Dr. Paul’s Paleo Yambanana Bread

by drpaul

This is such a delicious nutritious snack. It can be served warm (really good fresh out of the oven), topped with almond milk, fresh peaches, strawberries, blueberries – use your imagination! Make a batch on Saturday or Sunday, cut it into serving sizes and store in Tupperware in the freezer. Dr. Paul regularly eats this with almond milk poured over it as his mid-morning snack.

Add or subtract ingredients depending on what you like or have on hand; also, if nut allergies are an issue (or if your kid’s school considers it an act of bioterrorism to bring anything made with nuts to school), substitute coconut flour for the almond flour and skip the nuts.

2 large or 3 medium yams
4-5 bananas (not overly ripe)
8-10 organic eggs
3 tablespoons coconut oil (liquefied)
1-2 Tablespoon vanilla
4 teaspoons cinnamon
Pinch of nutmeg (optional)
1 ½ cup chopped walnuts
1 cup shredded coconut
1 cup almond flour
1/4 cup pure maple syrup
1/4 cup flax seed meal (optional)
1 teaspoon sea salt
Optional: add raisins, shredded carrot, and/or substitute frozen pineapple bits (thawed); you can also substitute canned pumpkin for the yams and add pumkin pie spices.

  • Steam yams until soft; let cool – can be done ahead (leave skins on)
  • Preheat oven to 350° F
  • Butter or coconut oil  9 x 14 baking dish; or line with parchment paper
  • Mash yams and bananas by hand in large bowl or pot, or blend in food processor
  • Add liquefied coconut oil and stir to mix
  • In separate bowl, beat eggs
  • Add vanilla, cinnamon, nutmeg and sea salt to egg mixture
  • Add egg mixture to yam/banana mixture & mix
  • Add almond flour and flax seed meal; stir to mix
  • Add walnuts and coconut; stir to mix
  • Pour mixture into buttered baking dish
  • Bake for 45 minutes until fork comes out clean

 

Chicken Sausage with Sliced Apples

by admin

1-2 chicken sausages per person
1/2 apple per person

  • Place sausages in sauté/fry pan* with 1/2 cup water over medium heat
  • Cook through, turning sausages
  • Allow water to eventually evaporate as sausages continue to cook until browned

*NOTE: It’s recommended to NOT use non-stick cookware because of toxic chemicals like Teflon leeching into the food and into your body from eating foods cooked in those pans. So using water, coconut oil, butter and high smoke-point oils such as sunflower, sesame and grape seed oils is the method to prevent sticking and burning.

Veggie Frittata

by admin

Not necessarily an “in-a-hurry, work day breakfast” – better made on weekends when you’re not rushe; This takes about 20 minutes start to finish. Makes great leftovers for snacks.

6-8 organic eggs (depending on how many people you want to feed and the size of your pan)
2-3 Tablespoons organic butter
Sea salt and fresh cracked pepper to taste
1/4 cup organic red bell pepper, chopped OR shallots, chopped
1/4 cup organic broccoli, chopped
1/2 cup organic spinach, chopped
Optional Ingredients:
Organic Raw Cheddar Cheese
Shredded zucchini
Shredded carrot
1/2 organic apple, sliced per person

  • Over medium heat in a large skillet THAT HAS A COVER, melt butter and add onion, broccoli and bell pepper; cook for 3-4 minutes.
  • Add spinach and any other veggies you choose; cook until spinach begins to wilt.
  • Crack all eggs directly into pan; stir to mix gently (you don’t have to ‘scramble’ them in the pan).
  • Season with sea salt and fresh cracked pepper to taste.
  • Cover, turn to low, and cook 10-12 minutes.
  • If the bottom of pan browns or burns, simply scrape egg mixture from above browned/burnt area to serve.
  • Serve with fresh sliced apple or a Green Smoothie

Fruit and Spinach Smoothie with Raw Nuts

by admin

This is a great ‘breakfast when you’re in a hurry or need to take it with you.

SMOOTHIE
1-2 banana
1 orange, peeled
2 handfuls spinach
2 tblsp coconut oil
1-2 cups almond or hemp milk (or purified water and coconut water)
Optional ingredients:
 1 hard boiled egg
1/2 avocado
1 tablespoon lemon-flavored fish oil

  • Add all ingredients to high-powered blender (like a Vita Mix)
  • Blend well
  • Can be stored up to 36 hours in refrigerator (preferably in glass, not plastic)
  • Serve/eat with raw nuts

RAW NUTS
1/2 cup raw nuts (almonds, walnuts, pumpkin seeds, sunflower seeds, hazelnuts, macadamia nuts, pecans, cashews, etc. – can be mixed with some organic raisins, goji berries, etc.)

Bonfire Egg Salad with Grapefruit

by admin

It’s a vital behavior to make extra food, planning ahead for leftovers for later meals and/or snacks. Egg salad is great for leftover snacks.

6-8 hard boiled organic eggs (cook for 9 minutes after water begins to boil)
2-3 tablespoons organic mayonnaise
1 teaspoon Dijon mustard
1/2 teaspoon sea salt
Fresh cracked pepper to taste
1/2 peeled grapefruit per person, broken into sections/slices
Optional ingredients:
left over steamed vegetables (i.e. broccoli, green beans, etc.), chopped
diced celery
Chopped red or orange bell pepper
shredded zucchini
shredded carrot
chopped fresh spinach, kale, chard, or broccoli

  • Hard boil the eggs by cooking for 9 minutes after water begins to boil (use the timer on your oven or phone to prevent over-cooking); rinse in cold water; Dr. Camilla taught me the 9 minute rule to cook the eggs perfect;
  • Peel eggs, rinsing to remove all pieces of egg shell; place in medium size mixing bowl
  • Chop eggs
  • Season with sea salt and fresh cracked black pepper
  • Add remaining ingredients and mix well
  • Serve with 1/2 grapefruit

Yummy Quinoa with Raisins and Nuts

by admin

1 cup quinoa (serves 2-4)
2 cups water
1/8 -1/4 teaspoon cinnamon
1 tablespoon pure maple syrup or raw honey
1/2 cup chopped raw nuts
1/8 cup chopped unsulphured* dried fruit (*meaning not containing suplphur dioxide or sodium bisulfate as preservatives) OR fresh organic banana, sliced
Almond, hemp, hazlenut or rice milk

  • Bring water to a boil
  • Stir in the quinoa
  • Stir occasionally for about 10 minutes – CAN BE MADE THE DAY BEFORE and simply heated with almond, hemp or rice milk
  • Add cinammon, stir to mix
  • Top with chopped raw nuts and dried fruit
  • Serve with warm almond, rice or hemp milk
  • Optional: add cardamom and/or nutmeg
  • Note from Dr. Paul: ‘I take this packed in Tupperware to work along with a Green Smoothie, and I’m good for three or four hours – very filling and it doesn’t cause swings in blood sugar.’

 

What is Quinoa?
First, quinoa (pronounced keen’-wah) is gluten free, high in fiber and high in protein. Nutritionally, quinoa might be considered a super-grain: although it is not really a grain, but the seed of a leafy plant that’s distantly related to spinach. Quinoa has excellent reserves of protein, and unlike other grains, is not missing the amino acid lysine, so the protein is more complete. The World Health Organization has rated the quality of protein in quinoa to be very high. It offers more iron than other grains and contains high levels of potassium and riboflavin, as well as B6, niacin, and thiamin. Finally, quinoa is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid).

 

Healthy Gluten-free Waffles

by drpaul

This is favorite for kids. You might want to save it for the weekends when there is no time crunch. The separated eggs with the egg whites beaten then folded in make a lighter waffle since almond flour can make them a bit ‘heavy’.

1 cup almond flour (Trader Joe’s)
½ cup coconut flour
½ brown rice flour (optional)
¼ cup amaranth or tapioca flour (optional)
¼ cup ground flax seed (Trader Joe’s)
½ tsp sea salt
4 eggs, separated
1 to 2 cups almond, hemp, hazlenut or rice milk
1 tbsp honey or maple syrup
1 tbsp sunflower, grapeseed or coconut oil, liquefied

  • Pre-heat waffle iron; start Berry Syrup (below)
  • In large bowl mix dry ingredients
  • Add egg yolks, milk, oil and sweetener to mix
  • In separate bowl whip egg whites until stiff
  • Gently fold egg whites into batter (don’t over mix)

Add-in ideas:
Mashed bananas, blueberries or apples
For pumpkin waffles, add canned pumpkin & spices

Top with:
Chopped raw nuts
Fresh berries, sliced bananas
Pure maple syrup or berry syrup (recipe below)

Berry Syrup
2+ cups fresh or frozen berries
1 tsp vanilla
1 Tbsp sweetener – honey, Stevia or pure maple syrup (optional)

  • Put berries in medium sauce pan over medium heat – then heat to boiling; reduce to simmer and let berries breakdown and thicken
  • Add vanilla and sweetener, if desired

 

Simple Chicken Omelet

by drpaul

This recipe needs some leftover chicken from dinner or you could use canned chicken. If you’re not a big eater, make a smaller omelet or one large omelet to share.

2-3 organic eggs per person
2 green onions
1 clove garlic
1/4 cup diced chicken per person
2 tablespoons butter, coconut oil or sunflower oil
Optional: raw cheese, avocado

Fresh seasonal fruit (pear, apple, strawberries, blueberries)

If using leftover chicken (which is cold from being in the ‘fridge), one option is to briefly warm the chicken before making the omelet; it’s not necessary though.

  • Set small or medium skillet over low flame while prepping ingredients
  • Mix eggs well in separate small mixing bowl
  • Melt butter in pan over low-medium heat
  • Pour eggs into pan
  • After a minute or so, using a small spatula, lift the ‘edge’ of the egg mixture while tilting the pan to allow liquid egg mixture to flow under cooked eggs; over the next 1-2 minutes, repeat until no more liquid egg mixture remains
  • Place chicken onto ONE HALF of cooking eggs; season with sea salt and fresh cracked pepper; optional: top with a sprinkle of raw cheese
  • Optional: Avocado can be placed into omelet
  • Using spatula, gently fold empty half of omelet over the side with chicken
  • Cook for 1-2 minutes longer and serve; if you’re brave, flip the omelet onto the other side for thirty seconds before serving
  • Serve with seasonal fruit

 

Poached Eggs with Chicken Sausage and Grapefruit

by admin

If you are someone who has a high level of exercise, you may need to eat three eggs and/or two chicken sausages – increasing your intake of healthy fat is very important for blood sugar regulation and reducing midmorning cravings (see note below). Obviously you don’t have to poach your eggs – if you prefer scrambled or fried, do what works for you.

2 organic free-range eggs per person
1 organic chicken sausage per person
1/2 grapefruit per person
sea salt and fresh cracked pepper

  • Fill medium (2-3 qt) saucepan 1/2 way with water; bring to boil
  • In separate pan*, place chicken sausage and small amount of water; cook over medium, turning occasionally, for about 8-9 minutes
  • Turn heat down to low-medium and crack eggs into water; cook for 2-1/2 minutes; remove eggs from water using a slotted spoon (lift egg out of water – press on yolk to test doneness)
  • Season eggs to taste with sea salt, fresh cracked pepper
  • Serve with slices of organic grapefruit

*NOTE:It’s STRONGLY recommended to NOT use non-stick cookware because toxic carcinogenic (cancer causing) chemicals such as Teflon leech into the food and into your body from eating foods cooked in those pans. So using water, coconut oil, butter and other “high smoke-point” oils such as sunflower, sesame and grape seed oils will prevent or minimize sticking and burning. Soak pan immediately after cooking in wate and clean with a metal ‘scruffy’ scrubber.

Yummy Eggs with Spinach [video]

by drpaul

This is a very simple, quick, satisfying and nutritious way of preparing eggs that also adds vital nutrient-rich vegetables to a dish that often doesn’t have “plants”.

Organic eggs: 2-3 per person
Organic butter, olive oil, coconut oil, or grapeseed oil
Fresh spinach, chopped
Sea salt and fresh cracked black pepper to taste
Optional: chopped garlic or onion
Optional: raw cheddar cheese, grated

  • Heat a small to medium stailness steel skillet (avoid using non-stick cookware) over medium heat
  • Add butter or oil
  • Add garlic or onion, if using
  • Cook garlic/onion briefly
  • Add spinach and then IMMEDIATELY …
  • Crack eggs directly into pan
  • Using a wooden spoon, stir eggs as they begin to cook, scrambing them in the process
  • Season to taste using sea salt and cracked pepper
  • Turn heat off. It’s best not to overcook eggs (unless of course your preference is for rubbery eggs)
  • Sprinkle a small amount of optional raw cheddar cheese over eggs and stir one last time.

Serve with Green Smoothie or fresh fruit.
Can also be served with salsa or hot sauce

Enjoy!