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

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What I Ate THIS Wednesday

Confession: Sometimes when I write a What I Ate Wednesday post, the photos aren’t what I ate that specific day. Today, is different. Today, my post is actually everything I’ve eaten on this day, to give you a clear idea of my primal food choices. I believe this is important; people need to see different food options are always out there.

*hint: click on the links for some delicious paleo, primal, keto and Whole30 compliant recipes.


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{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.

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{Recipe} Chicken, Bacon and Blue Cheese Salad

Otherwise known as ‘The Best Chicken Salad you will ever eat!’ An arrogant statement, but I promise you, once you make this salad, it will become part of your daily cooking repertoire. It’s that good.

Why? Because it’s delicious. It’s quick. It’s a salad, (just in time for summer!). It’s an entire meal. It’s also primal, paleo and Whole30 compliant (if you omit the blue cheese). This salad is keto, gluten-free, and sugar-free. The only thing it’s not is Autoimmune Protocol Paleo compliant, due to the use of paprika and tomato. Sorry AIP peeps.

I was going to call this CBBC salad – Chicken, Bacon and Blue Cheese – but then didn’t want connections with the popular BBC children’s channel 😉

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{Recipe} Asian Cauliflower Rice + giveaway winner

Welcome to Recipe Week at Eat Primal, Run Hard! This week, I’m posting all the recipes that have been accumulating in my head and phone photo gallery. This week, you will have more primal options to add to your arsenal!

If you’re a regular reader of this blog, you’ll know that my daily breakfast always includes one egg + vegetables. Sometimes, this has been in the form of my Whenever Quiche; other times it’s been stewed Italian vegetables + a fried egg. Lately, I’ve been making a vegetable dish that’s more Asian-inspired, one that’s reminiscent of my childhood. You see, when I was growing up, my mom made plenty of stir-fries. Apparently, the first time I tried a stir-fry, made with tofu, I loved it so much I took the bowl it was in and tipped it over my head, to get every last bite. Although I don’t make stir-fries nearly as often – basically because I forget – when I do, it always reminds me of my childhood.

This specific Cauliflower Rice recipe is part stir-fry, part Asian and a whole lotta delicious! It’s very quick and versatile: it can be eaten hot or cold, and as part of every meal, and can be made with all sorts of vegetables. Add a protein to it, and it is a meal! This is also another fantastic way to get in your veggies at every meal. As some paleo people say ‘More veggies than a vegetarian!’

This dish is also one that is great to make for a weekend meal prep. I make us a huge batch: I eat it as part of my breakfast, while Pat eats it after work, with some protein of his choice. It only lasts four days in our house, not because it goes bad quickly, but because we eat it up!

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Said breakfast, mixed with scrambled egg

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{Primal Lessons} Paleo? Keto? Primal?

What’s it all about? In the last nine months, you’ve read my various posts on aspects of primal eating, perhaps tried a recipe of mine (or two), and drooled through one of many What I Ate Wednesday posts. While all’s fine and dandy, I realise from a not-so-primal informed person that three terms (and other vocabulary associated with these terms) pop up again and again on my blog: paleo, primal and keto. While all three fall officially under the realm of ‘low-carb’ eating, they differ in more ways than one. This post is dedicated to explaining the differences, and similarities, between these ways of eating.

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{WIAW} Back to Primal Basics

Thanks to Jen at Peas and Crayons for hosting this Wednesday blog party of looking at other women’s food… also known as What I Ate Wednesday 😉

I also use this day to showcase what I eat on a daily basis, following a primal way of eating.

* click on the links for some delicious, simple and easy recipes!


I’m back to basics with my usual weekday breakfast:


  • A slice of Whenever Quiche, made with red pepper, chestnut (crimini) mushrooms, garlic, kale, spinach and a bit of bacon.
  • A bowl of chopped kiwi, plum and blueberries, topped with coconut cream and a crumbled Nutter Bomb, one of my absolute favourites.
  • A mug of bulletproof espresso, made of two shots of espresso, 1 tablespoon of Kerrygold butter, 1 tablespoon of coconut oil and a heaped teaspoon of xylitol because I like my fatty espresso sweet!

One of my all time favourites is soup and bread:


Have no fear though, that bread is completely grain-free, and therefore gluten-free. It doesn’t even have yeast in it!

I recently picked up my Keto cookbooks again and came across a bunch of delicious-looking, and easy, bread recipes by Maria Emmerich. I’m going to make each recipe because it’s winter, and sometimes, a girl just wants a bit of bread. What a girl doesn’t want, though, is the bloating and highs and lows that come with wheat consumption (among many other maladies and niggles we attribute to adult life – read Wheat Belly). Anyway, I made Maria’s low-carb paleo bread, and holy crap, it was great! It was so easy and basic, and the best part about this low-carb bread is there’s no yeast, no kneading and no proving, and you still get a loaf that looks like it’s been made with wheat!

My loaf was slightly underbaked, but look at those bubbles!


My lunch consisted of:

  • A large bowl of Grandma’s Hamburger Soup.
  • A slice of bread with cheddar cheese and tomato slices.
  • Half a small avocado.
  • One egg, scrambled (not pictured)
  • One Dairy-free Fat Bomb (have you made these yet??!?!)
  • A massive mug of Matcha Green Tea

Well, it was Nomtastic!


There’s really no other word to describe any recipe by Michelle Tam (aka Nom Nom Paleo), and this recipe – Slow Cooker Kahlua Pig – fits the bill. And like the bread and my recipes, is so simple to make. All you need is bacon, garlic, sea salt, pork shoulder and slow cooker. I had mine cooking while we were at work.

My last meal of the day was:

  • a bowl of Grandma’s Hamburger Soup to start
  • Three lettuce wraps loaded with Kahlua pig (I swear it’s there!), avocado and tomatos. I had some smashed baked sweet potato on the side.


This was such a delicious and warming meal after running 6 miles in the cold, at steady pace, but still shattering a 10km PB from 2013. It’s still very surreal for me to be running so much faster than what I was previously, and this is at easy or steady pace, not race pace. That’s what I call progress!

What did you eat today?

What’s your favourite slow cooker recipe?

{Recipe} Bolognese Sauce fit for a Cave(wo)man

So it’s November… how did that happen? I feel like August was just yesterday! Instead, the time has changed, it’s getting cold (!), the nights are long and running now requires the donning of long tights and gloves. My race season is over (more to come on that later this week), and now is the time to chill out a bit, and think about next year. It’s also time that I can now use in the kitchen, creating some delicious and easy primal eats. Like this Bolognese sauce recipe.

I’ve loved Spaghetti Bolognese for as long as I can remember. My Grandma Sasaki used to make an incredible sauce that I would eat with pasta and Kraft parmesan cheese. When I was little, my dad and I used to frequent the Old Spaghetti Factory in the Exchange District of downtown Winnipeg; it had an old street car in the restaurant, from way back when Winnipeg had street cars. Being a kid, I had to sit in that street car. My dad and I would eat the complimentary crusty bread, and enjoy a plate of Spaghetti with meat sauce (Bolognese), alongside the Spaghetti Factory’s amazing chicken fingers (hello, honey dill sauce???? Actually paleo-friendly if you make your own mayo), and read the many picture books available for kids. I loved that restaurant as a kid! You could say that Spaghetti Bolognese, although not Japanese or French like my family’s roots, is comforting for me. It feels like home despite being so far away.

sourceI’ve since found out that the street car is a feature in many Old Spaghetti Factories…. and I thought Winnipeg’s was unqiue!

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