I’ve Moved! Find me at urbanpaleochef.com!

Hey all!

There’s no cause for worry, I have NOT abandoned you! I’ve bumped up against the limits of what WordPress.com is equipped to support for me, and it’s come time for me to carry forward my Urban Paleo Chef experience with a few more capabilities!

And this is all thanks to you, my followers and supporters!!

My new site will still be available at the urbanpaleochef.com URL, so if that’s how you’ve been finding me, it’s still there and easily located! And for any of you who have been connecting to me via my urbanpaleochef.wordpress.com URL, just take the .wordpress portion of the URL out – and find me at urbanpaleochef.com!

I look forward to many more months and years of blogging! You’ve been a great audience, more involved than I ever dreamed you would be! Hopefully we’ll continue to be great together going forward!!

Urban Paleo Chef

What’s For Lunch? Open Faced Steak Sandwich, with Portobello Mushroom Caps


UPC’s Open Faced Steak Sandwich

I have been using the Portobello Mushroom Caps for some time as my burger buns in restaurants. I ask for it in almost every restaurant I go to, and when they say yes, I get all excited and often go back! But this past weekend was the first time I’ve done it at home. I was inspired by the food, the cooking style, and even how much we all enjoyed it when we ate it! I was so inspired, in fact, that I decided to see what other ways I could use that idea. Today’s meal: the open faced steak sandwich.
This is most often served as a steak on top of a baguette, or some garlic bread. It’s an interesting meal, and one that I used to enjoy thoroughly when I was pre-Paleo. The idea of eating a steak from a slice of otherwise enticing bread was always something that sold me. Since going Paleo, of course, I haven’t recreated that dish. Until today.

Open Faced Steak Sandwich; What you’ll need:

  • 1 lb Grass-Fed Steak
  • 4 Portobello Mushroom Caps
  • Spices: I used black pepper and turmeric
  • 1 tablespoon Coconut Oil
  • Green Olives
  • Burger dressings: Lettuce leaves, Sliced Tomato, Sliced Onion, etc.

Serves: 2
Cook and Prep Time: 45 minutes

1. Coat a large baking sheet with the coconut oil, then place the mushroom caps face up on the sheet.

2. Put the mushroom caps in the oven at 400 degrees.

3. After 20 minutes of bake time, flip the mushroom caps so that they’re face down.

4. After flipping the mushroom caps, add the steak to a pan and cook on high, covered.

5. Give the steak 3-4 minutes before turning the heat down to medium.

6. After about 7-8 minutes of cook time, flip the steak and spice the top with your spices. Continue to cook on medium, covered.

7. About 3 minutes before meal time, turn the steak back up to high heat.

8. Cook the steak for 1 minute on high, then flip it again, to cook for the remaining 2 minutes. Leave the pan uncovered for the remainder of the meal.


Serve the “bottom” mushroom cap on each plate first. These should be somewhat soggy, since heating a mushroom cap often releases the water it has stored inside it. That’s fine, and it will taste delicious! Serve the steak on top of the “bottom” mushroom cap. Then serve the “top” mushroom cap to the side of the steak, and layer your “burger fixings” on top of the “top” cap. Now add your salad and/or green olives to the plate to make a complete meal. And enjoy!

What’s For Dinner? Braised Ham Steak, Caramelized Mushrooms, and Fruit Salad


UPC’s Braised Ham Steak

We’ve had a bit of a heat wave these past few weeks. It has been really hot – over 90 degrees. Despite the heat I have been hitting the track every chance I get. I’ve been really enjoying my speed work, and I’ve been prioritizing the workouts every chance that I get! Of course, working a full time job doesn’t help, but I find time to get my workouts in, cook 3 meals per day for the two of us, and still squeeze in some social time.
Strangely, though, I seem to be the only person out on the River Walk every morning lately. There aren’t any other people walking to work, cycling, running, or even walking their dogs. It’s almost like the overabundance of Air Conditioning has weakened people’s capacity to handle heat at all. A legitimate heat-wave has come in, and scared people inside not just during the hottest hours of the day, but also in the morning and evening when the heat is much more tolerable. And I’m out there running to the ferry in my suit! I wonder what would happen if the heat went up another 5 degrees? Would people stop going to work?

Braised Ham Steak; What you’ll need:

  • 1lb Ham Steak (I used a Niman Ranch smoked ham steak)
  • 2 cups Mixed Organic Mushrooms (I used a great bag of frozen mushrooms I picked up at Whole Foods!)
  • Spices: Sea Salt, Pepper, Turmeric, Garlic, etc. Almost any spice combination will be delicious with a braised meat! (mine is smoked, so I used fresh ground pepper only)
  • 6 medium Strawberries (Organic please?)
  • 6 medium Figs (Also Organic!)
  • 2 cups Spinach Leaves (Organic; and I used “baby” spinach)
  • 2 tablespoons Olive Oil

Serves: 2
Cook and Prep Time: 70 minutes

1. Put the ham steak in a covered pan on high heat.

2. Cook on high, covered, for about 10 minutes, then turn the heat down to medium-low and flip the ham-steak.

3. Add just enough water to the pan to reach about half-way up the steak. Make sure to cover the pan while cooking.

4. Keep refreshing the water as it boils off. You will want to check the steak every 10 minutes or so to refresh the water.

5. Add the mushrooms to the pan after 20 minutes of cooking.

6. Spice the ham steak with whichever spices you’re using after about 30 minutes of cooking. I used only fresh ground black pepper, since the ham was smoked and had plenty of flavor!

7. While waiting for the ham steak to cook, prepare the salad.

8. The steak will be ready after a minimum of 60 minutes of cook time. Serve and enjoy!


If you did this right, there should be a pleasant browning on the top of the steak, which is the hallmark of a braised meat. This caramelized meat is delicious!
This recipe will work just as well with beef or chicken. I used the ham steak because I had one, and I love a good smoked ham!
This can be cooked much longer, up to three times as long (3 hours of cooking) if you have the time and patience for it. But it takes constant maintenance, since you will need to refresh the water regularly.


  • Do you hide from the weather?
  • Which kinds of weather do you hide from? Rain? Heat? Snow?
  • Have you ever tried to do “contrarian” activities during extreme weather? For example: I love to run in rainstorms. Have you tried that?
  • What kinds of weather do you like the most for your high-output activities?

What’s For Dinner? Hand-Made Burgers with Portobello Mushroom Buns


UPC’s Hand-Made Burgers with Portobello Mushroom Buns!

My wife and I had an amazing weekend! We were craving some serious social time, and filled that craving with a vengeance! Working backwards: On Sunday, we headed in to the city for an afternoon with an old friend, and some good food. Obviously there has to be some good food! We ate to our hearts content on some pretty decent Barbeque-style pulled pork and some reasonably good Guacamole. My biggest complaint: we didn’t have more time to spend with our friend!
On Saturday, we headed up north to Connecticut and caught up with some good friends up there. The highlights of that trip were 2 hours of Kayaking on a river up there, playing with their new son Leo, and grilling some hand-made grass-fed beef burgers on a hand-built coal fire! We cheated just a little bit and used paper as the starter as well as using charcoal for the sustained heat, but we used hand-scavenged small sticks for the kindling, and built the fire up out of those small sticks before piling the charcoal on around it. The flavor was delightful, and the experience was excellent!!

Hand-Made Burgers with Portobello Mushroom Buns; What you’ll need:

  • Burgers and Mushroom Buns
  • 3 lb Grass-fed Ground Beef
  • 10 Portobello Mushroom Caps
  • 1 heel Garlic, diced
  • 1 Onion, diced
  • Salt, Pepper, Italian Seasoning
  • Olive Oil, Balsamic Vinegar
  • Salad and Sides
  • 2 3/4 lb Slab Bacon slabs (delici0us when grilled!!)
  • Mixed Salad Greens (We used Red-Leaf Lettuce, and cut it up)
  • Tomatoes, sliced (We used Organic Roma)
  • Avocado, chopped
  • Blueberries
  • Olive Oil, Balsamic Vinegar

Serves: 5
Cook and Prep Time: About 90 minutes

1. Start the grill fire, let the fire build, build up the charcoal around the fire, close the grill down to let the heat start to set in the charcoal. Don’t forget to clean the grill surface.

2. While the grill heats up, make the burgers: combine the beef with the diced garlic, onion, and the spices. Using your hands, mix thoroughly, then ball up and pat out to patties.
Trick: Hand-made burgers thicken as they cook, so make them flatter and wider than you want your finished product to be.

3. Once the grill temperature starts to settle around 500 degrees, or so, add the slab bacon to the grill to start cooking down. Don’t worry that it will cook too fast – slab bacon takes MUCH longer than hand-made burgers! Make sure to cover the grill when you’re done.

4. Flip the bacon every 10 minutes.

5. After about 20 minutes cook time, you can add the mushroom caps to the grill (there’s no need to pre-soak these in balsamic). I place them bottom-up, and baste them slightly with balsamic and olive oil. Make sure to cover the grill when you’re done.

6. Flip the mushrooms and the bacon after about 10 minutes of cook time. Make sure to cover the grill when you’re done.

7. After another 10 minutes, remove the mushrooms and put them on a platter on the side. You’ll be able to serve the burgers right on the mushrooms.

8. As you remove the mushrooms, add the burgers to the grill. Make sure to cover the grill when you’re done.

9. Flip the burgers after about 10 minutes of cook time.

11. As soon as the burgers are done and ready, lay the mushrooms out on a plate, serve the burgers on top of the mushrooms, and enjoy!!


  • What kinds of things do you most enjoy putting in your burgers? Garlic? Liver paste? Onions? Spices?
  • What kinds of things do you most enjoy putting on your burgers? Cheese? Bacon? Nothing?
  • Have you ever tried a burger with mushroom-buns? What were your thoughts?

Bacon Guac “Awesomesauce” – Guest Post from Urban Paleo Chef

My latest Guest Post, and it’s an absolute work of art (if I do say so myself…) – check out Bacon Guac “Awesomesauce” on one of my favorite blogs to read: 365daysofbacon.wordpress.com!

365 Days of Bacon

Homemade guac has the potential to be a bigger disappointment than the day after Christmas. 

Not to worry!

My very first Guest Post is here to enable all of your I-wish-I-could-take-a-bath-in-this-delicious-guacamole fantasies (ooops, TMI?). 

One of my favorite-est blogs ever — Urban Paleo Chef — has engineered “Awesomesauce,” a bacon guac recipe that kicks some avocado arss. 😉

Conveniently, “Awesomesauce” also describes how I feel about Urban Paleo Chef’s blog. You gotta check it out. He’s a classy cook, which must feel refreshing to y’all after reading my recipes … which are more like the aftermath of the Wicked Witch’s tornado.

And yes, there’s a good chance I’ve already hit the (awesome)sauce this morning. With my eggs.

Awesomesauce. It just works on so many (awesome) levels. 

Bacon Guac “Awesomesauce”

guest post from Urban Paleo Chef

Did you ever hear one of those “Hipsters” talking about something called “Awesomesauce”? Yeah, me…

View original post 829 more words

Coconut Prawns with Zucchini Noodles

This is a fantastic, quick, easy recipe. It’s fully Paleo, made from clean whole foods, and I literally cannot wait to get home tonight and try it for dinner!

The Paleo Paramedic

IMG_2494After being inspired to make a new kind of paleo noodle, I wanted to have something tasty to go with it and since I now have proper paleo coconut milk I thought I could finally make that curry I’ve been wanting. Like most Far Eastern cooking this meal is really quick, tasty and simple, here’s what I did.

Coconut Prawns with Zucchini Noodles

Preparation to Plate: 20 minutes

Serves 1-2 People

Serve hot


180g Raw Prepared Prawns

400mL Coconut Milk (made from coconut cream and boiling water, adjust based on how creamy you like your coconut milk)

Zucchini Noodles (made from 2 medium zucchini/courgettes)

1-2 tsp Coconut Oil

2 Cloves of Garlic, minced or grated

2cm Ginger, grated or chopped

Handfull of Fresh Coriander, washed and chopped

1 Small Red Chilli, chopped (use a larger chilli if you don’t like as much heat as me, I don’t take the…

View original post 255 more words

Newest UPC Guest Post Is Up – Apple Pie Chicken Post Workout Meal


Hi all, sorry I haven’t had much time to post over the past 5 days – I’ve missed you all!! But fear not, I have filled my time to the brim with exciting, interesting stuff, and I will be telling you ALL about it! I’m working on a summary post of the highlights of my trip north to ski the East Coast Storm all weekend, including the food, discussion, and family time that I had! Hopefully I will have it done in time for tomorrow, but there’s a lot of material to cover, so cutting the story down to a reasonable reading space is proving challenging. And I am up to the challenge!

Check out my latest Guest-Post on El3mentsofwellness.com!!

So the most exciting thing of all that has happened over the past few days was that my latest work of art has shown up on El3mentsofwellness.com! It’s a post workout meal, reminiscent of My Beef Post Workout Meal in December which was amazing, and an idea I’ve been thoroughly enjoying since I did it the first time! This one is a meal modeled in the same way, but built around chicken, and using the flavors of My Apple-Pie Beef Short Ribs recipe. It came out amazing!


You know what to do! Head on over there and leave a mark – let Carl know you were there! Leave indelible evidence of your passing! And ask me any questions or add any comments that you have – I will be checking and responding to comments there!