Rita Benavidez’s Blog


Paleo Pizza (mostly)

Preheat the oven to 350 degrees.

For the crust I used about a pound and half of ground beef, mixed in some almond meal then threw in some basil, oregano, chives, onion, and garlic salt.

For the sauce use a small can of tomato paste, I chose Hunts, but use whatever you like. I then empty the contents into a sauce pan, add as much olive oil as needed to get the desired consistency, then throw in some onion and Italian seasoning. Let that heat up until the onions become soft. Also be sure to check the flavor of the sauce, I like mine salty.

Then for the toppings throw on whatever you like. I chose more onion, olives, mushrooms, and Italian sausage.


cimg2647Eggs and Apples

3 eggs
1 Apple
1/2 Tbs of Honey
1/3 Tsp of Butter
2 Walnuts
1 Tbsp Avocado
Cinnamon Powder
Container with a lid
Wok or Frying Pan

Melt the butter and honey together in the container. Break up the walnuts and also add into the mix. Core and slice the apple, then add into the container and top off with as much cinnamon as you like. I go crazy and just wait until the apples are covered with a mound of cinnamon. Then place the lid on the container and shake it all up until all of the apple slices are coated with brown deliciousness.

Have the stove on about medium heat, and throw apple mix in the Wok/Pan for about 5-7 minutes. The longer it cooks the softer it will get. Depending on preferance cook to taste. Longer for softer apples, shorter for warm crisp apples.

For eggs, have stove between low and medium, cook however desired. I like scrambled!

Prep Time: 7 minutes, Cook Time: 10 minutes Blocks: 3


AppliOats and Feta Omelet

1/4 Apple
1/2 Tbsp Honey
3 Walnuts Broken up
1 Tsp Slivered Almonds
1 Tsp Butter
Cinnamon Powder
1 Whole egg
1 Egg white
1/2 oz feta cheese (about)

In a pot heat about a cup of water on medium and let sit. Core and slice your apple quarter, then slice your slices into about quarters of their original size. Melt butter and half the honey with about a Tsp of water in a small container with a lid. Add the apples, walnuts, and cinnamon powder (to likeness), cover with the lid and shake till the apples are coated with the mixture. Throw the mixture into a pan just below medium heat.

Now, with the pot of water mix in your oatmeal and add some cinnamon. Let cook for about 3-5 minutes. Start heating another pan (small pan ~6in)  between low and  medium (about 20) mix your whole egg with the egg white (or yolk, one or the other).

Spray your heated pan and pour in the egg. Let cook till most of the runny egg has cooked.  Add feta cheese and fold the Omelet. Let cook on each side for about 45 seconds to 1 minute. At this point the oatmeal should be done as well as the apple. Put half of the apple mixture into the oatmeal and mix in while the oatmeal is still hot in the pot. Pour oatmeal into a bowl and add the rest of the apple mixture on top. Finish off with the slivered almonds as a garnish. Lastly, dish up the omelet. Eat and enjoy doing dishes!

Prep time: 7-8 minutes, Cook Time: 7-13 minutes Blocks: 2 xFat

cimg2798pBanana Oatmeal

1/3 Cup dry oatmeal
1 Cup water
1/2 six inch banana
1/4 Tbsp of Honey (more is better if you can get away with it)
3 Whole walnuts broken in half
1 Tsp butter (more is always better here too)
1 Tsp Slivered Almonds
Cinnamon Powder
(if not zoning or doing more than a 2.5 block meal, add more of each to likeness or desired blockage)

Add the cup of water into a pot and bring to a boil. Also, heat a small frying pan between low and medium. Melt butter in the pan. Cut your banana in half. With one half dice into six to eight portions. Throw the dices into the pan with the butter and add honey and walnuts. Sprinkle on some cinnamon and mix the mixture. It should become syrup like between the honey, butter, and cinnamon. Add the oatmeal into the boiling water and change the heat to medium and cook for about 5 minutes or until desired likeness. When oatmeal is finished turn the heat off and add in your banana walnut syrup. Mix in and then plate. With the other half of the banana slice into thin circles and add ontop of the oatmeal along with the slivered almonds. For a last touch sprinkle on a pinch of cinnamon. Note: I like adding the banana slices on top for their firm texture and nice presentation, but using the whole banana for the syrup concoction will also work nicely.

Prep time: about 5 minutes, Cook time: about 6-10 minutes Blocks: 2.5 Carb with extra fat (make the omelet from the AppliOats Recipe for protien)


2 Block Oatmeal Fast Breaker

1/3 Cup oatmeal
1 Cup water
2 Tsp Sugar
3 Walnuts crushed
1 Tsp Almonds
(Optional, Add 1 oz protien powder)
Cinnamon Powder
(Also, sugar can be replaced with bananas or other fruit)

Heat water in a pan, just before the water boils, turn the heat down to medium and add in the
dry oatmeal, stir, and let cook for about 3-5 minutes. Add Cinnamon powder, walnuts,and almonds, and turn off the heat. As it cools add the sugar and protein powder if using it. Next, dish it up and you are good to go. I usually like to save some almonds and use them as a garnish for plating and sprinkle some cinnamon on top. Also if you chose to use bananas instead of sugar, add them on top as well. Lastly, add whatever protein you want, in my case, it was cheese sticks.

What I have found with oatmeal is that you can make it go just about as far as you want. For instance, as shown in this picture, there was only 1/3 cup of dry Oatmeal, and I made it into a whole bowl. So depending on your block ratio, you can have as much, or as little as you like.

Prep time: 3 minutes,  Cook time: 7 minutes  Blocks : 2


cimg2636Quick Stir Fry

4.5oz Ground Beef
1 Cup Onion
3 Cups Mushroom
18 Peanuts (Zone, 3 block meal)
1/2 Clove garlic
Soy sauce

Heat Wok/pan at a little less than medium. Break up ground beef and throw into wok/pan. Pour in desired amount of soysauce. When beef starts to cook out its oils, throw in the garlic, peanuts, and onion. Depending on how you like your mushrooms, either add them now, or after the beef has browned. I like my mushrooms more or less firm/lightly cooked so I add them after the meat has browned and only have them in the pan roughly 1 or 2 minutes before I plate the meal. If you like them soft and cooked, throw them in whenever!

Prep time: 3-8 minutes, Cook time: about 8 minutes Blocks: 3

cimg2669Broccoli Beef and Apples

2 Cups Broccoli
4.5 oz Ground Beef
.5 Clove Garlic
Soy Sauce (Any sauce will do)
3 Walnuts (roughly)

Heat the pan to about low medium, throw in beef, walnuts and garlic then pour some soy sauce over the ingredients and let cook until the beef is mostly cooked. Now throw in the broccoli with some water to help it steam, but not too much, maybe about a quarter of a cup. Let simmer until the broccoli is soft. Serve.

Apple recipe is above. For Zoners having a three block meal choose between a whole apple or honey. With the whole apple you fulfill the three blocks, or you can have half an apple and some honey. Or even three quarters of an apple and half a block of honey (that is what I did).

Prep Time: about 7 minutes, Cook Time: 10-15 minutes Blocks: 3


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