Paleo Recipe: Viking Chili

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This paleo chili recipe is one of my absolute FAVORITE meals.  You can tell from the amounts that I make plenty to have the day after :)

If you love bacon, meat, and spices, I’m sure you’ll be a fan of Viking Chili too

(With the Super Bowl coming up, this is a great main course for your football party…)

Here’s the ingredient list:

  • 1.5 pounds uncured bacon
  • 2 onions
  • 6 cloves garlic, roughly chopped
  • 5 pounds ground beef (grass-fed is best)
  • 6 tablespoons chili powder
  • 1.5 teaspoon dried oregano
  • 1.5 teaspoon paprika
  • 2 14.5 ounce cans chopped tomatoes with liquid
  • 1.5 tablespoons pure cocoa powder
  • 1.5 tablespoons apple cider vinegar


  • Dashes of tabasco sauce
  • Cayenne pepper
  • Sea Salt
  • Turmeric

Now, step-by-step instructions:

Set a large pot (I use an 8 quart stainless steel or le creuset) on the stove and start at medium-low heat.  Use scissors to snip the bacon right into the pot.

Uncured bacon is by far the best choice (reasons why here: Sodium Nitrites Are Bad).  Trader Joes has uncured bacon “ends and pieces” for $2.99 a pound.

Why you’re waiting for some fat to render out of the bacon, chop your onions.  Pictured are one white and one purple onion, but the choice is up to you

When the chopped bacon has started to brown, and there is some delicious bacon fat in the pot, add onions and stir

While that is going, coarsely chop some garlic (Or, if you’re lazy, get minced garlic at the grocery store)

When the onions have turned translucent cooking in the bacon grease, add the chopped garlic

Cook a few minutes longer.  Now, add the ground meat to the pot and stir until no pink remains

Your best choice for beef is to use grass-fed.  Other options include beefalo, bison, elk, venison, and ground turkey.  (I wasn’t a fan of the ground turkey, but some of my friends are)

With lower fat meats (venison, bison) you might need to add a little beef or chicken broth.  But with higher fat meats (beef, turkey) you might want to drain some of the fat out with a ladle:

Once all the meat is cooked through, add the spices (EXCEPT for the cocoa and vinegar) and tomatoes and stir well to combine

Cover the pan and simmer on low heat for an hour, stirring every 15 to 20 minutes.  Adjust the temperature up or down if necessary.

An hour later, add the vinegar and cocoa powder and stir well.  Then let it simmer uncovered for another 20 minutes.

Now try a little taste and add some sea salt, to taste.

I garnished this chili with some European grass-fed sour cream and sharp goat cheddar with some chopped green onions and cilantro.  To go more fully paleo, forgo the dairy and use some diced avocado instead.

Serve and enjoy!

Servings: Twelve


Healthy Recipe: Bacon Wrapped Scallops

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Here’s a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your body (protein burns fat and helps you build lean muscle!).

bacon wrapped scallops appetizer

To keep on track with your healthy eating plan make sure to stay away from appetizers that are fried or filled with carbohydrates (I’m talking to you, jalapeno poppers!)

Servings: 12

Here’s the ingredients list:

  • 4 Tablespoons coconut oil
  • 3 cloves garlic, minced
  • dash of sweet paprika
  • dash of salt and pepper
  • 6 slices nitrate free bacon, cut in half lengthwise
  • 12 fresh scallops

Preheat oven to 375 degrees F.  Lightly grease a baking sheet with coconut oil and set aside.

Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.

Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.

Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.

Serve immediately.

Nutrition Info: One serving equals: 78 calories, 5g fat, 0g carbohydrate, and 6g protein

Reno Personal Training: Prosciutto And Melon Kabobs Recipe

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This is a great snack or appetizer to enjoy this holiday season. It’s especially important this time of year to stick with food that is made with real, wholesome ingredients.

The ingredients below will make 12 servings.

Here’s what you need…

  • 8 fresh mint leaves, minced
  • dash of salt and pepper
  • 2 teaspoons lime juice
  • 1 teaspoon agave nectar (optional)
  • 24 cantaloupe balls
  • 24 red grapes
  • 12 slices prosciutto

In a medium bowl combine the minced mint, salt and pepper, lime juice and agave nectar.

Add the melon balls and toss to coat. Place in the fridge for 15 minutes.

Fold each slice of prosciutto twice, so that the width gets smaller. Push the prosciutto onto a skewer, add a melon ball and a grape, then fold the prosciutto over and repeat with another melon and another grape. Repeat with the remaining ingredients.

Nutritional Info: One serving equals: 42 calories, 2g fat, 3g carbohydrate, and 3g protein

Bacon, Goat Cheese, And Fig Snacks Recipe

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Here’s a great recipe for some delicious waistline-friendly snacks.  These are also great to bring to your next holiday party. Fresh fruit, nitrate-free bacon crumbles and high-quality goat cheese crumbles make a tasty snack/appetizer that is gluten-free and paleo-approved!

bacon fig goat cheese snack

Makes 6 servings.

Here are the ingredients you need:

  • 6 figs, halved
  • 1 Tablespoon balsamic glaze
  • 6 Tablespoons goat cheese
  • 1 slice nitrate free bacon

Preheat your oven to 350 degrees F.

In a medium skillet cook the bacon until crispy. Allow to cool then crumble.

Lightly coat a baking pan with olive oil.

Halve the figs and line, cut side up, on the prepared pan.

Drizzle balsamic glaze on the cut side of each fig. Sprinkle with goat cheese and bacon crumbles.

Place in oven for 5-8 minutes. Serve immediately.

Nutritional Analysis: One serving equals: 98 calories, 3g fat, 14g carbohydrate, 2g fiber, 4g protein

Pumpkin Mashed Potatoes Recipe

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Normally potatoes are too starchy-carby for a flat-belly plan, but when timed correctly they can be a delicious addition to any healthy eating plan.

Having potatoes on your cheat days is usually a better choice than something sugary or full of grains.  And this pumpkin mashed potatoes recipe is a great, healthy way to bump your carbs.

This recipe makes 4 servings.



  • 1 lb medium baking potatoes, peeled and quartered
  • 2 cloves garlic
  • 1 cup pureed pumpkin
  • 2 tbsp reduced-fat cream cheese
  • 1/4 tsp ground sage
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 cup 1% milk

Cooking Directions:

Place quartered potatoes and garlic in a large pot.  Fill with enough water to cover them.

Heat the pot until water boils and keep boiling on medium-high heat for 20 minutes (or until potatoes are tender).

Drain the potatoes and mash with a potatoes masher (or with a mixer on low speed) until nearly smooth.

Beat in the pumpkin puree, sea salt, pepper, and cream cheese.

Slowly add the milk, beating until everything is fluffy.

Reheat over low heat for five to eight minutes, and serve warm.

Nutrition Info (per serving): 100 Calories, 2.5g fat, 16g carbohydrate, 3g protein

Cocktail-Inspired Skirt Steak Recipe

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According to Wikipedia: “A Bloody Mary is a popular cocktail containing vodka, tomato juice, and usually other spices or flavorings such as Worcestershire sauce, Tabasco sauce, piri piri sauce, beef consomme or bouillon, horseradish, celery, olive, salt, black pepper, cayenne pepper, lemon juice, and celery salt. It has been called ‘the world’s most complex cocktail.'”

All I know is… they’re delicious!

If you want a rockin’ good juicy steak, treat yourself with a bloody mary inspired marinade.

Bloody Mary Steak Recipe


  • 2 cups tomato juice
  • 2 Tbsp horseradish
  • 4 minced garlic cloves
  • 12 shakes of Tabasco sauce
  • 1/2 Tbsp Worcestershire sauce
  • 1 Lemon’s worth of juice
  • 1 pound skirt steak or flank steak

Preparation Instructions:

Whisk together the tomato juice, horseradish, minced garlic, tabasco, Worcestershire, and lemon juice.

Pour marinade into a baking dish.

Add steaks and cover.

Place in refrigerator for 2-10 hours.

Pre-heat your grill.

Take the steak out of the marinade pan and grill for 3-4 minutes on each side.

Let the meat rest for a few minutes and then slice it across the grain.



Nutrition Information:

250 Calories

32 grams protein

5 grams carbohydrates

11 grams fat


This steak goes great with a big side of barbeque Bok Choy, here’s the recipe:


Crunchy Kale Chips Recipe

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Recently kale has been featured in the media as a “superfood”, and with good reason. Kale is rich in calcium, lutein, iron, beta-carotene, and the Vitamins A, C, and K.

But what really makes kale a superfood is that it’s packed with phytochemicals, plant micronutrients linked to the prevention of cancer, diabetes, cardiovascular disease, and hypertension – four of the leading cause of death in developed countries. Phytochemicals help prevent cell damage, prevent cancer cell replication, and decrease bad cholesterol levels.

eat more kale

One of the phytochemicals in kale is sulforaphane, which helps your body’s detoxification enzymes clear potentially carcinogenic (cancer causing) substances out of your system.

The recipe below uses kale to make a low-carb chip substitute.

Salty, crunchy snack foods are a weakness for many people who are trying to eat better. Instead of eating chips, popcorn, or crackers, which quickly add up in unwanted pounds, try making a batch of these delicious, crunchy kale chips. Kale chips are lower in carbs than most salty/crunchy foods and make a delicious snack or side dish.

crunchy kale chips

Makes 5 servings.

Crunchy Kale Chips Ingredients:

  • 1 bunch kale, washed and torn, stems discarded
  • 1 Tablespoon olive oil
  • dash of sea salt and pepper

Crunchy Kale Chips Cooking Directions:

Preheat oven to 300 degrees F.

In a large bowl mix the kale pieces with all of the ingredients.

Spread evenly on foil-lined baking sheets.

Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutrition Info: 51 calories, 3g fat, 5g carbohydrate, 2g protein

Turkey, Apple, And Goat Cheese Omelet

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This recipe has the unique flavor blend of turkey, apple, goat cheese and cinnamon.

Having a protein and healthy fat-based breakfast helps to keep sugary snack cravings away at mid-morning, and also give you more energy so you aren’t tempted to grab a high sugar latte at 10am…

turkey apple goat cheese omelet

This recipe makes 2 servings.

Ingredients for turkey, apple, and goat cheese omelet:

  • 3 slices turkey bacon
  • 1 small apple
  • dash of cinnamon
  • 4 egg whites
  • 2 whole eggs
  • dash of salt
  • dash of pepper
  • 1 Tablespoon of unsweetened coconut milk
  • 3 Tablespoons goat cheese

Preparation Directions:

Place a non-stick skillet over medium heat. Cook the bacon strips for 4 minutes each side, until golden and crisp (go with your preference on the crispness factor).

While bacon cooks, dice the apple. Remove bacon strips from skillet, place on a cutting board. Place the apple pieces in the heated skillet and sauté for 5 minutes, sprinkling with a dash of cinnamon. Dice the bacon and place in a medium sized bowl.

In a bowl whisk the egg whites, whole eggs and coconut milk. Beat the eggs until frothy and add dash of salt and pepper.
Remove apples from skillet and add to the bowl of bacon. Pour half of the egg mixture in the skillet, cook until set and then flip and cook the other side. Repeat with the other half of egg mixture.

While eggs cook, mix the bacon, apples and goat cheese together.

Fill each omelet with half of the bacon, apple and goat cheese mixture.

Serve and enjoy!

Nutrition Info: Each serving equals: 249 calories, 12 fat, 10g carbohydrates, and 25g protein

If you like this breakfast recipe, check these out:

Apple Pie Scrambled Eggs Recipe

Peach And Pecan Eggs Recipe

Extra-Veggie Scrambled Eggs

Simple Asian Turkey Burger Recipe (Only 45 Cents A Burger!)

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I’ve got to admit: I’m not a huge fan of ground turkey.  This simple burger recipe is about the only way I like to eat it.

Makes 3 Servings (3 Burgers)


  • 1 pound ground turkey
  • 1/8 cup minced onion
  • 3 tablespoons chopped fresh parsley
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons minced green bell pepper
  • 1 tablespoon soy sauce
  • 1 tablespoon water
  • 1 tablespoon grated fresh ginger
  • Salt and pepper
  • 2 cloves garlic, crushed


1. Combine all the ingredients in a big bowl.
2. With clean hands, squeeze it together until it’s very well combined.
3. Divide into three equal portions and form into burgers about 3/4 inch (2 cm) thick.
4. Spray a skillet with non-stick cooking spray.
5. Place over medium-high heat.
6. Cook the burgers for about 5 minutes per side until cooked through.

Nutritional Facts (Per Serving)

Calories: 184
Protein: 33g
Carbohydrates: 4g
Fat: 4g

I found this recipe in my Metabolic Cooking System cookbook.

Healthy Recipe: Blackened Chicken Breast

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This simple recipe takes just a few minutes to prepare, and only 7 minutes of cooking time.  I like to quadruple the recipe and have the rest for lunches and snacks.

Blackened chicken breast tastes great shredded or sliced over a spinach and arugula salad and is one of my favorite “pack-and-go” lunches – nothing to heat up, and it’s not messy :)

Blackened Chicken Ingredients:

  • 1/2 teaspoon paprika
  • 1/8 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon ground white pepper
  • 1/8 teaspoon onion powder
  • 2 skinless, boneless chicken breast halves
  • extra virgin olive oil

Blackened Chicken Breast Cooking Directions:

1. Preheat your oven to 350 degrees. Lightly oil a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.

2. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Lightly oil the chicken breasts with extra virgin olive oil on both sides (a Misto sprayer works great for this), then coat the chicken breasts evenly with the spice mixture.

3. Place the chicken in the hot pan, and cook for 1 minute.  Flip and cook for 1 minute on other side. Place the breasts on the prepared baking sheet.

4. Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.