quick and easy paleo diet breakfast recipes - amazon s3an… · quick and easy paleo diet breakfast...

41
Quick and Easy Paleo Diet Breakfast Recipes Copyright © 2016 Cavemandietblog.com/Gray Hayes 1

Upload: buituyen

Post on 18-Jun-2018

244 views

Category:

Documents


4 download

TRANSCRIPT

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 1

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 2

Quick and Easy

Paleo Diet Breakfast Cookbook

30 Delicious Paleo Diet Breakfast Recipes,

Including Pancakes, Omelets, and Smoothies

By Gray Hayes Cavemandietblog.com

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 3

32 FREE PALEO BREAKFAST RECIPES – Get 32 of my favorite breakfast meal recipes to thrill your entire family. Breakfast recipes worth waking

up for:

http://cavemandietblog.com/download-paleo-breakfast-cookbook/

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 4

Legal Notice:

This ebook is copyright protected. This is only for personal use. You

cannot amend, distribute, sell, use, quote or paraphrase any part of

the content within this ebook without the consent of the author or

copyright owner. Legal action will be pursued if this is breached.

Disclaimer Notice:

Please note the information contained within this document is for

educational purposes only.

Every attempt has been made to provide accurate, up to date and

reliable complete information no warranties of any kind are expressed

or implied. Readers acknowledge that the author is not engaging in

rendering legal, financial or professional advice.

By reading any document, the reader agrees that under no

circumstances are we responsible for any losses, direct or indirect,

which are incurred as a result of use of the information contained

within this document, including – but not limited to errors, omissions,

or inaccuracies.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 5

Table of Contents

Introduction ................................................................. pg. #6

Egg Dishes and Casseroles ....................................... pg. #7

Pancakes and Waffles .............................................. pg. #13

Bread and Muffins ..................................................... pg. #17

Bars and Bowls ......................................................... pg. #23

Smoothies .................................................................. pg. #31

Conclusion ................................................................. pg. #37

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 6

Introduction

Breakfast could be the most important meal of the day. What did you eat this

morning? If you are running out of ideas for breakfast, then you may not be

getting the nutrition that your body needs.

One of the challenges of the Paleo Diet is finding a good selection of tasty

recipes. When you first start out, you may find a group of meals that you enjoy.

Over time, it is easy to get tired of eating the same egg dishes every morning.

Adding variety to your diet can make eating enjoyable again.

The Paleo Diet is based on the diets of our early ancestors. It is not an overly

complicated concept. You just need to avoid eating certain foods that they would

not have had access to, such as dairy products, grains, and processed foods.

30 Easy to Prepare Paleo Breakfast Recipes

Whether you are just starting out on the Paleo Diet or are simply looking for

delicious Paleo recipes, you will find an assortment of options. Whip up tasty egg

dishes and casseroles. Prepare a bowl of oatmeal or make your own granola

bars. Enjoy pancakes and waffles, various muffins and bread, or blend a

nutritious Paleo smoothie.

These recipes are all easy to follow and taste great. With this single cookbook,

you can instantly add up to 30 new breakfasts to your daily routine. Each of the

recipes has been divided into categories, for easy reference.

Have fun making these recipes and trying out new foods. Feel free to experiment

with the recipes and tweak them towards your own preferences.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 7

Chapter #1: Egg Dishes and Casseroles

Tomato Basil Frittata

Tomato Basil Frittata contains the same flavors you would get from a great-

tasting pizza, but without the hassle of preparing a Paleo pizza crust. Have this

for breakfast or brunch. Serves 4 people.

Ingredients

10 large eggs

5 slices of bacon

2 small tomatoes

(sliced thinly)

1 large red onion

4 ounces of baby

spinach leaves

3 tablespoons homemade mustard (or whole grain mustard)

Fresh basil leaves (for garnish)

1 tablespoon clarified butter (ghee)

1 pinch of sea salt and ground black pepper

Directions

Preheat your oven to 350 degrees Fahrenheit. Whisk the 10 eggs and mustard

together in a large bowl. Season with sea salt and ground black pepper. Heat the

clarified butter in an oven-proof skillet. Cook the bacon and onion for about 6

minutes or until the onion is golden. Add the spinach and cook until the spinach

wilts. Add the egg mixture and cook for a few minutes until the egg begins to

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 8

harden. Place the tomato slices on top. The edges should begin to set. Place the

entire skillet in the oven and bake for 30 minutes or until the top is firm and

golden. Use some basil leaves for garnish and serve.

Paleo French Toast

For this recipe, you are going to need a

loaf of Paleo Banana Bread. Luckily,

you will find a Paleo Banana Bread

recipe in the third chapter – Bread and

Muffins.

Ingredients

1 loaf of Paleo Banana Bread

(cut into 6 to 8 slices)

4 eggs

½ tablespoon of cinnamon

1 pinch of sea salt

Coconut oil (for greasing your skillet)

¼ cup almond milk

Directions

You will need to make your bread ahead of time. This recipe works best when

your banana bread has been refrigerated. This will help keep the bread from

breaking apart during the soaking process. Cut your bread into ½-inch slices. Set

these aside.

Preheat a skillet to medium-high heat (350 degrees Fahrenheit). Grease the

skillet with coconut oil. In a medium mixing bowl, combine the eggs, almond milk,

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 9

cinnamon, and sea salt. Thoroughly mix these ingredients before soaking each

slice of banana bread. Carefully soak one slice of banana bread and place in

your skillet. Cook for 3 to 4 minutes per side. Continue cooking 1 or 2 slices at a

time until you have cooked all 6 to 8 slices. Serve with some fresh fruit or raw

honey.

Paleo Egg, Fish, and Veggie Bowl

Here is an easy Paleo breakfast that combines eggs, fresh salmon, and arugula

in a bowl. You can substitute the ghee with coconut oil if you prefer.

Ingredients

1 teaspoon ghee

2 large eggs

2 slices of bacon

2 ounces of wild

smoked salmon

(about 2 thin slices)

½ cup of arugula

¼ avocado (diced)

1 squeeze of fresh lemon juice

1 pinch of fresh ground pepper

Directions

Start by heating your ghee in a frying pan over medium heat. Add 2 slices of

bacon around the outer edges of your frying pan. Once the bacon starts frying,

crack the 2 large eggs in the center, without breaking the yolk. Cook the eggs

sunny side up for about 6 minutes. Use a spatula to keep the egg white from

running into the bacon too much. While you are cooking your eggs, prepare the

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 10

arugula, avocado, and smoked salmon. Arrange these three ingredients in a

shallow bowl. Squeeze some lemon juice over the bowl and add a pinch of black

pepper. Once the eggs are ready, slide them into the bowl. Top with the 2 slices

of bacon. Serve immediately with a fork. When you break the yolk, the egg will

run into the salmon and vegetables, covering the food in a tasty egg sauce.

Breakfast Casserole

This filling casserole should feed an entire family. If you are making this recipe

for yourself, make sure you store leftovers in an airtight container.

Ingredients

6 large eggs

1 large sweet potato

(peeled and chopped)

4 slices of bacon

2 sausage links (fully

cooked and then

chopped)

6 kale leaves (shredded by hand)

1 teaspoon cumin

1 teaspoon coriander

¼ cup coconut milk (or almond milk)

1 tablespoon yeast

Directions

Preheat your oven to 375 degrees Fahrenheit. Grease a 9x13-inch pan with

coconut oil. Place the chopped sweet potato in a microwavable bowl and add ¼

cup of water. Cover the bowl and microwave for 3 to 5 minutes. Drain the water.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 11

You could also steam the potatoes on your stovetop. Fry the bacon in a skillet

until crisp and then allow to cool before breaking them into smaller pieces. Fry

the sausage and then chop into chunks. Place the bacon back in the skillet. Add

the kale, stirring frequently, until the kale wilts. Add the cumin, coriander, and the

tender sweet potato. Remove from heat.

Beat the eggs in a large mixing bowl, along with the coconut milk. Stir in the

yeast. Then add the meat and kale mixture. Mix everything together and pour the

mixture into your baking dish. Use a spoon to even out the mixture. Bake for 20

minutes and allow to cool for 5 minutes before serving.

Omelet Bites

This recipe takes the work out of cooking

an omelet. Yields 12 omelet bites.

Ingredients

8 large eggs

1/8 cups water

1 medium bell pepper (diced)

¼ pound asparagus (diced)

½ a medium yellow onion (diced)

¼ teaspoon sea salt

1/8 teaspoon black pepper

½ pound cubed cooked meat (chicken, ham, or sausage)

Directions

Grease your muffin tin. Combine all the ingredients in a large mixing bowl. Pour

into muffin cups. Bake for 18 to 20 minutes at 350 degrees Fahrenheit.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 12

Paleo Breakfast Salad

This Paleo Breakfast Salad is easy to adjust. If you do not like a particular

ingredient, you can simply replace it with a comparable fruit or vegetable. If you

want to add more protein, include an extra egg. Add different vegetables or your

favorite dressing.

Ingredients

1 large egg

2 cups of mixed greens

1 green onion (sliced)

4 cherry tomatoes (chopped)

½ bell pepper (diced)

2 teaspoons rice vinegar

1 cup of water

A dash of sea salt and black

pepper

Directions

In a small saucepan heated over medium-high heat, bring the 1 cup of water to a

simmer. Stir in the rice vinegar. Break the egg into the water and turn off the

heat. Cook for about 4 minutes. In a serving bowl, combine the greens, the

tomatoes, and the bell pepper.

Add the poached egg on top of the salad and serve. If you have a particular

Paleo-friendly dressing that you would like to include, go ahead and drizzle some

over the top of the eggs and salad.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 13

Chapter #2: Pancakes and Waffles

Coconut Flour Pancakes

Using coconut flour, along with milk and oil, you can whip together delicious

Paleo Diet friendly pancakes. Add any toppings of your choice, such as shredded

coconut, crushed almonds, or blueberries. This should yield about 6 pancakes.

Though, it depends on how large you make them.

Ingredients

3 large eggs

2 tablespoons extra-

virgin coconut oil

1 tablespoon of raw

honey

¼ cup coconut milk

½ teaspoon of

vanilla extract

¼ cup coconut flour (sifted)

¼ teaspoon cream of tartar

1/8 teaspoon baking soda

1/8 teaspoon sea salt

Directions

Start by creaming the coconut oil and raw honey together. Once these two

ingredients are mixed, add the eggs, one at a time. Next, add the coconut milk

and vanilla extract. Use a spoon to mix the ingredients together until they are

smooth. Add the coconut flour, followed by the cream of tartar, baking soda, and

sea salt. Avoid overmixing your pancake batter.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 14

Heat a small amount of ghee in a crepe pan over medium heat. Use a ladle to

scoop the batter into the pan. Once the bottom of the pancake is light brown, use

a spatula to flip it. Stack your pancakes on a plate and then serve immediately

with toppings of your choice.

Sweet Potato Waffles

Another breakfast treat that is easy to make is Sweet Potato Waffles. You just

need three ingredients to prepare the waffle batter.

As with the pancakes, you

can add any toppings that

you want. This will make 2

waffles. If you want a larger

batch, simply double or

triple the recipe.

Ingredients

1 ½ cups of grated sweet potato

2 eggs

2 tablespoons coconut flour

Directions

While you are preheating your waffle iron, mix the three ingredients together in a

large mixing bowl. Use butter or oil to grease the waffle iron. Spoon one-half of

the mixture into the waffle iron and close the lid. Cook for about 5 to 8 minutes.

The waffle should be golden brown. Serve with toppings of your choice.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 15

Grain Free Applesauce Pancakes

If you find the first pancake recipe

to be too bland, you may want to

try these Applesauce Pancakes.

This should yield about 5 medium

sized pancakes.

Ingredients

2 large eggs

1/3 cup of unsweetened

applesauce

¼ cup almond meal

1/8 teaspoon baking soda

½ teaspoon lemon juice

¼ teaspoon vanilla extract

½ tablespoon raw honey

Directions

Whisk the two eggs in a medium mixing bowl. Add the applesauce, raw honey,

and vanilla extract. In a small dish, combine the baking soda and lemon juice.

Add this mixture and the almond meal to the pancake batter. Mix until combined,

but avoid overmixing the ingredients.

Heat a frying pan with coconut oil. For each pancake, add about 3 tablespoons of

batter. Allow the pancake to cook for 3 to 4 minutes before flipping. Cook for

another 2 to 3 minutes or until both sides are golden brown. Serve while still hot

and top with your favorite toppings – such as blueberries or raw honey.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 16

Banana Pancakes

Here is yet another pancake recipe for you to try. By now, you are probably

understanding the basics of cooking without flour. You can use ingredients, such

as bananas, sweet potatoes, and applesauce to act as a binding agent in your

recipes. In this recipe, we are using a banana to create pancake batter.

Ingredients

1 ½ large ripe

bananas

2 large eggs

½ teaspoon of vanilla

extract

¼ teaspoon ground

cinnamon

1/8 teaspoon of baking soda

¼ teaspoon lemon juice

Raw honey and fresh fruits for toppings

Directions

Whisk the two eggs together in a medium mixing bowl. In a separate bowl, lightly

mash the bananas with a fork. Combine the eggs and the mashed bananas with

the rest of the ingredients. Stir until combined.

Heat your skillet or frying pan over medium-low heat. Use a small drop of

coconut oil to grease your pan. Use about 2 tablespoons of batter per pancake

and cook for about 2 minutes per side. Serve with raw honey or fresh fruits for

toppings.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 17

Chapter #3: Bread and Muffins

Blueberry Muffins

Blueberry muffins are the most popular type of muffins, so it would make sense

that there would be a delicious Paleo-friendly version. Here is an easy way to

make your own Paleo Blueberry Muffins.

Ingredients

1 cup blueberries (frozen or

fresh)

2 large eggs

2 ½ cups of almond flour

1 tablespoon coconut flour

2 tablespoons cinnamon

¼ teaspoon sea salt

½ teaspoon baking soda

1 tablespoon vanilla

¼ cup coconut oil

¼ cup raw honey

¼ coconut milk

Directions

Preheat your oven to 350 degrees Fahrenheit. Lightly coat your muffin tin with

coconut oil. Combine the almond and coconut flour with the baking soda and sea

salt in a large mixing bowl. Make a small well in the center of the dry mixture.

Pour in the coconut oil, raw honey, eggs, vanilla extract, and coconut milk. Mix

well.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 18

Next, add the blueberries and cinnamon. Lightly combine these two ingredients

with the muffin batter. Divide the mixture among 12 muffin cups and sprinkle with

a little extra cinnamon. Bake for about 25 minutes or until the tops are golden

brown.

Paleo Banana Bread

Paleo Banana Bread has a lot of uses. While you can simply eat a slice of

banana bread with some butter, you can also use banana bread for making

Paleo French Toast or use the batter from this recipe for making pancakes.

Ingredients

4 bananas

4 large eggs

½ cup almond butter

4 tablespoons coconut oil

½ cup almond flour

1 tablespoon cinnamon

2 teaspoon baking soda

1 ½ teaspoon lemon juice

1 teaspoon vanilla

1 pinch of sea salt

½ cup almonds or other nuts

(optional)

Directions

Preheat your oven to 350 degrees Fahrenheit. In a blender, combine the mashed

bananas, eggs, almond butter, and coconut oil. If you do not have a blender,

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 19

thoroughly mix the ingredients in a large mixing bowl. Next, add the coconut

flour, cinnamon, baking soda, lemon juice, vanilla, and sea salt. Mix well.

Coat your bread pan with some coconut oil. Bake for about 50 to 60 minutes.

You should be able to stick a toothpick in the center and have it come out clean.

Allow to cool on a cooling rack before serving.

Paleo English Muffins

You can prepare these English

muffins in just a couple of minutes

using your microwave. This will make

one muffin that you can split in half.

Ingredients

1 large egg

¼ cup almond flour

1 tablespoon coconut flour

¼ teaspoon baking soda

1/8 teaspoon sea salt

½ tablespoon coconut oil

2 tablespoons water

Directions

Whisk the dry ingredients together in a mixing bowl. Add the rest of the

ingredients and mix until combined. Transfer to a microwave safe round ramekin.

Microwave for 2 minutes and then allow to cool. Remove from the ramekin and

slice in half. Toast in your toaster oven for 2 to 3 minutes and serve.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 20

Grain Free Chocolate Chip Zucchini Bread

If you are not a fan of banana bread, then you should try this zucchini and

chocolate chip version. It is soft, chewy and perfect for breakfast or a snack.

Ingredients

1 cup shredded zucchini

¾ cup natural nut butter

¼ cup raw honey

2 large eggs

½ teaspoon vanilla extract

2 tablespoons coconut flour

1 teaspoon baking soda

½ teaspoon cinnamon

½ cup dairy-free chocolate

chips

Directions

Preheat your oven to 350 degrees Fahrenheit. Grease a loaf pan with coconut

oil. In a large bowl, combine the zucchini, nut butter, honey, eggs, and vanilla.

Whisk until creamy. Stir in the coconut flour, baking soda, and cinnamon. Fold in

the chocolate chips and then pour the batter into your loaf pan.

You can sprinkle some extra chocolate chips on top before placing the loaf pan in

your oven. Bake for 40 to 50 minutes. You should be able to insert a toothpick

and have it come out clean. Transfer the zucchini bread to a cooling rack and

allow to cool for at least 15 minutes before cutting or serving. One 8-inch loaf pan

should yield 12 thick slices of zucchini bread.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 21

Pumpkin Spice Muffins

These Pumpkin Spice Muffins are mostly comprised of eggs and pumpkin puree,

which makes them a great option for breakfast. You will get a dose of protein and

beneficial vitamins and minerals with every delicious muffin. You can make these

the night before and then you can eat a few for breakfast.

Ingredients

6 large eggs

¾ cup coconut flour

½ cup pumpkin puree

¾ cup raw honey

1 teaspoon ground cinnamon

½ teaspoon ground ginger

¼ teaspoon ground cloves

¾ teaspoon baking soda

1 teaspoon lemon juice

1 dash of nutmeg

Directions

Preheat your oven to 350 degrees

Fahrenheit. Grease your muffin tin with coconut oil. Combine all of the

ingredients in a large mixing bowl and divide between twelve individual muffin

cups.

Bake for 25 to 30 minutes or until the edges are golden brown and the centers of

the muffins are firm. Allow to cool for 10 minutes on a cooling rack before

serving.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 22

Almond Flour Muffins

Here is one more muffin recipe for you to try. You can use this as a base muffin

recipe for creating various flavored muffins. For example, you could add chopped

strawberries to make strawberry muffins or crushed nuts for nut muffins.

Ingredients

3 large eggs

2 ½ cups of almond flour

¾ teaspoon baking soda

½ teaspoon sea salt

1/3 cup mashed banana

2 tablespoons honey

2 tablespoons coconut oil

1 teaspoon vinegar

Directions

Preheat your oven to 350 degrees

Fahrenheit. Grease a 12-cup muffin

tin. Combine the dry ingredients in a large mixing bowl and the wet ingredients in

a medium mixing bowl. Once the two separate sets of ingredients are mixed,

combine them into the large mixing bowl.

At this point, you can add any other ingredients that you would like to add to

flavor your muffins. Divide the batter between 12 muffin cups. Bake for 14 to 18

minutes or until the centers have set and the edges are golden brown. Place the

muffin tin on a cooling rack and allow to cool in the tin for about 30 minutes.

Remove the muffins from the tin and serve.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 23

Chapter #4: Bars and Bowls

Chia Berry Paleo Parfait

This is not a real parfait but uses a mixture of coconut milk, honey, and chia

seeds to create a base for adding a variety of nutritious berries, including

strawberries, blueberries, and raspberries.

Ingredients

¾ cup mixed berries

1/8 cup chia seeds

½ cup granola

½ cup almond milk

1 tablespoon raw honey

1 teaspoon vanilla extract

Directions

Place the chia seeds in a small

bowl and add the milk, honey,

and vanilla extract. Stir the

ingredients together and place

the bowl in your fridge. Let it set

overnight.

The next morning, place half of the chia mixture in a glass or bowl. Then add half

of the granola. Top with half of the berries and then repeat the process – adding

the rest of the chia mixture, then the rest of the granola, and then the rest of the

berries. Serve and enjoy.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 24

Slow Cooker Butternut Paleo Oatmeal

You will need a slow cooker for this recipe. This is a meal that you should

prepare the day before and then heat up in the morning. This will make about

four servings. You can either heat your leftovers in a microwave or in the slow

cooker.

Ingredients

½ cup raw walnuts

½ cup raw almonds

1 medium butternut squash

(peeled and cubed)

2 apples (peeled and cubed)

1 teaspoon cinnamon

½ teaspoon nutmeg

1 tablespoon coconut sugar

1 cup coconut milk

Raisins and walnuts for

toppings

Directions

Place the almonds and walnuts in a small bowl and cover with water. Soak for 12

hours. Rinse the nuts and place in a food processor until it is the consistency of

flour. Place the ground nuts and the rest of the ingredients, other than the raisins,

in a slow cooker.

Cook on low for 8 hours, stirring occasionally. When you are ready to serve, top

with raisins and additional nuts.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 25

Paleo Granola

You can use this granola in any Paleo recipe that requires granola without having

to worry about whether the granola is gluten-free.

Ingredients

2 cups raw walnuts

2 cups cashews

1 cup raw pumpkin seeds

1 cup shredded coconut

1 cup dried cranberries

1 egg white

2 tablespoons water

3 tablespoons grapeseed oil

1/3 cup raw honey

1 teaspoon vanilla extract

½ teaspoon ground cinnamon

½ teaspoon sea salt

Directions

Preheat your oven to 300 degrees Fahrenheit. Line a baking sheet with

parchment paper. Add the nuts and pumpkin seeds to a blender and blend until

you have a fine meal. In a large mixing bowl, whisk the egg white together with

the water. Add the grapeseed oil, vanilla extract, raw honey, cinnamon, and salt

to the mixing bowl. Whisk the ingredients in the bowl together. Pour the nut

mixture into the mixing bowl. Add the dried cranberries and the shredded

coconut. Stir the mixture until everything is coated. Spread the granola mixture

on the baking sheet and bake for 20 to 30 minutes or until the mixture is golden

brown. Stir after 10 minutes. Remove the baking sheet from the oven and allow

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 26

to sit for 10 minutes. Use a spatula to scoop the mixture out into large glass

mason jars. You should allow the granola to completely cool before using in any

other recipes.

Paleo Pumpkin Porridge

Here is another pumpkin recipe. This time, you are going to use fresh pumpkin to

make a filling gluten-free porridge. Paleo Pumpkin Porridge is perhaps one of the

easiest recipes in this entire cookbook. You can prepare it in a matter of minutes.

Ingredients

½ cup pumpkin

½ cup almond milk

2 tablespoons coconut flour

½ tablespoon of raw honey

1 egg

1 dash of cinnamon

Assorted nuts and fruits of your choice for toppings

Directions

In a medium saucepan, combine the pumpkin, the almond milk, and the coconut

flour. Cook for one minute over medium-high heat while stirring continuously.

Add the rest of the ingredients, other than your toppings, and cook for another 4

minutes. The mixture should start to bubble.

Remove from heat and allow to cool for a minute. Scoop into a bowl and top with

fresh fruits or nuts of your choice. As a recommendation, banana slices and

crushed nuts taste great with this porridge.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 27

Raw Coconut Cranberry Cashew Fig Bars

These healthy fig bars contain fresh fruit and nuts along with coconut. You can

make about 20 bars with this no-bake recipe.

Ingredients

1 cup dried figs

1 cup shredded coconut

1 cup dried cranberries

1 cup cashews

½ teaspoon sea salt

2 tablespoons raw honey

1 tablespoon coconut oil

½ teaspoon cinnamon

Directions

Other than the honey and cashews, combine all of the ingredients in a food

processor and blend until completely mixed. Add the honey and mix until

combined.

Fold the cashews into the mixture. Line an 8x8 pan with wax paper. Use a spoon

to scoop the mixture onto the wax paper. Use the back of the spoon to press the

mixture down and even out the surface.

Place another piece of wax paper on top of the fruit and nut mixture. Press down

on the upper wax paper to compress the mixture. You should try to make the

mixture as even as possible. Place the pan in your fridge for at least 2 hours and

then cut into about 20 squares by cutting 4 rows and 5 columns.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 28

3 Ingredient No-Bake Coconut Date Bars

Here is another easy fruit bar recipe that requires no baking. It should only take

about 10 minutes to prepare these Coconut Date Bars.

Ingredients

1 cup dried dates

(roughly chopped)

¾ cup raw almonds

½ cup shredded

coconut flakes

Directions

Soak the chopped dates in a bowl of warm water for 5 minutes. Drain the water

from the bowl. Add the almonds and coconut flakes. Loosely combine these

three ingredients and then transfer to a food processor. Chop until the

ingredients begin to form a ball.

Remove the mixture from the food processor and press into a tight ball using

your hands. Place the ball on a sheet of parchment paper. Use a rolling pin to roll

the ball out into a square about 6x6-inches in size. Use a butter knife to

straighten out the edges by pressing the dull edge of the knife against the sides

of the square.

Use the butter knife to cut the square into 9 2x2-inch square bars. The entire

process should take about ten minutes and you will have 9 Coconut Date Bars

that you can eat instantly. If you like this recipe, you could try adding one or two

additional ingredients, such as dried cranberries or homemade granola.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 29

Creamy Chocolate Crunch Bars

These creamy chocolate crunch bars require more prep than some of the other

Paleo bars, so you may want to make them the night before. You could also add

fruit or other ingredients to your liking.

Ingredients

1 cup of almonds

1 ½ cups coconut flakes

1 cup of coconut oil

4 tablespoons of raw cacao

10 dates

2 cups cashews

½ cup coconut sugar

¼ cup lemon juice

¼ cup water

Directions

Soak the almonds and cashews for about 6 hours prior to making these bars.

Melt the coconut oil in a saucepan. In a blender, combine the almonds, coconut

flakes, ½ cup of coconut oil, 2 tablespoons cacao, and the dates. Process until

well blended. Spread this mixture into a 9x13 baking dish and set in your fridge.

After cleaning your food processor, add a ¼ cup of coconut oil, ¼ cup coconut

sugar, lemon juice, and water. Blend until creamy. Place this mixture on top of

the mixture in the baking dish. Next, mix 2 tablespoons cacao, ¼ cup coconut

sugar, and ¼ cup coconut oil in a small bowl. Pour this on top of the other layers.

Freeze for at least one hour before cutting into bars.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 30

Fig Energy Balls

These energy balls can be made quickly and are good for up to two weeks if you

store them in your fridge. Eat them in the morning for a quick breakfast.

Ingredients

1 cup walnuts

1 cup pecans

2 cups dried figs

¼ cup dried dates

2 teaspoons raw honey

1 teaspoon vanilla

1 dash of sea salt

Directions

First, toast and chop the nuts. Heat your oven to 250 degrees and spread the

nuts out on a baking sheet. Bake for about 20 minutes and then allow to cool for

5 minutes, and then chop in a food processor until mostly crushed.

Next, combine the dried figs, dates, honey, and vanilla in the food processor until

combined. Add the crushed nuts and pulse until the nuts are mostly broken down

and combined with the mixture. Use a spoon to scoop out chunks of the mixture.

Roll these chunks into balls using damp hands and set on a baking sheet lined

with parchment paper.

Store the baking sheet in your fridge for about an hour or until the fig balls have

hardened. You can then transfer them to an airtight container or serve them. This

should be enough to make about 20 fig balls.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 31

Chapter #5: Smoothies

Pumpkin Spice Smoothie

This Paleo and Vegan-friendly smoothie are not only a great breakfast but a

refreshing late day snack. You can either buy a can of pumpkin puree or prepare

your own from a freshly baked baking pumpkin.

Ingredients

1 banana

½ cup pumpkin puree

2 cups almond milk

2 tablespoons almond

butter (or any other nut

butter)

2 dates

¼ teaspoon cinnamon

1/8 teaspoon ground

ginger

1 pinch of nutmeg

5 ice cubes

Directions

Place all of the ingredients in

your blender and blend until smooth. This recipe should yield about 24 ounces of

Pumpkin Spice Smoothie. If you want to make more, you could double the size of

the batch. If you find that the smoothie is not thick enough, you could use a

frozen banana. Just make sure that you chop the banana before freezing.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 32

Avocado Banana Smoothie

Avocados and banana mashed together and mixed with honey make for a rich,

creamy smoothie. This recipe will make 2 servings.

Ingredients

3 bananas

½ an avocado (mashed)

2 cups of coconut water

2 tablespoons honey

1 teaspoon ground

cinnamon

1 teaspoon vanilla extract

12 ice cubes

1 dash of sea salt

¼ cup crushed almonds

(optional)

Directions

In a blender, combine the

bananas and coconut water.

After pureeing the banana and coconut water add the rest of the ingredients –

other than the topping. Blend until smooth and serve in a large glass. Top with

the crushed almonds if you decide to include them with your smoothie.

As with the previous recipe, if you find that the shake is too thin, you can use

frozen bananas. Another option is to use fewer ice cubes. Instead of using 12,

you could try using 6 ice cubes.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 33

Raspberry Grapefruit Smoothie

The Raspberry Grapefruit Smoothie contains large amounts of vitamin C, fiber,

calcium, and antioxidants, preparing you for the day.

If you want to add some protein

to your smoothie, you could

add a scoop of gluten-free

protein powder. Without the

protein powder, this smoothie

contains just 3 grams of

protein.

Ingredients

Juice from 1 pink grapefruit

1 banana

1 cup of raspberries

Directions

You can either use fresh or frozen raspberries and bananas. If you choose to use

a frozen banana, chop it ahead of time as it is difficult to cut once frozen. If you

do not have a juicer, you can squeeze the juice from the grapefruit using your

hands. Cut the grapefruit in half. Squeeze the half grapefruit over a bowl to

extract the juices. Repeat with the other half.

Once your ingredients are ready, place them in a blender and blend until smooth.

This will make one serving. You can always double or triple the recipe to make

multiple servings.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 34

Morning Paleo Smoothie

The Morning Paleo Smoothie is intended to give you an idea how to prepare your

own healthy smoothie using your favorite ingredients.

Once you try this basic recipe, you can switch out the fruit for your favorite fruit

and include your favorite sweeteners, such as raw honey, agave, or lemon juice.

Ingredients

1 cup coconut milk

1 frozen banana (chopped)

1 cup strawberries

1/2 cup raspberries

1 raw egg yolk

1 tablespoon raw honey

Directions

Simply combine all the ingredients in

a blend and blend until smooth. Serve

immediately in a tall glass.

This is a basic Paleo smoothie. The banana is the base that helps create a

creamy smoothie. This can be replaced with avocado. The berries can be

replaced with your favorite fruit and you can substitute the raw honey with agave

or lemon juice. Even the coconut milk can be replaced with almond milk.

Experiment with different combinations of ingredients, using this recipe to

understand the basic structure of a standard smoothie.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 35

Paleo Mojito Green Smoothie

This imitation Mojito is non-alcoholic but still refreshing. It will give you a blast of

energy to start your day thanks to the mango and spinach. In addition to energy,

you will get a range of health benefits, especially from the mango.

Mangos contain high levels of

fiber, vitamin C and pectin,

which can help lower your

cholesterol levels and improve

digestion. Spinach is also a

surprisingly good source of

fiber and vitamin C.

Ingredients

1 cup coconut water

1 cup mango

1 cup spinach

1/3 cup cucumber

¼ avocado

1 tablespoon lime juice

1 tablespoon chia seeds

4 fresh mint leaves

1 teaspoon raw honey

Directions

Combine all of the ingredients in your blender and blend until smooth. This will

make one serving.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 36

Orange Peach Breakfast Smoothie

Here is one more amazing Paleo-friendly smoothie recipe for you to try. The

Orange Peach Breakfast Smoothie is creamy and packed with antioxidants. You

will also receive plenty of vitamin C and the fresh ginger will give you a small

boost of energy to help wake you up.

Ingredients

2 cups of frozen

peaches (sliced)

2 medium oranges

(peeled and separated)

1 small avocado (peeled

and pitted)

½ cup fresh raspberries

1 teaspoon vanilla extract

1/8 teaspoon ground turmeric

1 pinch of sea salt

Directions

Instead of simply throwing all the ingredients together and blending, you should

place them in the blender in a specific order and then blend. First, place the

frozen peach slices in a blender. Add the orange slices next. You can then add

the avocado, raspberries, vanilla extract, turmeric, ginger, and sea salt.

Blend until smooth and creamy. Divided between two glasses and serve. If you

are making this smoothie for yourself, then store the leftover serving in a sealable

container.

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 37

Conclusion

Breakfast is considered the most important meal of the day as it is supposed to

give you the energy that you need to get through the morning. You now have an

assortment of 30 delicious breakfasts that you can add to your diet. Give each of

these recipes a try. It has never been easier to stick to a diet than when you

follow the Paleo way of eating.

Experiment with Recipes and Make Substitutions

One of the great things about the Paleo Diet is that you can easily make

substitutions and changes to the recipes that you find.

You will find that the majority of the recipes in this cookbook allow you to add

your choice of toppings or provide suggestions for substitutions. This is a simple

way to alter the nutritional content of the meal to meet your needs or to add your

favorite ingredients. You can add fresh fruit or nuts to nearly any meal.

If you are worried about the specific nutritional requirements of the Paleo Diet,

then you should take a look at resources and guides explaining how the Paleo

Diet works. Once you understand the basics, the Paleo Diet is a relatively easy

diet to follow.

The diet is based around the diet of our early ancestors. By eating healthy foods

and avoiding processed junk, you can begin improving your health and reaching

your own fitness goals. It is not that hard to avoid dairy, grain products, and

processed foods. You just need to find the right recipes.

Have fun trying out these various breakfast recipes. Remember to continue

searching for new ways to prepare meals for the Paleo Diet

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 38

Recommended Resources I thought it would be helpful to create a resource page that you can refer to for all of your paleo information and recipe needs. Enjoy!

Paleo Cookbooks - PaleoHacks Cookbook: The PaleoHacks Cookbook is much more than a

cookbook. The bonus materials that come along with it make it an entire

step-by-step guide for transitioning and maintaining a Paleo Diet.

- Against All Grain, Danielle Walker: Great book for converting some of your

pre-Paleo favs to a delicious Paleo compliant meal from an author that was

forced to do the same for herself. Danielle Walker has a fantastic website for

recipes, blog entries about living grain free and her other books. This was her

first book and a nice introduction to Paleo eating.

- 101 Paleo Slow Cooker Recipes, Dan Thompson: If you are a busy person

with little time to cook using a slow cooker to prepare your Paleo meals is for

you. I had never used a slow cooker before I went Paleo and this book got me

started. There were meals in it that I never even thought of creating. There

are even dessert recipes in this book. Everything that I made was delicious.

With so many recipes you will not be disappointed.

- Frugal Paleo, Ciarra Hannah: Most of us do not have unlimited resources to

devote to our groceries; I know I don’t. As a result, when I started Paleo I was

looking for ways to save money and this book was a handy collection of

recipes to guide the process. It gave me ideas for using affordable ingredients

to make something that tastes good. Very useful.

- Well Fed, Mel Joulwan: This book was awesome for me because it brought in

some international dishes. It gave me my first look at Asian inspired Paleo

recipes among other cuisines. Melissa Joulwan, who runs the

www.meljoulwan.com, hit a homerun with this book. The variety of recipes,

coupled with the condiment recipes make this book a no brainer to add to

your Paleo cookbook collection. Let’s be honest, some meals are bland

without sauces or condiments.

Paleo Research & Information - The Paleo Solution, Robb Wolf: This book gives you the science behind the Paleo

Diet and is an informative resource for anyone interested in Paleo and how it can

contribute to better health and minimize the risk of disease. I went Paleo

because of my personal risk of disease; this book illuminated the reasons that

Paleo was a great choice for me. As a bonus, there’s a 30 day meal plan included

to provide that Paleo jumpstart.Robb Wolf is a fantastic Paleo resource, check

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 39

out his website, listen to his podcast and read his books. He has a unique

perspective that really helps clarify some of the nuts and bolts of Paleo living and

eating.

- The Paleo Diet, Loren Cordain, PhD: Coupled with the Paleo Diet Solution, The

Paleo Diet by Dr. Loren Cordain is the ultimate resource. These two books

thoroughly provide the baseline of information for the premise, available

research and practicality of Paleo. There are more books out there, but The Paleo

Diet is the definitive entry point to Paleo.

Get Started Here

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 40

Thanks For Reading We are so pleased to you downloaded our Quick & Easy Cookbook and it is a pleasure that you have joined us in our Paleo adventures. We love the Paleo lifestyle and at the time of writing this have lost more than 35 pounds as a family after having Paleo in our life for just 10 weeks. We can be found on social media on the links below: http://twitter.com/cavemandietblog http://pinterest.com/cavemandietblog https://www.facebook.com/cavemandietblog Finally, if you enjoyed this book, then I’d like to ask you for a favor, would you be kind enough to leave a review for this book on Amazon? It’d be greatly appreciated! Click here to leave a review for this book on Amazon!

Thank you and good luck!

CavemanDietBlog.com

Quick and Easy Paleo Diet Breakfast Recipes

Copyright © 2016 Cavemandietblog.com/Gray Hayes 41

Check Out My Other Books

Below you’ll find some of my other popular books that are popular on Amazon and Kindle as well. Simply click on the links below to check them out. Alternatively, you can visit my author page on Amazon to see other work done by me. The Paleo Diet: The Ultimate Paleo For Beginners-How to Lose Weight and Get Healthy The Paleo Step by Step: My Gradual Paleo Journal Explains How To

Do The Paleo Diet Step by Step Paleo Breakfast Cookbook: 30 Days of Paleo Breakfast Meals If the links do not work, for whatever reason, you can simply search for these titles on the Amazon website to find them.