Tag Archives: coconut

Primal Ultra Low Carb Sausage & Egg Cheesy Biscuits

CheesyjalapenobiscuitsOne of my favorite recipe books is Transforming Recipes, and it is meant as a low-carb cookbook with health and fitness in mind. Some of the recipes from the book are on Kiefer’s site, athlete.io, but some aren’t, and the book has a lot of options. The authors actually just put out an ultra low carb dessert recipe book as well, though I haven’t checked it out yet.

But one of the things that I really like from the book is their Ultra Low Carb Cheesy Jalapeno Biscuits as breakfast food. I remove the Jalapeno and onion powder since it is a breakfast food, but goodness it is tasty.

So, the first step is to make your biscuits. I used butter instead of coconut oil, and like i said above, I didn’t put in the jalapeno and onion powder. I also used Dubliner cheese instead of cheddar, and love the flavor it gives. It does use butter and cheese, so this is not hardcore paleo, but for those of us who are a little more realistic, and who can do dairy without issue, it’s a good option.  It made 6 biscuits for me, which is enough for myself and some for later.


Now, as for the goodness on the biscuit itself, I do a pound of sausage typically in even portions to go along with these 6 biscuits, which allows for the sausage to stick off the sides like your sausage should. Then I took 4 eggs and 3 egg yolks and did a hard scramble to allow it to sit in the pan and harden. This way I could fold it onto the biscuits for later without little pieces of scrambled egg falling in my lap.  These biscuits do form quite well, and rise a little bit, so when you cut through them, they will cut pretty well and be pretty fluffy compared to most paleo biscuits that tend to fall apart on me.


What you don’t see is that i also added some tomato, and you could add some paleo mayo and shredded lettuce for a divine breakfast if you want.  My plan is to freeze them like the picture above, with sausage and egg already prepared, and then heat them up on days when I don’t have time or don’t feel like fixing something, kind of like I do with the Ultra Low Carb Pancakes.


Do It Yourself Primal Pacs

The real Primal Pacs
The real Primal Pacs


I love Primal Pacs. These shelf stable packs are vacuum sealed containers of jerky, nuts, and fruit that make for a very good snack, or even a good meal on the run. I have had some of these in my pantry for some time, and had taken one to work a few weeks back. I happened to have a crazy day that day and saw this thing sitting on my desk. I looked at the back of the package to the macronutrient numbers and thought, “This could actually make for a good meal since I can’t leave my desk.” So, guess what I had for lunch that day? And ended up being quite satisfied. So, I took another one to have in case I needed it down the line and had it a few days later.

When you can’t take a sandwich, this may be one of the easiest things to have on hand to eat without much trouble. The problem is the price, and it’s not to say that the price is outlandish, because it’s not, but for a regular person who just wants to try and stay close to the paleo line, it is a bit more than I want to spend on a meal. At around $7 each, it isn’t crazy, and I used to spend more than that at Taco Bell without blinking, but when you are at your desk, you want something quick, and cheap.

So, I started looking into the best way to recreate this since all that it contains is jerky, dried nuts, dried berries, and some mango. I thought, “I can make some of these, and make them fit me a bit more.”

Below is the result.

DIY Primal Pack Contents
DIY Primal Pack Contents

My wife had bought this Reynold’s Handi-Vac system sometime ago for like $3 at a yard sale and we didn’t really have a specific use for it. It came with 3 bags, so I put it to use. I used the bags, some dried mango and blueberries from costco, some Macadamia Nuts, and some unsweetened coconut to create my bag. Now, you may have noticed I didn’t say anything about the jerky. The first time I did this, I actually used some pork strips from Costco as well, and had great results, but this time I used the actual Primal Pac jerky with the same result, just different ratios. Since not all of us can afford to buy jerky from a steer that was raised on arugula in the Andes mountains on a regular basis, I am going to show you the ratios I used for creating my bags with the Costco jerky instead. And the Costco Beef Strips are really good too, a better fat/carb/protein ratio for sure as the pork has more sugar and less of the good stuff. But both are gluten free.

DIY Primal PackHere is my DIY primal pack. I used the Handi-Vac to suck the air out and they keep in my desk for weeks without me even thinking about them, and then I’ll have a week where I can’t get away from my desk, and will devour these things in no time.

So, here are the things I was looking at when I ate the real Primal Pac that first day.

Protein: 48g
Fat: 28g
Carbohydrates: 28g
Fiber: 4g

Not a bad for a total of close to 500 calories. There are no veggies in it for obvious reasons, but other than that, it is a good, solid meal.

So, here is how my pack came out.

Protein: 26g
Fat: 33g
Carbohydrates: 50g
Fiber: 5g

While not as good as the real deal because of the added sugar in the jerky and dried fruit, it is still not too bad, and comes out to over 600 calories with all of those carbs.

And, here is the coolest part, when I do the packs myself, the first time would include the price of the bags and the sealer, but after that, if you take those out of the equation, since I plan to use them over and over again, the cost of all of the food is only $4.38 per bag. I end up saving a couple of bucks each time I do this.  Not a bad deal, and it is so super convenient for me.

I know it is just a couple of bucks, but over time, it can add up, and you have to cut costs and make decisions based on your own personal stances on things. I won’t do gluten, so that’s easy. I am okay with a little bit of added sugar here or there, especially in such small amounts, and I need to save money where I can while not completely defeating my goals, so this is one way I can handle this without much work. If I had a super high paying job, I would love to just get the Primal Pacs every few weeks and have them on hand whenever I needed them, but this is reality, and reality means you make cuts where you can in order to keep moving forward. I’m sure I’m not the only one, so Paleo Police, sorry.