Paleo for Every Day

Smoothies are a quick and easy way to power up your day. Adding a handful of mild baby spinach boosts the antioxidant factor without adding any noticeable changes to the flavor. Maca, a root vegetable grown in Peru, has energy-boosting properties and is great when you’re trying to avoid or limit caffeine, but just a touch goes a long way. When selecting protein powder, look for brands without added sugar or preservatives, and powders that are made from grass-fed and pastured cows, if possible, for extra omega-3 fatty acids.

2½ CUPS FROZEN BLUEBERRIES

1 CUP BABY SPINACH LEAVES

2 CUPS UNSWEETENED COCONUT WATER, CHILLED

2 SERVINGS VANILLA-FLAVORED GRASS-FED WHEY PROTEIN POWDER (OR HEMP PROTEIN POWDER)

1 TABLESPOON UNSALTED RAW OR ROASTED ALMOND BUTTER

1 TEASPOON MACA POWDER (OPTIONAL)

1. Put all of the ingredients in a blender. Blend for 30 seconds on high speed.

2. Pour the smoothie into two glasses and serve immediately.

“Nutella” Smoothie

SERVES 2

Nothing beats chocolate with hazelnut. With naturally sweet dates and anti-inflammatory cacao, you can skip the sugary spread for this Paleo-friendly version.

5 PITTED MEDJOOL DATES

¼ CUP UNSALTED ROASTED HAZELNUTS

1 TABLESPOON RAW CACAO POWDER OR UNSWEETENED COCOA

2 CUPS UNSWEETENED ALMOND MILK, CHILLED

2 SCOOPS VANILLA-FLAVORED GRASS-FED WHEY PROTEIN POWDER

½ CUP ICE

1 TABLESPOON GROUND FLAXSEEDS (OPTIONAL)

1. Place all the ingredients in a blender and process for 30 seconds on high speed.

2. Pour the smoothie into two glasses and serve immediately.

Paleo Nut “Granola”

MAKES 4 TO 5 CUPS

Missing cereal? Try this nut granola for a healthier, more satisfying treat that will stave off hunger all morning long. Serve it with almond or coconut milk, berries, and hard-boiled eggs on the side for extra protein, if desired. Store leftover granola in an airtight container in the refrigerator for about a month. This recipe also pairs great with Chia Seed Pudding.

1 CUP SLICED RAW UNSALTED ALMONDS

1 CUP CHOPPED RAW UNSALTED WALNUTS

½ CUP RAW UNSALTED PUMPKIN SEEDS

3 TABLESPOONS GROUND FLAXSEED

½ CUP UNSWEETENED COCONUT FLAKES

½ CUP COCONUT OIL, MELTED

½ CUP RAW HONEY OR GRADE B PURE MAPLE SYRUP

1½ TEASPOONS GROUND CINNAMON

¼ TEASPOON SEA SALT

1 CUP DRIED UNSWEETENED CRANBERRIES, CHERRIES, AND/OR BLUEBERRIES

1. Preheat the oven to 300°F.

2. Combine all the ingredients except the dried fruit in a large microwave-safe bowl and mix well. Microwave the granola for 20 seconds if honey makes the mixture too thick to mix.

3. Spread the mixture onto a baking sheet lined with foil or lightly greased with coconut oil.

4. Bake the granola for 20 to 25 minutes, stirring occasionally to prevent burning.

5. Remove the granola from the oven and stir in the dried fruit.

Nutty Fruit Bars

MAKES 20 BARS

These granola-like bars are great for an on-the-go breakfast, quick snack, or even dessert.

1¼ CUPS WHOLE RAW UNSALTED ALMONDS

¼ CUP ROASTED UNSALTED PISTACHIOS

½ CUP WHOLE UNSALTED WALNUTS

¾ CUP ALMOND MEAL

½ CUP UNSWEETENED COCONUT FLAKES

½ CUP DRIED UNSWEETENED CHERRIES, FINELY CHOPPED

½ CUP RAW HONEY

¼ CUP WALNUT OIL

1 EGG WHITE

1 TABLESPOON GROUND FLAXSEED

2 TEASPOONS PURE VANILLA EXTRACT

½ TEASPOON GROUND CINNAMON

1. Preheat the oven to 325°F.

2. Combine the almonds, pistachios, and walnuts in a food processor. Cover and pulse until they are finely chopped; then transfer the nuts to a large mixing bowl.

3. Add the remaining ingredients to the nuts and mix well.

4. Spread the mixture very firmly in an even layer in a foil-lined 9-by-9-inch baking pan, allowing some of the foil to line the sides.

5. Bake the mixture for 20 minutes or until it is a deep golden brown.

6. Use the foil edges to transfer the baked square to a wire rack. Allow it to cool completely.

7. Transfer the square to a cutting board. Use a long sharp knife to cut the square into 20 bars. Store the bars in the refrigerator for up to 2 weeks.

Veggie Eggy Muffins with Caramelized Onions

SERVES 8

These egg “muffins” are great for quick breakfasts or even a light lunch when paired with a side salad. Store leftover chopped zucchini and peppers in the refrigerator for salad add-ins or in the freezer for soups and chili.

3 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

1 YELLOW ONION, SLICED

1 CUP FINELY CHOPPED CREMINI OR BUTTON MUSHROOMS

½ CUP FINELY DICED RED BELL PEPPER

½ CUP FINELY DICED ZUCCHINI

¼ TEASPOON SEA SALT

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

8 EGGS, BEATEN

½ TEASPOON DRIED OREGANO

½ AVOCADO, PEELED, SEEDED, AND DICED (OPTIONAL)

¼ CUP SALSA OR HOT SAUCE (OPTIONAL)

1. Preheat the oven to 350°F.

2. Grease an 8-cup muffin pan or line it with paper liners.

3. Heat 2 tablespoons of the olive oil in a large skillet over medium heat. Add the onion and cook it until it is tender and caramelized, stirring often, about 10 minutes. Remove the onion from the pan and divide it evenly among muffin cups.

4. Add the remaining 1 tablespoon of olive oil, mushrooms, bell pepper, and zucchini, and cook for 5 to 7 minutes, or until the vegetables are tender and the mushrooms release their liquid. Season the mixture with salt and pepper.

5. Turn off the heat. Add the eggs and oregano, stirring gently. Divide the vegetable-egg mixture between the muffin cups.

6. Bake the muffins until the eggs are set in the middle and browned on top, 15 to 20 minutes.

7. Remove the muffins from oven and allow them to cool for 5 minutes.

8. Serve the muffins warm with chopped avocado and salsa or hot sauce (if using). Wrap leftover muffins in plastic wrap and store them in the refrigerator for up to 5 days or in the freezer for 2 to 3 months.

Blueberry-Almond Paleo Pancakes

SERVES 4

Just because you’re following the Paleo lifestyle doesn’t mean you can’t have pancakes. This gluten-free version is packed with blueberries for extra nutrients. Serve pancakes with eggs and/or bacon or sausage for a more balanced, protein-rich breakfast.

1½ CUPS ALMOND MEAL

½ TEASPOON BAKING SODA

½ TEASPOON BAKING POWDER

PINCH OF SEA SALT

4 EGGS

¼ CUP UNSWEETENED ALMOND MILK

¼ CUP COCONUT OIL, MELTED, PLUS 1 TABLESPOON FOR COOKING

1 TEASPOON PURE VANILLA EXTRACT

¼ CUP FRESH OR FROZEN BLUEBERRIES

4 TABLESPOONS GRADE B PURE MAPLE SYRUP, WARMED (OPTIONAL)

1. In a medium bowl, combine the almond meal, baking soda, baking powder, and salt.

2. In a separate bowl, whisk together the eggs, almond milk, ¼ cup of the coconut oil, and vanilla.

3. Whisk the dry ingredients into the wet ingredients. Fold in the blueberries.

4. Heat the remaining 1 tablespoon of coconut oil in a large skillet or griddle over medium-high heat. Use 3 tablespoons of pancake batter to make each pancake on the skillet or griddle. Do not overcrowd the pan.

5. Cook the pancakes until they are set and browned on the bottom, about 3 minutes. Flip the pancakes and cook through, another 2 minutes.

6. Serve the pancakes with 1 tablespoon of grade B pure maple syrup (if using).

Frittata with Bacon, Collard Greens, and Scallions

SERVES 6

Rich and satisfying, this nutrient-rich frittata is a great way to start your day. Portion out and refrigerate leftover frittata slices for a quick breakfast or light lunch paired with a small green salad.

8 OUNCES NITRATE-FREE APPLEWOOD-SMOKED BACON, CUT INTO ½-INCH PIECES

¾ CUP THINLY SLICED SCALLIONS

3 TO 4 CUPS (4 TO 6 OUNCES) STEMMED AND COARSELY CHOPPED COLLARD GREENS

12 EGGS

½ TEASPOON SEA SALT

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

½ CUP COLD WATER

THINLY SLICED CHIVES, SALSA OR HOT SAUCE, AND SLICED AVOCADO, FOR GARNISH (OPTIONAL)

1. Preheat the oven to 350°F.

2. In a 12-inch ovenproof skillet over medium-high heat, cook the bacon until crisp, about 5 minutes. Using a slotted spoon, transfer the bacon to paper towels to drain. Pour the bacon drippings into a bowl and reserve.

3. Return 2 tablespoons of drippings to the skillet. Add the scallions and sauté them over medium heat until tender, about 3 minutes.

4. Add two-thirds of the greens and toss until they are wilted and tender, about 2 minutes. Transfer the greens to a plate and allow them to cool slightly.

5. Beat the eggs, salt, pepper, and water in a large bowl until blended. Whisk in the remaining greens and the bacon.

6. Heat 1 tablespoon of the reserved drippings in the skillet over medium heat. Store any remaining bacon drippings in the refrigerator for future use.

7. Pour the egg mixture into the skillet and top it evenly with the reserved cooked greens. Cook the egg mixture over medium heat until the frittata is just set at edges, about 10 minutes.

8. Transfer the frittata to the oven and bake it until it is set and golden, 17 to 20 minutes.

9. Slide a spatula under and around frittata to loosen it, and then slide it onto a platter. Let it cool for 30 minutes.

10. Slice the frittata into 6 wedges. Serve immediately with garnishes (if using).

Chicken, Mushroom, Spinach, and Sage Omelet with Toasted Walnuts

SERVES 2

This savory and satisfying omelet will put your leftover chicken to great use. Mushrooms pack extra vitamin D, while the walnuts boost your omega-3 intake.

3 TABLESPOONS COCONUT OIL

¼ CUP CHOPPED WALNUTS

3 TABLESPOONS DICED RED ONION

1 CUP SLICED CREMINI OR BUTTON MUSHROOMS

½ TEASPOON SEA SALT

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

4 OUNCES LEFTOVER ROTISSERIE OR COOKED CHICKEN, SHREDDED

8 SAGE LEAVES, THINLY SLICED

1 CUP BABY SPINACH

4 EGGS, BEATEN

3 TABLESPOONS CHOPPED FRESH FLAT-LEAF PARSLEY OR FRESH THYME LEAVES (OPTIONAL)

1. In a large skillet, cook 2 tablespoons of coconut oil and the walnuts over medium heat until the oil is fragrant and the walnuts are golden toasted, 2 to 3 minutes.

2. Add the onion and mushrooms, and cook until the onion is tender and the mushrooms release their juices and begin to brown, 5 to 6 minutes.

3. Season the mixture with salt and pepper; then add the chicken, sage, and spinach and cook until warmed and the spinach has wilted, about 2 minutes. Remove the entire vegetable mixture from the pan and set it aside.

4. Add the remaining 1 tablespoon of oil and pour in the eggs. Cook the eggs for 1 minute until the bottom begins to set. Tilt the skillet, lifting the edges of the omelet with a spatula to let the uncooked egg flow underneath. Cook until the eggs begin to set.

5. Spoon the vegetable mixture over half of the omelet. Using the spatula, fold the other half over the filling and allow the egg to cook for 1 minute.

6. Cut the omelet in half and divide it between two plates. Serve the omelet with the parsley or thyme (if using).

Lox, Eggs, and Onion Scramble

SERVES 2

Also known as smoked salmon, lox is a classic breakfast staple and a great way to add more heart-healthful fish to your diet. Some smoked salmon versions are saltier than others, so choose carefully.

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

1 YELLOW ONION, DICED

4 OUNCES SLICED WILD-CAUGHT SMOKED SALMON, CUT INTO LARGE STRIPS

4 EGGS, BEATEN

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

3 TABLESPOONS CHOPPED FRESH CHIVES

1. Heat the olive oil over medium heat in a large skillet. Add the onion and cook until lightly browned, about 3 minutes.

2. Reduce heat to low. Add the salmon and eggs, and cook until the eggs are set but creamy, stirring frequently, about 3 to 4 minutes.

3. Season the salmon and eggs with pepper and top with the chives. Serve hot.

Maple-Fennel Breakfast Sausage with Scrambled Eggs

SERVES 4

Craving a classic diner breakfast? Making your own sausage controls the ingredients and sodium for a “cleaner” version. The grated zucchini addition is a great way to sneak in some extra vegetables.

½ TEASPOON SEA SALT

½ TEASPOON FRESHLY GROUND BLACK PEPPER

1 TEASPOON FENNEL SEEDS

1 POUND GROUND PORK OR CHICKEN

1 CUP GRATED ZUCCHINI

2 TABLESPOONS GRADE B PURE MAPLE SYRUP

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

8 EGGS, BEATEN

1. In a large bowl, combine the salt, pepper, and fennel. Add the pork and zucchini and mix well to combine.

2. Add the maple syrup and gently mix the meat again.

3. Shape the meat into 4 patties, each 2 to 3 inches wide and ½ inch thick.

4. In a large skillet, heat the olive oil over medium-high heat. Cook the patties until they are browned, 4 to 5 minutes per side. Transfer sausage patties to a paper towel–lined plate.

5. In the same skillet, add the eggs and cook over low heat until they are set but creamy, stirring frequently, about 3 to 4 minutes.

6. Serve the eggs with the sausage patties.

Chorizo and Sweet Potato “Hash”

SERVES 4

This hearty and multicolored skillet breakfast will power up your day. Save leftovers in the refrigerator (up to three days) or in the freezer (for up to two months) for a quick breakfast, lunch, or even light dinner.

2 SWEET POTATOES, DICED (ABOUT 4 CUPS)

2 TABLESPOONS COCONUT OR EXTRA-VIRGIN OLIVE OIL

1 POUND CHORIZO, REMOVED FROM CASING

1 CUP DICED YELLOW ONION

1 RED BELL PEPPER, DICED

1 GREEN BELL PEPPER, DICED

1 GARLIC CLOVE, MINCED

½ TEASPOON MINCED SEEDED JALAPEÑO PEPPER (OPTIONAL)

1 TEASPOON GROUND CUMIN

1 AVOCADO, PEELED, SEEDED, AND SLICED

½ CUP CHOPPED CILANTRO (OPTIONAL)

1. Pierce the sweet potatoes with a knife and place them in a microwave-safe bowl with a splash of water. Microwave the sweet potatoes on high heat until they are tender, about 6 minutes.

2. Allow the sweet potatoes to cool; then slice them into ¼-inch-thick pieces and set them aside.

3. Heat 1 tablespoon of the oil in a large skillet and add the chorizo. Cook, breaking up chunks with a wooden spoon, until all the meat is browned, 8 to 10 minutes. Transfer the chorizo to a paper towel–lined plate.

4. Add the remaining 1 tablespoon of oil and the onions to the skillet. Cook until the onion is soft and translucent, stirring to collect chorizo drippings, about 2 minutes.

5. Add the bell peppers, garlic, and jalapeño (if using). Cook until the vegetables are tender, 5 to 6 minutes, stirring occasionally.

6. Add the chorizo, sweet potato, and cumin, and cook until heated through, stirring to combine.

7. Serve the hash immediately with the avocado slices and cilantro (if using).

Spanish Sweet Potato Tortilla

SERVES 8

This Spanish-style omelet (aka tortilla) swaps out white potatoes for betacarotene-rich sweet potatoes. Save extra slices in the refrigerator for up to 3 days for quick breakfasts, snacks, and light lunches throughout the week. Avocado slices add an extra dose of healthy fat.

4 OR 5 MEDIUM SWEET POTATOES (ABOUT 1¾ POUND), PEELED AND HALVED LENGTHWISE

½ TEASPOON SEA SALT

½ TEASPOON FRESHLY GROUND BLACK PEPPER

¼ CUP EXTRA-VIRGIN OLIVE OIL

1 RED ONION, FINELY DICED

6 EGGS

AVOCADO SLICES (OPTIONAL)

CHOPPED CHIVES (OPTIONAL)

1. Using a very sharp knife or mandoline, slice the sweet potatoes as thinly as possible. Season them with ¼ teaspoon of both salt and pepper.

2. Heat the olive oil in a large, heavy skillet at least 1½ inches deep over medium-high heat. When the oil is hot, evenly distribute the sweet potatoes in the skillet.

3. Fry the sweet potatoes until they are tender and browned, about 10 minutes, flipping occasionally. Transfer the sweet potatoes to paper towel–lined plate.

4. Drain the oil, if necessary, leaving 2 tablespoons in the skillet. Add the onion and cook over medium heat until soft and translucent, about 2 minutes.

5. In a large bowl, beat the eggs with the remaining ¼ teaspoon of salt and pepper. Carefully fold in the sweet potatoes and pour the mixture into skillet with the onion.

6. Cook the egg mixture until it is set on the bottom and the tortilla moves around when the skillet is shaken, 8 to 10 minutes.

7. Invert the tortilla onto a large flat plate and slide it back into the skillet, bottom-side up. Cook until the tortilla is set, about 3 minutes.

8. To serve, cut the tortilla into 8 wedges and serve it with sliced avocado and chopped fresh chives (if using).

Poached Eggs “Florentine”

SERVES 2

This Paleo-friendly dish has been modeled after classic eggs Florentine, which normally consists of poached eggs and buttery hollandaise sauce atop spinach and English muffins. Here, fresh lemon juice, bacon, and tomato slices stand in for the bread and sauce for a fresh and starch-free, yet still hearty, option.

4 STRIPS NITRATE-FREE BACON

5 CUPS BABY SPINACH

¼ TEASPOON SEA SALT

¼ TEASPOON FRESHLY GROUND BLACK PEPPER, PLUS MORE FOR GARNISH

⅛ TEASPOON GROUND NUTMEG

1 TABLESPOON FRESH LEMON JUICE

1 TEASPOON APPLE CIDER VINEGAR

2 EGGS

2 BEEFSTEAK OR VINE-RIPENED TOMATOES, CUT INTO 1-INCH-THICK SLICES

1. In a large skillet over medium-high heat, cook the bacon strips until they are slightly crisp, 5 to 7 minutes, flipping once. Using tongs, transfer the bacon to a paper towel–lined plate. Drain off the bacon grease into a small bowl, leaving 1 to 2 tablespoons in the skillet. Refrigerate the extra grease for later use.

2. Reduce the heat to medium and add the spinach, cooking until just wilted, about 30 seconds to 1 minute. Use tongs to coat the spinach in bacon grease.

3. Toss the spinach with salt, pepper, nutmeg, and lemon juice; then set it aside.

4. Fill a medium saucepan with 3 inches of water and bring to a boil. Reduce the heat to a simmer and add the vinegar.

5. One at a time, crack each egg into a small bowl and slide it into the pot. Cook the eggs until they are just runny, about 3 minutes. Remove the eggs with a slotted spoon.

6. To serve, divide the tomato slices between two plates. Top the tomatoes with the bacon, spinach mixture, poached eggs, and extra black pepper.

Poached Eggs with Spicy Tomato Sauce

SERVES 2 TO 4

This recipe is based on the Israeli breakfast dish shakshuka, and the savory tomatoes and golden, runny yolks make for a filling morning meal.

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

1 OR 2 JALAPEÑO PEPPERS, SEEDED AND FINELY CHOPPED

1 CUP CHOPPED YELLOW ONION

3 GARLIC CLOVES, THINLY SLICED

½ TEASPOON GROUND CUMIN

1½ TEASPOONS SWEET OR SMOKED PAPRIKA

5 OR 6 BEEFSTEAK OR VINE-RIPENED TOMATOES, CHOPPED, OR 2 CUPS BOXED NO-SALT-ADDED CHOPPED TOMATOES, WITH JUICES

¼ CUP WATER

¼ TEASPOON SEA SALT

¼ TEASPOON FRESHLY GROUND BLACK PEPPER, PLUS MORE FOR GARNISH

4 EGGS

4 CUPS BABY SPINACH

3 TABLESPOONS CHOPPED FRESH FLAT-LEAF PARSLEY (OPTIONAL)

1. Heat the olive oil in a large skillet over medium-high heat. Add the jalapeños and onion and cook, stirring occasionally, until they are soft and browned, about 5 minutes.

2. Add the garlic, cumin, and paprika, and cook, stirring frequently, until fragrant, about 2 more minutes.

3. Add the tomatoes and water. Reduce the heat to medium and simmer, stirring occasionally, until the tomatoes cook down and thicken slightly, about 15 minutes. Season the tomatoes with salt and pepper.

4. Carefully crack the eggs over the sauce (or crack them into a small bowl and slide them into skillet) so that they are evenly distributed throughout the pan. Cover and cook the eggs until the yolks are just set and the whites are cooked, about 5 minutes.

5. Carefully spoon the eggs and tomato sauce over a bed of spinach and serve with extra pepper and parsley (if using).