Tag Archives: ketosis

Egg (R)evolution!

The Incredible Edible Egg (R)evolution!

This is not the evolution question about what came first, the chicken or the egg. As far as I am concerned egg evolution/revolution is where we are at with understanding the health benefits of the whole egg! Every now and then the egg is could be considered a unhealthy thing to eat. Sometimes its the most fantastic thing you can eat, almost a super food! Where do I stand?

I had a restaurant back in the south suburbs of Chicago. A new restaurant opened up taking a once venerable dinner destination and turning it into a breakfast house, you know, like a pancake house. Pancake houses were not my competition, but I had to check it out because my wife and I had had a lot of romantic dinners there. So we wanted to check the space out in its new incarnation.

So we walk in and are being escorted to our table when lo and behold at the other end of the room there was one of our regular customers! He was so health conscious he almost drove us crazy at our restaurant with his “special” needs. So I go over to him and ask him what was he going to eat here that was “healthy”. Was it going to be a stack of pancakes with butter and sugary syrup? French toast? Eggs and sausage or bacon with hash browns fried in some kind of industrial oil? And so on. I couldn’t think of anything back then (the 90s) that was going to be considered healthy in a pancake house. Who’s going to have a salad at 9 in the morning?

So I asked him and he said, “a plain, egg white omelet”. I didn’t see that one coming, so I said “of course”, and went back to my table. That’s so boring, isn’t it? Egg white omelet and plain on top of it. And that’s what the connotation a lot of “healthy” food had back then and even today, i.e. “boring”. Who wants to eat boring food?

The egg is not boring! Just imagine the food possibilities with the egg. You can have a simple fried egg, omelet or quiche. You make cakes and breads with eggs, sauces like Hollandaise and Bernaise, ice cream and so much more. Not to mention my “crack” egg salad! We need eggs. No question about it.

So back in the day, the egg yolk was considered evil because it contained fat! Hence the egg white omelet. Egg whites are pretty much just water. Now fat is or friend! Egg yolks got the fat and all the nutrients you could ask for. So its nice that the evolution of the egg is now back where it belongs. The whole egg is healthy and almost a super food. Eat your eggs including the egg yolk!

Eggs with Holes

Eggs with Holes

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!

 

Seared Halibut and Scallops with Carrot Parsnip Puree

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.

Seared Halibut and Scallops with Caramelized Onions and Parsnip Carrot Puree #2

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?

  1. 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.
  2. 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.

Ingredients

  • 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
  • salt

Serves two.

Method

  1. 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…
  2. Put 2 tbls butter in pan on medium high heat for the caramelized onions
  3. 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)
  4. In another fry pan, melt 1 tbl of butter and add 1 tbl of olive oil on medium high heat
  5. Take the halibut fillet out of the plastic wrap (if frozen) and salt both sides
  6. Add it to the pan with the butter and olive oil in it and sear the halibut for a minute
  7. 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
  8. OK, you got 6 minutes left to get everything done! Let’s go!
  9. Salt the scallops on both sides
  10. 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.
  11. Add the white wine to the onions and let reduce
  12. After boiling the carrot and parsnip, drain and add to your food processor.
  13. Add the cream, pinch of salt and some garlic powder
  14. 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.
  15. At this point the halibut should be ready, the scallops should be seared and cooked through
  16. Have you been watching the onions? Don’t burn them!
  17. Alright, let’s plate up! Cut the halibut in two to share.
  18. 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.
  19. Enjoy!

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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.

To find out more about being Primal, subscribe to my blog and I’ll give you my free eBook entitled “Being Primal” for free! And if you really want to dive in, sign up for my Intro to Primal Paleo Challenge. You can also check out my success story on Marks Daily Apple. It

Quick Sandwich #1

Salami Sandwich

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!

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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 love this mayo

To find out more about being Primal, subscribe to my blog and I’ll give you my free eBook entitled “Being Primal” for free! And if you really want to dive in, sign up for my Intro to Primal Paleo Challenge. You can also check out my success story on Marks Daily Apple. It could be your success story too! See you on the skinny side!