Lazy Paleo Super Star!
Want to do Paleo, but don't want to learn too much cooking? Crockpot is the way to do!
Clean Storage
Save That Food
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!



Coconut Oil
Share It
FacebookTwitterDiggDeliciousStumbleuponLinkedinRSS Feed
The Mayo Maker
Meat Grinder
The Rebel Spatula Newsfeed
Last Updated on 2015-06-01
Print Email

I have found that one of the easiest ways to get enough protein for myself and the family is a good solid meatloaf.  I can adjust the flavors so we don't get sick of it.  And I also liked the idea of putting something inside it to make it a "slice and server" meal!  


Unfortunately, the damn things break open on me while cooking.  Or, if they do stay together, they basically fall apart when sliced.


Then I thought, I can wrap this sucker.  I can bind it.  WITH BACON!!!!


Here is my current process:



Ingredients for meat


  • 2lb grassfed ground beef
  • 1 onion, minced
  • 2 tbsp garlic powder
  • 1 stalk celery, minced
  • 1 tbsp black pepper
  • 2 tbsp Coconut Aminos
  • 1/4 cup ground flaxseed (meal)
  • 2 eggs
  • Salt to taste
  • 1lb bacon for wrapping (do not put this in the meat mixture!!!)


Ingredients for stuffing

  • 2 cups microwaved spinach, drained
  • 6 tbsp grated Parmesan
  • 1 cup chopped mushrooms
  • 1/4 cup crumbled Feta





  • Preheat oven to 400F.
  • Mix all meat ingredients in a bowl, by hand.
  • Make a log of the meat on a large piece of parchment paper.
  • Place another piece of parchment on top and roll it gently out
  • from the center carefully.
  • I roll it out to about a half inch thickness.
 2  Now spread your spinach down 2/3rds of your flat surface, leaving more room on one side so we can get a good meat-to-meat seal (????).
 Then add the chopped mushrooms and feta and parmesan!  3

 Now, we carefully flop over the edge onto the filling.

And then we carefully peel the parchment paper from the folded over meat.

This can be delicate work if you have rolled too thin!

 Continue the roll and peel....


 6  Then when you have covered all the filling and have about one roll-over of meat exposed.  Fold it BACK from the other side.  This puts your seem near the top of your roll.  WHY?  Because..... you shall see....

 Half a rasher of more of thin-sliced bacon is prepared thusly....

This is usually the point where I realize my meatloaf roll is too damn long to put on my baking sheet.  This time I was lucky.

 8  Carefully, we roll the meatloaf onto the bacon.  I TRY for the center, but as long as I have some on either side, it doesn't matter much.  WHAT DOES matter... is that the seem is now on the bottom.  Also... I did make the damn loaf too long, but a little squishing was all that was required.
 The bacon is then stretched over from one side, then overlapped with the other side as tight as you can without breaking the strip.    9
 9b  The loaf is now wrapped, tightly and evenly.  Then we slide it into our now warmed-up oven and bake for 40 minutes before checking on it.  We want the bacon to be slightly crisp but not burned into a crumbly armor.  Mine took almost an hour, checking every 5-6 minutes.
Here it is, right out of the oven!  I let it cool for 10 minutes before cutting.  We do have a few bacon strips that decided to stick out, but the loaf itself is still tightly wound! 9c


 The cut into loaf is tight and filled and does not come unwound on the plate!





Category: Paleo
Hits: 670
Last Updated on 2015-03-17
Print Email

I have people to please.  My family kind of expects me to be some sort of wizard.  So when I suggested my athelete daughter STOP USING the nasty soy-laden, sugar packed protein powders she loved so much (it's CHOCOLATE THOUGH!!!), she asked, "Well, what is the PALEO version of this?"


The truth is, it would be to eat a steak.  Or some heart.  Add some liver in there.  I even offered to make up a beef roast each week and thinly slice it so she could use that.  Apparently, CHOCOLATE is more interesting than sliced cow to my daughter.


OK, like I said, I got people to please.


My SECOND BEST idea was to make her an entire pitcher of something that is more natural than a protein powder and tastes very much like it.


First, I make a custard base:


  • 1 can Coconut Milk 
  • 8 whole Eggs
  • 4 tablespoons Maple Syrup (the REAL stuff), Molasses, or Honey
  • 2 tablespoons (or envelopes) of unflavored Gelatin (yeah, grassfed, whatever)


  1. Whisk the eggs and the sweetener together.

  2. Heat the Coconut milk to near boiling.  Stire in the gelatin.

  3. Slowly add the hot coconut milk to the eggs as you stir.  This will slow-cook the eggs but still allow them to remain creamy and not like scrmabled eggs.  This is called "Tempering".

  4. Now you can add flavorings, or just use it as a base to flavor later when you make the actual shake.


Some flavoring ideas:

  • Orange zest
  • Lime zest
  • Lemon Zest
  • Mint
  • Cocoa powder
  • Vanilla
  • Berries


Now you just put this mixture in the fridge.  Scoop one cup of this thick stuff out, add some ice cubes and a cup of water, buzz it up in the blender and you have an excellent protein source along with a good shot of healthy fats and gelatin for joints and a bunch of other things.

Category: Paleo
Hits: 1715
Last Updated on 2014-03-10
Print Email

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
Hits: 2416
Last Updated on 2014-05-20
Print Email

meatballI changed the way my family eats about 3 years ago.  But I am not a perfect Paleo master.  Around the holidays, I often fall completely off the deep end for a couple weeks or more!  Sometimes, out of no where, I have to have pizza.  Fortunately, I have lost the taste for pasta as it seems like some weird glue to me now.  

One of the ways I come back to eating right, is the glorious meatball.  First, nothing stops my hunger like beef.  Ground beef, steak, roast beef... when I eat those, I get full and stay that way for some time.  Add some good fat on top of that, and I can easily slide back into good eating habits.


  • 2lbs Grassfed Ground Beef
  • 1 tablespoon fresh ground Black Pepper
  • 1 tablespoon Salt
  • 4 tablespoons dried Oregano
  • 4 tablespoons dried Basil
  • 4 tablespoons dried Parsley
  • 1 tablespoons Garlic Powder
  • 4 tablespoons dried Chives
  • 2 Eggs, beaten
  • 4 tablespoons Coconut Aminos
  • 2 tablespoons good Tomato Paste (no sugar or other additives) 


1.  Mix all ingredients until incorporated then let the mixture sit for 30 minutes.  

2.  Lightly olive oil a sheet pan.  Pre-heat oven to 400 degrees.  (Yeah, I bake em hot).

3.  Make meatballs that are about the size of a large shooter marble, but smaller than a ping pong ball.

4.  Arrange them in rows on the oil sheet pan, about 2 inches apart from other meatballs.

5.  Lightly drizzle olive oil over the rows and bake for 15 minutes.  I used to turn them once during cooking but I no longer do.  I am not fancy.


Once they are done, I let them rest.  You can leave them plain and make dipping sauces from tomato, hot sauces, tzatziki, herbs and oil, etc.

Often, I make my Red Darkness Tomato Sauce for this purpose.  I have even made a mustard sauce and served them with The Amazing Slaw.  


Now, we can change this recipe to make them completely different!  Stay tuned for more!

Category: Paleo
Hits: 2211