Paleo Seafood Paella

Me and my friend were sharing this meal a few weeks ago…

“No, no, no. You pronounced it wrong.” I exclaimed while squeezing lemon on this delicious dish. “It’s pronounced as PA-EH-YA.” “Really?! I thought it was PA-EL-YA!” He replied with so much amazement! “Well, you’ve been living a lie. Don’t get me started with the rice.” I said while handing him a spoon. He looked confused. “What’s with the rice?” I smiled and said “You’ll find out soon.”


Paleo Paella Papi!

Paella came from Spain. Valencia, Spain to be specific. Originally, the Valencians prepared Paella with whatever ingredients they have on hand. Today, it is widely known not only to the rest of Spain but also to the rest of the world. Paella may contain the following but not limited to: pork, chicken, shellfish, fish, squid, beans and vegetables. Basically anything that will taste good on rice will do just fine. The name “Paella” also comes from a special type of pan that s used to make it. This pan is made of metal, round in shape and is flat. It comes in different sizes and the sizes depend on how much paella is needed to be cooked. The biggest I’ve seen so far?


This is a picture of the world’s largest paella in Madrid. It fed somewhere in the neighborhood of 110,000 people. (2001)

Wouldn’t it be fun to use an excavator to mix your Paella? That’s a lot of rice! Speaking of rice, Paella’s rice has a beautiful golden color. This is because saffron is also used in the dish and it’s not paella if it doesn’t have saffron. Majority of the saffron in the world grows along a belt of land near the Mediterranean. To obtain just one pound of saffron, around 75,000 flowers must be harvested. Not to mention saffron is the most expensive spice in the world! Probably one of the reasons why Paella is very much prized. In this Paleo version of Paella, we are gonna be using cauliflower rice. Just click this link to know how to make Cauliflower Rice. Once your rice is ready, follow the rest of the recipe below.

Paleo Seafood Paella Recipe

What You Need:

  • 9 oz (255 grams) monkfish
  • 4 garlic cloves
  • 1 onion
  • 2 medium-sized peppers (any color)
  • 4 tomatoes
  • 2-3 tbsp coconut oil
  • 12 tiger prawns
  • 8 oz (227 grams) mussels
  • pinch of saffron
  • 2 tsp parsley
  • 1 tbsp tomato paste
  • 7 fl oz (4/5 cup) chicken stock


  • Dice the monkfish, garlic, onion, peppers and tomatoes.
  • Heat the oil in a wok or large saucepan and cook the fish for 2-4 minutes on each side until brown all over. Remove from the pan.
  • In the same pan, adding a little more oil if necessary, cook the garlic, onion, peppers and tomatoes for 5 minutes, until softening. Stir often.
  • Add the prawns, mussels, saffron, parsley, paste and stock. Bring to the boil then cover and cook for 10 minutes, until the mussels have opened and the prawns are cooked through.
  • Add your cauliflower rice to the pan, along with the saved monkfish for the last 3-5 minutes of cooking until heated through.


Typically, the paella pan is brought to the table once the meal has finished cooking. It is then set on the table and people eat together directly from the pan. If you don’t mind going a bit far from authentic, you can basically add different ingredients to your liking. You can add other seafood like cuttlefish, squid, salmon and maybe crayfish? What do you want to see in your Paella? Share your ideas in the comments section below!

“Hey! This isn’t rice!” He wasn’t mad, really. “but I like it! If this is a lie then this is the most delicious lie I’ve tasted!” I smiled. “So, you ready to go Paleo?” “Probably after eating those donuts in the fridge.” We both laughed. Camera zooms out. Closing credits read “Eat Well, Be Well, Farewell.”

Margherita Pizza with Cauliflower Crust

We always think about pizza as a very unhealthy food. Originally in Italy, it’s not but here in the United States it is considered a junk food, sadly. How come?


Now this is a healthier version!

According to, Americans eat an average of 46 slices per person each year. The reason why most delivered pizzas here in the United States are unhealthy, is because of the high amount of refined carbohydrates in the dough. Not only that, one slice of delivered pizza can contain a full day’s worth of sodium (also from the dough) plus add to the equation the insane amount of cheese (admit it, we often request extra cheese), plus if you’re always getting toppings like pepperoni, sausage, ham and other processed and cured meats, you’ll be consuming so much sodium, the salt shaker is jealous.


People also have the tendency to overeat pizza.

Have you heard about the story of an Italian chef who ate pizza almost everyday and actually lost weight?


Chef Pasquale Cozzolino eats an entire Margherita Pizza (which is less than 600 calories) for lunch with butterless/lardless dough and light toppings such as fresh tomato sauce, a thin layer of mozzarella cheese and basil accompanied with fruit and salad. Imagine if chef Cozzolino can lose 96 pounds in a few months with this kind of diet, what more if you try today’s recipe!


Add this to your list!

Margherita Pizza with Cauliflower Crust

What You Need for the Crust

  • 1 medium cauliflower (about 750g)
  • 1 cup (100g) ground almonds
  • 2 eggs
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • salt and pepper

Procedure for the Crust

  • Preheat oven to 375F (190C). Line a baking sheet with parchment paper.
  • Wash and cut cauliflower into florets and place in the bowl of your food processor, and process until finely chopped, like rice. Transfer to the prepared baking sheet and bake for 15 minutes. Remove and let cool a little.
  • Place the cooked cauliflower into a tea towel and squeeze as much liquid as you can out of it and transfer to a clean bowl.
  • Turn the oven up to 470F (240C).
  • Add almonds, eggs, dried herbs, salt and pepper. Stir until well combined.
  • Line a baking tray with parchment paper and grease with oil. Place the cauliflower mixture into the center and using a spoon and hands spread it out onto a 12 inch (30 cm) round.
  • Bake for 15 minutes until golden brown. Remove and set aside to cool a little.

What You Need for the Topping

  • 4 tbsp tomato sauce
  • 3 or 4 cherry tomatoes sliced
  • 4.5 oz (130 g) Mozzarella cheese
  • sliced fresh basil or chopped parsley
  • pepper

Procedure After Doing the Crust

  • Bake for 15 minutes until golden brown. Remove and set aside to cool a little.
  • Spread tomato sauce over the crust, add Mozzarella cheese slices, tomato slices on top, chopped fresh basil leaves or parsley and freshly ground black pepper.
  • Bake for another 8-10 minutes until cheese is melted. Let cool a bit before serving and add some more fresh basil/parsley leaves on top.

You can also top them with arugula.

This cauliflower crust pizza recipe will significantly reduce your carbohydrate intake and provide you all the goodness cauliflower has to offer. This recipe is delicious, healthy and the crust holds up really well, you can eat it with your hands. Be sure to also check out Cauliflower Rice recipe! What do you think about this recipe? Share your thoughts in the comments section below! Till next time! Eat well, be well, farewell!



Healthy Pizza Recipe – How to make a Low Carb, High Protein Pizza

Bacon and Egg Cups

Ah, bacon and eggs. Breakfast couldn’t get more American without these two. It’s as American as apple pie and if you go to Google images, the typical American breakfast would most likely have these two… including orange juice. But do you know how it started? Who suggested that these two should be paired up?


You are the Bonnie to my Clyde

The Crispy History

Sigmund Freud and his nephew, Edward Louis James Bernays, were taking a hike and they had a conversation about a hearty meal. Many years later, Bernays reached America (he’s Austrian) and landed on a Public Relations job. This was in the late 1920’s and the company that he works for mainly sells bacon. Do you have that one family or friend that can talk you into something and lead you to take a different direction no matter how firm your decision is? You see, Bernays is that kind of guy but on a massive scale. Using several tricks up his sleeve (he’s a master manipulator) and his uncle’s concept and probably his desire to get promoted, he convinced America that bacon and eggs is what should be on top of American breakfast tables.


You are the Yin to my Yang

So what’s difficult about frying bacon and eggs? Well, today we are gonna get a little bit creative. We are going to shape the bacon into cups and have the eggs in as a filling. Think of this as a combination of a Pinterest project and a Buzzfeed food test. Now, commence baconization!

Easy Bacon and Egg Cups

What you need:

  • Regular-cut bacon
  • Fresh eggs, fortified if you may
  • A muffin tin
  • Salt and pepper to taste


  • Get that oven heated to 350. Spray some cooking spray on your muffin tin, butter will also do the trick.
  • Get a slice of bacon and line the bottom. You can cut them into smaller strips for better coverage.
  • Get another slice and line the sides.
  • Crack an egg on each one. Check out the picture below:


Bake for about 20 minutes at 350. If you want your yolks to be a little runny, cook for 10-15 minutes. Add salt and pepper, enjoy!


Breakfast will never be the same again.

This is the basic recipe and from here, there are a lot of ways you can give it a twist! You can top it with herbs, eat it with grilled vegetables, etc. The possibility is endless! Here’s just one of them:

Omelet Version

What you need:

  • chopped swiss chard or spinach
  • chopped tomatoes
  • chopped shiitake mushrooms
  • chopped bell pepper
  • cooked ham or some more cooked bacon
  • salt and pepper to taste


  • Preheat oven at 350
  • Follow the steps I provided above in preparing the bacon cups but instead of cracking an egg in the tin can directly, crack 3-4 eggs in a large bowl and whisk lightly.
  • Add in all the ingredients and give it a good toss. In doing this, make sure that you end up with a wet mixture, if you think you added too much dry ingredients, add more eggs.
  • Bake for 20-30 minutes. It may take longer if you added some more ingredients.

Did I mention it looks good on photos too?

Here’s another version topped with avocados. Yummy!


My cousin is a quiche

Is Bacon Paleo-Friendly?

Yes! If your bacon came from a butcher’s shop or meat store where the cut is done on site and not prepacked with added nitrites/nitrates, corn syrup, etc. It should be fresh and not those mass produced honey glazed bacon lined in the frozen section of your supermarket.

This recipe is also a low-carb recipe! A medium-sized egg contains around 1 gram of carbohydrates and 100g grams of bacon contains around 1.5 grams. Hooray!

I want to know how would you “own” this recipe. What other ingredients do you think will make this recipe more delicious? Let me know in the comments section below! By the way, bacon is Paleo-friendly but that doesn’t mean you can eat this all the time. Like what applies to all things, moderation is the key. Eat well, be well, farewell!

Try this Bacon And Egg Cup Cakes variation:

Bacon And Egg Cup Cakes

Baked Zucchini Chips

I love snacking. As a child, I look forward to afternoon snacks as much as I look forward to morning cartoons, going to state fairs, Disneyland and go fishing with my dad in a lake. Snacking accounts for 10% – 15% of kids’ daily calorie needs but for adults of any age, the resistance to grab a hamburger at 4:00pm or 12:00mn makes a huge difference in our health. Here are some benefits of healthy snacking:


Zucchini Chips

Snacking Controls Your Appetite

For some reason, we still feel hungry (about 2 hours or so) after lunch. If this happens to you occasionally, I’d say it’s normal and snacking is okay but if you experience this everyday, I’d probably think you switched to a new diet and you are still in the adjustment stage or to put it bluntly, your diet isn’t working for you and you need to go back to your menu board. Eating snack between meals prevents you from getting so hungry, you’d overeat at the next meal.


Increase Nutrient Intake

Snacking is a wonderful opportunity to improve our diet. Feel like your missing on Vitamin A? Chop up some fresh carrots and dip them in yogurt. Need more fiber? Munch on a banana, apple or nuts like almonds, pecans and walnuts!

Snacking Provides Extra Energy

Pretend that you are a car and think of food as fuel. Now, you wouldn’t go that far if you don’t have enough fuel, right? Sugary snacks like candy bars might give you energy but it’s followed by a sudden crash that will leave you hungry. Opt for healthy snacks that is made up of complex carbohydrates, healthy fats and protein as they are stable sources of energy for your body to work on that afternoon chore.


Kids today…

Zucchini Chips Recipe

What You Need:

  • Fresh zucchini
  • Olive Oil
  • Salt and pepper
  • Herbs and spices (optional)


  • Slice your zucchini to desired thinness. About 1/4 to 1/8 of an inch. The thinner, the crispier.
  • Remove cat sitting on top of the oven and preheat oven to 110C or 225F.
  • Remove extra moisture from the zucchini using kitchen papers or paper towels by applying a gentle pressure on top. This is important because if your zucchini is too wet, it will be boiled in the oven and won’t crisp up, and that is just sad because some things in life are better when crispy… and zucchini is one of them.
  • Lay out a parchment paper or cookie sheet on a pan.
  • Lay out your chipped zucchini in one layer, don’t overlap them.
  • Drizzle some olive oil on top.
  • Add salt and pepper to taste. Herbs, spices and other seasonings are also encouraged!
  • Bake for 30 – 35 minutes and enjoy!
  • When oven is completely cooled, return cat on top of the oven. I like to put things back where they used to be.

So crispy, it hurts… not to eat them.

10 chips will provide:

  • around 100 calories
  • 2g fat
  • 340mg sodium
  • 14g total carbs
  • 2g dietary fiber
  • 6g protein (yay!)

Zucchini contains lutein and zeaxanthin. These are phytonutrients that filters sunlight which in turn, keeps our eyes healthy. Vitamin C is also abundant in zucchini. This powerful antioxidant gets rid of free radicals which damage our healthy cells. Great excuses to eat chips everyday! 🙂


You can cut them lengthwise too!

Baked zucchini has a really subtle taste and the flavor will depend on what you put on it. This opens a world of experimentation. A friend added jerky seasoning, my cousin added cinnamon (ikr?!) and one guy added a combination of nutmeg and cumin. Sounds weird to me but I’m always open to new things, I might give it a try! How about you? Any uncommonly combined seasoning you can think of? Share them in the comments section below! Till next time! Eat well, be well, farewell!

Oven-Fried Chicken

Do you love oven-fried chicken? Me too! Oven-fried chicken is my ultimate comfort food!



Speaking of comfort food, the earliest known usage of term “comfort food” was traced back to 1966 when the Palm Beach Post (a major American daily newspaper which serves Palm Beach County in South Florida and the area of Treasure Coast) used it in a story: “Adults, when under severe emotional stress, turn to what could be called ‘comfort food’—food associated with the security of childhood, like mother’s poached egg or famous chicken soup.” 

The nutritional value of food is influenced by cooking methods. For example, frying chicken boosts the meat’s fat content. Oven-fried chicken doesn’t guarantee a fat-free meal but it definitely has lower fat content. Chicken is an excellent source of protein. A serving of baked chicken leg (4 ounces) contains around 27 grams of protein!


So Frodo, you might wanna switch to oven-fried.

Cobalamin, also known as Vitamin B12, is also abundant in chicken. This type of vitamin can only be found in animal-based food. Oven-fried chicken is also a great source of iron and just like Vitamin B12, iron helps in the production of hemoglobin, the heme-containing protein that carries oxygen to the blood.

Oven-Fried Chicken Recipe

What you need:

  • 4 ounces pork rinds, crushed into a powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon cayenne pepper
  • 4 bone-in, skin-on chicken thighs
  • ½ cup (1 stick) unsalted butter, melted, divided


  • Preheat the oven to 400°F.
  • In a large resealable plastic bag, combine the pork rinds, garlic powder, onion powder, thyme, salt, black pepper, and cayenne pepper. Seal and shake until well combined.
  • Brush the chicken with ¼ cup of melted butter. Place it in the bag, seal, and shake vigorously to coat.
  • In a large ovenproof skillet (such as cast iron) over medium-high heat, heat the remaining ¼ cup of butter until it shimmers.
  • Add the chicken. Cook it for about 5 minutes, without stirring, until browned. Flip and cook for 5 minutes more.
  • Transfer the ovenproof skillet to the preheated oven. Cook for about 30 minutes, or until the chicken is cooked through. Blot the chicken on paper towels before serving.

This recipe works so well because the pork rinds make a very crispy coating for the chicken. The trick is to pulverize them so they are powdery, with no big chunks left. You can do this in a food processor, or put them in a resealable plastic bag and crush to a powder with a rolling pin.


For those who want an extra kick, try the variation pictured above by marinating the chicken in hot sauce before cooking them. Still sounds like high in fat? I hear you! You can remove the skin before cooking and you can substitute pork rinds with a combination of bread crumbs and herbs. Avoid store-bought ready marinades because they often contain saturated fat, sugar, salt or other additives.

With its savory, flavorful and crunchy skin, this recipe could be your ultimate comfort food too! I wanna hear your comfort food story! Share it on the comments section below! Till next time! Eat well, be well, farewell!


photo credits: