Paleo Breakfast Cookbook

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4 The Big Breakfast

27 Nothing Better Than Eggs

49 Steaks

64 Island Style Fresh Breakfasts

79 The Sweeter Side Of Waking Up

98 Smoothies

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THE BIG

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High Protein Breakfast

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

T

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.

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Smoked Salmon With

Scrambled Eggs And

Sweet Potato Rosti

FOR THE SWEET POTATO ROSTI:

2 SMALL SWEET POTATOES, PEELED AND GRATED 1 TABLESPOON COCONUT FLOUR

4 EGGS, BEATEN

1//8 TEASPOON GROUND BLACK PEPPER 2 TABLESPOONS COCONUT OIL

4 LARGE EGGS, BEATEN 1//4 CUP COCONUT MILK 4OZ (110 GRAMS) SMOKED

W

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

Makes: 2 servings

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8 Lamb Sausage With Mashed

Cauliflower And Roasted

Butternut Squash

4 GRASS-FED LAMB SAUSAGES

2 TABLESPOONS COCONUT OIL

FOR THE CAULIFLOWER AND BUTTERNUT SQUASH MASH:

4 CUPS CAULIFLOWER FLORETS, CHOPPED

2 CUPS BUTTERNUT SQUASH, CHOPPED 4 CLOVES GARLIC

1//4 CUP COCONUT MILK 1//4 TEASPOON NUTMEG,

FRESH GROUND

1//8 TEASPOON GROUND BLACK PEPPER

V

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.

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Fresh Mushroom And

Pepper Omelet

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

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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 medium-high heat. Sauté the garlic, garlic chives and onion until lightly browned. Add the mushrooms and peppers. Cook until tender. Remove the sautéed 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 sautéed veggies at the middle of the omelet and fold over the sides,

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10 Baked Sweet Potato

And Zucchini Fritters

With Sausages

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 1//2 TEASPOON GROUND BLACK PEPPER

6 GRASS FED SAUSAGES, SLICED 2 TABLESPOONS COCONUT OIL

Y

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. Sauté the sliced sausages and cook until browned then divide evenly onto four serving plates with the fritters.

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Prosciutto And Poached

Eggs With Sauerkraut

AS NEEDED WATER

1 TEASPOON WHITE VINEGAR 4 LARGE EGGS

1 TABLESPOON COCONUT OIL 4 SLICES PROSCIUTTO

1 CUP SAUERKRAUT

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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.

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Roasted Sardine Platter

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

T

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

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14 Tuna And Sweet Potato Bake

2 TABLESPOONS COCONUT OIL 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 1//8 TEASPOON GROUND BLACK PEPPER

2 EGG WHITES, BEATEN

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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. Sauté 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.

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Grilled Chicken Seaweed Rolls

2 X BONELESS CHICKEN BREAST FILLETS,

THINLY SLICED

1 TABLESPOON LEMON JUICE 1 TEASPOON ROSEMARY

1//2 TEASPOON GROUND BLACK PEPPER 2 TABLESPOONS OLIVE OIL

4-8 NORI SHEETS 2 TEASPOONS WASABI PASTE 8 PIECES ROMAINE LETTUCE 1 LARGE RED BELL PEPPER, SEEDS

REMOVED AND SLICED THINLY

R

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.

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16 Baked Chicken Breasts

With Kale Slaw

4 X BONELESS CHICKEN BREAST FILLETS 4 TABLESPOON LEMON PEPPER

1//4 CUP OLIVE OIL

FOR THE KALE SLAW:

1 CLOVE GARLIC, MASHED 1 TEASPOON MUSTARD 2 TABLESPOONS LEMON JUICE

4 LARGE KALE LEAVES, CENTER STALKS REMOVED, THINLY SLICED

2 HARD-BOILED EGG, PEELED AND EACH CUT INTO 4 WEDGES

S

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.

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Poached Chicken Medley

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 JALAPEÑO PEPPER, SEEDS REMOVED AND CHOPPED

1 TABLESPOON FRESH CILANTRO, CHOPPED 1 TABLESPOON LIME JUICE 1 SMALL RED ONION, MINCED

V

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 jalapeños, 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.

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Moroccan Curried Lamb

In Zucchini Shells

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

u

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. Sauté 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.

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20 Bacon And Spinach Scramble

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

R

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 sauté 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.

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Breakfast Wraps

FOR THE GROUND BEEF FILLING:

1 TABLESPOON OLIVE OIL 1 SMALL RED ONION, MINCED

2 CLOVES GARLIC, MINCED 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:

1 TABLESPOON OLIVE OIL 2 LARGE EGGS, BEATEN

V

Heat a medium sized skillet over medium heat. Add the olive oil and sauté 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 sauté 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.

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1 MEDIUM SIZED RED BELL PEPPER 2 TABLESPOONS COCONUT OIL

2 LARGE EGGS

2 TABLESPOONS BASIL PESTO 2 SLICES PROSCIUTTO

4 SLICES AVOCADO

S

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.

Makes: 2 servings

Grilled Pepper Egg Omelet

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Breakfast Chili

10 SLICES OF BACON, CHOPPED

1 LARGE ONION, MINCED 2 CLOVES GARLIC, MINCED 1 LB (450 GRAMS) GRASS FED

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

k

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 sauté 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.

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24 Meat Lovers Breakfast

Meatloaf

2 LARGE ONIONS, CHOPPED 1 SMALL RED BELL PEPPER, SEEDS

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 1 LB (450 GRAMS) GRASS FED

GROUND BEEF

FOR THE GLAZE:

1 TEASPOON TOMATO PASTE 1//2 CUP RAW HONEY

1//4 CUP WATER

1 TEASPOON WHITE VINEGAR

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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.

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Stuffed Pancakes

FOR THE PANCAKES:

11//4 CUP ALMOND FLOUR 1//4 CUP COCONUT FLOUR 1//2 TEASPOON BAKING SODA

1//4 TEASPOON SALT 2//3 CUP COCONUT MILK

2 LARGE EGGS

2 TEASPOONS COCONUT OIL, LIQUID 4 GRASS FED SAUSAGES, SLICED 2 TABLESPOONS COCONUT OIL

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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. Heat a frying pan over medium heat and add the coconut oil. Sauté 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.

Makes: 2 servings

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26 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 3 CLOVES GARLIC, MINCED 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 WALNUTS, CHOPPED 1//4 CUP GREEN ONIONS, FINELY

CHOPPED

h

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.

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NOTHING BETTER

THAN EGGS

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28 Baked Sunnies

1 CLOVE GARLIC 6 SLICES PROSCIUTTO

6 LARGE EGGS

1//8 TEASPOON (OR A DASH) BLACK PEPPER, GROUND

1//2 TEASPOON GARLIC CHIVES, MINCED

Z

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

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Baked Mushroom Sunnies

6 MEDIUM SIZED PORTOBELLO

MUSHROOMS 1 TABLESPOON OLIVE OIL 1 TABLESPOON BALSAMIC VINEGAR

1 CLOVE GARLIC, MASHED 6 MEDIUM SIZED EGGS 1//8 TEASPOON (OR A DASH)

BLACK PEPPER, GROUND 1//2 TEASPOON FRESH PARSLEY

LEAVES, MINCED

e

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

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30 Cajun Frittata

1 TABLESPOON OLIVE OIL

1 SMALL ONION, FINELY DICED 2 CLOVES GARLIC, MINCED 1 GREEN BELL PEPPER, CHOPPED 1 JALAPEÑO PEPPER, SEEDS REMOVED

AND CHOPPED 1 CUP TOMATOES, DICED 1 POUND (450 GRAMS) GRASS FED

LEAN GROUND BEEF 1//2 TEASPOON GROUND CUMIN 1//4 TEASPOON GROUND BLACK PEPPER

9 EGGS, BEATEN

l

Heat a medium sized cast-iron skillet over medium-high heat and add the olive oil. Sauté the onion and garlic until lightly browned. Add the chopped green bell peppers, jalapeños 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.

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Makes: 6 servings

Southern Style

Breakfast Skillet

2 TABLESPOONS OLIVE OIL 1 LARGE ONION, CHOPPED 12 GRASS FED SAUSAGES, SLICED 2 MEDIUM SWEET POTATO, PEELED

AND GRATED

1//4 CUP GREEN BELL PEPPERS, CHOPPED

1//4 TEASPOON GROUND BLACK PEPPER 1//2 TEASPOON CAYENNE PEPPER 1//2 TEASPOON DRIED OREGANO,

GROUND

6 LARGE EGGS, BEATEN

a

In a large cast iron skillet, heat the olive oil over medium-high heat. Sauté 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.

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Mini Bacon Omelet Muffins

6 PIECES BACON, SLICED IN HALF

1 TABLESPOON OLIVE OIL 1 LARGE ONION, MINCED 2 TABLESPOONS GREEN BELL

PEPPER, MINCED

1//8 TEASPOON GROUND BLACK PEPPER 3 LARGE EGG

1 TEASPOON FRESH PARSLEY, MINCED

d

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 sauté pan, heat the oil over medium heat. Sauté 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.

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34

1//2 POUND (230 GRAMS) GROUND CHICKEN

1//2 TEASPOON GARLIC POWDER 1 TEASPOON CHILI POWDER 1//4 TEASPOON GROUND CUMIN 1 TABLESPOON APPLE CIDER VINEGAR

1//4 CUP HONEY 1 TABLESPOON OLIVE OIL

6 LARGE EGGS, BEATEN 1 TABLESPOON SPRING ONIONS,

CHOPPED

n

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 sauté pan, heat the oil over medium heat. Sauté 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.

Makes: 4 servings

Barbecue Chicken

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Makes: 2 servings

Spinach Duck Egg

Omelet Wrap

1 TABLESPOON OLIVE OIL 1 SMALL ONION, MINCED

1 CLOVE GARLIC, MINCED 1 MEDIUM SIZED TOMATO, SEEDS

REMOVED AND CHOPPED 6 CUPS FRESH SPINACH LEAVES,

CHOPPED

1//8 TEASPOON GROUND BLACK PEPPER 4 DUCK EGGS, BEATEN

c

In a medium sized non-stick frying pan, heat the olive oil over medium-high heat. Sauté 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.

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36 BLT Omelet Wrap

6 PIECES BACON

4 LARGE EGGS, BEATEN 1 CUP ICEBERG LETTUCE, THINLY

SLICED

1 LARGE TOMATO, THINLY SLICED LENGTHWISE

Y

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.

Makes: 2 servings

(38)

Makes: 2 servings

Crustless Spinach And

Mushroom Quiche

1//4 CUP ONION, DICED 1//8 TEASPOON GARLIC POWDER 1//2 CUP FRESH BUTTON MUSHROOMS,

FINELY CHOPPED

1//2 CUP SPINACH, FINELY CHOPPED 4 LARGE EGGS

1//4 CUP COCONUT MILK 1//4 TEASPOON FRESHLY GROUND

BLACK PEPPER

i

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.

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38 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 1//2 TEASPOON GROUND CUMIN

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

p

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.

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

In a medium sized skillet over medium-high heat, sauté 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.

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Eggs Benedict With Prosciutto

FOR THE HOLLANDAISE SAUCE:

3 LARGE EGG YOLKS 1 TABLESPOON LEMON JUICE 1//2 CUP COCONUT OIL, LIQUID

1//2 TEASPOON SEA SALT 1//8 TEASPOON PAPRIKA

FOR THE POACHED EGGS:

AS NEEDED WATER

1 TABLESPOON WHITE VINEGAR 4 LARGE EGGS

t

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.

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40 Spicy Italian Sausage Frittata

3 TABLESPOONS COCONUT OIL, LIQUID

1 CLOVE GARLIC, MINCED 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

t

In a large cast iron skillet, heat the coconut oil over medium-high heat. Add the minced garlic and chili and sauté 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: 6 servings

(42)

Spanish Scrambled Eggs

2 TABLESPOONS OLIVE OIL 1 SMALL ONION, MINCED

1 CLOVE GARLIC, MINCED 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//2 TEASPOON PAPRIKA 1//4 TEASPOON OREGANO

Z

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.

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42

2 MEDIUM SIZED EGGPLANTS 1 TABLESPOON OLIVE OIL 1//2 CUP ONION, CHOPPED 2 CLOVES GARLIC, MINCED 1//2 POUND (230 GRAMS) GRASS FED

GROUND LEAN LAMB 2 TABLESPOONS TOMATO PASTE

1//4 CUP WATER

1//2 TEASPOON GROUND CUMIN 1//2 TEASPOON GROUND CORIANDER

2 TABLESPOONS COCONUT OIL 4 EGGS, BEATEN

e

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, sauté 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.

Makes: 2 servings

Ground Lamb And

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Makes: 4 servings

Baked Eggs And

Sweet Potato Hash

2 TABLESPOONS COCONUT OIL 1 ONION, MINCED 2 CLOVES GARLIC, MINCED 1 TABLESPOON JALAPEÑO, SEEDS

REMOVED AND MINCED 1 MEDIUM-LARGE SWEET POTATO,

PEELED AND GRATED 4 LARGE EGGS

n

Rub some olive oil inside 4 ramekins and set aside.

Heat the coconut oil in a medium sized sauté pan over medium-high heat. Sauté the onion, garlic and jalapeños 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.

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44 Makes: 2 servings

Baked Eggs In Avocado

With Tomato Salsa

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 1//8 TEASPOON BLACK PEPPERCORNS,

CRACKED

q

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.

(46)

Egg And Coconut Patties

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//8 TEASPOON GROUND BLACK PEPPER 2 TABLESPOONS COCONUT OIL, LIQUID

1 SMALL AVOCADO, PIT REMOVED AND SLICED

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 sauté 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.

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46 Veggie Quiche

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

5 LARGE EGGS, BEATEN

u

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 minutes before serving.

(48)

6 LARGE RIPE TOMATOES

FOR THE PESTO:

1//2 CUP BASIL LEAVES, WASHED 1 CLOVE GARLIC

1 TABLESPOON PINE NUTS 1//8 TEASPOON BLACK PEPPER,

GROUND

d

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 And Basil Pesto

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48 Egg White Scramble With Spinach

1 TABLESPOON COCONUT OIL 2 MEDIUM ONIONS, CHOPPED

2 CUPS SPINACH, CHOPPED 8 EGG WHITES, BEATEN

j

Put a non-stick sauté pan over medium heat and add the coconut oil. Sauté the chopped onions and spinach for 3 minutes or until the spinach has wilted.

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.

Makes: 2 servings

Creamy Truffle Scrambled Eggs

4 LARGE EGGS

1//8 TEASPOON GROUND WHITE PEPPER 1//2 TEASPOON TRUFFLE OIL 1 TABLESPOON COCONUT OIL A SMALL DASH OF TRUFFLE SHAVINGS

1//4 TEASPOON SPRING ONIONS, CHOPPED

w

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.

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(51)

50 Breakfast Steaks

2 X 3//4 INCH THICK BREAKFAST STEAKS 1//2 TEASPOON BLACK PEPPERCORN,

CRACKED 1 TEASPOON THYME 2 TABLESPOONS OLIVE OIL

q

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 minutes before serving.

Makes: 2 servings

Skillet Steak

1 TABLESPOON OLIVE OIL 2 X 3//4 INCH THICK BREAKFAST

STEAKS, DICED

1 MEDIUM GREEN BELL PEPPER, SEEDS REMOVED AND SLICED

1 MEDIUM SIZED ONION, SLICED 1//2 TEASPOON BLACK PEPPERCORNS,

CRACKED 1 SPRIG ROSEMARY

2 LARGE EGGS

k

Heat the oil in a large skillet and sauté 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.

(52)

Wasabi Steak And Eggs

1 TABLESPOON GARLIC, CRUSHED 1 TEASPOON WASABI POWDER

1//8 TEASPOON SEA SALT 1 TABLESPOON OLIVE OIL

2 X 3//4 INCH THICK BREAKFAST STEAKS 4 EGGS, BEATEN

Z

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.

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52

2 X FLANK STEAKS

1//8 TEASPOON GROUND BLACK PEPPER 1 TABLESPOON BROWN MUSTARD

3 TABLESPOONS OLIVE OIL 1 ONION, SLICED

4 SLICES HERBED BREAD, TOASTED

d

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 medium-high heat. Add the onion and sauté 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.

Makes: 2 servings

Flank Steak Herbed

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(55)

54 Beef Liver Steak

1 POUND (450 GRAMS) GRASS FED

BEEF LIVER

2 CLOVES GARLIC, MASHED 1 TABLESPOON LEMON JUICE 1//8 TEASPOON GROUND BLACK PEPPER

3 TABLESPOONS OLIVE OIL 1 LARGE ONION, SLICED INTO RINGS

u

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 ¼ 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 sauté 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.

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6 SLICES OF BACON 1 LARGE ONION, SLICED 2 CLOVES GARLIC, MASHED 1 POUND (450 GRAMS) GRASS FED

BEEF LIVER, SLICED 1 TEASPOON THYME

1//8 TEASPOON GROUND BLACK PEPPER 4 TO 8 TABLESPOONS APRICOT SAUCE

v

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, sauté 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.

Makes: 4 servings

Bacon And Beef Liver Steak

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Venison Steak

2 X VENISON STEAKS, 1//2 INCH THICK SLICES

1//4 TEASPOON GROUND ALLSPICE 2 TABLESPOONS OLIVE OIL

m

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.

Makes: 2 servings

Grilled Turkey Steaks

2 TABLESPOONS MUSTARD 1//4 CUP ORANGE JUICE

1 TEASPOON WORCESTERSHIRE SAUCE

u

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

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58 Lettuce Steak Wraps

1//2 LB (230 GRAMS) GRASS FED

SIRLOIN, TRUSSED

1 TABLESPOON GARLIC POWDER 1//8 TEASPOON GROUND BLACK PEPPER

1 TABLESPOON MUSTARD 1 TABLESPOON OLIVE OIL 4 LEAVES LOLO ROSSO LETTUCE 1//2 MEDIUM CUCUMBER, JULIENNED

1 LARGE TOMATO, SEEDS REMOVED AND DICED

1 SMALL RED ONION, THINLY SLICED

r

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-yourself-wrap or make-yourself-wrap up the steak with the veggies in a piece of lettuce.

Makes: 2 servings

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2 X OSTRICH STEAKS 2 TABLESPOONS COCONUT OIL

6 CLOVES GARLIC, OF SLICED 1 PUNNET BUTTON MUSHROOMS,

SLICED

1 LARGE ONION, SLICED 2 TABLESPOONS BALSAMIC VINEGAR 1//8 TEASPOON GROUND BLACK PEPPER

s

Heat the coconut oil on a medium sized skillet over medium-high heat and sauté 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 sauté 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 sautéed mushrooms and top with the garlic slices.

Makes: 2 servings

Ostrich Steak With

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60 Peppered Salmon Steak

1 TEASPOON GARLIC, MINCED 1 TABLESPOON LEMON JUICE

1 TEASPOON LEMON ZEST 1 TEASPOON BLACK PEPPERCORNS,

CRACKED

2 X SALMON STEAKS, SKIN ON 2 TABLESPOONS OLIVE OIL 1 CUP TOMATOES, CHOPPED

1 CUP CILANTRO, CHOPPED 1//4 CUP WATER

b

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 sauté 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.

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Herbed Salmon Steak

1 TEASPOON ROSEMARY 1 TEASPOON OREGANO

2 X SALMON STEAKS 2 LIME WEDGES

g

Preheat the grill to medium-high.

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.

Makes: 2 servings

Asian Style Salmon Steaks

1//2 CUP CILANTRO LEAVES, CHOPPED

2 CLOVES GARLIC, CHOPPED 1//2 CUP RAW HONEY

c

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.

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62 Ham Steak In Peach Sauce

1 TEASPOON GROUND CLOVES 1//2 TEASPOON GROUND CARDAMOM

1//4 TEASPOON CINNAMON 2 X FRESH UNCURED HAM STEAKS

1 TABLESPOON OLIVE OIL 1//2 CUP RAW HONEY

1//2 CUP WATER

3 TABLESPOONS ORANGE JUICE 2 TABLESPOONS WHITE VINEGAR 2 FRESH PEACHES, PEELED, PITTED

AND SLICED

d

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.

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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

d

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.

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ISLAND STYLE

(66)

Makes: 4 servings

Avocado Salad With

Roasted Sardines

FOR THE SARDINES:

1//4 CUP OLIVE OIL 1 CLOVE GARLIC, SLICED 2 TEASPOONS LEMON JUICE

1//8 TEASPOON LEMON ZEST 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

h

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

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66

2 X TUNA STEAKS 2 TEASPOONS LIME JUICE 1//2 TEASPOON LIME ZEST

1//8 TEASPOON GROUND BLACK PEPPER 1 TABLESPOON OLIVE OIL

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

1 SHALLOT, SLICED

f

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.

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

Tuna Steaks With

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Makes: 2 servings

Smoked Salmon With

Orange And Walnuts

FOR THE VINAIGRETTE:

2 TABLESPOONS OLIVE OIL 1 TEASPOON APPLE CIDER VINEGAR

1//2 TEASPOON RAW HONEY 1//8 TEASPOON BLACK PEPPERCORNS,

CRACKED

1 ORANGE, PEELED AND CHOPPED 2 TABLESPOONS WALNUTS, CHOPPED 1//2 CUP ROMAINE LETTUCE, CHOPPED

1 CUP ROCKET, CHOPPED

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.

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1 TABLESPOON COCONUT OIL 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

a

Heat a large skillet over medium-high heat and add the coconut oil. Sauté 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.

Makes: 2 servings

Stir-Fried Greens With

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70 Makes: 2 servings

Crab And Avocado

Good Morning Salad

1 CUP FRESH CRAB MEAT 1 TEASPOON OLIVE OIL 1 AVOCADO, PIT REMOVED

AND CHOPPED

2 TABLESPOONS RED ONION, CHOPPED

2 TABLESPOONS LIME JUICE 1//8 TEASPOON GROUND BLACK PEPPER

1 TABLESPOON CILANTRO, CHOPPED 2 LIME WEDGES

d

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.

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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 2 TABLESPOONS LEMON JUICE

b

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

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72 Pan Seared Scallops On

Guacamole Topped With

Crushed Bacon And Chili

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

V

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 sauté 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 sauté 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.

Makes: 4 servings

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FOR THE GRILLED PEPPER SAUCE:

1 LARGE RED CAPSICUM 1 TABLESPOON OLIVE OIL 1 TEASPOON LEMON JUICE

FOR THE CRAB CAKES:

2 CUPS CRAB MEAT

1 TABLESPOON GREEN ONIONS, CHOPPED

3 TABLESPOONS COCONUT FLOUR 1 LARGE EGG

2 TEASPOONS MUSTARD

q

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 sauté 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.

Makes: 2 servings

Crab Cakes With

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74 Seafood Breakfast Stew

1 TABLESPOON COCONUT OIL 1 LARGE ONION, CHOPPED

5 CLOVES GARLIC, MINCED 1 TEASPOON GINGER, SLICED

1 CAN COCONUT MILK 1 CUP WATER 2 TABLESPOONS CUMIN 1 SMALL RED BELL PEPPER, SEEDS REMOVED AND CUT INTO STRIPS 1//8 TEASPOON GROUND BLACK PEPPER

1//2 TEASPOON SEA SALT

2 HALIBUT OR MAHI-MAHI FILLETS, CUT INTO STRIPS

12 FRESH PRAWNS, SHELLED AND DEVEINED, HEADS AND TAILS INTACT

1//4 CUP CILANTRO, CHOPPED

j

Heat the coconut oil in a large skillet over medium-high heat and sauté 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.

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