Category Archives: Food Pics

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!

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!


Some of the #LCHF #Primal Food I Ate in June 2019

I go to this Thai Restaurant every now and then and have pretty much the same thing. I start out with a salad. Since they don’t have traditional salad dressings they put peanut sauce on the salad. That’s not 100% OK because peanuts are actually a legume and they’re not all that good for the gut, but every now and then they’re OK if you can handle it. I then have the Crispy Shrimp with a medium red curry sauce and vegetables with white rice. The breading on the shrimp probably has cornstarch in it or some other starch, so that’s not the best. The curry sauce and vegetables are OK, but the rice is not recommended. I don’t eat much of the rice. All in all, not the best meal to eat out, but I invoke the 80/20 rule! So there!

Who doesn’t love sauteed red onion and mushrooms?

I made a batch of Oopsie Rolls so I could have a lchf “bread” bun for sandwiches!

My first “sandwich” was a Egg Salad Sandwich.

Sauteed Shrimp with Herbed Cauliflower Rice!

A sandwich with salami, cheese, greens and Primal Mayo. Pickles are good!

Another sandwich! This one is my favorite Breakfast Sandwich with sausage, cheese and egg!

I want my baby back, baby back, baby back, RIBS! These were the Best Ribs Ever!

Ribs with just a little more sauce. Make sure its a low sugar BBQ sauce. Broccoli is ALWAYS a good choice!

Another one of my favorite breakfast sandwiches.

Another salami sandwich, this time with raw organic beet and cabbage kraut! Fermented foods are ALWAYS a good choice.

Man o’ man! I guess I really like those breakfast sandwiches!

I made some Chicken Liver Pate. Guests coming over! Use crackers made with almond flour for dipping.

I made a “Liver Sausage Sandwich” using my pate!

Made some Cauliflower “Mac and Cheese” as a side dish for my Lake Perch that I sauteed.

I buy Lake Perch Fillets and other fish from a company called Watch out for those shipping costs! In the summer time I have them ship over night mainly because I’m in hot Arizona. But in the winter time, 2 day ship would be ok. Just make sure its all frozen solid when you open the box. The dry ice works pretty well. (Haven’t had a problem… yet!)

Sauteed Lake Perch, above. Below, Cauliflower Mac and Cheese redone a couple days later in the air fryer. Eat your leftovers!

I eat a lot of bacon and eggs. Make sure you take a Fish Oil pill to get your Omega 3s and 6s in balance!

I’m making a nacho type mixture above. Once I wilt the vegetables, I’ll add Organic Ground Beef and some salsa from Costco and spice it with cumin, coriander, chili powder and cilantro.

Had my Nacho Meat mixture with eggs for breakfast.

Wife gave me fresh peas from her garden, so we had a little Asian Stir Fry. I used some canned bamboo shoots and I did use a little of my nacho meat mixture, so it was a little Asian Mex Fusion! Don’t be afraid to experiment and play with your food!

I had some ripe avocados that I had to use before they went bad. So I made a batch of guacamole with them, then scooped it out with an ice cream scoop and placed them on a baking sheet which I then put in the freezer. Once frozen, I put the little guacamole balls in a container and saved them in the freezer. I use them to thicken up smoothies! I like that… no waste!

That’s a good Polish sausage I got from Costco. I heated it up in my air fryer and served it with some organic, raw beets and cabbage kraut, also from Costco. Here’s a pic of the Polish Sausage pack.

Yep, more bacon and eggs!

Yep, more Lake Perch. This time with Asparagus.

Crab legs with asparagus and melted butter. It seems lately that every time my wife and I go to Costco we get one serving each of crab legs. They are good! Cost for that crab leg up above is about $13. So we get two of those for about $27. Lots of meat. My wife usually doesn’t finish hers and has a second meal from it. If I had any self control, I would do that too!

Japanese Burger on a Oopsie Roll with Jicama Slaw

Japanese Burger on a Oopsie Roll with Jicama Slaw


  • 1 lb ground hamburger (could be buffalo)
  • ground ginger
  • granulated garlic
  • ground coriander
  • ground cumin
  • 1/4 cup teriyaki sauce
  • 1 tbl lemongrass puree (found in refrigerated produce specialty aisle)
  • chopped fresh cilantro or dried cilantro
  • salt and pepper to taste
  • 1 egg

I don’t know if you noticed, but I didn’t put many quantities on the above items. Add to your liking, just don’t go nuts! A tsp each would be good. If you like garlic, add more garlic, etc. Make the burgers!

  1. Add all the ingredients to a large mixing bowl
  2. Mix
  3. Cook burgers on a grill or in a pan
  4. While those are cooking make the slaw

Jicama Slaw

  • 1 tbl basalmic vinegar
  • 2 tbl sweet and sour sauce
  • 1 tbl lemongrass puree
  • ground  ginger (or ginger puree)
  • 1 tbl avocado oil (you can use a light olive oil)
  • 1 jicama, julienned
  • 4 scallions, sliced
  • 1/2 red bell pepper, sliced thin
  • 1/2 yellow bell pepper, sliced thin
  • chopped fresh cilantro (or dried is ok, but fresh is best)
  • salt and pepper to taste
  1. Mix the first five ingredients in a big mixing bowl
  2. Add the remaining  ingredients and stir to combine

Put it all together!

Use Oopsie Rolls for your buns. Put a burger together with the condiments of your choice. I used sugar free ketchup and garlic mayo ad spicy pickles. When I served these in my restaurant I would put the Jicama slaw on the burgers with a side of fries (but no fries here!)

Roasted Rack of Lamb

I got a nice Rack of Lamb at Costco and wanted to use my Air Fryer to cook it! So here we go!

  • Rack of Lamb, cut in half
  • 1 tbl Dijon Mustard
  • 1 tbl chopped fresh rosemary
  • 1 tbl olive oil
  • pinch of salt and pepper
  • several baby bell peppers
  1. Rinse the rack of lamb and cut in half to make two 4 bone racks. You can cut them in 2 bone sections, but they will cook a lot faster
  2. mix the mustard, rosemary, olive oil and a pich of salt and pepper in a bowl
  3. Rub or brush the mixture on the lamb and place in the basket of an air fryer
  4. Add several baby bell peppers that have been rinse off and rubbed with olive oil
  5. Cook for 15 minutes at 400 degrees (a regular oven will work just fine too)
  6. You can check with a thermometer. 135 would be medium rare
  7. Let them rest for 5 minutes before slicing
  8. Enjoy!

Bacon Wrapped Beef Tenderloin Fillet with Bernaise Sauce

I bought some nice Beef Tenderloin fillets at Costco recently and wanted to cook them using my new air fryer. So here we go!

  • 2 4-6 ounce beef tenderloin fillets
  • 2 slices of bacon
  • salt and pepper to taste
  • 1 tsp butter
  • asparagus
  • salt and olive oil
  1. Trim fillets of any excess fat or silver skin
  2. Wrap each fillet with a piece of bacon and secure with a wooden toothpick
  3. Salt and pepper fillets
  4. Get a small saute pan on medium heat, add some butter and sear the fillets
  5. Put the fillets in the bottom of your air fryer basket
  6. Cook on beef setting, 370 degrees for 15 minutes
  7. My fillet were about 2 inches thick. Thinner will require less time, thicker more time
  8. About half way through, I flipped the fillets and checked for done-ness
  9. They were really mushy, but at the end of the whole 15 minutes, they were perfect
  10. Meanwhile, get a pot of water boiling, add the salt and olive oil, add asparagus and cook to your liking

Once you get the fillets turned over in the air fryer, you can start making the Bernaise Sauce. Now that I think of it, you could cook the asparagus in the air fryer too. At the halfway point when you turn over the fillets, you could add the asparagus (sprayed with olive or avocado oil) to the fryer basket and roast them instead of boiling. So while all that is cooking lets make the Bernaise Sauce

Bernaise Sauce

  • 1 tbl butter
  • 1 shallot minced, or finely chopped onion if you don’t have shallots
  • 1 tsp tarragon leaves, dried
  • 1 tbl white wine vinegar
  • 1/4 cup white wine
  • 2 tbl butter
  • 1 egg yolk
  • 2 tbl butter
  • salt and pepper to taste
  • 1 tsp Primal Kitchen’s Spicy Brown Mustard, optional
  1. Heat a small saute pan (you can use the one you used in step 4 above) and add 1 tbl of butter
  2. Add the shallot (or onion), tarragon leaves, stir
  3. Add the vinegar and white wine and reduce down to about 2 tablespoons
  4. Take the pan off the heat, add the next 2 tablespoons of butter, stir and then let sit
  5. Check on the fillets and asparagus and if everything is done, plate up and get ready for the sauce!
  6. Now let’s finish the sauce! Put the egg yolk in the pan and put the pan back on the heat, but…
  7. But you have to be careful. If the gets too hot, you’re going to have scrambled eggs!
  8. Whisk the ingredients in the pan together
  9. Add the other 2 tbls of butter, salt and pepper (and optional mustard). Whisk into the sauce until all is melted and the sauce has thickened
  10. Be careful to not get too hot! Lift pan off heat and keep whisking if it looks like its getting too hot.
  11. If sauce gets too hot and it looks like its going to scramble, add a dash of cool water and keep whisking off the heat
  12. When the sauce is ready, pour over the 2 plated fillets and asparagus and enjoy!


Seafood is Good!

Seafood is good!

As long as its wild! (In most cases!)

As the old joke goes, I’m on a seafood diet, I see food and I eat it! Bah doom boomp! But seriously folks…. Seafood is great as long as its wild caught. That being said farm raised catfish and trout are OK, because the process is sustainable and the finished product is not that nutritionally different from the wild version. Farm raised salmon, on the other hand, is to be avoided! Not much can be said about a fish that they have to add food coloring to to get its flesh a reddish color as opposed to the grey it would be without the dye!
Sockeye salmon is a good one to look for because that species doesn’t take to being farmed, so more than likely its wild. Also, in Costco or Sam’s they have frozen Copper River Salmon or Sockeye Salmon portions in bags in their freezer section. I’ll take frozen wild over fresh farmed any day of the week!
Oysters and mussels are good even though they may be “farmed”. Shrimp from Asia are questionable. I won’t eat anything from China. Too much unfettered industrialization.
Another word of caution, I have bought some canned salmon in the past to make salmon cakes. The cans say its wild caught salmon, but recent discoveries by the FDA has found farm raised salmon in them! So much for trust and truth in labeling!
One more thing. The bottom of the food chain is better than the top! The higher up you go the more contaminants, especially mercury, are found. So, sardines and anchovies are good, shark is bad!

Hard Boiled Egg (HBE) Pics

How to make Hard Boiled Eggs (HBEs)

  1. Put eggs in a pot, cover with water by about an inch.
  2. Put on medium high heat until it starts to boil
  3. Set a 10 minute timer
  4. Turn heat down to a gentle boil
  5. At the end of ten minutes, take off heat, drain water
  6. Add cold water to pot to cool down eggs
  7. Dump water and rinse several more times to cool eggs
  8. Put eggs in a container and refrigerate
  9. Peel when you need them

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