Paleo Quiche (primal, whole30, keto, gluten-free)

Something I’ve learned as a teacher is to reflect on my practice: What went well in that lesson? What didn’t? Is this task I’ve created really doing what it’s meant to be doing? Are my students getting the most out of this assignment?

As I continue along with my primal journey, I’ve made changes to the way I do things, including adapting recipes along the way to maximise the benefits from the foods Pat and I eat. While there’s nothing wrong with my current Whenever Quiche recipe, I personally would like a tad bit more protein in the morning. I’ve increased the number of eggs used in my recipe, which equates to one egg per slice of quiche, rather than the less-than-one-egg per slice of quiche before. Yes, I’m being protein pedantic….

This dish is very versatile – just like most of my primal recipes – and should be used as a basic guideline for you to develop your own quiche flavour combinations over time. You can serve the quich hot out of the oven, or let it chill and serve cold. It’s great for any meal of the day, but if you’re already primal, you’ll have no issue eating, say, non-breakfast food for breakfast, (leftovers anyone?).

In terms of ingredients for the filling, the sky is the limit! I always aim for at least three vegetables, one of them being leafy, like spinach, Swiss Chard or kale. This recipe has spinach, mushrooms and brocoli, but you can do any veg you want, don’t just follow this particular recipe. For meat, you could try bacon, gluten-free sausage or even prosciutto in it. I’ve often thought smoked salmon would be delicious in it, given it had the right ingredient combination. And, if you eat dairy, any cheese would add nice flavour. In the past, I’ve put cheddar, parmesan, cream cheese, feta, and a raw, unpasteurised Scottish cheese.

This quiche so versatile, I made it for a primal travel day going home to Canada. And coming back.


More than enough food for a 14 hour travel day

Continue reading


{Recipe Redo} Nutter Bombs

You read it: Recipe Redo. When you create and then make a recipe week in, week out, things change over time. I changed this recipe to save time. In the past, I would make these crunchy and rich Nutter Bombs twice a week, which in retrospect was a hassle. I thought I was busy then, but joinin a new running club that is in a town 20 minutes away, being stretched thin at work, doing home projects in our house and finally taking on some free lance writing work (more about that in time), has left me with precious little time. My solutuion is to make the same recipes, but bigger!

These Nutter Bombs are a delicious but simple addition to my breakfast and to Pat’s nightly dessert. They combine creamy and crunchy textures, and are full of nutritious plain nuts and seeds, another great way to get some good fats into your diet.

20150607_081736 (2)

Continue reading

{WIAW} New Primal Eats and Treats

Hello food gawkers, and welcome to What I Ate Wednesday, the weekly potluck blog party where bloggers from all over snap photos of their food to show the world what they eat. This is also a way for you readers to see what I eat in a day, and get some new recipe ideas.

WIAW logo

Thanks to Arman for hosting this week!


Same old, same old… but not. I still stuck to my usual egg + vegetables, but this week, I decided my vegetables would take the form of cauliflower rice with Asian flavours.
20150518_070746 (2)
This is basically a paleo fried cauliflower rice, with added vegetables and scrambled egg, all tossed in a nutty Satay sauce. I was sick of the Italian-inspired stewed veg, and wanted something different. This was so good and hit the spot. When life stops being so hectic, I will post this recipe.
I also had my two Old Faithfuls: a bowl of 3 fruits and coconut cream, topped with a Nutter Bomb. I know, I post this every WIAW, but I never get tired of it!
20150518_070758 (2)
My other Old Faithful? You guessed it: bulletproof espresso, made with 2 shots espresso, 2 tbsp coconut oil, 1 tbsp butter and xylitol for sweetness.
20150518_070811 (2)
Spring is kinda here in Scotland, because spring = cold temperatures, blowing wind and rain, right? 😉
As a result of not so cold temperatures, I’ve started eating salads almost daily again. Today’s salad consisted of spinach, tomatoes, cucumber, spring onions (green onions), and avocado, topped with Nom Nom Paleo’s Mint Chimichurri sauce (recipe only in the cookbook!), a new recipe I made this past weekend. WOW is all I can say! That stuff takes delicious to another level. My salad was topped with leftover roasted chicken breast.
20150518_084328 (2)
For (my daily) dessert, I had a fat bomb made by Pat the husband, and a very large cup of Match Green Tea.
Lately, after school, I’ve been having a cheeky snack of one or two Medjool dates dipped in either almond butter, or my new treat find: Whole Earth peanut butter with sunflower, pumpkin and flax seeds. What a great discovery at Tesco! The ingredients are literally peanuts, the mentioned seeds, palm oil and sea salt. ALL primal ingredients. The combination of date + nutter butter is like a chocolate bar minus the sickly chocolate. Honestly, it’s amazing.
20150520_205257 (2)
Not pictured was a small bowl of homemade vegetable soup, which was eaten before heading out to running club at 7pm because I was hungry. If I wasn’t running, I wouldn’t have eaten that snack.
Every week, as part of our meal prep, Pat makes us a homemade curry. He loves the stuff as a result of backpacking in India in his early adult years; I love that all the ingredients to the pastes and curries themselves are all primal. And that Pat makes it.
This week’s curry was Lamb Rogan Josh with cauliflower and added wilted spinach, served with a heaping spoonful of tumeric rice because we’re #teamwhiterice.
20150519_212136 (2)
This was eaten after 9pm, when I got home from running. A great meal to restock glycogen stores after 6 miles of long, hilly intervals…
My night cap was a large cup of Three Mint tea.
What’s your favourite curry?
What did you eat today?
What treats have you discovered at your grocery store lately?
Don’t forget to enter my Spartan Race entry giveaway! The winner will be announced Monday!
*I’m aware of the awkward formatting in this post. I’m fairly certain I know how it happened, just don’t know how to fix it.

{WIAW} What I Ate Wednesday: August 27th

Linking up with Peas and Crayons today because it’s What I Ate Wednesday, a day to share the meals I’ve prepared for myself and eaten, and an opportunity for you to see the day to day meals of a primal eater.

*hint: click on the links for recipe ideas!



My most favourite bulletproof espresso made of 2 shots Lavazza espresso, 1 tbsp Kerrygold butter, 1 tbsp coconut oil, 1 heaped tsp of xylitol to sweeten. Continue reading

Paleo Pancakes (primal, gluten-free, dairy-free)

Yesterday, I shared my recipe for Primal Chilli con Carne, which, prior to leaving for our camping trip to the Isle of Mull, I froze and used as an extra ice pack in my cooler / cool box to chill our food as we traveled across Scotland, hopped on a ferry, drove some more and set up camp in Mull. Yes, that dish was prepared at home, not on a campfire, which is totally acceptable in camping preparation. Fidden Farm, where we camped, had a freezer where ideally camper’s could put their gel blocks and ice packs to freeze, and then use in their coolers during the day. Some people used this to keep their premade dishes, like Bolognese Sauce, soup or stew, frozen to then thaw one day while away. Pretty clever if you ask me 😉

When full out camping, without the access to a kitchen and all its luxuries, you can still cook and eat primal, and in quite a delicious way. Take our breakfasts for instance: we had instant espresso (bulletproof for me), bacon / sausage and eggs with avocado, one morning we had fried mackerel (which I’ll speak about in tomorrow’s post), and we made the most amazing 3-ingredient, Paleo pancakes!

I was first introduced to this recipe by my friend Alicia, when her and her boyfriend André visited back in April. Alicia adopted a paleo lifestyle at the start of this year and taught me about it and its benefits. I won’t divulge any more information from her or about her because she’s going to be doing a guest post on her primal journey soon!

IMG_20140420_145035As I was trying to figure out what primal meals to eat while camping, this recipe came to mind. It’s made with easy ingredients that most people have in their house, and we would be taking all the ingredients with us anyway, why not make them? Continue reading