Eggy Soufflés

Eggy Soufflés Recipe

These are a good brekky, lunch or dinner and can be made ahead and eaten cold straight out of the fridge! This recipe contains dairy however the cream can be swapped for coconut cream or another egg yolk and cheese omitted if you are avoiding dairy.

Serves 1

Eggy Souffles Continue reading

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Meal Prep Monday

Sticking to a paleo/AIP diet when you are busy with work, family and anything else you are trying to balance, can be difficult. That’s where planning ahead is so important.

When you are first starting out, it is especially important to plan your meals. By prepping your meals ahead of time, you remove all temptation to choose the most convenient meal or snack at hand. With meal prep you have your meals ready at hand, all measured out so hunger (or boredom, or any other emotional eating control) will not dictate what goes into your body. mealprepmonday Meal prepping can seem like a daunting task – how are you going to cook all your food for 7 days, in one afternoon? But follow these simple steps and you will become a meal prepping pro!

  1. Plan – What are you going to eat at each meal?

Spend some time researching paleo recipes (why not try some of our recipes?) and work out what you will want to eat. But make sure you…

  1. Keep it simple

Make sure the meals you choose are both tasty and easy to prep. Trust us, you won’t feel like prepping some crazy Adriano Zumbo, 8 page recipe each week. We like to stick to the formula: Meal = Protein + Fat + Veg. Choose a protein (brisket, steak, chicken, pork ribs), add a fat (coconut oil, butter, lard, pork crackling) and add some veg.

  1. Stick to your shopping list

Once you have worked out what meals you will be prepping, go shopping – but only buy the ingredients you need for your meals! Don’t be tempted by ‘convenient’ snacks (as you continue on your healing path, you will find these temptations will no longer tempt you).

  1. Prep!

Lay out your Tupperware (make sure they are BPA free) for each meal and start prepping. Cook your protein option in your fat option (unless it is pork crackling, then just cook the pork crackling!), let it cool and then add it to your containers. If you a prepping a long time ahead (sometimes we will cook a month’s worth of protein options), work out what needs to be frozen and whether or not your veg option could be frozen too. Otherwise, add your veg option to your protein and fat options and viola, your meals are prepped!

Check out our recipes for some ideas to get you started – happy prepping!

Homemade Jerky

Homemade Jerky Recipe

I absolutely love jerky; it’s a delicious high protein, low carb, portable snack that doesn’t require an icepack when you take it for lunch! If you are like me and love jerky, you will have realized it’s extremely hard to find a good quality jerky that doesn’t contain sugars or seed oils or cost you and arm and a leg!

Given jerky is a very lean source of protein, I love to eat mine dipped in homemade mayo to ensure I’m getting enough fats in! Fortunately I have come up with this recipe that takes around 10 minutes to prepare then the dehydrator does all the work for you!

f you don’t have a dehydrator, don’t fret, you can use a conventional oven on the same temperature and it works just fine!

How to make homemade jerky Continue reading

Paleo Breakfast Ideas

Breakfast is my favourite meal of the day and I absolutely love having something delicious after my morning workout. I normally have the same thing every week day then treat myself to something extra indulgent (and often more timely) on the weekend.

In case you’re sick of plain old bacon and eggs each day (I don’t know how people can tire of bacon but that’s just me), here are our top 10 favourite paleo breakfast ideas.

You will notice that most of these ideas are savoury; this is because it is best to avoid fruits in the morning given their effect on blood sugar and electrolyte imbalance.

Paleo_Breakfast_Ideas

Bacon and Egg Cupcakes
Grease a muffin hole with coconut oil and line with bacon (you can make your own using our recipe here). Crack in an egg, sprinkle with chives and bake in the oven until the egg is cooked.

Breakfast Pizza
Heat a pan over medium and add in a knob of coconut oil or lard. Whisk a few eggs and add to the pan. Wait a few minutes for the eggs to set then add any toppings you like (I love capsicum, tomato, crispy bacon and cooked chicken). Place under the grill for a few minutes until it has puffed up a bit and serve with fresh rocket.

Pork Breakfast Sausage
Combine organic, grass fed pork mince, some chopped lard, salt and fennel in a bowl. Mix with hands until well combined then form into little sausages. Pan fry in coconut oil or lard until golden and cooked through.

Eggs and ‘Soldiers’
Halve some pre-cooked pork breakfast sausages and pan-fry in coconut oil or lard until crispy all over. Boil some eggs for 4-5 minutes (4 minutes if you like runny yolk, 5 if you like slightly harder) and serve with the crispy sausages. I love to spread the runny yolk on the crispy sausage or dunk the sausage in like a vegemite soldier!

paleo-protein-packed-scotch-eggs

Homemade Scotch Eggs
Grease a muffin hole with coconut oil or lard and press some pork mix from the homemade breakfast sausages in to form a pastry. Crack in an egg and bake until the mince and egg is cooked. You can also top with some crispy bacon; yum! Here’s our fancy homemade scotch egg recipe.

‘Sweet’ Omelette
Whisk a few eggs with coconut cream, cinnamon and vanilla beans and cook in a pan with some coconut oil. Once the bottom is cooked, place under the grill for a few minutes until puffy. Top with an extra sprinkle of cinnamon and some whipped coconut cream or coconut butter.

Bacon Wrapped Meatballs
Combine organic, grass fed pork, beef or chicken mince with chopped lard and salt. Mix until well combined and form into small meatballs (read our full meatball recipe here). Wrap each meatball in a piece of bacon and bake until the bacon is crispy and the mince is cooked through.

Meat Floss
This is what I have for brekky most days! -Place a good heap of slow-cooked meat (I use 150-200g) in a hot pan with 1-2Tbs of coconut oil; cook until crispy and sprinkle with Celtic Sea Salt, pepper, chilli and a pinch of truffle salt.

Brekky Burger
Combine organic, grass fed beef mine with chopped lard, salt, pepper and a splash of coconut aminos or coconut barbecue sauce. Form into a patty shape and pan-fry in coconut oil or lard until cooked through. Serve in a lettuce leaf with tomato, avocado and crispy bacon.

Bacon Devilled Eggs
Boil a few eggs for 5 minutes or until hard boiled. Peel and remove yolk. Place yolks in a bowl with 1-2 teaspoons of homemade mayo and chives then mix to combine. Scoop (or pipe if you’re feeling fancy) the yolk mix back into the egg whites and top with crispy bacon, extra chives and a pinch of truffle salt.

I hope this gives you a few ideas for the week and doesn’t leave you craving paleo pancakes, paleo muesli or paleo bread (or any other processed food product that’s been paleo-ified)!

Paleo Packed Lunches

Paleo lunches can be haaard; you’re either stuck eating the same thing at your desk every day or you begin to be tempted by the ol’ lunch classic, the sandwich. Well I’m here to help you out!

mealprepmonday

I’ve put together this post so you’re equipped with 10 paleo packed lunch ideas so you don’t have to keep eating that old chicken salad you’ve been having for the past month!

Please note that some of these recipes do require slightly more time than a vegemite sandwich, so I like to do a big meat cook up on the weekend and freeze individual portions so that I can just defrost them the night before and pack them with some other bits and pieces for lunch! (Read our tips on meal prepping here).

Most of these lunches are actually based on leftovers with a bit of tweaking (read: lots of homemade mayo added to them) to make them different.

Picky Paleo Platter
Grab a BPA free lunch box with lots of compartments and add a different snack to each compartment. I love a few boiled eggs (read our post on how to choose eggs here), prosciutto or ham, cherry tomatoes, homemade pickles, olives, homemade mayo and some baby cos lettuce leaves. That way you can eat them all together or just snack on each ingredient!

Deconstructed Burger Bowl
Shredded iceberg lettuce leaves with cherry tomatoes, sliced beetroot, homemade pickles, a chopped hard boiled egg and a leftover, homemade beef patty all thrown together. You can make it taste even better by taking a small container of homemade mayo and pouring that all over before you eat!

Crispy Bacon, Avo and Mayo
This is an absolutely delicious lunch and great for when you need a high fat day after a few unhealthy meals. Crisp up some bacon (make your own with our recipe) and add to a lunch box with ½ to a whole avo, a few cherry tomatoes and a dollop of homemade mayo. If you want you can also add some baby cos lettuce leaves or you can just have the delicious fattiness!

Chicken Omelette
Believe it or not, omelettes actually taste really good when they’re cold! If I’m in a real rush, I will double the quantity I’m making for breakfast and have half for brekky and take the other half to eat cold at lunch. Add some coconut oil and cooked chicken to a pan to warm through. Then add some whisked eggs with a dollop of cream and cook to make an omelette (or scrambled egg if you’re anything like me). Let it cool and add to a BPA free lunch box with some cherry tomatoes, rocket and, you guessed it, homemade mayo!

Paleo Packed Lunch Ideas

Jerky and Mayo
A bit like the first lunch; get a BPA free lunch box with lots of different compartments. Add homemade jerky to one, some carrot sticks to another and lots of homemade mayo to another. Eat like a dip platter!

Hot Dogs (But not as you know them)
Leftover homemade pork sausages (or bought if you can find preservative free, pasture raised and low carb sausages from a butcher) wrapped in prosciutto and then wrapped again in zucchini ribbons. Feel free to dunk in homemade mayo!

All Day Paleo Brekky
Brekky for lunch, why not! I also have this for brinner (breakfast for dinner). Boiled eggs, crisped up bacon, avocado, cherry tomatoes, pork sausage (homemade or bought) and a handful of rocket leaves.

No-Potato Salad
Chop hard boiled eggs and mix with finely sliced crispy bacon, homemade mayo and chopped chives. Add to a BPA free container and serve spooned into baby cos lettuce leaves and avocado.

Bone Broth with Slow Cooked Meat
This is absolutely delicious on a cold, winter’s day! Add hot bone broth to a large flask and stir through some slow cooked meat (we use the meat from the bones) and a spoonful or lard or coconut oil. That’s it!

Leftover Eggy Muffins
Delicious eaten cold with a crunchy green salad or even just a few veggie sticks will do the trick!

 

Basically, if all else fails, crisp up some bacon, hard boil some eggs and eat with some fresh veggies. In the words of Sergei the Meerkat, simples!

Why I Love…A Keto Diet

A keto (or ketogenic) diet is a low-carb, moderate protein, high fat diet (read our post Keto Diet 101 here). There are a number of health benefits of a keto diet – the number one reason often touted is weight loss, and fast weight loss! Here are the top 5 reasons we love a keto diet.

1.Reduction in blood sugar levels and insulin resistance

Type 2 diabetes is caused when the body can no longer bring spikes in blood sugar levels back to normal. When we eat carbs, the body breaks them down into simple sugars (typically glucose), which is then transferred to the blood stream, elevating our blood sugar levels. As high blood sugar levels are actually toxic, the body has to respond to this spike by pumping out insulin. Now, when people are healthy, this response is often quick. However when we continually eat high carb diets (re a lot of the western world) a lot more insulin is required and this reaction becomes slowed, leading to insulin resistance and eventually type 2 diabetes. As we reduce our carb intake (as per a keto diet), we reduce the need for all of that insulin and our blood sugar levels reduce and stabilise.

2. Reduction of triglyceride levels

Triglycerides are an indicator for heart disease – the higher they are, the higher the risk of heart disease. Whilst triglycerides are fat molecules, the main driver of high triglyceride levels is actually carb consumption (and especially fructose consumption). When people reduce their intake of carbs their triglyceride levels fall (in comparison, low fat diets lead to increases in these levels). Therefore, eating more saturated fat can actually reduce your risk of heart disease!

 

3. Fat loss

When you reduce your carb intake and replace it with fat, your body goes into a metabolic state called ketosis. In ketosis, instead of using your glucose stores for energy, your body taps into its fats stores and burns those for energy instead. Studies have shown that people on low-carb diets tend to lose more weight (and faster), than people on low-fat diets. And because fat is filling, low-carb dieters often aren’t left feeling hungry. On the keto diet, appetite tends to be suppressed and dieters end up eating fewer calories without even trying. These studies also show that a large percentage of this fat loss comes from the visceral fat (i.e. the bad fat) that gets lodged around our organs.

4. Improvement in metabolic symptoms

Metabolic syndrome is a cluster of symptoms including obesity, high blood sugar levels, high triglycerides, low HDL levels, high blood pressure and insulin resistance. It is also highly correlated to diabetes and heart disease. As we mention above, a low carb diet can actually reverse these symptoms and reduce the symptoms of metabolic syndrome.

5. Improved brain function

Saturated fat is a key building block for our body. In fact, our brains are made up of 60% saturated fat. When we eat a low fat diet, we starve our bodies of the key nutrients they need to function. Saturated fat is actually one of the main components of brain cells, and is therefore necessary for healthy brain function. Studies have shown that people who included more saturated fat in their diet reduced their risk of developing dementia by 36%. Other studies have also shown that a keto diet improves memory.

Paleo Hot Cross “Buns”

Easter – the smell of freshly baked hot-cross buns and the boxes of chocolate eggs filling your supermarket shelves. Only one problem – they’re not very paleo.

Well like you, we here at Healed by Bacon also enjoy the odd Easter treat. But, chances are, a hot cross bun won’t have you hopping around like the Easter bunny. So we have come up with the perfect recipe as a great alternative.

This is one of our favourite paleo Easter recipes – we love it so much we’ve decided to reblog it.

Paleo Hot Cross “Buns” Recipe

Paleo_Hot_Cross_Buns Continue reading

Keto Diet 101

Fat – the macronutrient demonized by ‘healthy guidelines’ dietary professionals. For a very long time now people have believed that eating fat, and especially that dreaded saturated fat, is what causes obesity and heart disease.

But if you’ve read our post on The Truth about Fats, you will know that this is all wrong! In fact, fat is probably the most important nutrient for weight loss, healthy cholesterol, brain function and overall health!

Including more saturated fat in your diet is a great start to improving your health. The keto diet is essentially the name given to the diet that focuses on this.

What is a Keto Diet?

Simply put, a keto (or ketogenic) diet is a low-carb, moderate protein, high fat diet. On a keto diet, healthy meals are structured around keeping carbs to only 5% of your total macronutrient intake. Protein consumption ranges from 20% to 35% and fat intake ranges from 60% to 75%. At an extreme level, fat can make up 80% of the diet with 20% coming from protein, and no consumption of carbs!

The idea behind the keto diet is that if you reduce your carb intake and replace it with fat, your body goes into a metabolic state called ketosis. In ketosis, instead of using your glucose stores for energy, your body taps into its fats stores and burns those for energy instead.

Why go on a Keto Diet?

There are a number of benefits to a keto diet. The number one reason often touted is weight loss, and fast weight loss! When you move into a state of ketosis your body becomes highly efficient at burning fat for energy. Not only that, fat is both tasty and filling – a number of studies have shown that, when compared to a low-fat diet, low-carb dieters lose 2 to 3 times more weight. And because fat is filling, low-carb dieters often aren’t left feeling hungry. On the keto diet, appetite tends to be suppressed and dieters end up eating fewer calories without even trying.

But a keto diet offers a number of other health benefits too, including:

  • Improved insulin sensitivity
  • Reduced risk of heart disease
  • Reduction in visceral fat (the bad fat that lodges around your organs)
  • Improved brain function and memory
  • Reduced risk of Type 2 diabetes
  • Reduced symptoms and progression of Alzheimer’s disease
  • Reduction in epileptic seizures
  • Improvement in skin conditions such as acne
  • Reduction in triglyceride levels

What food should be avoided?

As we mention, the keto diet is all about reducing carbs from your diet and replacing them with fat. Therefore, any foods high in carbs should be limited. This means limiting:

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc. (Read why here).
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, commercial mayonnaise (you can make your own here), etc.
  • Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

What food can I eat?

Rather than focusing on what foods you can’t eat, its best to look at what foods you can eat to heal and nourish your body. The majority of your meals should focus on:

  • Meat: Grass-fed steak, pork, bacon (check out our home-cured bacon recipe), chicken and turkey
  • Fatty, sustainable fish: Such as salmon, trout, tuna and mackerel/sardines.
  • Eggs: Read our blog on eggs 101 to workout which eggs you should be buying.
  • Grass-fed butter and cream: If you’re intolerant to lactose you might want to try our recipe for ghee.
  • Cheese: Unprocessed cheese…raw milk cheeses are even better.
  • Healthy oils: When cooking with heat, use coconut oil, for drizzling over salads use virgin olive oil or avocado oil and when making homemade mayonnaise use macadamia nut oil.
  • Avocados.
  • Low-carb veggies: These include leafy greens, zucchinis, spaghetti squash, celery, tomatoes, onions, capsicum, etc. As a rule of thumb, veggies grown above the ground have fewer carbs than those grown below the ground.
  • Condiments: You can use Celtic sea salt (in fact, to help overcome any withdrawal symptoms in the first week, you should add Celtic sea salt to your water and sip throughout the day), pepper and various healthy herbs and spices.

Just remember to switch up what meat and veggies you are eating…whilst technically chicken breast with a keto-fied dessert may still keep you in ketosis, it’s doing nothing to nourish and heal your body…and you’ll get bored very quickly!

Paleo Raspberry and Coconut Gelatin Gummies

Paleo Raspberry and Coconut Gelatin Gummies Recipe

These gummies are a perfect for killing two birds with one stone – satisfying your cravings for a sweet paleo snack and healing your gut.

Ingredients raspberry-gummies

  • 1 cup full fat coconut milk
  • 1/2 cup raspberries
  • 8 tbsp grass-fed gelatin
  • Zest of 1 lime
  • 1 tbsp coconut oil

Method

    1. Depending on what you feel like, you can either blend the raspberries with the coconut milk or mix them in whole. Add the lime zest to the coconut and raspberry mix.
    2. Over a medium heat, combine the gelatin – one tablespoon at a time – and coconut and raspberry mix in a saucepan. Make sure the mix doesn’t boil.
    3. While the gelatin is dissolving, grease a glass pan (this will be used to set the gummies in).
    4. Once the gelatin is completely combined (make sure there are no lumps), let the mix cool to room temperature. Once cooled, pour the mixture into the greased glass pan, cover and place in the fridge.
    5. Refrigerate for at least 3 hours. Cut into squares and enjoy!