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.
This is one of my favorite omelets. I actually serve this omelet open face with the Smoked Salmon on top. Its kind of like a warm Blinis and Smoked Salmon plate without the Blinis, and instead of hard boiled egg, the egg is a nice warm omelet egg! OK, let’s go…
2 Eggs (I used just one in the pictures. I wasn’t that hungry. But you can use up to three eggs (or more if you want to share))!
1 tsp butter
2 tsp olive oil
1 tbl cream
pinch of salt
chopped chives (save some to sprinkle on top)
2 ounces cream cheese
Smoked Salmon (I used 2 ounces)
1. Gather your ingredients and prep them
2. Melt butter with olive oil in nice non-stick pan
3. Put the cream in
4. Crack the egg(s) into the pan and whisk with a fork in the pan being careful not to scratch the pan (I don’t want to dirty too many dishes!)
5. Add the chives and a pinch of salt, then pinch off bits of the cream cheese and add to the pan
6. Cook until set. You can flip the omelet over is you want to cook the loose eggs. Flip it back over and slide it onto a plate.
You now how there’s all these new low carb high fat cheese crackers out there? I just bought some bacon cheese crackers made with almond flour at Costco. So I guess the selling point is the facts that there is no gluten and are high fat. But the carbs are just a tiny bit below that of a Triscuit! So they are not low carb or as low carb as one would like because you are more than likely to eat a whole bunch and be done with carbs for the day.
But what if you can make a tasty cheese cracker made with 100% cheese that have no gluten, no grains and have little to no carbs? Its a game changer! They are easy to make too, so lets get started…
1 package of sliced cheese like cheddar, swiss, colby or Muenster like the variety pack you can get in Costco
Various dried spices that I’m sure you have in your cabinet right now at this very minute!
Preheat your oven to 250 degrees
Line 2 baking sheets with parchment paper. You can do more if you want to, but this is going to make about 40 cheese crackers
Cut slices of cheese into 4 quarters and place each quarter on the parchment paper with about a half inch between each quarter.
When you have completed the two sheet pans you can either bake them as they are (plain, which is good) or sprinkle them with some herbs and spices. Sometimes I use Mrs. Dash No Salt, or just basil and oregano, or salt and pepper, or whatever! Experiment!
Bake at 250 for 30 minutes
I use these for eating guacamole and sometimes I make nachos with no chips. I have these chips on the side which I use to scoop up the nachos mixture.
This is one of my favorite breakfast meals. In this version we are going to replace the English Muffin with a Coffee Mug Muffin made with coconut flour. Coconut flour of course is grain and gluten free, but it does have carbs so be careful. We just use one tablespoon here so that’s only 5 grams of carbs. Lets go…
Put on a small pan of water to poach the eggs then make the muffin. To access the Coffee Mug Muffin recipe, click here!
2 whole eggs
1 tsp white vinegar
water for poaching eggs
Protein for your Eggs Benedict like Bacon or Smoked Salmon like I used here
1 tbl water
Juice from half a lemon
2 tbl butter
1 egg yolk
pinch of salt
pinch of cayenne pepper
Make the muffin
2. Turn muffin out on plate
3. Let cool a minute or two
4. Slice into 4 pieces
5. Toast on top of toaster
6. Meanwhile, bring the water to a simmer in a shallow pan. Add vinegar (this will help keep the eggs from spreading out too much). Crack the eggs open and carefully place the egg in the water. Be careful, don’t boil your fingertips! I turned my eggs over to cook the tops a bit. Use a slotted spoon.
7. Place the toasted coconut muffin bread on the plate
8. Add your protein, which in my case is Smoked Salmon. You can use bacon, pork belly or Canadian bacon
9. Remove the eggs from the water with a slotted spoon and let excess water drip off. Place on top of protein.
10. I dumped the water and used the same pan to make the hollandaise sauce. Put the water, lemon, egg yolk, butter, salt and pepper into the pan.
11. With the flame on low, stir with a whisk. As the sauce gets hot the egg yolk will thicken. Don’t overheat or your eggs will scramble! Lift the pan off the heat to lessen the heat. If your sauce starts to break, add a tiny bit of cold water and whisk.
12. Put the sauce on top of the eggs and enjoy! A sprinkle of chopped chives would have been nice, but alas! No chives in the house! But you get the idea! 🙂
I’ve eaten a lot of Beef Broccoli Stir Fry. I made it for myself and my staff in my restaurants. So for this one I had a raw steak and some leftover cooked broccoli. I wanted to cook the steak around lunch time, refrigerate it and then make the stir fry when my wife got home for dinner and use some of the cold steak in the dish while it was cooking. But things happened and the steak was still raw at dinner time. So when my wife got home, I started up the grill, put the steak on and in the 12 minutes it took to cook the steak, the stir fry was done! OK, here we go…
1 tbl butter, or avocado oil, or coconut oil
Half of yellow onion, peeled, sliced
1 small carrot, peeled, halved, cut into thin slices
1 red sweet bell pepper, sliced
1 small can of sliced water chestnuts
1 cup leftover cooked broccoli, chopped
1 tsp lemon grass paste
1 tsp cilantro paste, or fresh cilantro to taste
1 tbl Hoisin sauce
2 tsp ginger paste, or 1 tsp ground ginger
1 tbl soy sauce
Here’s a pick of the store bought “pastes”
You have just 12 minutes to get this done while the steak is cooking. OK, sorry about that. No steak, this is just a vegetable recipe. But let me say this. I don’t ever cut up all my ingredients and then start cooking. So with the above ingredients, I would prep the onion and start cooking it in the pan. Then I’d prep the carrot, add that to the pan and so on! Everybody does that right?
Melt butter in a fry pan or wok
Add yellow onion and cook until limp
Add carrots, cook while prepping bell pepper
Add can of sliced water chestnuts
Add leftover broccoli, cook some more, toss it all around, do the hokey pokey, etc
Add the remaining ingredients and stir or toss to combine and bring up to heat
I love bacon and that means I really love pork belly because pork belly is what they use to make bacon! I once stopped in a little bar/restaurant that had pork belly sliders as a special that day. I love pork belly, so I tried them. Here’s what they did. They cut three chunks out of a raw pork belly and dropped them into the fryer! Not good! Tough as heck! It was cooked through, but you need a little more TLC than that! I always braise my pork belly first. This gets it nice and tender. OK, here we go…
1 large yellow onion, peeled
3 stalks of celery, rinsed, ends removed
3 large carrots, peeled, ends removed
1 fennel bulb, peel the outer layer if dirty, otherwise rinse well. Save some of the green fronds
1 raw pork belly (I buy mine at Costco)
2 tbl fennel seed
2 tbl mixed peppercorns
1 tsp salt
4 cups chicken bone broth
1 cup of your favorite booze like Jack Daniels or Maker’s Mark
1/4 cup Maple Syrup made with Monk Fruit sweetener, or you can use real Maple Syrup because its not that much overall
1. Chop up the first 4 ingredients and put them in the bottom of a roasting pan with the saved green fronds from the fennel bulb
2. Score the top of the pork belly in a diamond pattern making sure you only cut into the fat portion
3. Coarsely grind the spices up in a grinder and sprinkle them over the top of the pork. Rub into the pork making sure you get some into the crevasses you cut into the pork belly fat. If you don’t have a spice grinder (I use an old coffee grinder) you can put the spices in a plastic bag and roll over it with a rolling pin.
4. Place the pork belly on top of the vegetables in the roasting pan.
5. Add the chicken stock, booze and maple syrup to a mixing bowl or measuring cup and stir to combine. Gently pour it over the pork.
6. Sprinkle some salt on top and place the pan in a preheated 300 degree oven. I used my smoker for some added flavor from the smoke, but this will be just fine in a regular oven.
7. Cook for 4 hours, making sure all the liquid does not evaporate! Add some water if it looks like its getting too low. Check halfway.
8. The above pic is about halfway through
9. The above pic is at the end of 4 hours
10. Carefully remove the pork from the roasting pan to a cutting board and let rest. I use two large metal spatulas to get the pork belly out. Be careful, otherwise it may fall apart!
11. Meanwhile, I put the veggies in my food processor. I put what was left of the juices in a fat separator cup and while the processor was running, I added the broth and threw out the fat. You can add a bit more of the booze and maple syrup to punch up the flavor, if you want. Also, a pinch of salt.
12. A nice smooth sauce is the result.
13. Put a large dollop on your plate and smear it across. Then put your serving of pork on top. Eat with your favorite vegetable. To reheat the pork belly, I like using my air fryer because it gets it nice and crispy, but you have to be careful not to burn the top. If the top of your pork belly is already dark, just lay the topside down in the air fryer. You can also use the pork belly like bacon, fry it in a pan, and make a great BLT. You can also cut it into small pieces and air fry it or pan fry it for a great salad topping. Great Wedge Salad!
Don’t ya just love beef? Grass fed beef is the best of course, but you can eat the grain fed stuff if that’s all that’s available. If cattle eat grass, everything is ok because that is what their genetic engineering tells them to eat. If you put a field of corn and a field of grass in front of cattle, they will more than likely wander into the field of grass and start munching away. Corn is not their thing. If they eat grains instead of grass, they start to become sick. Next, they’re being dosed with antibiotics to make sure they survive.
That combined with growth hormones and you can see why you don’t want to eat too much of grain fed beef. Toxins end up in the fat, so if you eat a lot of grain fed beef, don’t eat the fat. Cut the fat off and replace it with some butter from grass fed cows!
Quick Steak Recipe
My wife and I just shopped at Costco and bought some proteins while there including rib eye steaks. I was going to cook one on the grill for lunch, but it turned out to be a cold, windy day so I cooked inside instead. I pan seared the steak with some blackening seasoning on it. And then I transferred it to my air fryer and finished cooking it in there.
It came out medium well. I usually like my steaks medium rare to medium so it was a little over done for my taste. But it was still delicious and with my two over easy eggs, it was fantastic! I adjusted the below times to get the steak to medium, so if you want med rare, go a couple minutes less. If you want medium well, go a few minutes more.
One rib eye steak about one inch thick
Seasonings, I used blackening spices. You can just use salt and pepper, or use your favorite steak seasoning combo
Whatever side you want (but not fries!), I had Steak and Eggs. My wife just ate steak!
Season the steak on both sides
Sear the steak in a hot pan with a little olive oil and butter, 30 seconds each side
Transfer to the air fryer basket and cook on the steak setting which should be 13 minutes at 370 degrees
When its finished, place on a plate and let rest while you prepare your side