Shrimp Scampi


Looking for a good primal seafood option?  How about Shrimp Scampi James Style.  This is something I came up with last summer while on vacation. It is very simple to make and you can pair it with a lot of different veggies, you could even use a gluten free pasta, just make sure you double check the ingredients, watch out for added sugar, corn, and rice.  Those can add a lot of carbs to your meal.


Shrimp (duh) – you want Large Shrimp, and you don’t want to buy precooked.  I suggest Gulf Brown Shrimp, but use your favorite, generally 1/3 to 1/2 lb per person.

1 Stick Butter (real butter Kerry Gold is best)

1Tablespoon olive Oil

2 Cloves Garlic finely chopped

1-2 Lemons

1/4 Cup White Wine (optional)

1/4 Cup Flat Leaf Parsley (chopped)

How to Make:

First peel and Devine the shrimp, next in a 12″ skillet melt the butter in the pan, add olive oil and garlic.  Heat the pan on about medium heat for a few minutes to allow the garlic to add flavor to the butter.  Then Squeeze the juice of the lemons and add to the pan continue to heat you want the pan hot but watch out not to burn the butter.  Right before you are going to add the shrimp you will want to add the wine.  Then Simply pour in the shrimp.  You will want to start flipping them fairly quick, remember shrimp cook very quickly.  I would estimate they are done in about 2 minutes, less time if you used smaller shrimp.  Then sprinkle with the flat leaf parsley. After that simply serve with your favorite side items.  We used fresh broccoli from the local farmers market, along with with a salad, ingredients also from the farmers market.  Lorie like to add fresh parmesan to hers, I prefer to skip that step.

If you need more directions or ideas let me know, also comment if you decide to make it yourself, I would like to know how it turns out.

Mid-Week Dinner

Wow! I have to write about dinner tonight, so simple yet so great.  It consisted of only 3 main ingredients plus spices.

Organic Free-Range Chicken



That is it!  Ok so it is truly in the way you prepare it.  Here is what else you will need and feel free to substitute with your favorite flavors.  You need Olive Oil, butter, Himalayan Salt, Nature’s Seasoning low Sodium by Morton.

First the chicken, I have to thank my friend Maria for this suggestion, cut the backbone out and break the breast plate.  The Chicken should now lay flat, put skewers in each side through the thigh and breast.  Next Cover with Olive Oil, take a brush and liberally coat, add sea salt be generous with the seasonings.  Finally, the nature’s seasoning, we use the low sodium because I prefer to use my Himalayan Salt, again be generous.  So How are you going to cook this thing, well the preferred method would be in a smoker or over indirect heat.  I use a 27″ round Weber Grill with Coals off to one side.  Once the coals are hot put this baby on.  Now for more flavor you need to add smoke chips, best to soak in water, but in a pinch just throw them on the fire.  Today, I only had Applewood, but what a great combination added just a hint of sweetness to the chicken.  Feel free to use your favorite or experiment with something new.  Close that lid and set a timer for 1 hour, or adjust according to your grill.  At the 1 hour mark I cut the legs off and removed from the heat, they were done.  I let the rest of the bird cook for another 15 minutes, let me tell you juicy as can be.

When the chicken is getting close to being done, you need to start to sauté the veggies.  Add butter and olive oil a couple of tablespoons of each to a pan and heat, add some garlic if you like, otherwise, just add the veggies and let them go.  Important do not cover, they will get soggy really quick.  While they cook you want to sprinkle the same seasoning you used for the chicken on the veggies.  From their just give them a little toss every once in a while and take off the heat right before they are at the desired softness or firmness you want.  Remember they will continue to cook for a while even off the heat in the pan.

Ok that is it, cut that bird add some veggies to the plate and enjoy


Day 1 of 21 Day Challenge Part 2

I hope that title is not too confusing.  I will do my best to try and write something everyday of this challenge.  My goal is to share with you what I ate on that day and provide some inspiration or maybe some ideas.  I will try and provide pictures, but of course I have none today.  I started eating when I realized I forgot, oops. There are a lot of fancy recipes in a lot of books, and yes I might try a few, but I want to show that you can have everyday meals that are delicious and filling. I promise I do not starve at all, I feel full when I eat and I don’t snack, not because I am trying not to snack, it is because I don’t need to snack.  Most of the time I can put off eating for a while if needed because my body does not have the Glucose spikes that a High Carb diet will give you.  I also want to share some insight on my primal life as making life simple and finding time to ease the mind is just as important.  Finally as most of you know I love my Crossfit Georgetown family and you can pretty much guess that I incorporate exercise into my life everyday.  I will break everything into 2 sections Diet and Lifestyle. Let me get started with Today Day 1:


Breakfast – 3 Egg omelette (farmers Market eggs) with Mushrooms and Asparagus (farmers Market)cooked in Grass Fed Butter (1-2Tablespoons) Black Coffee

Lunch: 8 ounces of left over Ribeye warmed, with a Salad with fresh greens, carrots, tomatoes, cucumbers, and goat Cheese.  Dressing was olive oil and Basalmic Vingarette.  Also has about 1/3 cup of Almonds while I read (will cover that in lifestyle)

Dinner: 4 pieces of Grilled Chicken (Organic Chicken from Costco) 2 legs, Thigh, and half a breast.  Maybe that is only 3.5 pieces.  Also Grilled Asparagus, Zucchini, and squash(all from famers market).  After dinner I enjoyed 2 squares of 86% Dark Chocolate which equates to half a serving and 2.5Grams of Sugar.  (that was my treat for the day). Super easy meal to fix, Cut the chicken into pieces for the grill, spice them how you like them, salt and pepper works great.  After heating your grill, I am using gas, mine has 3 burners, I turn off the middle burner that is where I put the chicken, skin side up.  Cook for about 40 minutes with the other burners on Medium High to High.  You might have to adjust for your grill.  Take the veggies, slice up the zucchini and squash long ways coat it and the Asparagus with olive oil, salt and pepper.  I then place these on the grill for2-3 minutes on each side directly over the flames.  Your done, super simple very delicious. I should mention I was always cook enough extra to insure I have something to take for lunch the next day.

That is it all I ate and all I will eat today.  Notice I did not snack.  Now you might be telling yourself well I at a high fat low carb diet but still felt the urge to snack.  If you are new to this type of eating a couple of things, first you have formed habits that you must break and snacking is one of the them.  Second, your body does not overnight change from a Sugar burner to a fat burner.  This is the reason for the 21 days it takes time, for your body to convert and it takes time about 21 days to gain a new habit.


10 minutes of meditation in the morning

Wore my primal shoes today (ok I wear shoes now with no heals that are natural everyday now)

Ate my lunch at work today, I never eat at my desk and neither should you, find another place take a break.  I then took my Almonds and went outside and read a book for 30 minutes.

Crossfit of course

45 minutes of writing and I will follow-up with another hour of reading.  BTW if you read on electronic devices of any kind in the evening do yourself a favor and turn on the Blue night shade filter.  It will keep it from stimulating your eyes at night.

Ok that was it in a nutshell for today, like I said nothing on here was over complicated, you can do it too!

Quick Weeknight Taco Salad


Everyone is always asking for quick weeknight primal recipes; this one is adaptation from my wife of a fancier Primal Taco Salad that she has made in the past.  In this particular one a few “shortcuts” are done to cut down the prep time.  Best of all everything cooks in one dish, ok that is best for me on on dish duty.  This salad is fantastic, full of meat and cheese so you fill nice and full; it has crunch and best of all that flavor we just love in Texas.  Here is what you need

  • Bag of Romain lettuce (preferably cut and preached)
  • 1 lb of Grass Feed Beef
  • Onion (chopped)
  • Green Bell Pepper (chopped)
  • Jalapeno (optional)
  • Clove of Garlic
  •  1 Tablespoon Taco Seasoning (make sure it has no added sugar) we use Fiesta Brand
  • Cheese (favorite full fat variety)
  • Tomatoes
  • Black Olives (optional)
  • Carrots sticks (Secret of the crunch)
  • Salsa (leftover homemade is best) but Pace or another brand with no added sugar works well

Brown the beef in a 12″ skillet about half way through this process add taco seasoning, garlic, Onions, bell pepper (you can put as little or as much of these as you want its your salad).  While the meat continues to cook prepare your tomatoes, grate the cheese (or open the bag of shredded cheese) Put the Romain on a plate, mix in the carrots; add the beef, cheese, black olives, tomatoes in that order.  Then top with Salsa instead of dressing and enjoy.



Is it primal? In this case yes! I know you are saying to yourself you are crazy.  Well maybe, but this pizza is primal and it tastes fantastic. Ok so if you are expecting a crips crust and traditional pizza you might be disappointed.  However, if you have an open mind you might try something you don’t expect.  The crust is made from 5 cups Cauliflower, parmesan cheese,  1 egg, 1/2 Teaspoon of Italian seasoning, 1/2 teaspoon of salt.  You bake off the crust at 475Degrees for 15-18 minutes.  Make sure the cauliflower is put through the food processor and smaller than rice in size.  You might get some cheese cloth and ring it dry.  If not we have found to cook it towards the 18 minutes makes up for it.  After that just add cheese then sauce this is important cheese needs to be a barrier to the sauce.  Then add your favorite toppings.  Then you will bake off for 5-8 minutes, important let is sit for a couple of minutes to set up.  In my opinion taste like a pizza on foccacia bread instead of regular pizza crust.  The cauliflower takes on the flavor of what you add to it. I will give you a review of in the past this taste much better the day of making it.  Heating this up the next day still taste good, but tends to bring out the Cauliflower taste just a little.   I actually find myself feeling guilty about eating this pizza, I think I am cheating on my primal diet but in fact 2 slices with the tomato sauce (makes something without added sugar) has probably less than 10 carbs. So Enjoy, drop me a line if you need more information.

Below is the full Recipe adapted from a version by Valerie Bertinelli

  • 5 Cups Cauliflower Chopped very small (use a food processor)
  • 1 Cup grated parmesan
  • 1/2 Teaspoon Dried Italian Seasoning
  • 1/2 Teaspoon of salt
  • 1 Clove of Garlic Chopped
  • 1 Egg
  • 2 Cups of Mozzarella Cheese
  • Sauce (make sure it has no added Sugar or make your own)
  • Favorite Toppings

Heat oven to 475, take Cauliflower in small batches and put in cheese clothe and ring out all the moisture.  Next combine the cauliflower, parmesan, seasoning, salt, Garlic and egg in a large mixing bowl.  Then spread on a large pizza pan lined with parchment paper.  You will wind up with a large crust make it as uniform as possible and as thin as possible.  Heat in over for 18 minutes, take out and add the Cheese first (very important) then add the sauce and your favorite toppings.  Stick back in the over for 6 minutes and take out.  Let it sit for 1-2 minutes to let it set-up a little.  Then enjoy!


Primal Ice Cream


I have to give credit to my inspiration on this one my daughter Chelsea.  She sent me a not so primal recipe the other day.  I thought about how I could make it primal, really wasn’t that hard.  Here is what you need:

  • 2 Frozen Bananas Chopped
  • 1 Tablespoon of 100% Cocoa Powder (no added Sugar)
  • 2 Tablespoons pure Almond Butter (original recipe calls for Peanut butter which is not primal)

Throw everything into a food processor and go to town.  Wow, when you pour into a bowl you think you are really eating ice cream. Thank you Chelsea for the inspiration!

Spice-Rubbed Grilled Pork and Carrot Review

Tonight I fixed a recipe from Mark Sisson and Jennifer Meier’s book Primal Blueprint Quick and Easy Meals.  the ingredients are fairly simple, Butter, Ancho Chili powder, Cumin, Cinnamon, salt, Boneless Pork loin, carrots peeled.  The original recipe is for 2 I was cooking for 4 so I had to double the mixture of spices and butter.  I did not double the carrots, knowing that kids might not eat them. So here it is in the Quantities I used:

  • 6 Tablespoons Butter (real stuff)
  • 2 Teaspoons Ancho Chili Powder
  • 2 Teaspoons Cumin
  • 2 Teaspoons Cinnamon
  • 1 Teaspoon Salt
  • 4 1 1/2 ” Pork loin (if you use something thinner just reduce the cook time)
  • 8 Carrots Peeled

First mix the spices all together and then melt the butter.  Then combine spice mix with melted butter.


Then liberally apply to carrots first (prevent cross contamination) then to pork, I put on all sides.


On a medium high grill cook both pork and carrot for 5 minutes over the heat on each side, then remove carrots.  Move the pork so it is not over direct heat and cook for another 5-10 minutes depending on thickness of meat.


Once the meat has finished remove from the heat, plate, maybe add a fresh salad and good glass of wine.  I personally paired it with a Texas Hills Winery Barbera.

So enough talk on how to make how did it taste, I can honestly say that is the best pork I have ever cooked, none of the spices dominated another but you could taste them all.  I have never grilled carrots but that is now something I am going to think about doing on a regular basis.