Category: Paleo

Marybeth’s Crab Eggs Benedict

I LOVE my chickens.  Just ask my kids. And, Summer means EGGS on our farm.  Lots of eggs. More eggs than I know what to do with.

And on Whidbey Island, it means lots of Dungeness Crabs from our surrounding waters.

In August, one of my favorite ways to use our beautiful eggs is in Crab Eggs Benedict. For a Paleo version I use a bed of sliced tomatoes and bacon to replace the typical english muffin. Believe me, you won’t miss the muffin.

In this version, I place the poached egg on top of the tomato/bacon bed and then add warm crab and a generous drizzle of hollandaise. If  you don’t have access to crab meat, a ripe avocado is great in its place.

And, if you’re ever in Seattle try Portage Bay Cafe

Portage Bay Cafe was my introduction to a really good crab eggs benedict.

Still one of my favorite breakfast restaurants ever.

And, their motto is “Eat Like You Give a Damn- Local, Organic, Sustainable”.

Can’t argue with that!

August Crab Eggs Benedict

Ingredients and Preparation

3 egg yolks

1 ½ tsp dijon mustard

1 T lemon juice

¼ tsp salt

Tiny pinch cayenne pepper- more if you’re brave

½ c melted salted butter

  • Melt butter in the microwave or on the stove
  • In a blender, combine egg yolks, lemon juice, mustard, salt and cayenne. Blend 10 seconds or so
  • Slowly add melted butter to egg mixture while blender is running
  • Pour hollandaise while warm over eggs, vegetables (so good on asparagus) or fish

Note: you can use more or less dijon or lemon juice depending on your taste

Delicious Paleo Recipes for your July 4th BBQ

Succulent, sweet, savory BBQ chicken leg and thighs and boneless pork ribs! I love having a combo of meat options in one meal and sharing a little bit of each around the table.

Summer greetings, everyone!

I hope wherever you are this 4th of July you can enjoy some time outdoors in the sun.

On Whidbey Island we are finally seeing some sunshine. For my family,
that means grilling almost every night and BBQ sauce is part of the mix.  I love the taste of any grilled food (meat or veggie) and a good bbq sauce is a requirement for my summer food experience.

Today we have included some Paleo-friendly options to spark ideas: a homemade bbq sauce recipe, if you’re feeling industrious, as well as a store-bought Primal Kitchen Paleo BBQ sauce you can trust that has clean ingredients and is low in carbs.


Paleo BBQ Sauce Options

Classic BBQ Sauce, Organic & Unsweetened

If you’re going the store-bought BBQ sauce route, we highly recommend PRIMAL KITCHEN’s Classic BBQ Sauce!

It’s organic, unsweetened, and ready to spread onto savory dishes with bold, smoky flavor.

Certified Paleo, Keto Certified, gluten free, and Whole30 Approved®, this sauce works as a marinade, a burger topping or a sweet potato fries condiment.


30 Recipes for a Paleo BBQ

A July 4th BBQ is synonymous with recreation and fun in the outdoors.

That’s why we like this list of Paleo-friendly recipes, which are geared toward spending as little time indoors on the day of your big cookout!


Recipe: Paleo BBQ Sauce

Here’s a Paleo BBQ Sauce Recipe that’s free of refined sugars and junky oils, and features 4 different renditions to customize to your tastes!

Written by Cassy Joy Garcia, author and nutritionist, this recipe will pair well with our own Primal Island Paleo-friendly margaritas!


Build Colorful Salads with Edible Flowers

I love all things edible. 

And when it comes to salad, edible flowers are the “icing on the cake,” so to speak.  Growing vegetables alongside my landscaping and having edible flowers in the mix makes everything more beautiful and more tasty.

In the Pacific Northwest this time of year there are a handful of yummy and gorgeous edible flowers to choose from as well as copious amounts of lettuce. 

My favorites to use for garnish on salad currently are: calendula, nasturtiums, borage, pea blossoms and bachelor buttons. A few are pictured in the garden salad, above. 

The salad came straight from my garden as well and, not only includes various lettuces, but also includes, kale, swiss chard and beet greens.  The more variety the better for the palette and nutrition, I say!

And, in the end, I think every meal sprinkled with edible flowers is a feast for the eyes and stomach. 

Simple Balsamic Vinegar Dressing

½ c Olive Oil-make sure  the olive oil is not cut with canola oil

½ c balsamic

½ c grainy mustard 

Salt to taste (more than you think)

Pepper to taste

Put all ingredients in a jar with a lid (I use mason jars).  Shake and done!  This will keep in the refrigerator forever so I often double or triple the recipe in the summer months when we are eating an abundance of salads.

And for additional Paleo Dressing, please see 9 Paleo Salad Dressing so You Know Exactly What’s Going into Your Greens.

More Edible Flowers

The photos below are several of the flowers I used in this salad. If you’d like to see additional edible flowers, please check out this blog post, Flowers You Can Eat.


Pea Blossom


“Keep it Simple” Guacamole and Salsa Recipes

It’s fashionable these days to take basic recipes for dishes such as guacamole and salsa and add all kinds of flavor enhancing herbs and spices.

But I learned from a friend that keeping it simple is the secret to a great “guac” and salsa.

Here are the recipes I use when I’m settling down to drink a Kombucha-Ritas or two with chips and salsa.

Primal Island Simple Guacamole

4 avocados 

¼ diced red onion

1 T cilantro (optional)

1 minced or pressed garlic clove 

Salt and pepper to taste

Mash avocados and mix all ingredients together.  Garnish with extra cilantro and red onions. 

If not serving immediately add ¼ lime or lemon juiced or 1 tsp lime or lemon juice (I highly recommend Santa Cruz brand).  Adding the citrus will keep it from turning brow

And if you’re looking for grain free chips, my favorite brand is Siete, which you can buy online.

Easy Roma Salsa

2 roma tomatoes, finely diced

¼ red onion, finely diced

½ tsp olive oil

1 tsp cilantro, chopped

Salt and Pepper to taste

Mix all ingredients together.  Garnish with extra red onion and/or cilantro and enjoy! Simple, yet delicious!

2 Paleo-friendly Margaritas for Father’s Day

Bragg’s Limeade Apple Cider Vinegar Drink is the basis of a slightly sweet but very low carb Margarita. See full recipe below.

I grew up in Roscoe, Illinois. It was a small rural town where the only business was a truck stop that sold great pie and the only spices in our cupboard were salt and pepper, (as I remember – there’s a possibility we had dried oregano, too, but you get the picture!)

So, it was a big deal when, as a 16-year-old, I visited my older brother who was attending college at Texas A&M. There, I was introduced to such exotic foods as guacamole, salsa and chili con queso. I was also introduced to tequila via a concoction I was told was a “Margarita.”

Experiencing these new flavors left a lasting impression. To this day, I love making my own fresh guacamole, salsa and margarita’s, the latter with a definite Paleo twist. I call it a Kombucha-rita.

A Kombucha-rita is a tart, non-sugary alternative to the basic bar or supermarket mix variety of margarita.

Today, I’m sharing my two favorite approaches to making Paleo Margaritas, including one that uses an apple cider drinking vinegar to add a touch of sweetness. Enjoy the following recipes!

Low Carb Kombucha-Rita: Tart Version

1 shot favorite 100% Agave tequila 

⅓ cup GT’s original kombucha

1 lime

Salt for rim (optional)

  1. Salt the rim or your favorite glass.  (Does not need to be  a traditional margarita glass.  My favorite is the one pictured here with dragonflies on it).
  2. Fill glass with ice.  Add tequila, kombucha and lime juice.  Stir, serve and relax!
  3. If you prefer blended margaritas and have multiple imbibers, a pitcher of blended margaritas is a fun option. 

Very Low Carb, Apple Cider Vinegar-Rita’s: Slightly Sweet Version

1 shot favorite 100% Agave tequila 

⅓ cup Braggs  Organic ACV Limeade

1 lime

Salt for rim (optional)

  1. Salt the rim or your favorite glass.  (Does not need to be  a traditional margarita glass.  My favorite is the one pictured here with dragonflies on it).
  2. Fill glass with ice. Add tequila, Braggs Organic Apple Cider Vinegar and lime juice. Stir, serve and relax!
  3. If you prefer blended margaritas and have multiple imbibers, a pitcher of blended margaritas is a fun option. 

7 Benefits of a Paleo Diet

Everyone gets into Paleo for different reasons and experiences different results and changes in their bodies, mood and energy levels. But pretty much everyone agrees that eating the Paleo/Primal way makes you feel pretty damn awesome. Let’s go through a list of reported and known benefits (taken from multiple success stories, studies, books and articles).

You eat unprocessed, real food

Paleo and primal diets consist of real, whole foods – except for some natural but bottled or packaged sauces, condiments and ingredients –  so you automatically eliminate a whole range of preservatives, hidden sugars, sodium, additives, colouring, artificial flavouring and who knows what else. As a result you eliminate unnecessary toxins and consume more nutrients, plus the food tastes so much better.

Paleo diet is rich in nutrients 

One of the misconceptions about the Paleo diet is that it’s all about protein and fat. What many don’t realize is that by eliminating nutrient-void processed carbs – I call them fillers – we supplement with loads of vegetables, healthy fats, nuts, seeds, berries and fruit, all of which are full of minerals and vitamins. Combine that with the improved gut health and increased nutrient absorption which happens through avoidance of irritating grains and legumes, and you get a very balanced diet. You’d be surprised that we can get pretty much all required nutrients from animal, seafood and plant-based foods.

Sustained weight loss

Most people experience weight loss and muscle growth while eating a paleo diet and keeping an active lifestyle. Improved metabolic processes and gut health, better sleep, stress management, sufficient Vitamin D and a healthy ratio of Omega-3/6 fatty acids all aid in burning off stored body fat.

Reduced bloat (and gas)

Paleo diet provides lots of fiber, which together with adequate H2O intake and a smaller intake of sodium help to decrease the bloat many people experience on a Western diet. Plus, paleo diet helps to improve the gut flora which is essential in keeping a healthy digestion.

Say goodbye to Hangry 

Hangry is a combination of hungry+angry, which is a common symptom for many people suffering from acute or chronic hyperglycemia. This also happens when the blood sugar drops and the person gets a rapid onset of hunger accompanied by irritability, fatigue, disorientation, and a foggy mind. Meals consisting of protein and fat are very satiating. The energy your body gets from fat, protein and some glucose from low GI carbs is released slowly and evenly throughout the day. As a result, the blood sugar levels stay stable and you rarely experience energy drops; hunger develops gradually without the crazy mood swings.

It’s rich in healthy fats

Paleo diet promotes healthy saturated fat from grass-fed meat, poultry, seafood, ghee, butter and coconuts; lots of monounsaturated fat from olive oil, nuts and seeds and a small amount of polyunsaturated fats; no trans fats; a healthy ratio of Omega-3 to Omega-6 fatty acids.  The right types of fat are essential in maintaining healthy arteries, brain function, and healthy skin, as well as decreasing systemic inflammation.

People following the Paleo/Primal diet experience many of the below benefits:

Increased and more stable energy levels
Improved sleep
Clearer skin and healthier looking hair
Mental clarity
Improved mood and attitude
Improvements in those suffering depression or anxieties
Less or no bloating, decreased gas
Sustained weight loss
Muscle growth; increased fitness
Lowered risk of heart disease, diabetes and cancer
Higher immune function and a general feeling of well being
Improved glucose tolerance; decreased insulin secretion and increased insulin sensitivity
Improved lipid profiles
Healthier gut flora
Better absorption of nutrients from food
Reduced allergies
Paleo diet is anti-inflammatory, most people experience reduction of pain associated with inflammation
Improvements in those with respiratory problems such as asthma

Additional reading & references:

What’s the difference between Paleo & Primal diets?

– Robb Wolf’s What is the paleo diet?  and his book The Paleo Solution

– This study looked at base (usual) diet vs Paleolithic diet

– Nourishing Traditions by Sally Fullon

– Good Calories, Bad Calories by Gary Taubes

– The Weston A. Price Foundation website has lots of fantastic info

– Wheat Belly

– Grass fed meat health benefits

Paleo Diet testimonials from Robb Wolf’s website can be found here and success stories of living the Primal life can be found on Mark Sisson’s website here.

*Courtesy of