Look at the ingredients in the mayonnaise you purchase from the store – a lot of additives are pumped into the jar. Especially troublesome are the seed and vegetable oils that make up most of the mayo. These oils have high levels of omega-6 fatty acids, are overly processed and easily oxidized, and are very unstable when they are incorporated into our human cells.
is at the core of
everything your body
does for you.
from energy to lethargy,
from happiness to depression –
the necessary nutrients your cells
receive or do not receive affect
everything about you. If only one cell
in your body is deprived, it slowly affects
the rest of you.
clean your teeth?
Let me count the ways!
going to the dentist,
my dentist always told me
I had to brush harder.
What did that mean?
When my family moved to another city,
my new dentist told me totally different
things about brushing my teeth.
BUT NEED TO KNOW
A LITTLE MORE?
I’ll get back to you soon.
While I cannot answer
I can respond to your general concerns!
My Favorite Paleo Recipes
My Favorite Paleo Recipes is a regular addition to the website. These represent the recipes that I make most frequently for my wife and me. Some are completely original — while others have been adapted to meet my specific nutritional demands. All are based on my philosophy of eating anti-inflammatory, nutrient-dense foods to improve overall health as well as gum health. Also, all ingredients are organic, and all animal products are either wild caught or pastured whenever possible.
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Pumpkin Spice Latte
October 9, 2017
Green-Tea Avocado-Coconut Ice Cream
August 17, 2017
Almost everybody loves ice cream. While smooth, creamy, and refreshing, traditional ice cream is not a healthy choice. So, here is my recipe for a relatively healthy ice cream. First, I use organic coconut cream instead of pasteurized cow’s milk and cream. In addition, I include avocados. Then I increase the nutrient list with matcha green tea powder. To sweeten it, I combine a banana, local raw honey, and vanilla extract.
August 2, 2017
Oysters are loaded with nutrition – especially zinc, vitamin B12, and copper. But, many people would never consider eating them. How can oysters be disguised for those who might reconsider if they were in a different form? Combine oysters with olives and make them into a pâté spread. I learned this idea from Mark Sisson, who is one of my go-to sources for well-researched pearls of wisdom. I tweaked the recipe and added Kelp Granules, which offer trace minerals – especially iodine. Here is an oyster pâté spread – one of those perfect “nutrient-dense foods”.
Sautéed Bok Choy, Shiitakes, Carrots, and Onions
July 12, 2017
This is a nutrient-dense, tasty, and colorful veggie side dish. My combination provides a variety of textures. In addition, cooked carrots and onions create a sweet flavor. I mix in Kelp Granules with the veggies, which adds trace minerals – especially iodine. You could use almost any veggies you want. Be creative. The flavors obviously come from the vegetables you select, but the coconut aminos add a unique flavor that I find delicious.
Blueberry Plantain Pancakes
June 28, 2017
I posted my recipe for Paleo pancakes a few years ago. Traditional pancakes were one of my favorite foods for breakfast before embracing a Primal Lifestyle almost five years ago. But, pancakes are made with wheat flour. There are coconut flour and almond flour recipes that avoid wheat flour, but they never had the taste and texture of real, chewy, soft pancakes. This recipe changed everything for me when it came to delicious pancakes – the Paleo way! And now, I added a super delicious and nutritious treat – fresh organic whole blueberries. You’ve got to try these, and judge for yourself.
Turkey Wing In Crock Pot
June 21, 2017
I purchase beef, chicken, pork, eggs, organ meats, and a whole bunch of fruits and veggies from my local farmers’ market. I’m fortunate to have access to some incredible farmers who understand organic and sustainable farming. One of the vendors provides organic, pastured turkeys. He supplied me with a huge turkey wing and suggested how to prepare it.
June 14, 2017
Chutney originated as an Indian dish, which has been tweaked around the world. In the United States, it is usually a spicy condiment made of fruits or vegetables with vinegar, spices, and sugar. My recipe has no added sugar, but I included organic dates in the ingredients. As with all my recipes, I always use organic ingredients if possible.
May 10, 2017
This is a great dish. Once you make the “basics”, you can add any protein you choose. In this recipe, I added cooked brisket. You could use flank steak, any type of roast, pork butt, even ground beef – you choose.
Healthier Chocolate Milk
March 1, 2017
Kids love chocolate milk. Generally, as a parent, your choice has been either pasteurized conventional milk (whole, 2%, or skim) with overly processed chocolate syrup or pasteurized organic milk (whole, 2%, or skim) with overly processed chocolate syrup. None of these options, in my opinion, are acceptable. I believe I have a healthier chocolate milk choice.
Bone Broth Fusion
February 22, 2017
Healthy goodies in one simple drink! I incorporate my bone broth recipe with raw honey, ground ginger, and coconut cream to create bone broth fusion. I purchase raw honey from a local beekeeper, and I use my bone broth recipe. I also use an egg yolk, which acts as an emulsifier to thoroughly combine the bone broth with the coconut cream.
Oyster Coconut Chowder
February 9, 2017
Oysters are a nutrient-dense food. They are a significant source of protein, omega-3 fatty acids, zinc, vitamin B12, copper, selenium, vitamin D, and iron. My recipe for oyster coconut chowder also includes Kelp Granules, which provide various trace minerals especially iodine.
January 5, 2017
If have written about organ meats in the past. Organ meats are the most nutrient-dense foods on earth. My most favorite is chicken liver. This recipe uses sweetbreads, which can be either thymus or pancreas. Thymus is my second favorite organ meat.
November 20, 2016
Apples have been studied for their anti-inflammatory benefits and their ability to improve the gut microbiome. This recipe is so easy. I make a big batch of it by tripling the ingredients. My wife and I love eating this frequently. One cup equals about two apples, which are the ideal amount to create anti-inflammatory benefits in the body. I’ve added sliced pears and watermelon as garnish.
Clams & Bacon over Spaghetti Squash
November 10, 2016
My wife and I love to experiment with food – Paleo-type food of course. We came across a recipe for clams and bacon sauce over spaghetti – certainly a no-no for Paleo aficionados. So, we doctored it to make it Paleo. The result was fantastic: clams & bacon over spaghetti squash. In my opinion, we created a winner.
Best Beet Soup
October 26, 2016
Beetroots are unbelievably healthy! Among other nutrients, they contain phytonutrients called betalains, which make beets red and provide antioxidant, anti-inflammatory, and detoxification support. Beets also have a significant amount of fiber as well as folate.
Tomato, Coconut, Basil Soup
September 28, 2016
So easy! Creamy! So good! All the ingredients are organic and healthy. This is a great soup anytime of the year. Since tomato soups can be too acidic for many people’s taste, I have added some baking soda to neutralize some of the excessive acid. My wife and I love this. You may too.
Pumpkin, Nut, Chocolate-Chip Bread
September 21, 2016
I published my Banana, Nut, Chocolate-Chip Bread recipe in the past. It was, and still is, unbelievable. Now, my pumpkin edition is here. This also is moist and perfect for my taste just like its banana cousin. See what you think. Remember, this is a treat. You can’t eat the whole loaf and still call your diet “healthy”.
Chicken Liver Pâté
August 17, 2016
I have written about organ meats before. They are nutrient dense and should be on everyone’s menu at least once or twice a week. Chicken liver is one of my favorites. This recipe takes sautéed liver and combines herbs and other ingredients into a smooth and spreadable appetizer or main course.
Chocolate Avocado Pudding
July 21, 2016
For my taste buds, chocolate pudding is about the ultimate taste sensation I can imagine. I am a dark chocolate lover. But, chocolate pudding from a traditional recipe would be relatively unhealthy. Here is a yummy alternative.
Yummy Caesar Salad Dressing
April 16, 2016
When it comes to putting a dressing on any salad, this is my favorite without question. It’s creamy, tangy, and universal. I store the unused dressing in the refrigerator in a silicone salad dressing bottle, but within a week it is gone.
Soft Shell Crabs
April 11, 2016
I live in Charleston, SC. Early spring is the time when soft shell crabs are available for just a few weeks. Blue crabs slough their hard shell, expand their bodies to grow, and then regrow another hard shell. Soft shell crabs are that in-between time before the shell hardens again. They are a delicacy.
Coconut Pumpkin Smoothie PLUS
April 6, 2016
This is a different type of smoothie. I don’t think you would think about this one on your own. One of the ingredients will surprise you – just wait until you get to the end of the ingredient list. I also have included an unusual spice – cardamom is often associated with Indian dishes. It has a very powerful flavor and has been described to elevate sweet and savory dishes. It has minty, floral, and slightly bitter tastes all rolled up into one.
Fruit Soufflé Muffins
March 21, 2016
I thought I would call this only a muffin, but that would give the idea that it was made of some type of flour. It is not. Then, I thought I would call it a soufflé, but that would give the idea that it was a fluffy dessert. It is not. So, the name “soufflé muffin” best describes what it is. As a matter of fact, the only ingredients are fresh berries, eggs, and bananas.
February 18, 2016
If you can tolerate eggs, they are delicious and nutrient dense. They have to be; they have everything in them to make a chicken. I get my eggs from my local Farmers’ Market. One of my favorite breakfasts is a vegetarian omelet with fresh berries on the side. But, my deconstructed omelet is my take for something slightly different. The sautéed vegetables are on the bottom, and the eggs (any-style) are on the top.
February 4, 2016
I love avocados. They have an abundance of healthy fat, fiber, and micronutrients. My favorite ways to eat them are raw with some kelp granules sprinkled on top, cut up in any salad, always in my smoothies to make them creamy, or in this recipe below.
Shrimp Fried “Rice” a la Danenberg
January 27, 2016
The first time I ate shrimp fried rice was when I had lunch in a Chinese restaurant with my girlfriend who eventually became my wife. Take hold of your seats, but that was when I met her in the 9th grade around 1962! And here is another fact; we have been married since 1969! But, that is another story. Of course, shrimp fried rice was made (and is still made) with real rice and unhealthy fats. Now, I make it with cauliflower rice and healthy oil. Actually, it is awesome.
Perfect Hard-Boiled Eggs & Best Method For Peeling
January 12, 2016
I think I have discovered the solution to making the perfect egg and getting the shell off with no damage to the egg white. Read on!
January 10, 2016
Let’s get serious. I’m talking pizza. Many experts in the ancestral nutrition world consider grass fed raw milk products to be healthy for those who can digest them effectively. Some primal societies have eaten raw milk products. This pizza recipe uses grass fed raw milk mozzarella cheese.
Tomatoes Tossed With Oil, Garlic, And Basil
January 6, 2016
My Best Paleo Burger Just Got Healthier
January 1, 2016
This recipe is still my favorite burger recipe. It’s juicy and flavorful. But now, I have added one of the most nutrient-dense foods on the planet – chicken liver. I sneak it in for those who don’t think they like to eat liver. You can’t taste the liver, but your body will know the extra nutrients are there. Here is how I do it.
December 30, 2015
Thick gravy is delicious, but usually it is made with unhealthy flour and incudes little nutrition. This gravy is not like that. Liver and bone broth add significant nutrients, which sets this way above traditional gravy. Experiment how you want to use this. Use more or less bone broth depending how runny you want the gravy. Try it on chicken, turkey, or meat loaf.
Banana, Nut, Chocolate-Chip Bread
December 29, 2015
I have tried many banana bread recipes, but this one is the best. Most Paleo-type recipes usually have been very dry for my taste. This is moist and reminiscent of the banana breads I enjoyed before going Primal. And, how can you go wrong when it includes dark chocolate crumbles? Go easy. This is a treat; not a regular part of a diet.
Creamy Mushroom Soup
November 23, 2015
My recipe for creamy mushroom soup is velvety and filling. Even if you left out the coconut milk or heavy cream, it is still thick and creamy. It also has some kick because of the Jalapeño pepper and red pepper flakes. You could adjust the heat by reducing or increasing these peppers. (Notice: I snuck some important trace nutrients from seaweed into the recipe by incorporating kelp granules.) … CLICK HERE FOR THE RECIPE.
November 17, 2015
Holidays are coming, ready or not! Last year I posted two recipes that I love to prepare for Thanksgiving. I made both of them to take to my kids and their kids. They were a hit. These take some time to prepare, but they are well worth the effort. Here is the link to MY TWO FAVORITE PALEO RECIPES FOR THANKSGIVING.
Apple Crisp with Honey
November 16, 2015
Desserts can be decadent and unhealthy. This is neither. It is Paleo, delicious, and satisfying – at least for my taste. You could think of this as the filling for an apple pie without the dough and without the junk.
Shrimp & Sausage Gumbo
October 20, 2015
This is a creamy gumbo because I used a roux made with almond flour, arrowroot flour, and ghee. How can you go wrong with okra, sausage, and shrimp? Remember, all ingredients are organic. The sausage is made with pastured pork from a local farm, and the shrimp is freshly caught from the waters of Charleston, SC.
Liver & Onions With Red Wine Reduction
October 6, 2015
Liver is one of the most nutrient-dense foods in existence, and contains many nutrients that are difficult to get elsewhere. I wrote about it when I posted my recipe for Crispy Spiced Chicken Livers several months ago. Liver is an important source of retinol, which is pre-formed vitamin A. Also, folate, choline, and vitamin B12 are abundant in liver.
September 21, 2015
Oysters are very healthy and nutrient-dense. When you eat an oyster, you are eating “the whole animal from head to tail”. Here in Charleston, SC, oysters are readily available in season (those months with an “r” in them). I usually eat them raw. But, here is my way of making them crispy.
Salmon-Crab Croquettes with Spicy Honey Mustard Sauce
July 9, 2015
I combined two of my favorite seafood (salmon and crab) into one dish. The seasonings and textures join to provide a tasty meal. Lots of nutrients and trace minerals make this a nutrient-dense main course. I place the croquettes on a bed of greens and avocados and top off with my spicy sauce for a satisfying and Paleo healthy dinner.
Al’s Best Paleo Burger
July 5, 2015
I’ve made plenty of burgers in my time, but I believe this is my best. It is juicy, tasty, and quite versatile for many presentations. I do this burger on a thick slice of an heirloom tomato and then garnish it with slices of avocado and black radish.
June 18, 2015
The following nutrient-dense salad includes many phytonutrients, most of which stimulate the Nrf2 pathway in addition to other biochemical pathways. It’s not only delicious but also “medicinal”. This has become my favorite go-to health salad. Play around with the ingredients and their quantities, and see if it becomes one of your favorites.
French Onion Soup – Almost
May 19, 2015
The first time I had French Onion Soup was when my wife and I were in Montreal in the 1970s. What a delight! (That’s when we had our first Crepe Suzettes – definitely way before my Primal education.) After returning from our vacation in Canada, we searched for the best French Onion Soup recipe. We found it in Julia Child’s cookbook…
Thai Shrimp & Coconut Soup
March 11, 2015
I enjoy the flavor of coconut – not to mention shrimp. Thai inspired coconut soup hits the spot for me especially in the winter months. But for me, soup is good anytime – especially when the base is homemade bone broth.
Sardines For Sardine Haters
February 10, 2015
Sardines are so healthy. One 4.375-ounce can of wild caught sardines with skin and bones contains about 310mg of EPA and 685mg of DHA omega-3 fatty acids. Also, a can contains ample amounts of vitamins B12 and D as well as selenium and coenzyme Q10.
Crispy Spiced Chicken Livers
January 31, 2015
Organ meats are nutrient dense and should be on everyone’s menu at least once or twice a week. Liver is one of the best. This recipe takes liver to a crispy level that may be tastier for those who have not yet acquired the taste for other liver recipes.
Spiced Bulletproof Matcha
January 21, 2015
Matcha is stoneground green tea leaves and a Japanese delicacy. It provides a powerful arsenal of vitamins, minerals, antioxidants, fiber, chlorophyll and amino acids in a way no other green tea can. One glass of matcha is equivalent to 10 glasses of green tea in terms of nutritional value and antioxidant content. It has a unique spinach-like taste.
Broccoli Coconut Puree
January 9, 2015
Soup and winter months go so well together. Actually, anytime is great for soup. This puree could be served hot or cold. When it comes to nourishment, broccoli is one of those nutrient-dense foods. It contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin-C.
Kickin’ Leafy Green Salad
January 6, 2015
You need to eat non-starchy veggies at every meal. A big salad serves the purpose. I am sure you have taken a bag of organic, prewashed greens, thrown them into a bowl, put some salt and pepper and olive oil on them and called it a salad. Yes, that is a salad. But, here is a kickin’ salad. Simple, green, healthy, and with some heat.
December 14, 2014
Do you remember drinking hot chocolate on a cold day to make the chill go away? What a great excuse to have a hot chocolate. Most hot chocolate drinks were loaded with table sugar, milk, and some type of processed chocolate mix that included ingredients that were artificial and not so healthy. Here is a recipe that is the real deal.
Crispy Salmon Fillets
December 2, 2014
Wild-caught, Pacific salmon is one of my favorite fish. Salmon is loaded with healthy nutrients. This recipe is easy to make and keeps the skin crispy. It should be a real crowd pleaser. Since you will be placing the filets is hot butter fat, there will be splatter. A splatter guard over the pan is a great way to protect you from popping hot butter.
Burger, Fries, & A Soda
November 23, 2014
Before I got educated about primal nutrition and lifestyle, my go-to quick meal was usually a burger, fries, and a soda – a junk-food meal with little to no nutrition. Here’s a healthier Paleo idea with no junk, lots of nutrients, and satisfying tastes and crunches.
Slow Cooker Meatloaf Wrapped In Bacon
November 8, 2014
Meatloaf has always been a staple, quick meal in my home while growing up. Of course, the traditional meatloaf had bread and other ingredients that were not anything that resembled a Paleo compatible dish. Here is a recipe that not only is Paleo, but also includes organ meat – heart.
Sauteed Super Greens
October 31, 2014
Leafy greens should be included with every meal. In this recipe I used Swiss chard, but whatever greens you want are OK. Leafy greens are nutrient-dense and support healthy cells and their mitochondria. They can be eaten raw, or in smoothies, or steamed, or sautéed.
Dry Ribs In Slow Cooker
October 22, 2014
I love ribs – dry, spicy, fall-apart, melt-in-your-mouth ribs. But, I don’t want the carbs from sugar or other unnatural ingredients that are frequently in commercial rubs. So, here is a recipe that offers everything I want from my ribs. See if this works for you.
October 2, 2014
If I would have a muffin, it would be a blueberry muffin with a bunch of plump blueberries oozing out from all directions. This is a great Paleo recipe with lots of blueberries, but it is heavy on carbs – about 35 grams of carbs per muffin. They are to be eaten as a treat. This recipe makes 6 muffins.
French Onion Oxtail Stew In Slow Cooker
September 15, 2014
This is a super hearty and healthy dish. It has become one of my favorite dinners. Oxtails are rich in nutrients like glucosamine, chondroitin, magnesium, glycine, and phosphorus, which help form bone cells, connective tissue, and collagen. Along with the bone broth as a base, you can see how healthy this stew is for joint and bone health.
September 14, 2014
Mashed potatoes used to be a great side dish for me. But, it was not Paleo since potatoes are high in carbs, relatively low in nutrients, and contain high levels of glycoalkaloids. Then I discovered mashed cauliflower, which could be made with the consistency and satisfaction of mashed potatoes without the bad stuff.
Spiced Bulletproof Coffee
September 11, 2014
Dave Asprey introduced his BulletProof Coffee several years ago, and it has become extremely popular. Here is a link to his website. Below is my spiced version that I love and drink almost every morning. There are interesting health benefits from coffee, coconut oil, ghee from the butter of grass-fed cows, cinnamon, and organic cocoa.
Chewy, Chocolaty Brownies
September 10, 2014
My weakness forever has been chewy, yummy, rich, chocolate brownies. In the past, these were very unhealthy and definitely not Paleo. Then I found a recipe that I tweaked to make it my favorite brownie recipe – even better than the non-Paleo types. So, if you love brownies as I did and still do, then you must try this recipe. Remember, this is an indulgence – not meant to be eaten everyday.
Mushroom & Seaweed Soup
September 9, 2014
This is an extremely healthy soup. It incorporates the many benefits of bone broth and the unique combination of the trace minerals and micronutrients found in a variety of seaweeds as well as the health benefits from mushrooms, onions, garlic, and fresh ginger. Some of the seaweeds and mushrooms you might find in the store or online dried, which will need to be reconstituted before using the suggested measurements below.
September 7, 2014
Although these muffins are moist and delicious, they do have fructose in the form of honey for sweetness (total carbs about 11 grams per muffin). So, discretion is important. You could leave out the honey or reduce the quantity, but you will sacrifice sweetness. You need to experiment. This recipe should make 12 muffins.
September 6, 2014
Bone broth has been called the miracle drink. It is loaded with healing nutrients – some of which you only can get from homemade bone broth. Be sure to use only grass-fed/grass-finished beef bones and/or pastured chicken or pork bones and/or venison bones (ideally marrow, oxtail, knuckles, and feet bones). Here are just a few of the benefits …
Crab Imperial In Portobello Mushroom Caps
September 5, 2014
One of my favorite seafood dishes has been crab imperial. In Baltimore where I grew up, great crab dishes were common. Unfortunately, most crab imperial recipes use breading and other non-Paleo ingredients in the mixture. Here is my arrangement to fit my Paleo lifestyle.
Paleo Chili With 4 Meats
September 3, 2014
I often make this dish on the weekend and freeze portions to use during the week. I created this, and I must confess that it is delicious. It combines some of the best tastes of several meats with healthy ground beef heart – this is a great way to include organ meats for those who are not used to them. The black garlic is fermented garlic that adds a unique sweet taste.
Wild Caught Salmon Slow Baked In Parchment
September 2, 2014
Salmon is very healthy, but make sure your salmon is not farm raised. Wild-caught Pacific Northwest salmon is my choice. This recipe allows the salmon to be especially moist because the parchment paper allows the steam to remain in the pouch. Make sure all the bones are removed. Even though it is a “fillet”, I have always found at least one annoying bone.
September 1, 2014
Pancakes were one of my favorite foods for breakfast before embracing a Primal Lifestyle. But, pancakes are made with wheat flour. There are coconut flour and almond flour recipes that avoid wheat flour, but they never had the taste and texture of real, chewy, soft pancakes. This recipe changed everything for me when it came to delicious pancakes – the Paleo way!
Yummy & Oh-So-Healthy Smoothie
August 31, 2014
Leafy greens are so important for the micro-nutrients your body’s cells require to function efficiently and effectively. Sometimes it may seem difficult to eat prepared or raw greens with every meal, as you should. However, if the greens are reduced into a drink, it might be easier to include them with meals. This may become your kids’ favorite drink!
Perfect Healthy Mayo
August 30, 2014
August 27, 2014
I used to love oatmeal in the morning – warm, nutty, yummy. Now I have a healthy Paleo substitute for an occasional splurge. Remember, the dates and any fruit toppings add fructose.
Homemade Ghee The Easy Way
August 26, 2014
I love Ghee. It is delicious. No milk solids and all butter fat – full of fat-soluble vitamins only if you use grass-fed cow butter. Anyplace where you would use butter, you could substitute Ghee. I also use it with my Bulletproof Coffee, which has been popularized by David Asprey. I will post that recipe in the near future.
Crispy Italian-Spiced Chicken Thighs
August 25, 2014
Pastured chicken is healthy and tastes great. And, the thighs are juicy. This recipe gives you crisp skin and tender meat. If you ever craved conventional, unhealthy fried chicken, then you are in for a treat with this recipe. The red pepper flakes add some heat.