Empty the Fridge Egg Muffins Low Calorie Recipe 2

“Left over” madness consuming your fridge?

I faced a fridge the other day that had so many containers of different kinds of veggies/summer season zucchini and various little portions of meat, it made my head spin.

Time for “kitchen sink egg muffins”.

I shredded two large green zucchini squashes plus a yellow one (I peeled all 3) and sauteed them in a LARGE skillet with a LOT of onion. Next I added left over broccoli, red pepper and grilled yellow pepper. When all the veggies were cooked to my satisfaction, I added all the meat portions I found in the fridge. Some grilled & smoked pork loin, turkey breast lunch meat, venison sausage and a bit of ham.  Poor skillet was busting at the seems.

Here’s a trick IMHO,  for perfect egg muffins.

When all the contents of the skillet are cooked, fill a muffin pan with scoops of your veggie and meat mixture. Push down gently on each one so it creates a bit of a “bottom”. In a large bowl I whisked 10 eggs. (yes 10)

Now grab your self a big soup ladle and ladle in your beaten eggs on top of the veggie/meat combo in the muffin pan. This seems to really make a nice “crust” if you will, when removing the muffins from the pan.

Oven pre-heated to 350 and about 20 minutes until they are ready. Eat and enjoy a clutter free fridge again.

Upon closer inspection, that’s a pretty cool “artsy-fartsy” picture I took there if I do say so myself 🙂

Ok, so the break down…not perfectly accurate but more than workable.

August 24, 2012

FOODS Calories Carbs Fat Protein
Egg – Large – Whole Egg, 10 Egg 800 10g 40g 60g
Generic – Onion – Chopped (1), 3 oz 36 9g 0g 0g
Costco-Kirkland – Pork Loin, 6 oz. (112g) 225 0g 5g 42g
Amber’s Venison Sausage – Venison Sausage, 4 oz 800 0g 32g 100g
Bell Pepper, Yellow – Sauteed, 3/4 cup cooked 162 12g 24g 0g
Archer Farms – Ham – Deli Slices, 6 slices 150 6g 5g 30g
Archer Farms – Ham – Deli Slices, 6 slices 150 6g 5g 30g
Broccoli – Raw, 2 cup, chopped 60 12g 1g 5g
TOTAL: 2,383 55g 112g 267g

This made 15 muffins.  So your little tasty left over treats come in around 160 calories a piece. That’s pretty great if you ask me. On the go food, stuck in a pinch meal, no time to cook snack, running late out the door protein filler etc etc etc.  Eat 3 and you’re not even at 500 calories. Winner winner chicken dinner.

Even though we’re at the start of a “10 low calorie recipe” series, I will interrupt the broadcast at some point with a quick posts on supplements that I think are worth their weight. I’ve promised Matt for too many weeks now. Sorry Matt, post will be coming up shortly.

Have a wonderful weekend everyone and BE HAPPY!



Low Calorie Recipes # 1

I hope everyone read the weight loss posts from Matt Metzgar and Chris Highcock. There is not much I can add to their advice. But I will try and help you with this 10 part recipe series on how to make deliciously satisfying and satiating paleo/primal/EF/AW meals that come in with a low calorie count to help you achieve the calorie deficit to assist with weight loss or maintenance.

Here was lunch for 3.

A few slices of bacon with onion, peppers, spinach, left over rice and a bit of jalapeno pesto.

Very minimal amount of rice in this. I made some sushi the other night and had a bit of left over sushi rice.

So let’s look at the breakdown:

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Bacon Generic – Bacon – 2 Slices, 8 slices 360 0g 28g 24g 60mg 1,480mg 0g 0g
Generic – Japanese Sushi Rice (Cooked), 1/2 cup cooked 140 33g 0g 3g 0mg 352mg 1g 1g
Egg – Large – Whole Egg, 1 Egg 80 1g 4g 6g 215mg 71mg 0g 0g
Fresh – Spinach, 1 cup 20 4g 0g 2g 0mg 82mg 0g 2g
Generic – Onion – Chopped (1), 3 oz 36 9g 0g 0g 0mg 0mg 0g 0g
Costco Red, Yellow, Orange Small Bell Peppers – Red, Yellow, Orange Bell Peppers, 438 g raw 138 27g 0g 3g 0mg 18mg 18g 9g
Heb – Pesto , 2 Tbsp (30g) 90 1g 9g 1g 0mg 115mg 0g 1g
TOTAL: 864 75g 41g 39g 275mg 2,118mg 19g 13g

About 300 calories for one of your meals for the day.

I like to cut up the bacon in before cooking, using a kitchen shears makes this easy. Once the bacon has released it’s oil and it’s starting to cook but not crisp, add your onion and pepper. Cook that until onion is translucent. Now add some the rice. Mix well and when rice has warmed up add your egg and fry it up and mix with rest of the pan. Add spinach, let it wilt and mix in. Lastly add a bit of your jalapeno pesto (recipe here) to it and stir in with the rest of the ingredients.

I’m planning on doing 10 posts with these type of examples. Is that helpful/useful for any of you?. You’ve got to create a calorie deficit if you are trying to loose some weight in my opinion (and many others I respect). The easiest way to do it, is to not deprive yourself.

Make it a great day and a wonderful weekend. Be Happy. I will be celebrating my 45th birthday this weekend with some of the, if not the best home made margerita’s in the world thanks to my beautiful bride 🙂      I certainly don’t feel a day over 25.

Nobody grows old merely by living a number of years.  We grow old by deserting our ideals.  Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul.  ~S. U



Friends, Weight Loss and Calorie Series

Timing is a wonderful thing…

If you have not already, you MUST go over and read the following two posts from what have become over the years my true Internet friends Matt Metzgar and Chris Highcock. The reason I’ve developed so much respect for them over the years is because their HONESTY! Chris has always been on a quest to get to the heart of the fitness/diet matters without bias, arrogance or ego. Quite the contrary, not a paper tiger but ready to jump into the ring and to find out for himself through careful N=1 analysis and application what works and what doesn’t. His common sense and integrity has given us all THIS PERSONAL ACCOUNT. (read NOW)

Matt wrote an ebook in 2002 called Stone Age Power. I read it somewhere in late 2004 early in 2005 when I was devouring and hanging on every word from Art Devaney whom I had then just discovered. As much as I loved the information Devaney shared, I had a hard time back then not paying attention to his overall demeanor. He reminded me of some of my own professors, that seemed to get more satisfaction from letting me know I was dumb, than inspiring me or developing my ability to think critically on my own. What I found with Matt, very much like Chris, was a professor that was not only happy to share information fit for debate and discussion but also always open to different opinions and angles to consider. In Matt I found an academic that is also blessed with no ego and a sense of integrity that has him speak his mind when he believes he needs to. Not for the sake of being heard, but for the sake of making sure people have all the facts and to have them consider another angle. What I’ve always thoroughly enjoyed about Matt also, is his ability to keep asking questions. It’s his honesty I believe that allows him to ask the questions and to formulate and share his conclusions. Because of this ability, the paleo/primal/EF/AW community now has this POST from Matt.

These two posts by my “friends”, CAN and WILL put you on the road to weightloss. Everything you need to apply is in these two brilliant posts. BOTH, have grown out of TRUE  N=1 analysis and years of careful paying attention to the many “experts” in the fields. I invite and advise you to pay close attention. If you are still “searching” and have not found/achieved the success you’re after, APPLY the advice in the posts. Chris and Matt both are very much trying to help, for the sake of helping. No agenda. They are much better writers and analytical thinkers than myself, I try and express some of these ideas, but it’s hard for me, soooooooo….I will just cook 🙂

I’m still committed to trying to show you how easy it is to eat REAL FOOD and how to make superbly delicious, satisfying and satiating meals. Now for the next 10 days or so trying to give you a complete calorie breakdown of the recipes and hopefully do my little part in helping you achieve your weight loss goals. Let’s EAT!

You can make this in the oven/ under the broiler, but as you know by now, I love to grill.

So I start with some charcoal and a good grilling wood. Here in Texas, Pecan wood is plentiful and used by the old timers for BBQ. Oak is most widely used, but I prefer the more subtle and tasty Pecan. The wood is not there for HEAT but for FLAVOR.

I marinated 2 pounds of organic boneless skinless chicken thighs with 3 tablespoons of “jalapeno pesto” and 2 tablespoons of “chipotle crema”. (recipes to follow below) I marinated them for about 5 hours. Make sure your grill is the right temperature, which you can measure simply by putting your hand right above your cooking grate and holding it there for a few seconds. This is how it breaks down;

  • 5 Seconds – Low
  • 4 Seconds – Medium
  • 3 Seconds – Medium High
  • 2 Seconds – High
  • 1 Second – Crazy and goodbye hair on your arm 🙂    Now for chicken thighs you want medium high. RESIST the temptation to turn them to soon, they will stick if you do. About 8-10  minutes on the first side depending how thick they are and how hot your fire is.

I also made some miniature fresh peppers stuffed with a bit of goat cheese that I add a tiny bit of fresh garlic and fresh mint too. I use my cool “pepper griller” for that.

They get a few minutes of direct heat, (no charring though) and then in-direct heat for the remainder. The Pecan Wood smoke makes these babies taste truly unbelievable.

By the way, these pepper grillers are easy to find now and have great versatility. (Making Shrimp with it being one of them). All together now;

I like chicken thighs so much better than chicken breasts. For calorie counting, buy them without skin and try and find organic or pasture chicken. Commercial chicken in the USA is a disaster and a disgrace.

Getting closer to supper time now….

With the peppers and the chicken I made a super fresh and simple arugula salad. dressed with a bit of EVOO. (YES, I am aware of what’s happening in the olive oil world. Caveat Emptor folks…try the fridge test if your curious, it’s the best indicator)

A few words about eating dairy and paleo/primal/EF/AW. First and foremost you need to know about yourself if your tummy handles dairy. (Mine does, as does my wife and families) I strongly feel that dairy is part of a real food lifestyle. The many components that make up aged fermented cheese are very good for us. Obviously there’s dairy and than there’s dairy….this is NOT dairy NOR cheese


So let’s see what this nice meal came in with on the calorie count thanks to our friends at MyFitnessPal:


FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Coleman Organic – Boneless Skinless Chicken Thighs, 32 oz (112 g) 1,040 0g 36g 176g 760mg 760mg 0g 0g
Berrio – Extra Virgin Olive Oil, 3 Tbsp (15ml) 360 0g 27g 0g 0mg 0mg 0g 0g
Dairy – Sour Cream – – Horizon Organic, 4 Tbsp 120 2g 10g 2g 40mg 30mg 2g 0g
Generic – Pesto, 2 Tbsp 188 2g 19g 4g 4mg 149mg 1g 1g
Costco Red, Yellow, Orange Small Bell Peppers – Red, Yellow, Orange Bell Peppers, 438 g raw 138 27g 0g 3g 0mg 18mg 18g 9g
Kirkland Signature- Costco) – Goat Cheese Fresh and Creamy, 3 ounce 240 6g 18g 12g 75mg 450mg 0g 0g
Fresh Raw – Arugula, 500 g 125 20g 5g 15g 0mg 135mg 10g 10g
Embasa – Chipotle Peppers In Adobo Sauce, 2 Tbsp 15 2g 1g 0g 0mg 140mg 1g 1g
TOTAL: 2,226 59g 116g 212g 879mg 1,682mg 32g 21g

An unbelievably delicious and satisfying meal for four (4) and coming in UNDER 600 calories per person.

Let’s cook for a minute:

Jalapeno Pesto (NO CHEESE)

1 bunch of fresh cilantro

2 cloves of garlic

5 green fresh jalapenos charred with skins removed.

Handful of pine nuts or walnuts

Combine ingredients in food processor with a pinch of salt. add 1 tablespoon olive oil to the paste at the end, slowly.

Chipotle Crema:

 Take 3 small chipotle peppers in adobo and pulse them in your food processor. Now add 4 tablespoons of sour cream. Mix together well.Chipotle crema.

In a large ziploc bag or container marinate your chicken in your chipotle crema and 3 tablespoons of your jalapeno pesto and 1/2 tblspoon olive oil.

Arugula salad. add 1 and a half tablespoon olive oil and salt and pepper to taste.

Goat Cheese stuffed small peppers:

Mix 3 ounces of goat cheese with 1 small clove chopped garlic and teaspoon of fresh mint (chopped). Mix together well and stuff inside of the peppers.

And plate it;


Let me stress again, the recent posts from Matt & Chris have all the information you need to get the results you desire, but you must APPLY them. Hold yourself accountable and enjoy the process. Failure doesn’t exist….trust me on that one. 🙂

Smile a lot today and BE HAPPY 

Calories, Recipes and New Series

After a wonderful meal on Saturday with my bride and her grandmother, I came up with an idea for a series of posts.

My feeling about the current state of paleo/primal/ancestral wellness/EF is that even though the basic principles and guidelines are easy to understand  (and discussed add nauseum, why do we like to complicate simple things so much?), there is also so much additional information available that is seems many people are still struggling a bit with achieving the success they are looking for. When I say success I specifically mean weight loss as the majority of people jump into this stream with the goal of shedding some weight. I know that after 3 months of eating nothing but REAL FOOD, the difference for people is unbelievable. People just FEEL SO much BETTER, simple as that. Plenty of posts and sites dedicated to that and an initial weight loss phase, but the majority of people are not getting the long term weight loss results they are after.

Why is that do you think?

From everything I can tell, most people are simply eating too much. Too many calories, yup I said it, too many calories. So is it really that simple? Calories in calories out? Or is it all the other factors; high fat, Leptin, food reward theory, insulin resistance, will power, metabolic issues, macro/micro nutrients, etc, etc…

I have over the last 6-7 years formulated my own theory that it is ALL OF THESE THINGS! That’s right, all of them plus factors we don’t yet know, influence, and add to it. Everything factors into a very very complex and  very individual equation. I think of it as a pyramid with many levels of different factors. But the very bottom of the pyramid, the foundation, is the simplest and most understandable, too many calories. With too many calories, even when they are all REAL FOOD calories, it becomes practically impossible to loose weight. I’m sure someone can point me to some study that shows that certain tribes or people eat 3500 calories a day and are lean and not in the slightest overweight, but OVERALL, from everything I have observed and discussed with many people, it’s the total calories that get us into trouble if we are serious about loosing some weight. (and of course I’m assuming here that we are talking about eating real food/primal/paleo/EF and not the standard American diet)

I have asked this question often, but I really haven’t gotten any answers about it. How many calories do we really need a day and how was it decided that  this number needs to be around 2200-2500 per day? I’m convinced that for someone who spends eight hours a day sitting in an office, even if they have a solid taxing 30 minute workout in the morning before or after work, that calorie count is most likely sufficient around 1600-1800.

Do you know how easy it is to eat two very delicious and satisfying meals per day and come in around 1600-1800 calories?

I’ve decided to do a series of posts to show you exactly that. The trick to me about all of this is to have the meal be truly satiating and satisfying. If you deprive yourself, cravings will take a hold sooner or later or you will find yourself out and about very hungry and you will give in to your earlier established neuro pathways and you will  derail your little project of trying to shed a few pounds.

So let’s take a look at our Saturday nights dinner.


Fresh Salmon topped with onion, olives and peppadew pepper. Avocado, cilantro and lemon rice.And not pictured, spring mix salad with cucumber, onion, tomato and balsamic and olive oil dressing. Dinner for four so let’s look at the breakdown from My Fitness Pal: (I like this tracking application and very easy to use on your iPhone/smartphone)


Generic – Indian Basmati Rice Cooked, 1 cup cooked 180 48 0 4 Ico_delete
Berrio – Extra Virgin Olive Oil, 3 Tbsp (15ml) 360 0 27 0 Ico_delete
Berrio – Extra Virgin Olive Oil, 0.5 Tbsp (15ml) 60 0 5 0 Ico_delete
Butter – Unsalted, 2 tbsp 204 0 23 0 Ico_delete
Generic – Yellow Tomatoe (Raw), 8 oz 32 6 0 2 Ico_delete
Alessi – Balsamic Vinegar, 3 Tbsp. (15ml) 60 15 0 0 Ico_delete
Central Market Organics – Spring Mix, 4 cups 40 6 0 2 Ico_delete
Avocado – Hass Raw, 1 whole medium 328 1 34 3 Ico_delete
Bulk Green Olives – Large, 12 green olives large 120 1 1 0 Ico_delete
Cilantro – Cilantro Fresh – Sprig, 5 sprig 5 0 0 0 Ico_delete
Generic – Pepperdew, 2 oz. 80 18 0 0 Ico_delete
Generic – Sweet Vidalia Onion – Medium – 1 Slice/ .25″ Thick, 1 slice 0 0 0 0 Ico_delete
Fresh – Lime Juice, 0.5 fl oz (31g) 4 2 0 0 Ico_delete
Fresh – Shallots (Australian), 1/4 cup raw 16 2 0 1 Ico_delete
Fresh – Salmon, 16 ounce 800 0 46 90 Ico_delete
Add Food

2,289 99 136 102

You can see that total calories for one person is shy of 600. Total Carbs, less than 25, Fat 34 and Protein 25.5.

BOOM!!! If I do say so myself. Look at all the yummy the real food ingredients including good fats like butter, extra virgin olive oil and avocado.

I’ve not seen my avocado cilantro lime rice anywhere else I think. It’s my own little creation. Simply make some rice (add a drizzle of olive oil with the rice and get it hot. Then add water, covering the rice and bring to a boil. Cover and put on low heat. About 15-20 minutes) when it’s cooked add some chopped cilantro, your butter, a bit of fresh lime juice and mash one hass avocado through it.Have you ever tried that?

Since I really really hate over cooked salmon, I like making it in the toaster oven. Put your fish on some tinfoil and sprinkle the salmon with seasoning that you like,  drizzle with a tiny bit of extra virgin olive oil. Next just toast it and keep an eye on it. 4 -5 ounce slices of salmon only need about 3 minutes and it’s done. In a separate pan sauté your onions, olives and peppadew peppers on low heat in extra virgin olive oil. Serve that over your salmon. Spring mix salad with tomato and onion and a dressing of 3 tablespoons balsamic and 1.5 table spoon of olive oil.

Like this you can easily eat two very satiating meals a day plus room for a small third meal or snacks and still come in at that 1600-1800 total calorie count for the day.

Ok, give some feedback on this. What do you all think??



Grilled Grass Fed Goodness & Refreshing Salad

Like I mentioned, my new location is a wonderful source for local grass fed beef, poultry and lamb.

I put in an order with Burgundy Pasture Beef  (a farm about 45 miles away)  for skirt steak and lamb riblets.

I grilled both of them. I gave them both a nice spice rub. The lamb got some cumin, (as it goes so nice with lamb) but not the skirt steak. I made a bit of basting sauce for the riblets of olive oil, soy sauce and fresh garlic.

I like slicing my skirt steak nice and thin (against the grain of course)

What you see with the meat is the refreshing salad I referenced to in the title of this post. Here’s what you’ll need

1 golden melon. (I thought this was the same as a crenshaw melon…but not sure now) They are in season in summer only (locally).

3-4 fresh celery stalks

6 baby carrots

1/3 cup chopped fresh mint

1/3 cup fresh crumbled feta

3 tbspoons extra virgin olive oil

Juice of half a lemon.

pinch of salt.

Combine the olive oil and lemon juice and pinch of salt.

Cut your melon into cubes. Thinly slice your celery. Thinly slice your baby carrots. Put all in a large bowl. Add your fresh mint and feta. Gently fold and toss with your dressing.

Really delicious, light and “summer-ry” 🙂