You’ve probably heard of “Egg in the Hole” or “Bird’s Nests” or maybe not. When I was a little kid my dad would make me an egg in the hole for breakfast every now and then. He’d take a slice of Wonder Bread and cut a hole in the middle of it with a small glass. He then heated up some butter in a pan, tossed in the bread slice and the hole and browned them a little bit, turned them over and he’d crack an egg into the hole in the bread slice. After awhile, he’d flip everything over again to finish cooking the egg and nicely brown the bread.
My Eating Method
When I got it served to me I would cut the bread slice with the egg in it in half and watch the egg yolk run. Mmmm, delicious. I would then eat each half being sure that each bite had some bread, egg and egg yolk with it. When I finished both halves I turned my attention to the hole. That round circle of delicious butter soaked brown toasted bread. I’d make sure to mop up the last of the egg yolk with it and pop the whole thing in my mouth. Mmmmmmm, very delicious!
The New Updated Primal Version
Now that I don’t eat bread much anymore, what’s a grown boy to do? Instead of Wonder Bread I use slices of Coconut Flour Mug Muffins. Those are my holes and there is no bread slice. So its just Eggs with Holes! Still delicious though!
So here we go!
1. Make a Mug Muffin using coconut flour or other flour that is gluten and grain free. I’ve been using some almond flour and some garbanzo bean flour. Garbanzo beans are a legume and is OK in small quantities.
2. Heat a tbl of butter in a pan and add two slices of your mug muffin.
3. Toast on one side, flip over and add your eggs. I like to let the eggs attach themselves to the holes. It makes it harder to flip over, but I like the challenge! And viola! Mmmmm, delicious!
Eggs with Holes!
Darn! One of my egg yolks broke! But it was still good! Thanks Dad!
Blackened Rib Eye with Bleu Cheese and Caramelized Onions
I love Blackened Rib Eye steaks and I love Bleu Cheese. Put the two together and you have a Black and Bleu Rib Eye! Ouch! Its so good! Then add some Caramelized Onions and, dare I say it, heaven! Yes, my wife and I were smacking our lips and groaning how good it was after every bite! Let’s get started…
1 Rib Eye steak to share, 10 or 12 ounces would be good
Blackening spice, like Paul Prudhommes
1 large Yellow Onion, peeled and cut into slices
2 tbl butter
2 tbls Avocado Oil
Low carb veggie (I used asparagus)
pinch of salt
1/2 cup white wine
couple slices of Bleu cheese
Add butter to large fry pan on high heat
When butter has melted, add onions, toss to coat and turn down heat to medium
As we cook the steak make sure to keep an eye on the onions. We want to brown them, not burn them.
When the onions have browned add a pinch or two of salt, stir, then add the white wine. Turn the heat down to low and evaporate all the white wine
Blackened Rib Eye Steak
Heat a cast iron pan big enough to hold the steak on high heat
Coat the steak on both sides with one tablespoon of avocado oil
Sprinkle one side of steak with blackening spices, then turn the steak over and coat the other side. Pat down so spices adhere to steak.
When the cast iron pan is hot, add one tablespoon of avocado oil to the pan, then add the steak to the pan right on top of the oil
If you have a splatter screen, put it on top of the cast iron pan and that will keep grease from landing all over the place.
Set a 10 minute timer. That should get you to medium rare. Of course, cook more or less depending on your tastes.
Are you watching those onion? 🙂
Half way through the cook time on the steak, turn it over
When your done cooking the steak let it rest for a couple minutes before cutting it in half to split with your significant other 🙂
Cook your veggie. I used Asparagus for this one. Bring water to a boil, add olive oil and salt to water, add asparagus, bring bake to a boil, turn the heat down to a simmer, 4 minutes, done, drain
Half way through the cook time on the steak, turn it over
Blackened Rib Eye Steak with bleu cheese on top, caramelized onions and vegetable with lots of butter!
Seared Halibut and Scallops with Carrot Parsnip Puree and Caramelized Onions
Yes, lets not forget about those caramelized onions! I love onions and when you caramelize them it brings out their sweetness and the flavor is spectacular. Goes great with seafood (I like them a lot on Horseradish Encrusted Salmon) and steaks and a lot of other proteins. Here we’re going to use halibut and scallops.
I bought the halibut and scallops in the frozen section at Costco. In my opinion buying wild seafood that’s frozen over any fresh “farm raised” fish is best. I know a lot of TV chefs hate anything frozen, but if you handle the product the right way, it will be good!
So what are the right ways to handle frozen fish?
Don’t keep it in the freezer for too long! I know its in the freezer and you might think its good forever, but everything has a shelf life! So be sure to use it within a month or two.
When you’re ready for some fish that’s in the freezer, be sure to take it out about 3 days before you’re ready to eat and let it thaw out while sitting in the fridge. Don’t thaw in the microwave! It’ll just mess up the texture.
1 six ounce halibut fillet
8 large scallops
1 tbl butter
1 tbl olive oil
pinch of salt
1 carrot, peeled and sliced
1 parsnip, peeled and sliced
1/2 cup heavy cream
1 tsp garlic powder
1 yellow onion, sliced
2 tbl butter
1/2 cup white wine
Place sliced carrot and parsnip in a pot with enough water to boil for 15 minutes. Add a pinch of salt to the water. While its boiling, do the rest…
Put 2 tbls butter in pan on medium high heat for the caramelized onions
When the butter melts, add the sliced onions ad toss or stir to coat the onion slices in butter. Cook over medium heat, stirring and tossing until onions start to caramelize (turn brown)
In another fry pan, melt 1 tbl of butter and add 1 tbl of olive oil on medium high heat
Take the halibut fillet out of the plastic wrap (if frozen) and salt both sides
Add it to the pan with the butter and olive oil in it and sear the halibut for a minute
Flip the halibut over and transfer to an air fryer and cook for 6 minutes at 330 degrees. If you don’t have an air fryer, you can use a small toaster oven, or your big oven, set to 400 degrees, cooking for 6 minutes
OK, you got 6 minutes left to get everything done! Let’s go!
Salt the scallops on both sides
Add the scallops to the pan you seared the halibut in. Make sure the pan is hot, but not smoking hot. Sear the scallops, then turn over and turn down the heat to low. This will cook them through while you finish everything else.
Add the white wine to the onions and let reduce
After boiling the carrot and parsnip, drain and add to your food processor.
Add the cream, pinch of salt and some garlic powder
Puree the mixture making sure its all very smooth. You might have to scrap down the sides a couple of times and you might have to add a little more cream to get the right consistency. We don’t want soup! You want it to be thick and able to hold its shape on the plate.
At this point the halibut should be ready, the scallops should be seared and cooked through
Have you been watching the onions? Don’t burn them!
Alright, let’s plate up! Cut the halibut in two to share.
Get two plates and put some puree on the plates and spread out a little, like a smear. Put some caramelized onions next to it. Place a halibut half on the plate overlapping the puree and onions. Put 4 scallops on each plate and scrap and butter and oil from the pans over the scallops. I sprinkled all with a little dried cilantro to give it some color.
You could make a lemon butter sauce with the oil left in the scallop sear pan. Just add some white wine and juice from half a lemon to the pan while on high heat. Add a tbl of butter and a pinch of salt. Shake the pan until the butter melts. Then pour over the scallops and fish.
If you have some good Primal sandwich ingredients laying around you can make a sandwich in less than a minute. Anyone can make a sandwich! Right? This one is going to be a salami sandwich because that’s what I got laying around. I also had made a batch of oopsie rolls the day before, so I had my “bread” all set to go!
Everybody knows how to make a sandwich, but this one is a good Primal sandwich. No normal breads made with wheat flour. Mayonnaise made with avocado oil instead of the dreaded canola oil or soybean oil. Its low carb high fat, no grains, no gluten which is unlike any other “normal” sandwich. My blood sugar didn’t budge at all after eating this! And I stayed in Ketosis!
Lots of sandwiches can be made with leftover ingredients. Just make sure you stay Primal. If you’re Paleo, no dairy products! You can use oopsie rolls as the bread in just about any kind of Primal sandwich. Make a batch and keep them in the fridge. There even good as burger buns! Cheese sandwiches, fish sandwiches, southwest chicken sandwiches, etc, etc. I even made some Reubens!
I always wondered about how people make such beautiful presentations with there avocados, so I thought I’d give it a try! The most important things are a nice fresh, yet semi soft, avocado and a sharp knife!
First slice your avocado in half. (I hope its beautiful on the inside!)
Then peel the skin off one half. If your avocado is too soft this will be really hard. You may have to use your knife to cut the skin a little to start peeling.
Once your avocado half is fully peeled, lay it flat side down on a cutting board. Cut thin slices wit your sharp knife. If the avocado slices stick to your knife, just wet your knife from the sink faucet and proceed.
Once its cut, grab it with both hands and start turning the ends into a circle. I put the smaller end of the avocado into the middle of the circle.
Use a thin metal spatula to take it off the cutting board and move it to your plate. Viola!
I eat a lot of avocados. Did you know avocados are a fruit?! They have vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. More potassium than a banana and a lot less sugar. Although the fat content is high, but that’s what I eat! A low carb high fat diet! I especially like them with my eggs for breakfast.
When you start eating Primal, sausages are good, but you have to get the right kind! You have to watch out for preservatives and nitrates and such. So, uncured would be the best (for bacon too). Take a look at these that I found in a Sprouts store. All good things on the label!
Don’t forget Costco
Lot’s of Organic, natural products hitting the shelves at Costco. I love the Polish Sausages. Grass fed, no hormones or preservatives and grades all around. I heat them up in my air fryer so the outside gets crisp and inside its all juicy deliciousness. Make elongated Oopsie Rolls for “bread”, top it with raw organic sauerkraut and Primal Kitchen Mustard and you have a Polish Sausage Sandwich that even a Chicagoan would love!
Yes, that’s right you can make sausages at home! I’ve made a bunch in my restaurant over the years and did all the hard work including stuffing them in pig intestines. What did you think they used? There are some sausages with a non-animal casing. Some don’t even have a casing. “Skinless” hot dogs and the big tube of breakfast sausage like Jimmy Dean’s. You can make sausage mixtures and just hand form them into logs or patties and the cooking will bind them together! But that’s for another post!
When I weighed in at over 300 pounds I couldn’t exercise much except for walking. But it turns out walking is a great for weight loss. Of course, you have to eat the right foods in addition to walking. You can’t just eat Big Macs with Fries and Vanilla Shakes and then walk some and lose a lot of weight or any weight at all. But if you ate the right Primal foods and walked some you could start losing weight.
First, Start Eating Primal
Once you start eating Primal you will train your body to start burning fat instead of relying on carbohydrates to fuel your activities. When you’re eating lots of carbs your body burns the carbs first. If you’re not doing any exercising whatsoever (like me for a while) the carbs you’re eating gets stored as fat.
Above, Wedge Salad with Pork Belly! Primal lunch!
Sedentary Lifestyle Problems
If you don’t do any exercise whatsoever, your muscles and liver will never get rid of their glycogen stores. That means insulin will only be able to store excess carbs as fat! And if you eat any fat with those carbs, it’ll store that in your fat cells too! Double whammy!
Here’s my favorite example. I like pro football. When that starts up I’m mesmerized in front of the TV watching my favorite sport. So when Sunday rolls around, there are three games to watch! In the old days, I would just sit in my lazy boy watching the games only to get up to go to the washroom, or make a drink, or eat some terrible snack like potato chips and dip. So how did I change?
Secondly, Start Moving
I started DVRing the games! I’d actually go for a walk while the games were still on! Which actually works out kind of nice because I can fast forward through all those stinking commercials! There’s a lot of commercials! I also started watching a lot of the action standing up and moving around and I also stopped drinking and started eating good Primal snacks! (I now have a drink occasionally)
So start eating Primal like I mentioned above. Then you got to start moving. No more lazy boy! Here’s my second favorite story… My wife and I went on a week’s vacation to Seattle in 2018. We took a taxi from the airport to where we were staying, which was close to downtown Seattle. So we didn’t rent a car. We walked everywhere! We ate (and drank) pretty good. When we got back home we found that we both lost weight! Gotta love that!
So now you’re eating Primal and picked up your movement. You’re walking a lot and when you watch TV you move around a bit. Even if you sit at work, get up every half hour, stretch and walk around, even if its just circling your desk.
Kick it Up a Notch!
So now you’re eating right and you’re moving and walking. What else can you do for your weight loss goals? How about a bike ride? Play tennis? When my wife and I “play” tennis, we don’t keep score and actually try to keep the volley going for as long as we can! We also play frisbee, badminton and play a game of IT! Remember IT? I’m not talking about Information Technology. I’m talking about the old schoolyard game of tag, you’re IT! If you’re not there yet, try walking after every meal even if its only for 5 or 10 minutes. It will help with your blood sugar control.
Welcome to Expert Status
OK, so now you’ve been eating Primal for a while and walking regularly and every now and then you “play”. Great! How about going for a walk in a fasted state?! That’s right! So when you get up in the morning, go for a walk before eating anything. You’re now a fat burner (because you’ve been eating Primal for a while), so if you don’t have any ingested fat to use for fuel, you will start to burn the fat off your body! And if you’re eating Primal and walking and exercising and if you’re not stressed out all the time, guess what? You’ll be getting better sleep and because you’re a fat burner, you could even lose weight while you’re sleeping! That’s right! While your body is healing itself at night while your sleeping, it will use the fat on your body to fuel the process! Fantastic!
That’s the Art, Now the Science
Its all about your heart rate. Subtract your age from 208. Take that number and multiply it by .55 (55%) to get the low end of your fat burning zone and then multiply it by .75 (75%) to get the high end of your fat burning zone. So if your 60 years old, 208 – 60 = 148. For the low end 148 x .55 = 81. For the high end 148 x .75 = 111. So if you keep your heart rate between 81 and 111 beats per minute, you are BURNING FAT!