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The Paleo Starter Kit, Part II: "The Paleo Scramble", A Basic Technique For Real-World Cooking
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July 28, 2013
6:17 pm

Please excuse my typing mistakes above.

Also, a potato, chorizo, green onion, egg scramble with guacamole on top is an awesome brunch!

Have you ever made a Puffy Omelet? MMMMMMM now that is good. Instead of filling it you pour things over the top. I love Chicken and Mushrooms in a Cream Sauce, or a thick smooth Tomato Sauce with leftover Meat or Meatballs. Also, Buttery Seafood and Asparagus over it works well, especially Softshell Crab or Lobster. Anything you can think of works. I made it once for my brother who topped it with Chili, Cheese, Onions and Jalapenos. Too heavy for me.

It is easy to make. Heat oven to 350 degrees F. Beat egg white stiff with 1/4 tsp cream of tartar for 4 egg whites. Beat egg yolks until light yellow and add 1 Tbls cream for each yolk and blend in. Fold yolks into whites and pour into a heated oven-proof skillet that has 1/2 Tbls butter sizzling in it, per egg. Let it cook on LOW on top of stove until the bottom is browned and the top has bubbles like a pancake. Place in oven and let cook 10 to 15 minutes or until when lightly touched your fingerprint does not remain. Remove from the oven and make a crease about 1/2" deep across the center, then fold in half and slice out onto a warm plate. Top and eat.

July 28, 2013
6:28 pm

I keep thinking of more I meant to say.

Another of my favorite ways to eat eggs is Shirred Eggs. Heavily butter a ramekin, size depends on if you are using 1, 2, or 3 eggs. This is for an individual serving. Break eggs into ramekin and add salt and pepper, a dot of butter and 1 tbls of heavy cream per egg. Bake at 350F for 15-20 minutes, depending on how done you want it. You may also wrap the inside of the ramekin with a piece of partially cooked, not crisp, bacon, before adding egg.

Eggs with lightly dressed greens are the perfect breakfast, with a few berries too. YUM

August 1, 2013
12:48 pm
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I apologize for missing your comment...please let us know what you think once you've tried some of these!



Yes, capers and peppercorns are fine!  There are some autiommune protocols which restrict nightshades -- and I believe peppercorns are technically from nightshades -- but so are potatoes, tomatoes, and all peppers, sweet and hot.  I wouldn't worry about it unless you're trying to go nightshade-free.

I'll have to try some of your recipes sometime, particularly the egg're essentially making a very thin omelet, right?

I'm glad to hear that your health is finally improving, and I'm glad I'm able to help.  Thank you for sharing your recipes!

And yes, a lot of people find their health improves somewhat on a restrictive diet, often because they were reacting poorly to one of the foods they were eating.  However, you have to eat something...and whatever you eat should be both nutrient-dense and evolutionarily concordant.  That's where Eat Like A Predator comes in.


January 13, 2014
10:03 am

I'll add two things:
Garlic are simple to peel. I use a covered plastic container ( you already have it). Put the cloves (separated) into the container and shake the hell out of it. Instant peeled garlic.
Coconut milk-I just fill a container large enough to hold the can with hot tap water and drop in the can, refilling the container when it gets cold.Five minutes later, the milk just flows out.
Great post, thank you.

January 13, 2014
3:19 pm
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Maybe your garlic is less robust than mine: your strategy helps and I use it myself, but I still have to peel off the tough inner layer, which always seems to be stuck to the clove.  Even the grippy plastic tube doesn't give me 100% success.

That's a good strategy with the coconut milk, though. It's easy to understand why it's more popular in hot climates!


March 17, 2014
12:15 pm

Well, I made this for the first time this morning (11:00am, I waited until I got hungry.) 🙂 Anyway, I took your advice and bought 85/15 grass fed beef at the store. (Since that should be 'fatty' enough.) However, that with the butter and a little coconut oil had everything swimming in fat. I'm guessing I used too much butter and oil to start the veggies and I ended up draining a lot of it off before adding the eggs. All that leads to my actual question. When dealing with ground beef, what ratio do you consider 'fatty' beef? Is it just personal preference?

March 17, 2014
12:19 pm

Oh, and I hit send before I remembered to say... 1) That's a lot of breakfast. 2) It was delicious! 3) I ate the whole thing and didn't feel bloated at all. Now to see when I get hungry again. Thank you for the site. I had been doing what I thought was 'pretty good' in that I didn't eat refined sugars or grains except for the occasional fast food cheat. However your hidden trans fats post got me to looking at what I thought was ok in the fridge and cupboard and I ended up tossing almost 3/4 of it. Thanks again.

March 19, 2014
3:17 pm

I'm using bacon grease instead of butter. Should be good.

March 19, 2014
3:40 pm
Halifax, UK
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Gene - J will jump in, in due course, but in the meantime ...

Welcome to "paleo" and more importantly, "predator" eating. Breakfast IS the most important meal of the day, but when you "break your fast" and what you eat when you do it is so much more important.

You might like to read Cordain's books. Considered the father of paleo, he's a much cooler guy than he comes across in his books, but there's always a take away. For me, it was around meal timing.

I've dropped into something similar to the Renegade Diet, which is a money-orientated version of paleo. For free, here it goes: eat paleo for dinner. Fast for 16 hours after your last meal and then for about four hours eat simple foods: protein and fat. By early evening, you'd like your dinner, so eat: paleo. Repeat.

In practical terms, for me, it comes down to eating my main meal in the evening. I don't "breakfast", but I do eat something fishy for lunch around noon with an egg. Recall J's "mostly things you can spear" from 'Eat Like a Predator' ... you don't have breakfast available, but you do have a fish, some berries, some eggs from the morning lay that you can eat readily while you hunt for the evening meal.

Mimicing our ancestors' food timing works out so well for me ...

From another perspective, wake ... leftover, if they're there, otherwise nothing. Noon, eat a fish, a chicken, an egg. Dinner, any time from 5 PM to 8 PM ... eat whatever your want from the hunter/gatherer plate, tubers included. Eat well, gorge. Now fast overnight. Repeat.

I hope that gives you something to play with ...

Paleo/Predator eating is NOT dull. You have that evening meal to do what the heck you like - paleo food, done the way YOU like to eat it. Everything else is opportunistic - leftovers, an egg you can grab, a fish you can spear, a small animal (like a chicken) you can choke and eat. In modern terms, these are easily translatable and don't have to be taken literally.

I keep repeating fish ...

I don't eat land roaming animals much at all, in fact, I've let more bunnies go in the last 6 weeks than I've eaten meat. My "kitten" (Maine Coon genes, so huge and daft) catches, drags in alive and lets these little fellows run around the house until we get home ... the rest of the time, I'm largely a fish eating predator (think: BEAR! Not in the gay sense, mind). I like meat, but I love fish ... so, living on a large island (Britain) and close enough to the sea, I eat fish. Love it!

I've gone on ...

But I just wanted to encourage you to jump on in, do YOUR thing and really get the benefit from J's 'Eat Like a Predator', showing you there are so many approaches that can be taken.

Living in the Ice Age

March 20, 2014
6:39 pm
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February 22, 2010
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It's absolutely personal preference: the fat factor is a matter of taste.  If it's too greasy for you, use less!

(You really only need enough to keep the potatoes and veggies from burning.  Also, you need to add a lot less fat when cooking with hamburger: if you're cooking with, say, chicken breasts (blech!) or even a lean cut of steak, you'll need more to balance that out.)

Another trick you can do is to start out by frying the hamburger enough to get some fat out of it, remove the meat, cook the potatoes and veggies in the fat instead of butter, and replace the meat near the end.  This is a bit more complicated, but everyone's tastes are different.  

The key is to make sure there's jsut enough fat so that you don't feel the need to douse it in mayonnaise or some other industrial product!

"1) That's a lot of breakfast. 2) It was delicious! 3) I ate the whole thing and didn't feel bloated at all. Now to see when I get hungry again."

I bet it takes you a while!  You're consuming a meal that's nutritionally complete, high in slowly-digesting protein...and despite that, doesn't have as many calories as you probably think.  (Three large eggs only contain 225 calories, half a potato is much less, and there's not much in the vegetables, either...most of the calories come from the meat and butter.)

Don't stress too much about reading Paleo books.  Some of them explain the science at great length, which I personally find intriguing -- but everything you need to know is in Eat Like A Predator.  

Meanwhile, as Paul said: welcome to Paleo, and eating like a predator.  It's been nearly three years since I wrote these articles, and I still eat this way.  Sometimes I still eat this specific dish!  (Often the Asian variant.)  Doing so has changed my life dramatically for the better, and I hope the same for you.



I do that sometimes, too, for the flavor -- but industrial bacon is very high in omega-6, so I don't do it too often.  If I had better access to pastured pigs I'd certainly do it more!



I've been eating a lot of mussels lately, as they're in season.  I found a delicious Tom Yum soup base: Steam the mussels, shuck them into a bowl, add water, add the paste and some fresh basil, nuke it until it's hot, and I suddenly have no urge to go out and eat Thai food anymore.


October 24, 2014
5:09 pm

I've been eating this for the last week. Each batch makes two substantial servings for me. I've done both the base, and the chinese versions so far. Tonight I added some extra cayenne pepper to the base recipe.

I like the heat.

In one week of eating this way, I've lost 6.5 pounds. Today I did my workout on a 22 hour fast, and then I didn't eat for another 3 hours, because I still didn't feel hungry.

I don't think I've ever gone that long without eating before. And it was effortless. I just wasn't hungry.

Thanks J

October 25, 2014
8:52 am
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February 22, 2010
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"Today I did my workout on a 22 hour fast, and then I didn't eat for another 3 hours, because I still didn't feel hungry.
I don't think I've ever gone that long without eating before. And it was effortless. I just wasn't hungry."

A substantial part of hunger is your body telling you "I need some nutrients from food that I'm not getting right now." People focus on the bad ingredients in junk food, but the more insidious problem is that it doesn't contain anything we need to live. You can drink all the Coca-Cola and eat all the Halloween candy you want -- but you'll end just as hungry as before, because your body still needs complete protein, vitamins, minerals, and a host of cofactors.

In contrast, the Scramble is extremely nutrient-dense (I know people who have lived off it for the better part of a year). As a result, many people, like yourself, find that they have to eat less food and/or less often.

For more on the science of hunger, try my 2012 AHS presentation:
And for an explanation of how you can fast for 22 hours without suffering, try my 2013 presentation:

Another great flavor combination, particularly with chicken, is honey, (gluten-free) soy sauce, and hot pepper flakes to taste, with just a tiny hint (go easy, far less than the basic recipe) of mustard and garlic. Try it and let me know what you think.

I'm glad you're seeing success! Congratulations, and welcome home.


July 27, 2021
8:02 am

What if I don’t like the taste of meat? (Never liked it. Didn’t like it as a child and finally stopped eating it as a young adult because I didn’t want to keep forcing myself to eat something I didn’t like just because everyone else eats it.) Would I just omit it? Should I replace it with something else? Should I add more eggs and if so how many? Thanks!

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