Paleo Ketchup


  • 1 can (6 ounces) tomato paste
  • 2 tbsp vinegar or lemon juice (I use apple cider vinegar)
  • 1/4 tsp dry mustard
  • 1/3 cup water
  • 1/4 tsp cinnamon
  • 1/4 tsp salt
  • 1 pinch ground cloves
  • 1 pinch ground allspice
  • 1/8 tsp cayenne pepper, optional


  1. Simply combine all the ingredients in a bowl and whisk well to combine. Add a little water if you don’t want it very thick. Refrigerate overnight to let the flavors develop and enjoy!

Baked Apples


  • 4 large Granny Smith apples
  • 10-12 Dates or Figs
  • 1/4 cup raisins or dried cranberries
  • 1/3 cup chopped pecans
  • 1 tspn cinnamon
  • 1/3 tspn nutmeg
  • 1 tbsp Grand Marnier (if desired)


If your figs or dates are dried put them in 1 cup water, bring to a boil and simmer for 5 minutes. Drain the fruit and chop in small pieces. Add the raisins or cranberries, spices and nuts. Add 2 tablespoons of the liquid from the figs or the alcohol and 1 tablespoon of the liquid.

Core the apples. Stuff with the mixture. Bake in a small casserole dish for 30 minutes or until fork penetrates the side of the apple easily. For soft apples, cover with tin foil.

Colorful Quiche


  • 2 cups blanched almond flour
  • 1/2 tsp sea salt
  • 2 tbsp coconut oil
  • 1 egg

Mix flour and salt together by pulsing in a food processor a couple of times. Add the coconut oil and egg. Pulse to blend until the dough forms a ball. Spread the dough out evenly in in a pie plate leaving 1/3 inch from the rim.

Quiche filling:

  • 10 eggs
  • 1 orange pepper
  • 1 small/medium onion
  • 2 large mushrooms
  • 1/3 green pepper
  • 3 roma tomatoes
  • 3 slices of thick bacon or 1/4 lb sausage
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Dice and fry the bacon on medium heat. While the bacon is fryig dice the onion, mushroom and peppers. Add those to the bacon and saute until the onions and peppers are tender (almost carmalized). Set aside. Seed and dice the tomatoes.

Preheat oven to 350 degrees.

Mix eggs, splash of water and salt in the food processor until eggs are fully blended. Stir in the bacon and vegetable mix. Pour into pie shell.

Bake at 350 for 35-40 minute or until knife comes out clean.

Eggplant & Zucchini Lasagna


  • 1 lb grass-fed ground beef
  • 1 lb hot ground pork or sausage
  • 2 large egg plants, peeled
  • 2 large or 4 medium zucchini
  • 4-6 roma tomatoes, seeded and chopped
  • 2 medium carrots, thinly sliced
  • 1 can tomato paste
  • 1 large can diced tomatoes
  • 1/2 to 1 green pepper, chopped
  • 1 large yellow onion, chopped
  • 4-6 cloves garlic, minced
  • 3 tablespoons olive oil
  • fresh basil
  • fresh thyme
  • salt & pepper to taste


Pre heat oven to 350.  Slice the egg plant (peeled) and zucchini in 3/8 inch (long) slices.  Coat with olive oil, salt and pepper.  Roast in oven for 20 minutes.  An option is to slice sweet peppers and roast them with the egg plant and zucchini…yellow peppers add a bit of color.

While the veges are roasting prepare the sauce.  Brown the hamburger and sausage together.  Remove excess fat.  Add the carrots, onion, pepper and garlic to the meat.  Saute until the onions and peppers are tender.  Add the tomato paste and tomatoes.  Salt and pepper to taste.  Add the basil and thyme to taste.  You can use italian seasoning instead of the fresh spices.  The sauce should be thick, so simmer to reduce until it reaches the desired consistency.  It usually takes 20-30 minutes to finish the sauce.

In a large casserole pan coat the bottom with the sauce.  Layer the egg plant, sauce and zucchini in the pan.  Repeat. If desired, add a small amount (no more than 2-3 tablespoons) of crumbled goat cheese, sprinkled on the middle and top layers, to add a little zip.  Finish with a layer of sauce.

Bake in the oven on 350 for 30 minutes.

Serves 10-12

Curry Chicken & Sweet Potato Stew


  • 1 large purple onion
  • 3 stalks celery
  • 2 large carrots
  • 1 yellow bell pepper
  • 3 large sweet potatoes
  • 2 lbs boneless, skinless chick thighs or breasts
  • 2 tablespoons olive oil
  • 1-2 tablespoons curry powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 5 cups chicken broth
  • 1 can coconut milk


Chop onion, celery and carrots and set aside. Chop the yellow pepper and cube the sweet potatoes and set aside. To prepare the chicken you can leave the thighs whole or if using chicken breasts cut into thigh size pieces. You can also choose to cut the chicken into 2 inch cubes.

Heat olive oil over medium high heat. Cook chicken for 3 minutes on each side. Remove from pan and keep warm.

Saute the onions, celery and carrots in the olive oil for 5-7 minutes. You may need to add a bit more olive oil. Add the yellow pepper and sweet potatoes and saute for 3 more minutes.

Stir in the curry powder, salt and pepper. Stir in the chicken broth and chicken, bring to a boil, reduce heat and simmer covered for 10 minutes.

Stir in the coconut milk, simmer until the sweet potatoes reach the desired consistency, no more than 5-10 minutes.

Serves 6-8

Cindy’s Stew


  • 2 cups chicken broth
  • 1cup leeks chopped
  • 2cups cubed butternut squash
  • 1/2 red bell pepper chopped
  • 1/2 yellow bell pepper chopped
  • 1 cup cilantro
  • 10 slices of bacon cut into pieces
  • 2 whole chicken breasts cubed


  1. Fry bacon until crisp. Remove from stove.
  2. Cook cubed chicken in leftover bacon fat.
  3. Throw everything into your crockpot and cook on low 6-8 hours.
  4. Yum!!

Note: My good friend Cindy (who does not eat Paleo) invited me to dinner. Cindy read all about Paleo on the web knowing that is how I eat, and she came up with this recipe. I am addicted!! 🙂  Contributed by Dawn Fisher

Mini Turkey Meatloafs


  • 1 pound 93%-lean ground turkey
  • 1 medium zucchini, shredded or chopped finely
  • 1 cup finely chopped onion
  • 1 cup finely chopped red bell pepper
  • 1/3 cup chia seeds (or the Hemp Hearts from Costco!)
  • 1 large egg, lightly beaten
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • Feel free to add mushrooms or other veggies are good additions too!

1. Preheat oven to 400°F. Generously spray a nonstick muffin pan with olive oil cooking spray.
2. Gently mix turkey, zucchini, onion, bell pepper, egg, vinegar, mustard, other veggies, pepper
and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture
among the muffin cups.
3. Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the
center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes
before serving.

Makes 6 servings, 2 loaves each.

Contributed by Stina

Swiss Chard with Shallots


  • 1 tablespoon olive oil
  • 1 shallot, finely chopped
  • 1/8 teaspoon red pepper flakes
  • 2 bunches Swiss chard, rinsed well
  • 1 tablespoon apple cider vinegar


  1. Cut off and discard chard stems and any tough center ribs. Thinly slice leaves. Set aside.
  2. Heat oil in a large skillet over medium high heat. Add shallot and pepper flakes and cook, stirring often, until softened, about 2 minutes.
  3. Add chard and vinegar  and continue cooking, tossing often, until wilted and softened, 3 to 4 minutes more.

Adapted from:

Contributed by Stina

Stuffed Acorn Squash


  • 2 acorn squash
  • 1 pound specialty sausage (or ground turkey or beef)
  • 1 zucchini – diced
  • 1/2 onion – diced
  • 1/2 cup carrots – diced
  • 1/2 cup red bell pepper – diced
  • 1/2 cup diced tomatoes
  • Other optional veggies: spinach, cauliflower, mushrooms, etc.
  • 1 clove garlic – crushed
  • 1/2 tsp salt/pepper
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • Olive oil
  • 2 slices nitrate free bacon – cut into small pieces
  • 2 eggs
  • 1/2 cup almond meal
  • Other optional spices – to taste – depending on the type of meat (apple sausage might use nutmeg and cinnamon instead of the cumin and chili, or italian sausage might use oregano, basil, and rosemary)


  1. Cook bacon in pan until it gets lightly crispy.
  2. Add all veggies  except for tomatoes, garlic, and spices and saute until crisp done.
  3. Cut squash in half and scoop out seeds and gunk.  Brush with olive oil and dust with salt and pepper.  Pre-heat oven to 400 degrees F.  Bake Squash for 15 minutes cut side up.
  4. Mix bacon/ veggie mixture with remaining ingredients (including bacon grease!) in a large bowl and scoop into acorn squash.
  5. Bake for 45 minutes covered with aluminum foil.
  6. Remove aluminum foil and bake for an additional 15 minutes.

Based on

Pulled Pork and Beasty BBQ Sauce


  • 4 lbs. bone-in pork shoulder
  • 4 Tbsp smoked paprika
  • 2 Tbsp sea salt
  • 2 Tbsp chili powder
  • 2 Tbsp ground cumin
  • 1 Tbsp ground black pepper
  • 1 Tbsp dried oregano
  • 1 Tbsp ground white pepper
  • 2 tsp cayenne pepper
  • 1 full batch of Beasty BBQ Sauce


  1. Mix all of the ingredients above – except the pork shoulder and BBQ sauce – in a small mixing bowl. Mix well – this will be your spice rub.
  2. Massage the spice rub all over the meat in every crevice you can find.
  3. Wrap tightly in a double wrap of plastic wrap and refrigerate for at least 3 hours (preferably overnight). You can refrigerate for up to 3 days.
  4. Unwrap the roast and place it in your crock pot, adding 1/4 cup of water and turning it on low, cooking for 8-10 hours – until the meat is fork-tender.
  5. Transfer your roast to a cutting board and discard all the liquid in your crock pot.
  6. Pull the meat apart by tearing the meat into thin shreds with two forks or your fingers.
  7. Place all the shredded meat back in the crock pot and toss with a full batch of the Beasty BBQ Sauce and heat on low for 60 minutes until hot.
  8. Serve and enjoy.
Servings: 6-8
Prep time: 10 minutes
Cook time: 9-11 hours

BBQ Sauce:


  • 3 tomatoes, diced
  • 1 white onion, diced
  • 4 cloves of garlic, diced
  • 1 6-oz can of tomato paste
  • 1 cup beef stock
  • 2 Tbsp dijon mustard
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp extra virgin olive oil
  • 2 Tbsp sweet paprika
  • 1 tsp sea salt
  • 1 tsp cayenne
  • For sweetness, add 1 can diced pineapple
  1. Combine all ingredients above into a sauce pan and place on stove over medium heat, stirring frequently.
  2. Once the sauce starts to boil, reduce heat to low, cover, and simmer for 60 minutes.
  3. Once the sauce has simmered, turn off the heat and pour the sauce into a blender or food processor and run until you get a nice, smooth sauce consistency.
  4. Store in the refrigerator.
  5. Enjoy!
Makes 4 cups.
Prep time: 15 min.
Cook time: 60 min.

Adapted from the Civilized Caveman