Thursday, March 29, 2012

Banana Chocolate Chip Muffins

2 cups Almond flour
1/4 tsp salt
1 tsp Baking soda
1 tsp Baking powder
2 tsp Cinnamon
1/2 tsp Nutmeg
5 ripe Bananas (mashed)
4 Eggs (whisked)
2 Tbsp Honey
1 Tbsp Vanilla extract
1 cup Dark Chocolate Chips
1/2 cup Walnuts

Mix together dry ingredients and set aside.  Whisk wet ingredients and add to dry mixture.
Pour batter into lined muffin pan and bake at 350 for about 15 minutes or until toothpick comes out clean.  Makes about 12 muffins.

Pie crust

This crust can be used for either salty or sweet pies.

For veggie pies...
1 cup plus 2 TBS Almond flour/meal
1/4 cup Coconut flour
1/4 tsp Salt
1 Egg
5 Tbsp coconut oil softened
For sweet pies...
1 cup plus 2 TBS Almond flour/meal
1/4 cup Coconut flour
1/4 tsp Salt
1 TBS Honey
1 Egg
5 TBS Coconut oil
Zest of 1 lemon

Place flours and salt in food processor and pulse.
Add coconut oil and egg and pulse until mixture forms a ball.
Press dough into a 9 inch round pie dish.

Poke the bottom with a fork, cover with plastic wrap and refrigerate for 15 minutes.

Bake at 350 F for about 10 minutes or until golden brown.
For fillings that require baking,  don't need to pre bake the pie, just add filling and bake.
Makes one pie.

Wednesday, March 14, 2012

Cave Girl Eats

Eat real, unprocessed food, as close to nature as possible, and listen to your body.
Pretend the modern supermarket doesn't exist.  Choose foods that could be grown, hunted,
Nothing packaged or processed.  Support local farms when possible.
Eat animals, marine life, vegetables, nuts, seeds, and fruits.
Eat plenty of healthy fats from pastured animals, fish, coconut, avocado, olives, and cold-pressed oils.
Drink water.
Above all, ditch the "gurus," "programs" and "diets" and get back to basics.
Connect with your intuition and allow it to guide you.

Pecan cookies

2 1/4 cup Almond meal
4 Tbsp Coconut flour
1/4 tsp sea Salt
1/4 tsp Baking soda
1/3 cup Coconut oil melted
5 Tbsp organic Honey
1 Tbsp Vanilla extract
1 tsp Lemon extract
1 tsp Butter flavor (optional)
1/2 cup chopped Pecans

In a large bowl combine all dry ingredients.
Melt coconut oil and add flavors and honey, mix throughly.
Add wet mixture into dry mixture.
Place dough in a large parchment paper and form a log about 2 inch in diameter.
Place in freezer for about 1 hour, unwrap and cut into1/8 inch slices.
Place slices in a baking sheet lined with parchment paper.
Bake at F 350 for about 8 minutes or until gold in color.  Makes 18 cookies.

Sunday, March 11, 2012

Paleo Crepes

These crepes are a perfect breakfast solution, easy to make and healthy.  Good substitute for pancakes...

2 Tbsp Coconut flour
3 Eggs
1 tsp Honey
1/2 cup Coconut milk
1 Tbsp Vanilla extract
Fresh fruit
2 Tbsp Dark chocolate chips melted 
1/4 cup Chopped pistachios

Mix together flour, coconut milk, eggs, honey and vanilla.
Heat a non stick pan greased with coconut oil on medium heat.
Pour 1/4 cup of the mixture per crepe in the pan and cook until edges are light brown, flip to other side.
Fill crepes with fresh fruit and drizzle with dark chocolate and sprinkle with pistachios and cinnamon.
Makes 6 crepes.


Thursday, March 1, 2012


Note that all my recipes are adapted to the modern style of living, as much as I like the idea of being 100% paleo, it's a little hard in the modern world.  The good part is that I'm still loosing weight and feel great!

Paleo food guide


You can eat all of them without limit, except…
Vegetables to limit for weight loss:
Sweet potatoes/Yams
Potatoes – stay away from potatoes if you have an autoimmune disorder


Limit fruit intake, especially dried fruit, for weight loss, according to some, but otherwise, eat all of them freely.


Eat meats and eggs freely, but in order to mimic our ancestors best, eat these products from animals that were grass fed/pasture raised.  At the least, steer clear of meats with preservatives and color or flavor enhancers, particularly added nitrites, as they can be pretty toxic.
Pork, Beef, Chicken, Turkey, Goat, Lamb
Eggs – from chickens, ducks, emu, quail, etc.


All species are fine – just be conscious of mercury levels and ecological practices.  Know that smaller fish like anchovies generally have less bio-accumulation of heavy metals and toxins, and high levels of omega 3 fatty acids.


All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour.Peanuts are NOT NUTS – they’re legumes, and thus are not on the list. If you’re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day, as the calories add up quickly!


coconut oil/milk
olive oil
walnut oil
avocado oil
macadamia oil
hazelnut oil
unrefined red palm oil
Watch your intake of all of these if you’re trying to lose weight – they’re very calorie dense.


Filtered or spring water
Herbal tea
Coconut water
Freshly juiced fruits and vegetables


Dried fruit
Alcohol (all kinds)
Caffeinated teas
Sweeteners – Raw honey, stevia, coconut sap


Pasteurized Dairy – butter, milk, yogurt, kefir, cream, ice cream, powdered milk, and anything else from an animal’s teat. This is debatable in the Paleo community, so do your reading and choose for yourself. In our opinion, if you’re going to have dairy, you should make it raw, whole-fat, fermented dairy. 
Grains or grain-like foods - wheat, rice, millet, oats, spelt, buckwheat, wild rice, amaranth, sorghum, rye, barley, corn.  AND any flour, noodle or other food made out of any of these.
Legumes – All beans.  Black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy, mung, lima, black-eyed peas, you get the picture… Snowpeas, sugar snap peas and green beans are acceptable to eat.
Refined Sweeteners – sugar cane, white sugar, brown sugar, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.
Highly Processed Oils - any oil that is hydrogenated, partially hydrogenated, fractionated, refined, or otherwise adulterated.
Most Vegetable Oils – Any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others. Seeds like flax and hemp have a lower omega 6 content and thus are fine. Just don’t cook with those.
Fruit Juice – unless it comes straight from your juicer at home.
Refined, iodized salt – use unrefined sea salt instead