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Paleo Keto Cookbook

untitled-1Looking to get started right and read my story about how I and my entire family lost weight and got healthy following a Paleo-style diet?  I included many of our favorite meals and even a great shopping list!



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Last Updated on 2014-03-18
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This is a dairy recipe.  If you do not eat dairy, step away from the recipe!  I am happy eating dairy at times, especially if I am doing Keto-Paleo for a period of time to quickly drop winter weight I pack on with rich sweet potato, squash, and root veggie recipes without much in the way of physical activity.  

  • 3 large chicken breasts, cut into 1  inch cubes (Yes, raw)
  • 2 cups Broccoli florets (Fresh or Thawed)
  • 2 cups Cauliflower florets (fresh or thawed)
  • 12 oz Sharp Cheddar, cubed or shredded (I like to use Kerrygold, grassfed cheese.  SO MUCH FLAVOR!)
  • 4 oz Shredded Cheddar (for the top)
  • 1/2 lb Bacon, cooked and crumbled
  • 1 yellow onion, sliced into thin rings
  • 3/4 cup Heavy Cream
  • 1 tablespoon Mustard 
  • 1/2 teaspoon Garlic Powder
  • 6 tablespoons Butter (Kerrygold rocks)
  • 5 Eggs, slightly whipped
  • Salt and Pepper


  1. Put the butter in a sauce pan on medium heat.  When it is melted and starting to bubble, add the heavy cream.  WATCH THE CREAM, when it starts to steam add the cheese and keep stirring until it is fully incorporated, no lumps!  PREHEAT OVEN TO 375.

  2. Add mustard, garlic powder, and then 1/2 teaspoon salt and 1/2 teaspoon pepper. Stir to combine and then remove the cheese sauce from the heat.  Allow it to cool enough that it is barley warm to the touch.  If the cheese is too hot, you will cook the eggs which messes it all up!

  3. Put eggs and cheese sauce into a large bowl (metal is best).  Whip together until incorporated.  Add the broccoli, cauliflower, and chicken.  Add another teaspoon of salt and a teaspoon of black pepper.  Pour this into a casserole dish.

  4. Lay the onions across the top of the casserole, cover it.  Add the crumbled bacon the same way.  Then scatter the cheese over it as well.   Cover with tin foil and bake for 40 minutes.  Remove foil and bake for 15 minutes more.  Allow to cool before cutting.  Better the next day!







Category: Recipes
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Last Updated on 2014-03-10
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My daughter misses oatmeal.  Actually, she misses something she can just microwave and then eat for breakfast or just after school.  I looked around and there a dozen recipes for Paleo Oatmeal.... but I am trying to keep us on an Autoimmune Protocol (AIP) right now, so nuts (which are in almost every recipe) are out.  


I was looking for something that would be warm, take well to cinnamon or other flavors, without messing it up.  It also needed some chewy mouth feel and should be thick on the spoon.  

Category: Paleo
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Last Updated on 2014-03-10
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After listening then re-reading a recent program on NPR about how “Crunch-Time” between the end of the school/work day and bedtime makes healthy meals extremely difficult, I felt the need to write this response.  

Our family is typical of many American families of two working parents and two kids in school.  We used to suffer from the same “pressed for time” cooking issues.  Which is how I ballooned to more than 300lbs and my entire family did likewise.  That lead to back problems, fatigue, high blood pressure, and more issues.  Besides just being damn unhealthy.

Category: Paleo Articles
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Last Updated on 2014-03-10
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I have no problem killing an animal and eating it.  I would eat nearly every part too!  My problem is that I have to get a hunting license to do that, take a safety course, learn to use a bow effectively (as I like that idea better than a gun because there are too many idiots in the woods with beer and a gun during hunting season), and then take time away from work to go and hunt.  Oh, and hope I am smart enough to find the animal and kill it.  

This is asking a lot, but I am already on my way to making it happen.  Still, I want wild meat now!  

Category: Paleo Articles
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Last Updated on 2014-03-10
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IMG 5713I am a consistent Redditor ( and I tire of having people crap all over the diet I eat myself and feed my family.  Standard American Diet eaters, Cardiologists, Personal Trainers, Vegans, Vegetarians, China Study Correlationists, Armchair Quarterbacks and many others will rant and rave about the lack of scientific evidence and how eating bacon will put you in your grave by 40.  


I feel for them because they have been educated to believe what the government says. what educational systems say is true, and to never believe something that is directly contrary to those beliefs.  I get that.  I get that high-fat, high-protein diet is scary because of the cultural pressures we face as Americans.... hell, as Westerners.  

Category: Paleo Articles
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