With the heat on low (LOW), whisk the egg yolks while SLOWLY drizzling the melted ghee into the bowl. Go slow or your emulsion will separate.  Easy Paleo Ghee Hollandaise | stupideasypaleo.com
  6. Once all the ghee is added and the Hollandaise has thickened, you’re done. Remove the bowl from the saucepan and whisk in the salt and cayenne. Serve over eggs, roasted veggies, a juicy steak…whatever your heart desires.
  7. Will keep for a couple days in the fridge though it will harden when it cools. Very, very gently warm in the microwave if desired. If you nuke it, the egg yolk will cook. Easy Paleo Ghee Hollandaise | stupideasypaleo.com