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Posts Tagged ‘paleo’

Grape Super Salad

Thursday, June 18th, 2015

grape-super-salad-11This Grape Super Salad recipe is perfect to welcome our beloved summer; it’s refreshing, full of flavor, and uses some great summer staples such as grapes, broccoli and onions. Prepare yourself for some ‘salad greatness’.

Tools You’ll Need:

  • Cutting board
  • Sharp knife
  • Measuring cups
  • Measuring spoons
  • Large Tupperware bowl with lid
  • Small mixing bowl
  • Whisk
  • Wooden spoon
  • Citrus Squeezer


  • 3 broccoli florets (remove the stems and use only the florets; try to make all florets a bit small and also the same size)
  • ¾ purple onion (cubed)
  • ¾ cups slivered almonds
  • 1 ½ cups purple grapes (halved)
  • 10 strips uncured bacon (cooked and diced)
  • 1/3 cup organic raisins
  • 1 cup Paleo Mayo ( see below)
  • ¼ cup fresh squeezed lemon juice
  • Sea salt (to taste)
  • Black pepper (to taste)


  1. Prep all of your ingredients ahead of time.
  2. Add Paleo Mayo and lemon juice to your small mixing bowl, and using a whisk, combine both ingredients well. Set aside.
  3. Toss broccoli florets, onion, grapes and almonds in your Tupperware bowl. Using your wooden spoon, mix them all together.
  4. Incorporate bacon bits and raisins to the mixture.
  5. Now your salad is ready for it’s dressing. Add the Mayo-Lemon mixture to your salad and mix it well, making sure everything is covered by it.
  6. Enjoy right away or cover with a lid to save for later! You and your family will RAVE over this…even with the broccoli n’ all!

* Makes 15 servings

* Nutritional Information: 233 calories; 21g fat; 8g carbohydrates; 4g protein.

Paleo Mayo:paleo-mayo-12

Tools You’ll Need:

  • Food processor
  • Measuring cups
  • Measuring spoons
  • Spatula
  • Small container with a lid
  • Citrus Squeezer


  • ½ cup coconut oil (melted)
  • ½ cup olive oil
  • 2 egg yolks
  • 1 teaspoon mustard
  • 3 teaspoons of freshly squeezed lemon juice
  • Sea salt (to taste)
  • Black pepper (to taste)


  1. Plug in your food processor and prep all of your ingredients.
  2. Add yolks, mustard and 1 teaspoon of lemon juice to your food processor. Pulse a few times to mix these ingredients well.
  3. As your food processor is on, slowly pour down the olive oil (slow is key!)
  4. Once you’re olive oil is all gone, continue to slowly pour down the coconut oil to the mixture (slow is key!)
  5. Lastly, add the two remaining teaspoons of lemon juice to the mixture; pulse a few times to incorporate.
  6. Using a spatula, transfer the mayo to a mixing bowl. Add in sea salt and pepper to taste and mix well.
  7. Place Paleo Mayo in a small container and close tight with a lid; refrigerate for later use!

* Makes 1 cup. Lasts about 1 week

* Nutritional Information (per tablespoon): 126 calories; 14g fat; 0g carbohydrates; 0g protein

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.