Caveman Cookbook

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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Maba’s Califlower “Rice” Pilaf

Posted in Sides by The Girl on February 25, 2010


Butter/Ghee – lots, ok I used about 3 Tbs
Pine nuts – a handful
cardamom – 1-2
cinnamon – 1″
cloves – 3-4
bay leaf – 1
star anise – 1 (optional)
mint – 1 Tbs chopped (optional)
raisins – a few (optional)
Onion – 1 medium, thinly sliced
Cauliflower – 1 medium, finely chopped, or pulsed in a food processor

Heat the butter/ghee in a pan and add all the dry spices (except bayleaf) and fry till fragrant. Add pine nuts and fry till golden. Add raisins and fry till they plump up. Add bay leaf – it browns really quick, so be careful not burn it – and add the sliced onions. Saute till the onions turn golden (or really dark if you like them caramelized). Add the chopped cauliflower and the mint and stir for a few seconds and cover with a lid and cook for 5 minutes or so till the required level of doneness is reached. Make sure you stir every now and then to prevent it from charring. Season with salt. Serve with your favorite curry.

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Mark Sisson’s Coconut Bread

Posted in Breads by The Girl on February 24, 2010

6 eggs
1/2 cups ghee (or butter)
1-2 tablespoon honey, depending on taste
1/2 teaspoon sea salt
1 teaspoon baking powder
3/4 cup coconut flour

Preheat your oven to 350. Whisk it all together, or blend in a food processor until all lumps are gone. Grease a bread pan with butter or coconut oil and pour your batter in. Bake for 40 minutes.

If we split it up into six servings each slice will, according to FitDay, have:
30.9 g fat
13.2 g carbs (9 g fiber)
8.35 g protein

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Athena’s Coconut/Avocado Milkfakes

Posted in Desserts by The Girl on February 24, 2010

Take a can of coconut milk (12oz) and freeze in an ice cube tray.
Once frozen, throw in blender with 1 full avocado (no skin or seed of course)
Blend well, you can add a bit of honey if you want it sweeter.

Sub the Avocado for some frozen berries if you like

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Jostle’s Coconut Biscuits

Posted in Breads by The Girl on February 24, 2010

Makes 6-8 Biscuits
4 TBS melted butter
4 Eggs
1/8 tsp baking powder
Slowly mix in
1/3 C Coconut Flour
Drop 6 biscuit globs on to greased cookie sheet
Bake @ 400°F for 12-15 mins

If you consume dairy, you can add a small bit of raw milk, heavy cream, or half/half to get fluffier results

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Lil_earthmom’s Coconut Oil Bark

Posted in Desserts by The Girl on February 24, 2010

1/4 cup cocoa powder
1/2 cup coconut oil
splash of vanilla
2 tbsp honey, or maple syrup or poison of your choice 😉
(This leaves it slightly bitter for me, but taste as you go as you may need less.)

Stir in 1/2 cup of chopped nuts (I like toasted hazelnuts)

Pour into small container and chill until firm. Cut and enjoy!!!

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