Tag Archives: Recipe

Easy Paleo Meatballs

Paleo Meatballs

Easy Paleo Meatballs:

If you are looking for a quick and easy Paleo meatball recipe, this one is for you!  The key to moist meatballs every single time is how you cook them.  Although browning meatballs adds extra flavor, it can sometimes impart some toughness to the meat.  Instead, I essentially poach  my meatballs in crushed tomatoes and the results are amazing.  Try them and let me know what ya’ll think!


1 Pound Ground Turkey

1 Pound Ground Beef

1 Tbsp Salt

1 Tsp Cracked Black Pepper

1 Tsp Garlic Powder

1 Tsp Onion Powder

2 Tbsp Coconut Flour

1 Tsp Dried Basil

1 Tsp Dried Oregano

28 oz Can Crushed Tomatoes with Basil


  1. In a large mixing bowl, combing both meats with the salt, pepper, garlic powder, onion powder, coconut flour, and dried spices.  Combine them thoroughly but take care not to over work the mixture.
  2. In a deep sauce pan large enough to hold the meatballs in one layer pour in one third of the tomatoes to coat the bottom of the pan.
  3. For each meatball form 1/3 of a cup of the meat mixture into a ball and set in the sauce pan in one layer.  Pour the remaining tomatoes on the top of the meatballs, season with 1 tsp of salt, and set over medium heat.  Once the contents start to bubble away turn the head down to a simmer, cover, and allow to cook for a minimum of 30 minutes.  The longer they cook the softer your meatballs will be.
  4. 15 Minutes before you are ready to eat take the over off and allow the sauce to reduce to a slightly thicker consistency.
  5. Serve with spaghetti squash, sautéed zucchini noodles, or all by themselves!

Click HERE for a downloadable PDF of this recipe!


Leave a comment

Posted by on August 23, 2016 in Main Entree, Recipes


Tags: , , , , , , ,

An Easy Fool-Proof Paleo Meal Every Night of the Week From PaleolithicMD

A lot of people, particularly my patients, ask how I can work all day, and still have time to put dinner on the table each and every night.  I have an amazing wife, and she does everything around the house…but she does not like to cook.  Works out great for me since cooking is very much my way of winding down in the evening.  I like to get my kids involved, and we have already begun to enjoy time chopping veggies as a family.  I love to spend hours prepping and making more complex dishes, but that is more of a once a week deal these days.  Most nights I get home after a long day and need to get food on the table for the family in less than an hour.  So, here is how I go about my most basic meals.

Any meal at my house starts with what kind of meat we are going to eat!  I try to keep things interesting, and my kids are used to eating all types of beef, veal, lamb, chicken, turkey, and various seafoods.  When I need an animal based protein quick I turn to two methods: Either a quick cook on the grill, or a quick finish on a pre-soaked Sous Vide meat.

Grilling is obviously easy and accessible to almost everyone these days and you don’t have to spend tons of money to have a more than functional grill.  I may be in the minority here, but I just don’t understand the concept of overdone MARINATION of meat.  When I eat beef, I want to taste BEEF!  Although at times I will marinate meats with specific goals in mind, I generally never do so.  I also always cook my meat as little as is safe to maximize the flavors.  Here are my preferred meats when it comes to grilling.


Preferred Cuts


Traditional Steaks (Ribeye, Filet, Strip, Sirloin, etc), Flank Steak, Flat Iron Steak, Skirt Steak


Anything with the bone in; Thighs, Drumsticks, Breasts


Veal Chops


Salmon, Tuna, Shrimp

The Sous Vide style of cooking is relatively new to my household as I purchased my Sous Vide Supreme Demi around 6 months ago.  For those who do not know what sous vide cooking is, it is best described as cooking vacuum sealed food in a precisely controlled water bath for a set period of time.  I will be posting on more specifics of sous vide cooking soon, but until then just google the topic or search YouTube and you can learn quickly about it.  Now, if you are like my wife, this will all sound extremely complicated and like a way to spend more money on unnecessary kitchen equipment!  That said, she has told me repeatedly over the last 6 months that the Sous Vide has been one of the best investments we have made for the kitchen…ever!  Why is it so great?  You can take any cut of meat, vacuum seal it, and as long as you leave it in there for the minimum time to cook it, you are good to go.  The best part is that although there is a minimum time to cook it, there is generally no maximum time (unless you are cooking more delicate protein like seafood in particular).  What this means is that like today for example, before I left to round at the hospital I filled up the sous vide, set the temp for 137 F, and popped in the 3 pound pork loin roast I vacuum sealed last night.  It will cook in 4-5 hours, but I’ll just pop it out at dinner time, dry it thoroughly, and finish it off in a very hot cast iron skillet for 90 seconds or so a side.  What this means practically is that with a little planning, I can have my meat finished and on the cutting board in literally 5 minutes after coming home.  All the above cuts of meat will work in the sous vide, but feel free to add tougher cuts of meat like a regular old beef chuck roast or brisket for example.  Let the less expensive roast or brisket cook at 130 F for 48 hours and finish off in the skillet.  Chuck roast turns to prime rib by just taking a bath on your counter for 2 days!  Anyway, I could go on forever about my sous vide.  For some awesome recipes visit my friend over at Nom Nom Paleo, and if you have an iPad check out her App which even has it’s very own sous vide section!


So, now the protein is out of the way, what’s next?  My next step is usually to attack a vegetable.  When I’m crunched for time, there is only one way in my book to make vegetables taste great…roasting them at high heat!  The process is pretty simple, I take whatever vegetable I want to roast (or a combination of them), chop them up into similar sized pieces, line a baking sheet with heavy duty aluminum foil, and toss them with olive oil, salt, and pepper.  I set the sheet in a pre-heated oven set on convection 425 F.  All you do next is set the time for 10 minutes, check the veggies and toss around a bit on the sheet.  Set the timer for 10 more minutes, and repeat.  Just keep doing this until the veggies are charred, crisp, and delicious.  Here is a list of veggies I have cooked in this way, at least what I can remember.

…Asparagus, Broccoli, Brussel Sprouts, Green Beans, Cauliflower, Sweet Potatoes, Turnips, Parsnips, Onions, Bell Peppers, Beets, Carrots, Eggplant, Mushrooms, Butternut Squash, Zucchini, Tomatoes, Summer Squash…

If you can think of others, I’ve probably roasted it!  The other important thing is, especially if you are trying to get picky eaters like kids to eat veggies, is there is a BIG difference in flavor from for example cauliflower boiled in water and drained vs roasted to crisp perfection in the oven.  In fact, if there is a veggie on this list that you think you don’t like, do yourself a favor and try roasting it.  I’ll almost guarantee you will like it cooked this way.  Oh, and one last thing.  Steaming and boiling will no doubt leach some vitamins and minerals out of the vegetables, so high heat cooking should help seal those nutrients in so they can benefit you and your family.



Well, at that point I’m feeling pretty good about dinner with a solid protein and tasty vegetable on the side.  The last thing I will often do is cut up some fresh fruit or berries and serve it on the side in a little bowl as a “dessert” of sorts.  To my family there is nothing better than ending a meal with the fresh flavor of naturally occurring sweetness you can only find in for example a perfect strawberry.

This may all sound complicated, but once you put it into practice, you will be amazed at the ease with which you can get great tasting Paleo meals on the table with a tremendous amount of variety.  Add a salad on the side if the fruit is getting old, you can really do anything you want!

All this being said, nothing is more important to cooking for the family in a timely fashion than good old fashioned planning.  Think ahead 1-2 days and make sure you have your meat bought and thawed, or sealed and placed in the Sous Vide if required.  Shop for veggies 1-2 days in advance only to ensure freshness, and also to make sure that whatever you are cooking sounds good to eat on that particular day.  How many times have you bought something on sunday to cook thursday, and by the time thursday rolls around it just doesn’t sound very good?  Avoid that by shopping more often.  It’s a bit of a pain, but it’s just the way I do it.

I hope this helps a little on giving you the confidence to try consistently to create fresh and delicious Paleo meals for your family in a time frame that works for you.  Once you get organized, putting together a meal in this fashion should take anywhere between 30-45 minutes start to finish.  Admit it, even YOU can do that!

I’ll try to post pictures of the Sous Vide Pork Roast tonight or tomorrow if able.


1 Comment

Posted by on July 22, 2012 in General Paleo Discussion


Tags: ,

New Recipe: Moroccan Saffron Chicken With Almonds

Greetings everyone, it’s been a week or so since I’ve posted…just took a little time off to recharge the batteries.  I’ve also been working like crazy, but then again, what’s new?!

Over the last few days I’ve started cooking again a lot more, and it has really got me thinking about finally going to work on reworking my favorite recipes to make them Paleo.  My main passion in life has always been cooking and it’s the one thing I do everyday to relax and unwind.  Many see cooking as a chore, I just don’t in any way.  So, here is the first of my efforts.  Sorry in advance for the lack of photos, my camera was out of batteries!


4 Large Chicken Breasts

1 Large Yellow Onion

2 Celery Stalks

2 Carrots

1 Large Clove of Garlic

1/2 Cup Fresh Almond Meal

1 Cup Chicken Stock

Large Pinch of Saffron

Fresh Cilantro to Taste

Cut the Chicken breasts into bite sized pieces, season with salt and pepper, and set aside.  Chop the onion, carrots, and celery into very fine dice.  Warm up the chicken stock just a bit and put the saffron in it to start the flavors infusing into the stock.

In a heavy bottom pan sauté the chicken in two patches with a healthy dose of olive oil.  Once the chicken is cooked and starting to brown remove to a warm plate.  Add a touch more oil and cook the onion, celery, carrot, and garlic clove (roughly chopped) until cooked down, maybe 5-7 minutes.  Once the veggies are cooked add the saffron stock and almond meal stirring to combine.  Add the chicken along with another cup or so of water, bring to a boil, and simmer for 30 minutes.  I like to let the sauce reduce a bit towards the end of the cooking to concentrate the flavors a bit.

Serve over some Cauliflower rice and top with as much fresh cilantro as you like!

I served it here with some simple roasted okra and it was an awesome meal.  The combination of the saffron and the almonds is amazingly rich, and I think I could eat this every night!

Hope y’all get to try it and share my love for this dish!  I’m a big fan of Moroccan flavors, and they lend themselves fairly well to Paleo conversion.  Hope all have a great Fourth of July!!


1 Comment

Posted by on July 3, 2012 in Main Entree, Recipes


Tags: ,

Paleo Broccoli Salad

Here is a super easy side dish, that happens to be amazingly good! You’ll need:

One head of brocolli cut into florets
2 T Whole Grain Mustard
3 T Balsamic Vinegar
3 Slices Thick Cut Bacon
1/4 cup slivered almonds
1/4 cup raisins
2-3 T Olive Oil
Salt and Pepper

Put your florets in a microwave safe bowl and cover with plastic wrap. Cook for 90 seconds or so, just to get the rough edge off the rawness. Next, slice your bacon into 3/4 inch pieces and put into a room temperature pan. Slowly cook the bacon over medium heat until the fat has rendered off and the pieces are crisp. Remove the pieces to a bowl, and keep the bacon drippings. In a large bowl combine the mustard, vinegar, salt, pepper and whisk till combined. Slowly Whisk in the bacon fat, followed by as much olive oil as needed to make a nice emulsion. In that same bowl toss in the brocolli, bacon, almonds and raisins. Stir to combine, and enjoy!


Posted by on May 1, 2012 in Recipes, Side Dishes


Tags: ,

Update 3/8/12

Hey everyone, been busy lately and haven’t actually done much cooking.  But, I have managed to create a few goodies.

First, I decided to experiment with Eggplant Parmesan.  I wanted to keep it rather light, so I started with the meat sauce.  I took one carrot, on onion, and two garlic cloves and I chopped them up in the food processor.  I personally like the veggies chunkier…but this is the easiest way to covertly put them in the sauce so the kids won’t notice!  Throw the Veggies into a heavy pot with a little olive oil and cook until soft.

Next add a pound of ground beef and a pound of ground veal and cook until no longer pink

Drain off the excess fat and add your favorite Paleo friendly tomato sauce.  I make my own, but you can get them at the store pretty easily…just read the label!  I also toss in a good handful of fresh basil leaves.  Mix it up, and simmer on low covered for as long as you want.  I like to let mine simmer for at least 4 hours to get it very smooth.  You can go for as little as 20 minutes though in a pinch!

Next I fairly thinly sliced up an egglant and salted each piece and placed them on paper towels. I let them sit for around 30 minutes to get a little moisture out of them

Next I cleaned some whole Okra and followed the recipe in Paleo Comfort Foods for Oven Roasted Okra.  It is so easy, and was really good.

I heated up a good bit of olive oil in a skillet and fried up the eggplant slices until golden on both sides.  No breading, just high heat!  I layered eggplant and meat on the plate, and added some finished okra on the side.  This was a definite hit with Kourt!

Another night I decided to try some fish at the house.  We don’t get much fresh fish here in Central Louisiana, so I decided to try some cod from Sam’s Club that is frozen at sea.  It was actually quite good, and I’ll be using it again.  Then I attempted to make fish tacos, without the tacos!  This recipe is also from Paleo Comfort Foods, and I suggest ya’ll check it out!  I was quite tasty indeed.  Served a little slaw on the side with red cabbage and mango dressed with a semi-sweet vinegarette!  Hope you guys enjoy, and I hope to get back to cooking a little more soon!

1 Comment

Posted by on March 8, 2012 in Uncategorized


Tags: ,

Banana Bread French Toast

This is the most amazing Paleo breakfast I have found so far! I found this recipe at No adjustments are necessary for her recipe–it is perfect. The only thing I did differently was use Agave nectar instead of maple syrup.


Posted by on March 4, 2012 in Breakfast, Recipes


Tags: ,

Update 2/28/12

Well, I had an excellent day off, that included an extended nap! I’ve been thinking of how to improve my crab cake recipe, and I think I did it today! So, here we go!

I started with some wonderful beets I got from Inglewood Farms (all the produce tonight is from Inglewood). I washed and trimmed them, put them in an oven proof dish, add a splash of water, cover tightly with foil, and put in a 400 F oven for 45 minutes or so. The actual cook time will vary depending on the size of the beets. Once done, let them cool, and use the back of a pairing knife to peel off the skins. Dice them up and place in a bowl with salt, pepper, and your vinegar of choice. Now I like beets, and most cookbooks I have say to let the beets marinate in vinegar a while before adding any oil. So, I added balsamic vinegar and around 30 minutes later, added a bit of extra virgin olive oil. Beets done!


Next I’ll address the side vegetables. Tonight we had carrots and cauliflower. I trimmed and peeled the veggies, and placed them on a sheet pan. On the carrot side I added some garlic infused macadamia nut oil with salt and pepper. For the cauliflower i added olive oil and garlic powder. The pan went into the same 400 F oven for around 30-40 minutes and that was it!


Lastly for the crab cakes. In a bowl I put half a yellow bell pepper diced finely, three scallions diced finely, one egg well beaten, two tablespoons of paleo mayo, a tablespoon of Old Bay Seasoning, and a pound of fresh crab meat. Gently mix the ingredients and form into 8 small patties. Put them in the fridge to firm up so they stay together while you fry them up. In a shallow plate sprinkle some coconut flour. Melt a little coconut oil in a skillet over medium high heat. Coat the cakes in flour and fry in the coconut oil around 3-4 minutes a side until the are a nice golden brown on both sides.




Now I don’t know about ya’ll, but crab cakes to me just need a sauce to make them pop! I found some mild pickled type baby peppers my mom gave me (picture attached) and blended them up with my immersion blender along with a few heaping spoonfuls of coconut milk and a few drops of agave syrup. Plate everything up and it’s time to eat! Hope everyone has a good day…




1 Comment

Posted by on February 28, 2012 in Main Entree, Pictures, Recipes


Tags: , , ,

Update 2/18/12

How is everyone doing? I hope all of you are well. I’m all alone this weekend, so have a chance to try out some new things to cook! I’m reading an awesome book right now called “Why We Get Fat,” I’ll make sure and post a review once I’m done.

Got back from rounding at the hospital this morning and was quite hungry. Ran by the grocery and picked up some Chicken apple sausages and served them with a spinach salad I whipped up.

Tonight I decided to try something fun. There are so many Puerto Rican dishes that I grew up eating, and I’m convinced that many of them can be converted to Paleo. This evening I made traditional Vaca Frita (Literally, fried cow) and Puerto Rican style “Cauliflower Rice.” Honestly, I have to say, this may have been the best Paleo meal I’ve come up with yet!!
I started with taking a whole flank steak and slicing it in two. I threw it in the old pressure cooker with a bay leaf and 4-5 peppercorns. I filled it half full of water, cranked her up, and let it go at pressure for 45 minutes. I let the pressure die down and once they cooled, I removed the steaks and shredded them and set the meat aside.




Next I started on the Cauliflower. Normally I would make steamed rice and Puerto Rican flavored kidney beans. What I decided to do was to make Cauliflower Rice, but use the flavoring I would normally make the beans with! Start by making a traditional sofrito. In a food processor add half a yellow onion, 1/3 a sweet bell pepper, two large garlic cloves, 1/2 t of oregano, and 1 t salt. Process until pretty smooth. Add the sofrito to a pan with a good dose of olive oil and fry gently until the flavors come together. Next process the cauliflower until the consistency you want…basically rice like. Add the cauliflower to the pot along with a cup of chicken stock and a packet of Goya Sazon Seasoning. It’s not completely paleo I’m sure as it has a little MSG, but there is no flavor substitute! Cook this down, add a little salt to taste, and turn your attention to the meat.


Slice an onion up thinly, and add it to a pan with olive oil with the heat up high. Add the shredded beef and season with salt, pepper, and just a sprinkling of cumin. Fry the meat, moving often until it gets nice and crispy. You are looking for around half crispy and half moist. Be aggressive with the heat to get the right flavor! Serve, and enjoy!




Leave a comment

Posted by on February 18, 2012 in Main Entree, Pictures, Recipes


Tags: , ,

Update 2/14/12

How is everyone doing on this Valentine’s Day?? Hope all are well. Kourt and I had our Valentine’s dinner last night, so we were home tonight and I cooked for the kids. A few other goodies first though.

For those who don’t know, I’m Puerto Rican by heritage. We eat LOTS of plantains, and I have vivid memories of eating very ripe plantains for breakfast with my eggs. So, enter a perfect Paleo breakfast. You want the plantain to be so ripe, you think it’s rotting! (Completely black) Just slice it, and fry it up in coconut oil.

Next for dinner tonight I made baked chicken. Now there are many out there who seem to be afraid of baking a whole chicken…but you can’t beat it! They are cheap, and taste better than any boneless skinless anything out there. This is how I have always baked my chickens, no alterations needed for paleo!

Wash the chicken’s very well in cold water and pat dry. Slice a shallot in half, and stuff half into the cavity of each bird (I always make two so I have left overs). Also throw in 3-4 thyme sprigs and rosemary sprigs from the backyard (or supermarket). I buy grass fed butter (which has a VERY favorable omega 3 to omega 6 fatty acid ratio, and universally accepted in paleo in moderation) and rub it all over the birds. Last I season liberally with salt and pepper. You can use your imagination and season as you see fit! Preheat oven to 375 F Convection (400F conventional) and place birds in on a rack breast side up. Cook for 20 minute, flip them over, cook for 30 minutes, then flip back over until done. Around 20 more minutes. Remove from the oven and let rest 10-15 minutes. Carve and Serve! It’s just so easy, even a caveman can do it….sorry for that.



Ok, so last…I have had basically nothing resembling a “treat” in 6 weeks, and it’s valentine’s day, so I made Paleo Chocolate Chip Cookies! They were from the book Make it Paleo, and they were amazing!

And I threw in a picture of me and my little man at his Valentine’s day party! Hope all had a wonderful day!!!




1 Comment

Posted by on February 14, 2012 in Main Entree, Recipes, Snacks


Tags: , ,

Several Goodies I’ve Cooked Up

Greetings all, I haven’t posted, but I’ve been busy! Thought I would post a few things I’ve cooked recently, so here we go.

I went over to a friend’s that I’ve convinced to eat paleo, and she asked me to help her cook a paleo chicken meal. We ate Chicken Marsala, Spaghetti Squash, and a Warm Spinach Salad. But, for dessert I wanted to pre-make some cookies. I honestly can’t remember the recipe cause I kind of made it up, but they were mainly made with apples, coconut, almonds, and raisins. They weren’t bad at all…almost had a macaroon taste to them.



I also have started at looking at re-creating some of the Puerto Rican foods I grew up eating, but adapting them to the paleo lifestyle. A classic Latin American dish is called Picadillo, which is a savory ground meat mixture typically served over rice, along side plantains or yucca, or stuffed into peppers. It’s absolutely yum. You may look at it and think…green olives and raisins in the same dish?? Trust me, its a hit! Get a big dutch oven and brown 3 pounds of ground beef till its cooked through. Drain the excess grease from the pot. Add in a chopped yellow onion and 2-3 garlic cloves and cook for a few minutes. Next add a can of chopped green olives stuffed with pimentos, 2 cups of raisins, two chopped bell peppers, two cans of tomato paste, a good bunch of cilantro, a heaping T of cumin, and a T of salt. Cook for around 30 minutes until it’s to your liking. Taste and readjust the seasoning. Like I said, serve this over cauliflower “rice”, stuff peppers with it, pan-fry up some very ripe plantiains…or whatever. I’ve also going to experiment and try to come up with a Picadillo Meatloaf! Just try it!






Last, one of our good friends is sick, and I wanted to take her some chicken soup to make her feel better. Now of course I can’t use a Noodle soup, so went with a different approach! I had to chicken carcasses left over from the Marsala the other night, so I through them into the pressure cooker with enough water to fill the cooker around 2/3 of the way full. I got it going and cooked it for an hour at pressure. I let the pressure settle and opened up the pot…what amazing chicken stock in an hour! I removed the carcasses and (fairly painstakingly) picked all the meat that was left after cutting away the main pieces of the chicken. To the stock I added a can of fire roasted tomatoes that I whizzed up with my immersion blender, a chopped up onion, two carrots I sliced paper thin with my mandolin right into the pot, 1 t Cumin, 1 t garlic powder, 1 1/2 T salt, 1/2 t oregano and 10 green olives sliced pretty thin. I let that all simmer for around 20 minutes, and done! To serve I just threw in some chopped up avocado and it was YUM! It’s like tortilla soup without the Tortillas!

So that’s it for tonight. I’m trying to keep you guys as informed as I can about my cooking adventures, and it’s actually quite fun! If you haven’t figured it out, I love to cook. Most of my recipes are mine, or significantly tweaked to my liking! Get cooking, it’s the only way to Paleo!

1 Comment

Posted by on February 7, 2012 in Main Entree, Pictures, Recipes, Snacks, Soups/Stews


Tags: ,

%d bloggers like this: