Paleo Spaghetti with Red Wine Sauce

This recipe is from the folks over at PrimalPalate. If you haven’t checked out their Food Lover’s Kitchen, you are missing out. There are so many recipes there, you could make something different every day for a long time before repeating that dish; there are 27 recipes in just the appetizers alone. And, they have a free app called My Kitchen that is great! Be sure and check them out & find something new to make this week. I loved this red wine sauce, it had a depth to it that most sauces lack.


  • 1 tsp coconut oil
  • 1 vidalia (or other sweet) onion, chopped
  • 3 cloves garlic, minced
  • 1 cup fresh basil, finely chopped (I use scissors to cut mine up)
  • 2 lbs ground beef, 85/15
  • 1 cup red wine
  • 28 fl oz tomato sauce (no salt added)
  • 2 tsp salt
  • 2 tsp black pepper
  • 3 whole yellow squash, peeled with julienne peeler (or sliced thin using a mandolin slicer)
  • 2 whole zucchini, peeled with julienne peeler (or sliced thin using a mandolin slicer)


  1. Heat coconut oil in a large pot on medium heat
  2. Add onion and garlic to pat and saute until onion has softened slightly
  3. Add basil to the pot and continue to saute for a minute or two
  4. Add beef to pot and continue to saute all ingredients until beef is browned
  5. Add red wine, tomato sauce, salt, and pepper, and stir until all ingredients are evenly combined
  6. Bring sauce to a bubble, then turn down to low, cover, and allow to simmer for 45 minutes
  7. Peel squash into “noodles” with a julienne peeler, until you reach the seeds. Discard the seeds
  8. Place “noodles” into a large soup pot and steamer basket, and steam until squash is slightly tender, about 10-15 minutes
  9. Serve squash “noodles” topped with the sauce, and garnish with a sprig of basil

Link to recipe: Spaghetti with Red Wine Sauce


Omelet Muffins

I love grab & go breakfasts during the week. These muffins totally fit that bill.

This recipe is based on a recipe from a free cookbook downloaded from which was recipes submitted by readers. The original Omelet Muffin recipe was submitted by Amy Schoenherr which I’ve changed to suit me.


  1. 4 eggs
  2. Enough egg substitute to equal 4 eggs
  3. 1/2 – 1 cup diced vegetables (I usually use an onion & bell pepper, but have used broccoli and other veggies also)
  4. 1 lb sausage or the equivalent in bacon/ham/any other meat you would like
  5. salt & pepper or other seasonings to taste


  1. Preheat oven to 350ºF
  2. Cook the meat first, breaking it up into smaller pieces if sausage or ground meat
  3. Drain the meat on a paper towel keeping a small amount of grease in the pan
  4. Saute the vegetables until almost done in the leftover grease from the meat (if there is not enough grease in the pan, you can use a little olive or coconut oil); season the vegetables with whatever seasoning you would like
  5. Put the meat back into the pan with the veggies & combine; remove from heat & set aside
  6. In a separate bowl, add the eggs, egg substitute & any seasonings you wish & whisk together
  7. Grease a regular muffin pan
  8. Add spoonfuls of the meat & veggie mixture to each muffin cup, as much or as little as you want in each muffin
  9. Ladle the egg mixture over the meat & veggie mixture, again as much or as little as you want
  10. Bake for about 20 minutes, this will depend on how much you put in each cup and on your oven, or until a knife or toothpick inserted in the middle comes out almost clean. The muffins will continue to cook for a minute or two after they are removed from the oven.
  11. I let mine cool on a wire rack then store in the refrigerator in a sealed plastic container

Mark Sisson is a great resource and has tons of information about Paleo and the science behind it.

No Bake Sticky Berry Bars

This is one of my favorite recipes to make & especially to eat. Everyone that has tried it has loved it. This is a non-dairy recipe.

This recipe comes from Juli at If you haven’t seen her blog, go read it! She has great Paleo recipes along with great stories (most NSFW).

Prep Time: 20 min

Ingredients for the crust:

  1. 12 medjool dates, pits removed
  2. 1 cup cashews (I usually use macadamia nuts since they are less expensive to get here in Hawaii than cashews)
  3. 2 tablespoons almond butter (again, I usually use homemade macadamia nut butter)
  4. 1 teaspoon cinnamon
  5. pinch of salt

Ingredients for the topping:

  1. 6-8 oz blackberries
  2. 6-8 oz blueberries
  3. 1/4 cup maple syrup
  4. 1/4 cup coconut cream concentrate
  5. sprinkle of cinnamon
  6. pinch of salt


  1. First, make the crust. Add all ingredients for the crust to a food processor.
  2. Put crust ingredients in a bread pan, press down until evenly distributed (or you can use a larger pan, just know your crust will be thinner)
  3. Heat a small saucepan on medium heat. Add your blackberries and blueberries along with the maple syrup
  4. Or you can wait to add the syrup after the berries begin to break down & explode (I’ve done it both ways & it turns out fine either way). Be sure to continuously stir so the mixture doesn’t stick to the bottom and burn
  5. Once you have almost a runny jam, add your melted/softened coconut cream concentrate along with cinnamon and salt
  6. When all ingredients are incorporated, pour mixture on top of crust and press flat. Put in the fridge to harden for 30-45 minutes.
  7. Cut into squares & serve

Juli’s note at the bottom is that she could have eaten the whole batch so she doesn’t know how many people it is supposed to serve. 🙂

I have made these with just blueberries only when our local Costco doesn’t have blackberries and it’s still good but it’s best with both berries combined.

Direct link:

Paleo Banana Bread

Wow, it’s been awhile since I’ve posted here. I totally forgot I even had this blog. Several people have asked for some of the Paleo recipes that I make, so I’ll post them here with full credit to the original creator. If I post the wrong credit or don’t know who the original creator was, and if you know, please let me know. I appreciate finding such great recipes all across the web and want to make sure that credit is given correctly.

This one is from Civilized Caveman Cooking Creations at I really love this banana bread because there is no extra sugar or sweetener. I’ve used it as bread for a breakfast sandwich with an egg & a couple of pieces of bacon in the middle. Yum!

Note: This recipe has dairy in it.

Paleo Banana Bread

Prep Time: 10 min; Cook Time: 60 min


  1. 4 bananas, yellow (they don’t have to be overly ripe, but you can if you want)
  2. 4 eggs
  3. 1/2 cup almond butter (or any nut butter) – I make my own macadamia nut butter & use it
  4. 4 tablespoons grass-fed butter, melted (can substitute coconut oil)
  5. 1/2 cup coconut flour
  6. 1 tablespoon cinnamon
  7. 1 teaspoon baking soda
  8. 1 teaspoon baking powder
  9. 1 teaspoon vanilla
  10. pinch of sea salt


  1. Preheat your oven to 350°F
  2. Combine your bananas, eggs, nut butter, and grass-fed butter in a blendtec, blender, or food processor, or mixing bowl & mix well (if using a mixing bowl you need a good hand-mixer)
  3. Once all of your ingredients are blended, add in your coconut flour, cinnamon, baking soda, baking powder, vanilla & sea salt & mix well
  4. Grease a 9×5 glass or metal loaf pan (see notes) with a fat of your choice. If you use a metal pan it will probably bakin in 35-40 minutes so start checking at 30 to ensure the middle stays moist
  5. Pour in your batter and spread it evenly throughout
  6. Place in preheated oven and for glass, bake for 55-60 minutes; for metal see above or until a toothpick inserted into the center comes out clean
  7. Remove from oven & flip your bread onto a cooling rack
  8. Slice & serve


  • Cranberry Orange – Only use 3 tablespoons of butter. Add zest of one whole orange diced, juice of one whole orange, and 1 cup dried cranberries or fresh if you want
  • Chocolate Blueberry – Add 1 cup of fresh blueberries & 1/2 cup of cocoa powder
  • Pumpkin Pecan – Reduce the almond butter to 1/4 cup and add 1/2 cup of pumpkin puree and 1 cup of roughly chopped pecan pieces

My Variation:

Add 1/3 cup So Delicious mini chocolate chips and stir around


If you want to make these into muffins, use the same recipe and for mini muffins bake approximately 25 minutes and for normal size muffins 30-35 minutes.