Shakshuka – It’s what’s for Breakfast

This is what traditional Shakshuka looks like

This is what traditional Shakshuka looks like. My version is slightly different

Back in October 2010 I  had the privilege of traveling to Israel for a business conference. While I was there I noticed a popular breakfast dish call shakshuka, which is basically eggs covered in a spicy tomato sauce. This dish was so good that I ate it nearly every morning for the week I was there. When I returned to the states I was inspired to make my own version of this dish. I made a few changes most notably adding sausage and scrambling the eggs. I did this for two reasons:

  1. Spicy sausage is straight delicious and as a bonus it also increased the protein content of the meal
  2. The scramble eggs were easier to cook and work better for left overs.

I found that my version is not only easy to cook, but it provides left overs allowing you to easy prep several meals at one time!

The recipe is listed below:

Ingredients:

  • 1 dozen eggs
  • 1-lb hot Italian sausage (or sausage of your choice) I prefer Trader Joe’s Italian sausage because it has no preservatives and natural  ingredients
  • 1 large onion (optional)
  • 3 tablespoons butter
  • 1 tablespoon of crushed red pepper (more if you want it spicier)
  • 2-14.5 ounce cans of organic diced tomatoes (the diced tomatoes with green chilies is also good in this dish!)
  • mozzarella or Monterey jack cheese

You will need 1 large pan and 1 large pot.

Add the 1 tablespoons of butter to the pan, slowly melt, then take the sausage out of the casing (if it is in casing), then start to fry the sausage on medium heat. While cooking break-up the sausage with spatula or large spoon. While sausage is cooking chop the onion, for this dish, I like the onions to be “stringy”. When the sausage is almost cooked add the onions to the pan and cook until the onions become soft.

While the sausage and onions are cooking beat a dozen eggs in a bowl. Once the onions are soft add transfer the sausage and onions to a large pot, then add the tomato sauce, crushed red pepper, and 2 tablespoons of butter to the same pot and cook on low heat.

While the sausage, onions, and tomatoes are simmering it is time to cook the eggs. Use the same pan that the sausage and onions were cooked in since it is nice and “seasoned” with the flavors of the sausage and onions. Scramble the eggs and add salt and pepper.  Once the eggs are fully cooked transfer to the same large pot, add the cheese and continue to simmer for about 5-mins until cheese is fully melted.

That’s it! You now have breakfast for the entire week!

Here is a video* on how to make Shakshuka.

*The video starts at the shakshuka recipe, however if you watch the entire video you will learn a lot about intermitted fasting as well. So it is recommended to watch the whole video.

Poor Man Fajatas and Guacamole

If you have 15-mins you have enough time to make this amazingly easy meal!

*Note-The video starts at the poor man fajitas recipe. If you watch the video from the beginning, you will learn all about BPA and why you should minimize your use of plastics as a food storage device. Definitely worth the entire watch.  

Ingredients:

  • 2-lbs of Grassfed Ground beef
  • 2 table spoons of butter
  • 2 to 4 heaping spoonfuls of favorite salsa

Guacamole recipe:

  • 1 large avacado
  • Sea salt to taste
  • 1 table spoon of MCT oil
  • 2 table spoon of Unfiltered Apple Cider Vinegar
  • 1 to 2 heaping spoonfuls of favorite salsa

How to make:

  1. Cut open avocado, remove seed (throw away) and scoop out avocado and put in bowl
  2. Add salt (will help with the smashing process)
  3. Smash avocado
  4. add MCT oil and Apple Cider vinegar and mix/smash thoroughly
  5. Add salsa and mix with spoon!

Primal Wings

“I don’t like chicken legs, unless they are covered in hot sauce” – me

Their is nothing more primal than eating meat on a bone! Which means, chicken wings can be a fairly healthy food, if made correctly. The reason chicken wings have such a bad reputation is they are usually covered in breading, deep fried in rancid vegetable oil, and covered in sauces that can best be described as; a chemical shit storm. But the chicken wing does not have be an unhealthy food. Luckily, it is very easy to make a very healthy chicken wing! Try this very easy recipe and enjoy the new updated, chicken wing, Chicken Wing 2.0!

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Are you ready for some football?

Ingredients:

  • 6-lbs of chicken wings
  • 1-cup Franks hot sauce
  • 8-tablespoons of Kerry Gold butter
  • Garlic powder (to taste)
  • Fresh ground pepper (to taste)
  • Sea salt (to taste)
  • Red Chile powder (to taste)
  • Red Pepper flake (Optional)
Ingredients

Ingredients

Step 1: Pre-heat oven to 450 degrees

Step 2: Cover the wings generously with salt and pepper

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Step 3: Cover 2 large baking pans with Foil

Step 4: Place six pieces of chicken on wooden skewer

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Step 5: Bake wings at 450 for approximately 1-hr

Bake at 450 for 1-hr

Bake at 450 for 1-hr

Step 6: About 45-mins after putting chicken in oven, start making the sauce. To make sauce, combine the hot sauce, the butter, garlic powder, the chile powder, salt, pepper, and red pepper flake (if you like the sauce spicy!). Heat the sauce at a low to medium heat, if sauce gets too hot (temperature) the butter separates. Continue to stir the sauce intermittently until well mixed.

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Step 7: After chicken is done and sauce is thoroughly mixed allow both to cool for about 10-min. Then place the wings in a bowl while layering wings and sauce until the bowl is full.

Layering the wings and sauce

Layering the wings and sauce

Step 8: Enjoy!!!

Muscle Building Meatloaf!

Guarenteed to feed those hungry muscles

Guaranteed to feed those hungry muscles

Meatloaf without bread? Is that possible? Yes it is! We don’t need an unnecessary filler like bread crumbs or old stale bread for our meatloaf, just throw in a few extra eggs (helps hold it together) and BAM! Extra protein, it just got REAL!

What about ketchup? Again we are not 5, we are grown folk, we don’t put ketchup on our ketchup, instead we use pureed roasted red peppers, no added sugar and taste even better!

Ingredients:

  • 5-lbs of grass-fed ground beef
  • 5-eggs
  • Coconut oil
  • 1-onion, quartered
  • 2, 12-oz jars of roasted red peppers (drained)
  • 4 tablespoons of finely chopped parsley
  • Optional – 3 carrots
  • Optional (but delicious) – 2-cup of raw milk Parmesan cheese (Trader Joes)

Directions:

  1. Preheat the oven to 375 degrees .
  2. Using a food processor add the onion and carrots (optional) and finely chop.
  3. In a medium skillet, heat the coconut oil over medium heat. Add the onions and cook, stirring, until soft, about 5 minutes. Remove from the heat and let cool.
  4. Puree the roasted peppers in the food processor; set aside about 1 cup

    Puree in a blender or food processor

    Puree in a blender or food processor

  5. Add the remaining roasted pepper puree along with the cooked onion and carrots, 1 ½ -cup of Parmesan, the parsley, 5 eggs, Salt and Pepper. Then add the ground beef to the bowl and mix well. It is easiest to mix by hand. Warning – it can be cold on your hands, so you need to be strong 😉
  6. Transfer the meat mixture to a large casserole pan or to two smaller loaf pans; spread the reserved roasted pepper puree on top. Bake for 1-hr, sprinkle with the remaining ½ cup of Parmesan on top and bake for 5 minutes more. Let stand for 10 minutes before slicing.

The best part is this recipe will produce lots of left overs for the week!

Here is a video we made of this recipe:

Time to Become Bulletproof

Last year I gave a nutrition seminar and I got a few very strange looks when I mentioned I put butter in my coffee. Have you heard of this stuff yet? I am talking about bulletproof coffee and it’s ever increasing popularity especially amongst the Primal/Paleo community.

sdg

Oh yeah, don’t you guys put butter in your coffee, sounds gross, doesn’t it? Believe me I know it sounds weird and I was very skeptical myself, especially as I was in the process of pouring hot coffee over a hunk of butter into my blender. As the blender was blending, for a brief moment I thought, “well I guess I have officially lost my mind, I have gone way too far down the nutritional rabbit hole”, but after about 30-sec of blending I had a creamy, frothy, beverage that look just like a latte and tasted great. I was also amazed at the amount of energy I felt throughout the day, I had a nice mellow “coffee buzz” for most of the day, no jitters or that crash feeling, just consistent energy. So long story short, I have now been drinking Bulletproof coffee nearly every morning for about one year and I absolutely love it!

Great grass-fed butter :)Great grass-fed butter 🙂

*Robin Rogers was one of the first gym members to actually try the coffee and she absolutely loves it. Written by Robin: “I’ve been drinking bulletproof for the last 3 months. In the first Ten Week Challenge, Garett told us that he drinks coffee with butter. We all had a good laugh! Never once did the thought occur to me to try it. When I finally got my diet free of sugar and grains, and I stopped having ups and downs with being hungry, I think the term is my body was finally fat adapted…. Garett suggested that I try having Bullet Proof Coffee: coffee with MCT oil and grass-fed butter. I started introducing it in my morning routine and it was delicious. I was not hungry till noon and I lost 8 inches the first month. I was hooked. I love the creaminess of the coffee and it gives me energy. I have it every morning!”

Ok, but why butter?

Butter-Infographic1

To learn more about Bulletproof coffee you can check out the website here also I encourage you to “poke” around this website as it has lots of fascinating information about health and diet. To learn more about Dave Asprey (Bulletproof founder) watch this:

I am excited to announce that we ware be selling Upgraded Coffee at my gym. We will also be selling Collagen ProteinWhey Protein, and MCT oil.  The proteins are perfect for our smoothies and our green smoothies. I have used all these products myself and I take pride in only selling products I believe in and use myself.

Primal Lasagna! A not so guilty pleasure!

Cheese and dairy? Yes these are in the “grey zone” of the primal and paleo world but if you choose high quality cheese, it is far from the worst thing in the world you can eat. The best suggestion is to remove dairy from your diet for 2 weeks to a month and then reintroduce it into your diet and see how your body reacts. So my personal stance on dairy is absolutely no milk (unless it is raw), but high quality cheeses, and yogurts are fine. So now that I plead my case to the radical paleo fundamentalist let’s move on with this delicious recipe:

Homemade meat sauce

Homemade meat sauce

Meat Sauce – Most people know how to make a good spaghetti sauce so I won’t go over how to make this but I will mention that we like our protein so we put at least 5-lbs of meat (sometimes beef, sometimes pork, sometimes a combo) in our sauce. Sometimes we add extra veggies such as carrots, celery, mushrooms, etc. Like I said have fun with the sauce as this is a fairly easy thing to make. If you are really in a pinch buy 4 jars of pre-made sauce, add ground beef and voila you just made meat sauce 🙂 .

Fresh ingredients

Fresh ingredients

Lasagna ingredients:

  • 5 to 6 Zucchinis
  • 1-lb to 2-lbs of ricotta cheese (depending on how much you like)
  • 4 eggs
  • 2 to 3 cups of baby spinach
  • 2 cups Fresh Parmesan cheese  (Trader Joe’s Raw Milk Parmesan is the best!!!)
  • 2 cups of good quality mozzarella cheese

Pre-heat the oven to 350 degrees. Then either thinly slice the zucchini or use a julienne peeler. We like the julienne peeler because it is a little faster but thinly slicing gives you a think lasagna noodle feel, try both, see what you prefer.

Zucchini sliced thinly with a knife

Zucchini sliced thinly with a knife

Zucchini shredded using a julleane peeler

Zucchini shredded using a julleane peeler

In a large bowl combine the ricotta cheese, the 4 eggs, the baby spinach, and the 1.5 cups of Parmesan cheese and using an electric mixers, mix all ingredients

Mix it up good :)

Mix it up good 🙂

Then layer the bottom of a pan first with a little sauce (to prevent sticking), then the zucchini, then the cheese mixture. Repeat process, try to get at least 3 layers of zucchini.

Sauce and noodles

Sauce and zucchini first

Then cheese mixture

Then spread a good amount of cheese mixture

Then more sauce, more noodles, etc

Then add more sauce, more zucchini, cheese mixture, etc

Final layer - Zuchinni, sauce, motarella cheese, and remaing parasagn cheese

Final layer – Zucchini, sauce, mozzarella cheese, and remaining parmesan cheese.

Then bake for 1-hr and enjoy. Trust me, you won’t even miss the noodles!