The Benefits of Starting on a Paleo Diet

The paleo diet, also known as the caveman diet, has gained a lot of popularity in recent years. This diet is based on the idea of eating only foods that were available to our ancestors during the Paleolithic era. By adopting this diet, you can reap many benefits that will positively impact your health.

Lower Your Cholesterol

The paleo diet has many advantages, chief among them being the ability to reduce cholesterol. Excess amounts of this waxy substance can boost your chances for developing heart disease and other health issues. Through a meal plan consisting of wholesome fruits and veggies, lean proteins, and nutrient-dense fats, you can substantially decrease your cholesterol levels over time. In fact, numerous studies have demonstrated that following a paleo diet for just several weeks leads to significantly lower cholesterol readings in individuals.

Ditch Processed Foods

Another benefit of the paleo diet is that it encourages you to ditch processed foods. Processed foods are loaded with sugar, unhealthy fats, and preservatives that can wreak havoc on your digestive system. By cutting out processed foods and replacing them with whole foods, you are giving your body the nutrients it needs to function properly. Most unprocessed foods, including meat and fish, don’t contain gluten, making the paleo diet a great option for those with gluten sensitivities.

Lose Weight

The paleo diet can also help you lose weight. Many people struggle with weight loss, and the paleo diet offers a natural and healthy solution. The diet is rich in protein, which helps keep you feeling full for longer periods, reducing the chances of overeating. The paleo diet eliminates processed foods, which are often high in calories yet low in nutrition. If you substitute them with nutrient-dense fruits and vegetables along with healthy fats, it can help you quickly lose any extra weight. Additionally, the paleo diet encourages eating whole foods that are free from added sugars and other preservatives. This combination of factors can help you reach your desired weight in no time!

Starting on a paleo diet can have many benefits that can positively impact your health. By adopting this diet, you can lower your cholesterol, ditch processed foods, and lose weight. The paleo diet emphasizes the importance of eating whole foods, which can provide your body with the nutrients it needs to function properly. If you’re looking to make a change in your diet and improve your overall health, then consider giving the paleo diet a try.

If you enjoyed this article you might also enjoy: Diet Changes You Can Make to Feel Better

Old School Ham and Pickle Salad

I took a walk down memory lane recently and remade a favorite Ham & Pickle sandwich. I grew up with this forgotten sibling to the ubiquitous tuna and egg salads and have some great memories of it. My Aunt would start making make this dish for me as soon as she got word I was coming back to CT for a visit and im not talking a little bowl.. Im talking quarts!

INGREDIENTS

  • 1 pound of cooked ham (you can use a baked, boiled, a ham steak or thick slices of ham from the deli)

  • 1 stalk (or 1/2 cup finely diced celery)

  • 1/2 half of white or red onion rough chop

  • 4-5 pickles (about a 1/2 cup dill pickles diced or use relish)

  • 2 tablespoons pickle brine

  • 1/2 cup mayonnaise

  • 1 tablespoon dijon mustard (more to taste)

  • Fresh black pepper to taste

  • 1/4 teaspoon cayenne pepper or red pepper flakes

  • 1/2 teaspoon garlic powder

  • 2 teaspoons Worcestershire sauce

INSTRUCTIONS

  1. In a food processor, blitz the ham into a small chop (3-4 times pulses).

  2. Add onions, pulse.

  3. Add the remaining ingredients to the processor with the ham and onion and pulse several seconds to your desired texture.

  4. Taste for seasonings and adjust if needed. I like balance salad that tastes like ham but with the mayo and mustard to balance sweet and sharp

  5. Remove from the food processor into a sealable bowl (I’m a huge LockNLock fan for this). Mix with a spatula

  6. Cover and refrigerate for 1 hour, then stir again , taste for salt, pepper etc. before serving.

Serving options; Spread on your preferred bread and make a sandwich or scoop some in bowl with a side of crackers, pita chips, celery sticks or core a tomato and fill.

Cottage Cheese Breakfast Cake

Cottage Cheese Breakfast Cake

My partner found the original version of this recipe on Tiktok and asked me to take a try at it. He is always looking for ways to increase his protein intake beyond eggs for breakfast. They original was ok, but needed a bit more flavor for us,  so I tinkered around with it some, and this was the latest result.

Unadorned its great, but go ahead and “gild the lily” and dress it up once cooled


Ingredients:

Serves 2:

  • 1 cup of cottage cheese
  • 1/4 cup of vanilla protein powder
  • 1/4 cup greek yoghurt
  • 4 tbsp almond flour (the original recipe used 1 tbsp coconut flour)
  • 1 egg
  • 1 tsp vanilla extract
  • 1 pinch of salt
  • lemon zest

Directions:

  1. Grease or spray the bottom and sides of a baking pan and cover the bottom with a parchment liner
  2. Preheat the over to 350 f
  3. Add all the ingredients to a food processor or blender.
  4. Blend until smooth.
  5. Pour into the prepared pan. Place on a cookie sheet and place in the oven.
  6. Bake at 350 F (180 C) for 35-40 minutes.

This will make a thin cake, enough for two servings from an 8” cake pan. For a thicker cake, double the recipe and bake an additional 15 -20 minutes.

Let the “cake” cool, plate and serve with stewed fresh berries or topped with warmed strawberry preserves with a splash of vanilla or almond extract, and slivered almonds or sprinkled with confectionary sugar or sugar replacement.

Refrigerate any leftovers.

Adapted from Tiktok’s @marinawrightwellness Cottage Cheesecake

Chicken with Mint Sauce

I came across several old references in Italian cookbooks of a grilled or sautéed chicken breast that was simply prepared with a fresh mint sauce. Now I’ve seen other variations, where people do lemon, dill or rosemary but this one caught my eye several times so I finally took it apart played with it. Below is my version that I am thrilled with. It’s the simplicity of simple ingriedeints that makes this shine, thigh the star being the brightness of the mint sauce.

I noticed many references say this may be a traditional Sicilian dish, but I also have seen variations in other parts of the country. Here in the US, I’ve seen it on menus but very rarely.

Ingredients

  • 3-4 large boned and skinned chicken breasts (totaling 1 to 1½ pounds), cut crosswise into ½-inch-wide strips
  • ¼ medium red onion, minced
  • 1 clove garlic, minced 
  • Generous pinch of sugar
  • 3 tablespoons red wine vinegar ( you could use white or even Apple cider vinegar)
  • 2 tablespoons extra-virgin olive oil
  • Salt and freshly ground black pepper
  • zest and juice of 1 medium lemon
  • ½ teaspoon dried oregano
  • ¼ tightly packed cup fresh mint leaves,
  • ½ teaspoon freshly ground black pepper finely chopped
  • Salt & Pepper to taste

Directions

Step 1:
  1. Slide the chicken breast crosswise into 1/2′ wide strip or medallions and place in a sealable container or silicone storage bag (a plastic one will also work)
  2. To the chicken add 1 tbsp of the oil, lemon zest, oregano, and pepper. Seal and toss well.
  3. Let marinate in the refrigerator 1 to 6 hours.
Step 2:
  1. About 30 minutes before cooking, make the sauce;
  2. Stir together the minced onion, garlic, sugar, vinegar, lemon juice, salt and pepper to taste in a small bowl.
  3. Let stand 20 minutes
  4. Then whisk in the remaining oil.
Step 3:
  1. About 15 minutes before serving, heat a heavy skillet, or a 12-inch sauté pan over medium-high heat or you grill on medium.
  2. Sauté or grill the chicken, sprinkling it with salt.
  3. Turn the pieces as they pick up color and immediately reduce the heat to medium-low.
  4. Continue cooking about 4 minutes, until the chicken is barely firm when pressed.
  5. Be sure there is, no sign of raw meat. An instant read thermometer should read 160 -1 65 degrees.
  6. Transfer it to a serving warm plate or a plate layered with lettuce or arugula
Serving
  1. Stir the 3 tablespoons of the fresh mint into the prepared sauce,  spoon over the chicken
  2. Sprinkle remaining mint over the chicken for garnish
  3. Suitable as simple summer lunch or as dinner along with  Broccolini with Peanut Sauce

Notes – I make double the sauce as everyone asks to add more!

 

Adapted from the Italian Country Table, by Lynn Rossetto Kasper, 1999

Sketchy’s Family Pasta Salad

My pal and @tiktok co-collaborator and fellow troublemaker, Tricia ( also known as @SketchyChef ) always comes up with recipes that just make a person’s mouth water, stomach growl and you know what ever she is making is going to feed a crowd.

This is one I asked that she let me share; it’s her families’ 20 year old recipe for a summer  or anytime gathering standard; Sketchy’s Pasta Salad. Never scoff at the basics. Your first bit of this is gonna take you back to one of you childhood memories  for sure.

Ingredients

  • 1 lb pasta of Choice , cooked as directed & drained

  • 1 cup shredded carrot

  • 1/2 bell pepper finely diced

  • 3/4 – 1 Cup Mayonnaise

  • S & P to taste

Preparation

  1. Mix all ingredients into cooked pasta , refrigerate & let chill  before eating.

So as Tricia likes to say “Keep it Sketchy & Enjoy”

 

Catch Tricia on TikTok as @SketchyChef and she’s also part of the collaborative group  @TheFoodieNetwork 

Ricotta Cheese Crumble

Ricotta cheese is one of those items that most conect it to the lushes filling between lasagna noodles. But for many cultures it also has a rich history as add-in or star to everything from pancakes , pasta to dips and even sweet endings. This dish resembles the marriage of a custardy like cheesecake sandwiched between layers of a simple crumble. 

Ricotta Cheese Crumble

 

Ricotta filling:

  • 2 cups ricotta cheese (drained)
  • 7 Tbsp sugar
  • 1 egg
  • 2 lemons, zested ( you can also substitute with oranges)

Crumb cover and base:

  • 2 ¼ cup all-purpose flour
  • 1 egg
  • 7 Tbsp sugar
  • 6 Tbsp vegetable oil
  • 2 tsp baking powder
  • 1 lemon, zested

Preparations

  1. Preheat the oven to 350F°/180C°.
  2. Line with parchment paper and butter a 9” springform pan
  3. To make the ricotta filling, place in a medium bowl the filling items and gently blend together with a fork.
  4. To make the crumb , place the remaining ingredients in a bowl and using your fingers, rub the egg and the oil into the flour, zest and sugar to make a crumb-like mixture
  5. Using about ⅔ of the crumbs, make the cake bottom and edges, lightly shape up the sides to make a ridge. You don’t need to compress it tight
  6. Pour the filling into the this crumble shell, then top with a sprinkle the crumble mixture
  7. Bake for 30-40  minutes until lightly golden.
  8. Let it cool at room temperature, and served dusted with icing sugar

Note: You can use any combination of citrus with this crumble. You can also add chopped pistachios to the top layer of the crumb for some extra crunch.

Bacon, Onion, Cheese, and Walnut Bisquick Muffins


Savory Muffin Goodness

There is something about savory muffins that I love. These Bacon, Onion, Cheese, and Walnut Bisquick Muffins are perfect for dipping in soups or gravy, or smeared with butter or honey. This combination of flavors is a old favorite, I often see in scones. But I was excited to try it in a muffin and make use of some of the last of the Cottage Bacon that arrived from PA based Stolztfus Meats. Check out my Smoked Hog Muffuletta Sandwich recipe I posted recently using the Cottage Bacon and Smoked Cheddar Cheese from Stolztfus Meats as well

You can make muffins from scratch easy enough as in this vintage recipe from Best of the Best from New England: Selected Recipes from the Favorite Cookbooks of Rhode Island, Connecticut, Massachusetts, Vermont, New Hampshire.  Or cheat a bit as I did and use Bisquick

In either case, take advantage of the basic recipe and get creative to make it your own.

Ingriedients

  • 1¾ cups flour

  • ⅓ cup corn oil ( or bacon fat melted or combined)

  • ¼ cup sugar

  • 1 cup of green onion, coarsely chopped (aprx 8-10)

  • 2 teaspoons baking powder (omit if using Bisquick)

  • ½ cup shredded Cheddar cheese

  • 1 beaten egg

  • ¾ cup milk

  • ½ cup chopped walnuts

  • ½ cup chopped bacon

  • 1/4 tsp Salt (optional)

Directions

  1. Preheat oven to 400°.

  2. In a large mixing bowl stir together the flour, sugar, (salt and seasonings, if using) and baking powder. Make a well in the center.

  3. Combine egg, milk, and oil(s).

  4. Add egg mixture all at once to flour mixture; stir just until moistened.

  5. Fold in onions, cheese, (bacon if using) and walnuts until just combined.

  6. Grease or line muffin cups and fill approximately ⅔ full.

  7. Bake at 400° for 20-25 minutes or until golden.

Makes 12 muffins.

Adapted from:

Best of the Best from New England: Selected Recipes from the Favorite Cookbooks of Rhode Island, Connecticut, Massachusetts, Vermont, New Hampshire, Plastic Comb – August 1, 1994

Think about following me on Tiktok under my new food & recipe focused account @KitchenBearSF  or check out my Frank_MentorSF account for shits & giggles. 

Where to Go for Authentic Latin American Seafood

Latin America has been renowned for its stunning cultural diversity, profound heritage and exquisite cuisine. Therefore it is no surprise that seafood dishes are particularly common in many Latin American countries due to their extensive coastlines and a wide variety of edible fish species. In this article, we will explore three hotspots for getting an authentic taste of the region’s seafood delicacies – Costa Rica, Mexico, and Peru!

Costa Rica

Costa Rica is a stunning Central American country that offers an abundance of seafood delicacies, thanks to its unique location between the Pacific and Caribbean seas. Here you can savor many delectable dishes such as ceviche – raw fish marinated in lime juice – or grilled seafood specialties cooked with fresh catches from the day. From Quepos to Puerto Viejo, explore this paradise’s vivid coastal towns offering a myriad of seafood eateries! For a unique experience, try the traditional Costa Rican dish of sopa de mariscos, a hearty seafood soup made with coconut milk and vegetables.

Mexico

Mexico is a premier destination for extraordinary Latin American seafood cuisine. With succulent shrimp cocktails, delectable fish tacos and more, Mexican seafood dishes are celebrated across the world for their vibrant flavors and fresh ingredients. You’ll often find some of the best Mexican food near the coast in towns and resorts like Puerto Vallarta and Cancun. In Baja California, you can try the local specialty of fish tacos, made with battered and fried fish, shredded cabbage, and a variety of sauces. For a more upscale experience, head to Mexico City and try the seafood platters at high-end restaurants like Contramar or Pujol.

Peru

Peru, located in South America, is becoming an increasingly coveted destination for foodies around the world. The country’s coastal cuisine has gained a stellar reputation and is particularly renowned for its seafood dishes stemming from the abundant fish and shellfish that swims in the Pacific Ocean. A fan favorite dish of Peruvian cuisine? Ceviche: fresh raw fish marinated to perfection with lime juice before being served alongside onions, chili peppers, and sweet potato! Other popular seafood dishes include arroz con mariscos, a rice dish with mixed seafood, and chupe de camarones, a creamy shrimp soup. Lima, the capital city, is known for its excellent seafood restaurants, including La Mar and Pescados Capitales.

Latin America is a paradise for seafood fans! From Costa Rica and Mexico to Peru, there are endless options for delightful meals like ceviche, fish tacos or shrimp stews. Dining on the local cuisine can be an exciting way to explore this vibrant region’s distinct cultures and flavors – it will surely tantalize your taste buds in fresh new ways!

Check out this article on how to get a better grasp of a country’s culture!

Pastel Azteca Enchilada Casserole

I remember Tricia making this recipe for Pastel Azteca (Enchilada Casserole / Mexican Lasagna) live and it’s one I have made a few time since. I bet if you follow her account @SketchyChef on tiktok – you might be catching her do it again one day!

Ingredients

  • 3 Roma tomatoes, cut in halves

  • 1 medium onion, cut in half

  • 1 clove garlic

  • 2 dried ancho chilies

  • 1 dried Cascabel chile

  • 2 pounds boneless chicken breast, cooked and shredded

  • 16 Corn Tortillas

  • Vegetable Oil (for frying)

  • Queso Fresco

  • 1 cup Mexican Crema or Sour Cream

  • 1 cup shredded Manchego cheese (or your favorite blend)

Directions

  1. Cook the boneless, skinless chicken breasts. Once the chicken is done, shred the chicken and set aside.

  2. To prepare the sauce, place the tomato halves, the onion, garlic, and dried chilies in a medium saucepan.  Cover with water and bring to a boil over medium high heat.  Remove from heat and let cool to room temperature.  Remove the seeds and stems from the chilies.  Puree the tomatoes, onion, garlic, chilies and 1 cup of the cooking water until smooth.  Pour the sauce into a medium saucepan or bowl; season with salt.

  3. Ladle enough sauce into a 9-inch square baking dish to cover the bottom; set aside.

  4. Heat about 1/2 cup of vegetable oil in a medium skillet over medium-high heat.  Fry the corn tortillas, one at a time, for about 30 seconds per side.  Transfer the tortillas to a heatproof plate until you’ve finished frying all of the tortillas.

  5. Arrange 4 of the fried corn tortillas in the bottom of the baking dish.  (The tortillas will overlap slightly.)  Ladle an additional 1/2 cup of the sauce on top of the tortillas, making sure the sauce makes it all the way to the edge, adding more sauce if necessary

  6. Top with shredded chicken, crumbled queso fresco and a couple of dollops of sour cream.

  7. Repeat for 2 additional layers, topping the third layer with the last of the fried tortillas.  Top the tortillas with more sauce, crumbled queso fresco, and shredded manchego cheese.

  8. Bake in a preheated oven at 350F for 30 to 40 minutes until the cheese has melted and starts to turn a light golden brown.

Catch Tricia on TikTok as @SketchyChef and she’s also part of the collaborative group  @TheFoodieNetwork . You can also see all of her shared recipes here