Mark’s Daily Apple

2 Minute Salad33

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Most readers here understand the concepts behind the Primal Blueprint, but some seem to be concerned about the amount of time it must take to prepare PB-style meals every day. Nothing could be further from the truth. My 4-egg breakfast or protein shake take but a few minutes. My evening lamb-chop or grass-fed porterhouse with steamed veggies is complete in under ten minutes. But my fastest meal is also my favorite (and probably healthiest). That, of course, is the “2-minute big-ass salad” I have every day. I’ll show you how easy it is to make in the following video. I’ve also done the fitday.com analysis and it’s pretty impressive: 588 total calories. 37 grams of protein, 40 of fat and only 27 of carbs…and that’s probably my highest carb meal of the day!

Click the image below to see a full-size version.

I plan on trying to do more videos in the future. If you have anything you would like me to address in video format hit me up with a comment.

Further Reading:

Primal Breakfast Suggestions for People on the Go

Choose Your Own Salad Adventure

DIY - Butter, Yogurt, Kefir, Oh My!

Alternatives to Canned Soup

Homemade Condiment Creations

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Posted: Carbs, Diet, How To, Hype, Nutrition, Recipes, Sisson Said What?, Videos

Primal Breakfast Suggestions for People on the Go26

The all-American breakfast smorgasbord: cold cereal of every variety (from super colon blow to candy coated balls of sugar in the shape of the latest cartoon fad), toast, toaster strudel, bagels, croissants, donuts, coffee cake, pop-tarts, French toast, pancakes, blintzes, crepes, waffles, muffins, scones, hash browns, oatmeal, breakfast bars, breakfast squares, and now even breakfast “cookies.� (Do tell us what we’re leaving out. We know there has to be something!) We swear you could set the list to that Billy Joel tune. There’s a weekend challenge – anyone?

Whatever way you slice it, just reading the above list is enough to make your insulin rise. What is it about breakfast that is so darn carb-dependent? The most important meal of the day suddenly seems the most irksome, uninspiring, even ominous. You throw open the cabinets and fridge door on your way out, keys in hand. “What am I going to eat???� Too many of us end up just closing the cabinets with a frustrated, rushed muttering of expletives as we grab our bags and finally go. There’s a great way to start the day. (Just think: you get to sit through the morning meeting staring a hole through the gigantic box o’ donuts your supervisor brings every week.)

But what’s a desperate Primal person to do? They need something they can either prepare the night before, grab while running out the door, or prepare on-the-fly in a couple minutes or less. Consider this MDA’s Primal breakfast menu – for those on the go.

The Incredible, Edible Hardboiled Egg!

The hardboiled egg can be the basis for many a meal-on-the-go. Peel, pack and top with a dash of S&P the night before.

Here is a quick way to “Peel” Hardboiled Eggs without Peeling.

Mini Crustless Quiche

This is a great weekend recipe that will keep giving for much of the week ahead.

Cook ½ lb. meat of choice. Nitrate-free bacon or ground pork with some crushed fennel seed works well. Saute ½ cup veggies of choice such as mushrooms, white onion, red bell pepper, spinach or scallions. Mix together with ¼-1/3 cup cheese of choice. Set aside.

Whisk 5 eggs and ¾ cup milk, and pour into muffin tins. (Use foil cups if desired.) Add meat and veggie blend to each cup of egg mixture.

Bake at 325 degrees Fahrenheit for 25 minutes or until golden brown.

These can be stored in the fridge until they are ready to be eaten.

And definitely check out reader Joe Matasic’s recipe for what sounds like a delicious (and hearty) full size omelet.

Breakfast Salad

Get a heaping serving of veggies along with some major protein. Add wedges of hardboiled egg and shredded bacon to fresh spinach leaves. Throw in some apple slices or nuts if you want. Store the night before in small sealed bowl. The next morning top it off with some olive oil and vinegar.

Smoothie

Throw a cup of Greek style yogurt, a handful of berries, a half a banana, ¼ cup full fat milk and some ice in a blender and mix! Add a tablespoon or two of flax seed for some healthy omega-3s.

Fruit and Nut Plate – Plus!

We suggest going mostly for low glycemic fruits like berries, cherries, grapefruit, figs etc.

Throw in some walnuts, almonds and slices of avocado for fat and protein. For more fat, protein and flavor, add a side of cottage cheese or some whipped cream cheese for dipping (perhaps naturally flavored with some pureed strawberries).

Lovely, Lovely Lox

Get a jump on the day’s omega-3s by enjoying a little lox in the a.m. Instead of the traditional bagel action, down it as is (background chanting included), spread it with the obligatory cream cheese on cucumber slices, or throw it in a quick egg scramble with some chopped chive.

Primal Nutrition Shake

Another modest breakfast proposal. One we’d be remiss to not mention since Mark and all Worker Bees drink this stuff like it is going out of style. We promise it’s a winner and the ultimate grab and go option. Loaded with protein and flavor, we think it holds its own in the menu line up. Run 2-3 scoops with some ice through the blender. Add berries or some milk to make it your own designer creation. Dutch Chocolate is our best-seller, but Vanilla Creme works a bit better with fruit additions.

Caprese Salad

Simple as pie. All you have to do is make sure you have fresh basil, buffalo mozzarella, and some ripe tomatoes on hand. Slice, layer and top with salt, pepper, extra virgin olive oil and some balsamic vinegar. To add some meat to the mix, a side of tuna salad is a great accompaniment.

Leftovers

Don’t let last night’s dinner leftovers go to waste. Eating “dinner food” for breakfast can take some getting use to, but with a little practice “dinner food” and “breakfast food” just become Primal food.

Once you learn to appreciate all types of food for breakfast you may find yourself cooking a little extra the night before to make eating on-the-go that much easier. Grill an extra chicken breast or salmon fillet, steam or sautee a few more veggies and toss it all in a bowl to make breakfast a cinch.

Berries and Cream with Just a Touch of Steel Cut Oatmeal

And our last meal option is less of a suggestion (given our take on grains it isn’t strictly Primal) than it is a concession to those that may be suffering from severe breakfast nostalgia. Once in a blue moon you can curl up with a small bowl of an old-fashioned favorite. With more cream and berries than oats, and at only around 25 grams of carbs, at least it won’t undo all the good you’ll do the rest of the day. Remember: Sensible Vices, people!

One last note: We understand that people are busier than ever. With that said, many proper breakfast recipes (scramble some eggs, cook up some bacon etc.) don’t really take all that long to prep and cook. Getting out of bed 10 or 15 minutes earlier could be the difference between a handful of nuts for breakfast and something much more satisfying.

All these recipes are just the tip of the iceberg. We know there are many ways to breakfast Primal-style. Anyone? Additional suggestions for the menu? In the meantime, enjoy!

terriseesthings, Viewoftheworld, fille de photo, Such a Groke, Crimsonsilk, Baha’i Views / Flitzy Phoebie, Dan4th, hooverdust, jvnunag, jilldoughtie Flickr Photos (CC)

Further Reading:

The Whole Series of Eat This Today, Feel Better Tomorrow: 1, 2, 3, Intermittent Fasting, Special Occasions and Dessert Editions

Healthy Options for Seedlings (and Adults Too!)

7 Tips to Get out of Bed

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Posted: Diet, Health, How To, Nutrition, Primal Health, Recipes

Reader Response: Alternatives to Grains? What about Quinoa?7

KEEN-WAH

The Definitive Guide to Grains post last month got people talking about alternatives to the traditional rice, potato, and breads that load up the typical American dinner plate. For some, gluten is the major consideration. For others, it’s the glycemic load itself. While the Primal Blueprint recommends avoiding grains and higher glycemic foods altogether, at some point or another most of us partake in the context of occasional compromise. Additionally, some of us consciously choose to include grain alternatives in our diets more regularly for varied reasons surrounding personal taste, economical savings, environmental commitments, or alternative nutrient sources (particularly for vegetarians).

One of the most popular choices in grain alternatives, particularly among the more moderate paleo set, is quinoa. Technically not a grain but a relative of green leafy vegetables like spinach and Swiss chard, quinoa is a complete protein that offers a respectable serving of all nine essential amino acids as well as a strong showing of manganese, magnesium, iron, copper and phosphorus. For those reasons, we can understand its popularity and agree that it does, indeed, have a lot to offer, particularly considering its low cost and shelf stability. Nonetheless, we’d offer a caution to its praises. While quinoa offers a decent helping of protein, it’s still pretty carb intensive, clocking in at a 53 on the glycemic index. Also, though quinoa is technically gluten free, it does contain a protein substance that has been known to cause digestive reactions in some.

So, what are some other options if you’re looking for grain alternatives in your meals? We’d first say, while it can initially be difficult to lose the meat and potatoes mindset, it does get easier with time. Eventually, meat and a salad will seem just as normal a dinner routine and you won’t even miss the starches. Nonetheless, when you’re looking for “closerâ€� grain alternatives and have taken into account the added carb load, we do have some suggestions.

Nutrient-loaded squashes and sweet potatoes can serve as a respectable grain alternative. Likewise, lower glycemic beans such lentils can be a decent fill-in. One suggestion is to use these items, or quinoa, as a single ingredient in a veggie and meat dish rather than as the full dish itself. If you want or need to serve a grain alternative, use the substitute as a base for a more complex recipe. Say, add quinoa to greens and tuna, or use it sparingly as a base for meat and veggie stuffed peppers. Try cubed butternut squash in a rich fall salad full of nuts, chicken, and autumn veggies. Use summer squash and parmesan to make a warm but summery casserole side.

Another possibility is the humble but scrumptious eggplant, an ingredient that takes on the flavor of any sauce you make but adds a pleasant substance and texture to the dish. Baked eggplant slices also serve as a terrific substitute for pizza crust or bread sticks with the right dipping sauce. Use it and/or bits of roots and tuber veggies, tomatoes, onions, and herbs to create rich, flavorful “stews� that feel and taste like a hearty accompaniment or a main course. A dash of pine nuts or aged cheese can make it that much heartier

Other options yet? Mushrooms can take on the role of buns or crusts. Cut up and added to hot veggie dishes, mushrooms can offer the warm, pleasantly mild taste that we might crave from grains. Crustless quiches can do the same. Long julienned strips of cabbage or spaghetti squash can serve as a “pasta� of sorts for light summer fare or even warm, meaty sauces come fall.

These are just a few ideas for some inspiration, but we know where to turn for an endless supply of great suggestions? To our seasoned Apples: What Primal-friendly alternatives have you found or created in your own kitchen that satisfy the tastes and textures of each season? What suggestions would you offer to those who are trying to edge out grains from their diet and starchy cravings from their mealtime expectations?

Autumn Sweater, RaeA, roboppy, breezeDebris, VeganWarrior Flickr Photos (CC)

Further Reading:

Ten Awesome Carbs

Acorn Squash Recipes

Dear Mark: Vegetarian Protein Possibilities

KEEN-WAH What? Video Post

44 Finger Lickin’ Recipes for Vegetarians and Carnivores Alike

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Posted: Carbs, Diet, Health, Nutrition, Recipes

The “As If” Challenge: Starter Recipes4

So, you’ve decided to accept the Primal challenge. No time like the present, we say! To get you started we thought we’d share a few recipes in keeping with the “as if� challenge. No compromises or indulgences. It’s the PB diet straight up!

Mixed Greens Salad

Assemble mixed greens of choice in large bowl (dandelion, watercress, baby spinach, arugula, baby Romaine, mache, and edible flowers for garnish). (Can also add very thin slivers of carrot or beet instead of flowers if desired.) Add 1 Tbsp. chopped chives and 2 Tbsp. chopped green onion. Drizzle with juice of half a medium lime, 2 Tbsp. olive oil, and salt and pepper.

Stuffed Cherry Tomatoes

Chop one ripe medium avocado, 1 Tbsp. mild green chilis, 2 strips cooked bacon, and 2 Tbsp. white onion. Blend and slightly mash but leave slightly chunky. Add ½ tsp. of minced garlic, ¼ tsp. cumin and salt and pepper to taste.

Cut out tops of one container cherry tomatoes and take out centers for filling. Spoon in avocado mixture, and top with squeeze of fresh lime and a cilantro leaf.

Roasted Pork Tenderloin

Mix 2 Tbsp coconut oil, ½ cup unsweetened coconut milk, ½ tsp minced ginger, 1 Tbsp minced garlic, 1 minced hot pepper (such as jalapeno). Use as marinade for tenderloin and let sit for 2 hours. Cook tenderloin on grill for 10-15 minutes turning frequently. Let rest under tented foil for 10 minutes. Drizzle with juice of ½ medium lime, garnish with cilantro and serve.

Do you have recipes or other tips to share for the challenge?

William Couch, startcooking Kathy & Amandine, jamailac Flickr Photos (CC)

Further Reading:

More Primal Recipes

Smart Fuel

Don’t Fear Fat!

Healthy Options for Seedlings

What is the Primal Blueprint?

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Posted: Diet, Health, Nutrition, Recipes

Healthy Tastes Great! - No Nightshades in Sight0

If the Nightshades post got you interested in trying a couple weeks without them to see if you notice any differences in how you feel here are a few recipes to get you started. Let us know how you like ‘em!

Haricot Verts with Greens and Shallots

Steam haricot verts in few teaspoons of water or in steamer attachment for 3-4 minutes until just tender and vibrant. Blanch in cold water if desired. Sauté sliced shallots in butter and one clove minced garlic. Add haricot verts to the pan and warm. Add salt and pepper. Serve immediately over bed of greens like watercress or spinach that have been dressed with oil of choice and lemon juice.

Zucchini and Summer Squash Gratin

Preheat oven to 350 degrees Fahrenheit. Slice zucchini and summer squash varieties into 2 cups of bite sized chunks. Add ½ sautéed white onion. Spread mixture over bottom of 8 X 8 buttered glass dish. Mix 1-1 ½ cup parmesan cheese or parmesan/romano blend with 2/3 cup half and half or heavy cream and ¼ teaspoon pumpkin pie spice. Pour over squash. Salt and pepper as desired. Add fresh thyme. Bake for 30 minutes or until tender and golden brown.

Beets and Greens

Wash and halve full bunch of baby beets. Drizzle with melted coconut oil, and add salt and pepper. Place beets on baking tray, preferably in tented foil or parchment paper along with 1 tsp. of fresh thyme. Roast for 45 minutes at 400 degrees or until tender. Allow to cool. Add to flavorful greens such as arugula. Include carrot slivers, thin cucumber slices, chive, sea salt, splash of oil and fresh citrus juice for dressing.

Benjamin Haas, dcaCRL, willsfca Flickr Photos (CC)

Further Reading:

Nightshades: Hidden Hazards?

Give Your Body Smart Fuel

Primal Recipes

Posted: Diet, Health, Healthy Tastes Great!, Nutrition, Prevention, Recipes