Disclaimer - Amazon Simple Storage Service · PaleoBurn Fat Burning Cookbook © 2012 Primal Health, LP 1 Disclaimer This cookbook is not intended to provide medical advice or to take

© 2012 Primal Health, LPPaleoBurn Fat Burning Cookbook 1

Disclaimer

This cookbook is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this manual. The U.S. Food and Drug Administration have not evaluated the statements in this book. This information is not intended to diagnose, treat, cure, or prevent any disease.


Introduction

Welcome to the PaleoBurn Fat Burning Cookbook! The recipes in this book are both delicious and are 100% in line with the principles contained with the PaleoBurn System.

From my own experience with fat loss I can tell you that one of the best things I did was to expand the range of foods that I had been eating. Instead of being locked into unhealthy choices, I discovered that there is a range of incredible food options that I had just never taken the time to try. Once I did, I found that it I could look forward to discovering new tastes and new food combinations on an almost daily basis. What’s more, I knew that I was not doing anything to hurt my fat loss efforts…in fact; I was actually doing just the opposite!

My wish for you is that you try every recipe in this cookbook at least once! You’ll be very surprised at how great you feel and how nice it is to be able to eat real food that you know is good for you.

Good luck, Ken


Beef Recipes

An integrated fat loss systemMind | Nutrition | Exercise | Recovery


Momma's Shepherd's Pie

INGREDIENTS: • 1 head cauliflower (cut in Chunky pieces) • 4 Tbs. butter• 1–3 Tbs. cream • salt & pepper to taste• 3 Tbs. olive oil • 1 medium onion, chopped• 1 cup frozen organic peas & carrots • 3/4 cup frozen organic green beans• 1 pound ground grass-fed beef or bison • 1 Tbs. coconut flour or almond flour• 3/4 cup beef stock or broth • 1 Tbs. chopped fresh thyme or 1 tsp. dried• 1 Tbs. chopped fresh rosemary or 1 tsp. dried

DIRECTIONS: Place cauliflower in a steamer and cook until just tender. Use a blender or food processor and place cauliflower, salt and pepper (to taste) with 2 Tbs. butter and process until smooth. Add cream1 Tbs. at a time until sauce like. Set aside. Next, sauté onion over medium heat for several minutes until soft-ened. Add beef to skillet, cooking until it is browned evenly. Add THAWED peas, carrots and green beans, simmer an additional five minutes. Stir in the coconut flour covering veggies. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Remove from skillet and put into a greased 9-inch pie pan. Spread the cauliflower over the top. Scatter 2 Tbs. of but-ter cut into small pieces on top of the cauliflower. Bake at 400°F for 30–35 minutes.


Flank Steak Roaster

INGREDIENTS: • 1 1/2 pounds (grass fed) flank steak (Slice on the diagonal into thin strips)• 4 garlic cloves, finely chopped• 1 jalapeno pepper, finely chopped• 1/4 cup finely chopped cilantro• 1 tsp. cumin• 1 tsp. chili powder• 1 tsp. oregano• Pinch cayenne pepper• 2 limes, juiced well• 1 orange, juiced well• 8 to 12 ounces beer your brand choice or beef broth

DIRECTIONS: Combine all ingredients in a large plastic bag and cover meat completely with broth. Marinate in the refrigerator overnight or at least 4 hours. Before cooking, drain off the marinade and lightly salt the steak to taste. The meat can be cooked in a skillet with coconut oil or grilled. For medium rare, cook for 3–6 minutes on each side.


Paleo Short Ribs

INGREDIENTS: • 2 pounds beef short ribs “flanked-style” is preferred

Marinade:• 1/2 apple, may keep skin on• 1 kiwi, peeled and chopped• 1/2 Asian pear, skin on (optional) chopped• OR use 2 cups blackberries instead of other fruit• 1/2 cup wheat-free tamari• 1/4 cup unseasoned rice vinegar• 1 Tbs. sesame oil• 4 stalks of scallions, chopped• 1/2 onion, chopped• 2–4 garlic cloves

DIRECTIONS: Prepare marinade ingredients by blending fruit and all marinade ingredients until smooth. Place meat in a sealable container and pour marinade over the meat. Make sure the meat is completely covered with the marinade. Refrigerate overnight or for at least 4 hours. Grill ribs four minutes on each side for rare and a minute or two longer for medium rare. Ribs may also be cooked under a broiler.


Italian Meatballs

INGREDIENTS: • 1 lb ground beef or turkey • 1 lb sweet Italian sausage• 1/2 small yellow onion, roughly chopped • 1/2 cup almond meal• 2 eggs, whisked • tsp red pepper flakes• A few grinds black pepper • 1/4 cup cream (optional)• 1/2 cup finely shredded parmesan (optional) • 1/4 cup bacon fat• 2 cloves garlic, finely chopped • 1 sprig fresh rosemary, finely chopped• 3 sprigs fresh thyme, finely chopped • 1 long sprig fresh oregano, finely chopped• 1/4 cup roughly chopped flat leaf parsley

DIRECTIONS: Remove the Italian sausage from its casing. Combine and mix all of the ingredients, except bacon fat, together until well combined. With lightly oiled hands, roll the meatballs into golf ball sized balls. In skillet heat bacon fat to a medium heat, then add the meatballs. Fry approximately 5–7 minutes, until bottom is browned on both sides. Cook an additional 5-7 minutes or until fully cooked on the inside on medium heat. If needed, reduce heat and simmer until cooked through.


Pressure Cooker Swiss Pepper Steak

INGREDIENTS:• 2 lbs round steak -- cut into serving size pieces• 1 Tbs. olive oil – or more if needed• 1 can beef broth -- (14.5oz)• 1 Tbs. dehydrated onion flakes• 1/2 tsp. salt and pepper• 1 tsp. garlic powder• 1 tsp. onion powder• 3/4 cup sliced onion• 2 medium green bell peppers -- cut into chunks

DIRECTIONS: Generously salt and pepper the steak and brown in oil in the pressure cooker. Add remaining ingredi-ents and close cooker, bringing pressure up to full, then reduce heat and cook under full pressure for 15 minutes. Turn off heat and let cooker sit for 15 minutes, then release remaining pressure and serve.


Roast Beef Italian Style!

INGREDIENTS: • 4-pound bottom round roast• 2 cups fresh baby carrots• 2 large onions, sliced• 1 Tbs. garlic powder • 1 Tbs. oregano• 3 cloves garlic, finely chopped• 1 cup water

DIRECTIONS: Place meat in skillet and brown all sides of roast over high heat. Season meat with garlic powder and oregano and place in Roasting Pan or Dutch. On medium heat, add onion and garlic until softened pour over meat along with one cup cold water to pan. Cover and cook 350°F for about 3 1/2 hours. Add more water as needed to create a rich au jus. At the 2 hour mark, sprinkle baby carrots with garlic powder and oregano and add to meat. When meat is tender, serve warm.


Round Steak Rollups

INGREDIENTS:• 2 Round Steaks Tenderized (butcher will do this for you)• 16 ounces pork sausage --any brand• 2 large bell peppers -- sliced in thin strips • 1 Medium onion -- sliced in thin strips• 1/4 Cup pepper jack cheese• Your choice of seasoning or use lemon pepper- To Taste

DIRECTIONS: Season each steak on both sides. Lay in a baking dish, place 1/4 of the pork sausage, a palm full of bell peppers and onions and 1/8 cup of pepper jack to each steak. Roll the steak and put toothpicks into the steak to hold it shut. Bake in oven at 350°F for 25 to 30 minutes, making sure that pork is cooked through. Serve warm.


Steak Marsala

INGREDIENTS:• 1 steak -- strip, chuck eye or ribeye• 1/4 c dry sherry -- or white wine• 1 clove garlic – minced • 3 Tbsp. Greek yogurt• 2 Tbsp. Olive Oil• Tenderizer if needed

DIRECTIONS: Heat skillet with olive oil over medium heat. Sauté steak and garlic. Cook to desired doneness. Remove steak. Add Sherry to pan...let it cook down a little...whisk in the Greek yogurt, making a creamy sauce. Serve the sauce over the prepared steak. If using chuck eye steak, you may need to add tenderizer. It’s cheap and tasty.



Chicken Recipes



Bacon Wrapped Chicken

INGREDIENTS:• 4 boneless chicken breasts• ½ onion sliced in long lengths• green pepper sliced in long lengths• 4 slices of raw bacon• Salt and pepper to taste

DIRECTIONS: Sprinkle chicken with salt and pepper. Place on each breast, 1 slice of onion and green pepper. Wrap bacon around chicken and hold with a toothpick. Bake at 375 degrees for 25-30min.


Buttery Chicken In Sauce

INGREDIENTS: • 4 pounds boneless chicken thighs or breasts, chopped into 1-inch cubes• 3/4 cup Greek-style (thick) yogurt • 6 garlic cloves, crushed• 2 tsp. garam masala • 3 tsp. ground coriander• 3 tsp. ground cumin • 1 tsp. chili powder• 1 tsp. paprika • 7 Tbs. butter, chopped• 1 Tbs. white vinegar • 3 Tbs. tomato paste• 4 large tomatoes, peeled and chopped • 1 cinnamon stick• 1 1/2 cup cream or coconut milk • 1/2 cup fresh coriander, coarsely chopped• 6 cardamom pods (crushing pods releases seeds and more flavor)

DIRECTIONS:

Combine chicken, garlic, spices and yogurt in a covered container. Refrigerate for at least one hour. Using a deep sauce pan, melt butter; add vinegar, tomato paste, tomatoes, cardamom and cinnamon. Boil and stir until you have a thick sauce. This may take up to 20 min. Reduce heat, add chicken cubes, stir occasionally and simmer until chicken is cooked through. Add cream or coconut milk, simmer a few minutes more. Garnish with chopped cilantro and serve warm.


Caveman's Chicken Curry Clafouti

INGREDIENTS:• 6 Whole Eggs beat well• 6 Tbs. melted butter• 3/4 Cup coconut milk• 4 Cup chicken, cooked and chopped• 2 Tbs. curry spice• Salt and pepper to taste

DIRECTIONS: Preheat oven to 400° F.

Using butter, grease a 10” round or 13X9” baking dish. Whisk together eggs, butter & cream until frothy. Add chicken and spices and pour into baking dish.

Bake about 45 minutes or until top is golden brown and puffy.


Chicken Fajita Rollups

INGREDIENTS:• 3-4 Boneless chicken breast cut in cubes• 2 tsp. Mexican seasoning mix• ¼ - ½ cup Paleo Sour Cream • ¾ cup Spicy Salsa• Shreeded Cheese• 1-2 red and/or yellow peppers chopped • ½ yellow onion diced• Romaine Lettuce• 1 Tbs. Olive Oil

DIRECTIONS: Cut chicken into small slices, saute until well browned in fry pan with the olive oil. Add in the mexican seasoning, peppers, onions and taco sauce. Simmer till peppers are soft. Fold in sour cream (you will use less this way). Place a spoonful of chicken on a lettuce leaf, sprinkle grated cheese and ROLLUP!


Chicken Fingers

INGREDIENTS:• Chicken tenders• 2 eggs beaten• Cream• Sesame seeds dehydrated • Onion minced • Olive oil

DIRECTIONS: Mix minced onion and sesame seeds. In a second bowl beat eggs and cream in another bowl. Dip chicken tenders in egg and then sesame/onion mixture and fry in oil.


Herb Fried Chicken with Avocado

INGREDIENTS: • 2 chicken cutlets• 4 eggs• 4 cups raw, unsalted nuts of your choice finely grind (optional) • 1/2 cup finely chopped herbs of your choice• 1/4 – 1/2 cup cooking oil of your choice• 1 avocado, sliced• Salt & pepper to taste

DIRECTIONS: Mix the nuts (optional) with the chopped herbs and salt and pepper to taste. Lightly beat raw eggs in large bowl. Dip chicken cutlets in the eggs and coat both sides with the herb mixture. Heat oil in skil-let over medium heat and cook chicken until browned on both sides. Make sure to cook all the way through. Approximately five minutes a side. Top with fresh avocado slices. Serve immediately.


Orange Baked Chicken Breasts

INGREDIENTS:• 6 chicken breast -- boneless and skinless• 1/2 cup water• 1 tsp. orange extract• 1 tsp. No-Salt• 1/4 tsp. black pepper• 1/2 tsp. dry mustard• 1/4 cup brown sugar twin

DIRECTIONS: Grease a baking dish to prevent sticking. Place chicken breasts on bottom. In a separate bowl, mix the remaining ingredients well then pour over chicken. Cover and Bake at 350 degrees for 35-40 minutes.


Pecan Crusted Chicken

INGREDIENTS:• 4-6 boneless skinless chicken breasts • Crushed pecans (as many as you need to make a crust around chicken) • 3-4 eggs beaten • Olive Oil

DIRECTIONS: Place chicken breasts in a flat dish and roll it in the egg wash. Crush pecans in a gallon zip lock bag using a rolling pin until fine like bread crumbs. Place chicken in bag and shake, COMPLETELY cover-ing the chicken with pecans. Warm the olive oil in a skillet on medium-high until cooked through! Leftovers are great on a salad!


Whole Grilled Chicken

INGREDIENTS: • 1 whole chicken• 1 Tbs. salt• 1 Tbs. ground pepper • 1–2 Tbs. smoked sweet paprika • 1 Tbs. chili powder• 1 Tbs. garlic powder 1 tsp. turmeric

DIRECTIONS: Wash and remove anything that’s inside the cavity of the chicken. Set in pan with the chicken breast-side down. Using a sharp knife or kitchen shears, cut down each side of the backbone to remove it. Once the backbone is removed the chicken will fold open. Rub the bird with olive oil. Combine all the dry ingredients and rub all over the bird. Heat the grill to at least 325°F before you put the bird on. Cook the chicken with the grill lid on, checking and turning the bird every 15 minutes. Cook until an internal temperature of at least 165°F is reached.


Spicy Chicken Poppers

INGREDIENTS: • 1 large chicken breast • 6–8 pickled jalapenos or pepperoncini• 3–4 strips of bacon

DIRECTIONS: Cut chicken breast into 1” cubes. Sprinkle with salt and pepper and/or your favorite seasoning. Slice open jalapeno or pepperoncini and put a piece of chicken inside. Wrap 1/3 – 1/2 of a piece of bacon around the chicken and secure each popper individually with toothpicks or spear multiple poppers on a skewer. Grill the poppers over medium heat; until the chicken is cooked through and the bacon is crisp, about 8–10 min per side. Serve warm. May be refrigerated and reheated.



Pork Recipes



Crock Pot Pork Stuffed Peppers

INGREDIENTS: • 2 pounds ground pork (or a combination of pork and beef) • 4 large green peppers• 1 large onion• 2 carrots• 4 cloves of garlic• 1/2 head of cauliflower• 6 ounce can of tomato paste• 1 Tbs. dry oregano• 1 Tbs. dry or fresh tarragon• Salt and pepper to taste

DIRECTIONS: Cut the tops of the peppers and clean the seeds out. Arrange peppers in the Crock-Pot standing up. Fit securely. In the food processor, grate onion, carrots, garlic and cauliflower. In a bowl combine all ingredients including, ground pork, shredded vegetables, salt, pepper and tomato paste. Stuff the pep-pers with the mixture and arrange leftover meat between the peppers. Add half a cup of water, cover and cook on low for 8–10 hours.


Kid Simple Ham and Egg Cups

INGREDIENTS: • Thinly sliced ham• 1 egg for each cup • Any desired spices such as salt, pepper, ground mustard, or Italian seasoning!

DIRECTIONS: Grease muffin tins with Pam spray. Place 2 slices of thinly sliced ham in each cup. Crack an egg into each of these cups. Sprinkle your chosen spices on top.

Bake at 375F for 20 minutes! Kids love them!


Leftover Stir-Fry Pork

INGREDIENTS:• 12 ounces cooked pork -- shredded or chopped• 2 Tbs. soy sauce substitute*• 4 cups bok choy chopped• 1/4 cup oil • 1/2 cup water • 1/2 tsp. ground pepper • 1/2 tsp. garlic powder

DIRECTIONS: Stir fry pork in hot oil for 2 min. Add remaining ingredients and reduce heat, letting it steam for 5-7 minutes. Continue to stir every 2 minutes to prevent burning and sticking.

Additional Information: For Soy substitute go to the PrimalBurn Shopping List page at http://primalburn.com/members/shop-pinglist.php


Primal Stuffed Pork Loin

INGREDIENTS: • 1–2 pound pork tenderloin• 1 red pepper, finely chopped• 1–2 garlic cloves, finely chopped• 6 oz spinach• 1/4 cup chopped nuts (your preference)• Pitted kalamata olives• Olive oil or butter for sautéing• Optional: 1/4 cup crumbled Feta cheese

DIRECTIONS: Sauté red peppers and garlic in a skillet using olive oil. Add spinach and cook until it wilts. Remove from heat .Butterfly cut the pork and place saran-wrap over it, pound it as flat as you can without breaking through the pork using a meat tenderizing hammer for best results. Once the pork is thin, place in glass dish and add the ingredients from the skillet on top of the pork, spreading it all over. Add the nuts, olives and optional feta cheese. Gently roll the pork into a tube/roll, securing the loin with toothpicks or kitchen twine if needed. Drizzle the pork with olive oil and butter and bake at 375°F for about 40–60 minutes. Cool, slice and serve.


Pork Chops with Stuffed Spinach

INGREDIENTS:• 1/4 cup onion chopped• 1 box frozen spinach (thawed and squeezed)• 2 cloves garlic minced• 2 tablespoons butter• 2 tablespoons water • 6 pork chops (large enough to stuff)• 1/4 cup olive oil • 1/2 cup water• Toothpicks

DIRECTIONS: Sauté onion and garlic in butter until soft. Add spinach and 2 Tbs. water. Mix well and heat through. Stuff spinach mixture into the pocket of thepork chop. Close pork with toothpicks. In a medium skil-let, heat olive oil, add stuffed pork chops and brown on both sides. Transfer to 9X13 baking dish, add ½ cup water. Bake pork chops for approximately 1 1/2 hours or until chops are tender.


Pork with Cilantro Pesto

INGREDIENTS: • 2 pounds of pork tenderloin

Marinade:• 4 Tbs. olive oil• 2 tsp. sesame oil• 2 Tbs. rice wine vinegar• 2 cloves of garlic, chopped• 1 inch fresh ginger, peeled and chopped

DIRECTIONS: Combine and mix oils and vinegar, add garlic and ginger. Slice the tenderloin into rounds of 1-inch thickness. Marinate pork slices for at least 2 hours or overnight. Make sure to turn and marinate both sides of the slices. Heat coconut oil in a large skillet over medium-high heat. Quickly brown each side turning once, until just cooked through. Do NOT steam. Keep each batch warm in a warm oven or covered in foil wrap. Put a few slices of pork on a plate with a little bit of Cilantro Pesto on each slice, or serve it on the side. A little pesto goes a long way, flavor-wise. Serve with cooked greens with sesame seeds and sliced red peppers for a nice color combo.


Cilantro Pesto

INGREDIENTS: • 1 bunch of cilantro, leaves only• 2 large garlic cloves• 1-inch piece of ginger, peeled and sliced thin• 1 Tbs. fish sauce• 1/4 cup olive oil (or less, to taste)• 1 tsp. sesame oil (or more, to taste)• 1/4 cup almond butter• 1 tsp. honey (optional)• 1/2 – 1 cup coconut milk• sea salt to taste

DIRECTIONS: Blend sauce ingredients in blender or food processor until smooth, adding coconut milk until pre-ferred consistency is reached.


Puffy Asparagus and Ham Bake

INGREDIENTS:• 1 pound fresh asparagus -- cooked and drained• 6 slices ham• 4 ounces mushrooms – sliced• 3/4 cup Primal Mayo• 1 tsp. lemon juice• 2 egg whites beaten• 1 dash salt

DIRECTIONS: Grease the bottom of baking dish. Place ham on bottom, top with asparagus, then mushrooms. Com-bine mayo with lemon juice. In a separate bowl, beat egg whites with salt until STIFF, fold in mayo mixture. Spoon the mixture over mushrooms and asparagus. Broil on high at least 6 inches from heat for 5 minutes, or until puffed and brown. You may also oven bake at 425 degrees for 3-5 minutes. Watch carefully.


Spinach Cups

INGREDIENTS:• 2 egg whites -- slightly beaten• ½ cup Italian sausage, browned and drained• 2 ounces chopped pimientos• 2 whole green onions -- thinly sliced• 1 tsp. your choice seasoning • 1 Tbs. grated parmesan cheese• 10 1/2 ounces spinach, frozen (defrosted and squeezed dry, chopped). Fresh is Ideal!

DIRECTIONS: Grease muffin tin cups. In a medium sized bowl, combine egg whites, sausage, pimientos, green on-ions, vegetable seasoning, and parmesan cheese. Mix thoroughly with fork.

Add chopped spinach and blend. Fill muffin tins 2/3 full with mixture. Bake 375°F for 10-12 minutes


Breakfast Recipes



Mini Crust-less Quiche

INGREDIENTS:• 1 Tbs. butter• 1/2 cup finely chopped red bell pepper• 1/4 cup chopped green onions (entire stalk)• 3 lg. eggs• 2 Tbs. coconut milk• ½ cup all natural cheddar cheese coarsely grated • 1/4 tsp. salt• 1/8 tsp ground black pepper

DIRECTIONS: Grease one tray of 24 mini-muffin pan cups. Melt butter In a small sauce pan over medium heat. Add chopped bell pepper, onion and sauté’ until soft, about approximately 5 min. Set aside. In medium size bowl, combine eggs, cheese, salt and pepper, bell peppers and onions. Next, spoon about a tablespoon of the mixture into each mini-muffin cup. Bake at 425°F.until centers are set, 8-10 minutes. Let the quiche cool for 1 minute. Serve immediately or may be reheated in the microwave!


Breakfast Beef Scrambler

INGREDIENTS:• ½ lb. ground beef or beef sausage• 4-6 eggs beaten• 1/8 c. all natural cheese• 4 fresh mushrooms sliced• 1 tsp. Italian seasoning (may need more)

DIRECTIONS: Brown the ground beef in a frying pan, with salt, drain and return to pan. Sprinkle Italian seasoning on the meat, add as many mushrooms as you like. Continue to brown until the mushrooms have a “crisp” look. Add in eggs, stirring continuously. Sprinkle grated cheese over the top.


Cheeseburger Quiche

INGREDIENTS:• 3/4 pound ground beef• 1/3 cup chopped onion• 2 eggs -- beaten• 1/2 cup mayonnaise• 1/4 cup water• 1/4 cup heavy cream• 6 ounces cheddar cheese-- grated• 4 ounces mushrooms• salt and pepper

DIRECTIONS:

Brown ground beef & onion, drain grease. Add mushrooms & cook through. Mix eggs, mayonnaise, cream, cheese & salt & pepper, and pour over ground beef in a pie pan. Bake on 350 for 40-45 minutes. Let stand 10 minutes.


Frittata's On Friday!

INGREDIENTS: • 1 Tbsp. olive oil• 2 Tbsp finely chopped onion• 1/2 cup or more finely chopped red cabbage• 1 cup finely chopped kale• 1 finely chopped red pepper• 6-8 beaten eggs• Sausage (recommend turkey sausage)

DIRECTIONS:

In an oven safe pan, sauté onions in warm olive oil until they begin to soften. Combine cabbage, kale and peppers and continue to sauté until kale wilts. Pour in eggs, stir quickly then let cook until it begins to get firm. Add salt and pepper to taste. Place in broiler until brown on top and eggs are done. Approx. 4-7 minutes.


Spinach Primal Egg Breakfast

INGREDIENTS: • Two eggs• 5 to 7 slices of bacon (fried or cooked in microwave) • 1 cup frozen (thawed) or fresh spinach

DIRECTIONS:

Place spinach in bowl, crumbled bacon on top and add sliced boiled eggs. Yum!


Spanish Spinach Omelet

INGREDIENTS:• 1 box frozen chopped spinach OR fresh spinach• 1 dashes of: Salt -- pepper, garlic salt• 2 eggs beaten• Olive oil for Sautéing

DIRECTIONS: Thaw spinach and drain excess liquid. Sauté spinach in about 3 Tbs. of olive oil.

Add desired spices Beat eggs in a bowl. Add sautéed spinach and mix with eggs. Return to pan and fry on both sides till done. Very Tasty!


Big Daddy's Omelet Muffins

INGREDIENTS: • 6 eggs well beaten • 1/4 – 1/2 cup cooked meat such as diced ham• 1/2 cup diced vegetables (thaw if using frozen) • 1/8 cup mayonnaise• 1/8 cup water• Salt and pepper to taste

DIRECTIONS: Grease 6 muffin tins with butter or coconut oil use paper baking cups. Cups are preferred as they help the muffins hold their shape. Combine well beaten eggs, your choice of diced meat, vegetables, salt and pepper. Stir well.

Spoon egg mixture into muffin cups filling approximately ½ way. Bake at 350°F for 18–20 minutes or until a knife inserted comes out almost clean. Do not overcook! Serve immediately or refrigerate and reheat!

Additional Information: Mexican Omelet Muffin by adding 1/4 cup shredded cheese, onions, and lightly drained salsa to the eggs mixture.


No Grain Oatmeal

INGREDIENTS: • 3 eggs • ¼ cup unsweetened almond • 2 tsp. pumpkin seeds • ¼ cup goji berries or fresh berries• ¼ cup of walnuts • ¼ cup of pecans• 2 Tbs. ground flax seed • 1 Tbs. almond butter• 1 banana, mashed • ¾ tsp. ground cinnamon• 1 pinch of ground nutmeg • 1 pinch ground ginger

DIRECTIONS: Place eggs and almond milk in bowl and whisk until a loose custard consistency. Add and blend to-gether the mashed banana and almond butter to the almond milk and egg custard. Set aside.

In a food processor, combine walnuts, pecans, flax seed and spices and pulse it down to a coarse grain, DO NOT ground into a powder!

Stir in the nut mixture with the custard. Microwave or gently warm on the stove until the “no-oat-meal” reaches your desired consistency. Continuously stir as it cooks. Pour in bowl, sprinkle with pumpkin seeds and berries. Additional almond milk can be added if desired!


Paleo Banana Pancakes

INGREDIENTS: • 2 ripe bananas (mashed well) • 1 egg• 1 heaping Tbs. of almond butter

DIRECTIONS: Combine bananas and egg, mix well. Stir in the almond butter. You may add more than a Tbs. for a pancake-like texture.

Melt butter in a skillet, pour batter into small cakes, brown on each side and serve warm


Pam's Paleo Pancakes

INGREDIENTS: • ¾ cup coconut or almond flour• ¾ tsp. baking soda• 2 tsp. cinnamon (optional) • 6 eggs• 1 cup coconut or almond milk• 2 tsp. vanilla• 1 tbs. honey

DIRECTIONS: Combine flour, soda and cinnamon. In separate mixing bowl, beat eggs until frothy, add flour mixture, milk, vanilla and honey. Warm griddle or frying pan to a medium heat and cook till brown on each side. Making cake small is best as batter is fragile.


French Toast Recipe

INGREDIENTS:• Two whole eggs• 1 tsp. cinnamon• 1 Tbs of Stevia

DIRECTIONS: Heat skillet over medium heat and add 2 tbsp of coconut oil.

Combine ingredients and mix thoroughly with a fork. Dip sliced Paleo Bread in batter and fry until golden brown. Enjoy with Fruit, Keto Syrup and/or Betta Butta.


Paleo Bread

INGREDIENTS:• 1½ cup almond flour• ¾ cup arrow root powder• ¼ cup flax meal• 4 eggs beat well • ½ tsp salt• ½ tsp baking soda• 1 Tbs. coconut vinegar• 1 Tbs. coconut or agave nectar

DIRECTIONS:

Mix all ingredients thoroughly. Bake at 350F for 30 minutes Great warm with coconut oil!



Soup Recipes



Crock Pot Chicken Chili Verde

INGREDIENTS:• 6-8 boneless chicken breasts• 1 medium onion -- diced• 16 ounces green salsa (salsa verde)• 2 teaspoons chili powder -- or more if needed• 1 teaspoon cumin -- (1 to 2) • 2 cloves garlic -- minced, or more if needed

DIRECTIONS: Rub the chicken with the chili powder and cumin and let marinate overnight. This isn’t critical, but it does make sure the meat gets well seasoned before cooking. Place chicken in crock pot; add in garlic and onion, top with the green salsa. Turn crock pot on low, cook for 8 hours.


Pumpkin Cream Curry

INGREDIENTS:• Medium pumpkin cut in half. • 2 lbs. of shrimp or other seafood/protein of your choice• 2 carrots, sliced • 1 medium yellow onion, diced• 4 small zucchinis, diced • 1 14oz. can coconut milk (cold) • 1 cup chicken stock • 2 tsp. coconut oil• 1 tsp. fresh grated ginger • 1 tsp. crushed garlic• 1 tsp. coriander • ½ Tbs. turmeric powder• sea salt to taste

DIRECTIONS: Place the pumpkin cut side up in a glass baking dish with about a cup of water in the bottom of the dish and Bake at 350F for 45 minutes–1 hour. Place onions and carrots in a large soup pot. Using coconut oil, sauté until the onions become translucent over medium heat. Increase temperature and scoop out just the cream from the COLD canned coconut milk. Add to the hot soup pot. Let it sizzle and stir until the cream is melted and mixed well with the onions and carrots. Reduce temperature and simmer. Next, scoop the roasted pumpkin out of shell into a food processor or blender along with the remaining coconut water from the can, the chicken broth, and all of the spices. Blend until completely smooth. Add diced zucchini and the pumpkin mixture into the pot and continue to simmer. Add the peeled and de-veined shrimp to the soup and cook until the shrimp are pink and firm (about 3-4 more minutes).

Additional Information: If using a different protein, such as chicken, add the chicken in immediately after you add the coconut cream into the pot to give it enough time to cook prior to adding the zucchini and remaining ingredients. Do not add at the same time as the zucchini or your zucchini will turn into mush.


Salmon Chowder

INGREDIENTS: • 1.5 pounds Arctic Char (or wild salmon). Thick fillets are best. • 1/4 cup butter • 1/2 cup chopped onion• 1/2 cup chopped carrots • 1/2 cup chopped celery• 1–2 cups vegetable broth • 1/2 tsp thyme • 1 whole bay leaf • Salt and pepper to taste• 1/2 cup heavy cream (optional) • 28-ounce can crushed tomato (no salt added is best)

DIRECTIONS: Remove the skin and bones from fish by using the tip of a sharp knife to separate the meat from the skin. (Some butchers will do for you if you ask at the Market). Cut the fish into 3/4 inch cubes, lightly salt and pepper. In a large stock pot, melt butter over medium heat. Add the onion, celery and carrots and cook for 5 minutes. Continue cooking at medium heat adding broth, tomatoes, thyme and bay leaf. Cover and let simmer for 15 minutes. Add the fish and cream, then simmer uncovered for an-other 10–15 minutes, stirring occasionally.

Remove the whole bay leaf before serving.


Shrimp And Chicken Soup

INGREDIENTS: • ¼ cup bacon fat, lard or olive oil • 1 med. onion, chopped• 1 yellow pepper, chopped • 1 jalapeno pepper, chopped• 2 stalks celery, chopped • 2 med. Carrots, chopped• 2 Tbs. Chopped garlic • 2 cups diced tomatoes• ½ tsp cayenne pepper • ½ tsp black pepper• ½ tsp paprika • 1 tsp garlic powder• 1 tsp sea salt • 8 cups chicken stock• 1 bag peeled and cleaned, uncooked shrimp • ¼ cup chopped scallions, or green onions• ½ cup chopped cilantro• 2 cups chopped chicken (rotisserie chicken works very well)• ½ a head of fresh cauliflower (Chopped cauliflower until the size and shape of rice)

DIRECTIONS: In stock pot, melt bacon fat on medium heat. Add onions, yellow pepper, jalapeno, celery and carrots and simmer 5 minutes. Add garlic and cook for an additional two minutes. Don’t let the garlic brown. Add tomato and the chopped cauliflower “rice”. Add rest of seasonings ~cayenne pepper, black pep-per, paprika, garlic powder, and salt. Add cooked chicken and simmer for about five minutes, stirring frequently. Turn down heat to low then add chicken stock and simmer 20–30 minutes. Cook an ad-ditional 5-10 minutes after adding shrimp, scallions, and cilantro.


Watercress and Bacon Soup

INGREDIENTS: • 4–8 slices bacon fried crispy (save bacon grease) • One bunch of watercress (Wash and separate the leaves and stems. Finely chop stems) • 1 red or white onion, finely chopped • 3 garlic cloves, finely chopped• 4 cups beef stock • Inner leaves of celery (to add flavor to the broth)

DIRECTIONS: Fry bacon, crumble and set aside. Using the bacon grease (or olive oil if desired) sauté the onion and garlic until browned. Add the watercress stems, crumbled bacon, meat stock (add cream if desired) and celery leaves. Cover and simmer 30 minutes, then add the watercress leaves and simmer for an-other 5–10 minutes. Remove celery leaves.

Additional Information: For a richer broth add 1/4–1/2cup heavy cream in addition to beef stock, and for an even heartier meal grill a NY steak while the soup is simmering and plop half the steak into each bowl of soup to really add some heft to this meal


PrimalBurn Desserts



Coconut Chocolate Almond Fudge

INGREDIENTS: • 1 cup organic coconut or almond milk• ¼ cup raw almond butter• 4 oz. unsweetened baker’s chocolate• ½ tsp. vanilla extract• small amount of maple syrup, honey, or stevia to taste• ½ cup chopped nuts• ½ cup dried fruit (any kind)

DIRECTIONS: Warm coconut milk on med/low heat in sauce pan, add broken chocolate pieces melting completely. Should make a chocolate cream! Add vanilla, almond butter, and sweetener of your choice. Stir until velvety and smooth. Add nuts and dried fruit. Next, transfer the fudge into a baking dish and cool in your fridge for 23 hours until it hardens to a “fudge like” consistency. After cooling, cut fudge into small squares and enjoy!

Additional Information: Coconut flakes.


Coconut Butter Blondies

INGREDIENTS: For Blondies:

• 1 cup Coconut Butter • 3 eggs• 6 Medjool dates • ¼ tsp salt• ½ tsp baking soda • 1 ½ tsp vanilla extract• 3 drops liquid stevia extract • ½ cup walnuts chopped finely

For date mixture:• 6 Medjool dates, pitted • ½ tsp all natural vanilla extract• 1 Tbs. coconut oil

DIRECTIONS: Coconut Butter Blondies: Combine and mix eggs, vanilla extract, salt, and baking soda together with a hand mixer. Add in one cup coconut butter and mix till creamy. Add date mixture and the drops of liquid stevia. Add walnuts, combine and mix until evenly distributed. Lightly grease a 9x9 baking dish with coconut oil. Pour bat-ter into baking dish and bake at 325°F for 20-25 minutes or until the test center comes out clean using a toothpick. Cool and ice with Coconut Butter cream Frosting

Date mixture: Cut dates in half and remove the pit. Place in bowl and add 3 Tbs. water. Microwave for 30 seconds and mash with a fork. Combine and mix vanilla extract, coconut oil, add 1 more Tbs. of water and microwave for another 30 seconds. Stir and set aside till needed.


Coconut Cupcakes

INGREDIENTS: • 3 eggs• ½ cup Coconut Oil (liquid form) • ½ cup Grade A Maple Syrup (made with Agave nectar/Stevia or Sucanat)• ½ cup coconut flour• ½ tsp. Celtic Sea Salt• ½ tsp. baking soda• ½ cup unsweetened shredded coconut

DIRECTIONS: To start, line cupcake tins with unbleached baking cups. Warm the coconut oil to liquid form. In a small bowl blend eggs, coconut oil and maple syrup with a mixer Stir in coconut flour, salt, baking soda and shredded coconut. Batter may need to sit and thicken just a bit. Spoon ¼ cup cupcake batter into each cupcake liner. Bake at 350°F for 20-25 minutes. Remove cupcakes from oven and allow to cool for 20 minutes. Store in fridge.


Butter cream Frosting- Coconut

INGREDIENTS: • 1 cup organic palm shortening• 1 ½ tsp all natural vanilla extract.• 3 Tbs. coconut milk.• 1 dropper full of liquid Stevia.• ¼ cup shredded coconut.

DIRECTIONS: Blend palm shortening until light and fluffy with a hand mixer, add vanilla extract, liquid Stevia, coco-nut milk, and continue to blend. Gently fold in shredded coconut with a spatula.


Coconut Banana Ice Cream

INGREDIENTS: • 1 13.6oz.can of coconut milk (chilled in advance) • 2 bananas (preferably frozen)• ¼ c unsweetened coconut flakes

DIRECTIONS: Cut banana’s into small pieces first and thread them on a wood skewer, put them in a baggie or con-tainer and stick them in the freezer for 1-2 hours. Take the banana off of the skewers and mash it up a little bit, to a consistency that you want in the ice cream. Turn the ice cream maker on, and imme-diately pour in one can of coconut milk already chilled if possible. Add unsweetened coconut and ba-nanas then let the machine do the work for about15 minutes. At the 15 minute mark take a look at the consistency, it should be thickening up now looking more like whipped cream than like the liquid you started with. Turn off the ice cream maker, and scoop the fluffy coconut ice cream into 4 small bowls. Dust with cinnamon if desired and eat immediately! Add almonds or any nut you prefer for additional flavoring!


Paleo Banana Bread Muffins

INGREDIENTS: • 1 ½ cup almond flour • 2 Tbs. ground flaxseed• 1 tsp. ground cinnamon • ½ tsp. baking soda• ½ tsp. baking powder • pinch of nutmeg• pinch of salt • 2 very ripe bananas, mashed• 2 eggs beaten • 1 Tbs. honey• 1 Tbs. olive oil • ½ tsp. vanilla extract• ⅓ chopped walnuts, plus

DIRECTIONS: Place muffins cups in muffin tin and set aside. In a large bowl, sift together almond flour, flaxseed, cinnamon, baking soda, baking powder, nutmeg, and salt. In a small bowl, add the mashed bananas, eggs, honey, vanilla and olive oil – mix well. Pour the banana mixture over the dry ingredients. Add in chopped walnuts. Stir until combined. Fill the baking cups about 3/4 full. Sprinkle a few more chopped walnuts over each cup before baking. Bake muffins at 375 degrees for 21-23 minutes. Serve warm and spread with coconut oil!



PrimalBurn Snacks



YUMMY! Primal Sweet And Salty Trail Mix

INGREDIENTS: • ½ cup each raw walnuts, almonds, and pecans• ½ cup each raw pumpkin seeds and sunflower seeds• 1 Tbs. coconut oil• 1 Tbs. vanilla• ¼ tsp. cinnamon• ¼ tsp. nutmeg• 1 tsp. sea salt• ¼ cup or less raw honey• ½ cup chopped dried apricots• ½ cup dried cranberries (sweetened with apple juice)

DIRECTIONS: Chop nuts an mix with seeds, coconut oil, vanilla, cinnamon and nutmeg. Spread evenly on a cookie sheet, best to line with parchment paper, and sprinkle with half tsp. salt. Roast at 350°F in the oven for 2–5 minutes, stirring occasionally. Watch carefully and do not overcook! Let cool, then add the remaining salt and drizzle the honey over the top. Toast for another 5 minutes, stirring often. Remove from oven and mix with apricots and cranberries, let cool. It will be clumpy and sticky like granola when done. Yields: 10-12 1/4cup servings. YUM!


Guacamole Deviled Eggs

INGREDIENTS: • 2 hard boiled eggs• ½ avocado• 1 tsp. spicy salsa• ½ tsp. lime juice• salt & pepper to taste

DIRECTIONS: Peel and halve the eggs and spoon their yolks into a small bowl. Mash the yolks with the avocado, spicy salsa and lime juice; add salt and pepper to taste. Refill egg white halves with yolk. Chill before serving.


Zucchini Chips

INGREDIENTS: • 1 or more large zucchini and/or yellow squash• salt (optional)• onion powder (optional)

DIRECTIONS: Cut squash into 1/2 inch slices. Season lightly with salt, onion powder or any other spices you like. Set oven to lowest setting, place squash directly on the racks and let them dry over night. If still soft, allow to dry out for another day. Serve with homemade Spicy Salsa!


Spicy Salsa

INGREDIENTS: • 6 roma tomatoes• 2 bell peppers (finely chopped or process in food processor) • 3 jalapenos (more for hotter salsa) • ½ onion• 4 cloves garlic• 1 Tbs. olive oil• 1 lime, juiced• cayenne pepper sauce to taste

DIRECTIONS: Chop veggies into chunks, coat with olive oil and roast in oven at 400°F until lightly roasted. Add gar-lic, olive oil, lime juice, and cayenne pepper sauce and lightly pulse in food processor OR chop veggies into small pieces by hand, mince garlic, place in a bowl.


Sunflower Sesame Crackers

INGREDIENTS: • 1 cup each of sunflower and sesame seeds• A little bit of water – about 1/4 cup

DIRECTIONS: By using a food processor or rolling pin by hand, create a flour from the sunflower seeds. Then slowly add water, stirring or pulsing until a thick paste forms that can be rolled out. Between two greased pieces of baking (parchment) paper, rollout the paste as thinly as you can using your rolling pin. Re-move the top piece of parchment. Lightly score the batter into squares with a sharp knife, and sprinkle with salt and pepper/herbs. Bake at 350°F until golden and crisp, approximately 20 minutes. Allow to cool thoroughly before gently breaking into squares as scored.


Shrimp Pate

INGREDIENTS:• ½ pound peeled, cooked prawns• 2 Tbs. lemon juice• 2 Tbs. chopped parsley• 3 Tbs. chopped dill• several tbs. salted butter, softened (optional)

DIRECTIONS:

Combine all ingredients in a food processor until smooth. Adding butter will give the pâté a smoother, richer texture. If you don’t want to add butter, just use more lemon juice. Chill before serving.



Salad Recipes



Avocado Bacon And Egg Salad

INGREDIENTS: • 1 ripe avocado, chopped into chunks• 2 boiled eggs, chopped into chunks• 1 medium-sized tomato, chopped into chunks• Juice from one lemon wedge• 2–4 cooked pieces of bacon, crumbled • Salt and pepper to taste

DIRECTIONS:

Combine and mix all ingredients together. Serve immediately.


Bruschetta Style Tomato Turkey Salad

INGREDIENTS:• 1 cup ground turkey • 1 cup mixed lettuce• 1 tomato diced • 4 or 5 kalamata olives chopped• 1 or 2 Tbs. olive oil• 1 tsp crushed garlic • 1 tsp basil paste (or a few leaves of finely chopped fresh basil)• Salt pepper

DIRECTIONS: Brown the turkey mince in a saucepan, drain. In a salad bowl add diced tomato, chopped olives, olive oil, garlic, basil, and salt and pepper to taste.

Add the turkey to the tomato mix and stir. Serve over a bed of mixed lettuce.


Cheeseburger Bacon Salad

INGREDIENTS:• 3 ounces lean ground beef • 4 slices bacon – cooked crisp, drained and crumbled• 1 cup chopped lettuce• ⅛ cup chopped onion• ½ medium tomato – chopped• 1 Tbs. *Paleo mayo • ¼ cup or desired amount of all natural cheddar cheese

DIRECTIONS: Cook beef in a skillet, drain. Mix Paleo mayo into lettuce, onion and tomato until evenly coated. Toss in beef, bacon and cheese.

Additional Information: * Go to http://primalburn.com/members/shoppinglist.php


Chicken Avocado Salad

INGREDIENTS:• ¼ pound bacon, or 4–5 slices, cooked and crumbled• 8 boneless, skinless chicken thighs, chopped into 2 inch pieces, seasoned with salt and pepper• 1 avocado – peeled, pitted and cut into 1-inch chunks• 1 head romaine lettuce, chopped• ¼ cup chopped red onion• ½ cup chopped walnut• 1 apple – cut into 1 inch chunks (optional)

DIRECTIONS: In a pan over medium heat, cook and crumble bacon, set aside. Using the bacon grease the chopped and seasoned chicken thighs to the pan and sauté until brown on both sides. Simmer over low heat. Prepare the salad by tossing the chopped romaine, avocado, chicken and bacon together. Top with red onion, walnuts and apple and Apple Vinaigrette.


Just Like a BLT Salad

INGREDIENTS:• 7 slices bacon – cooked crisp, drained and crumbled• 1 cup chopped lettuce • ⅛ cup chopped onion• ½ medium tomato –diced • 1 tablespoon *Paleo Mayo

DIRECTIONS: Stir mayo into lettuce, onion and tomato until evenly coated. Top with bacon.

Additional Information: * Go to http://primalburn.com/members/shoppinglist.php


Lemon-Lime Seafood Salad

INGREDIENTS: • ½ lb. cooked lump crabmeat (or lobster meat) • ½ lb. cooked shrimp• ½ lb. cooked sea scallops• 1 Tbs. of chopped fresh tarragon• 2 Tbs. of lemon juice

DIRECTIONS: Mix all ingredients together and serve!


Primal Tuna Salad

INGREDIENTS:• ½ tsp. red pepper flakes• Tabasco sauce, to taste• Salt to taste• 2 avocados• Your favorite salad greens

DIRECTIONS: In a medium bowl, combine seafood, tarragon, lemon juice, red pepper flakes and Tabasco sauce and place in the refrigerator to chill.


Sweet Spinach Steak Salad

INGREDIENTS: • 3 cups baby spinach• A few slices red onion• Small handful walnuts• Small handful pecans• 4 oz grilled steak or other protein

DIRECTIONS: Put spinach in a bowl and combine and mix with nuts and onions. Add Raspberry Vinaigrette Dress-ing to taste. Lay thinly sliced steak on top, either cold or warmed up.


Thai Salad

INGREDIENTS: • 1 bunch spinach, roughly chopped• 1 cup snow peas, julienned (finely cut) • 1 small can bamboo shoots (or water chest-nuts), julienned• 1 red bell pepper, julienned• 1 bunch scallions, julienned or chopped• ½ cup chopped cilantro• ½ cup chopped basil• ⅓ cup chopped mint• 1 mango, diced• 1 avocado, diced• 2 medium tomatoes, diced

DIRECTIONS: Chop, julienne and Combine and mix ingredients together, drizzle with

Thai-inspired dressing

INGREDIENTS: • juice and zest of 2 limes• ½ cup olive oil• 2 tsp fish sauce• 1 tsp. soy or tamari sauce• 2 tsp finely minced garlic• 2 tsp grated ginger root

DIRECTIONS: Combine all ingredients in a bowl and mix.


Dips Dresings and Salsa



Apple Vinaigrette

INGREDIENTS: • ¼ cup balsamic vinegar• 2 Tbs. apple cider• 1 shallot, finely chopped• 2 cloves garlic, finely chopped• 1 tsp. mustard• pinch salt• pinch black pepper• ⅓ cup extra virgin olive oil

DIRECTIONS: Combine and mix all ingredients except olive oil. Wisk well and continue stirring as you add in olive oil drop by drop to make an emulsion (until it is all incorporated. Chill and serve.


Apple Walnut Oil Dressing

INGREDIENTS: • 1 quarter of a green apple, cut into matchsticks (skin on)1 Tbs. apple cider vinegar• 2 tsp finely chopped shallot• ⅓ cup walnut oil• salt and pepper to taste

DIRECTIONS: Put apple slices in a blender and pulse a few times to break them up. Add vinegar and shallot and oil with the blender running. Blend until the dressing has a thick, but smooth consistency.


Creamy Citrus Dressing

INGREDIENTS: • ½ lime, juiced• 1 lemon, juiced• 1 ½ tsp. Dijon mustard• ½ tsp. garlic, finely chopped• 1 small shallot, finely chopped• ¼ cup olive oil• ¼ cup mayo (bacon mayo would work well here also)• salt pepper to taste

DIRECTIONS: Whisk all of the above together until well blended. Drizzle over lobster salad.


Holy Moly Guacamole

INGREDIENTS: • 1 ripe avocado Peeled and mashed. • ¼ cup chopped purple onion• 1 roma tomato• 2 - 3 cloves of fresh minced garlic• 1 tsp. lime juice• ground black pepper to taste• cilantro to taste• 2 Tbs. Salsa

DIRECTIONS: Mix WELL and enjoy this tasty, healthy treat!


Raspberry Vinaigrette

INGREDIENTS: • ¼ – ½ cup Raspberry vinegar• ½ cup Olive oil• 1 Tbs. Dijon mustard• 1 tsp finely chopped garlic• ½ tsp. salt• ½ tsp. pepper

DIRECTIONS: Mix all of the ingredients above. Chill and shake before serving.


Easy Sausage Gravy

INGREDIENTS: • 1lb. sausage• 1 large onion• 1 tsp. coconut flour• 1tsp. arrowroot powder• ¼ can coconut milk

DIRECTIONS: Brown sausage with onions. Mix in coconut flour and arrowroot powder. Slowly mix in coconut milk. Continue stirring on medium heat until mixture reaches gravy consistency.


Blood Orange Salsa over Pecan Tilapia

INGREDIENTS:• 2 tilapia filets • 1 egg white, beaten• 1 cup pecans • ¼ cup unsweetened shredded coconut• ½ tsp. dried parsley • ½ tsp. dried tarragon• ½ tsp. dried thyme • salt and pepper, to taste• 2 Tbsp. coconut oil

For the Salsa: • 2 blood oranges, peeled and cut in halves • 2 clementines, peeled and cut in halves• ½ jalapeno, seeds removed and finely diced • ½ small red onion, diced• ½ lime, juiced • ½ lemon, juiced• 2 Tbsp. s fresh cilantro, chopped • pinch of salt

DIRECTIONS: Add your pecans and coconut to a food processor, then use the ‘pulse’ setting until they turn into almost bread crumbs. Add in parsley, tarragon, thyme, salt and pepper and mix very well. In a separate baking dish, whisk the egg. Roll tilapia filets in the egg whites and then the pecan bread crumbs. Coat filets on both sides. In large skillet heat coconut oil and fry each filet 5-6 minutes on each side. Be care-ful not to burn the crust so keep temperature about medium to medium-high.

Chop veggies for salsa and place in a large bowl, mix thoroughly. Serve prepared fish filets with a spoonful of blood orange salsa. YUM!


Cilantro Salmon Burgers

INGREDIENTS: • 1lb. salmon, skin removed• 1 egg, whisked• ½ cup almond flour• 3 stalks celery, chopped small (yes, small)• 1 Tbsp. olive oil• 2 Tbsp. fresh cilantro• 1 Tbsp. green onions• 1 Tbsp. dijon mustard• 1 tsp. salt• ½ tsp. pepper• ¼ tsp. ground ginger

DIRECTIONS: Pull out your food processor. Add all your patty ingredients to the food processor, except for the cel-ery. Once everything is mixed, fold in the chopped celery. Make patties however big you want. Place on hot, greased skillet and cook on both sides for about 3-5 minutes or until cooked through.


Guacamole Salad with Shrimp

INGREDIENTS: • 1 pound cooked and peeled shrimp• 3–4 ripe avocados, peeled and chopped into ½” chunks• 3–4 ripe red tomatoes, chopped• 2–3 green onions, finely chopped• 1 large orange or yellow pepper, chopped• 1 jalapeño pepper, seeded and finely chopped 3–4 cloves of garlic, finely chopped• Juice of 1–2 limes• Olive oil• A handful of fresh cilantro leaves, chopped• Salt and pepper

DIRECTIONS: Put all vegetables and shrimp in large bowl. Drizzle lime juice and a little olive oil on top, sprinkle with cilantro and salt and pepper to taste, Combine and mix and enjoy.


Big Boy's Bacon Wrapped Shrimp

INGREDIENTS: • Need 12 pieces of Jumbo Shrimp• 12 slices of Bacon• Oregano• Lemon Juices• Garlic Powder

DIRECTIONS: Season the shrimp with oregano and put in a skillet on low heat for 15mins. While in the skillet, squeeze some lemon juice on the shrimp so it can help cook the shrimp. Place the cooked shrimp on a paper towel. Wrap each shrimp with one bacon then place the shrimp on a griddle or outside grill. Flip shrimp every 5 mins. for 20 mins. or until bacon is cooked to your liking. You may also broil on high.


Lobster and Avocado Salad

INGREDIENTS: • 2 avocados (halved and pitted)• 2 small lobster tails• Small bunch cilantro coarsely chopped• 1 ruby red grapefruit, section it into 16pieces• Chopped, cooked bacon crumbled• Combine and mixed mesclun greens

DIRECTIONS: To cook the lobster tails, Using kitchen shears, cut lengthwise down the middle of the top shell. Pull the shell open slightly and drizzle a little butter over the lobster meat. Broil on HIGH for 7–10 min-utes. After they have cooled, take out the meat, cut into chunks and mix with cilantro and grapefruit. Place mesclun greens on a plate, then avocado halves and spoon the lobster mixture over them.

Suggestion: Top with Creamy Citrus Dressing! Top with bacon crumbles.

Additional Information: Mesclun Salad Mix

Ruby lettuce, Royal Oak Leaf lettuce, Red Salad Bowl lettuce, Curled chervil ‘Green Ice’ lettuce, Aru-gula and ‘Paris White Cos’ lettuce


Paleo Thai Coconut Lime Shrimp

INGREDIENTS:• 1lb uncooked, deveined shrimp, peeled • 1 (6oz) can coconut milk• 3 egg whites, whisked • ⅓ cup coconut flour• 1 cup unsweetened shredded coconut • 3 Tbsp. yellow curry powder• 1 tsp. cayenne pepper • ½ tsp. siracha• ½ tsp. sea salt • ½ tsp. pepper• 1 garlic clove, thinly sliced • 1 Tbsp. coconut oil• 1 lime, juiced

DIRECTIONS: In small bowl whisk the egg whites until they are foamy. In a second bowl, mix the coconut flour with 2 Tbsp. s curry powder, the cayenne, salt and pepper. In another bowl place just the shredded coco-nut. Take cleaned shrimp and dip in the egg, then coat with the coconut flour, then finish off coating with the shredded coconut. Heat coconut oil in a large skillet with garlic clove, add your coconut milk, siracha, and 1 Tbs. of curry powder. Mix together, cook down for about 1 minute under medium heat until bubbly and starting to thicken. Add the coated shrimp and let cook on both sides for about 2-3 minutes or until they are pink and the tails begin to curl in. When shrimp is almost done, squeeze the lime in the mixture on top of the shrimp.


Prosciutto Wrapped Scallops

INGREDIENTS: • Scallops• Prosciutto (look for Citterio brand)• Italian Seasoning• Extra Virgin Olive Oil• Balsamic Vinegar

DIRECTIONS: Line a baking sheet with foil and . Preheat your oven to 350 degrees. Cut the prosciutto in half length-wise so you have enough strips of prosciutto for each scallop. Take each scallop and sprinkle lightly with the Italian seasoning and wrap a piece of prosciutto around the outside of the scallop. Place each wrapped scallop on the foil lined baking sheet, making sure to leave space in between the scallops so that they cook evenly. Bake in the preheated oven for15 minutes, turning the scallops over when there is 5 minutes left in the cooking time. Drizzle with olive oil and balsamic vinegar and serve.


Shrimp, Sausage and Squash Casserole

INGREDIENTS: • 4–5 pounds yellow crookneck squash (or zucchini),slice thin• 1 onion, finely chopped• 6 slices bacon, chopped into pieces• ½ pound Italian sausage (spicy or regular)• 1 pound raw shrimp (peeled/deveined/tails off),chopped into bite-sized pieces• 2 eggs• Butter, if needed for sautéing• Optional seasonings: salt, pepper, Cajun seasoning or• hot sauce, Parmesan cheese

DIRECTIONS: In a deep pot, cook on medium heat onion, bacon and sausage together. Sauté until bacon is slightly crispy, sausage is crumbled and cooked and onion is soft. Add the sliced squash increase heat to high. This is necessary to quickly cook off any moisture the squash releases so that the squash can brown and caramelize, rather than “boil” in its own water. If the sausage and bacon have not rendered enough fat to cook the squash, then add some butter to the pot. Once the squash is slightly browned, season with your choice of salt, pepper, Cajun seasoning and/or hot sauce. Let pot cool, poor beaten eggs over the squash and mix well. Add the raw shrimp and 1–2 handfuls of grated Parmesan cheese (optional). Stir to combine all ingredients, and then pour into a casserole dish. Bake until hot and bubbly, approx. 30 minutes. (DO NOT COOK SHRIMP PRIOR TO BAKING CASSEROLE! It will get overcooked and rubbery)


Tomato Mussels with Garlic

INGREDIENTS: • 2 lbs. of mussels, well-cleaned (see instructions below) • 2 Tbs. butter• 4 cloves of garlic, thinly sliced or finely chopped • Pinch of sea salt• 1 hot pepper, sliced (cored and peeled, if desired) • Small handful of basil, sliced• 2 large, ripe tomatoes, coarsely chopped• 1/4 – 1/2 cup dry white wine• Large bunch of parsley, chopped

DIRECTIONS: Sauté clean mussels. Place butter and garlic in a large pot. Cook until the garlic starts to become golden and add the pepper and add in the tomatoes. Cook until they have expressed their juices then add the white wine and simmer rapidly. Once sauce is reduced by ½, add the sea salt and stir. Re-add the mussels, cover the pot and check periodically until most all the mussels have opened 3–5minutes. Toss with the basil and parsley

Additional Information: How to Clean/Prepare Mussels: A healthy mussel is one with a shell that stays closed as you rinse them off, but opens wide once it is cooked. If a mussel shell doesn’t open after being boiled for 3–5 minutes, it’s not meant to be eaten. Make sure not to eat the “beard,” or stringy clump of dark thread that some-times hangs out of the shell. Pull this off when you rinse and rub the shells thoroughly before cooking.

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Disclaimer - Amazon Simple Storage Service · PaleoBurn Fat Burning Cookbook © 2012 Primal Health, LP 1 Disclaimer This cookbook is not intended to provide medical advice or to take