for recipe follow the link  PALEO SAUSAGE EGG “MCMUFFIN”

Paleo Sausage Egg "McMuffin" By Michelle Tam


Frenched Pork Chops With Resistant Starch Mashed Potatoes and Gravy

For recipe directions follow link  Frenched Pork Chops With Resistant Starch Mashed Potatoes and Gravy

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Sausage and Eggs to Go

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The following recipe is pulled straight from the pages of the new Primal Blueprint Publishing publication Primal Cravings. Authors Brand and Megan Keatley really know how make delicious Primal dishes, and often with surprisingly few ingredients.

Read more:

Serves: 6


  • 1 pound Breakfast Sausage (from page 264 if you own a copy of the book, or store bought)
  • 6 eggs
  • 1 green onion, sliced
  • Salt to taste


Preheat oven to 350°F.

Divide the sausage into 6 portions, and place each into its own individual ramekin. Use your hands to push the sausage around the bottom and up the sides of the ramekin, creating a “crust” for the egg to bake in.

Crack an egg into each sausage crust. For a scrambled variation, whisk the eggs before pouring in.

Top with a sprinkle of salt and a few slices of green onion.

Bake until the eggs are set, about 30 minutes.

3-Minute Homemade BBQ Sauce & the Athlete’s Guide to Condiments

Tuesday’s Healthy Fuel Recipe: 3-Minute Homemade BBQ Sauce & the Athlete’s Guide to Condiments

I have lost years of my life in grocery store aisles.  When I want a specific product that meets specific standards, and at a price I’m willing to pay, I will search high and low.

Unfortunately, sometimes the quest is futile.  Sometimes, even while my kids are nearing the point that no parent wants to encounter in a grocery store (when they no longer want the other to touch them or look at them even though all three are crammed into one cart), I push on insisting that the product exists.  Until finally I give up and decide to just make it myself.  Turns out, this is usually a good thing.

This has happened over and over during the last 10 years of my life, and I’ve learned to make everything from yogurt to honey-based chocolate sauce (for chocolate milk) to my sports drinks and training fuel.  And, lately, more and more condiments.

This week, we have a great, 3-minute easy barbeque sauce that you’ll love as is or may use as a foundation to add your own touch. Since I’m not willing to spend $6 a bottle on it, I’ve given up on high-quality BBQ sauce that does not have high fructose corn syrup, hydrogenated oils, and corn/soybean or other omega-6 oils.  These ingredients are 3 that won’t benefit your health, your heart, or your training.  Here’s a simple BBQ sauce recipe and my guide to condiment shopping so that you can continue to stay healthy and on and off the trail:

Recipe of the week: 3-Minute Homemade BBQ Sauce


  • 1 cup ketchup (“natural” variety with NO high fructose corn syrup)
  • 1/4 cup organic apple cider vinegar OR balsamic vinegar
  • 2 tablespoons organic honey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon water
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 2 tsp. chili powder
  • ½ tsp. garlic powder
  • Salt and Fresh ground pepper to taste


  1. Mix all ingredients together.
  2. Enjoy over any high quality (organic and/or grazed, if possible) meat, black bean burgers, on BBQ chicken pizza, and more!


There are very good reasons to be extra picky about your condiments.  I mean, looking-at-every- ingredient or making-your-own picky.  Commercial condiments often have one or more things wrong with them.  Often, much more.  And, although the amounts of the junk ingredients may be small, even small amounts can wreak havoc on health, energy, and fat loss efforts.  Many condiments have the wrong kind of fat in them.  The wrong kind of sugar in them. And, often, a list of junk ingredients you’d never find in your own pantry, and only the cheap kind used by food manufacturers more interested in their bottom line than the quality of their product.  When shopping for condiments, watch out for these 3 junk ingredients:

Hydrogenated Fats: First, be on the look out for transfats (partially hydrogenated oils).  Transfats are liquid fats (such as oils) that have been chemically altered to become solid at room temperature (such as margarine).  This alteration actually changes the “shape” of the bonds (from cis to trans) in the fat.  They occur only in very small amounts in nature.  They are found in man-made processed foods such as shortening, margarine, baked goods, boxed foods, candies, snack foods, fried foods, condiments and salad dressings.  Transfats had become more common with the increase of processed foods/

Transfats have been strongly linked to increased LDL (bad) cholesterol and heart disease.  They are positively correlated to systematic inflammation in our bodies, which increases our risk for all many of chronic disease.  What’s more, some animal studies have linked them to  (non-alcoholic) fatty liver disease and scarring on the liver, especially in diets that also contain high amounts simple sugars.

Omega-6 Fats: Next, there’s omega-6 fats, which are necessary in our diets for health in small amounts, but become harmful to health in large amounts.  And, since they are found in most every commercially prepared food, they are much too abundant in our diets.  The worst of it is that they compete with omega-3 fats to steer our bodies’ production of hormones toward more chronic inflammation and away from reduced chronic inflammation.

Omega-6s are primarily found in plant oils, especially grapeseed oil, sunflower oil, safflower oil, vegetable oil, corn oil, canola oil, and soybean oil (high oleic sunflower, safflower and canola oils are okay with less omega-6s and more omega-9s).  They are also found in whole grains, whole grain products, and the meats of animals that are not grazed but fed grains.  These fats are widely used in the body and readily absorbed.  For the experts who have studied the effects of omega-6 to omega-3 ratio, over-consumptions of omega-6s seems to increase the risk of many diseases including heart attacks, thrombotic stroke, arrhythmia, arthritis, diabetes, osteoporosis, inflammation, mood disorders, obesity, and cancer (especially breast and prostate cancer).

High Fructose Corn Syrup: After diving into current animal studies and research, I for one am convinced that High Fructose Corn Syrup (HFCS) is an ingredient that does not belong in your diet.  Rats fed a HFCS diet, in one particular Princeton study, gained significantly more fat than counterpart rats fed a regular table sugar diet…the calories, nutrients, and activity being equal.  HFCS is a cheap, processed, broken-down sweetener that is quickly absorbed and used in our bodies.  Since we don’t have to do any “work” to break it down, it travels through our digestive pathways very quickly.  And, you guessed it, likely increases insulin reactions which increase fat storage and impede fat loss.

So, why is it okay to use store-bought ketchup?  Good question.  While many condiments are still cheaply made, consumer demand for simpler, more natural ingredients and products is making some headway. You can now find reasonably priced “natural” and organic ketchups made of only tomatoes, vinegar, sugar, salt, and spices.  And, when I find a good condiment, I’m okay with buying it.

When it comes to condiments, be choosey, or head to your kitchen.  Look for these specific junk ingredients and avoid them.  Many condiments can be made quickly and easily.  You’ll feel great eating “clean,” and without junk ingredient you don’t need.


Protein Smoothies: 5 Refreshing Recipes For Summer

Protein Smoothies: 5 Refreshing Recipes For Summer

To survive the summer heat, many of us add fruit smoothies, snow cones, and milkshakes to our diets. The problem with sipping on those cool, sweet drinks, however, is the massive amount of sugar that accompanies them. So why not make your own, healthier summer smoothie? Even better, why not add a kick of protein?

Save yourself the cash, calories, and insulin spikes, and make your own smoothies at home! Real fruit and whole ingredients are much tastier than corn-syrupy puree, anyway. These five simple recipes make delicious, refreshing smoothies that are packed with protein, healthy fats, vitamins, and antioxidants. Enjoy them as they are or add your own spin for more unique flavors!

1 / Pina Colada

Instead of adding rum, add some protein! By making some healthy changes to this yummy favorite, you get to enjoy it without the guilt. Pineapples are full of vitaminsminerals, andbromelain, a digestive enzyme, so drink up!

  1. Add all ingredients to a blender.
  2. Blend, pour, and enjoy!
Nutrition Facts
Serving Size Recipe serves 1
Amount per serving
Calories 219
Total Fat5g
Total Carbs28g
 Pina Colada PDF (101 KB)

2 / Watermelon Mint

Tired of bland egg whites? Add watermelon and mint! This delicious treat is full of protein, vitamins, minerals, and antioxidants. Watermelon, while super water-dense, contains vitamins Aand C, plus potassium. The mint sprigs provide a touch of extra freshness. Add this smoothie to your breakfast, or enjoy it any time of the day!

  1. Add all ingredients to a blender.
  2. Blend, pour and enjoy!
Nutrition Facts
Serving Size Recipe serves 2
Amount per serving
Calories 111
Total Fat1g
Total Carbs17g
 Watermelon Mint PDF (101 KB)

3 / Strawberry Papaya

For all of those avid fish-avoiders, this is the smoothie for you. Although salmon is the heart of the omega family, papaya is also full of omega-3 and omega-6 fatty acids. Hooray! Greek yogurt and fresh strawberries will add some protein and flavor. It’s the best of everything in one cup.

  1. Add all ingredients to a blender.
  2. Blend, pour and enjoy!
Nutrition Facts
Serving Size Recipe serves 1
Amount per serving
Calories 108
Total Fat.2g
Total Carbs15g
 Strawberry Papaya PDF (101 KB)

4 / Cran-Coco Fibernator

Get your grubby paws off your Grandma’s Metamucil wafers and gulp a big glass of this. Chia seed, flaxseed, and cranberries are all packed with fiber to keep your digestive system happy. The American Dietetic Association suggests that women consume approximately 21-25 grams and men 30-38 g of fiber per day. With almost 6 g of fiber, this recipe knocks out a significant amount of your daily needs in just one glass. It tastes great, too!

  1. Add all ingredients to a blender.
  2. Blend, pour and enjoy!
Nutrition Facts
Serving Size Recipe serves 1
Amount per serving
Calories 307
Total Fat7g
Total Carbs52g
 Cran-Coco Fibernator PDF (101 KB)

5 / Coco-Mango Monster

Put some mango in the coconut and drink it all up! Simple, delicious, and full of the good stuff, mangoes are a fantastic source of vitamins A and C, as well as potassiumcalcium, phosphorus,magnesiumiron and zinc. If you have this in your hand, a hammock better be nearby!

  1. Add all ingredients to a blender.
  2. Blend, pour and enjoy!
Nutrition Facts
Serving Size Recipe serves 1
Amount per serving
Calories 224
Total Fat5g
Total Carbs29g

Sweet Potato Casserole




  • 2 pounds of lean ground beef (other ground animals will work too)
  • 1/2 pound of bacon
  • 8 eggs
  • 3 large sweet potatoes (get 4 just in case)
  • 1 large white onion
  • 1 large red onion
  • Spices: Cayenne, paprika, garlic, black pepper, oregano
  • 1 large deep rimmed skillet or pan
  • Coconut Oil to grease your slow cooker


  1. Peel your sweet potatoes and microwave them for 2-3 minutes to soften them slightly
  2. Slice your sweet potatoes into 1/8″ slices, or thin like in the picture
  3. Dice your bacon finely and brown it in a pan into crisp pieces
  4. Remove your bacon from the pan and set it aside for later
  5. Dice your onions into large chunks and add to your pan along with your ground beef. Make sure you use a deep skillet or pan big enough to brown 2 pounds of beef and 2 onions.
  6. Season your beef as you wish. I used a generous amount of cayenne, paprika, black pepper, garlic powder, and oregano.
  7. Make sure your beef is fully browned and onions are translucent.
  8. Beat your 8 eggs in a bowl, blender, or food processor. I use my trusty magic bullet. Add some cayenne and paprika to your egg mixture if you wish.


  1. Grease your slow cooker with some coconut oil.
  2. Line the bottom of your slow cooker with slices of sweet potato. Just enough so that you cover the bottom.
  3. Spoon in a layer of your seasoned beef onto the sweet potatoes.
  4. Sprinkle some of your crisped bacon pieces on top of the beef.
  5. Repeat.
  6. The goal here is to keep layering evenly until you use up your supplies. If you end up with some extra sweet potatoes, I’m sure you can think of a few ways to eat them later.
  7. Once you have finished layering, pour your egg mixture over the top. Trust me on this. The eggs will fall into place and make the magic happen.
  8. Cook on low for 6 hours.
  9. Allow pot to cool. If your ceramic crock is removable, throw it in the fridge overnight. This will allow the dish to congeal and set nice. You can then slice the casserole into pretty pieces like in the picture.
  10. Thank me after you WOD faster or lift heavier things after eating this amazing stuff.

Lemongrass Coconut Scallops



  • 1 lb Scallops
  • 2 tablespoons Coconut Mana (or coconut butter)
  • 2 tablespoons Coconut Oil
  • 1 tablespoon Black Pepper
  • 3 inches Lemongrass, finely sliced
  • 1 inch Ginger, finely chopped
  • 1 large Lime
  • 1 large Avocado
  • Arugula
  • 1 large Carrot, chopped


  1. Put the scallops in a pan on medium heat with the coconut oil and coconut mana. Start to heat up the scallops on that medium temperature while you slice and dice the lemongrass and ginger. Once the lemongrass and ginger are ready, add them to the pan and stir vigorously, making sure that most of the scallops have even access to the lemongrass and ginger in the pan.
  2. If you’re using frozen scallops, I would suggest heating them in just the coconut oil and coconut mana for at least 15 minutes, covered. When I am thawing out my meals, I almost never use a microwave – I just adjust my cooking technique and timing to allow for the meat to thaw in the cooking process. I have found that cooking a steak or shrimp from frozen is actually quite effective, and because I am cooking with oil the moisture of the meat often gets “sealed” in the meat, leaving me with a very satisfyingly juicy end product. In many ways I prefer to use frozen meat now that I’m used to it. I’ve read that frozen meat and seafood are often the freshest way to get them, since they’re often frozen right in the processing facility. For seafood especially, this can mean a very big difference between excellent and merely acceptable end results.
  3. Let the scallops cook for approximately 10 minutes per side, flipping them with tongs in between. As soon as you’re ready to flip the scallops the first time, sprinkle some black pepper on the scallop just before flipping it, so that the pepper will cook in to the scallop. Pepper the up facing side too, after flipping. Apply pepper very lightly, as you don’t want to taste the pepper, it’s there just to enhance the flavor of the coconut. And of course, prepare the avocado and the side salad as you’re waiting for the scallops to cook.
  4. As a note on the above: if you’re using frozen scallops, you may want to double your cook time, cooking each side of the scallop for 20 minutes at 10 minutes per side, for a total of 40 minutes of cooking.