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Posts Tagged ‘paleo’

Paleo Shepherd’s Pie

Tuesday, May 19th, 2015

3/4 pound(s) parsnip(s), peeled and grated
1 tablespoon(s) olive oil
1 teaspoon(s) onion salt
1 slice(s) bacon
1/2 pound(s) zucchini, sliced
1/4 pound(s) mushrooms, white button, cremini or shitaake, sliced
1 medium celery stalk(s), diced
1 teaspoon(s) coconut oil
1/2 medium onion(s), red, finely diced
11/4 pound(s) turkey, ground
2 medium onion(s), green, sliced
1 tablespoon(s) Italian seasoning
1 teaspoon(s) celery salt
1/2 teaspoon(s) black pepper, freshly ground
8 large egg white(s), divided
1/2 cup(s) parsley, fresh, chopped
1. Preheat oven to 450 F.
2. Peel parsnips and grate with a cheese grater. Mix with onion salt and olive oil, and set aside.
3. Cook bacon slice in a large saute pan over medium heat. Save bacon fat and leave it in the pan. Cool bacon slice, crumble, and set aside.
4. Add zucchini, mushrooms, and celery to the pan with the bacon fat and saute until slightly softened.
5. Heat a separate pan over medium-high heat, and add coconut oil when hot. Add onions, ground turkey, Italian seasoning, celery salt and black pepper to taste. 6. Saute until turkey is fully cooked.
7. Combine meat and vegetables in one pan and mix thoroughly. Let cool 5 minutes.
8. Combine 4 egg whites with parsley and stir into the meat and vegetable mixture.
9. Combine the other 4 egg whites with parsnips.
10. Coat an 8×8 baking dish with olive oil.
11. Add meat and vegetable mixture, cover with parsnip mixture and top with crumbled bacon.
12. Bake for about 25 minutes or until the top begins to brown.

The Best Homemade Ranch Dressing Ever, and it’s Paleo!

Monday, April 27th, 2015
  1. 1/2 cup Paleo mayo (see below)
  2. 1/2 cup coconut milk
  3. 1/2 tsp onion powder
  4. 1 tsp garlic powder
  5. 1 tsp dill
  6. Salt and freshly ground pepper, to taste
Whisk all ingredients together to combine. Season with salt and pepper to taste. Store in an airtight container in the refrigerator for up to a week.
Mayo recipe
  1. 1 egg, room temperature
  2. 2 tbsp lemon juice or apple cider vinegar
  3. 1/2 tsp salt
  4. 1/2 tsp dry mustard
  5. 1 cup light olive oil*
  6. In a tall glass (if using an immersion blender) or a blender, place the egg and lemon juice. Let come to room temperature, about one hour. Add the salt and mustard. Blend ingredients. While blending, very slowly pour in the olive oil. Blend until it reaches desired consistency. Store in the refrigerator for up to a week.
  7. *It’s important to use a light olive oil, not full flavor, for mayonnaise. You could also use almond or walnut oil instead.


Thursday, January 15th, 2015

2 cups almond flour
1/2 tsp baking soda
1/4 tsp salt
3 eggs
2 tbsp coconut oil, melted
2 tbsp honey
1 tsp vanilla extract
1/2 tsp apple cider vinegar
3/4 cup Cacao Nibs

  1. Preheat the oven to 350 degrees F.
  2. Line a muffin tin with paper cups.
  3. In a large bowl, stir together the almond flour, baking soda, and salt.
  4. In a separate bowl, whisk together the eggs, coconut oil, honey, vanilla, and apple cider vinegar.
  5. Add the dry ingredients to the wet ingredients and stir to combine.
  6. Fold in the chocolate chips.
  7. Evenly distribute the batter between the muffin tins.
  8. Bake for 12-15 minutes until golden brown or until a toothpick inserted into the center comes out clean.
  9. Leave to cool for 5 minutes before serving. Store in the refrigerator.

Homemade Blackberry Paleo Fruit Roll-ups

Thursday, November 13th, 2014

These take a while to bake but are worth it!
1. 1 pint blackberries
2. 6-7 mint leaves
3. 1/4 cup honey
4. Dash of lime juice
1. Preheat the oven to 170 degrees F.
2. Line a rimmed baking sheet with parchment paper or a Silpat mat.
3. Place all of the ingredients into a blender or food processor and puree until smooth.
4. Pour the mixture onto the baking sheet and spread evenly with a spatula.
5. Bake for 5-6 hours, or until completely dried out but still sticky.
6. Remove the pans from the oven and allow to cool for at least 30 minutes.
7. Cut the mixture into long strips. Start at one end and roll up each strip.
Store in an airtight container.

The Cave is proud to announce that we are now selling RAW ORGANIC Coconut water!

Wednesday, November 12th, 2014

Although I have personally never been a coconut water drinker, seeing as I am not a fan of the old socks and grandpa’s sofa flavor, this particular brand of coconut water had me seriously reconsidering my stance.

Sustainably and ethically (Fair Trade!) produced by a local San Francisco-based company Harmless Harvest, this wonderful completely paleo sports drink comes with many benefits, beating your regular post-workout drink out of the water.

It doesn’t taste like old socks: it has a refreshing, nutty-like taste and unlike your usual water, you actually feel immediately hydrated after drinking. Because it is raw (the only raw coconut water on the market), all of the good stuff in it (active compounds) is much more potent than in regular, pasteurized coconut water! Besides a few good carbs to replenish those lost during exercise, there are also plenty of very necessary electrolytes, such as…..

Lots of POTASSIUM (more than a large banana and fifteen times more than Gatorade or Powerade), Magnesium, Phosphorus, Calcium and Vitamin C and a bit of sodium to complete the mix.

It also contains high amounts of LAURIC ACID, which kills bacteria and viruses, and boosts your immune system.
It comes with lots of phenols, which are strong antioxidants, helping to reduce inflammation after workouts (keep those DOMs away!) and keep you looking wrinkle-free.

PS…. it’s also a great hangover-cure!

Come to the office or swing by the Crossfit area this week to try a free sip of this awesome paleo post workout drink and see what the fuss is all about. Drink it during or after your workout, and you can even mix it with your favorite protein powder. Large 16oz = $5.00 and Small 8 oz = $3.00
Just remember to keep your bottle refrigerated (remember, it’s raw), and don’t worry about the pink color - that’s created by the phenols when they are hit by light.


Paleo Italian Beef “Sandwiches”

Thursday, October 9th, 2014
  • 2 1/2 lbs grass fed beef chuck roast
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried crushed rosemary
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4-1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 cup water
  • 1 Tbsp red wine vinegar
  • 2 Tbsp Dijon mustard
  • 6 large portobella mushroom caps


  1. Heat 1 Tbsp of oil in a large skillet over medium-high heat.
  2. Combine all the spices together and rub them onto the roast.
  3. Sear the roast on one side for 4-5 minutes. Flip the roast over and sear for another 4-5 minutes. . Place the roast into the slow cooker and add the water and red wine vinegar.
  4. Cook on LOW for 7-8 hours.
  5. Remove the beef and shred the meat.
  6. Skim any fat off of the juice left in the crock pot and then add the Dijon mustard.
  7. Stir to combine.
  8. Add the shredded beef back to the crock pot and use portobella mushroom “buns” (Drizzle with oil, salt, and pepper and roasted for about 10 minutes at 450 F) for serving.

Fried Sweet Plantain Chips

Friday, August 29th, 2014
paleo-plantain-chipspp_w717_h478Start with some green plantains, which I like to think of as a less sugary banana. They’re a bit harder to peel than your typical bananas, so it’s best to use a knife to score down the sides and then peel off the skin. Once you get the skin off, it’s just a case of slicing them. The thinner the slices, the more crispy and delicious the chips and found keeping the plantains in the fridge helped to make them  more solid, and then slicing a bit easier.
Then take a saucepan, and pour enough coconut oil into it so that the coconut oil comes around 1/4 inch up the pan. That should be enough to fry the chips in batches. Medium heat  is enough to get a good frying action going. The slices do tend to stick together so drop them in one at a time, ensuring they each get their own space in the oil. The coconut oil should be hot enough so that as soon as the plantain slice hits the oil, it starts to gently sizzle. Because we’re frying such thin slices, it should take less than a minute for it to be done.  Using a slotted spoon scoop them out the minute they  turn golden. Be careful you’re dealing with really hot oil.  Salt is optional, my kids love them with out the salt but my husband always puts it on when we’re not looking.
Hope you love them as much as I do!

Lemon Herb Marinated Pork Tenderloin

Thursday, August 21st, 2014

porktlNext week my son goes back to school, and although I love to cook, I do not look forward to packing a school lunch. Trying to come up with healthy, nut-free faire that won’t come back home in a lunch box with cookies devoured and rejection stamped all over everything else is a challenge. There are times I open the fridge door and blankly stare for minutes wondering what to pack. But last year I found that leftover pork tenderloin was a huge hit! Not to mention it’s so easy to just slice and pack because you’ve already made it for dinner the night before.


  • 1 to 1 1/2 lb pork tenderloin
  • 1/4 cup olive or melted coconut oil
  • 1/2 cup fresh lemon juice
  • zest from juiced lemon(s)
  • 2 cloves minced garlic
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary, crushed
  • 1 1/2 teaspoons prepared mustard
  • 1 teaspoon salt
  • 1/2 teaspoon fresh ground pepper


Aside from tenderloin, mix all ingredients together. Place along with pork in a zip-lock bag or plastic container with tight-fitting lid and let marinate in fridge for about 3 to 4 hours.

After marinating, preheat grill at a high temp. Let it get really hot; about 10 minutes.

Place pork on hot grill and sear for 7 minutes on one side with grill covered. After 7 minutes, flip tenderloin and grill for 6 minutes on other side, grill still high; covered. After 6 minutes on the second side, and with the lid still closed, turn off the heat leaving the meat to sit on the grill for another 5 minutes. After 5 minutes has passed, check with a digital thermometer for an internal temperature of about 145°.

For dinner, slice thin and serve with sides of kale and summer berries. For lunch the next day, pack sliced tenderloin rounds along with some of those berries, and then enjoy having a few extra minutes that you didn’t have to spend wondering what to make.


Wednesday, August 13th, 2014

Humans are hardwired to crave fat and sugar.

Perhaps you knew this.  I’ve known it for awhile and tried to convince my sister that we could break the human system.  All she had to do was let me use her son as my control group.  No big deal.
“Hey! I have an idea!!!…”
Sis: “Hmmm…”
“No. It’s cool. You’re gonna love it!…”
Sis: “Hmmm…”
“Let’s do an experiment! You should feed Zach only ice cream, candy, cakes, sugar, basically all junk for breakfast, lunch, and dinner.  Then, for dessert, feed him salad, veggies, chicken, all things NOT junk.  Then we’ll see if he will only crave good food, tricking his body into thinking that his treats are actually treats when in fact they are healthy foods.  It will be the opposite.  Ta-daaaaaa!!!!”
Sis: “Do you remember mom dropping you on your head at some point?”
“Um, no…why?”
Needless to say, I didn’t get far.  But honestly, am I the only one who feels points (and possibly cash) should be awarded for creatively using a family member in a science experiment while attempting to bio-hack our systems and possibly



Whatever.  I tried.


Before you get your Paleo panties all in a bunch, remember that these foods were a big part of human survival.  Sugars (fruits and wild honey) and fats (animals, nuts, avocados) ensured high calories and lots of energy.  Since there were no “Cave Cafe’s” to pop in and grab lunch, food was never a guarantee and skipping meals (or more) was a regular event.

We can assume the following conversation never took place:

“Oh, no fruit for me. I’m trying to cut back, get lean for summer. Grok’s been checking me out and I’m really hoping he picks me to club and drag back to the den tonight.”


We ate what we could, when we could, as much as we could. The fattier foods, the sweeter foods, meant health, nutrition and life.  So one could say we are genetically engineered to have a sweet tooth AND a fat tooth.

What’s the problem with that today?  You know the problem.  It’s hanging over your belt right now.  Calories, aka food, is everywhere. Plus, we just aren’t as active as we once were.  No longer are we needing an abundance of calories to chase our protein and forage our carbs.  We sit and sleep 90% of the day.  Not to mention the majority of sugars (carbs) and fats most of the population is consuming these days are coming from highly refined, unnatural sources like…

High fructose corn syrup/corn syrup: soda, candy, “fruit” snacks, cereals, dressing, cough medicine/drops, breads…everything under the sun.

Hydrogenated oils: margarine, crackers, chips, cakes, cookies, Hostess crap, unnatural peanut butter like Jif, Skippy, Peter Pan etc.,  fake cheese (CHEEZ WHIZ), microwave popcorn, non-stick spray…everything under the sun.

Vegetable oil: corn, canola, safflower, sunflower, rapeseed, soybean which is used to cook or is added to everything under the sun.

Agave nectar: Labeled as a healthier alternative to sugar.  It’s not, and here’s why.

Grains and all by-products: flours, baked products, fried stuff, coated crap and all things under the sun.

With the over consumption of these poor choices, it’s safe to say these foods are a huge part of modern man’s demise. HUGE!


Stay away from that stuff as often as possible. Just do it.

But Jaime, I like to have a treat every once in a while. Can’t  I…




You’re mean.

Yes.  BUT, I care about your insides probably more than you do.

Look, I understand that on occasion, it’s nice to have a little something outside the meat, veggie regime.  For some, eating Paleo or just real food can seem a little strict, harsh, boring and plain ol’ plain.  And if you’re used to all that stuff I mentioned above, I can see how this could be true, but mostly that’s an excuse because that is poison and real food is not.  Also, why does a ‘treat’ have to compromise our health?  Literally, that stuff is killing us.

Assuming you’re not hungry, not thirsty and not bored, here’s 3 suggestions for feeding your real food or paleo sweet tooth:

  1. A few frozen cherries, berries, mango chunks or whatever.  I like frozen because it takes longer to eat.  If you mix with a few spoonfuls of coconut milk (the real deal out of a can), it’s like fruity ice cream.

  2. 85% - 100% chocolate bar.  The higher the cacao content, the less sugar and better for you.

  3. Dried fruit is not a great option because of the high concentrations of sugar content. But, if you’re the one person who can have a slice of dried mango and be done, awesome…and who are you?

* Keep in mind that if your goal is to lose fat and lean out, then giving into your sweet tooth on a regular basis is not the way to go.  In fact, some folks say you shouldn’t give in to your sweet tooth and that by doing so you are feeding a baby throwing a tantrum.  Instead, try to eat some sort of protein and healthy fat like salmon.  I like this but also find it to be unrealistic at times.  Be smart. Know what you want. Your call.

3 suggestions to feed your real food or paleo fat tooth:

  1. A can of full fat coconut milk dumped in a mason jar and set in the fridge will turn into super thick cream.  AMAZING!  A spoonful of that will do you good. Heavy whipping cream works too, if you’re good with dairy.

  2. Coconut butter or some nut butter on a spoon. Smashed avocados work too.

  3. Animal fat. Seriously.  Maybe you really are craving some meat like a burger, steak, fatty fish or chicken thighs.

*Quality fats like these are not the culprit in our ever increasing obesity epidemic.  It’s the “franken-fats” that I talked about before.  It ALWAYS comes down to the quality of the food.

Feed your real food or paleo…ish fat and sweet tooth.

Sometimes you really do want a cookie, a cake, a triple chocolate fudge bar.  Ok, so figure out how to MAKE it by swapping out the crap ingredients like wheat flour, sugar, corn syrup and margarine, and start using better ingredients like raw honey, grass fed butter, coconut flour, almond meal, whole eggs and dark cocoa powder.

It’s easier than you think.  But, if you need ideas or help, check out Elana’s Pantry for gluten free, paleo, dairy free, grain free baked goods, treats, desserts, breads and all things we, the humans, love.

PALEO 101…and why I hate the word Paleo. by Jaime Jereb

Tuesday, August 5th, 2014

One more time…
I want a burger.
With all the stuff.
The meat. The veggies. The mustard…
I just don’t want the bun.
“Let me repeat.  It’s a burger, no cheese, lettuce, tomato, mustard…,”

“Did you want your bun toasted?”
Ugh…Yes! Like your brain.  Thanks.
Before it was cool to be gluten-free, these were my conversations.  That or “oh, you must be on that Atkins Diet.”

Really? I must? Did I just order a bag of Splenda and 42 Kraft single slices?


Last week you heard me talk about plain ol’ food. Real food that is. If you haven’t read that blog, go click on the pretty blue letters and read up.  If you have and are curious about learning the paleo basics, then sit back, grab a hunk of meat and continue to learn the basics behind the original human diet.

The Paleolithic (paleo) Diet has come a long way. A couple million years to be exact.  Early humans hunted and fished.  Early humans gathered and foraged. Early humans did not drive to McDonald’s for their latest freaky creation.

McLobster? Really?

Up until 10,000 years ago, the dawn of agriculture, we were eating what nature provided:  Animals, seasonal fruits, vegetables, roots, nuts, seeds and we drank water.  You might better know this stuff as food.  Everything was organic, whole and real. Animals were healthy and lean from running around in sunshine and eating what nature intended them to eat, not what we force them to eat.  We were healthy, muscular, strong, had good skin, teeth and vision.  If we made it out of childhood, not eaten by a sharp toothed cat, and stayed clear of infection, we actually lived a relatively long life.

Our best understanding to date leads us to believe that for millions of years:

  • Nothing was processed.

  • Nothing was cultivated.

  • Nothing was harvested.

  • Nothing was domesticated.


The aforementioned foods were literally how human beings not only survived but thrived. So, it makes sense that the Paleo diet is not a fad but rather the way our bodies were evolutionarily designed to eat.


I hate to point out the obvious (no I don’t) but this also means that for millions of years, we did NOT eat grains, beans, legumes, Pop Tarts, Cheerios, Snickers, bread, peanut butter, Twizzlers, dairy, Applebee’s, Sour Patch Kids, OR drink alcohol, coffee, soda, Snapple, smoke or chew gum.

Is it any wonder that since being introduced to these foods, across the board our health has decreased dramatically?


Am I saying because these foods were not available then that we should not consume them now?


Take them out, see how you feel.  Bring them back.  If they hurt you, Pop Tarts and PB&J isn’t for you. Remember the “If a caveman didn’t eat it, we shouldn’t eat it” mantra?  Let’s not get too hung up on that. We are not cavemen.  We have Facebook for God’s sake.  Plus, I imagine that if a caveman saw a bag of Oreos laying around, he would happily kill his entire tribe as to not be interrupted mid-gorge. I think we all know I totally would.

Food was scarce.  They ate what they could.  It just so happens that the food available were animals and plants.  From an evolutionary stand point, we just haven’t evolved to the point of being able to physically process more modern foods like dairy, grains, beans and sugars. And some foods we just shouldn’t eat ever, like McLobsters, high fructose corn syrup and gluten <—-click on that to learn the problems with gluten.

Think of it like this:  When you change your dog’s food, what does the bag say? ‘Introduce slowly.’  If not, you know damn well what’s going to happen to that IKEA Yin Yang rug.  In our case, there just hasn’t been enough time.  As mentioned in the real food blog, we have changed our diet more in 60 years than in the past million. That’s a flick in earth’s history.  It’s nothing.  And while you may not be scooting with Sparky on that IKEA rug, collectively, and to some degree, we are ALL being affected by this modern westernized diet. <——- download the pdf file on this page.


coronary heart disease

o b e s i t y


type 2 diabetes

epithelial cell cancers

autoimmune disease



I could go on and on with the science, case studies, big words, more hash tagging, but why do that when I can insert a cool info graph? Reading is so much better with pictures.

We get a lot of questions from customers about Paleo — why we don’t use bread and if The Farmer’s accent is real are just conversation starters. (Anyone who says arse instead of ass has to be legit, right?).  Hopefully, this gave you at least a brief (and believe me, this is brief) introduction into Paleo basics and the reasoning behind it.  It’s a good place to start, especially if you’re experiencing digestive ailments, lack of energy, weight problems or full blown disease.


#1.  Go here. Here. And here. Learn as much as you can.

#2.  Don’t over complicate it.  Start with the basics.  Try new things. If you get lost, go back to the basics.

#3.  If you still need help transitioning into a Paleo lifestyle, there are PLENTY of recipe resources and books to help you along the way.  To name a few:

  • Chrissy Gower’s Paleo Slowcooker book.

  • Sarah Fragoso’s Everyday Paleo

  • And one of my favorites, wait for it….wait for it……PALEO HAPPY HOUR by the fabulous Kelly Milton.  If delicious happy hour drinks and small plates are your thing (and why wouldn’t they be?) , you’re going to need this book.  It hasn’t hit the shelves yet, but the site Paleo Gurls Kitchen has plenty to get you started.  I’m still drooling over her avocado margarita.  Yep, that happened!

#4.  If you’re interested in trying out the real Paleo diet, awesome!  But, give yourself a chance to let it work.  Don’t just stop eating bread for a week and expect to lose 40 pounds.  Try it for 30 days and be true to it.

#5.  Be aware of Paleo traps.  There are a ton of misleading information out there claiming that “this is Paleo” and “that is Paleo.”  See #1, get educated and don’t forget #2 -  stick to the basics if you get lost.

#6.  Ask me for help!!  If you are questioning how to get on track with eating real food, Paleo or anything Jaime Jereb approved, contact me for a nutrition consult. I promise I won’t yell at you (in life or in all caps).

Are you Paleo? A real food lover?  We’d LOVE to hear your experiences, tips and feedback. Leave a comment below. We sure appreciate you reading!