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March 2014

Primal Ramen Soup (Serves : 4 bowls)

By | FOOD & RECIPES, Pork | No Comments


post mar 27 a


8 cups ramen broth (see below) (1.9 liters)

2 pounds roasted pork butt, sliced thinly (see below) (907 g)

1 bunch sautéed collard greens (see below)

3 zucchini, cut into very thin, noodle-like strips

4 hard boiled or poached eggs

2 sheets of nori, 2 cut into strips

A handful of finely chopped scallions


Instructions for Putting Together Bowls of Ramen:

Before serving the ramen, gently reheat the broth on the stove.

Add the zucchini “noodles’ and simmer for five minutes.

Pour equal amounts of broth and zucchini into 4 bowls, then add slices of roasted pork, a spoonful of collard greens, an egg, strips of nori and a sprinkle of scallions.


Ramen Broth Ingredients:

2 pieces of kombu

3 quarts water (3 liters)

2 ounces dry shiitake mushrooms, rinsed (57 g)

2 pounds of chicken legs, necks and/or backs (907 g)

2 to 3 pounds smoked ham shanks or hocks (907g to 1.4 kg)

1/2 bunch of scallions, cut in half

1 onion, peeled and cut into fourths

2 carrots, peeled and roughly chopped


post mar 27 c

Ramen Broth Instructions:

  1. Combine the kombu with the water in a large stock pot. Bring the water to a simmer then turn off the heat and let the kombu steep for 10 minutes.
  2. Remove the kombu and discard. Add the shiitake mushrooms. Turn the heat up to high and bring the water to a boil, then turn the heat down so the water stays at a simmer for 30 minutes. Remove the mushrooms from the pot with a slotted spoon and discard.
  3. Add the chicken and pork shanks to the pot. Bring to a simmer. Skim off any foam that gathers on the top. Simmer uncovered for 1 hour, or until the chicken meat pulls easily off the bone.
  4. Remove the chicken (save for another meal) and add the scallions, onions, and carrots and simmer with the shanks for another hour. Replenish the water as needed to keep the meat covered.
  5. Strain the vegetables and shanks from the broth. Discard or eat the veggies and save the meat from the shanks for another meal. Strain the broth again through cheesecloth if you want really clear broth.
  6. This broth can be made a day or two ahead and refrigerated.


Roasted Pork Ingredients:

2 to 3 pounds pork shoulder or butt (907g to 1.4 kg)

2 teaspoons kosher salt (10 ml)

1/2 teaspoon black pepper 2.5 ml)

Roasted Pork Instructions:

  1. Bring the roast to room temperature and rub it down with the salt and pepper mixture.
  2. Preheat the oven to 250 ºF (121 ºC).
  3. Put the roast in a roasting pan that fits it snugly and roast until the meat is tender and pulls apart easily, about 4 to 6 hours, uncovered, basting every hour or so with juices and fat that accumulate in the pan.
  4. Take it out of the oven and let cool completely before slicing.
  5. You’ll have more than enough pork for the ramen.
  6. Save leftovers for another meal or freeze it for later.


Collard Greens Ingredients:

1 bunch collard greens
1 piece of uncooked bacon
1 teaspoon sherry vinegar (5 ml)

Collard Greens Instructions:

  1. Remove the leaves from the center rib and stem. Coarsely chop the washed leaves.
  2. In a wide skillet (that has a lid) over medium-high heat, add the piece of bacon.
  3. When it is halfway cooked and has released some fat, add the collards to the skillet.
  4. Mix well so the leaves are coated in fat. Let the leaves wilt a little then add the sherry vinegar and a 1/2 cup (118 ml) of water.
  5. Put a lid on the skillet and simmer over medium-low for 10 to15 minutes or so until tender.
  6. Alternately, the greens can simply be sautéed in olive oil instead of bacon.



Recipe and Photo from: Mark’s Daily Apple


Crispy and Creamy Avocado Fries

By | FOOD & RECIPES, Fruits and Vegetables | No Comments


post mar 26


For every 1 avocado, you’ll need:

1/2 teaspoon kosher salt (2.5 ml)

1/4 teaspoon ground cumin (1.2 ml)

1/2 teaspoon chili powder (2.5 ml)

1/2 cup unsweetened coconut flakes (30 g)

1/4 cup or so coconut flour (30 g)

1 egg, whisked

Coconut oil for frying




  1. Cut the avocado in half and remove the pit. Slice the avocado into 8 wedges and remove the peel.
  2. Sprinkle the wedges with 1/4 teaspoon of the salt, making sure to lightly coat all sides.
  3. In a food processor, blend the remaining 1/4 teaspoon salt, cumin and chili powder with the coconut flakes until the coconut flakes are finely chopped.
  4. Near the stove set up an assembly line of 3 bowls, 1 for egg, 1 for coconut flour and 1 for the coconut flakes.
  5. Coat each wedge of avocado in egg, coconut flour, back into the egg and then coconut flakes.
  6. Heat a thin layer of coconut oil in a deep pan over medium-high heat. When the oil is hot, add the coconut wedges.
  7. Fry for about 1 minute or less on the first side, or until nicely browned.
  8. Use a fork (or the combination of a fork and spoon) to turn the wedges as they brown until all sides are crispy. If the oil starts to smoke, turn down the heat.
  9. Serve avocado fries immediately with hot sauce or mayo spiked with hot sauce.


Recipe and Photo from: Mark’s Daily Apple


5 Primal Meals in Just 35 Minutes

By | Beef, featured : magazine, Fish and Seafood, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments

*** Provided below are cooking instructions for preparing all five recipes at once. ***


Steak with Creamed Spinach

8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak)(227 g)

8 ounces frozen chopped spinach (227 g)

1 can coconut milk (13.5 ounces/400 ml)

1 bell pepper (red, yellow or orange)

1 lime olive oil salt

Steak Salad

8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)

1 bell pepper

4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)

powdered cumin chili powder

1 lime

olive oil


1 avocado

Steak Stir-Fry

8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)

1 bell pepper (red, yellow or orange)

1 head of broccoli

olive oil



coconut aminos or tamari

Salmon Salad

2 salmon fillets (4 to 6 ounces and about 1 inch thick) skinned (113 to 170 g and 2.5 cm)

1 large cucumber or several small Persian cucumbers sliced into rounds

4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)

1 lime

olive oil


1 avocado

Salmon Frittata

2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)

1 bell pepper

8 ounces frozen chopped spinach (227 g)

6 eggs



dried dill

olive oil



3 rimmed baking pans

1 or two cutting boards

Sharp knives for cutting veggies and raw beef

12-inch or larger skillet (30 cm)

10-inch oven-proof skillet (to make a frittata) (25 cm)

8-inch or larger pot (20 cm)


  1. Preheat oven to 450 ºF (232 ºC).
  2. Take the frozen spinach out of the freezer and the meat and salmon out of the refrigerator.
  3. Thinly slice bell peppers and place in a rimmed baking pan.
  4. Cut broccoli into small florets and place in a rimmed baking pan.
  5. Toss both the peppers and broccoli liberally with olive oil.
  6. Put both pans in the oven.
  7. Season the salmon lightly with salt and pepper. Place in a baking pan and put in the oven. Set a timer for 12 minutes; this is a reminder to take the salmon out. When you take the salmon out, leave the veggie in the oven.
  8. Once the salmon is in the oven, slice the cucumber and set aside.
  9. Juice the limes into a small bowl and set aside.
  10. To make lime salad dressing, whisk together 3 tablespoons (45 ml) of lime juice, 1/2 cup (125 ml) of olive oil and 1/4 teaspoon (1 ml) of salt. Set aside. (Don’t discard remaining lime juice.)
  11. Slice the beef very thinly into 1 to 2 inch long (25 to 50 cm) slices. Lightly season with salt and pepper.
  12. Check the salmon – is it done?
  13. Set a 12-inch skillet (30 cm) and an 8-inch pot (20 cm) over medium-high heat. Add about a tablespoon of olive oil to each. When the oil is hot, add 2/3 of the sliced meat to the 12-inch skillet and the rest to the 8-inch pot.
  14. Cook the meat, stirring only once or twice, until it’s cooked through to medium-rare, about 3 minutes.
  15. Turn the heat off under the 12-inch skillet.
  16. To the 8-inch pot with meat, add half the frozen spinach and the can of coconut milk. Bring to a boil for five minutes then turn off the heat under the pot.
  17. Take the broccoli and red peppers out of the oven. Turn the oven off and turn on the broiler.
  18. Use a fork to flake two of the salmon fillets into small pieces.
  19. Whisk the eggs together really well in a bowl. Add a pinch of salt, pepper and dried dill.
  20. Warm a few tablespoons of olive oil in a 10-inch skillet (25 cm) over high heat.
  21. Add the remaining frozen spinach and sauté for 3 to 5 minutes (there should be very little or no liquid in the pan).
  22. Add the flaked salmon. Stir well then pour in the eggs and stir once to evenly spread the egg around.
  23. While the eggs begin to set, place a few red pepper slices on top. Put the skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes until the egg sets and is firm.



Recipe and Photo from: Mark’s Daily Apple



By | featured : magazine, Interviews, Supplement, TRAINING & WORKOUT | No Comments

Q: Hey Big Frank, I read your article about NVIE products and they seem pretty good. I like the third party testing part. So at least what they say is in the product is really in the product. I guess my question is pretty strange and I don’t know if it will make sense, but here it goes… Ok Nitric? I get it. Vascularity and pumps. Ok. TX3 natural testosterone booster. NOT a replacement, but helps to stimulate your own production and prevents the conversion to estrogen and DHT. Ok… sounds ok. Naturally we only produce SO much test, SO I bet this product would be EVEN MORE beneficial for people who ARE taking testosterone as a way to prevent conversion. Kre8, ok creatine, we get the benefits of that. It’s been around a while. Can improve performance, and strength when taking due to extra intake of cellular fluid. The pre and post…. got it. Help you get through workouts. I get it all, and I am sure they are good products. BUT most are geared toward helping with performance which could be in or out of the gym. SO athlete based. What I wan’t to know is if NVIE does or plans to put out a product that is specifically geared toward helping me to get bigger. I KNOW that sounds juvenile, but it is a legitimate question. I am not an uneducated person. I have done my research. I also know that there is a TON of false advertisement and all the garbage out there with their false claims, I just laugh at since you have already pointed out that supplements are not regulated by our government. SO since YOU trust and believe in NVIE products, and since you are well known for your honesty, I am asking flat out of there is a product they plan to come out with that will help be build muscle naturally without having to resort to steroids. Let me add… if they were legal? I would already be taking them. But they aren’t and like you have written before, you have to weigh your plusses and minuses, and it just isn’t worth it for me to take that chance. I really appreciate it Big Man, and want to let you know that you have a ton of fans that you probably didn’t even know you have! No matter what you do or where you go, we will be following and taking your advice! -Paul T., Omaha, Nebraska.

A: First my friend, let me thank you for your kind words. And I can tell that you have been reading what I write by saying that people will continue to follow me since I am currently expanding both myself into other industries and helping to expand the products that NVIE makes. WHY? Because I believe in them. And you are absolutely correct! They ARE perfect for performance! And I will answer your question, but let me start by saying that it is performance that breaks down the muscle tissue that causes muscle growth. You brought up people who take steroids. People have this false assumption that people can take steroids and do less work. Um… no. Steroids WORK because they allow the body to assimilate more protein and provide a faster recovery time. The guys who take steroids because they are lazy are usually the puffy, water retentive puff balls in the back of the gym yelling and screaming.

Most of my clients are natural, so when I design programs for them, it is usually LESS that what they thought I would have them do. That is because the body can only handle so much naturally. Just like the protein that they take in may be less than what they read Mr. Olympia was taking. Uh… well yeah… he was able to take in more protein for a reason. SO… don’t read the diets in the bodybuilding magazines and assume you can eat 7,000 calories and look good.

Ok also, I just want to touch on something. The products that you mentioned. YES they do what you wrote AND so much more, BUT what you are missing is that they work synergistically together and with your training. Volumized muscle, and intake of nutrients INTO that muscle results in proper breakdown and regrowth. EVERY product that NVIE makes is specifically designed to work together. NOT ONLY for performance, BUT ALSO for growth! BUT I think I know what you are getting at. You see these advertisements for the BS prohormones and the other garbage out there making claims to be a replacement for steroids. That is what you are looking for. What will significantly increase your muscle growth. I understand and  I have good news.

When I make a claim or say something, I back it up… ALWAYS! SO along with this article I will also present a report. BUT the product that you are looking for is GLUTA PRO. GLUTA PRO combines three cutting edge Glutamine based compounds to create this hardcore training trifecta that can trigger growth hormone production by as much as 400%–allowing you to make plateaus a thing of the past. GLUTA PRO induces the repair cycle inside the muscle cell and keeps catabolism at bay with a revolutionary hardcore scientific balance of Glutamine Ethyl Ester, L-Glutamine, and Glutamine AKG to help you stay anabolic all day long–increasing muscle definition, athletic performance and muscle recovery.

You may ask, How does Glutamine Ethyl Work? Glutamine Ethyl Ester works in the same way as regular L-Glutamine as far as preventing catabolism and inducing growth hormone but Glutamine Ethyl Ester is far superior to regular L-Glutamine supplements. Glutamine Ethyl Ester is more specifically Glutamine with an ester (ethyl) attached to it through a process known as esterification. By reacting Glutamine with carboxylic acid and alcohol, the Glutamine becomes esterified. This esterification makes Glutamine more lipophilic or fat soluble. The more fat soluble the Glutamine, the more readily it is absorbed by the body. This process of esterification makes Glutamine Ethyl Ester one of the most effective forms of Glutamine ever developed.

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells. Researchers are suggesting that Glutamine is the most important amino acid to the bodybuilder. It provides a component in muscle metabolism and cellular support not shared by any other single amino acid. During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.

L-Glutamine supplementation promotes a positive nitrogen balance and prevents the loss of muscle. Recent studies have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels by 400%. This increase helps metabolize body fat and support new muscle growth. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.

Sounds great I know. But after reading your letter, I know what you want. You want me to flat out SAY that this is a replacement for steroids. I will do even better than that! I WILL PROVE it! The lab report I have included shows AND Proves that 400mg of MGG daily outperforms a 2000mcg dose of Test daily in building lean muscle mass! There is just one small detail you may be interested in knowing… NVIE puts THREE TIMES that amount in GLUTA PRO at 1250mg.

Non believers will be saying that there is no way the product can work as a drug because if it worked as a drug, it would be pulled from shelves like ephedrine was. THAT my friend is false marketing and false propaganda. There is one reason that a supplement would get pulled from shelves! IF it is deemed UNSAFE! Well… GLUTA PRO and the other NVIE supplements will not be taken off the shelves because not only do they perform more research than any other company, but they pay for third party testing to insure quality and safety, AND ALL NVIE PRODUCTS ARE PHARMACEUTICAL GRADE! You wanted a legal alternative? YOU GOT IT! WWW.NVIENUTRITION.COM

Sweet Potato Sloppy Joes

By | Beef, FOOD & RECIPES, Fruits and Vegetables, Sides | Soup | Salad | Dessert | Snacks | No Comments


4 pre-baked sweet potatoes

1 1/2 lbs of grass-fed ground beef

1/2 onion, chopped small

1/2 green pepper, chopped small

1/2 red pepper, chopped small

1/4 cup of celery, chopped small

1 clove of garlic, minced

1 tbs of chili powder

1 tsp of cumin

2 tbs of coconut sugar or honey

(1) 14 oz can of diced tomatoes, with liquids

(1) 6 oz can of tomato paste


  1. Saute the onions, garlic, celery together in a skillet until onions are tender
  2. Add and brown the ground beef in the same skillet
  3. Next add the spices, coconut sugar (or honey), and bell peppers to the skillet
  4. Pour in the can of diced tomatoes with liquids and the tomato paste
  5. Simmer all together on low for about 15 minutes
  6. Finish with salt and pepper to taste
  7. Cut sweet potatoes in half and scoop out a portion to form a little bowl and fill with sloppy joe mixture-or- slice up each sweet potato into wedges and pour sloppy joe mixture over
  8. Serve hot and enjoy!



Recipe and Photo from: Paleo Newbie


Asian Orange Chicken Recipe

By | featured : magazine, FOOD & RECIPES, Poultry | No Comments


 Marinade Ingredients:

2 tbs tamari

1 tsp fresh grated ginger

1 tsp sesame oil

 Chicken and Sauce Ingredients:

1 cup water

5-7 chicken thighs or 4 chicken breasts – skin on

1/2 cup fresh-squeezed juice from oranges

1/4 cup raw honey

2 tbs tamari

1/3 c. rice vinegar

1 tbs orange zest

1/2 tsp grated ginger

1/2 tsp garlic powder

1/4 tsp red pepper flakes

1 tbs arrow root powder whisked with a little water (just enough to make a slurry


  1. Make your maridnade with the 2 tbs tamari, 1 tsp grated ginger and 1 tsp sesame oil
  2. Season your chicken with salt and pepper
  3. Put the marinade in a large ziplock bag, add the chicken, coat well
  4. Marinade chicken 30 minutes in the refrigerator (or longer if you prefer)
  5. Next pan fry chicken pieces skin side down with 2-3 tbs of olive oil over medium- to medium-high heat until browned.  About 7-10 min
  6. Once browned, place chicken on a roasting rack or cookie sheet in the oven for about 30 min at 350.
  7. Check to make sure the chicken is cooked through thoroughly before removing from oven
  8. Let the chicken rest while you make your orange sauce
  9. In a frying pan over medium- to medium-high heat, combine water, orange juice, honey, rice vinegar, tamari, orange zest, ginger, red pepper flakes, and garlic
  10. Whisk in the pan, stirring frequently
  11. Bring sauce to a boil
  12. Whisk in arrow root mixture.
  13. Sauce should start to thicken. If it doesn’t, add a little more arrow root
  14. Reduce heat to simmer. The sauce should thicken even more as it cools
  15. Pour the orange sauce over the chicken
  16. Garnish with orange slices, sesame seeds or whatever you would like



Recipe and Photo from: Paleo Newbie


Breakfast Burritos

By | featured : magazine, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments


6 eggs whisked (about 2 eggs per burrito)

2-3 apple chicken sausages, (sliced small)

1 cup of mixed color bell peppers, (diced small)

1/3 cup of (diced onion)

1 pre-baked sweet potato – diced small (you can use an uncooked sweet potato, but it will take longer to fry them up.)

Paleo Wraps – available online from Julian Bakery(http://www.julianbakery.com)

***If this is not available then you may refer to this as an alternative: http://www.paleonewbie.com/paleo-gluten-free-tortillas-recipe/



  1. In a frying pan with a little coconut oil, sauté bell peppers and onions on medium heat until tender
  2. Add sausage and pre-cooked sweet potato until warmed through, and the sausage is browned
  3. Season to taste.
  4. Set aside cooked veggies
  5. Scramble the eggs
  6. Add the eggs to whatever amount of hash you would like
  7. Wrap and eat up!



Recipe and Photo from: Paleo Newbie


Crabcakes with Lemon Aioli Sauce

By | featured : magazine, Fish and Seafood, FOOD & RECIPES | No Comments


1 lb of fresh or canned crab meat

1 egg, whisked

1/3 cup of almond flour

1/3 cup of green onions, finely chopped

1/3 cup of red bell peppers, finely chopped

2 tbs chopped flat-leaf parsley

2 tsp of Old Bay seasoning

1/4 tsp salt

1 tsp lemon juice

1/4 cup of Lemon Aioli Sauce

coconut oil (for frying the crabcakes)


  1. In a large bowl, combine all the above ingredients together (you can use hands to mix)
  2. Shape into patties (either small for appetizers, or larger for a main dish)
  3. In a large skillet over medium heat, add a few tablespoons of coconut oil to fry the crabcakes
  4. Place crabcakes in pan and fry for about 4-5 minutes on each side or until surface is a golden brown

Tip: Don’t flip patties too soon because they may fall apart
       Serve hot topped with fresh lemon aioli sauce




1/2 cup extra virgin olive oil

1 egg

1/4 tsp garlic

1/4 tsp salt

1 tsp dijon mustard

1 tbs fresh-squeezed lemon juice


  1. Add all ingredients to a blender and churn until emulsified
  2. Tip: Make ahead of time and refrigerate the day before or the morning before serving to thicken.
  3. Keep refrigerated! Discard any unused sauce after 2-3 days


post mar 10 aioli sauce














Recipe and Photo from: Paleo Newbie