Paleo Breakfast Cookbook

COPYRIGHT NOTICE
COPYRIGHT (C) 2013. ALL RIGHTS RESERVED.
WWW.PALEOBREAKFASTRECIPES.COM RETAINS 100% RIGHTS TO THIS

MATERIAL AND IT MAY NOT BE REPUBLISHED, REPACKAGED AND/
OR REDISTRIBUTED FOR ANY PURPOSES WHAT SO EVER WITHOUT THE
EXPRESS WRITTEN CONSENT FROM THE OWNERS OF
WWW.PALEOBREAKFASTRECIPES.COM
IMPORTANT: THOSE WHO MIGHT BE AT RISK FROM THE EFFECTS

OF SALMONELLA FOOD POISONING (THE ELDERLY, PREGNANT
WOMEN, YOUNG CHILDREN AND THOSE SUFFERING FROM IMMUNE
DEFICIENCY DISEASES) SHOULD CONSULT THEIR HEALTHCARE
PROFESSIONAL ABOUT EATING RAW EGGS.
The Big Breakfast
27 Nothing Better Than Eggs

49 Steaks
64 Island Style Fresh Breakfasts
79 The Sweeter Side Of Waking Up
98 Smoothies
104 Breads, Salads And Sauces For The Morning
THE BIG
BREAKFAST
High Protein Breakfast
Makes: 4 servings
12 SLICES BACON
4 ALL NATURAL PORK SAUSAGES
4 MEDIUM SIZED PORTOBELLO
MUSHROOMS, STEMS REMOVED
4 TEASPOONS BALSAMIC VINEGAR
2 TABLESPOONS COCONUT OIL
8 LARGE EGGS, BEATEN
1//8 TEASPOON GROUND BLACK PEPPER
4 TOMATOES, QUARTERED
Heat a large skillet over medium-high heat. Put the

bacon on the skillet and cook the bacon until crisp,
turning from time to time. Remove the bacon from the skillet and
lay them on a plate with paper towels to drain most of the fat
and set aside.
Leave a tablespoonful of bacon fat in the skillet and remove the
rest. Put the sausages in the skillet and cook for 5 to 10 minutes
or until cooked. Remove the sausages from the skillet and set
aside.
Brush the mushrooms with balsamic vinegar. Sear the
mushrooms on the same skillet for 2 minutes on each side.
Remove the mushrooms from the skillet and set aside.
Heat a non-stick frying pan on over medium-high heat and add
the coconut oil. Pour the beaten eggs into the pan and season
with ground pepper. Scramble the eggs until fluffy.
Divide the eggs, bacon, sausage, mushrooms and tomatoes
across each plate. Serve.
Smoked Salmon With

Scrambled Eggs And
Sweet Potato Rosti
Makes: 2 servings
FOR THE SWEET POTATO ROSTI:

2 SMALL SWEET POTATOES,
PEELED AND GRATED
1 TABLESPOON COCONUT FLOUR
4 EGGS, BEATEN
1//4 CUP COCONUT MILK
4OZ (110 GRAMS) SMOKED
SALMON, SLICED
1 TABLESPOON ONION CHIVES,
FINE CHOPPED
In a medium sized bowl combine the grated sweet

potato, coconut flour, beaten eggs and black pepper. Mix
until combined.
Put a non-stick frying pan over medium-high heat and add the
coconut oil. Using the palms of your hands, form four patties
with the rosti mixture. Cook each side for 5 minutes or until
golden brown. Lay the cooked rostis on a plate with paper towel
to drain out excess coconut oil.
In a separate medium sized bowl combine the eggs and coconut
milk and beat until combined. Wipe the frying pan clean and put
it back on medium-high heat. Place the beaten egg mixture into
the pan and scramble the eggs until cooked and fluffy.
Divide the rostis on two plates then put scrambled eggs next to
each. Top the scrambled eggs with sliced smoked salmon and
chopped chives and serve immediately.
Lamb Sausage With Mashed

Cauliflower And Roasted
Butternut Squash
Makes: 4 servings
4 GRASS-FED LAMB SAUSAGES

FOR THE CAULIFLOWER AND
BUTTERNUT SQUASH MASH:
4 CUPS CAULIFLOWER FLORETS,
CHOPPED
2 CUPS BUTTERNUT SQUASH, CHOPPED
4 CLOVES GARLIC
1//4 TEASPOON NUTMEG,
FRESH GROUND
Heat the coconut oil a large skillet over medium-high

heat. Add the lamb sausages and cook until all the sides
are golden. Keep the sausages warm until served.
Put the cauliflower, butternut squash and garlic in a medium
sized sauce pot. Cover it with enough water and place the pot
over high heat. Bring the water to a boil and lower the heat to a
simmer. Cook for 10 minutes or until the cauliflower and squash
are tender. Drain the water from the cauliflower mixture, add
the coconut milk and mash the mixture with a fork until smooth.
Season with nutmeg and ground pepper.
Divide the cauliflower and butternut squash mash and lamb
sausages onto four plates and serve.
Fresh Mushroom And

Pepper Omelet
Makes: 2 servings
8 SLICES BACON
FOR THE OMELET:
2 TABLESPOONS OLIVE OIL
1 CLOVE GARLIC, MINCED
1//2 TEASPOON GARLIC
CHIVES, MINCED
1 SMALL ONION, CHOPPED
1//2 CUP FRESH SHIITAKE
MUSHROOM, SLICED
1 SMALL RED BELL PEPPER, SEEDS
REMOVED AND CHOPPED
1 SMALL GREEN BELL PEPPER, SEEDS
REMOVED AND CHOPPED
1//8 TEASPOON GROUND
BLACK PEPPER
Lay the bacon in a line on a large skillet. Place the

skillet over medium-high heat and let the fat render
out of the bacon. Cook the bacon until crisp, turning from time to
time. Put the crisp bacon on a plate with paper towels to soak up
the excess oils.
Remove the bacon fat from the skillet and wipe it clean. Put
1 tablespoon olive oil on the skillet and place it over mediumhigh heat. Saut the garlic, garlic chives and onion until lightly
browned. Add the mushrooms and peppers. Cook until tender.
Remove the sauted vegetables and wipe the skillet clean.
Put half of the remaining olive oil on the skillet and place it
over medium-high heat. Pour half of the beaten eggs and swirl
it around the surface. Shake the pan and stir the eggs before
it completely sets for a fluffier omelet. Put half of the sauted
veggies at the middle of the omelet and fold over the sides,
French omelet style if preferred, half-moon or triangular fold.
Repeat the same process with the remaining ingredients.
Serve the omelets with the crispy bacon.
Baked Sweet Potato

And Zucchini Fritters
With Sausages
Makes: 4 servings
1 LARGE ZUCCHINI, PEELED AND

COARSELY GRATED
1 LARGE SWEET POTATO, PEELED AND
COARSELY GRATED
2 EGGS, BEATEN
1//2 CHIPOTLE PEPPER, SEEDS
REMOVED AND CHOPPED
2 TABLESPOONS COCONUT FLOUR
6 GRASS FED SAUSAGES, SLICED
10
Preheat a fan-forced oven to 180 degrees Celsius/

350 degrees Fahrenheit.
Place a sheet of baking paper on two baking trays.

Squeeze out most of the liquid from the grated zucchini and
sweet potato, then place into a large bowl. Add the eggs into the
bowl and combine. Add the chipotle, coconut flour and ground
pepper, then mix until combined. Let the mixture sit for 5 to 10
minutes until the coconut flour has absorbed most of the liquid.
Form the fritters using the palms of your hands then place on
the baking tray with ample space in between fritters. Bake
the fritters for 10 minutes. Gently flip the fritters and bake for
another 10 to 15 minutes or until golden brown.
Heat a frying pan over medium heat and add the coconut oil.
Saut the sliced sausages and cook until browned then divide
evenly onto four serving plates with the fritters.
Prosciutto And Poached

Eggs With Sauerkraut
Makes: 2 servings
AS NEEDED WATER
1 TEASPOON WHITE VINEGAR
4 LARGE EGGS
1 TABLESPOON COCONUT OIL
4 SLICES PROSCIUTTO
1 CUP SAUERKRAUT
In a small sauce pan, put just enough water to

poach the eggs. Mix the vinegar and put the pot
over high heat. Bring the water to a boil and lower the heat to
almost simmering. Crack an egg into a small bowl and make a
small whirlpool in the pot. Gently drop the egg into the water and
wait for it to set. Cook for a minute or two and scoop the egg
out. Wash the vinegar off by dipping the egg in plain warm water.
Repeat the process with the remaining eggs and set them aside.
Heat the coconut oil in a skillet over medium-high heat and cook
the prosciutto until lightly browned on both sides. Set it aside on
a plate with paper towels to remove most of the excess oils.
Divide the prosciutto, sauerkraut and poached eggs onto two
plates and serve.
11
Roasted Sardine Platter
Makes: 4 servings
2 MEDIUM SWEET POTATOES,

PEELED AND CHOPPED
2 AVOCADOS, PIT REMOVED
AND CHOPPED
1//2 CUP WALNUTS, CHOPPED
FOR THE SARDINES:
1 CLOVE GARLIC, SLICED
2 TEASPOONS LEMON JUICE
1//8 TEASPOON LEMON ZEST
1//4 CUP OLIVE OIL
1//4 TEASPOON CRACKED BLACK PEPPER
1 BIRDS EYE CHILI, CHOPPED
1 BAY LEAF
8-12 FRESH SARDINES, HEADS AND
GUTS REMOVED
13
Preheat fan-forced oven to 180 degrees Celsius/350

degrees Fahrenheit.
Rub some olive oil on 2 small baking trays and set aside.
On one of the baking trays place the chopped sweet potatoes.
Place the baking tray in the oven and roast for 15 to 20 minutes,
or until golden.
In a small bowl combine the garlic, lemon juice and zest, olive
oil, black pepper, chopped chilli and bay leaf.
Wash the headless and gutted sardines well then pat them dry
with a paper towel. Brush the marinade on both sides of all of
the sardines and lay them on the second baking tray. Place the
baking tray in the oven and roast the sardines for 5 minutes, or
until cooked.
Divide the sardines, sweet potatoes and avocados onto four
plates and garnish with chopped walnuts. Serve.
Makes: 2 servings
Tuna And Sweet Potato Bake

1 CLOVE GARLIC, MASHED
1 SMALL RED ONION, MINCED
1 SMALL RED BELL PEPPER, DICED
1 X 185 GRAMS CAN TUNA
1 MEDIUM SWEET POTATO, GRATED
2 TABLESPOONS FRESH SAGE, CHOPPED
2 EGG WHITES, BEATEN
14
Preheat a fan-forced oven to 220 degrees

Celsius/425 degrees Fahrenheit.
Rub some olive oil on 2 ramekins then place them on a small

baking tray.
Heat the coconut oil in a medium sized skillet over medium heat.
Saut the garlic and onion until lightly browned. Add the bell
pepper and cook until tender. Add the grated sweet potatoes and
fresh sage then mix well. Season with ground pepper and let it
cook for 5 to 10 minutes until the sweet potatoes are tender. Add
the tuna and cook for a further two minutes. Transfer the mixture
in a bowl.
Put the beaten eggs whites into the bowl with the tuna and
sweet potato hash. Mix well and divide the mixture into the two
ramekins, then place the ramekins on the baking tray. Place the
baking tray in the oven and bake for 10 to 20 minutes or until
the egg whites have cooked.
Makes: 2 servings
Grilled Chicken Seaweed Rolls
2 X BONELESS CHICKEN BREAST FILLETS,

THINLY SLICED
1 TABLESPOON LEMON JUICE
1 TEASPOON ROSEMARY
4-8 NORI SHEETS
2 TEASPOONS WASABI PASTE
8 PIECES ROMAINE LETTUCE
1 LARGE RED BELL PEPPER, SEEDS
REMOVED AND SLICED THINLY
1 LARGE CUCUMBER, PEELED, SEEDS
REMOVED AND SLICED THINLY
15
Preheat the grill to high.
In a medium sized bowl mix the sliced chicken breast fillets,

lemon juice, rosemary, ground pepper and olive oil. Grill the
chicken breasts for 15 minutes on each side or until well done.
Set aside to cool slightly.
Assemble the nori wraps. Place the nori on a plate. Spread a little
wasabi on one end of the nori and put a piece of romaine lettuce,
some sliced bell pepper, cucumber, and grilled chicken. Roll the
nori to close the wrap then cut the roll in half. Repeat the process
until all ingredients are finished and serve immediately.
Baked Chicken Breasts

With Kale Slaw
Makes: 4 servings
4 X BONELESS CHICKEN BREAST FILLETS

4 TABLESPOON LEMON PEPPER
1//4 CUP OLIVE OIL
FOR THE KALE SLAW:

1 TEASPOON MUSTARD
2 TABLESPOONS LEMON JUICE
1//4 CUP OLIVE OIL
4 LARGE KALE LEAVES, CENTER STALKS
REMOVED, THINLY SLICED
2 HARD-BOILED EGG, PEELED AND
EACH CUT INTO 4 WEDGES
16
Preheat a fan-forced oven to 180 degrees Celsius/350

degrees Fahrenheit.
Rub some olive oil on a non-stick baking tray and set aside.
Brush the chicken fillets with olive oil and season with lemon pepper.
Put the chicken fillets on the baking tray and place in the oven. Bake
the chicken fillets for 15 minutes or until well done.
In a medium sized bowl combine the mashed garlic, mustard, lemon
juice and olive oil. Add the sliced kale and toss until the kale is coated
with the dressing.
Serve the baked chicken fillets with the kale slaw and top with boiled
egg wedges.
Poached Chicken Medley
Makes: 2 servings
FOR THE POACHING LIQUID:

1 SMALL WHITE ONION, HALVED
1 BAY LEAF
1//8 TEASPOON WHOLE BLACK
PEPPERCORNS
AS NEEDED WATER
2 X BONELESS CHICKEN BREAST FILLETS
1 JALAPEO PEPPER, SEEDS
REMOVED AND CHOPPED
1 TABLESPOON FRESH
CILANTRO, CHOPPED
1 TABLESPOON LIME JUICE
1//3 CUP MAYONNAISE
1//8 TEASPOON SEA SALT
1 RIPE AVOCADO, PIT REMOVED
AND SLICED
17
Combine the onion, bay leaf and peppercorns in a

medium sized pot. Put enough to water to submerge
the chicken fillets. Put the pot over high heat and bring the water
to a boil. Put the chicken fillets into the pot and reduce the heat
to a simmer. Cook the fillets for 15 to 20 minutes or until tender.
Remove the fillets from the pot and set aside.
In a small bowl combine the jalapeos, cilantro, lime juice,
onion, mayonnaise, ground pepper and salt. Add the avocados
and toss lightly until the avocados are coated with the sauce.
Slice the chicken fillets and divide onto two plates. Serve the
fillets with the tossed avocados.
Makes: 4 servings
4 MEDIUM ZUCCHINIS
FOR THE CURRIED LAMB:

1 TEASPOON COCONUT OIL
1 MEDIUM RED ONION, DICED
3 CLOVES GARLIC, MINCED
1 GREEN CHILLI FINGER, CHOPPED
1 LB (450 GRAMS) GRASS FED
GROUND LAMB
1 TABLESPOON GARAM MASALA
1//4 TEASPOON CAYENNE
1//4 CUP MINCED FRESH CILANTRO
19
Moroccan Curried Lamb

In Zucchini Shells

Line a baking tray with baking paper.

Cut the zucchinis in half lengthwise, then place the shells on the
baking tray and roast the zucchinis in the oven for 5 to 8 minutes
or until tender, then set side.
In a large skillet heat the coconut oil over medium-high heat.
Saut the onion, garlic and chilli until lightly browned. Add the
ground lamb and cook until browned. Season the lamb with
garam masala and cayenne. Bring to simmering point and cook
the lamb for 10 minutes. Add the cilantro and combine.
Divide the lamb curry and zucchini halves onto four plates and
serve.
Bacon And Spinach Scramble
Makes: 2 servings
3 LARGE EGGS
2 TABLESPOONS COCONUT MILK
1//4 TEASPOON PAPRIKA
6 SLICES BACON
1 CUP SPINACH LEAVES, CHOPPED
1 TABLESPOON BALSAMIC VINEGAR
1 TABLESPOON OLIVE OIL
2 TOMATOES, SLICED
Preheat a grill to medium heat.
In a medium sized bowl beat together the eggs, coconut milk

and paprika then set aside.
Lay the bacon slices on a medium sized skillet and place it over
medium-high heat. Cook the bacon until crisp and set aside.
Using the same skillet over medium-high heat, add the spinach
and saut until tender. Add the egg mixture and scramble until
the eggs and spinach are combined and the eggs are set.
In a small bowl mix the balsamic vinegar and olive oil until
combined.
Divide the crispy bacon and balsamic dressing on the serving
plates. Put the spinach scrambled eggs on the bacon and top
with slices of tomato.
20
Breakfast Wraps
Makes: 2 servings
FOR THE GROUND BEEF FILLING:

1//2 POUND (230 GRAMS) GRASS
FED LEAN GROUND BEEF
1 TEASPOON CHILLI POWDER
1 TEASPOON GROUND ANISE SEEDS
FOR THE REST OF THE FILLING:
4 LARGE LETTUCE LEAVES
1 TOMATO, SEEDS REMOVED
AND DICED
21
Heat a medium sized skillet over medium heat. Add the

olive oil and saut the onion and garlic until tender. Add
the beef and cook until well browned. Season the beef with chilli
powder and anise seeds and cook for 2 minutes. Remove the
beef from the pan and set aside.
Put a non-stick saut pan over medium heat, add the olive oil
then pour in the beaten eggs. Spread the eggs on the surface
of the pan and let it set. Flip over and cook for a further minute
until cooked. Remove from the pan and slice into strips.
To assemble the wraps, place a lettuce leaf on a plate, then put
half of the sliced eggs, ground beef and diced tomatoes in the
center. Roll the lettuce leaf to close and serve.
Grilled Pepper Egg Omelet

With Pesto And Prosciutto
Makes: 2 servings
1 MEDIUM SIZED RED BELL PEPPER

2 LARGE EGGS
2 TABLESPOONS BASIL PESTO
2 SLICES PROSCIUTTO
4 SLICES AVOCADO
Grill the red bell pepper until all of its skin is charred. Soak the
pepper in an ice bath for 2 minutes and peel off the charred skin.
Remove the seeds, wash and pat dry using a paper towel. Cut
the pepper into small dice and put it in a medium sized bowl.
Crack the 3 eggs into the bowl, beat and mix them well.
Heat a small skillet over medium heat. Add the coconut oil and
pour in half of the beaten egg mixture. Spread the egg all over
the surface of the pan and let it set. Flip the omelette over and
cook for 2 minutes. Continue to cook the rest of the egg mixture
with the same process.
Serve the omelet on a plate with two slices of avocado on the
side.
22
Breakfast Chili
Makes: 4 servings
10 SLICES OF BACON, CHOPPED

1 LARGE ONION, MINCED
GROUND BEEF
1 (400G) CAN CRUSHED TOMATOES
2 CUPS BEEF STOCK
2 MEDIUM SWEET POTATOES, PEELED
& DICED SMALL
1 CHIPOTLE PEPPER, SEEDS REMOVED
AND MINCED
2 TEASPOONS CHILI POWDER
23
Heat a medium sized soup pot over medium-high

heat and add the chopped bacon. Let the fat sweat
out and cook the bacon until crisp. Remove the toasted bacon
from the pot and place it on a plate until needed. Keep the bacon
fat warm over medium heat.
Add the onion and garlic into the pot and saut until tender.
Add the ground beef and cook until browned. Add the canned
tomatoes, beef stock, sweet potatoes, chipotle pepper and
chilli powder. Bring the sauce to a boil then lower the heat to a
simmer. Cook the chili until the sweet potatoes are tender, for
about 20 minutes. Serve the chilli in individual bowls.
Meat Lovers Breakfast

Meatloaf
Makes: 4 servings
2 LARGE ONIONS, CHOPPED

REMOVED AND CHOPPED
1//2 CUP CARROT, CHOPPED
2 EGG WHITES
1//2 TABLESPOON DRIED BASIL
1//2 TABLESPOON GROUND OREGANO
1//4 TSP GROUND BLACK PEPPER
GROUND BEEF
FOR THE GLAZE:
1 TEASPOON TOMATO PASTE
1//2 CUP RAW HONEY
1//4 CUP WATER
1 TEASPOON WHITE VINEGAR
24

degrees Fahrenheit.
Rub some olive oil on a 7.5x 3.5 x 2.25 inch (19 x 8.9 x 5.7cm)
non-stick loaf pan and set aside.
Put the onions, red bell pepper and carrots in a food processor.
Process the vegetables until finely chopped then add the egg whites,
dried basil, oregano, ground pepper and ground beef. Process until
combined. Pack the mixture firmly in the loaf pan and place in the
oven.
While the meatloaf is baking, put the tomato paste, honey, water and
vinegar in a small sauce pot. Cook the glaze over medium heat, stirring
regularly for 5 to 10 minutes or until the glaze is thick. 15 minutes into
baking the meatloaf, pour the glaze on top and continue baking for 20
minutes until the meatloaf is well done. Rest the meatloaf for at least 5
to 10 minutes.
Slice the meatloaf to serve.
Stuffed Pancakes
Makes: 2 servings
FOR THE PANCAKES:

11//4 CUP ALMOND FLOUR
1//4 CUP COCONUT FLOUR
1//2 TEASPOON BAKING SODA
Heat a frying pan over medium heat and add the coconut oil.
Saut the sliced sausages and cook until browned then set them
aside. Wipe the pan clean and spread the oil all over the pan and
return to the heat. Using a 1//3 measuring cup, pour the batter
into the pan. Once the top of the pancake begins to bubble put a
few sliced sausages in the middle. Fold over the sides to make a
pocket and flip it over to seal and cook the other side. Cook the
pancakes until well done.
Continue with the remaining ingredients then serve.
1//4 TEASPOON SALT

2 LARGE EGGS
2 TEASPOONS COCONUT OIL, LIQUID
25
In a medium sized bowl, mix together the almond

flour, coconut flour, baking soda and salt. In another
medium sized bowl, whisk together the coconut milk and eggs.
Add the mixture to the dry ingredients and mix until combined.
Makes: 2 servings
Grilled Chicken With Sweet

Potato And Grapefruit Salad
FOR THE GRILLED CHICKEN:

2 X BONELESS CHICKEN BREAST FILLETS,
THINLY SLICED
2 TABLESPOONS GRAPEFRUIT JUICE
1 TEASPOON CRACKED BLACK
PEPPERCORNS
1//4 CUP OLIVE OIL
FOR THE DRESSING:
1//2 TABLESPOON MUSTARD
1 TEASPOON RAW HONEY
1//2 CUP MAYONNAISE
FOR THE SWEET POTATO AND
GRAPEFRUIT SALAD:
2 SMALL SIZED SWEET POTATOES,
PEELED AND DICED
1//4 PINK GRAPEFRUIT, PEELED, SEEDS
REMOVED AND CHOPPED
4 CUPS MESCLUN
1//4 CUP GREEN ONIONS, FINELY
CHOPPED
26
In a medium sized bowl combine the chicken slices,

grapefruit juice, minced garlic, cracked pepper and half of
the olive oil. Marinate the fillets for 10 minutes.
In a small bowl combine the mustard, honey and mayonnaise. Mix well
and set aside until needed.
Put the sweet potatoes in a medium sized sauce pot and cover with
water. Place it over high heat and bring the water to a boil. Lower the
heat to a simmer and cook for 10 minutes or until tender. Drain.
Preheat the grill to high. Brush the grill with olive oil. Grill the chicken
for 2 minutes on each side or until cooked.
Mix the grapefruit and mesclun with the cooled down sweet potatoes.
Toss it lightly with the prepared dressing and divide the salad onto
two plates. Top the grilled chicken strips on the salad and sprinkle the
chopped walnuts and green onions. Serve.
NOTHING BETTER
THAN EGGS
27
Baked Sunnies
Makes: 6
1 CLOVE GARLIC
6 SLICES PROSCIUTTO
6 LARGE EGGS
1//8 TEASPOON (OR A DASH) BLACK
PEPPER, GROUND
1//2 TEASPOON GARLIC CHIVES,
MINCED
28

Rub some olive oil on a 6 piece muffin tray and set aside.
Cut the clove of garlic in half and rub the cut part in all of the
sides and bottom of each muffin cup. Put a slice of prosciutto in
each cup and then crack an egg into each. Season the eggs with
ground pepper and put the muffin tray into the oven.
Let the eggs bake for 15 minutes or just until the eggs are
cooked. Remove the tray from the oven and let it cool down for 2
minutes before removing the baked sunnies from the muffin tray.
Garnish the sunnies with chopped garlic chives and serve.
Baked Mushroom Sunnies
Makes: 6
6 MEDIUM SIZED PORTOBELLO

MUSHROOMS
1 TABLESPOON BALSAMIC VINEGAR
6 MEDIUM SIZED EGGS
1//8 TEASPOON (OR A DASH)
BLACK PEPPER, GROUND
1//2 TEASPOON FRESH PARSLEY
LEAVES, MINCED

degrees Fahrenheit.
Place a sheet of baking paper on a baking tray and set aside.

Prepare the mushrooms by cleaning the caps using a damp cloth.
Then remove the stems and take out the gills to give more room
for the egg to fit in.
Combine the olive oil, balsamic vinegar and mashed garlic in a
small bowl. Brush the mushroom caps with the mixture and then
crack an egg into each. Season with ground pepper and put the
baking tray into the oven.
Let the mushroom sunnies bake for 15 to 20 minutes or until the
eggs are cooked based on your preference.
Remove the tray from the oven and cool for 2 minutes. Garnish
the mushroom sunnies with chopped parsley to serve.
29
Cajun Frittata
Makes: 6 servings

1 SMALL ONION, FINELY DICED
1 GREEN BELL PEPPER, CHOPPED
1 JALAPEO PEPPER, SEEDS REMOVED
AND CHOPPED
1 CUP TOMATOES, DICED
1 POUND (450 GRAMS) GRASS FED
LEAN GROUND BEEF
1//2 TEASPOON GROUND CUMIN
9 EGGS, BEATEN
30

Heat a medium sized cast-iron skillet over medium-high heat

and add the olive oil. Saut the onion and garlic until lightly
browned. Add the chopped green bell peppers, jalapeos and
diced tomatoes and cook until the tomatoes are tender. Add the
ground beef and cook until browned, stirring regularly. Once the
beef is browned, season with cumin and ground pepper. Cook for
a further 10 minutes then turn off the heat. Spread the mixture
evenly around the skillet. Pour the beaten eggs over the mixture
and cover the skillet with aluminium foil.
Put the skillet in the oven and bake for 15 minutes before
removing its cover. Let the frittata bake for another 10 to 15
minutes or until the eggs are set. Remove the skillet from the
oven and let it cool down for 2 minutes before serving.
Southern Style
Breakfast Skillet
Makes: 6 servings

1 LARGE ONION, CHOPPED
2 MEDIUM SWEET POTATO, PEELED
AND GRATED
1//4 CUP GREEN BELL PEPPERS,
CHOPPED
1//2 TEASPOON CAYENNE PEPPER
1//2 TEASPOON DRIED OREGANO,
GROUND
31

degrees Fahrenheit.
In a large cast iron skillet, heat the olive oil over medium-high heat.
Saut the onion until lightly browned. Add the sliced sausages and
cook for 2 minutes. Add the grated sweet potatoes and cook until
slightly tender. Add the chopped green bell peppers and season with
ground pepper, cayenne and oregano. Cook for 3 minutes stirring
regularly. Turn off the heat then level the surface of the mixture.
Make six wells or pockets all around the mixture, big enough to fit an
egg. Crack an egg into each well and place the skillet into the oven.
Bake for 5 to 8 minutes or until the eggs are cooked based on your
preference. Serve while hot.
Mini Bacon Omelet Muffins
Makes: 2 servings
6 PIECES BACON, SLICED IN HALF

1 LARGE ONION, MINCED
2 TABLESPOONS GREEN BELL
PEPPER, MINCED
3 LARGE EGG
1 TEASPOON FRESH PARSLEY, MINCED

Rub some olive oil on a non-stick muffin pan, then line the
insides of the muffin pan with two slices of bacon each.
In a medium sized saut pan, heat the oil over medium heat.
Saut the onion until lightly browned. Add the minced bell
peppers and season with ground black pepper. Cook for 2
minutes stirring regularly. Remove the pan from the heat.
In a medium sized bowl, whisk together the eggs. Add the
cooked onion mixture and mix well. Scoop the egg mixture into
the prepared muffin pan and sprinkle chopped parsley on top.
Put the muffin pan into the oven and bake for 15 minutes or
until the egg mixture has set. Let the omelet muffins rest for 2
minutes before removing from the pan. Serve.
33
Barbecue Chicken
Egg Muffins
Makes: 4 servings
1//2 POUND (230 GRAMS) GROUND

CHICKEN
1//2 TEASPOON GARLIC POWDER
1 TEASPOON CHILI POWDER
1 TABLESPOON APPLE CIDER VINEGAR
1//4 CUP HONEY
1 TABLESPOON SPRING ONIONS,
CHOPPED
34

degrees Fahrenheit.
Rub some olive oil on a non-stick muffin tray and set aside.
In a medium sized bowl, mix the ground chicken with garlic power, chili
powder, cumin, vinegar and honey.
In a medium sized saut pan, heat the oil over medium heat. Saut
the chicken until lightly browned stirring regularly. Remove the pan
from the heat and let the chicken cool for 3 to 5 minutes.
In a medium sized bowl, mix the beaten eggs with the chopped spring
onions and season with ground pepper. Pour the mixture halfway up
into each muffin cup. Put about 1 to 2 tablespoons of the chicken
mixture into the egg mixture.
Place the muffin tray into the oven and bake for 30 minutes or until the
eggs are cooked. Let the muffins rest for 2 minutes before removing
from the pan. Serve.
Spinach Duck Egg

Omelet Wrap
Makes: 2 servings

1 SMALL ONION, MINCED
1 MEDIUM SIZED TOMATO, SEEDS
REMOVED AND CHOPPED
6 CUPS FRESH SPINACH LEAVES,
CHOPPED
4 DUCK EGGS, BEATEN
35
In a medium sized non-stick frying pan, heat the olive oil

over medium-high heat. Saut the onion and garlic until
lightly browned. Add the tomatoes and cook until most of its juices
have evaporated. Add the spinach leaves and season with pepper. Let it
cook for 3 minutes or until tender. Remove the pan from the heat and
transfer the mixture onto a plate.
Pour half of the beaten duck eggs into the frying pan and swirl it
around until it covers the whole surface. Cover the pan and cook for 5
minutes or until the omelet has fully set. Nudge the pan a bit to loosen
the omelet and slide it on a plate. Repeat with the remaining egg
mixture.
In a line just off center, spoon half of the spinach mixture onto an
omelet and roll the omelet as you would a burrito. Do the same with
the other omelet. Serve.
BLT Omelet Wrap
Makes: 2 servings
6 PIECES BACON
1 CUP ICEBERG LETTUCE, THINLY
SLICED
1 LARGE TOMATO, THINLY SLICED
LENGTHWISE
Place a medium sized non-stick frying pan over

medium-high heat. Place the bacon slices and cook,
turning regularly, until slightly crisp. Remove the bacon from the
pan and place it on a plate with tissue paper to drain most
of the oil.
Drain the bacon fat from the pan, leaving some fat in the pan
to cook the eggs, then pour half of the beaten eggs into the pan
and swirl it around until it covers the whole surface. Cover the
pan and cook for 5 minutes or until the omelet has fully set.
Nudge the pan a bit to loosen the omelet and slide it on a plate.
Repeat the same procedure with the remaining mixture.
In a line, just off center, put 3 bacon strips on the omelet and
add the lettuce and sliced tomatoes. Season with ground black
pepper and roll the omelet as you would making a burrito. Serve.
36
Crustless Spinach And

Mushroom Quiche
Makes: 2 servings
1//4 CUP ONION, DICED

1//2 CUP FRESH BUTTON MUSHROOMS,
FINELY CHOPPED
1//2 CUP SPINACH, FINELY CHOPPED
4 LARGE EGGS
1//4 TEASPOON FRESHLY GROUND
BLACK PEPPER
37

degrees Fahrenheit.
Rub some olive oil on a non-stick quiche pan and set aside.
In a medium sized bowl combine the onion, garlic powder, mushrooms
and spinach. Add the eggs, coconut milk and ground black pepper into
the bowl and beat together with a fork until combined.
Put the mixture into the quiche pan and place it in the oven. Bake the
quiche for 20 minutes or until set. Remove from the oven and let it
cool for 2 minutes before serving.
Makes: 4 servings
Grilled Quail Eggs In Pepper

Cups With Mexican Style Beef
1 TEASPOON ANCHO CHILLI PASTE

1//2 POUND (230 GRAMS) GRASS-FED
LEAN GROUND BEEF
1 TEASPOON DRIED OREGANO
2 GARLIC CLOVES, MINCED
FOR THE PEPPER CUPS:

2 LARGE BELL PEPPERS, CUT IN HALF,
SEEDS REMOVED
8 QUAIL EGGS
4 CHERRY TOMATOES, CUT IN HALF
38
In a medium sized bowl, mix the chili paste with the

ground beef, oregano, cumin and minced garlic. Let the
mixture sit for at least 10 minutes to develop the flavors.
Preheat a fan-forced oven to 180 degrees Celsius/360 degrees
Fahrenheit.
In a medium sized skillet over medium-high heat, saut the marinated
beef mixture while stirring regularly and breaking the meat apart, until
golden brown. Cover and cook for a further 10 minutes.
Crack two quail eggs into each half of the bell peppers. Place a quarter
of the beef mixture around the eggs and put half a slice of cherry
tomato in between the eggs. Put the peppers on the baking tray and
place in the oven. Cook for 8 to 10 minutes or until the eggs are set.
Serve while hot.
Makes: 2 servings
Eggs Benedict With Prosciutto
FOR THE HOLLANDAISE SAUCE:

3 LARGE EGG YOLKS
1//2 CUP COCONUT OIL, LIQUID
FOR THE POACHED EGGS:

AS NEEDED WATER
1 TABLESPOON WHITE VINEGAR
4 LARGE EGGS
4 SLICES PROSCIUTTO
Prepare the hollandaise sauce first:
Using a blender, blend together the egg yolks and lemon juice. In
a small sauce pan, heat the coconut oil until warm and turned to
liquid. While blending at low speed, slowly pour the oil into the
blender. Blend until the sauce thickens and season with salt and
paprika. Cover and set aside, still in the blender, until needed.
Fill a small sauce pot half with water. Mix the vinegar and place
the pot over high heat. Wait for the water to boil and reduce the
heat to low, setting the temperature to almost simmering. Crack
an egg into a bowl. Using a ladle, make a whirlpool in the water
and slowly drop the egg. Let it cook for 2 to 3 minutes or until
the egg white has set. Scoop the egg out using a slotted spoon
and gently drop the egg in warm water to wash off the vinegar
taste. Remove the egg from the water and place it on a plate and
set aside.
Place the prosciutto and two poached eggs on each serving plate.
Check the consistency of the hollandaise; blend it again if the
sauce begins to break. Pour around 2 tablespoons on top of the
eggs then season with a dash of ground pepper to serve.
Keep the extra hollandaise chilled in an air tight container and
use within 2 days.
39
Makes: 6 servings
Spicy Italian Sausage Frittata
3 TABLESPOONS COCONUT OIL, LIQUID

1 BIRD'S EYE CHILI, MINCED
12 ITALIAN STYLE GRASS FED
SAUSAGE, CRUMBLED
1 SMALL-MEDIUM SWEET POTATO,
GRATED
1 TABLESPOON SPRING ONION,
CHOPPED
8 EGGS, BEATEN
40

In a large cast iron skillet, heat the coconut oil over mediumhigh heat. Add the minced garlic and chili and saut until golden
brown. Add the crumbled sausages and cook until brown, stirring
regularly. Scoop out excess oil in the skillet, mostly from the
sausages. Add the shredded sweet potato and cook until tender,
then add the chopped spring onion and cook for 2 minutes.
Once the sweet potato is tender, lower the heat to medium then
spread the sausage mixture on the surface of the pan. Pour the
beaten eggs onto the mixture and stir into the sausages, season
with ground black pepper.
Cover the skillet with aluminum foil, place it in the oven and bake
for 5 to 10 minutes or until the eggs have cooked. Remove the
skillet from the oven and let it cool for 2 minutes before serving.
Makes: 2 servings

1 TOMATO, CUT INTO SMALL DICE
1//2 GREEN BELL PEPPER, CUT INTO
SMALL DICE
1 INCH ZUCCHINI, CUT INTO
SMALL DICE
A PINCH OF SAFFRON
1//4 TEASPOON OREGANO
1 CUP SPINACH, CHOPPED
41
Spanish Scrambled Eggs

Heat the olive oil in a large skillet over medium-high
heat. Add the onion and garlic and cook until lightly
browned. Add the tomato, bell peppers and zucchini, then cook
for 3 minutes, stirring regularly, until the vegetables are tender.
Season the mixture with saffron, paprika, and oregano then

cook for another minute. Add the chopped spinach and cook for
2 minutes or until the spinach has wilted. Pour the beaten eggs
into the skillet and scramble until the eggs are fluffy.
Remove the pan from the heat and serve immediately.
Ground Lamb And

Eggplant Omelet
Makes: 2 servings
2 MEDIUM SIZED EGGPLANTS

1//2 CUP ONION, CHOPPED
1//2 POUND (230 GRAMS) GRASS FED
GROUND LEAN LAMB
2 TABLESPOONS TOMATO PASTE
1//4 CUP WATER
1//2 TEASPOON GROUND CORIANDER
4 EGGS, BEATEN
42
Preheat a grill to medium heat. Grill the eggplants until

the skin is charred all over. Leave it for 5 minutes to cool.
Remove the charred skin, dry the eggplant using a paper towel, then
roughly chop.
Heat the olive oil in a medium sized skillet over medium-high heat,
saut the onion and garlic until lightly browned. Add the ground lamb
and cook until browned. Add the tomato paste and water then season
with ground cumin and coriander and mix well. Bring the sauce to a
boil and lower the heat to medium-low. Cook the lamb until tender,
for around 15 minutes stirring occasionally. Add the chopped roasted
eggplants, stir for a minute then turn off the heat. Transfer the lamb
mixture into a bowl and wipe the skillet clean with a paper towel.
Return the skillet over medium heat and add half of the coconut oil.
Season the beaten eggs with ground pepper. Pour half of the beaten
eggs into the skillet and swirl it around the surface. Cook the eggs
until the bottom layer is set then place half of the lamb mixture in
the center of the omelet, leaving a flap on both sides. Flip one side of
the omelet to the center, then the other side. Flip the omelet over to
seal the side/flap and cook for a minute to give it a light brown color.
Repeat the same process with the remaining egg and lamb mixture.
Serve.
Baked Eggs And

Sweet Potato Hash
Makes: 4 servings

1 ONION, MINCED
1 TABLESPOON JALAPEO, SEEDS
REMOVED AND MINCED
1 MEDIUM-LARGE SWEET POTATO,
PEELED AND GRATED
4 LARGE EGGS
43

degrees Fahrenheit.
Rub some olive oil inside 4 ramekins and set aside.

Heat the coconut oil in a medium sized saut pan over medium-high
heat. Saut the onion, garlic and jalapeos until lightly browned. Add
the grated sweet potatoes and cook for 5 minutes or until the sweet
potato is tender.
Divide the sweet potato hash into the ramekins, pressing down to
make it more compact. Crack an egg into each ramekin and season
with pepper. Place the ramekins on a baking tray and place in the oven.
Bake for 5 to 10 minutes, or until the eggs are cooked based on your
preference. Remove the ramekins from the oven and let it cool for 2
minutes before serving.
Baked Eggs In Avocado

With Tomato Salsa
Makes: 2 servings
1 MEDIUM SIZED AVOCADO, SLICED IN

HALF, PIT REMOVED
2 QUAIL EGGS
1//8 TEASPOON BLACK PEPPERCORNS,
CRACKED
FOR THE SALSA:

2 MEDIUM TOMATOES, FINELY
CHOPPED
1 SCALLION, FINELY CHOPPED
1 SMALL THAI CORIANDER LEAF,
FINELY CHOPPED
1 TEASPOON LEMON JUICE
CRACKED
44

degrees Fahrenheit.

Cut a thin slice off the bottom of the avocado half so it sits firmly on
the baking tray. If the avocado pit seems too small to fit one egg, use
a spoon to deepen the pit and put the scraped avocado meat aside.
Crack an egg into each pit and season with pepper. Place it in the oven
and bake for 15 to 20 minutes or until the eggs are cooked based on
your preference.
While the avocados are baking, prepare the salsa. Place the scooped
out avocado meat (if any), tomatoes, scallion, coriander, lemon juice
and pepper in a bowl and stir to combine.
Serve the baked avocados hot with the salsa on the side.
Makes: 2 servings
4 MEDIUM SIZED EGGS

1//2 TABLESPOON GREEN ONIONS,
CHOPPED
2 GREEN FINGER CHILIES, SEEDS
REMOVED AND CHOPPED
1 CUP FRESH COCONUT, GRATED
1 TABLESPOON CASHEW NUTS,
GROUND
1 SMALL AVOCADO, PIT REMOVED
AND SLICED
45
Egg And Coconut Patties

r
Brush four large egg moulds with oil and set aside.
In a medium sized bowl, mix together the eggs, green onions,

chilies, grated coconut, ground cashew nuts and ground pepper.
Heat the coconut oil in a medium sized saut pan over medium
heat. Spoon the egg mixture into the oiled egg moulds and cook
until both sides are browned. Place the cooked eggs on a plate
and serve with slices of avocado on top.
Veggie Quiche
Makes: 2 servings
1//8 TEASPOON ROSEMARY

1//8 TEASPOON BLACK PEPPERCORNS
1//8 TEASPOON DRIED BASIL LEAVES
1 SMALL ZUCCHINI, GRATED
1 SMALL CARROT, PEELED AND GRATED
1//2 GREEN BELL PEPPER, SEEDS
REMOVED AND GRATED
46

Rub some olive oil on the inside of 2 ramekins and set aside.
Put the rosemary, peppercorns and basil in a mortar and pound
it well. Combine the mixture in a medium sized bowl and add the
grated zucchini, carrots, bell peppers and the beaten eggs.
Divide the quiche mixture into the prepared ramekins then place
the ramekins on a baking tray. Place the tray into the oven and
bake the quiches for 30 to 40 minutes or until set. Let rest for 2
Egg And Basil Pesto

In Tomato Cups
Makes: 2 servings
6 LARGE RIPE TOMATOES

degrees Fahrenheit.
FOR THE PESTO:

1//2 CUP OLIVE OIL
1//2 CUP BASIL LEAVES, WASHED
1 CLOVE GARLIC
1 TABLESPOON PINE NUTS
1//8 TEASPOON BLACK PEPPER,
GROUND
6 QUAIL EGGS
47
Prepare the tomato cups. Cut off the top of each tomato and a small
portion at the bottom to keep the tomato from rolling during baking.
Scoop out the seeds using a spoon then lay the tomatoes on the
baking tray and set aside.
Put the olive oil, basil leaves, garlic, pine nuts and ground pepper in a
food processor and process until blended and smooth.
Place a spoonful of pesto into each tomato and then crack an egg
into each. Place the baking tray into the oven and bake the tomato
cups for 15 to 20 minutes or until the eggs are cooked based on your
preference. Serve while hot.
Makes: 2 servings
Egg White Scramble With Spinach

2 MEDIUM ONIONS, CHOPPED
2 CUPS SPINACH, CHOPPED
8 EGG WHITES, BEATEN
Makes: 2 servings
Add the beaten egg whites into the pan, season with ground
pepper and scramble until the eggs are cooked.
Divide the egg white scramble onto two plates and serve.
Creamy Truffle Scrambled Eggs

4 LARGE EGGS
1//8 TEASPOON GROUND WHITE PEPPER

1//2 TEASPOON TRUFFLE OIL
A SMALL DASH OF TRUFFLE SHAVINGS
1//4 TEASPOON SPRING ONIONS,
CHOPPED
48
Put a non-stick saut pan over medium heat and

add the coconut oil. Saut the chopped onions and
spinach for 3 minutes or until the spinach has wilted.
In a medium sized bowl, whisk together the eggs and

white pepper.
Put a medium sized skillet over medium heat and add the truffle
oil and coconut oil. Add the egg mixture and scramble the eggs
until fluffy and set.
Divide the eggs onto two plates and sprinkle the truffle shavings
and chopped spring onions on top. Serve immediately.
STEAKS
Breakfast Steaks
Makes: 2 servings
2 X 3//4 INCH THICK BREAKFAST STEAKS

1//2 TEASPOON BLACK PEPPERCORN,
CRACKED
1 TEASPOON THYME
Season the steaks with pepper, thyme and olive oil,

then marinate for 5 minutes.
Heat a skillet over medium-high heat and sear the steaks for 3
to 4 minutes on each side for medium rare steak, or cook to your
desired doneness. Remove the steaks from the pan and rest for 2
Skillet Steak
Makes: 2 servings

2 X 3//4 INCH THICK BREAKFAST
STEAKS, DICED
1 MEDIUM GREEN BELL PEPPER, SEEDS
REMOVED AND SLICED
1 MEDIUM SIZED ONION, SLICED
CRACKED
1 SPRIG ROSEMARY
50
2 LARGE EGGS
Heat the oil in a large skillet and saut the diced

steaks until lightly browned. Add the bell pepper
and onion and season with cracked pepper and rosemary. Cook
for another 5 minutes then remove the sprig of rosemary.
Heat two small skillets over medium-high heat. Divide the
cooked diced steaks into the skillets and crack an egg into the
center of each. Cover the skillets with aluminium foil, reduce
the heat to medium and cook for 5 minutes or until the eggs are
cooked. Serve while hot.
Wasabi Steak And Eggs
Makes: 2 servings
1 TABLESPOON GARLIC, CRUSHED

1 TEASPOON WASABI POWDER
2 X 3//4 INCH THICK BREAKFAST STEAKS
4 EGGS, BEATEN
51
Combine the garlic, wasabi powder, salt and olive oil

in a small bowl. Lather the mixture on the steaks and
marinate at room temperature for 5 minutes.
Place the skillet over medium-high heat. Sear the steaks for
3 to 4 minutes on each side for medium rare steak, or to your
desired doneness. Remove the steaks from the pan and rest for 2
minutes.
Wipe the skillet clean and return the pan over low-medium heat.
Pour the beaten eggs into the skillet and scramble the eggs
until cooked and fluffy. Serve the steak on a plate with a side of
scrambled eggs.
Flank Steak Herbed

Bread Sandwich
Makes: 2 servings
2 X FLANK STEAKS
1 TABLESPOON BROWN MUSTARD
1 ONION, SLICED
4 SLICES HERBED BREAD, TOASTED
Put the flank steaks in the bowl and rub the ground
pepper and mustard all over then lather the steaks with
2 tablespoons of olive oil. Marinate at room temperature for 5 minutes.
Heat 1 tablespoon of olive oil in a medium sized skillet over mediumhigh heat. Add the onion and saut until brown then set aside.
Return the skillet over medium-high heat. Sear the steaks for 3 to 4
minutes on each side for medium rare steak, or cook to your desired
doneness. Remove the steaks from the pan and rest for 2 minutes.
Place the herbed bread slices in the toaster for a minute until lightly
toasted.
Slice the steaks into thin strips and divide them equally on 2 slices of
herbed bread. Top the slices of steak with the caramelized onions and
cover with another slice of bread then serve.
52
Beef Liver Steak
Makes: 4 servings

BEEF LIVER
2 CLOVES GARLIC, MASHED
1 LARGE ONION, SLICED INTO RINGS
In a medium sized bowl put the beef liver, mashed

garlic, lemon juice and ground pepper together.
Gently massage the mixture all over the liver. Let the liver
marinate for at least 10 minutes then slice thin, around inch
thick, then lightly score both sides to keep it from curling during
cooking.
Heat 2 tablespoons of olive oil in a medium sized skillet over high
heat. Sear the liver steaks for 2 to 3 minutes on each side, or
until cooked. Let the steaks rest on a plate and gather the pan
juices.
Reheat the skillet over medium-high heat. Add 1 tablespoon of
olive oil and saut the onion rings until browned then add the
reserved pan juices and cook for another 3 to 5 minutes. Remove
the onions from the pan and serve with the liver steaks.
54
Makes: 4 servings
Bacon And Beef Liver Steak

With Apricot Sauce
6 SLICES OF BACON
1 LARGE ONION, SLICED
2 CLOVES GARLIC, MASHED
BEEF LIVER, SLICED
1 TEASPOON THYME
4 TO 8 TABLESPOONS APRICOT SAUCE
55
Lay the bacon on a large skillet and place it over high heat.
Let the fat render and cook until crisp. Remove the bacon
from the skillet and lay them on a plate with paper towels.
On the same skillet over medium-high heat, saut the onion and garlic
until tender. Add the slices of liver and season with thyme and ground
pepper. Cook the liver until cooked then remove from the heat.
Divide the bacon and beef liver steaks onto four plates and serve with
apricot sauce on the side.
Venison Steak
Makes: 2 servings
2 X VENISON STEAKS, 1//2 INCH

THICK SLICES
CRACKED
1//4 TEASPOON GROUND ALLSPICE
Makes: 4 servings
2 TABLESPOONS MUSTARD
1//4 CUP ORANGE JUICE
1 TEASPOON WORCESTERSHIRE SAUCE
2 X BONELESS, SKINLESS TURKEY
BREASTS
57
Season the venison steaks with cracked pepper and

allspice. Let the steaks marinate for 10 minutes.
Heat the olive oil in a skillet over medium-high heat. Sear the
venison steaks for at least 3 minutes on both sides or cook to
your preferred doneness. Rest the venison steaks for 2 minutes
before serving.
Grilled Turkey Steaks
In a medium sized bowl combine the mustard,

orange juice, Worcestershire sauce, ground pepper
and garlic. Reserve half of the mixture for basting in a small
bowl. Put the turkey in the remaining marinade and mix it well.
Marinate the turkey breasts for 10 to 20 minutes to develop the
flavor.
Preheat the grill to medium-high then brush the grill with olive
oil. Grill the turkey breasts until well done, basting it with the
reserved sauce. Rest the turkey for 2 minutes before serving.
Makes: 2 servings
1//2 LB (230 GRAMS) GRASS FED

SIRLOIN, TRUSSED
1 TABLESPOON GARLIC POWDER
1 TABLESPOON MUSTARD
4 LEAVES LOLO ROSSO LETTUCE
1//2 MEDIUM CUCUMBER, JULIENNED
1 LARGE TOMATO, SEEDS REMOVED
AND DICED
1 SMALL RED ONION, THINLY SLICED
58
Lettuce Steak Wraps
In a medium sized bowl rub the sirloin with the

garlic powder and ground pepper. Add the mustard
and olive oil and lather it all over the meat. Cover the bowl and
marinate for 10 minutes.
Heat a cast iron pan over medium-high heat and sear the sirloin
on all sides until brown and cooked to your desired doneness.
Rest the sirloin for 2 minutes before slicing into strips.
Divide the sliced steaks onto two plates together with lettuce,
cucumber, tomatoes and onion slices. Serve as a make-yourselfwrap or wrap up the steak with the veggies in a piece of lettuce.
Makes: 2 servings
2 X OSTRICH STEAKS
6 CLOVES GARLIC, OF SLICED
1 PUNNET BUTTON MUSHROOMS,
SLICED
1 LARGE ONION, SLICED
2 TABLESPOONS BALSAMIC VINEGAR
Ostrich Steak With

Sauted Mushrooms
Heat the coconut oil on a medium sized skillet over

medium-high heat and saut the garlic slices until light
brown. Remove the garlic slices from the oil and set aside on a plate.
On the same skillet using the garlic infused oil, sear the ostrich steaks
for 3 minutes on each side or until cooked. Rest the ostrich steaks on a
plate and gather the juices that came out of the steaks.
Reheat the skillet over medium heat. Add the mushrooms and onion
and saut for 2 minutes. Add the balsamic vinegar and cook for 3
minutes. Add the juices acquired from the resting ostrich steak and
season with ground pepper. Cook until the juices and balsamic vinegar
are al sec or almost dry.
Slice the ostrich steaks and place onto two plates. Serve the steaks
with the sauted mushrooms and top with the garlic slices.
59
Peppered Salmon Steak
Makes: 2 servings
1 TEASPOON GARLIC, MINCED

1 TEASPOON LEMON ZEST
1 TEASPOON BLACK PEPPERCORNS,
CRACKED
2 X SALMON STEAKS, SKIN ON
1 CUP TOMATOES, CHOPPED
1 CUP CILANTRO, CHOPPED
1//4 CUP WATER
60
In a medium sized bowl combine the garlic, lemon

juice, zest and cracked pepper. Add the salmon
steaks and gently coat the mixture all over the steaks. Let the
salmon steaks marinate for 5 minutes.
Heat the olive oil in a medium sized non-stick saut pan over
medium-high heat. Sear the salmon skin side first, for 2 to 3
minutes or until the skin forms a good crust, turn over and cook
for 2 minutes. Remove the salmon from the pan and add the
tomatoes and cilantro. Cook for 2 minutes then add the water.
Bring the water to a boil, return the salmon steaks to the pan
and cook for 3 to 5 minutes or until cooked. Serve.
Herbed Salmon Steak
Makes: 2 servings

1 TEASPOON ROSEMARY
1 TEASPOON OREGANO
CRACKED
2 X SALMON STEAKS
2 LIME WEDGES
Makes: 4 servings
2 CLOVES GARLIC, CHOPPED

1//2 CUP RAW HONEY
3 TABLESPOONS LIME JUICE
4 X SALMON STEAKS
CRACKED
61
In a medium sized bowl combine the olive oil, rosemary, oregano

and cracked pepper. Rub the mixture on both sides of the salmon
steaks. Marinate for 5 minutes then grill the steaks for 4 minutes
on each side or until cooked.
Serve the salmon steaks with a wedge of lime together with your
preferred side.
Asian Style Salmon Steaks
1//2 CUP CILANTRO LEAVES, CHOPPED
g Preheat the grill to medium-high.
In a small saucepan combine the chopped cilantro,

garlic, raw honey and lime juice. Cook over medium
heat for 5 minutes or until simmering. Remove from the heat and
let the mixture cool.
In a small bowl season the salmon steaks with cracked pepper
and cover with the cooled cilantro marinade.
Preheat the grill to medium-high. Brush the grill with olive oil
and grill the salmon steaks for 4 minutes on each side or until
cooked. Rest the salmon steaks for a minute then serve.
Ham Steak In Peach Sauce
Makes: 2 servings

1 TEASPOON GROUND CLOVES
1//2 TEASPOON GROUND CARDAMOM
1//4 TEASPOON CINNAMON
2 X FRESH UNCURED HAM STEAKS
1//2 CUP RAW HONEY
1//2 CUP WATER
3 TABLESPOONS ORANGE JUICE
2 TABLESPOONS WHITE VINEGAR
2 FRESH PEACHES, PEELED, PITTED
AND SLICED
62
In a small bowl combine the ground pepper, cloves,

cardamom and cinnamon. Rub the mixture on the
ham steaks then marinate for 5 minutes.
Heat the olive oil in a large skillet over medium-high heat. Sear
the ham steaks for 5 to 8 minutes on each side or until well
done, turning once. Lower the heat to medium and add the
honey, water, orange juice and vinegar. Bring the sauce to a boil
and cook for 5 minutes. Add the peaches and cook for 2 to 3
minutes or until tender. Serve.
Makes: 4 servings
Grilled Halibut Steak With

Creamy Mustard Sauce
FOR THE CREAMY MUSTARD SAUCE:

1//3 CUP COCONUT MILK, CHILLED
2 TABLESPOONS HOMEMADE
MAYONNAISE
1 TABLESPOON HOMEMADE MUSTARD
2 TABLESPOONS FRESH DILL, FINELY
CHOPPED
4 X HALIBUT STEAKS
1 LEMON, CUT TO 8 WEDGES
63
In a small bowl combine the chilled coconut milk (creamy

part only, discard the liquid), mayonnaise, mustard and dill.
Preheat the grill to medium-high and brush the grill with olive oil.
Season the halibut steaks with ground pepper and wrap in aluminum
foil. Place on the grill for 5 to 8 minutes each side or until the fish has
started to flake. Rest the halibut steaks for 2 minutes and serve with
creamy mustard sauce and lemon wedges.
ISLAND STYLE
FRESH BREAKFASTS
Avocado Salad With

Roasted Sardines
Makes: 4 servings
FOR THE SARDINES:

1//4 CUP OLIVE OIL
1 CLOVE GARLIC, SLICED
2 TEASPOONS LEMON JUICE
1//4 TEASPOON CRACKED BLACK PEPPER
1 BIRD'S EYE CHILI, CHOPPED
1 BAY LEAF
8 FRESH SARDINES, HEADS AND
GUTS REMOVED
1 MEDIUM SWEET POTATO,
PEELED AND CHOPPED
2 AVOCADOS, PIT REMOVED
AND CHOPPED
2 CUPS ROMAINE LETTUCE, CHOPPED
4 TABLESPOONS MACADAMIA OIL
65

degrees Fahrenheit.
In a small bowl combine the olive oil, garlic, lemon juice, zest, black
pepper, chopped chilli and bay leaf.
In a small sauce pot, place the chopped sweet potato and cover with
water. Bring the water to a boil and lower to a simmer. Cook the sweet
potatoes until tender, then remove from the water.
While the sweet potato is cooking, wash the headless and gutted
sardines well then pat them dry with a paper towel. Brush the olive
oil mixture on the sardines then lay them on the baking tray. Place
the baking tray in the oven and roast the sardines for 5 to 8 minutes,
coating with more of the marinade after 3 minutes, until cooked.
In a medium sized bowl, mix together the sweet potato, chopped
avocados, romaine lettuce and walnuts, drizzle with the macadamia oil
and lemon juice and toss to combine. Divide the avocado salad onto
four plates and serve with the sardines.
Tuna Steaks With

Avocado Side
Makes: 2 servings
2 X TUNA STEAKS
2 TEASPOONS LIME JUICE
1//2 TEASPOON LIME ZEST
In a small bowl combine the lime juice, zest, ground pepper and olive
oil. Put the tuna steaks into the marinade and let them sit for 10
minutes. Put the steaks on the baking tray and place in the oven. Bake
for 8 to 12 minutes or until the tuna is cooked.

1 AVOCADO, PIT REMOVED AND SLICED
2 TABLESPOONS SCALLIONS, CHOPPED
1 SHALLOT, SLICED
66

degrees Fahrenheit.
In a small bowl combine the avocado, chopped scallions and shallot.

Divide the mixture onto two plates and serve with a tuna steak.
Makes: 2 servings
FOR THE VINAIGRETTE:

1 TEASPOON APPLE CIDER VINEGAR
1//2 TEASPOON RAW HONEY
CRACKED
1 ORANGE, PEELED AND CHOPPED

2 TABLESPOONS WALNUTS, CHOPPED
1//2 CUP ROMAINE LETTUCE, CHOPPED
1 CUP ROCKET, CHOPPED
2 TABLESPOONS MINT LEAVES,
CHOPPED
6 THIN SLICED SMOKED SALMON
67
Smoked Salmon With

Orange And Walnuts
d
In a small bowl whisk together the olive oil, apple cider

vinegar, raw honey and cracked pepper.
In a medium sized bowl mix together the orange, walnuts, romaine

lettuce, rocket and mint leaves. Add the vinaigrette and toss to
combine.
Divide the salad on each of the plates and top with the smoked salmon
to serve.
Stir-Fried Greens With

Crab Meat And Eggs
Makes: 2 servings

4 SLICES BACON, SLICED INTO STRIPS
1 SMALL WHITE ONION, THINLY
SLICED
1 CUP CABBAGE, SLICED THINLY
1 CUP SPINACH, ROUGHLY CHOPPED
1 CUP FRESH CRAB MEAT
2 LARGE EGGS
69
Heat a large skillet over medium-high heat and add the

coconut oil. Saut the bacon strips until golden brown. Add
the sliced onion and cook until tender. Add the sliced cabbage and
spinach and cook until the spinach has started to wilt. Add the crab
meat and cook for 2 minutes.
Make 2 pockets in the mixture and crack an egg into each then season
with ground pepper. Cover the skillet with a lid or aluminium foil and
cook for 5 minutes over medium heat until the eggs are set.
Divide the stir-fry into two bowls to serve.
Crab And Avocado

Good Morning Salad
Makes: 2 servings
1 CUP FRESH CRAB MEAT

1 TEASPOON OLIVE OIL
1 AVOCADO, PIT REMOVED
AND CHOPPED
2 TABLESPOONS RED ONION,
CHOPPED
1 TABLESPOON CILANTRO, CHOPPED
2 LIME WEDGES
70

degrees Fahrenheit.
Rub some olive oil on a non-stick baking tray and spread the crab meat
evenly on its surface. Bake the crab meat in the oven for 15 minutes
or until cooked, stirring half way through baking. Let it cool down
completely.
In a medium sized bowl combine the cooled crab meat, avocado,
onion, lime juice and ground pepper.
Use the avocado skins as a bowl. Divide the mixture into the avocado
skins and garnish with chopped cilantro. Serve with a wedge of lime on
the side.
Makes: 2 servings
Crab With Hazelnut And Pears
11//2 CUPS FRESH CRAB MEAT

1//4 CUP HAZELNUTS
2 TABLESPOONS RED ONION, MINCED
1//2 CUP CELERY, MINCED
1 RIPE PEAR, FINELY CHOPPED

Rub some olive oil on two small non-stick baking trays.

On one baking tray spread the crab meat evenly on the surface.
On the 2nd baking tray spread the hazelnuts on the surface.
Place the two baking trays in the oven and bake the crab meat
for 15 minutes or until cooked, stirring half way through baking.
Bake the hazelnuts for 5 to 10 minutes or until toasted. Let the
crab meat and hazelnuts cool down completely.
Coarsely chop the hazelnuts then place in a medium sized bowl
along with the crab meat. Add the minced onion, celery, chopped
pear, lemon juice and olive oil and toss gently until combined.
Divide the salad into two bowls and serve.
71
Pan Seared Scallops On

Guacamole Topped With
Crushed Bacon And Chili
Makes: 4 servings
FOR THE GUACAMOLE:

1 AVOCADO, PIT REMOVED
AND CHOPPED
1 SMALL RED ONION, FINELY
CHOPPED
1 SMALL TOMATO, SEEDS REMOVED
AND CHOPPED
1 SMALL CHILLI, STEMS AND SEEDS
REMOVED, FINELY CHOPPED
1 TEASPOON CILANTRO,
FINELY CHOPPED
1 TEASPOON LIME JUICE
6 SLICES BACON
12 SCALLOPS, ROE REMOVED
1//2 TEASPOON GROUND BLACK
PEPPER
1//2 LIME, WEDGES
72
Put the chopped avocado, onion, tomato, chili, cilantro

and lime juice in a bowl and mash the mixture until
smooth with a fork, then set aside.
Put a non-stick saut pan over medium heat and add the bacon.
Let the fat render from the bacon and cook until crisp. Put the
bacon on a plate lined with tissue paper to drain out most of the
oils then crush the crispy bacon into bits and set aside. Reserve
the bacon fat in the pan.
Return the saut pan to medium heat. Season the scallops with
ground pepper and place them in the pan. Sear each side for 30
seconds or until cooked.
Spread the guacamole on each plate and place 3 scallops on top,
then sprinkle with the crushed bacon. Serve with lime wedges.
Crab Cakes With

Grilled Pepper Sauce
Makes: 2 servings
FOR THE GRILLED PEPPER SAUCE:

1 LARGE RED CAPSICUM
FOR THE CRAB CAKES:
2 CUPS CRAB MEAT
1 TABLESPOON GREEN ONIONS,
CHOPPED
1 LARGE EGG
2 TEASPOONS MUSTARD
PEPPER
73
Grill the red capsicum until all of its skin is charred. Soak the capsicum
in an ice bath for 2 minutes and peel off the charred skin. Remove the
seeds, wash and pat dry using a paper towel. Put the capsicum in a
food processor and add the olive oil and lemon juice then process until
smooth then set aside.
In a medium sized bowl combine the crab meat, onion, coconut flour,
egg, mustard, lemon juice and black pepper. Using the palms of your
hands create four patties out of the crab cake mixture.
Put a non-stick saut pan over medium-high heat with the coconut oil.
Place the crab cakes in the pan and cook for 3 to 5 minutes each side
or until golden brown and cooked.
Serve the crab cakes while hot with the roasted pepper sauce.
Seafood Breakfast Stew
Makes: 4 servings

1 LARGE ONION, CHOPPED
1 TEASPOON GINGER, SLICED
1 CAN COCONUT MILK
1 CUP WATER
2 TABLESPOONS CUMIN
REMOVED AND CUT INTO STRIPS
2 HALIBUT OR MAHI-MAHI FILLETS, CUT
INTO STRIPS
12 FRESH PRAWNS, SHELLED AND
DEVEINED, HEADS AND TAILS INTACT
1//4 CUP CILANTRO, CHOPPED
74
Heat the coconut oil in a large skillet over mediumhigh heat and saut the onion, garlic and ginger until
aromatic.
Add the coconut milk, water and season with cumin. Cover and
let the liquid simmer for 3 minutes then add the bell pepper
and season with ground pepper and salt. Add the fish and mix
gently into the sauce, cover and cook for 3 minutes. Add the
prawns and cook until they begin to curl and turn orange. Stir
occasionally, until the seafood is cooked.
Serve while hot, garnished with chopped cilantro.
Pan Seared Tuna Steaks

With Grilled Aubergines
Makes: 2 servings
1 CUP SCALLIONS, THINLY SLICED

1 TABLESPOON GINGER, FINELY
GRATED
1//4 CUP APPLE CIDER VINEGAR
1//4 CUP SESAME OIL
Preheat the grill to medium-high. Grill the aubergines for 5 to 8

minutes on each side until tender.

PEPPER
Heat a non-stick frying pan over medium heat. Season the tuna steaks
with ground pepper and olive oil. Sear the tuna steaks for 4 to 6
minutes on each side until cooked, turning only once.
1 MEDIUM AUBERGINE, INCH

THICK, BIAS SLICED
Place a tuna steak on each serving plate and top with the scallion
mixture and the grilled aubergines to serve.
FOR THE TUNA STEAKS:

2 X TUNA STEAKS
PEPPER
76
In a medium sized bowl place the scallions, ginger, apple

cider vinegar, sesame oil and ground pepper and mix until
combined, then set aside.
Tropical Salad
Makes: 4 servings
1 MANGO, CHOPPED
1//2 HAWAIIAN PAPAYA, CHOPPED
1 AVOCADO, PIT REMOVED AND
CHOPPED
1 MEDIUM RED ONION, MINCED
1 TABLESPOON CILANTRO, CHOPPED
77
In a large bowl combine the chopped mango, papaya,

avocado, onion and cilantro. Season the salad with
lime juice, ground pepper and olive oil. Keep chilled until served.
THE SWEETER SIDE

OF WAKING UP
Blueberry Banana Pancakes
Makes: 4 servings
FOR THE TOPPING:

1 CUP FRESH BLUEBERRIES
1//2 CUP WATER
1 TABLESPOON RAW HONEY
FOR THE PANCAKES:
1//4 TEASPOON SALT
1 CUP COCONUT MILK
1 LARGE RIPE BANANA, MASHED
3 LARGE EGGS
2 TEASPOONS COCONUT OIL, LIQUID
80
Put the blueberries, water and honey in a small

sauce pot. Place the pot over medium heat and
simmer for 5 minutes or until the blueberries are very soft, then
set aside until needed.
In a medium sized bowl, combine the almond flour, coconut flour,
baking soda and salt.
In another medium sized bowl, whisk together the coconut milk,
mashed banana, eggs and honey. Add the mixture to the dry
ingredients and combine.
Heat 1 teaspoon of coconut oil in a frying pan over medium heat,
spread the oil all over the pan. Using a 1/3 cup measuring cup,
pour the batter into the pan. Flip the pancake over once the top
of the pancake is full of bubbles. Cook for around 2 to 3 minutes
each side and continue cooking the rest of the batter in the
remaining coconut oil.
Serve the pancakes with the blueberries.
Choco-Banana Crepes
Makes: 4 servings
FOR THE CREPES:

1 CUP ALMOND FLOUR
1//4 CUP RAW HONEY
3 LARGE EGGS, LIGHTLY BEATEN
1 CUP COCONUT CREAM
1//2 TEASPOON VANILLA EXTRACT
2 TEASPOONS COCONUT OIL
FOR THE CHOCOLATE SYRUP:

1 CUP 80% DARK CHOCOLATE,
CHOPPED
4 MEDIUM BANANAS, SLICED
81
In a medium sized bowl, add the almond flour, honey,

eggs, coconut cream and vanilla then whisk until
combined. The batter should be wet enough to drip from a
spoon, if not, adjust by adding a little water.
Combine the chocolate and coconut milk in a small ceramic bowl.
Heat the mixture in the microwave at medium power for 40
seconds. Stir to melt the chocolate then reheat in the microwave
for 30 seconds, stir again until smooth then set aside.
Heat a frying pan over medium heat and brush the pan with
coconut oil. Pour just enough batter to coat the surface of the
pan and swirl it around. Cook until set then flip over and cook for
1 minute. Cook the rest of the batter and set the crepes aside.
Spread the chocolate syrup on the surface of a crepe then add
sliced banana and fold the other side over. Repeat with the
remaining crepes, then serve.
Pumpkin Muffins
Makes: 6 servings
11//2 CUP PUMPKIN, CHOPPED

11//2 CUPS ALMOND FLOUR
1 1//3 TEASPOON BAKING SODA
2//3 TEASPOON CREAM OF TARTAR
1//2 TEASPOON GROUND CINNAMON
1//2 TEASPOON CARDAMOM
1//8 TEASPOON SALT
3 LARGE EGGS
1//4 CUP RAW HONEY
2 TEASPOONS ALMOND BUTTER
1 TABLESPOON ALMONDS, SLICED

Rub some olive oil into a 6 piece non-stick muffin tray and set
aside.
Put the chopped pumpkin in a small sauce pot and cover with
water. Cook over high heat until the pumpkin is tender. Drain
the water from the pot and mash the pumpkin through a very
fine sieve or use a food processor and process the pumpkin until
smooth.
In a medium sized bowl, mix together the almond flour, baking
soda, cream of tartar, cinnamon, cardamom and salt.
In another medium sized bowl, whisk together the eggs, honey,
almond butter and the pumpkin puree. Make a well in the center
of the dry ingredients and pour the wet mixture in. Fold in the
flour and mix until combined.
Divide the batter into the muffin trays and place in the oven.
Sprinkle the sliced almonds on top and bake for 25 minutes or
until cooked.
82
Fig And Raspberry Muffins
Makes: 10 to 12
2 CUPS ALMOND FLOUR

1 TEASPOON BAKING SODA
2 TEASPOONS CREAM OF TARTAR
3//4 CUP COCONUT SUGAR
1 TEASPOON CINNAMON
1 TEASPOON CARDAMOM
1 TEASPOON NUTMEG
20 PIECES RIPE FIGS, CHOPPED
RESERVE 3 WHOLE FIGS (CHOPPED)
FOR TOPPING
2 TABLESPOONS PECAN NUTS,
CHOPPED
1 CUP COCONUT MILK
84

Rub some olive oil on 2, 6 piece small non-stick muffin trays and
set aside.
In a large bowl, combine the almond flour, baking soda, cream of
tartar, coconut sugar, cinnamon, cardamom and nutmeg. Mix well
then toss the chopped figs and chopped pecans in the mixture.
In a medium sized bowl, combine the coconut milk, coconut oil
and eggs. Make a well in the center of the flour mixture and pour
in the wet ingredients. Fold in the flour and mix until combined.
Divide the batter into the muffin trays and top each with the
remaining chopped figs. Put the muffin tray into the oven and
bake for 25 minutes or until cooked and a knife comes out clean
when tested.
Let the muffins rest for 5 minutes after baking and serve warm.
Makes: 2 servings
Quick And Easy Plain Muffins

4 LARGE EGGS

1//4 TEASPOON SALT

Celsius/350 degrees Fahrenheit. Rub some olive oil
on a 6 piece small non-stick muffin tray and set aside.
In a medium sized bowl, whisk together the eggs, coconut milk,
salt and coconut flour. Divide the batter into the muffin tray and
place it in the oven. Bake for 20 minutes or until cooked and a
knife comes out clean when tested.
Let the muffins rest for 5 minutes after baking and serve warm
with almond butter or your favorite fruit preserve.
85
Baked Apple Doughnuts
Makes: 6 servings

2 TEASPOONS GROUND CINNAMON
3 LARGE EGGS
1//2 CUP APPLE SAUCE, UNSWEETENED

Rub some olive oil on a 6 piece doughnut tray and set aside.
In a medium sized bowl, mix together the almond flour, coconut
flour, baking soda and cinnamon.
In another medium sized bowl, mix together the eggs, honey,
coconut oil and apple sauce. Make a well in the center of the dry
ingredients and pour in the wet mixture. Fold in the flour until
combined. Divide the batter into the doughnut tray and place it
in the oven. Bake the doughnuts for 20 minutes or until cooked.
Let the doughnuts rest for 5 minutes before serving.
86
Makes: 6 servings

1 TEASPOON CINNAMON
1//4 TEASPOON NUTMEG
1//2 TEASPOON SALT
2 LARGE EGGS
11//2 TABLESPOONS COCONUT OIL,
LIQUID
2 TABLESPOONS APPLE SAUCE,
UNSWEETENED
2 TABLESPOONS APPLE CIDER,
WARMED
FOR THE CINNAMON CRUST:
1 TABLESPOON GROUND CINNAMON
87
Cinnamon Crusted Apple

Cider Doughnuts

degrees Fahrenheit.
Rub some olive oil on a 6 piece doughnut tray and set aside.
In a medium sized bowl, mix together the almond flour, coconut sugar,
cinnamon, nutmeg, baking soda, cream of tartar and salt.
In another medium sized bowl, mix together the eggs, coconut oil,
apple sauce, apple cider and coconut milk. Make a well at the center of
the dry ingredients and pour in the wet mixture. Fold in the flour until
combined. Divide the batter into the doughnut tray and place it in the
oven. Bake the doughnuts for 20 minutes or until cooked.
While the doughnuts are baking make the cinnamon crust. In a small
bowl, mix together the coconut sugar and cinnamon then set aside.
Dip the baked doughnuts one at a time into the cinnamon sugar while
warm, cool slightly before serving.
Zesty Lemon Scones
Makes: 6 scones
1 VANILLA BEAN POD

1//4 CUP HONEY
2 CUPS ALMOND FLOUR
2 LARGE EGGS
In a small bowl, scrape in the beans from the vanilla

pod and add the honey, lemon juice and lemon zest.
Mix well then add the eggs and beat until combined.
Preheat a fan-forced oven to 180 degrees Celsius/350 degrees

Fahrenheit.
Line a baking tray with baking paper and set aside.
In a large bowl combine the almond flour, baking soda, cream
of tartar and eggs. Put a well in the center and pour in the wet
mixture then mix until combined and a thick dough has formed.
Divide the dough into 6 portions, create a ball shape with the
palms of your hands then put on the baking paper and flatten
out, about of an inch thick.
Bake the scones for 10 to 15 minutes or until cooked. Let the
scones cool sightly before serving.
88
Apple Bread
Makes: 1 loaf
2 CUPS ALMOND FLOUR

1 TEASPOON CINNAMON
11//2 CUPS RED OR GREEN APPLES, CUT
INTO SMALL DICE
4 LARGE EGGS, SEPARATED
1//4 CUP RAW HONEY
1 SMALL BANANA, MASHED

Rub some olive oil on a 9 x 5 x 3 inch (23 x 13 x 8cm) non-stick

loaf pan and set aside.
In a large bowl, combine the almond flour, coconut flour and
cinnamon. Put one cup of the chopped apples into the bowl along
with the egg yolks, honey, mashed banana and vanilla, stir to
combine.
Using an electric mixer beat the egg whites until stiff peaks form.
Put the egg whites into the flour, fold gently until combined. Put
the batter into the loaf pan and top with the remaining chopped
apples.
Put the loaf pan in the oven and bake for 90 minutes or until a
knife comes out clean when tested. Let it rest and cool before
serving.
89
Banana Carrot Bread
Makes: 1 loaf

2 MEDIUM OVER RIPE BANANAS,
MASHED
1//2 CUP PITTED DATES, CHOPPED
1//2 CUP CARROTS, GRATED
1//4 CUP BLUEBERRIES
1//4 CUP DRIED DESICCATED COCONUT
91

degrees Fahrenheit.

In a large bowl combine the almond flour, baking soda, cream of
tartar and cinnamon.
In another large bowl, combine the eggs, coconut oil, mashed
bananas, dates, grated carrots and blueberries.
In a small bowl, combine the desiccated coconut and walnuts,
then add to the almond flour mixture. Make a well in the center
of the flour and pour in the wet mixture. Fold in the flour until
combined then put the batter into the loaf pan.
Place the loaf pan in the oven and bake for 40 minutes or until
a knife comes out clean when tested. Let it rest and cool slightly
before serving.
Banana Raisin Walnut Bread
Makes: 1 loaf

2 MEDIUM OVER RIPE BANANAS,
MASHED
1 CUP ALMOND FLOUR
1//2 TEASPOON SALT
1 TEASPOON CINNAMON
1//8 CUP RAISINS
92


In a medium sized bowl, combine the eggs, mashed bananas,
coconut oil and honey.
In a large bowl, combine the almond flour, coconut flour, baking
soda, salt, cinnamon raisins and chopped walnuts. Put a well in
the center and pour the wet ingredients in and fold into the flour
until combined.
Put the batter into the loaf pan, place in the oven and bake for
30 minutes or until a knife comes out clean when tested. Let the
bread rest and cool before serving.
Glazed Lemon Bread
Makes: 1 loaf

1//3 CUP MAPLE SYRUP
6 LARGE EGGS
1//4 CUP COCONUT OIL, MELTED
1//4 CUP LEMON JUICE
1 TEASPOON LEMON ZEST
1 VANILLA POD
1//4 TEASPOON SALT
FOR THE GLAZE:
2 TABLESPOONS RAW HONEY
2 TABLESPOONS COCONUT MILK
93

degrees Fahrenheit.

In a medium sized bowl, combine the coconut milk, maple syrup,
eggs, coconut oil, lemon juice and zest. Slice open the vanilla
pod and scrape off the beans. Put half of the beans into the egg
mixture and set the others aside for the glaze.
In another medium sized bowl, combine the coconut flour, baking
soda and salt. Make a well in the center of the flour and pour
in the wet ingredients, fold in the flour until combined. Put the
batter into the loaf pan and bake for 35 to 45 minutes or until a
knife comes out clean when tested.
While the lemon bread is baking place the remaining vanilla
beans, coconut oil, honey, coconut milk, lemon juice and zest in
a small sauce pot. Cook the mixture over medium heat until it
simmers, stirring regularly. Remove the pot from the heat and
cool.
Once the lemon loaf has baked and has cooled slightly, pour
the glaze over the top of the loaf. Chill the loaf for at least 30
minutes until the glaze is firm before serving.
Banana Porridge
Makes: 2 servings
1 CUP ALMONDS
1//4 CUP FLAXSEEDS
1 LARGE RIPE BANANA, MASHED
2 CUPS COCONUT MILK
1 TEASPOON CINNAMON
1//8 TEASPOON DRIED GINGER
POWDER
1//8 TEASPOON GROUND CLOVES
FOR THE TOPPING:

ANY FRUIT IN SEASON, CHOPPED
94
Place the almonds and flaxseeds in a food processor

and process until it turns into a fine meal. Transfer the
mixture to a medium sized sauce pot and mix it with the banana
and coconut milk. Season with cinnamon, ginger powder and
ground cloves. Cook until the porridge is thick, stirring regularly.
If the porridge seems to become too thick, add some water.
Serve the porridge in a bowl and drizzle with maple syrup and
top with sliced fruits in season.
Apple And Nut Crunch
Makes: 4 servings
3//4 CUP PECAN NUTS, CHOPPED

3//4 CUP HAZELNUTS, CHOPPED
3//4 CUP RAISINS
1//4 CUP ORANGE JUICE, FRESH
SQUEEZED
2 RED APPLES, CORED, CUT INTO
WEDGES AND SLICED THIN
1//2 TEASPOON GROUND CINNAMON
95
Put the pecans, hazelnuts and raisins in a food

processor and process until the nuts are coarsely
ground.
In a medium sized bowl combine the orange juice and honey.

Add the apples and ground nuts, gently toss until all the apples
and nuts are coated with the sauce. Divide the apples and nuts
into four bowls and serve with cinnamon.
Cranberry Granola
Makes: 2 to 4 servings
1//4 CUP GRATED COCONUT

1//2 CUP ALMONDS
1//2 CUP PISTACHIOS
1//4 CUP SESAME SEEDS
1//2 CUP DRIED CRANBERRIES

degrees Fahrenheit.
Place a sheet on baking paper on a baking tray and set aside.

In a small saut pan over medium heat, toast the grated coconut
until lightly browned. Put the toasted coconut in a medium sized
bowl and set aside.
Combine the almonds and pistachios in a food processor and
process until coarsely chopped. Put the mixture into the medium
sized bowl together with the sesame seeds and toasted coconut.
Add the coconut oil and maple syrup and toss until the granola
is coated. Put the mixture on the baking tray and bake for 10
minutes, stirring the mixture at least two times every 3 minutes.
Add the cranberries and bake for another 2 to 4 minutes or until
the granola is golden brown. Remove from the oven and place
the sheet of baking paper with the granola on a cooling tray, let
it cool down then place in the fridge to cool completely before
serving.
The granola keeps for around two weeks if kept in an airtight
container. Serve with almond milk, coconut milk or as is.
96
Makes: 4 servings
Chocolate Chip Pumpkin Pudding
2 CUPS COCONUT MILK

2 CUPS PUMPKIN, CHOPPED
1 RIPE BANANA
1//2 TEASPOON NUTMEG
1//4 CUP ALMONDS, COARSELY
GROUND
4 TEASPOON 70% DARK
CHOCOLATE CHIPS
97

Place 4 ramekins on a non-stick baking tray and set aside

Combine the coconut milk and chopped pumpkin in a small sauce
pot then put it over medium heat. Cook until the pumpkin is
tender. Place the banana, cinnamon and nutmeg in a blender and
blend until smooth. Pour the mixture into the ramekins. Garnish
the puddings with ground almonds and chocolate chips and place
in the oven.
Bake the puddings for 30 minutes or until the top has browned.
Let the puddings rest for 2 minutes before serving.
SMOOTHIES
Banana Ginger Smoothie
Makes: 2 servings
1 CUP ALMOND MILK

1 BANANA, CHOPPED
1//2 CUP STRAWBERRIES, CHOPPED
1 SMALL GINGER, PEELED AND
FINELY GRATED
1 TEASPOON CINNAMON
1 CUP ICE, CRUSHED
Makes: 2 servings
Very Berry Breakfast Smoothie
1 CUP ALMOND MILK

1//3 CUP BLUEBERRIES
1//3 CUP RASPBERRIES
1//3 CUP STRAWBERRIES
1 LARGE BANANA, CHOPPED
1 TABLESPOON FLAXSEEDS
1 CUP ICE, CRUSHED
99
Put the almond milk, banana, strawberries, ginger,

cinnamon and ice in a blender and blend until smooth.
Divide the smoothie into two tall glasses and serve.
Put the almond milk, blueberries, raspberries,

strawberries, banana, flaxseeds, walnuts and ice
in a blender and blend until smooth. Divide the smoothie into two
tall glasses and serve.
Makes: 2 servings
11//2 CUPS ALMOND MILK
3 TABLESPOONS COCOA POWDER
1 SMALL AVOCADO, PIT REMOVED
AND CHOPPED
1 LARGE BANANA, CHOPPED
1 TABLESPOON MACADAMIA
NUTS, CHOPPED
1 TABLESPOON WALNUTS, CHOPPED
2 TABLESPOONS 80% DARK
CHOCOLATE, SHAVED
2 MINT LEAVES FOR GARNISH
Makes: 2 servings
100
1 CUP STRAWBERRIES
1//2 CUP BLACKBERRIES
1 MEDIUM BANANA, CHOPPED
1 CUP ALMOND MILK
1 CUP ICE, CRUSHED
2 TABLESPOONS COCONUT
CREAM, CHILLED
4 CHERRIES, PITTED AND CHOPPED
2 TABLESPOONS 80% DARK
CHOCOLATE, SHAVED
Chocolate Smoothie
F
Put the almond milk, cocoa powder, avocado, banana,

macadamia, walnuts and raw honey in a blender and
blend until smooth. Divide the smoothie into two tall glasses and
garnish with shaved chocolate and a mint leaf each. Serve.
Black Forest Smoothie

l
Put the strawberries, blackberries, banana, almond

milk, vanilla extract and ice in a blender and blend
until smooth. Divide the smoothie into two tall glasses and top
each with one tablespoon of chilled coconut cream then garnish
with chopped cherries and shaved chocolate. Serve.
Makes: 2 servings
Southern Tropics Smoothie
1 RIPE MANGO, PEELED, PITTED

AND CHOPPED
2 CUPS COCONUT MILK
A DASH OF GROUND BLACK PEPPER
1 TEASPOON LIME ZEST
1 CUP ICE, CRUSHED
A DASH OF CINNAMON
Makes: 2 servings
102
1 CUP COCONUT MILK

1//4 CUP MINT LEAVES, CHOPPED
1 ORANGE, PEELED, SEGMENTED,
SEEDS REMOVED
1//2 CUP FRESH BLUEBERRIES
1 TABLESPOON GROUND FLAXSEEDS
1 CUP ICE, CRUSHED
2 MINT LEAVES FOR GARNISH
Put the mango, banana, coconut milk, ground pepper,

cardamom, lime juice, zest and ice in a blender and
blend until smooth. Divide the smoothie into two tall glasses and
garnish with cinnamon. Serve.
Green Minty Smoothie
Put the coconut milk, chopped mint leaves, orange,

blueberries, banana, flaxseeds, raw honey and ice in
a blender and blend until smooth. Divide the smoothie into two
tall glasses and garnish with a mint leaf. Serve.
Makes: 2 servings
11//2 CUP PUMPKIN, CHOPPED

1 CUP COCONUT MILK, CHILLED
1 MEDIUM BANANA
1//2 CUP APPLE JUICE
1 CUP ICE, CRUSHED
1//4 CUP PECANS, CRUSHED
103
Spiced Pumpkin Smoothie
Put the chopped pumpkin in a small sauce pot and

cover it with water. Cook the pumpkin over mediumhigh heat until the water boils. Lower the heat to a simmer and
cook until tender. Drain the pumpkin and immerse in an ice bath
to cool quickly. Remove from the water.
Reserve two tablespoons of the thick, chilled coconut milk for
garnish.
Put the cooked pumpkin, coconut milk, banana, apple juice,
cinnamon, cardamom and ice in a blender and blend until
smooth. Divide the smoothie into two tall glasses and garnish
with coconut milk and crushed pecans. Serve.
BREADS, SALADS
AND SAUCES FOR
THE MORNING
Breakfast Biscuit
Makes: 8 to 10

11//2 TABLESPOONS COCONUT OIL,
LIQUID
6 LARGE EGG WHITES
105

Line a baking tray with baking paper and set aside.

In a large bowl, combine the almond flour, coconut flour, baking
soda and cream of tartar until combined. Using a fork, combine
the coconut oil with the flour until the mixture forms a crumbly
dough.
In a medium sized bowl, beat the egg whites until very frothy.
Fold the egg whites into the flour until combined. Using a big
spoon, make mounds from the mixture on the baking tray then
flatten the top of the mounds to make the form of a biscuit. Put
the baking tray in the oven and bake for 15 to 20 minutes or
until golden brown.
Zucchini Bread
Makes: 1 loaf
1 CUP ALMOND FLOUR

1 TEASPOON CINNAMON
1//2 TEASPOON NUTMEG, GROUND
1//2 TEASPOON CARDAMOM, GROUND
1//4 TEASPOON CLOVES, GROUND
4 LARGE EGGS, SEPARATED
2 MEDIUM ZUCCHINI, PEELED AND
GRATED
1//2 CUP ALMOND BUTTER


In a medium sized bowl, combine the almond flour, baking soda,
cream of tartar, cinnamon, nutmeg, cardamom and cloves. Mix
together until combined.
Using an electric mixer beat the egg yolks until light and fluffy.
Add the zucchini, almond butter, and honey and beat well. Fold in
the almond flour mixture until combined.
In another electric mixer bowl and a clean whisk, beat the
egg whites until stiff peaks form. Temper the zucchini mixture
by adding a few scoops of the beaten egg whites. Fold to
incorporate. Then add more beaten egg whites into the mixture
and mix lightly until just combined or there are no longer beaten
egg whites visible.
Pour the batter into the loaf pan and bake for 45 to 50 minutes
or until a knife comes out clean when tested. Let the bread rest
and cool before serving.
106
Herbed Bread
Makes: 1 loaf
1 TABLESPOON DRIED BASIL

1 TEASPOON ROSEMARY
1//2 TEASPOON APPLE CIDER VINEGAR
107


Combine the dried basil and rosemary in a mortar and pound it
well, then put the pounded herbs in a medium sized bowl. Add
the almond flour, salt and baking soda and mix well.
In another medium sized bowl, mix together the beaten eggs,
apple cider vinegar and honey. Make a well at the center of the
flour and pour the wet ingredients in. Fold in the flour and mix
until just combined. Put the batter into the loaf pan and put it in
the oven. Bake for 45 to 55 minutes or until well browned and a
knife comes out clean when tested. Let the bread rest and cool
before serving.
Garlic Loaf
Makes: 1 loaf
1//4 CUP FLAX MEAL

3//4 CUP ARROWROOT POWDER
1//2 TEASPOON SALT
4 LARGE EGGS
1 TEASPOON HONEY
1 TEASPOON APPLE CIDER VINEGAR
1 TEASPOON GARLIC, MASHED
2 TABLESPOONS SESAME SEEDS
1//4 CUP SUNFLOWER SEEDS
108

Rub some olive oil on a 7.5 x 3.5 x 2.25 inch (19 x 8.9 x 5.7cm)
non-stick loaf pan and set aside.
In a medium sized bowl combine the flax meal, almond flour,
arrowroot powder, salt and baking soda.
Using an electric mixer beat the eggs until thick and foamy. Add
the honey, apple cider vinegar and garlic, and then fold in the
flour mixture. Beat together until just combined. Add the sesame
seeds and sunflower seeds. Pour the batter into the loaf pan and
put it in the oven. Bake for 40 minutes or until well browned and
a knife comes out clean when tested. Let the bread rest and cool
before serving.
Garlic Sticks
Makes: 6 servings
FOR THE BREAD:

1//2 TEASPOON SALT
2 LARGE EGGS
1//3 TABLESPOON COCONUT OIL
FOR THE GARLIC EGG WASH:

1 EGG YOLK
1 TEASPOON WATER
109


In a medium sized bowl mix together the almond flour, garlic
powder and salt.
Using an electric mixer beat the eggs until foamy then add the
coconut oil. Fold in the almond flour mixture and beat well. Add
1 tablespoon of coconut flour and mix in well. Let the mixture
soak up the coconut flour for around a minute then fold in the
remaining coconut flour, combine well.
Divide the mixture into 6 balls. Form the balls into sausage
shaped rolls and lay them on the baking tray. Place the baking
tray into the oven and bake for 10 minutes.
In a small bowl, beat together the egg yolk, water and mashed
garlic. Remove the baking tray from the oven and brush the
surface of the bread sticks with the mixture then return the
bread to the oven, for 3 to 5 minutes or until cooked through.
Let the garlic sticks cool before serving.
Avocado Salad
Makes: 2 servings
1 AVOCADO, PIT REMOVED AND DICED

1 LARGE TOMATO, SEEDS REMOVED
AND DICED
1 SMALL RED ONION, DICED
1 TEASPOON CORIANDER LEAVES,
CHOPPED
2 TEASPOONS LIME JUICE
110
In a medium sized bowl, toss together the diced

avocado, tomato, onion and chopped coriander. Drizzle
the olive oil and lime juice on top and season with pepper then
toss lightly.
Serve as sides for other dishes or divide the salad onto two
plates and serve.
Italian Mixed Green Salad
Makes: 4 servings
1 CUP ROMAINE LETTUCE, CHOPPED

1 CUP ARUGULA
1 CUP COSS LETTUCE
6 GREEN OLIVES, CHOPPED
6 BLACK OLIVES, CHOPPED
8 CHERRY TOMATOES, SLICED IN HALF
1 TEASPOON FRESH THYME
1//2 TEASPOON FRESH ROSEMARY
1//4 CUP BASIL LEAVES, ROUGHLY
CHOPPED
111
In a large bowl, mix together the romaine, arugula

and coss lettuce. Then add the green and black
olives, tomatoes, thyme, rosemary and basil. Drizzle with the
lemon juice and olive oil on top and season with ground pepper.
Toss well and divide the salad onto four plates.
Pomegranate And
Red Beets Salad
Makes: 2 to 4 servings
8 SMALL BEETROOTS
1 CUP ROCKET
1 CUP KALE, STEM REMOVED AND
LEAVES CHOPPED
1//4 CUP OLIVE OIL
2 RIPE POMEGRANATES, CUT IN HALF
2 TEASPOONS SUNFLOWER SEEDS
112
Put the beetroot in a medium sized sauce pan and

cover with water. Cook over high heat and bring
to a boil. Lower the heat to a simmer and let it cook for 15 to
20 minutes or until tender. Put the beets in an ice bath to cool
quickly. Peel and quarter the beets and put them in a medium
sized bowl. Add the rocket and kale to the bowl and gently toss.
In a small bowl combine the olive oil and lemon juice. Add the
dressing to the chilled salad and toss gently.
Divide the salad onto two plates and squeeze the pomegranate
seeds on top. Garnish with sunflower seeds. Serve.
Basil Pesto
1//4 CUP BASIL LEAVES, CHOPPED
1//4 CUP PARSLEY LEAVES, CHOPPED
1 TEASPOON PINE NUTS
Combine the basil, parsley, pine nuts, olive oil and

pepper in a food processor. Process the mixture until
combined. Keep the pesto chilled in sterilized sealed containers
until needed.
1//2 CUP RAW HONEY

1//4 CUP WATER
20 RIPE APRICOTS, PITTED AND
CHOPPED
113
Apricot Sauce
Put the honey, water, apricots and lemon juice

in a heavy sauce pan. Put the lid on and place it
over medium-high heat. Bring the sauce to simmering point then
remove the lid. Stir the sauce for 20 minutes until the apricots
begin breaking down. Reduce heat to a simmer and let it cook for
30 minutes, stirring regularly, until the sauce thickens. Remove
the sauce from the heat and puree it using a blender or a food
processor. Leave it to cool and store chilled in tightly covered
sterilized jars.
Peach Sauce
1//2 CUP RAW HONEY
1//2 CUP WATER
1 TEASPOON MUSTARD SEEDS,
POUNDED TO A PASTE
In a small saucepan combine the honey, water,

mustard paste, paprika, orange juice and vinegar.
Cook the sauce over medium-high heat until thick. Remove the
pot from the heat and add the peaches and set aside. Once cool,
keep the sauce chilled in an airtight container until needed.
3 TABLESPOONS ORANGE JUICE,

FRESH SQUEEZED
2 TABLESPOONS WHITE VINEGAR
4 LARGE FRESH PEACHES, PEELED,
PITTED AND FINELY DICED
1//3 CUP COCONUT MILK, CHILLED

2 TABLESPOONS HOMEMADE
MAYONNAISE
1 TABLESPOON HOMEMADE MUSTARD
2 TABLESPOONS FRESH DILL
115
Creamy Mustard Sauce

F
In a small bowl combine the chilled coconut milk
(creamy part only, discard the liquid), mayonnaise,
mustard and dill until combined. Keep chilled until serving.
Homemade Mustard
1//4 CUP BROWN MUSTARD SEEDS
1 CUP APPLE CIDER VINEGAR
3//4 CUP DRY MUSTARD
116
In a small bowl combine the brown mustard seeds

and apple cider vinegar. Let it sit for 3 hours and
process the mixture in a food processor until thick. Put the
mixture into a small sauce pot. Add the dry mustard, maple
syrup, salt and ground pepper and mix. Place the pot over
medium heat and whisk the mixture until it starts to bubble.
Let it simmer for 5 to 8 minutes, whisking regularly. When the
mustard is hot, transfer it into sterilized jars 1//2 inch of space
from the rim. Place the bottles in a water bath and cool it down.
Cover tightly with the lid and store in the fridge.
Red Currant Sauce
2 CUPS RED CURRANTS

1//2 CUP WATER
1//2 CUP HONEY
1 TABLESPOON APPLE CIDER VINEGAR
Combine the currants, water, honey and vinegar

in a medium sized sauce pot. Place the pot on
medium-high and cook until it boils. Reduce the heat to a simmer
and cook for 10 minutes or until the currants are very soft. Mash
the currants while cooking, using the back of a large wooden
spoon or a fork until the mixture is thick then remove from the
heat.
Strain the mixture and return the liquid into the pot. Put the pot
over medium-low heat and cook until the mixture is thick enough
to cover the back of a spoon. Remove from the heat and cool.
Store chilled in a tightly sealed container until needed.
117
Chocolate Hazelnut Spread

2 CUPS HAZELNUTS
1//4 CUP COCONUT OIL
2-3 TABLESPOONS COCOA POWDER

Place the nuts on a non-stick baking tray and place in the oven for
3 to 5 minutes or until roasted. Remove and leave to cool slightly.
Place the hazelnuts, honey, coconut oil and cocoa powder in a
food processor and process until a smooth paste forms.
Transfer the hazelnut spread into a sterilized container and keep
refrigerated.
2 TABLESPOONS BACON FAT

1//3 CUP SHIITAKE MUSHROOMS,
CHOPPED
1//3 CUP BUTTON MUSHROOMS,
CHOPPED
3//4 CUP BEEF BROTH
1 TEASPOON SEA SALT
1 TEASPOON GROUND BLACK PEPPER
118
Mushroom Gravy
Heat the skillet over medium high heat. Add the

bacon fat and saut the onion and garlic until tender
then add the mushrooms and mix well. Add the beef broth and
coconut milk and let it cook until the sauce has thickened slightly
then season it with salt and pepper. Transfer half of the mixture
in a blender and puree until smooth then return to the sauce in
the skillet and mix well. Serve.
CONTENTS
THE BIG BREAKFAST 4
Spinach Duck Egg Omelet Wrap 35
High Protein Breakfast 5
BLT Omelet Wrap 36
Smoked Salmon With Scrambled Eggs And Sweet Potato Rosti 7
Crustless Spinach And Mushroom Quiche 37
Lamb Sausage With Mashed Cauliflower And Roasted Butternut Squash 8
Grilled Quail Eggs In Pepper Cups With Mexican Style Beef 38
Fresh Mushroom And Pepper Omelet 9
Eggs Benedict With Prosciutto 39
Baked Sweet Potato And Zucchini Fritters With Sausages 10
Spicy Italian Sausage Frittata 40
Prosciutto And Poached Eggs With Sauerkraut 11
Spanish Scrambled Eggs 41
Roasted Sardine Platter 13
Ground Lamb And Eggplant Omelet 42
Tuna And Sweet Potato Bake 14
Baked Eggs And Sweet Potato Hash 43
Grilled Chicken Seaweed Rolls 15
Baked Eggs In Avocado With Tomato Salsa 44
Baked Chicken Breasts With Kale Slaw 16
Egg And Coconut Patties 45
Poached Chicken Medley 17
Veggie Quiche 46
Moroccan Curried Lamb In Zucchini Shells 19
Egg And Basil Pesto In Tomato Cups 47
Bacon And Spinach Scramble 20
Egg White Scramble With Spinach 48
Breakfast Wraps 21
Creamy Truffle Scrambled Eggs 48
Grilled Pepper Egg Omelet With Pesto And Prosciutto 22

Breakfast Chili 23
STEAKS 49
Meat Lovers Breakfast Meatloaf 24
Breakfast Steaks 50
Stuffed Pancakes 25
Skillet Steak 50
Grilled Chicken With Sweet Potato And Grapefruit Salad 26
Wasabi Steak And Eggs 51

Flank Steak Herbed Bread Sandwich 52
120
NOTHING BETTER THAN EGGS 27
Beef Liver Steak 54
Baked Sunnies 28
Bacon And Beef Liver Steak With Apricot Sauce 55
Baked Mushroom Sunnies 29
Venison Steak 57
Cajun Frittata 30
Grilled Turkey Steaks 57
Southern Style Breakfast Skillet 31
Lettuce Steak Wraps 58
Mini Bacon Omelet Muffins 33
Ostrich Steak With Sauted Mushrooms 59
Barbecue Chicken Egg Muffins 34
Peppered Salmon Steak 60
Herbed Salmon Steak 61
Banana Porridge 94
Asian Style Salmon Steaks 61
Apple And Nut Crunch 95
Ham Steak In Peach Sauce 62
Cranberry Granola 96
Grilled Halibut Steak With Creamy Mustard Sauce 63
Chocolate Chip Pumpkin Pudding 97
ISLAND STYLE FRESH BREAKFASTS 64
SMOOTHIES 98
Avocado Salad With Roasted Sardines 65
Banana Ginger Smoothie 99
Tuna Steaks With Avocado Side 66
Very Berry Breakfast Smoothie 99
Smoked Salmon With Orange And Walnuts 67
Chocolate Smoothie 100
Stir-Fried Greens With Crab Meat And Eggs 69
Black Forest Smoothie 100
Crab And Avocado Good Morning Salad 70
Southern Tropics Smoothie 102
Crab With Hazelnut And Pears 71
Green Minty Smoothie 102
Pan Seared Scallops On Guacamole Topped With Crushed Bacon And Chili 72
Spiced Pumpkin Smoothie 103
Crab Cakes With Grilled Pepper Sauce 73

Seafood Breakfast Stew 74
BREADS, SAL ADS AND SAUCES FOR THE MORNING 104
Pan Seared Tuna Steaks With Grilled Aubergines 76
Breakfast Biscuit 105
Tropical Salad 77
Zucchini Bread 106

Herbed Bread 107
Garlic Loaf 108
Blueberry Banana Pancakes 80
Garlic Sticks 109
Choco-Banana Crepes 81
Avocado Salad 110
Pumpkin Muffins 82
Italian Mixed Green Salad 111
Fig And Raspberry Muffins 84
Pomegranate And Red Beets Salad 112
Quick And Easy Plain Muffins 85
Basil Pesto 113
Baked Apple Doughnuts 86
Apricot Sauce 113
Cinnamon Crusted Apple Cider Doughnuts 87
Peach Sauce 115
Zesty Lemon Scones 88
Creamy Mustard Sauce 115
Apple Bread 89
Homemade Mustard 116
Banana Carrot Bread 91
Red Currant Sauce 117
Banana Raisin Walnut Bread 92
Chocolate Hazelnut Spread 118
Glazed Lemon Bread 93
Mushroom Gravy 118
121
THE SWEETER SIDE OF WAKING UP 79

Paleo Breakfast Cookbook

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Paleo Breakfast Cookbook

Uploaded by

Copyright:

Available Formats

COPYRIGHT NOTICE

COPYRIGHT (C) 2013. ALL RIGHTS RESERVED.

WWW.PALEOBREAKFASTRECIPES.COM RETAINS 100% RIGHTS TO THIS

IMPORTANT: THOSE WHO MIGHT BE AT RISK FROM THE EFFECTS

The Big Breakfast

27 Nothing Better Than Eggs

High Protein Breakfast

Heat a large skillet over medium-high heat. Put the

Smoked Salmon With

FOR THE SWEET POTATO ROSTI:

In a medium sized bowl combine the grated sweet

Lamb Sausage With Mashed

4 GRASS-FED LAMB SAUSAGES

Heat the coconut oil a large skillet over medium-high

Fresh Mushroom And

Lay the bacon in a line on a large skillet. Place the

Baked Sweet Potato

1 LARGE ZUCCHINI, PEELED AND

Preheat a fan-forced oven to 180 degrees Celsius/

Place a sheet of baking paper on two baking trays.

Prosciutto And Poached

In a small sauce pan, put just enough water to

Roasted Sardine Platter

2 MEDIUM SWEET POTATOES,

Preheat fan-forced oven to 180 degrees Celsius/350

Tuna And Sweet Potato Bake

2 TABLESPOONS COCONUT OIL

Preheat a fan-forced oven to 220 degrees

Rub some olive oil on 2 ramekins then place them on a small

Grilled Chicken Seaweed Rolls

2 X BONELESS CHICKEN BREAST FILLETS,

Preheat the grill to high.

In a medium sized bowl mix the sliced chicken breast fillets,

Baked Chicken Breasts

4 X BONELESS CHICKEN BREAST FILLETS

FOR THE KALE SLAW:

Preheat a fan-forced oven to 180 degrees Celsius/350

Poached Chicken Medley

FOR THE POACHING LIQUID:

Combine the onion, bay leaf and peppercorns in a

FOR THE CURRIED LAMB:

Moroccan Curried Lamb

Preheat a fan-forced oven to 180 degrees

Line a baking tray with baking paper.

Bacon And Spinach Scramble

Preheat a grill to medium heat.

In a medium sized bowl beat together the eggs, coconut milk

FOR THE GROUND BEEF FILLING:

Heat a medium sized skillet over medium heat. Add the

Grilled Pepper Egg Omelet

1 MEDIUM SIZED RED BELL PEPPER

Preheat the grill to high.

10 SLICES OF BACON, CHOPPED

Heat a medium sized soup pot over medium-high

Meat Lovers Breakfast

2 LARGE ONIONS, CHOPPED

Preheat a fan-forced oven to 180 degrees Celsius/350

FOR THE PANCAKES:

4 GRASS FED SAUSAGES, SLICED

2 TABLESPOONS COCONUT OIL

Continue with the remaining ingredients then serve.

1//4 TEASPOON SALT

In a medium sized bowl, mix together the almond

Grilled Chicken With Sweet