Update to My Chaffle Post

Hey there! A while ago I wrote a post about chaffles. Chaffles are waffles made with cheese, hence the name chaffles. So, as good as those are, these could even be better! Well, in a different way, of course. So what are “these”? Here’s a pic:

So you take your favorite chaffle recipes and instead of cooking in a waffle maker, you spread it out on some oiled parchment paper in a pan and bake it in your toaster oven at 350 for 15 minutes. When its done it’ll look like this:

So, you cut it down the middle, then into strips and dip the strips in marinara like you would cheese sticks. Tastes great! My wife even likes them! I could take that same recipe, cook them in a waffle maker and my wife says they taste too eggy. But baked this way its good! Go figure! Here’s the link to the chaffle post for the recipe. I used a mozzarella and provolone cheese mixture I get at Costco. You can also add a tbl of almond flour to give it a little more body and some oregano, basil and garlic powder to go over the top Italian! Enjoy!

Mix Presentation Up with a Bento Box!

Being a chef in the restaurant biz for 25 years has made me keenly aware that one “eats with your eyes” first. Then, of course, its down the hatch! So presentation is very important, even if your just eating at home with family.  My wife and I found ourselves stuck in a rut, so she pulled out the Bento Boxes we bought a while back to give ourselves a visual treat of the food we were eating during the Coronavirus lockdown.

I had a bunch of leftovers in the fridge so I thought I’d use them up. I had Mad Max Tuna Salad. I call it Mad Max because the expiration date on the tuna cans was over a year and a half old! I also had some broccoli and cheese sauce. My wife made a little tomato salad for one compartment and I had to come up with something for the biggest compartment with a sauce for dipping.

So I was looking around the kitchen, in the fridge and pantry and then I saw in the distance on the kitchen island a bowl with a sweet potato in it! Viola! Sweet potato fries with a sriracha mayo dipping sauce! Nice! So my wife pulled out the sir fryer and made some nice sweet potato fries in a bout 15 minutes.

The three boxes came with one nice cover. They stack on top of one another, so I guess you really only need one cover. But if you had people over, wouldn’t it be nice to have them all covered and then everybody lifts the cover off at the same time? The suspense, the excitement, the anticipation!

Those are almond flour crackers around the Mad Max Tuna Salad. The sweet potato fries came out perfect!  

My wife and I had fun eating from the Bento Box. She also enjoyed some wine from a local winery, PageSpringsCellars.com

Traditional Pizza using All Purpose Flour Crusts

I made tons of this dough for pizzas in my restaurants. I used all purpose flour. Of course, all purpose flour has a lot of carbs. A cup of almond flour has around 24g of carbs while a cup of all purpose flour has 95g of carbs. Four times as much! So when I turned low carb back in 2014 I was just eating the toppings off of my pizzas! Now, since I lost all that weight, I cheat every now and then. But it is nice to be gluten free and although I’m not full blown celiac, I do feel a little tiny bit uncomfortable after eating a bunch of bread made with all purpose flour. So there are other low carb pizza recipes out here. One uses almond flour and another uses cauliflower. The cauliflower crust is the lowest of the low carb pizza crusts.

So, here we go!


  • 1 2/3 cup hot water from the tap
  • 1/3 cup milk (2%, whole or half and half)
  • 1 tbl sugar
  • 1 tbl dry active yeast
  • 4 cups all purpose flour
  • 2 tbl olive oil
  • 1 tsp salt
  • herbs, optional (like basil, oregano and/or fresh rosemary)
  1. Add the first three ingredients to a 2 cup measuring cup.
  2. Sprinkle the yeast on top then stir to mix into the liquid
  3. Let this stand to proof while you do the rest
  4. Add the flour to the bowl of a food processor
  5. Add the olive oil, salt and the herbs (if using)

Take out from food processor bowl, knead by hand

Put pizza dough in oiled bowl, cover with plastic, put in a warm place

Let pizza dough double in size, takes 1 1/2 to 2 hours

I put it on top of my stove with temp set at 170 degrees

Don’t throw out ANY food! Eat your leftovers!


In this time of the Corona virus its important to use your food efficiently so you eat up those leftovers and don’t throw anything out. Hopefully, the hoarders who bought excess food will do the same. It would be a shame if any of it went in to the dumpster!

So we just got done with St. Patrick’s Day. I cooked a small corned beef I got at Costco, but for two people it was still quite a lot. So here’s what I did with the leftovers.

The Corned Beef cost $14.36. I got lots of meals out of it!

My wife and I had two meals like the above.

Then we split two Reubens for two other meals. I had some fresh, raw sauerkraut that I also bought at Costco. Good stuff! That left me with some cabbage, potatoes and a little corned beef. So I made corned beef hash. We also bought a rotisserie chicken from the local food store, so after a meal of that I made Curry Apple Chicken Salad and I made a small pot of Chicken vegetable soup. I used the bones to make a broth that I then added some chicken bouillon to. Here we go!

I went through the fridge and found all these leftovers and some mushrooms that I hadn’t started using for anything yet. So, some are going into the soup. First, I’m making the corned beef hash.

Saute some onions with a little bit of olive oil. You’re going to get a lot of fat from the corned beef, so don’t go overboard in the beginning.

Add the leftover, chopped up corned beef.

Add the leftover potatoes and cabbage chopped up.

I didn’t cook it much because I wasn’t going to have any at this time. I had my mind set on a bowl of soup. Let’s make some chicken soup!

I boiled the bones for about 30 minutes, but then I did add some chicken base to the broth (its like a bouillon cube, but not as salty.

Sauteing the veggies before adding them to the broth brings out the sugars in them and adds more flavor to the soup.

My wife doesn’t like seaweed, but I do. So I just break up a piece into my soup just before I eat it.

Mmmmm Mmm good! Now on to the chicken salad.

This is the chicken salad dressing. Mayo, lemon and lime juice, salt, a squeeze from the tube of cilantro (you can use fresh cilantro if you have it), curry powder and Major Grey’s Mango Chutney. Whisk it up!

Add the salad stuff! The diced chicken, diced Granny Smith Apple, grated carrot and chopped celery. Mix it up!

I served it on top of chopped iceberg lettuce and garnished with cashews. In the restaurant I would also add red seedless grapes, but this was good. Maybe some chopped scallion would have made it more visually appealing, but it sure tasted good! Let’s make some soup.

Good luck! Eat those leftovers and stay healthy!




I make all kinds of bread substitutes like oopsie rolls, but this one is really interesting.  Chaffles! Its just eggs and cheese cooked in a waffle maker! Great for not only breakfast sandwiches, but any kind of sandwich. Or, don’t make a sandwich! Just top with eggs and your favorite protein. I see Eggs Benedict in my future! I had a beef brisket sandwich, a salami sandwich and of course, breakfast sandwiches.

Here’s the basic recipe:

  • 1 egg
  • 1/2 cup of grated cheese

If you have a regular  waffle maker that makes 4 waffles, double the recipe to fit the whole waffle maker plate. Crack the eggs in a bowl and whisk. Add the cheese (I used cheddar and I also used a provolone/mozzarella mix) and mix together. You can salt and pepper to it, add herbs, etc, etc.  Make sure you spread the cheese around a bit. Don’t let it clump in the middle. You can also add a little more cheese directly to the waffle maker to give you a little more crisp waffle. Check out the pics below.

In the above chaffle I used extra provolone cheese on the top and the bottom of the chaffle to give it a crispier texture.

Above, provolone chaffle

Above is a cheddar cheese chaffle. I put a tablespoon of almond flour in this one to make it more waffle like. To me, it wasn’t worth the carbs!

Above is a breakfast sandwich. Chaffles make an excellent “bread” for sandwiches. I use cloud bread (oopsie rolls) and other no gluten, no grains breads, and chaffles are a good, sturdy sandwich bread.

If you make a lot of chaffles and want to reheat, I suggest 5 seconds in the micro, then toast in your toaster. You can go right to the toaster if you want.

Salami sandwich!

Making an open faced breakfast sandwich, above and below.

Handheld breakfast sandwich


Quick Chocolate Macadamia Cookie/Cake

LCHF Desserts

LCHF desserts using chocolate and nuts! Why did I make this? Good question! My wife likes this kind of stuff, but I do like this once in a while. Its good, but maybe too good. Do not eat all of this at once. Share with somebody. Or better yet, just eat a quarter and put the rest in the fridge and have a quarter over  the next 3 days! Its low in carbs, for what it is, but just take it easy and spread out the love over a few days!

Here we go:


  • 1 tbl coconut oil
  • 1 tbl butter
  • 1 whole egg
  • dash of vanilla
  • 2 tsp xylitol sugar, carbs 8g
  • pinch of salt
  • 1/8 high cacao chocolate bar, chopped, carbs 4g
  • 8 macadamia nuts, chopped, carbs 2g
  • 1/4 cup almond flour, carbs 6g
  • 1tbl coconut flour, carbs 5g
  • 1 tsp baking powder
  1. Melt the coconut oil and butter in a round au gratin dish
  2. Add the next 4 ingredients in a mixing bowl and whisk
  3. Add the chocolate and nuts and the melted butter and coconut oil to the bowl and mix
  4. Add the almond flour, coconut flour and baking powder to the bowl and whisk to combine
  5. Turn out mixture into the au gratin dish you used to melt the butter and oil
  6. Microwave for 90 seconds
  7. Let sit for a few minutes to set
  8. If you want a little crunch, you could put the dish in a toaster oven and broil for 2 minutes to brown the top. Be careful!
  9. Turn out onto a dish and enjoy!

So as you can see, total carbs is around 25g. So if you split into 4 servings, you’re good. DON’T eat it all at once! You’ll spike your blood sugar and fall out of ketosis. If you’re not worried about ketosis, all I can say is everything in moderation!

This is the au gratin dish I used.

Use a high cocoa dark chocolate for low carbs

I like to use xylitol or Swerve for sugar. Its lower carbs than regular sugar and doesn’t have a funny aftertaste like other low carb sugars.

Almond and coconut flours.

My wife and I ate just about half and saved the rest for later, or another day. We’ll see!

Three Layer Omelet – Spinach, Mushroom and Shrimp!

I like my eggs and that includes omelets! I came across this one while researching Tapas dishes. I had some Cuban customers at one of my restaurants. They fled Cuba when Castro took over going to Spain first and then coming to the United States. They loved the Tapas dishes they experienced while in Spain and asked me if I would do a Tapas night at the restaurant. I am always on board for something new and this is one of my favorites!

Here we go!

You’re going to be making three 3 egg omelets, so you’ll need 9 eggs. I like to whisk my eggs with a little heavy whipping cream using an electric handheld whisk. This beats a little air into the eggs which adds a little air to the egg mixture and makes the omelets fluffier! You can use a hand whisk if you don’t have an electric one. You’ll need a nice non-stick pan to make the omelets. Here’s the ingredient list for the omelets:

  • 9 eggs
  • 3 tbl heavy whipping cream
  • 3 pinches of salt
  • handful of spinach, chopped
  • 6 crimini mushrooms, sliced
  • 6 large shrimp, chopped
  • butter
  • olive oil
  • 3 more pinches of salt

For the special sauce:

  • 1 cup mayo
  • 1/4 cup ketchup
  • 1 tbl Worcestershire Sauce

You’ll also need some shredded cheese to top each layer. I like Asiago, but you can use Parmesan if you want to.

I bought this bag of cheese at Costco. Its cheaper than buying at the local store. So basically, make 3 omelets sauteing the ingredients, then adding the egg mixture. The cook the omelet like normal. I actually flip the omelet over to cook and set the top. If you’re not good at flipping. you can try using an over sized spatula, or you can put a lid on the omelet to set the top. If using the lid technique, make sure you don’t over cook the bottom (i.e. burn the bottom!).

Saute the ingredients.

Add the egg omelet mixture.

Cook omelet until set.

Slide out onto plate.

Top with 1/3 of the sauce and top that with some grated cheese. Repeat with the final two layers.


Above is the raw shrimp. Saute until thoroughly cooked.

I added some chopped chives for color. You can use parsley if you want. Makes at least 4 servings. I usually cut into eighths and have some over several days. This is a great do ahead dish. Sometimes I eat the slices cold! Tastes that good!

Vitamin D Absorption Dependent on Magnesium Levels!

I like to get my Vitamin D by sitting in the sun for at least 20 minutes a day. However, I did not know that absorption was dependent on your levels of magnesium until  read this article! I do have a magnesium supplement that I could take, but I like to get my vitamins and minerals from food as much as I can. Here’s a list of the top 10 foods that contain magnesium:

  1. Bananas
  2. Spinach
  3. Avocado
  4. Cashews
  5. Almonds
  6. Pumpkin seeds
  7. Oily fish
  8. Lima beans
  9. Sesame seeds
  10. Peanut butter

Since I’m a Primal kind of guy, I don’t eat many beans or legumes or things that contain a lot of sugar. So, I don’t eat many bananas because of the high sugar content (unless they’re really green). Spinach and avocado are great! Cashews, not so good. Almonds, Pumpkin seeds and oily fish are good, as are Sesame seeds. But I also stay away from Lima beans and peanut butter. Almond butter is my alternative.



Old Family Recipe – Claskis

Just about every culture has some kind of stuffed dumpling or ravioli like dish. My grandmother was from Lithuania and she would make something that she called Claskis. I don’t know if that’s the proper spelling or not, or even if that was a dish from Lithuania or if my grandmother invented it after she came to America. But anyway she made it and taught my mother how to make these delectable delights! It really was a special day when we had these because they’re actually a lot of work. Its actually a good activity for the whole family to participate in!

This is not a true LCHF recipe because of the use of all purpose flour in the making of the dough. However, in the grand scheme of things, its not that bad. Its not like eating a bowl of ice cream!

Here’s a basic recipe off the top of my head…


  • 1 lb bacon cut into julienne strips
  • 1 large yellow onion, coarsely chopped
  • 1 lb button or crimini mushrooms, coarsely chopped
  • 1 lb ham steak, cut into cubes
  • Maggi sauce
  • Worcestershire Sauce
  • salt and pepper


  • 1 cup semolina flour
  • 2 cups all purpose flour
  • 4 whole eggs
  • 2 tbls olive oil
  • 1/4 cup water
  • pinch salt

To make the filling watch the video.

To make the dough:

  1. Put both flours in the bowl of a food processor and pulse to combine
  2. Add the next 4 ingredients
  3. Turn on the processor. The dough should come together and move around the bowl in a ball as its being processed. If its too dry, it may not come together, so add a little more water. If its too wet, you’ll have to add more flour.
  4. Once you have a ball of dough, turn it out onto a counter and knead for 30 seconds
  5. Cover with plastic wrap and let sit for at least 15 minutes
  6. Using a pasta machine roll out the dough, cut out circles
  7. Fill with filling
  8. Boil
  9. Eat with sauteed onions and sour cream

Once You Start, Don’t Quit Until the Skinny Person Sings!

My brother once said to me “If you start sitting down to put on your pants, its over! May as well call the funeral home!” I’m in my late 60s and my brother is in his mid 70s, so did I listen to this sage advice? Damn straight I did. I run that through my head all the time! Not just about the pants thing though. I use it in every aspect of my Primal life. To me its about doing it right and not taking the easy way out.

Frost on the pool cover!

Just the other day, a couple of weeks back from visiting my brother and his wife in Florida where it was quite warm in November, I was going outside of my house in Sedona, Arizona to go swimming. Sedona is up in the hills about 4,400 feet up so we do have a “mild” winter. It was 29 degrees outside! There was frost on the pool cover and as I was moving it off the top of the swim spa some of the frost blew off and hit me in the upper torso. Yikes I said to myself! And then for a split second all this ran through my head “WTF am I doing out here half naked getting ready to swim when its 29 degrees!? I should go back inside where its nice and warm.” And then I thought about my brother and the pants story. So I finished removing the cover and went for a swim! I start out every day with a swim and this wasn’t going to be the day I didn’t!

It doesn’t snow much here, but one day last year it snowed about 6 to 8 inches worth of heavy, wet snow. Trees were bowed over and touching the roof of our house. The pool cover had all this snow on it and all around the pool. I got a shovel and a broom and cleaned it all off and went for my swim! All done while in my bathing suit! Its good to jolt the system every once in a while. I don’t get sick much since I turned Primal. Last time I got sick was when my wife and I drove with another couple up to Flagstaff and the other guy sneezes in the car. After the obligatory bless yous he says, “Thanks I haven’t been feeling good lately” as we head up I-17 for a 45 minute drive. Geez, really! I could feel me getting his disease as we got closer to Flagstaff. My wife got it too and the next 5 days were miserable. I might have missed a day of swimming! Really, just the middle day when I was at the worst.

The moral of the story is “don’t give up”. But you have to commit first. Start your Primal journey, eat right and move around a bit and keep at it!

How do you put on your pants? 🙂

Eat Primal/Paleo Foods to Get Healthy, Reverse Type II Diabtes and Get Off Meds Like I Did! You can do it too!