PALEO DIET BREAKFAST COOKBOOK 37 DELICIOUS PALEO BREAKFAST RECIPES TO KICK START YOUR DAY

Transcription

1 PALEO DIET BREAKFAST COOKBOOK 37 DELICIOUS PALEO BREAKFAST RECIPES TO KICK START YOUR DAY

2 WHY YOU SHOULD READ THIS BOOK Are you tired of cereals and plain old toast for breakfast? Do you miss your bacon and eggs in the morning? This book provides some excellent Paleo recipes for quick and easy on the go people, to keep you on schedule in those very busy hours of the morning. Breakfast is the most important meal of the day and is often the first one to be missed as there is just no time to cook up a healthy and nutritious meal before work. Here you will find many quick and easy recipes that you can prepare well in advance and keep on hand so you can just grab them on the go on those very hectic mornings. In here you will find a great variety of sweet and savory breakfasts to choose from depending on your particular fancy that morning. You will learn that adhering to the Paleo lifestyle does not mean that you have to forego all the delicious breakfasts that you used to enjoy. And you will be able to keep the kids smiling with delicious Paleo style pancakes or waffles (and you too, because let s be honest, who doesn t enjoy a scrumptious waffle treat)! You will also find some great smoothie recipes for those who can t stomach something too solid first thing, or if you are simply trying to watch your calorie intake, these are packed full of all the vitamins and minerals essential to start off your day with a bang. When time isn t an issue, there are some tantalizing, hearty breakfast recipes that will keep your mornings interesting. You will go to bed at night excited about what you are going to whip up for breakfast. Let these recipes inspire you to create endless meals to suit your breakfast needs all the while sticking to Paleo principles. Unleash the Paleoite in you, think outside of the box and keep your breakfast taste buds in a frenzy! This Paleo Diet Breakfast Cookbook is a must have in your Paleo recipe arsenal. Beat those early morning blues by ordering today. Spice up your mornings with these 37 delicious breakfast recipes that will provide the kick start you need to your day. Nothing beats a good hearty breakfast first thing in the morning, so click BUY now and you will receive a FREE mini Paleo Style Snack Recipe Book containing 10 simple and exciting snack recipes to keep your Paleo day going great!

3 COPYRIGHT AND DISCLAIMER, Scott Colby, 2013 No part of this ebook may be reproduced, stored or transmitted in any form or by any means, including mechanical, or electronic, without prior written permission of the author. While this author has made every effort to endure that the ideas, guidelines and information presented in this ebook are safe, they should be used at the reader's discretion. The author cannot be held responsible for any personal or commercial damage arising from the application or misinterpretation of information presented herein. All Rights Reserved

4 TABLE OF CONTENTS Introduction Amazing Egg Muffins Apple n Cinnamon Snack Bars Asparagus Omlette Baked Apple and Pear Pancake Breakfast Booster Smoothie Breakfast Crepe Breakfast Soup Breakfast Stir-Fry Caveman Crunch Paleo-Style Muesli Cinnamon Raisin Bread Creamy Egg and Mushrooms Crust-less Breakfast Quiche Eggy Casserole Fantastic Fruit Salad Fried Chocolate Banana Cakes Fruity Scones Honey Cinnamon Crepes OMG So Easy Omelet Paleo Breakfast Burrito Paleo Breakfast Pizza Paleo Oatmeal Paleo Slow Cooker Sweet and Spicy Mish Mash Hash Paleo Style Biscuit Paleo Style Waffles Perfect Cinnamon Paleo Rolls Poached Haddock and Egg Power-Up Fruit Bars Primal Porridge Protein Packed Pumpkin Pancakes Soufflé ala Pumpkin

5 Special Salmon Omlettes Spicy Scramble Sunrise Traditional Breakfast Sunshine Surprise Smoothie Surprise Bacon Hash Sweet Potato Hashbrowns Wake up Smoothie Conclusion

6 INTRODUCTION What is the Paleo Diet? The Paleo Diet is based on the premise of eating foods that our bodies are genetically designed for, therefore making it the healthiest way to eat. Scientists have revealed that following a diet similar to that of our Paleolithic ancestors is the way to go if we want to avoid getting sick. These are hefty claims is there any evidence to back it up? Actually, yes. Research into ancient hunter-gatherer societies has revealed very little documented evidence of illness. As there were no medicines, doctors and hospitals 2 million years ago, researchers were led to conclude that diet had to play a major role in the good health characteristic of that time. Interestingly enough, modern hunter-gatherer societies who follow a very similar diet to our ancient ancestors back up these trends. There are still a few of these nomadic societies that exist in the modern world today and they too are largely disease and illness free. This lends great credibility to the Paleo way of life. Furthermore, eating how we were biologically intended to has the obvious outcomes of leaner, stronger healthier bodies. The cavemen were fit, strong, healthy and muscular. They could chase herds of prey for miles and then still have enough energy and stamina to bring the kill back home for their families. Fast forward 2 million years and man is unfit, overweight and riddled with disease. So what happened? Well in a nutshell, the agricultural revolution happened. Approximately 10,000 years ago the human race began farming in earnest. Livestock and their byproducts began to be reared as an ongoing food source and development started progressing in terms of processing and refining these products into other products. As farming boomed so did agriculture. Wheat was processed into breads and people started discovering that certain products had many uses. As the population grew, the need to hurry natural processes along became urgent and livestock started receiving hormones to make them grow and antibiotics to keep them from getting sick. Crops getting destroyed by infestations of bugs and the like saw the development of pesticides and chemical sprays to repel them. Trace elements of all of these poisons remained in the products and indirectly ended up being consumed by humans. When scientists traced the origins of what has been dubbed lifestyle diseases, they saw that the incidence of these diseases began increasing exponentially from the time agriculture and farming became booming industries. Fast forward still further to today and we are stuffing our bodies full of artificial additives, preservatives, colorants and chemicals with the burgeoning business of fast food. Fast food chains and convenience pre-packaged foods have become all the rage due to our busy and harassed lifestyles, but at what cost? It is making us sick! In recent years the reported cases of lifestyle diseases has sky rocketed off the charts. Why are we continuing to eat what our bodies don t need? As my mom always says, Don t live to eat, rather eat to live! So folks, it s time to ditch the modern day refined foods and go back to our roots. The basic principles of the Paleo Diet are that it s ok to eat lean proteins, vegetables, fruit, good fats, seafood, nuts and seeds. A good rule of thumb is that anything that

7 does not require cooking to be deemed edible is acceptable to eat. Foods to be avoided are grains, legumes, dairy, starches, alcohol, processed food and sugars. I m not telling you anything new here we all know the things that are bad for us, but now you know why they are bad - our bodies are simply just not designed to process and digest these foods. Eating the Paleo way provides us with the necessary vitamins and minerals and supports healthy muscle, bone and brain development and also helps to prevent many degenerative lifestyle diseases such as cancer, obesity, heart disease, diabetes, Alzheimer s, Parkinson s, infertility and depression. If you adopt this lifestyle you will reap the rewards. In addition to sorting out many of our major modern health concerns, some of the other benefits that you can expect to enjoy on Paleo include the burning of stored fat, having stable blood sugar levels, your body being stimulated to produce its own natural anti-inflammatory agents, a reduction in allergies, an increase in energy levels, improved sleeping patterns, clear skin and healthy teeth. It s a no brainer, Go Paleo and you won t look back!

8 BREAKFAST RECIPES Amazing Eggy Muffins: Yields: 12 Servings (Nutrition Facts per Serving: Serving Size: 1 Muffin; Calories: 188; Total Fat: 13.5g; Cholesterol: 187mg; Sodium: 545mg; Carbohydrates: 2.4g; Protein: 14.2g) 12 bacon rashers 12 eggs 12 tomato slices ½ cup green pepper - chopped ½ cup onions chopped 6 mushrooms sliced 1 tablespoon garlic powder 1 tablespoon parsley chopped 1 tablespoon paprika Olive oil for greasing Preheat the oven to 350 o F. Grease a muffin tin with a little olive oil. Place one rasher of bacon around the rim of each muffin hole. Take the tomato slices and lay them on the bottom of each muffin cup. Next layer some mushroom slices and sprinkle some chopped green pepper and onions on top. Season with some garlic powder and parsley. Lastly crack one egg into each muffin hole taking care not to break the yolks and sprinkle the eggs with a pinch of paprika. Place the muffin tray in the oven and bake until the eggs are set to your liking. Remove from the oven and allow to cool slightly before removing from the pan. Serve immediately and enjoy!

9 Apple n Cinnamon Snack Bars: Yields: 6 Servings (Nutrition Facts per Snack Bar: Serving Size: 129g; Calories: 227; Total Fat: 14.9g; Cholesterol: 55mg; Sodium: 183mg; Carbohydrates: 22.7g; Protein: 3.3g) 2 eggs ¾ cup almond flour ½ cup coconut flour ¼ cup coconut oil melted 2 tablespoons raw honey 2 teaspoons flax meal 1 teaspoon vanilla extract ½ teaspoon ground cinnamon ½ teaspoon baking soda For the Filling: 3 apples peeled, cored and cubed 2 tablespoons water 2 tablespoons cinnamon 2 tablespoons arrowroot powder 2 teaspoons raw honey Preheat the oven to 350 F and line a baking sheet with parchment paper. Place all the filling ingredients into a large pot and cook for 15 minutes over a medium-high heat. When the apples are tender pour the cooked filling into the blender and puree the mixture, then set it aside to cool. Combine the almond flour, coconut flour, flax meal, cinnamon and baking soda in a medium sized bowl. Place the egg, coconut oil, honey and vanilla extract in another bowl and mix well. Mix the wet ingredients into the dry ingredients and stir until it forms dough. Cut the dough in half and roll each half into a ball, cover in cling film and refrigerate for half an hour. Take the dough out the fridge and place it in-between two pieces of parchment paper, then roll it out with a rolling pin to a ¼ inch thickness. Cut the dough into rectangles. Then cut each rectangle into 5 smaller rectangles. Place 5 of the smaller rectangles onto the lined baking sheet and spoon a tablespoon of the filling into the center of the rectangles. Use the remaining 5 rectangles to place over the the filling and gently press down around the edges to seal. Place in the oven and bake bars for 15 minutes. Remove from oven when golden brown and allow to cool before eating.

10 Asparagus Omlette: Yields: 2 Servings (Nutrition Facts per Serving: Serving Size: 235g; Calories: 147; Total Fat: 1.5g; Cholesterol: 0mg; Sodium: 551mg; Carbohydrates: 5.2g; Protein: 16.6g) 8 egg whites ½ lb. asparagus trimmed ½ teaspoon olive oil ½ teaspoon black pepper Pour four cups of water into a medium sized saucepan and bring to the boil. Place the asparagus into a sieve and put it on top of the saucepan and steam the asparagus till tender with a slight crunch. Remove the asparagus and season with pepper. Whisk the egg whites until they are light and frothy. Heat the olive oil in a non-stick frying pan over a medium heat. Pour the eggs into the frying pan. Cook until the bottom is set, then flip. Place the steamed asparagus on one side of the omelet. When the bottom side is cooked fold the omelet in half to make a half moon shape. Take it out the pan, cut in half and serve. Enjoy!

11 Baked Apple and Pear Pancake: Yields: 10 Servings (Nutrition Facts per Serving: Serving Size: 185g; Calories: 416; Total Fat: 32.7g; Cholesterol: 196mg; Sodium: 234mg; Carbohydrates: 22.5g; Protein: 9.5g) 12 eggs 2 apples - peeled and sliced 1 pear peeled and sliced 2 cups almond milk ½ cup coconut flour ⅓ cup coconut oil, melted ¼ cup coconut oil ¼ cup honey 1 tablespoon honey 1 tablespoon vanilla extract 1 teaspoon baking soda 1 teaspoon nutmeg 1 teaspoon cinnamon ⅛ Teaspoon nutmeg Preheat the oven to 425 o F. Put all the dry ingredients (coconut flour, 1/8 teaspoon nutmeg, and the baking soda) into a small bowl and whisk all the wet ingredients (eggs, almond milk, 1/3 cup coconut oil, vanilla extract and 1 tablespoon of honey) together in another bowl. Mix the dry ingredients into the wet ingredients and set aside. Heat ¼ cup coconut oil and ¼ cup honey in a small frying pan. Stir in the cinnamon and nutmeg and cook for about a minute. Pour the honey mixture into a baking pan. Spread the apple and pear slices in the baking pan in an even layer. Carefully pour the egg mixture into the baking pan over the apples and pears. Bake in the oven for 20 minutes before reducing the heat to 375 o F and bake for a further 20 minutes. Cut into ten portions and serve. YUMMY!

12 Breakfast Booster Smoothie: Yields: 2 Servings (Nutrition Facts per Serving: Serving Size: 275g; Calories: 208; Total Fat: 5.8g; Cholesterol: 164mg; Sodium: 195mg; Carbohydrates: 26g; Protein: 18.3g) 2 eggs 1 banana peeled and frozen 1 ½ cups coconut water 1 cup blueberries 1 cup of spinach 1 tablespoon ground flax seed ½ teaspoon ground ginger ½ teaspoon cinnamon Bring a pot of water to the boil gently place the 2 eggs into the water and cook for about 5 minutes so the eggs are still soft. Remove from heat and allow to cool. Place all the ingredients and soft boiled eggs into a blender. Blend on a high speed until the mixture is smooth. Pour into a glass and serve. An awesome start to your day!

13 Breakfast Crepe Yields: 10 Servings (Nutrition Facts per Filled Crepe: Serving Size: 203g; Calories: 276; Total Fat: 18.7g; Cholesterol: 20mg; Sodium: 370mg; Carbohydrates: 17.2g; Protein: 10g) 10 bacon rashers - chopped 10 eggs 1 per crepe 1 tablespoon Italian herbs Ingredients for the Crepes: 2 cups almond flour 1 cup water 1 cup coconut milk 1 egg 1 tablespoon coconut oil - melted 5 tablespoons raw honey 2 teaspoons cinnamon Cook the chopped bacon in a frying pan until crispy. To make the crepes blend together the egg, water, honey and coconut milk in a blender. Add the almond flour, pour in the melted coconut oil and blend together until well combined. Scrape the sides with a spatula and blend for a further 5 seconds. Set the batter aside and heat a non-stick pan with a drizzle of melted coconut oil on a high heat. Pour a quarter of a cup of batter into the pan and slightly tilt the pan until the batter covers the bottom of the pan. When the crepe is no longer wet and the edges are lifting easily flip the crepe and cook the other side until golden brown. Just after you flip the crepe break an egg on to the centre of the crepe. When egg starts to set sprinkle some of the cooked bacon on top of the egg. When the bottom of the crepe and egg is cooked fold the crepe from the edge to the center from all four sides. Place the crepe parcel on a plate and sprinkle the Italian herbs over. Delicious!

14 Breakfast Soup: Yields: 4 Servings (Nutrition Facts per Serving: Serving Size: 467g; Calories: 985; Total Fat: 58.7g; Cholesterol: 390mg; Sodium: 1,468; Carbohydrates: 84.5g; Protein: 35.7g) 1 lb. ground pork ½ lb. bacon cooked and chopped 8 eggs hardboiled and cut into quarters 1 onion chopped 4 garlic cloves minced 3 cups vegetable stock preferably homemade or organic 2 cups tomatoes diced 1 cup coconut milk 1 cup mushrooms sliced ¼ cup celery finely diced ¼ cup chives chopped (garnish) 2 tablespoons olive oil 2 tablespoons tomato paste 1 teaspoon dried thyme 1 teaspoon dried oregano ½ teaspoon red pepper flake Heat up the olive oil in a non-stick pan and gently sauté the onions and garlic until translucent, then add the pork and cook until it just begins to brown. Transfer this mixture to the slow cooker. Add the rest of the ingredients except for the coconut milk, eggs and chives and mix everything together well. Cook on low for 8 hours (overnight). When you wake in the morning, add the coconut milk and allow to cook for a further 30 minutes. When the cooking time is up, throw in the hard boiled eggs and stir gently. Serve hot with freshly chopped chives. A belly warming start to your day!

15 Breakfast Stir-Fry: Yields: 2 Servings (Nutrition Facts per Serving: Serving Size: 574g; Calories: 700; Total Fat: 42.4g; Cholesterol: 110mg; Sodium: 2,360mg; Carbohydrates: 37.5g; Protein: 44.5g) 8 rashers bacon diced 2 pork sausages cooked and sliced 1 small onion julienned 1 large zucchini julienned 1 medium sweet potato peeled and julienned 2 carrots peeled and julienned 8 asparagus spears ends trimmed Heat a non-stick pan over a medium heat. Add the diced bacon and fry gently until cooked. Remove the bacon from the pan and set aside. Now add the onion, carrots and sweet potato to the bacon fat and sauté over a medium heat until the onion is translucent and the veggies soften. This should take around 15 minutes. Be sure to stir often so mixture doesn t stick. Now add the zucchini and the asparagus and cook for a few minutes longer. Be careful not to overcook or cook on too high a heat as the vegetables will turn mushy. Throw your bacon bits back in the pan along with the sausage slices for the last few minutes of cooking time to heat it through. Serve straight away and devour!

16 Caveman Crunch Paleo-Style Muesli: Yields: 6 Servings (Nutrition Facts per Serving: Serving Size: 175g; Calories: 782; Total Fat: 61g; Cholesterol: 44mg; Sodium: 30mg; Carbohydrates: 52.3g; Protein: 19g) 1 cup shredded coconut 1 cup sunflower seeds 1 cup pumpkin seeds 1 cup whole almonds 1 cup sliced almonds ½ cup raisins ½ cup dried apricots roughly chopped ½ cup raw honey ½ cup ghee ¼ cup dried cranberries ¼ cup sesame seeds ¼ cup walnuts ¼ cup pecans 2 egg whites 3 teaspoons cinnamon ½ teaspoon nutmeg Preheat the oven to 400 o F and lightly grease a baking tray. Place the whole almonds, pecans, walnuts, half the pumpkin seeds and half the sunflower seeds into a food processor. Pulse them until they are finely chopped. Remove the mixture from the food processor and place in a big bowl. Add the rest of the sunflower seeds, pumpkin seeds, sesame seeds, sliced almonds, coconut, raisins, apricots and cranberries. Give it a good stir to mix everything up. Over a medium heat on the stove, melt the ghee and honey together and drizzle over the muesli mixture. Pour on the egg whites and mix well. Lastly add the cinnamon and nutmeg. Spread the mixture out on the baking tray and bake for 20 minutes, stirring every 5 minutes. Once cooked and crunchy, remove from the oven and allow to cool slightly. Serve with almond milk or coconut milk.

17 Cinnamon Raisin Bread: Yields: 10 Servings (Nutrition Facts per Serving: Serving Size: 66g; Calories: 165; Total Fat: 10.5g; Cholesterol: 82mg; Sodium: 203mg; Carbohydrates: 15.3g; Protein: 4.3g) 5 eggs 2 cups of almond flour ½ cup of raisins ¼ cup of coconut oil melted ¼ cup of honey 2 tablespoons of ground cinnamon 2 teaspoons of vanilla extract 1 teaspoon of baking soda Preheat the oven to 350 F and line a bread pan with some parchment paper covering the sides too. In a medium sized bowl combine the flour, cinnamon and baking soda. In a separate bowl mix together the eggs, coconut oil, honey and vanilla. Slowly add the flour mixture to the egg mixture and mix until ingredients are well combined. Finally add the raisins and mix well again. Place the batter into the bread pan and bake for 30 minutes. Make sure a toothpick comes out clean before removing from the oven. Slice and serve. Delicious!

18 Creamy Egg and Mushrooms: Yields: 2 Servings (Nutrition Facts per Serving: Serving Size: 309g; Calories: 181; Total Fat: 9.2g; Cholesterol: 327mg; Sodium: 496mg; Carbohydrates: 10.1g; Protein: 15.1g) 4 eggs 1 onion chopped 1 garlic clove - chopped ½ lb. mushrooms chopped 1 tablespoon parsley chopped 2 teaspoons coconut oil 1 teaspoon thyme chopped ¼ teaspoon nutmeg ¼ teaspoon black pepper Salt to taste In a large saucepan sauté the onions and garlic in a teaspoon of coconut oil. Add the mushrooms, cover and stir occasionally for about 10 minutes. Stir in the parsley, thyme, nutmeg and pepper and then remove the mixture from pan. Melt the other teaspoon of coconut oil in the pan and add the eggs. Season the eggs with a pinch of salt and cook for about 3 minutes. Add the mushrooms to the egg and Remove the pan from the heat. Stir until creamy. Yummy!

19 Crust-less Breakfast Quiche: Yields: 6 Servings (Nutrition Facts per Serving: Serving Size: 1 Slice; Calories: 667; Total Fat: 49.5g; Cholesterol: 736mg; Sodium: 1,535mg; Carbohydrates: 7.8g; Protein: 47.3g) 24 eggs 250g bacon cooked 250g pork sausages - cooked 1 onion diced 3 cloves garlic - crushed 3 zucchini roughly chopped 1 red pepper - diced 1 cup baby spinach leaves roughly chopped 1 cup mushrooms - sliced ¼ cup coconut milk 2 tablespoons freshly chopped parsley 2 tablespoons dried oregano Preheat the oven to 180 o C and lightly grease an oven proof dish with a little olive oil. Whisk the eggs and coconut milk together in a large mixing bowl. Add the oregano, parsley and garlic and mix well. Take your greased oven proof dish and arrange the veggies in layers. Pour the egg mixture over the top and give it a little stir to evenly distribute the eggs if needed. Bake for 45 minutes or until the eggs are set and turning golden brown. Allow to cool slightly before cutting into wedges and serving. Delicious!

20 Eggy Casserole: Yields: 10 Servings (Nutrition Facts per Serving: Serving Size: 157g; Calories: 310; Total Fat: 22.4g; Cholesterol: 280mg; Sodium: 529mg; Carbohydrates: 6.8g; Protein: 19.7g) 12 eggs - beaten 3 cups baby spinach chopped 2 medium sweet potatoes peeled and diced 1 lb. breakfast sausage 1 onion peeled and diced Olive oil for greasing and frying Grease a baking dish with some olive oil and preheat the oven to 350 o F. Heat a little olive oil in a pan, remove the sausages from the casings and cook them until brown, then set aside. Add the sweet potato to the pan and cook them in the sausage drippings until tender. Place the sweet potato into the bowl with the browned sausage and then mix in the spinach and the onion. Spread the mixture into the baking dish in an even layer, then pour over the eggs. Bake in the pre-heated oven for 30 minutes or until the eggs are set. Allow to cool slightly before cutting into squares and serving. Enjoy!

21 Fantastic Fruit Salad: Yields: 4 Servings (Nutrition Facts per Serving: Serving Size: 359g; Calories: 244; Total Fat: 0.7g; Cholesterol: 0mg; Sodium: 4mg; Carbohydrates: 62.5g; Protein: 2.6g) Ingredients for the Fruit Salad: *Substitute to taste 3 peaches peeled, pitted and chopped 2 small bananas peeled and sliced 100g seedless red grapes - halved 100g seedless green grapes - halved 250g strawberries - sliced 125g chopped pineapple Raw honey to taste Ingredients for the Dressing: Juice of 1 lime 1 teaspoon chopped mint ½ cup freshly squeezed orange juice ½ teaspoon ground ginger ½ teaspoon ground cinnamon In a large mixing bowl gently mix together your selection of fruits. Drizzle honey over the fruit and gently stir. In another smaller bowl, whisk together the lime juice, orange juice, mint, cinnamon and ginger. Pour the dressing over the fruit salad. Cover the bowl with cling film and allow to chill in the refrigerator before serving. It doesn t get easier than this!

22 Fried Chocolate Banana Cakes: Yields: 4 Servings (Nutrition Facts per Serving: Serving Size: 1 Cake; Calories: 282; Total Fat: 16.8g; Cholesterol: 164mg; Sodium: 63mg; Carbohydrates: 27.5g; Protein: 9.2g) 4 small bananas 6 eggs 4 tablespoons almond butter Olive oil for frying Dark chocolate chips to taste Maple syrup (optional) In a mixing bowl, mash the bananas with a fork until they are mostly smooth and lump free. Add the almond butter and mix well. Lastly whisk in the eggs. Heat a little olive oil in a non-stick pan over a medium-high heat. Reduce the heat to medium and add ¼ cup scoop of the batter to the hot pan. When bubbles appear on the surface flip the cake over and cook the other side until brown. Usually these cakes take about 2 minutes per side and they are cooked. While the cakes are still hot sprinkle some dark chocolate chips over the top and drizzle with a little maple syrup if desired. Sinfully delicious!

23 Fruity Scones: Yields: 16 Servings (Nutrition Facts per Serving: Serving Size: 1 Scone; Calories: 67; Total Fat: 4.4g; Cholesterol: 12mg; Sodium: 79mg; Carbohydrates: 5.8g; Protein: 2.3g) 1 egg 2 cups of almond flour ¼ cup of dried cranberries ¼ cup of dried apricots chopped ¼ cup of walnuts chopped finely ¼ cup of sesame seeds ¼ cup of sunflower seeds 2 tablespoons of honey ½ teaspoon of baking soda Preheat the oven to 350 F and line a baking sheet with some parchment paper. Mix the almond flour, baking soda and salt together in a large bowl. Add the cranberries, apricots, pistachios, sesame seeds and sunflower seeds to the flour and mix. In a separate bowl mix together the egg and honey. Mix the egg mixture to the flour mixture, use your hands if necessary until it forms a dough. Shape the dough into a square about 6 x6 and about ¾ thick and cut into approximately 16 squares. Place the squares onto the parchment paper on the baking sheet and place in the oven for about minutes. Allow to cool or serve warm.

24 Honey Cinnamon Crepes: Yields: 10 Servings (Nutrition Facts per Serving: Serving Size: 1 Crepe; Calories: 180; Total Fat: 8.3g; Cholesterol: 17mg; Sodium: 15mg; Carbohydrates: 26g; Protein: 2.5g) 1 egg 2 cups chestnut flour 1 cup water 1 cup coconut milk 1 tablespoon coconut oil 6 tablespoons raw honey 2 teaspoons cinnamon In a blender, blend together the egg, water and coconut milk. Add the chestnut flour and pour the melted coconut oil in and blend together until well incorporated. Scrape the sides with a spatula and blend for a further 5 seconds. Set the batter aside and heat a non-stick pan with a drizzle of melted coconut oil over a high heat. Pour a quarter of a cup of batter into the pan and slightly tilt the pan until the batter covers the bottom of the pan. When the crepe is no longer wet and the edges are lifting easily flip the crepe and cook the other side until golden brown. Remove crepe from the pan and drizzle some of the honey over it then a sprinkle of cinnamon. Roll it up and serve. If Desired add a few drops of lemon juice before rolling the crepe. Eat another, then another, then another

25 OMG So Easy Omelet: Yields: 1 Serving (Nutrition Facts per Serving: Serving Size: 1 Omelet; Calories: 507; Total Fat: 34g; Cholesterol: 399mg; Sodium: 1,771mg; Carbohydrates: 16.9g; Protein: 34g) 2 eggs ¼ lb. ham diced ½ cup mushrooms - sliced ½ cup baby spinach leaves shredded ¼ of an onion diced Olive oil for frying Heat the olive oil in a non-stick pan over a medium heat. Add the onions and sauté until they are just softening. Add the ham, mushrooms and spinach and cook for 5 minutes. Remove the filling from the heat and set aside. Crack the eggs in a bowl and whisk them up. Heat a little olive oil in a clean non-stick pan and pour the beaten eggs in. When the eggs have begun to set, use a spatula to scrape the edges and tilt the pan so the uncooked eggs run to the side of the pan. Now add the filling mixture to half of the pan and cook over a medium heat until the eggs are almost set. Fold the empty half of the omelet over the filling mixture and cook for a further 3 minutes. Serve immediately. YUM!

26 Paleo Breakfast Burrito: Yields: 1 Serving (Nutrition Facts per Serving: Serving Size: 456g; Calories: 93; Total Fat: 2.8g; Cholesterol: 0mg; Sodium: 191mg; Carbohydrates: 12.3g; Protein: 5.7g) 2 egg whites 1 slice ham 20 baby spinach leaves chopped 3 tablespoons tomatoes chopped 1 tablespoon bell pepper chopped 1 tablespoon black olives pitted and chopped Olive oil for frying On a medium heat sauté the spinach, tomato, bell pepper and olives in a bit of olive oil in a frying pan. Whisk the egg whites in a bowl and poor over the sautéed vegetable mix. Scramble the mixture with a spatula until the egg is cooked. Remove the egg mixture from the pan. Roll the ham around the egg mixture. Place the rolled ham back into the pan and slightly brown the ham on all sides. Great served with some paleo friendly salsa and guacamole. Enjoy!

27 Paleo Breakfast Pizza: Yields: 4 Servings (Nutrition Facts per Serving: Serving Size: 286g; Calories: 289; Total Fat: 23.4g; Cholesterol: 164mg; Sodium: 370mg; Carbohydrates: 9.2g; Protein: 12.8g) 4 portabella mushrooms 4 eggs 4 bacon rashers 1 avocado - sliced into thin strips 1 cup of fresh basil - chopped Dice the bacon strips and fry in a frying pan on a medium heat until cooked. Prepare the mushrooms by removing the stems and gills from the mushroom caps. In a separate pan heat some olive oil and sauté the mushrooms for a few minutes on each side. Fry the eggs in the bacon fat. Add the egg into the mushroom and top with avocado slices and fresh basil. Simply superb!

28 Paleo Oatmeal Yields: 8 servings (Nutrition Facts per Serving: Serving Size: 102g; Calories: 365; Total Fat: 28.2g; Cholesterol: 41mg; Sodium: 45mg; Carbohydrates: 20g; Protein: 6.1g) 1 can coconut milk 1 cup coconut flour ¼ cup coconut shredded 2 eggs 3 tablespoons raw honey 5 tablespoons coconut oil 1 tablespoon vanilla extract 1 teaspoon lemon juice ½ teaspoon lemon zest ½ teaspoon baking powder ¼ teaspoon cinnamon In a large bowl mix together all the dry ingredients. In another bowl combine the wet ingredients and spices, except for the coconut milk and mix well until coconut oil has broken up. Mix the wet ingredients into the dry ingredients. Preheat a frying pan, then add the coconut milk to the mixture and mix until all the liquid is absorbed. Drop a few teaspoons of the mixture into the pan, squash them down and allow to cook before flipping them as you would a pancake. As they start to cook through and harden you can start to break them up to make your oatmeal. Cook for a few minutes longer and then remove from the pan. Add some coconut milk, honey, dried currants, nuts or strawberries as you desire. The oatmeal mixture will keep in the fridge for up to a week or you can freeze the mixture. This way you can have it prepared and ready for those busy mornings. Enjoy!

29 Paleo Slow Cooker Sweet and Spicy Mish-Mash Hash: Yields: 6 Servings (Nutrition Facts per Serving: Serving Size: 405g; Calories: 478; Total Fat: 7.5g; Cholesterol: 0mg; Sodium: 26mg; Carbohydrates: 102.3g; Protein: 4.1g) 2 lb. sweet potatoes peeled and cut to ¼ inch thickness 1 lb. apples peeled and cut to ¼ inch thickness 1 lb. carrots peeled and cut to ¼ inch thickness ½ cup maple syrup 2 tablespoons coconut oil 1 ½ tablespoons cayenne pepper 1 ½ tablespoons cinnamon Peel and slice the apples, carrots and sweet potatoes. Arrange in the slow cooker. Don t worry to keep them in separate layers, just mix them all up. Add the spices and give it a good mix. Drizzle the maple syrup over the top and lastly top with the coconut oil (it will melt during cooking). Set the slow cooker to low and leave for 8 hours. The end result is quite mushy but oh so delicious!

30 Paleo Style Biscuit: Yields: 9 Servings (Nutrition Facts per Serving: Serving Size: 36g; Calories: 310; Total Fat: 3.9g; Cholesterol: 0mg; Sodium: 75mg; Carbohydrates: 1.1g; Protein: 3.1g) 6 egg whites 1 cup almond flour 1 ½ tablespoons coconut oil chilled 1 teaspoon baking powder ¼ teaspoon salt Preheat the oven to 400 F and line a baking sheet with some parchment paper. In a bowl mix the flour, baking powder and salt together. Grate in the cold coconut oil and mix gently with a fork until the mixture is crumbly. Refrigerate for 10 minutes. In a separate bowl whisk the egg whites until frothy. Fold the fluffy egg whites into the chilled flour mixture. Scoop about ¼ cup of dough onto the baking sheet and flatten the top to make each biscuit. An ice cream scoop works well for this. Place in the oven and bake for about 15 minutes or until the tops are golden brown. Can be served warm and can be stored in the refrigerator. A delicious and tasty on the go breakfast!

31 Paleo Style Waffles: Yields: 2 Servings (Nutrition Facts per Serving: Serving Size: 186g; Calories: 450; Total Fat: 13g; Cholesterol: 327mg; Sodium: 296mg; Carbohydrates: 69.4g; Protein: 16.6g) 4 eggs 1 cup raisins ¼ cup coconut flour 1 tablespoon coconut milk 1 tablespoon cinnamon ¼ teaspoon of nutmeg ¼ teaspoon baking soda Mix all the ingredients together in a bowl with a hand mixer until well combined. Place waffle iron onto a medium to high heat. When heated pour batter onto iron to cover ¾ of the area (Please note that these waffles do not expand as normal waffles do). When the waffles are easily removed from iron they are done. This should take approximately 5 minutes. Top with your choice of topping savory or sweet. Gobble them up!

32 Perfect Cinnamon Paleo Rolls: Yields: 6 Servings (Nutrition Facts per Serving: Serving Size: 140g; Calories: 618; Total Fat: 52.8g; Cholesterol: 0mg; Sodium: 63mg; Carbohydrates: 36.7g; Protein: 4.5g) Ingredients for the Dough: 1 egg 1 ½ cups almond flour ¾ cup arrowroot powder ½ cup water ½ cup of coconut oil Ingredients for the Filling: ½ cup pecans chopped ½ cup dates chopped 3 tablespoons coconut oil - melted Ingredients for the Glaze: 4 tablespoons coconut oil melted 2 tablespoons arrowroot powder 2 teaspoons raw honey 1 teaspoon vanilla extract Preheat the oven to 400 F and grease an 8 inch round pie dish. In a bowl mix the water and arrowroot powder until smooth. Place a saucepan on a medium heat and melt the coconut oil. Add the arrowroot mixture to the saucepan and stir continuously until thick. Pour the arrowroot mixture into a food processor, add the almond flour and blend until well combined. Finally add the egg and blend to form a sticky dough. Prepare two, two foot lengths of cellophane, dust one piece generously with arrowroot powder. Place the dough in the centre of the cellophane and rub arrowroot powder on top of the dough and place the other piece of cellophane on top of the dough. Get a rolling pin and roll the dough until it s about ¼ inch thick and in the shape of a rectangle. Place it onto a baking sheet in the freezer for about 10 minutes. While the dough is in the freezer you can prepare the filling. Place the dates, pecan nuts and cinnamon into the blender and blend until finely chopped and well mixed. Set the filling aside and remove the dough from the freezer. Remove the top cellophane off the dough and brush the dough with the melted coconut oil. Spread the filling over the dough evenly. Roll the dough starting from the long side. Use the cellophane to help with keeping the roll tight. If you prefer bigger rolls start rolling from the short side. Once the dough is rolled into a tight log slice into 1 inch pieces. Place onto the greased dish and bake in the

33 oven for half an hour, then cover with tin foil and bake for a further ten minutes. The rolls should be golden brown. Remove from oven and allow to cool. While the rolls are cooling prepare the glaze by mixing the glaze ingredients together in a small bowl. When the glaze is made drizzle it over the cinnamon rolls and serve. OMG AMAZING!

34 Poached Haddock and Egg: Yields: 4 Servings (Nutrition Facts per Serving: Serving Size: 173g; Calories: 293; Total Fat: 24.1g; Cholesterol: 186mg; Sodium: 81mg; Carbohydrates: 6.4g; Protein: 15.4g) 4 eggs 2 smoked haddock fillets 1 ½ cups coconut milk 2 teaspoons apple cider vinegar ½ teaspoon of black pepper Rinse and dry the 2 haddock fillets then cut each fillet in half. Place the four pieces of haddock in to a large pan, skin side down. Pour the coconut milk into the pan to just cover the haddock. Place onto stove on a medium to high heat and bring the coconut milk to a boil. Reduce to a low heat and simmer for 5 minutes. The haddock should become flaky if you break it. Fill a third of a large saucepan with water and bring it to the boil over a medium heat. Add the vinegar and reduce to a low heat. Break eggs into a cup and pour into the water gently one at a time. Cook eggs for about 4 minutes or as desired. Remove the poached haddock from the pan and place it on a plate. Place a poached egg on top of the haddock and sprinkle some ground black pepper on top and serve. Delicious!

35 Power-Up Fruit Bars Yields: 10 Servings (Nutrition Facts per Serving: Serving Size: 44g; Calories: 115; Total Fat: 12.8g; Cholesterol: 16mg; Sodium: 138mg; Carbohydrates: 9.4g; Protein: 2.5g) 2 eggs 2 cups of pecan nuts 1 cup of dried apricots ½ cup of 60% dark chocolate chips 1 tablespoon of vanilla extract Pre heat the oven to 375 F and grease a baking dish with coconut oil. In a food processor place the pecan nuts and apricots, pulse until the texture is that of coarse gravel. Add in the eggs and vanilla and pulse until the mixture forms a ball. Remove from the food processor and mix in the chocolate chips. Put the mixture into the greased baking dish. Place into the oven and bake for approximately 30 minutes. Allow to cool and cut into 10 equal size bars. Very tasty and healthy!

36 Primal Porridge: Yields: 10 Servings (Nutrition Facts per Serving: Serving Size: 95g; Calories: 215; Total Fat: 18.3g; Cholesterol: 0mg; Sodium: 30mg; Carbohydrates: 12.9g; Protein: 4.1g) 2 bananas peeled and mashed 1 can coconut milk ¾ cup almond flour ¼ cup flax meal 1 teaspoon cinnamon ½ teaspoon ground ginger 1/8 teaspoon nutmeg 1/8 teaspoon of ground cloves Combine all the ingredients in a saucepan and bring the mixture to a gentle simmer over a medium heat. Stir continuously until the mixture become thick and bubbly. Serve topped with honey, nuts, berries, seeds or coconut flakes as desired. Totally scrumptious!

37 Protein Packed Pumpkin Pancakes: Yields: 4 Servings (Nutrition Facts per Serving: Serving Size: 117g; Calories: 226; Total Fat: 18g; Cholesterol: 93mg; Sodium: 242mg; Carbohydrates: 5.5g; Protein: 9.8g) 1 cup almond flour ½ cup pumpkin puree ¼ cup ground flax seed ¼ cup almond milk 2 large eggs 1 tablespoon coconut oil - melted ½ teaspoon pumpkin pie spice ½ teaspoon apple cider vinegar ¼ teaspoon sea salt ¼ teaspoon baking soda Mix all the dry ingredients together. In a separate large bowl combine all the wet ingredients together and whisk to combine. Add the dry mix to the wet mix slowly while whisking. Continue mixing until all the ingredients are well combined. Heat some coconut oil in a pan on a medium to low heat. Spoon the mixture into the pan and flatten to a third of an inch. Keep your eye on them as they will not bubble like normal pancakes do. Check the edges to see when they are ready. Flip them when the bottom is golden brown. Cook the other side and serve with honey. Delicious!

38 Soufflé ala Pumpkin: Yields: 6-7 Servings (Nutrition Facts per Serving: Serving Size: 269g; Calories: 542; Total Fat: 42.2g; Cholesterol: 246mg; Sodium: 221mg; Carbohydrates: 34.7g; Protein: 11.8g) 15 oz. pumpkin puree 9 eggs separated 1 ¾ cups coconut milk ½ cup chestnut flour ¼ cup raw honey 8 tablespoons coconut oil 3 tablespoons grated ginger 1 teaspoon ground ginger 1 teaspoon cinnamon ½ teaspoon nutmeg ½ teaspoon cream of tartar ½ teaspoon of vanilla extract ¼ teaspoon ground cloves Preheat the oven to 350 F and grease a baking sheet. Spread the puree onto the baking sheet evenly and bake for 25 minutes stirring once halfway through the cooking time. Turn the oven up to 400 F and remove the puree. Spoon the puree into a bowl after baking it. Add the ground ginger, cinnamon, nutmeg, cloves and vanilla to the puree and mix well. Allow the pumpkin mixture to cool to room temperature. Pour the coconut milk, honey and fresh ginger into a medium sized saucepan and bring to the boil, then remove from heat and allow too steep for 30 minutes. Grease 6 ramekins with coconut oil and dust lightly with chestnut flour. Strain the milk mixture removing all the solid bits. Melt the coconut oil over a medium heat in a medium sized saucepan. Whisk the chestnut flour into the melted coconut oil. When smooth gradually whisk in the milk mixture and cook until thickened, then whisk in the pumpkin mixture. Add the egg yolks to the saucepan and whisk until smooth, then remove from the heat immediately and place into an ice-water bath to cool quickly so that the mixture doesn t curdle. In a separate bowl beat the egg whites with a hand held mixer until foamy then add the cream of tartar and continue beating until soft peaks form. Fold the egg whites into the pumpkin mixture gently, then pour into the greased ramekins. Smooth the surface and bake for about 25 minutes until the tops are browned and dry to the touch. Serve immediately with some whipped coconut cream if desired. YUMMY!

39 Special Salmon Omelets: Yields: 2 Servings (Nutrition Facts per Serving: Serving Size: 134g; Calories: 197; Total Fat: 13.5g; Cholesterol: 378mg; Sodium: 855mg; Carbohydrates: 1.1g; Protein: 17.7g) 4 eggs ½ cup smoked salmon 2 tablespoons chives chopped 1 teaspoon of olive oil Salt and black pepper to taste Add the eggs, salt and pepper to a bowl and whisk well. Heat the olive oil in a nonstick frying pan over a medium heat and pour half of the egg mixture into the pan. With a fork poke holes into the egg mixture until it begins to set. Flip the omelet using a spatula. Place the half the salmon and chives in the center of the omelet and fold one side over to cover the salmon and then fold the other side over. Place on plate and repeat with the rest of the ingredients. Simple and tasty!

40 Spicy Scramble: Yields: 2 Servings (Nutrition Facts per Serving: Serving Size: 218g; Calories: 285; Total Fat: 20.2g; Cholesterol: 356mg; Sodium: 784mg; Carbohydrates: 5.9g; Protein: 21g) 4 eggs - beaten 1 chorizo sausage cooked and chopped 4 button mushrooms sliced ½ cup red pepper - chopped ½ an onion diced Olive oil for frying Heat a little olive oil in a non-stick pan over a medium heat. Add the onions and red pepper and fry slowly for about 5 minutes. Add the chorizo sausage and mushrooms and cook for a further 5 minutes. Lastly add the beaten eggs and stir continuously until the eggs are cooked. Serve hot and enjoy! Quick, simple and yummy!

41 Sunrise Traditional Breakfast: Yields: 2 Servings (Nutrition Facts per Serving: Serving Size: 3 rashers bacon, 2 eggs, 1 sausage, 1 tomato, 1 cup mushrooms; Calories: 885; Total Fat: 65.2g; Cholesterol: 479mg; Sodium: 2,823mg; Carbohydrates: 11.9g; Protein: 61.8g) 6 rashers of bacon 4 eggs 2 pork sausages 2 tomatoes cut in half horizontally 2 cups mushrooms ½ cup onions chopped 2 teaspoons parsley 1 teaspoon garlic powder Heat a non-stick pan over a medium heat. Once hot add the bacon rashers and cook them to your desired crispness. Remove them from the pan and set aside. Divide the bacon drippings in half. Add one half to a clean non-stick pan and heat gently. Reduce the heat in the pan that you cooked the bacon in and add the sausages. Fry these slowly over a low heat to ensure that they are cooked through. While they are cooking, add the onions, mushrooms and garlic powder to the other pan and sauté over a medium heat for about 10 minutes. When cooked, remove from the heat and stir in the parsley. Remove the mushroom mixture from the pan and add the tomatoes. Cook the tomatoes until they are brown on both sides and starting to soften. By now the sausages will be cooked. Remove them from the pan and crack in your eggs. Cook the eggs to your preference. Dish up and enjoy a good old fashioned hearty English breakfast!

42 Surprise Bacon hash: Yields: 5 Servings (Nutrition Facts per Serving: Serving Size: 285g; Calories: 128; Total Fat: 14.2g; Cholesterol: 189mg; Sodium: 778mg; Carbohydrates: 7.3g; Protein: 14.6g) 5 eggs 5 bacon rashers cubed 3 oz. salami chopped into cubes 1 onion diced 1 yellow pepper seeded and diced 1 head of cauliflower chopped into florets 3 cups of baby spinach leaves ½ teaspoon of nutmeg Salt and black pepper to taste Olive oil for frying Cook the bacon pieces in a large frying pan until crispy. Remove from pan leaving the bacon fat behind. In the same pan sauté the cauliflower in the bacon fat for about 20 minutes and season with salt and pepper, then remove from pan. Add some olive oil to the pan and sauté the onion and bell pepper. Remove when cooked and finally add the salami, spinach and nutmeg to the pan and cook until the spinach has wilted. Return the cooked bacon, onion and pepper to the pan and mix well. Roughly make 4 indentations to make 5 portions. Crack an egg on top of each portion cover and cook for 3 minutes if you like your eggs soft or 5 if you like them hard. Cut into 5 portions and serve.

43 Sunshine Surprise Smoothie: Yields: 2 Servings (Nutrition Facts per Serving: Serving Size: 852g; Calories: 284; Total Fat: 0,8g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrates: 72.2g; Protein: 4.5g) 12 strawberries 12 ice cubes 2 oranges peeled and cubed 2 mangoes peeled and cubed 2 bananas peeled and frozen 2 cups water Place all the ingredients into the food processor and blend until well combined. Pour into a glass and serve. Delightfully refreshing and ever so tasty!

44 Sweet Potato Hash browns: Yields: 4 Servings (Nutrition Facts per Serving: Serving Size: 1 Hash brown; Calories: 83; Total Fat: 4.9g; Cholesterol: 41mg; Sodium: 32mg; Carbohydrates: 8g; Protein: 3.6g) 2 large sweet potatoes - peeled 1 onion very finely chopped 1 egg 2 teaspoons garlic powder 1 teaspoon paprika Olive oil for frying Grate the sweet potatoes into a bowl. Add the chopped onion, egg, garlic powder and paprika and mix well. Heat a little oil in a non-stick pan over a medium heat and divide the sweet potato mixture into 4 even portions. Spoon the portions into the hot pan and press down with the back of the spoon to flatten. Cook until they are brown on both sides. Serve immediately with bacon, ham or sausages. Superb!

45 Wake up Smoothie: Yields: 4-6 Servings (Nutrition Facts per Serving: Serving Size: 371g; Calories: 553; Total Fat: 43.1g; Cholesterol: 0mg; Sodium: 28mg; Carbohydrates: 44.7g; Protein: 5.7g) 2 bananas peeled and sliced 1 orange peeled and sectioned 3 cups almond milk 2 cups mango peeled and cut into chunks Pinch of shredded coconut Place the banana slices, orange sections, mango chunks and almond milk into the food processor and blend on a high speed until smooth. Pour into glasses and sprinkle the shredded coconut on top. Enjoy!

46 CONCLUSION I hope these recipes will enrich your Paleo Lifestyle and provide quick on the go breakfast alternatives when necessary. You will never have to skip breakfast again! Kick start your day the Paleo way with a scrumptious variety of meals that is guaranteed to please everyone in your household this book has something special for everyone. So what are you waiting for? Get motivated for cooking, because you are going to enjoy devouring these delicious guilt free recipes. Until the next book Cheers!