Caveman Cookbook

Nutty Primal Nanaimo Bars (Buttercream Version)

Posted in Uncategorized by The Girl on March 6, 2010


* 1 cup brazil nuts
* ½ cup coconut oil
* dash salt
* 1 tbsp stevia extract
* ¼ tsp vanilla
* 2 tbsp cocoa powder

Blitz brazil nuts until a course powder. Add the rest of the ingredients and blend well. Spoon onto a greased (with butter or coconut oil) cookie pan (9×9). Bake for 25 minutes at 350’F. Cool and chill.

Buttercream Layer

This is not really a custard; but the original Nanaimo bar custard layer isn’t really a custard either. So go ahead and enjoy!

* 1 1/8 cup butter, soft
* ¼ tsp vanilla
* 1 1/3 tbsp stevia extract (or another sweetener to taste)
* ¼ cup coconut flour

Whip the butter in a food processor. Add the remaining ingredients and blend well. Spoon onto chilled crust layer and return to fridge to chill more.

Hard Chocolate Topping

* ½ cup coconut oil
* 3/8 cup cocoa powder
* ½ tsp vanilla
* ½ tbsp stevia extract

Melt all ingredients together in a saucepan over low heat. Cool slightly. Spoon over well-chilled custard layer. Chill further!

When the final layer is hard (about 20 minutes); cut into squares and enjoy! Store in the refrigerator.

Here’s the Cheesecake Alternative Recipe:

Cheesecake Layer (instead of custard)

* 3/4 cup butter, soft
* 1/8 cup almond butter (or another nut butter of your choice)
* 1/8 cup cream cheese
* ¼ tsp vanilla
* 1 1/3 tbsp stevia extract (or another sweetener to taste)

Whip the butter in a food processor. Add the remaining ingredients and blend well. Spoon onto chilled crust layer and return to fridge to chill more.


MightyMite’s Thai Ground Beef Salad

Posted in Meals, Meats, Salads by The Girl on March 3, 2010

Thai Ground Beef Salad

2 pounds ground beef
2 garlic cloves, minced
2 small shallots, minced
1 large jalapeño, seeded and minced, plus sliced jalapeño for garnish
Juice of 1 lime, plus lime wedges, for serving
2 tablespoons Asian fish sauce
equivalent 1 teaspoon sweetener of your choice
1 teaspoon Sriracha (chile sauce), plus more for serving
1 tablespoon coconut oil
1/2 cup chopped cilantro
1/2 cup chopped mint
1/2 cup chopped basil
Salt and freshly ground pepper
1 cup chopped salted peanuts or almonds or whatever
1 large head Boston or other leafy lettuce, separated into leaves

In a bowl, mix the beef, garlic, shallots and minced jalapeño. In a small bowl, whisk the lime juice, fish sauce, sweetener and the 1 teaspoon of Sriracha.
In a skillet, heat the oil. Add the beef mixture and cook over high heat, stirring to break up the meat, until no pink remains, 5 minutes. Remove from the heat and stir in the lime juice mixture. Let stand for 5 minutes. Transfer the meat to a bowl; stir in the herbs. Season with salt and pepper. Top with the nuts and sliced jalapeños. Serve with lime wedges, Sriracha and lettuce for wrapping

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Kuno1chi’s Beef and Eggplant Curry

Posted in Meals, Meats by The Girl on March 3, 2010

 1 large Onion
 sliced 2 small tomatoes chopped
1 pound Ground Beef
1 medium Eggplant, peeled and cut into 1/2 cubes
1 Green Chile (I used a Serrano), sliced
1/4 cup Ghee
1 T. Ginger-Garlic Paste
1 tsp Turmeric
2 tsp Coriander
1 tsp Red Chile Powder
1 tsp Cumin
1 tsp Garam Masala Powder

Saute Onions in Ghee until very dark amber. Add Ground Beef, Turmeric, Coriander, Chile Powder and Ginger-Garlic paste, and continue to cook for a few minutes, until meat begins to brown. Add tomatoes, eggplant and Cumin, cook for about 20 minutes until veggies are very tender. Add Garam Masala and Green Chile, simmer about 5 minutes. Serve with Cauliflower ‘Rice’.

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Caveman Food’s Avocado Pudding

Posted in Uncategorized by The Girl on March 2, 2010

1 really ripe avocado (too ripe is better than not quite ripe enough)
1 ripe banana
3 T toasted carob powder*
1/2-1 tsp raw honey, optional (not pictured)

Cut the avocado in half and scoop the halves into the food processor. Peel the banana, cut it into large chunks, and add it to the food processor too. Add the carob powder on top.Taste and adjust sweetness with the raw honey. Process again until the pudding is completely smooth and creamy and then scrape into a bowl.

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Athena’s Primal Cinnamon Scones

Posted in Uncategorized by The Girl on March 2, 2010

1/2 cup Almond flour
1/4 cup Coconut Flour
1/8 tsp Baking Powder
1/4 tsp cinnamon
1/4 tsp pumpkin pie spice
1/8 tsp ground nutmeg
2 eggs
3 tbsp melted butter
1tbsp sour cream
1/4 tsp vanilla extract
2 tbsp honey
1/8 cup raisins or chopped dates

Preheat oven to 375F. Mix all dry ingredients, mix in eggs, butter, sour cream and vanilla. Once its smooth add in raisins or chopped dates. Batter should be thick and not runny. If it is too wet, add a bit more coconut flour. shape dough to desired shape with greased hands and place onto buttered cookie sheet. Cook 10-12 minutes until firm.
I did this with a smaller batch and it worked fine. Tweek recipie as necessary to fit your needs.

Alton Brown’s Homemade Beef Jerky

Posted in Meats by The Girl on February 26, 2010


  • 1 1/2 to 2 pounds flank steak
  • 2/3 cup Worcestershire sauce
  • 2/3 cup soy sauce
  • 1 tablespoon honey
  • 2 teaspoons freshly ground black pepper
  • 2 teaspoons onion powder
  • 1 teaspoon liquid smoke
  • 1 teaspoon red pepper flakes
  • Special Equipment: 1 box fan, 4 paper air-conditioning filters, and 2 bungee cords


Trim the flank steak of any excess fat, place in a zip-top bag, and place it in the freezer for 1 to 2 hours in order to firm up.

Remove the steak from the freezer and thinly slice the meat with the grain, into long strips.

Place the strips of meat along with all of the remaining ingredients into a large, 1-gallon plastic zip-top bag and move around to evenly distribute all of the ingredients. Place the bag into the refrigerator for 3 to 6 hours.

Remove the meat from the brine and pat dry. Evenly distribute the strips of meat onto 3 of the air filters, laying them in the grooves and then stacking the filters on top of one another. Top these with 1 empty filter. Next, lay the box fan on its side and lay the filters on top of it. Strap the filters to the fan with 2 bungee cords. Stand the fan upright, plug in and set to medium. Allow the meat dry for 8 to 12 hours. If using a commercial dehydrator, follow the manufacturer’s directions.

Once dry, store in a cool dry place, in an airtight container for 2 to 3 months.

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SassaFrass88’s Quick White Bread

Posted in Breads by The Girl on February 25, 2010

• 3/4 cup whey protein powder
• 1/8 cup “Just Whites” (egg white powder)
• 1 Tablespoon baking powder
• 1 tsp sugar replacement
(If using Vanilla whey to make a sweet vanilla bread, add 3 tsp.)
• 1/8 teaspoon salt
• 1/4 cup heavy cream
• 3 large eggs
• 1/8 cup water
• 3 Tablespoon olive oil or sweet almond oil

Preheat oven to 400°F. Oil a Pyrex loaf pan and set aside.

Mix all dry ingredients in a small bowl.

Mix all liquid ingredients in large bowl; then add dry ingredients and mix with hand mixer for one minute. Pour into loaf pan and bake for 15 to 20 minutes.

This bread slices like regular bread.

Makes 1 loaf. Entire loaf is 23 net carbs. Slice into 8 thick slices for appox. 3 net carbs per slice.

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TriCiCi’s Banana Coconut Milk Custard

Posted in Desserts by The Girl on February 25, 2010

 1 really ripe banana
1 can coconut milk
5 eggs
2 T. Honey
1/2 t. vanilla
dash of cinnamon

Pre-heat oven to 325 degrees. Blend all the above ingredients together in a blender and pour into individual ramekins or one 9×9 glass baking dish. Place dish(es) of your choice into a larger baking pan with sides at least 2-3 inches high. Pour hot water into large pan until about halfway up the sides of the ramekins/baking dish. Bake for about 40 minutes for indivial ramekins or and hour for the larger dish. Remove when golden on top but still slightly wiggly. Refrigerate. Enjoy. 🙂

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Mia’s Roasted Shoulder of Lamb

Posted in Meats by The Girl on February 25, 2010

Feeds two to four big eaters.

Lamb Shoulder is quite fatty and so it roasts well and doesn’t need basting. This is from a Jamie Oliver recipe.

Buy a 2kg whole lamb shoulder and slash big cuts on the fatty side and stuff the cuts with rosemary sprigs and whole garlic cloves and rub the whole lamb over with olive oil and sea salt and pepper.

Place on roasting dish and cover with tin foil or in a creuset with lid.Put in a preheated oven at 325-350 farenheit for about 3 1/2 to 4 hours. Take out of pan and let rest for a few mins. Use the pan juices to make a gravy of your choice. I added red wine and vegetable stock to mine.

When serving place on plate and shred lamb from the bone (Like you do with crispy duck)

I served it with seasonal roast veg: parsnips, carrots, butternut squash and sweet potato.

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Lil_earthmomm’s Primal Carbonara

Posted in Meals by The Girl on February 25, 2010

1 pkg bacon
10 portobello mushrooms
1 1/2 cups heavy cream
8 egg yolks
1 cup parmesan cheese
fresh parsley
fresh basil
garlic powder

Matchstick bacon and cook till done but soft. Remove bacon, but keep the grease.

Thinly slice 10 portobello mushrooms (not too thin, you want them as the “noodles” so you don’t want them to disintegrate when cooking)

Saute them in the bacon grease with 4 or 5 minced cloves of garlic and remove from the pan. Pile them on 4 plates.

Pour 1 cup of heavy cream in the pan and return to heat, on low. In a bowl mix another 1 1/2 cups cream, 8 egg yolks and 1 cup of fresh parmesan cheese, a handful of chopped fresh parsley and some chopped fresh basil (or a spinkle or dried) salt and pepper, and some garlic powder. Whisk into pan, making sure it’s not too hot or the eggs will overcook and curdle. Whisk until the sauce thickens.
Ladle sauce over mushroom “noodles” and try not to lick your plate when you’re done. Try, but no one will fault you for licking! 😉

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