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? 🙂

How Long Does It Take to Start Losing Weight When Eating LCHF ?

Not long! You’ll start losing weight immediately if you stick to a few basic LCHF Primal Principles:

  1. Eat the Right Foods
  2. Stop snacking
  3. Don’t eat or drink anything with sugar in it
  4. Don’t eat starchy foods and vegetables like pasta, bread or potatoes because these things turn into sugar as your body digests them
  5. Only eat when you’re hungry
  6. Exercise a little bit

1. Eat the Right Foods

In a nutshell, Protein, Fat and Vegetables. Bacon and eggs instead of Wheaties and 2% milk. Steak and Asparagus with butter. Roasted Chicken and broccoli with butter. Salads with cooked chicken or fish. How about a Wedge Salad with bleu cheese, bacon, hard boiled egg, red onion and bleu cheese dressing? Burger with cole slaw and without buns. Wild fish (no farm raised salmon) with vegetables. And the list goes on and on. You can eat pizza, but not the crust. I make pizzas in my Fun Foods Challenge with low carb crusts. How about a pizza crust made with cauliflower? Sounds crazy , but you would like it. So eating the right foods shouldn’t be a problem because there’s lots of fantastic things to eat! For a complete list and lots more info, check out my Intro to Primal Challenge.

2. Stop Snacking

This is a tough one, especially if you’re a sugar burner. Sugar burners snack all day long because what they’re eating never really satisfies them and a few hours later (could be minutes) there looking for something else to munch on. These snacks are usually packed with calories from sugar or some other form of carbs like wheat or fruit. Remember, fat is good! So eating low fat or no fat yogurt is out! Low fat or no fat anything isn’t good because they usually replace the fat with sugar and toxic industrial thickeners like carrageenan. So if you’re a sugar burner, the desire to snack is going to be overwhelming! So in the beginning, if you have to snack, snack on something good! Like macadamia nuts, walnuts, almonds or Brazil nuts. No cashews or peanuts though. They are legumes. Once you start to burn fat over sugar, it will be easier to not snack because you won’t feel the urge to snack!

3. Don’t eat or drink anything with sugar in it

So no ice cream, candy bars, sweet tea, soda, fruit juices and no straight sugar either! If you drink coffee with sugar, stop it! I used to drink coffee with sugar in it until I turned Primal in 2014. One day years later my wife made me a cup of coffee, she forgot and put sugar in it, and I swear I spat it right out into the cup and said to my wife “what are you trying to do poison me?” She looked up surprised by what I said, but then realized she put sugar in the coffee. We both had a good laugh! Sugar is going to be hard to give up. Its in just about everything the food industry produces. There was an experiment on mice in the laboratory where they put two tubes in an enclosure, one filled with sugar, the other filled with cocaine. Long story short, sugar is more addictive than cocaine! Maybe that’s why the food industry puts sugar in everything?! If you look at food labels and don’t see the word sugar that doesn’t mean there is no sugar in it. The food industry has now come up with over 30 different names for sugar. The best thing to do is to not eat any prepared foods. Shop in the outer aisles of your grocery store, not in the center aisles. I used to buy Kombucha in the store, but even that has too many carbs in it. So I started making my own (above)!

4. Don’t eat starchy foods and vegetables

This is another tough one! Its hard to believe, but potatoes are sugar! Well, ok, not really, but when your body metabolizes them they turn into glucose which sugar. Your bloodstream can only have a certain amount of glucose floating around in it. If the body senses there’s too much, insulin is produced to store it into your cells. Your body could store it in your muscle cells as glycogen, but if you’re not too active and your glycogen stores are full, your body stores the excess sugar into your fat cells. And we don’t want that! So by not eating sugary things, we keep the sugar out of the blood and out of your fat cells. Hey look at that, you’re losing weight already! I know its going to be hard to give up that delicious bowl of pasta, that crusty French bread with gobs of butter (just eat the butter) or those French fries with lots of ketchup (there’s tons of sugar in ketchup by the way. Only eat low sugar ketchup. I hear ya. Your saying “I don’t eat that much ketchup” to which I say “It all adds up!”) Try opting for the cole slaw when having a burger. Oh, by the way, you can’t have the burger on a bun. Remember, no bread because your body will turn that into sugar.  So you’ll have to eat your burgers with a fork and knife for a while. Or try wrapping in lettuce and raw onion “buns” like I did above. You’ve got to like raw onion though!  A gluten free bun is not necessarily a good choice. It may not have wheat in it, but it could use other flours that are still loaded with carbs. I show you how to make acceptable breads in my Fun Foods Cooking Challenge.

5. Only eat when you’re hungry

Sounds like no problem, right? When you’re a sugar burner, you pretty much want to eat all the time! The problem is the foods you’re eating are not satisfying enough and you’re always looking for something else to satisfy you, but sugar never does. You have to eat protein with lots of fat! I have a problem with this to this day. After living for 60+ years with the belief that you have to eat three square meals a day, I find myself eating breakfast, lunch or dinner without even thinking “am I hungry?”! I’m getting better at that. A lot of time I’ll eat one meal a day, that’s OMAD in fasting circles. Yes I fast. Fasting is a much maligned aspect of LCHF eating. It turns out fasting is good for the body and the brain. All kinds of repairs are done to the body while in a fasted state. You’ll find that once you switch over from being a sugar burner to a fat burner, you’re cravings to eat will subside. So really don’t have to eat all the time and a lot of time not eat the three square meals. Your body is taking care of it self by using the fat off your body as energy! So you’ve trained your body to burn the fat you eat and if you don’t eat, it will burn the fat off your body. You’ll save on food bills too!

6. Exercise a Little Bit

When I started my journey the only thing I could do without hurting was swimming (no impact) or walking (minimal impact). The walking thing is the best exercise for losing weight in my opinion. All you have to do is keep you heart rate elevated for a half hour to an hour and you’ve burned a lot of fat and you’ll keep burning fat for a while even after you stop. When I lost my first 35 pounds I was able to start doing sprints. I weighed over 300 pounds and I thought I’d never be able to run again, but I did! Sprinting or doing any High Intensity Interval Training (HIIT) will get the glycogen out of your muscle cells, so your body will store any excess glucose in them instead of your fat cells! That’s what we want. If you sit and watch sports on TV, try standing up while watching. I even to some calisthenics! Do some squats, jumping jacks or lift some dumb bells. You’ve got to move, so get up and move. Try a walk before and/or after you eat. This really helps with weight loss and blood sugar control

Well, that’s about it in a nutshell. For more details and lots of printouts, try taking my Intro to Primal Challenge. Good luck!


Good #LCHF Eats – Buffalo Nachos, Roasted Chicken on Oopsie Rolls

So every time I go to Costco I make sure I pick up some ground buffalo meat. I make burgers, meatballs, chili and nachos with buffalo. So here’s what I do for nachos: I saute some chopped up onions and sweet peppers, add my one pound of ground buffalo meat, break it up and cook it through, I then add a small can of green chilies, lots of ground cumin, some chili powder, Mexican oregano (regular oregano is OK), granulated garlic, some salsa, some red sauce if I have some open (or tomato paste and water (or instead of water, stock)) and a small can of diced tomatoes, salt and pepper. So simmer that for a while until the moisture is almost gone.

Now you can use this mixture in tacos, on pizzas, for nachos, in omelets or on a LCHF bun for a Sloppy Jose! For nachos I like to use cheese crackers.


Inside an omelet topped with sour cream, salsa and guacamole 

Tacos with “cheese” tortillas

Chicken, I think, is the most popular protein in the world! I love chicken, especially when it comes with crispy chicken skin!

Make some oopsie rolls to make a variety of sandwiches including roasted chicken sandwiches!

I toast my oopsie rolls on top of the toaster (inside they’ll burn fast). You’ll still have to watch them on top though.



Toast the other side

Chicken liver pate sandwich

Salami sandwich

Egg salad sandwich

These oopsie rolls are also great for burgers, sliders and breakfast sandwiches!

Be sure to take my 21 Day Primal Fun Foods Challenge for video recipes for pizzas, breads, “pastas”, desserts and more!


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