Coffee Rubbed Pot Roast



Coffee Rubbed Pot Roast


I love a good pot roast. However, most pot roast recipes leave the roast 1. too bland  or 2. too dry. This recipe does neither. In fact, it may be the best pot roast recipe I have ever used. The flavor is outstanding and the roast is slow cooked to where it tastes like a brisket rather than a pot roast. I hope you enjoy!

Tools Needed; A slow cooker/ crock pot


  • 1 tablespoon ground coffee
  • 1 cup of swansons beef broth
  • 1/2 cup if chopped onion
  • 1/2 chopped green peppers
  • 1/2 tablespoon salt
  • 1 tablespoon honey
  • 2 teaspoons smoked paprika
  • 2 teaspoons chile powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon ground cumin
  • 1 teaspoon black pepper
  • 1 (4 1/2-pound) pot roast -thawed



1. Take your roast and rub the honey all over covering every inch.  This gets sticky and a little slimy, but do your best :}

2. In your crock pot, pour in 1 cup of beef broth, half cup of onions and green peppers.

3. take a small bowl and mix all of your spices together, This is your “rub”. Coat your roast with the spice mixture using all of the mixture. Place in crock pot and cook on medium heat *COVERED* tightly for 8 hours.

4. Check the roast for tenderness. After 8 hours, this roast should be falling apart very easy when you cut into it.  with a knife and fork, tear up the roast into little pieces while absorbing the leftover juices with the meat.

5. Serve hot and enjoy!

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Posted by on March 12, 2014 in Beef, The "Kills"


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Paleo Sloppy Joes – The Quick and Dirty Version

Sloppy Joes

Paleo Sloppy Joes

Hello everyone and Happy Thursday to you!

Sloppy Joes.  ( Do I really need to say anymore?)

This may quite possibly be my most favorite childhood meal.   Slap a spoonfull of this tomato-ee, meat-heaven goodness on a plate and I have flashbacks to childhood… or to last week when I was hiding in the kitchen, licking the skillet while the boys watched cartoons…. I digress.

My point is, Sloppy Joes were, and are..the bomb. Its time to bring them back! ( PS: if you are trying to break the kiddos in on your Paleo- eating style… this is a good one to start with.)


COOK TIME: 10 minutes ( Frozen Ground Beef will take longer of course)

SERVING: 4 – 6 people


  • 1 lbs of cooked ground beef
  • 2 cups of basic tomato sauce ( I used Classico or Mario Batalli brand because the ingredients are simple and only olive oil was used for the ingredients)
  • 1 tablespoon of Onion Powder
  • 1 teaspoon of Garlic Powder
  • 2 teaspoons of Chili Powder
  • 1 tablespoon of Molasses
  • 1 – 2 tablespoons of Honey * ( Add this last)
  • 1/2 tablespoon of White Wine Vinegar

1. Start out by cooking your ground beef in a large skillet. Salt and Pepper to taste. Drain 3/4 of the fat from the meat, but keep a 1/4 of it in the pan.

2. In a medium bowl, mix your Tomato Sauce, Onion Powder, Garlic Powder, Chili Powder, Molasses and Vinegar. Slowly add your honey – starting with 1 tablespoon. Depending on how sweet you would like your sauce, taste the mix after each add of honey. Add up to 2 tablespoons for maximum sweetness.

3. Once ground beef has finished cooking, add sauce mix to beef. Let simmer on med-low, for 5 or so  minutes – stirring occasionally. Serve and enjoy!

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Posted by on February 13, 2014 in "Paleo on The Run", Beef, The "Kills"


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Paleo Bacon Chocolate Cupcakes with Dark Chocolate Icing


Okay, I have been saving this recipe for a special occasion…………..Super Bowl. What’s more special than that? All seriousness though, these cupcakes are completely and utterly amazing. It combines my two favorite foods: bacon and chocolate. Obviously, this should not be your everyday paleo meal ( OBVIOUSLY), but my God……please make them on your next cheat day. They are easy, quick, and a great example of what I call, “food porn”: food that is salty, fatty, and sweet. Good news is that these cupcakes are so rich, that they are hard to overheat. One may be all you need. Not to mention, you will be a hit at the next party you bring them to. Note: icing is optional. They are delicious with and without the icing.

Total time: 25 min ( give or take a few min)
Makes 8-9 cupcakes


4 strips of uncured bacon chopped in 1/2 inch pieces
2 cups blanched almond flour
1/4 cup unsweetened natural cocoa powder
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1/2 cup of natural maple syrup
2 large eggs
1 tablespoon vanilla extract
Cupcake tins

Dark Chocolate Icing Ingredients-OPTIONAL

1/2 cup of 100% cacao dark chocolate
1/4 – 1/3 cup of maple syrup
Dash of sea salt
1/2 tablespoon of coconut milk

Directions: preheat oven to 350

In a large skillet, cook your bacon pieces until they are half way cooked ( slightly browned but still pretty fatty. While your bacon is cooking, in a large mixing bowl, mix all your dry ingredients: almond flour, cocoa powder, sea salt, and baking soda. In a small bowl, mix eggs, vanilla, and maple syrup. When bacon pieces are done, add bacon and grease to the wet mix bowl. Let sit for 5 min. Add wet mix to dry mix and stir until blended.
Using a spoon, fill each cupcake tin with batter 3/4 of the way. Bake cupcakes for 12-15 min. Cupcakes are done when a toothpick inserted comes out clean. Remove from cupcake pan and let cool for 15 min. Serve as is, or add icing.


In a very small saucepan ( or i I used a metal 1 cup measuring cup), on low heat, mix all ingredients. Stir very frequently until chocolate is melted and smooth-8- 10 min. Let cool for 10 min. Dab a small amount on top of cupcake and spread with clean finger until a thin coat covers top. Eat and enjoy!


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Posted by on February 2, 2013 in Desserts


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Chocolate Chip Meringue Cookies


Since its been so long since my last post ( I know, I know), I decided to treat you all with a paleo dessert recipe. I am aware it is January 3rd and most of you are in ” New Years Resolution” full swing, but if Paleo is your schtick, and your sweet tooth is getting the best of ya, give these tasty treats a try. If you have never had a meringue cookie, they are quite delicious. Very light, airy, with a slight crunch that dissolves in your mouth. Emril and Rachel Ray are also fans of the meringue cookie. This is definitely not your standard “soft cookie” recipe ( so if that is what you are looking for…..this isn’t it). But I think you will enjoy these. Word for the wise: Do NOT pass on the parchment paper. If you do, these babies will stick harder than super glue ( I lost two baking sheets in this process….). Enjoy!


4 large egg whites, at room temperature
1 teaspoon cream of tartar
1/2 cup honey
2 teaspoons of vanilla extract
1 1/2 cups dark chocolate chips or finely chopped dark chocolate
1 cup finely chopped walnuts


1. Preheat the oven to 350 degrees F and line 2 baking sheets with parchment paper. Set aside.
In the bowl of an electric mixer, beat egg whites until foamy.
2. Add the cream of tartar and beat until fluffy but not at all dry. (Be careful not to over beat.) Add the honey gradually, about 3 tablespoons at a time. When honey has been added, add the vanilla extract.
3. Continue beating until all of the honey is dissolved and the meringue is very shiny and tight. Gently fold in the chocolate chips and chopped nuts.
4. Push a teaspoonful of meringue onto the lined baking sheets, leaving 1-inch of space between cookies. Place baking sheets in the preheated oven – check cookies frequently, cooking anywhere between 7-9 minutes ( pull from oven when cookies turn a light golden brown. Leave the cookies on baking sheet until fully cooled. Once cooled, cookies will be crisp, crunchy and ready to eat!

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Posted by on January 3, 2013 in Desserts


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Butternut Squash Custard


Hello Everyone! I am so very sorry for not posting in such a long time. Life has been hectic, but wonderful nonetheless. Now that Fall is officially here, I would like to kick off my favorite of the four seasons by toasting my favorite member of the “fruit family” ( and yes, I did say fruit):  The Butternut Squash. This Fall/Winter squash has a sweet and nutty taste similar to pumpkin. It can be toasted, roasted, pur’eed, mashed, or used in various breads, cakes, and pies. VER-SI-TILE. I have used it in salads, soups, and even desserts.

Speaking of desserts, I would like to share with you this recipe that I found in a Rachel Ray cooking magazine. Now, Rachel and I do share a passion for, “EVOO” ( Extra Virgin Olive Oil), but most of her recipes are not known to be very “Paleo-Friendly”.  However,  this one is ( after a few small changes I made).  Butternut Squash Custard. This recipe does take a little longer than others, but it is certainly worth the wait. I made it last week and it was absolutely delicious! ( I apologize for my lack of picture I took one, but can’t find it……so I found this picture online of what it looked like when it was finished.)



  • 2 10 oz packages of butternut squash puree
  • 1 14 oz can of coconut milk ( full fat- not low fat)
  • 4 eggs
  • 1/3 cup of agave nectar
  • 1 tsp of cinnamon
  • 1/2 cup of crushed pecans ( optional)


  • Preheat oven to 325 F. Mix squash puree, coconut milk, eggs, pecans, and agave with a blender on medium until smooth. Poor into 8 inch baking dish.
  • Put baking dish in a larger roasting pan that is filled 1/2 way with hot water. This makes a water bath which keeps the custard from getting a “rubbery” texture while baking.
  • Bake custard for 1 hour.  Let sit for 5 minutes before serving.  Best served warm.


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Posted by on October 18, 2012 in Desserts


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Post WOD Berry Coconut Smoothie

Paleo Smoothie

My dear friends and followers,

It has been 3 weeks since my last post. What…the… hell.  I will do my best to make sure this kind of blasphemy does not happen again. I mean, what is wrong with me? Sure, life is busy. But so is everyone else’s. I have made a promise to myself to do at least one post a week from here on out no matter how busy life gets, and If for whatever reason that does not happen, I expect an ear-full from you all. I mean it. An ear-full.

Anyways….moving on. With the 4th of July fast approaching, I decided to post this next recipe…...Mixed Berry Smoothie. ( Okay, it has absolutely nothing to do with the 4th of July, but please hear me out.) Every morning for the past 2 months, this smoothie has been my “go-to” for either a mid-morning snack, breakfast treat, or a post-WOD “pick-me-up”. Its great on so many levels:  the coconut milk provides a healthy amount of good fat, the mixed berries ( high in antioxidants and naturally low in sugar) provide the hint of sweetness, and a new addition to my “paleo pantry”: Paleo Fiber provides an extra dose of digestive stability.

Some of you may be asking, ” Why fiber? We should be getting plenty of fiber though our diet naturally through fruits and veggies on Paleo.” That is true…in theory. However, If you are like me, Paleo eating is not a problem, but making myself eat A LOT of good greens and veggies sometimes is for whatever reason. Also, most of us could use a little extra fiber in our diet. “Good Fiber” ( meaning the kind that comes from our fruits and vegetables) supports gastrointestinal health, has been linked to lowering “bad” cholesterol, glucose levels, and supports fat loss. I was introduced to this fiber through my chiropractor/ nutrition counselor with is ” pro-paleo”. The kind I use is called PaleoFiber By Designs for Health ( unflavored and unsweetened version). You can purchase some by clicking here. I wish I was getting  a kick-back for promoting this ( lol) but it really is very good stuff and the reviews on it are amazing. If you are looking for a good fiber supplement, I would suggest giving this one a try.

For more information on good sources of fiber rich paleo foods, check out this blog link

If for whatever reason fiber is not your thang, you can always use your favorite “paleo approved” protein powder instead ( or both…..get crazy folks).


  • 1 1/2 cups of FROZEN mixed berries
  • 1/2 cup of coconut milk
  • 1 to 2 cups of water ( depends on how thick or thin you like your smoothie)
  • 2 small scoops of Paleo Fiber


  • Add all ingredients to your blender and mix away!
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Posted by on July 3, 2012 in Fruits, The "Picks"


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Paleo Shepherd’s Pie

Meat Pie

Hello Everyone. I know its been two whole weeks since my last post ( so sorry) but life got a little crazy around here. So without further delay, I would like to share an awesome recipe that falls in the “Paleo Comfort Food” category ( meaning.. its Paleo, its delicious, but I wouldn’t recommend it as an everyday meal because it is pretty heavy). The crust base is made from almond flour, but the filling is different: I kicked out the potatoes, corn, and peas used in a traditional shepherds pie, and just stuck to my favorites: carrots, onions, mushrooms,celery, and lots of ground beef. So if you are looking to get down to your Irish roots but don’t want to feel comatose afterwards, give this one a try. You won’t be disappointed!

Total Cook/Prep Time: Estimated 35-45 minutes

Crust Recipe


  • 2 cup of Almond Flour (I used Bob’s Red Mill Brand – others work great)
  • 1/2 TSP of baking soda
  • 1/2 TSP of garlic powder
  • 2 TSP of chives
  • 1.5 Tablespoons of Olive Oil
  • 2 TSP of Water
  • Dash of Salt


Preheat oven to 350 F.  Mix all of the ingredients together in a small bowl. Once mixed well, it should resemble a paste- like dough. Take an 12 X 9 rectangle-baking dish (or similar size) and press your crust mix into the bottom of your baking dish covering the whole base of the dish. Bake your crust for 12 minutes. Remove from oven and set aside until filling is added.

Shepherds Pie Filling


  • 2 lbs of ground beef ( I used 80/20, but grass-fed is ideal)
  • 1 1/2 cups of chopped onion
  • 1 cup of chopped celery
  • 1 cup of shredded carrots
  • 1 1/2 cups of chopped mushrooms
  • 2 tsp of minced garlic
  • 1 and 1/2 cups of beef broth
  • 1 tsp of parsley
  • 1 tsp of thyme
  • 1 tsp of salt and pepper
  • 2 tsp of onion powder
  • 1 tablespoon of arrowroot powder


  • Take a large skillet and brown your ground beef. I would recommend keeping most if not all of the grease that is created from the beef, but if you have a LOT of grease, you can drain a little off if needed.
  • Add your garlic, onions, carrots, mushrooms, celery, and seasonings to the ground beef and cook over medium heat until cooked through.
  • While the filling is cooking, take a measuring cup and dissolve your arrowroot powder in with your beef broth, stirring frequently until fully dissolved. At this point, you want to turn you skillet heat to “high” and then add the broth/arrowroot mixture to the beef/veggie skillet mixture. Stir constantly for one minute until broth mixture starts to really thicken up to a gravy-like consistency. After one minute, turn heat all the way down and spread the skillet mixture on top of the pie crust. Serve immediately or save for later 🙂
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Posted by on June 11, 2012 in Beef, The "Kills"


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