Tested Recipes

Egg Cupcakes

We topped ours with Salsa! YUM!


10-12 Eggs                        1 green onion                        2 zucchini squash

8 slices of bacon            1 C. roasted red & yellow peppers

4 C. fresh spinach            black pepper to taste

How To:

Preheat oven to 350 degrees and grease two muffin pans. Whisk all of your eggs along w/ your desired amount of black pepper in a big bowl. Put the green onion, zucchini, bacon, and peppers in a food processor and process until finely chopped but not smooth. Add this mixture to your eggs. Next, add the spinach into the processor, finely chop, and then, using a measuring cup, fill the muffin pans w/ ¼ c.  each. Bake the egg cupcakes for 20-25 minutes or until the eggs are set in the middle.

Spice Rub Slow-Cooked Chicken

The chicken was so juicy! The salad had great sweet and tangy flavors! Delicious!


1 white onion                        1 tsp sea salt                        2 tsp paprika

1 tsp cayenne pepper                                    1 tsp white pepper

1 tsp poultry seasoning                                    1 tsp garlic powder

5-6 lb chicken, rinsed and patted dry w/ paper towels

How To:

Cover the bottom of the slow cooker w/ the sliced onions. Mix all spices in a bowl and using your hands, rub the spice mixture all over the chicken. Place the spiced chicken on top of the onions in the cooker, cover and cook on low for 5-6 hrs. There is no need to add any liquid to the slow cooker – the chicken’s juices be enough. (However, I had to add juice – my chicken was smaller and didn’t create much stalk – I added one can of chicken broth)

Kids Love Cabbage Slaw

So easy to make!


2 C. purple cabbage, diced                        1 C. cucumber, diced

1 shallot, diced                                    ½ C. Green Mango, finely diced

1 Tbsp balsamic vinegar                        2 Tbsp extra virgin Olive Oil

black pepper to taste

How To:

Combine all ingredients in a medium salad bowl, mix well, and serve!

(I couldn’t find Mango at the store or farmer’s market so I improvised with canned peaches and it was so delicious. I did think the shallot was a little over kill on flavor so I would do less or none next time.)

Savory Cauliflower Fried Rice

 We ate ours w. a big juicy steak! Felt like mashed potatoes in my mouth...almost!


½ red onion                        3 cloves garlic, minced                        2 Tbsp fresh basil

1 head cauliflower            1 Egg                                                            2 Tbsp coconut flour

1 tsp sea salt                        black pepper to taste                                    3 Tbsp coconut oil

How To:

In a large mixing bowl, add minced onions, garlic, and basil. Place the steamed cauliflower in a bowl as well, and add the egg, coconut flour, salt, and pepper. Using a potato masher, mash the cauliflower down to the consistency of rice. Mix all of the ingredients well. Heat the coconut oil in a large skillet over medium-high heat. Add the cauliflower rice and sauté for 7-10 minutes or until the onions are tender.

Wild-Salmon Salad

Made for a great lunch!


4 C. mixed salad greens            2 Cans Salmon (15oz)            1 Avocado, diced

1/3 c. roasted red peppers, diced                                                4 Tbsp sliced almonds

3 Tbsp extra virgin olive oil                                                            1 Tbsp apple cider vinegar

½ Tbsp dried dill                        Juice from ½ lemon                        black pepper to taste

How To:

Toss all salad ingredients together, drizzle on oil and vinegar, sprinkle on the dill and pepper, toss together, and serve.

Easy Steak Skewers



2.5 lbs sirloin steak cut into 1-inch cubes                                    4 tbsp EV Olive Oil

1 Tbsp dried basil                        1 Tbsp dried Oregano            ½ Tbsp Garlic powder

cracked black pepper            1/8 tsp. cayenne pepper            1 red bell pepper, chunked

3 zucchini squash, cut into             1-inch chunks                                    3 cups cremini mushrooms

How To:

Place the chunks of steak into a large mixing bowl, add the extra-virgin Olive oil, and generously sprinkle w/ basil, oregano, and cracked black pepper. Add a pinch or two of cayenne pepper and mix well until all the steak pieces are covered w/ the spices. Take metal or bamboo skewers and turn to avoid burning. Cook over medium-high grill for 7-10 minutes, turning often.

Tilapia & Roasted Green Beans

I added steamed Cauliflower - both recipes are from the Paleo Solution Book


1 lb Green Beans            Olive Oil            1 tbsp thyme                        ½ tsp lemon peel

½ tbsp sea salt            garlic powder to taste            onion powder to taste

1 ½ lb Tilapia

How to:

Tilapia: Add the lemon peel and spices to the tilapia fillets – cover and let set in the fridge for 30 min. Heat 2 tsp olive oil in a skillet over medium heat. Cook the fish, turning once, until it flakes easily w/ a fork.

Beans: Chop the ends off. Place them into a roasting pan, add the olive oil, thyme and sea salt. Toss until they are coated well, and then roast in the oven at 350 degrees for 30 minutes or to your preferred doneness. Check occasionally, toss several times.

Chicken Fajita Salad

Lunch or Dinner

I added Feta and Balsamic Vinegar - from Paleo Solution book by Robb Wolf


1 tsp olive oil                        ¾ c. sliced onions                        1 lb skinless chicken breast

½ tsp. cumin                        2 tsp Oregano                                    1 c. chopped bell peppers

red leaf lettuce            1-2 tomatoes                                    1 avocado

How to:

Add Olive Oil to a skillet. Heat over medium. Add onion, sauté until soft. Add the chicken, cut into strips. Add the cumin and oregano, sauté, tossing often. Add the bell peppers when the chicken has browned.

Wash and shred the lettuce. Add the tomatoes, toss. Serve the salad on two plates, top with the chicken mix. Add the sliced avocado.

Sausage Stir-Fry


That's about 1lb of meat and I ate it all! From Paleo Solution book.


1-2 tsp olive oil            ½ c. diced onions                        ½ – 1 lb sausage

4 cups spinach            salsa of choice

How to:

Add Olive Oil to skillet, heat to medium and add onion – sauté until golden brown. Add sausage, cook until browned and then drain. Add the greens, reduce heat or turn off – tossing frequently w/ lid on for 2 minute. Plate and top w/ salsa – eat immediately!

Salmon Patties (my mom’s recipe)

Breakfast, lunch or dinner!

Brunch: Salmon Patties, small salad w/ orange and berries


1 Can (15oz) Pink Salmon (cleaned)            1 c. shredded Cheddar Cheese

¼ c. grated parmesan cheese                        ½ medium sweet pepper (finely chop)

1 small onion (finely chop)                                    1 lrg clove garlic (minced)

Olive Oil                                                            ¼ tsp ground black pepper

1 EGG                                                                        ¼ tsp dry Oregano

How To:

Mix thoroughly & form into patties. Put coconut oil (or olive oil) in large skillet, turn heat to med- high. When skillet is hot add patties & brown one side (aprox 8 min) then turn and brown other side. These are soft so avoid turning multiple times. Remove and serve immediately.

Stir-Fry Steak and Veggies

Lunch or Dinner

This was the best way to cook an inexpensive cut of meat! Adapted recipe from Paleo Solution


2 Tbsp Olive Oil            ¾ c. sliced onion            1lb beef tip steak, slied into thin strips

Soy Sauce                        1 bunch of Asparagus            ½ red bell pepper

½ yellow bell pepper            2 cloves of garlic            Sea Salt

Steak: Add 1tbsp of Olive Oil to skillet, heat to medium, add onion and 1 clove of garlic minced. Saute until golden brown. Add steak and lots of soy sauce – cover and let simmer until your preferred doneness of steak.

Veggies: In another skillet add 1 tbsp olive oil, garlic and all the veggies prepped and chopped. Add sea salt to your preference – cover and let cook on medium heat. Pick skillet up and move so the veggies toss about inside, keep the lid on as much as possible. Cook like this for approximately 15 min or until veggies are andante.

Spaghetti Squash Spaghetti


I couldn't hardly stop eating this! From Robb Wolfe Paleo Solution book


1 lb ground beef or turkey                        1 tbsp Olive Oil                        1 Spaghetti Squash

1-2 cups Marinara Sauce                        1-2 cloves garlic minced

small onion (finally chopped)

How To:

Preheat oven to 375. Cut the squash in half length-wise, scoop out seeds and place cut side down on a back dish. Add ¼ cup water to dish. Place in oven for 30 min.

Add the oil to the skillet. Heat on Medium heat; add onion and garlic – sauté til golden brown. Add meat – brown. Dain juices if needed. Once, the squash is done dig out the squash w/ a fork add the spaghetti squash noodles to the skillet of meat. Add Marinara sauce. Stir and bring to a simmer.

Before I went Paleo I was using Runner’s World as a guide for nutrition – here are some tested recipes.

Tested Runner’s World Recipes

Hearty Ham & White Bean Soup w. Cabbage & CarrotsI can’t get enough of this yummy soup.
Mocha-Cinnamon PuddingGood, pep in the step too!
Flour’s Famous Banana Bread – So delicious!
Chocolate Chunk Cookies – YUM!
BBQ’d Turkey Beans – Super YUM!
Moroccan Stew – Blah
Turkey Sausage Pasta – Good
Blueberry-Walnut Pancakes w/ Maple Yogurt – Just OK
Spinach, Bacon, and Sweet Potato Salad – Super YUM, YUM!


1 Comment (+add yours?)

  1. Daniel Haught
    Jul 13, 2011 @ 09:01:38

    Damn, some of those really look good. We’ll have to try some of those.


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