The Tao of Rae – for Free! And – Rachael Ray’s Garlic Roast Chicken with Rosemary and Lemon – Paleo!

Tao Square

Tao Square (Photo credit: Rosa Say)

The Tao of Rae

As many long-time readers know, I developed the Tao of Rae on this website.  I have finally compiled it and put it together in PDF format.  This morning I also published it for nook on Barnes & Noble‘s website and for Kindle on

But here, it’s free.  Download The Tao of Rae in PDF format for free here and check it out.

I put a lot of work into it, and I hope that whoever downloads it enjoys it.

Speaking of things that I hope people enjoy — I’ve got another paleo friendly recipe from Food Network!

Rachael Ray’s Garlic Roast Chicken with Rosemary and Lemon


  • 2 1/2 pounds boneless, skinless chicken breasts, cut into large chunks
  • 6 cloves garlic, crushed
  • 3 tablespoons fresh rosemary leaves stripped from stems
  • 3 tablespoons extra-virgin olive oil, eyeball it
  • 1 lemon, zested and juiced
  • 1 tablespoon grill seasoning blend (recommended: Montreal Seasoning) or, coarse salt and black pepper
  • 1/2 cup dry white wine or chicken broth


  1. Preheat oven to 450 degrees F.
  2. Arrange chicken in a baking dish, 9 by 13-inch.
  3. Add garlic, rosemary, extra-virgin olive oil, lemon zest and grill seasoning or salt and pepper to the dish.
  4. Toss and coat the chicken with all ingredients, then place in oven.
  5. Roast 20 minutes.
  6. Add wine and lemon juice to the dish and combine with pan juices.
  7. Return to oven and turn oven off. Let stand 5 minutes longer, then remove chicken from the oven.
  8. Place baking dish on trivet and serve, spooning pan juices over the chicken pieces.
  9. Enjoy! 🙂

Paula Deen’s Baked Tilapia with Tomato and Basil – Paleo!

English: Image of Paula Deen taken as part of ...

English: Image of Paula Deen taken as part of a public relations campaign for the nonprofit group Civitan. (Photo credit: Wikipedia)

Happy Cyber Monday, readers!

I’m sure everyone’s busy getting all of their holiday shopping taken care of today, so I wanted to feature a recipe that was absolutely mouth-watering and easy to fix up for supper tonight.

Today, I’m bringing you one of Paula Deen‘s top recipes that got 5 stars on Food Network’s website. It honestly amazes me that with all of the totally healthy recipes that I don’t even have to change at all that the Food Network doesn’t have their own section of paleo recipes. Maybe I should suggest it to them!

Paula Deen’s Baked Tilapia with Tomato and Basil


  • Nonstick cooking spray
  • 2 (8-ounce) tilapia fillets
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon minced fresh basil leaves
  • 1 teaspoon minced fresh oregano leaves
  • 1 teaspoon onion powder
  • 1 teaspoon minced garlic
  • 3 tablespoons olive oil
  • 1 large tomato, thinly sliced
  • 1 teaspoon fresh lemon juice


  1. Preheat the oven to 400 degrees F.
  2. Spray a shallow 1-quart baking dish with nonstick spray.
  3. Sprinkle the fish evenly with salt and pepper.
  4. Arrange the tilapia in a baking dish and sprinkle evenly with basil, oregano, onion powder and garlic.
  5. Drizzle with 2 tablespoons of the olive oil.
  6. Arrange the tomato slices evenly over the fish, and drizzle with the remaining 1 tablespoon of olive oil.
  7. Bake until fish flakes easily with fork, about 20 to 25 minutes.
  8. Squeeze the lemon juice over fish and serve immediately.
  9. Enjoy! 🙂

Bobby Flay’s Grilled Chicken Paillard with Lemon and Black Pepper and Arugula-Tomato Salad – Paleo!

Happy Shopping Saturday, y’all!

Things here at home are great. We’ve just had a delicious breakfast of sweet potato hashed browns, center-cut, thick-cut bacon, and eggs, and are about to start our day. We’ve got to hit Costco for some staples, and then we’re going to go to the YMCA to work out.

I found the cutest presents to buy my niece on, and I’m getting really excited for the holidays.  This weekend we’re setting up the Decemberween bush of lights, and I’m going to start working on our paleo gingerbread recipe.

Today, I’m bringing you a recipe that we’ll probably be making for dinner in a couple of nights. Thanks for another great paleo-friendly recipe, Food Network!

Bobby Flay‘s Grilled Chicken Paillard with Lemon and Black Pepper and Arugula-Tomato Salad


  • 1/4 cup freshly squeezed lemon juice
  • 1 small shallot, chopped
  • 1/4 cup pure olive oil
  • 1/4 teaspoon coarsely ground fresh black pepper
  • 4 boneless, skinless, chicken breasts, pounded thinly
  • Salt
  • 1/2 pound arugula
  • 2 ripe beefsteak tomatoes, diced
  • 1 small red onion, peeled, halved and thinly sliced
  • 2 tablespoons red wine vinegar
  • 2 tablespoons extra-virgin olive oil, plus additional for garnish
  • Lemon halves, for garnish

Whisk together lemon juice, shallot, olive oil and black pepper in a large baking dish. Add the chicken, turn to coat and marinate in the refrigerator for 30 minutes.

Preheat grill to high. Remove chicken from marinade, season with salt on both sides and grill for 2 to 3 minutes per side or until golden brown and just cooked through.

Combine arugula, tomatoes and onions in a large bowl, toss with the vinegar and oil and season with salt and pepper, to taste. Place each paillard on a large plate, drizzle with extra-virgin olive oil and top with some of the arugula-tomato salad. Garnish with lemon halves.

SERVES: 4; Calories: 292; Total Fat: 17 grams; Saturated Fat: 3 gram2; Protein: 27 grams; Total carbohydrates: 8 grams; Sugar: 5 grams; Fiber: 2 grams; Cholesterol: 73 milligrams; Sodium: 152 milligrams

Chef Robert Irvine’s Pork Chops with Apples And Onions – Paleo!

Happy Black Friday, Everyone!

Ah, Black Friday – the day you either avoid shopping altogether, or go out and brave the stores to get the best deals possible for Chanukkah and Christmas presents. Today, Adam and I are huddled up in our apartment because it is cold outside, and we are choosing to enjoy the convenience of online shopping of

Today, I’m featuring Chef Robert Irvine’s Pork Chops with Apples and Onions – a delicious recipe that is paleo as you can get. It’s perfect for this day-after-Thanksgiving when all you want is to have leftovers, but instead you can give yourself something good for your body and just as delicious as the meal you had yesterday.

Thank you, Food Network!

Chef Robert Irvine’s Pork Chops with Apples and Onions


Apple Compote:

  • 1 tablespoon grapeseed oil
  • 1/2 cup thin-sliced (height wise) red or Vidalia onion
  • 1/4 cup thin-sliced bacon
  • 1 cup thin-sliced apple (1/4-inch by length)
  • 1/4 cup white wine, sauvignon blanc or riesling
  • 1/4 cup (1/2 stick) butter, at room temperature
  • 1/2 teaspoon ground nutmeg, optional
  • 1/2 teaspoon turmeric, optional

Pork Chops:

  • 2 tablespoons grapeseed oil
  • Eight 4-ounce fresh boneless pork loin chops
  • 1 teaspoon ground pepper
  • 1 tablespoon kosher or sea salt
  • 1 teaspoon fresh mint, chopped
  • Potatoes of choice, for serving

For the apple compote:

  1. In a large saute pan over high heat, add the oil and allow to heat to the verge of smoking.
  2. Then add the onions and reduce the heat to medium.
  3. Allow the onions to cook, stirring throughout, until light brown in color, about 2 minutes.
  4. Then add the bacon and allow to cook until the bacon has begun to brown.
  5. Then add the apples. After adding the apples, allow all the ingredients to blend in flavor for a final 2 minutes.
  6. Add the wine to deglaze the pan and allow the alcohol to cook off.
  7. After reducing the wine, reduce the heat to low and whisk in the butter and optional spices, stirring for 1 to 2 minutes to create a sauce.
  8. Finish with the mint and hold warm until serving.

For the chops:

  1. In large a saute pan over medium-high heat, add the oil and allow to warm.
  2. Sprinkle the chops with salt and pepper equally on both sides and add to the warm oil.
  3. Allow the chops to brown on the first side for 3 to 4 minutes, and then flip and repeat cooking on the second side for a final 3 to 4 minutes.
  4. Once cooked, remove from the pan and serve with potatoes of choice.
  5. Finish with the apple compote.
  6. Serve and Enjoy!

Paleo Green Bean Casserole!

Fret not, fair followers, I wouldn’t leave you without a truly delicious paleo recipe today for your Thanksgiving feast.

This one comes from Wellness Mama, and it looks so good that I wouldn’t save it just for Thanskgiving. This is the sort of too-good-for-once-a-year dish that goes well with pork chops, fried catfish, and all sorts of different soul food. I personally can’t wait to fix some of this up!

Paleo Green Bean Casserole

Onion Topping

  • 2-3 medium onions, very thinly sliced
  • 2 eggs
  • 3 tablespoons of heavy cream or coconut milk
  • 2-3 tablespoons of coconut flour
  • ½ cup coconut oil or tallow for frying (Wellness Mama uses tallow.)

Healthy Cream of Mushroom Sauce

  • ½ cup butter
  • ½ cup cream or coconut milk
  • ⅓ of onion mix above
  • 8-10 mushrooms, finely diced
  • ½ tsp garlic powder
  • salt and pepper to taste
  • 4-5 egg yolks
  • coconut milk or water to thin


  • 5 cans of cut or french style green beans (can also use fresh or 2-3 bags of frozen, or 2-3 pounds of fresh just heat first to remove extra liquid)


  1. Thinly slice all the onions, separate, and put in medium bowl.
  2. Add the two eggs and the heavy cream and mix well until evenly incorporated.
  3. Add coconut flour and mix by hand until evenly coated (note: may use slightly more or less depending on your brand of coconut flour.)
  4. Put tallow in large skillet and turn on medium high heat.
  5. When hot, add the coated onions and evenly brown, turning occasionally.
  6. When browned, remove from heat and set aside.
  7. In medium sauce pan, melt butter and saute mushrooms until starting to brown, then add cream or coconut milk.
  8. Whisk in egg yolks and spices and about ⅓ of the onion topping mixture and continue stirring until the yolks begin to cook and the mixture thickens.
  9. Add extra milk or water if needed to thin (only a few tablespoons might be needed).
  10. Drain green beans and pour into a 9×13 baking dish.
  11. Pour the cream mixture over and mix well until incorporated.
  12. Top with onion mixture and heat at 325 in oven until topping starts to crisp (but not burn!) and green beans are heated.
  13. Enjoy!

Decadent, Gooey, Crunchy Paleo Sweet Potato Casserole

So, I don’t know about you, but my favorite side dish on Thanksgiving (aside from carb-laden crouton-based stuffing) has always been the gooey, marshmallowey sweet potato casserole.  This rendition of the recipe doesn’t include marshmallows, but it tastes like it does!

Melissa over at CupcakesOMG! brings us this absolutely decadent and delicious recipe for sweet potato casserole that will make your tastebuds pop with pleasure.

Sweet Potato Casserole


  • 4 large sweet potatoes
  • 1/2 cup canned coconut milk
  • 1 Tbsp. coconut oil
  • 1-2 Tbsp. maple syrup
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • juice of half an orange
    Pecan Topping
  • 3/4 cup chopped raw pecans
  • 1 tsp cinnamon
  • 1 Tbsp maple syrup
  • 1 tsp melted coconut oil


  1. Preheat oven to 350 degrees F.
  2. Bring a large pot of water to a boil.
  3. Peel and dice sweet potatoes into large chunks.
  4. Add sweet potato chunks to water and boil until fork tender — about 10 minutes.
  5. Drain potatoes, then put them back in the large pot with all the other ingredients.
  6. Using a hand mixer, blend potatoes until they reach your desired consistency and flavor. (You may want to add a little more coconut milk, spices, or syrup based on your taste.)
  7. Make the topping: in a small bowl, combine all topping ingredients until pecans are well coated.
  8. Put sweet potatoes into an oven safe dish and top with pecans.
  9. Bake for about 15 minutes in preheated oven until topping is browned.
  10. Serve warm and enjoy!
Makes 12 servings

Alton Brown’s Good Eats Roast Thanksgiving Turkey Recipe – Made Paleo!

It was a nice, relaxing weekend.  We had family over on Saturday (along with a Chinese take-out cheat meal) which was a lot of fun. I got the chance to hold and feed my beautiful, infant nephew Alex and to color pictures with my sweet and gorgeous niece, Dottie. Besides spending time with the young ones, it is always good times with their parents Laura and Tony. Sunday, by comparison was very chill. I think I slept through the majority of the day in a way that only MS or narcolepsy can allow you to. We ate chili for supper that night.

This week, I’m going to focus giving you guys recipes that you can use for Thanksgiving.

Adam and I bought ourselves an extra turkey just for eating throughout the week.  Thursday, we’re having supper with the family, and it’s definitely going to be a cheat day! But the rest of the week, we simply can’t call it quits on our diet – especially when even Men’s Health is suggesting that it’s the IT diet to be on.

Men’s Health Recommends the Paleo Diet for Fitness

I was amused this morning when I got an email that said “Should You Go Paleo?” because, obviously, I already have. But it seems that the folks over at Men’s Health Magazine have gotten wind that this diet of ours is actually good for body building!  In their article, “Should You Go Paleo?” they highlight the evolution and all the reasons why the diet is so good for us!

So, staying true to the diet most of the time is important to me and Adam.  That’s why we’re making subtle changes to Alton Brown‘s recipe for Thanksgiving Turkey.

Alton Brown’s Good Eats Roast Turkey Recipe – Made Paleo!

The Turkey Is Done

The Turkey Is Done (Photo credit: Wikipedia)


  • 1 (14 to 16 pound) frozen young turkey

For the brine:

  • 1 cup kosher salt
  • 1/2  cup maple syrup
  • 1 gallon vegetable stock
  • 1 tablespoon black peppercorns
  • 1 1/2 teaspoons allspice berries
  • 1 1/2 teaspoons chopped ginger root
  • 1 gallon heavily iced water

For the aromatics:

  • 1 red apple, sliced
  • 1/2 onion, sliced
  • 1 cinnamon stick
  • 1 cup water
  • 4 sprigs rosemary
  • 6 leaves sage
  • Olive oil


Click here to see how it’s done.

2 to 3 days before roasting:

  1. Begin thawing the turkey in the refrigerator or in a cooler kept at 38 degrees F.
  2. Combine the vegetable stock, salt, maple syrup, peppercorns, allspice berries, and ginger in a large stockpot over medium-high heat. Stir occasionally to dissolve solids and bring to a boil. Then remove the brine from the heat, cool to room temperature, and refrigerate.

Early on the day or the night before you’d like to eat:

  1. Combine the brine, water and ice in the 5-gallon bucket. Place the thawed turkey (with innards removed) breast side down in brine. If necessary, weigh down the bird to ensure it is fully immersed, cover, and refrigerate or set in cool area for 8 to 16 hours, turning the bird once half way through brining.
  2. Preheat the oven to 500 degrees F.
  3. Remove the bird from brine and rinse inside and out with cold water. Discard the brine.
  4. Place the bird on roasting rack inside a half sheet pan and pat dry with paper towels.
  5. Combine the apple, onion, cinnamon stick, and 1 cup of water in a microwave safe dish and microwave on high for 5 minutes. Add steeped aromatics to the turkey’s cavity along with the rosemary and sage. Tuck the wings underneath the bird and coat the skin liberally with olive oil.
  6. Roast the turkey on lowest level of the oven at 500 degrees F for 30 minutes.
  7. Insert a probe thermometer into thickest part of the breast and reduce the oven temperature to 350 degrees F.
  8. Set the thermometer alarm (if available) to 161 degrees F. A 14 to 16 pound bird should require a total of 2 to 2 1/2 hours of roasting.
  9. Let the turkey rest, loosely covered with foil or a large mixing bowl for 15 minutes before carving.
  10. Serve and Enjoy!  HAPPY THANKSGIVING!!!!

Day 5: Spaghetti Squash & Chicken

Spaghetti Squash cooked

Spaghetti Squash cooked (Photo credit: Wikipedia)

Tonight’s dinner couldn’t be more simple.


  • 1 whole spaghetti squash
  • 1/4 cup extra-virgin olive oil
  • salt and freshly ground black pepper
  • 1 jar paleo-friendly marinara sauce
    (We’re using Culinary Circle’s Three Mushroom!)
  • 1 lb. chicken, cooked and chopped


  1. Preheat the oven to 450 degrees F.
  2. Split the squash in half and scrape out the seeds.
  3. Season the spaghetti squash with olive oil, salt, and pepper.
  4. Place the flesh side of the squash down and roast it for 40 minutes until fully cooked.
  5. Remove from the oven and let it rest until it’s cool enough to handle.
  6. Meanwhile, heat the sauce in a large saute pan with the chopped chicken.
  7. When the squash is cool enough to handle, using a spoon or fork, scrape the strands of spaghetti from the inside of the skin of the squash.
  8. Optional – Toss the spaghetti squash in the a separate pan to cook off a little moisture.
  9. Next, move the spaghetti in with the hot marinara for just long enough to become a homogenized dish and not overcook.
  10. Serve and Enjoy!

Day 4: Salad and Pot Roast

Review of Health-Bent’s Double Bacon Caesar (or Honey Mustard) Salad

Warm, sweet, slightly spicy-bacon-y dressing. What other reason do you need to eat lettuce? I mean sure, the salad had bacon and chicken and carrots, and I even threw in some pecans for good measure — but the honey mustard dressing! Oh my gosh. Worth the whole salad.

4 forks. 5 stars. Whatever rating system you have: tops. Seriously. I might make up excuses to make this salad again.

Just an Ordinary Day

Not much to talk about when it comes to the daily life today. The kitties are doing well. We’ve got their medicine, and for the next 2 weeks, they’ll be dewormed and antibioticed to good health! Hopefully, they’ll also put on some weight.

Fortunately, our dog, Brisco, is doing well. We brought in a fecal sample and he is free of intestinal hojimawhutzits. (And yes, that is the technical term).

In case anyone was concerned, so are Adam and I. 😉  I have been feeling really fatigued, though, recently, so today I cooked something easy.

What’s for supper? Rosemary Pot Roast!

Tonight, I’m bastardizing a recipe off of AllRecipes, and I’m cooking it in the crockpot instead of the oven.


  • 1 tablespoon vegetable oil
    (Howbout all the grease from a pound of bacon?)
  • 3 1/2 pounds beef chuck pot roast
  • 2 teaspoons salt
  • 1 teaspoon ground black pepper
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 cup diced onion
    (Or a bag of frozen “stew vegetables” – that counts, right?)
  • 1/4 cup butter
  • 1 teaspoon dried rosemary


What I did: Put it all in a Crock Pot on High for 6 hours

What says to do:

  1. Preheat the oven to 275 degrees F (135 degrees C).
  2. Pour vegetable oil into a large oven-safe pot over medium-high heat. Season the chuck roast with salt and black pepper. Brown the meat on both sides in the hot oil, and transfer to a plate.
  3. Stir carrots, celery, and onion into the pot, and cook and stir until vegetables start to release their juices, about 3 minutes; loosen any brown flavor bits on the bottom of the pot. Add butter, and cook until the onions are translucent, about 5 minutes. Then sprinkle in rosemary, stir the vegetables, and return the roast to the pot. Cover the pot with a lid.
  4. Roast in the preheated oven until the chuck roast is tender, about 2 1/2 to 3 hours. Season vegetables with additional salt and black pepper, if desired.

Day 3: Kitties and Salad

Review of The Clothes Make The Girl’s Merguez Meatballs

These were so delicious! A little spicy, definitely savory, and they are, without a doubt, going to be part of our regular “go-to” eats. The only thing that Adam and I found was that after baking in the oven, some of the fat drained out, so they were a bit dry and asking for a dipping sauce. I found that greek yogurt did the trick for me.

Adam, however, is not a fan of greek yogurt, so he has decided that next time we make it, instead of cooking the meatballs in the oven, he’s going to steam them in a pan to see if he can keep all the delicious juicy flavor sealed in the meatballs.

Did I mention that they were good? Because great googly-moogly, did we devour those bites! And, btw – we had a whopping 5 (of something like 30) left over, and I’m having them *right now* for breakfast. They’re even decent cold. (What? I had to try them that way for science.) 😉

Cutie cats!!!

Today, life for me is primarily about my foster kittens, Gandalf and Thorin. They’re 8 weeks old, and are adorable bundles of love and fur, and are, unfortunately, about half as big as they should be. They were born premature, and even though we freefeed them with dry food and supplement with wet food, they’re only about 12 oz.

Tonight, we have to take them to the veteranarian because they’ve got coccida and an upper respiratory infection, the poor babies. I want to make sure to give them baths and lots of cuddle time before we head to Romeoville to visit the vet. They’re probably going to be getting their first round of shots tonight too.

Today’s recipe: Double Bacon Ceasar Salad by Health Bent

This is what I’m having for lunch today (minus the parmesan cheese and Ceasar dressing because I do not like Caesar dressing.) Instead, I’m using their bacon fat honey mustard dressing.


For the Salad
2 heads of romaine lettuce
Parmesan cheese
1 lb chicken
1/2 – 3/4 lb bacon

For the Caesar Dressing
1/2 c bacon fat, liquid but cooled
1 egg yolk
½ lemon, juiced
1 garlic clove, finely grated
handful finely grated Parmesan cheese
1 t worcestershire sauce
¼ t anchovy paste or ½ anchovy (NOT ½ a can/tin)
s & p

We’ve also made a bacon fat honey mustard. It’s just as delicious.

For the Honey Mustard Dressing
1/3 c bacon drippings
2 T Dijon mustard
1 T honey


For the Salad

  • It doesn’t really matter how much of any of this stuff you put into a bowl, so you don’t need to follow the amounts or anything, I’m just letting you know what we did.
  • What I do care about is the bacon. We want to get out around 1/2 cup of fat for the dressing and still have some left over to cook the chicken in.
  • So mainly concern yourself with: browning the bacon and then sauteing the chicken.
  • Add all that stuff into the salad, along with whatever else you’d like. (I’m adding carrots and cucumber!)
  • The dressing is the important part. Onward…

For the Dressing
This is a no stressing dressing! Combine all the ingredients into a jar with a screw top lid. Shake until everything looks creamy. Taste and make sure it doesn’t need any adjustments. Done.

A note about this dressing: Because bacon fat is mostly saturated, it will solidify at room temp and in the fridge. It’s best to drizzle the dressing only on the portion of salad you’re eating…not on the whole thing, unless you plan to eat it all in one sitting. Store the dressing in the fridge and reheat it in the microwave for a few seconds to get it nice and fluid again.