keto os


keto os


How to Cook Pork Jowl Bacon

bacon, paleo recipes

cooking pork jowl bacon can be very simple and tastey

Finding the best way to cook pork jowl bacon didn’t take me too long.  I happen up this bacon the other day in the grocery store.  I can’t resist bacon, so I though I’d give it a try.

I first attempted to cook the jowl bacon like regular bacon.  In a pan on the stove.  It worked, but the bacon fell apart as it cooked.

Then I used my favorite broiler pan.  It worked, but this bacon is fatter than regular bacon.  There was more splattering and smoking than I wanted.

The final attempt worked beautifully.  Parchment paper on a baking sheet with a lip – oven set to about 350 degrees.  The parchment paper keeps the splattering under control.  I flipped the bacon once while cooking.  I don’t remember the time it took.  You’ll want to keep a close eye on this as it cooks anyway, it renders a fair amount of fat so don’t leave it unattended for any amount of time.

How to use Pork Jowl Bacon (PJB)

This bacon tastes buttery.  It is fatter and more tender than regular bacon.  I diced some and had it in an omelet.  But, I think the best use for PJB is with greens.  You don’t need to add much to really impart a nice bacon flavor.  Plus, it usually cheaper than regular bacon.

Have you every used  PJB?  How?


Resistant Starch is it Paleo?

Resistant Starch Foods, Why Paleo

resistant starch and paleo style diet

Resistant Starch, does it belong in a Paleo style diet?  You are eating paleo, should you make an effort to include resistant starch foods?  How much resistant starch (RS) did the average caveman consume?

I think those are all the wrong questions to be asking.  What it is best to ask is… Will adding RS to my diet improve digestion, blood sugar control, sleep, energy levels?  Will I feel better if I include RS in my diet?  Is RS going to feed my gut bacteria and strengthen my immune system?

I mindlessly followed the food pyramid for years and it made me fat and sick plus my joints ached.  I found the paleo style diet and lost weight, joint aches went away and overall well being improved exponentially.  Is there still room for improvement?  Hell yeah.  I’d like to trim off about another 20 pounds and my digestion, while still better than it ever was on a standard diet, it needed some improvement.

Along comes RS.  I heard Richard going on about it at Free the Animal and gave it a try.  After about a week, I quit.  The gas was killer and the one thing I loved about my diet was the lack of gas.  A few months later, anecdotal evidence starts to pour in.  Improvements in digestion, sleep, blood sugar.  So I give it another shot.

After a couple of weeks the gas starts to wane.  My digestion is amazing, effortless bowel movements that occur like clockwork.  Is everything now rainbows and butterflies?  No, there is still room for improvement.  Still plenty of tweaking to do.  But, it is worth it.  I feel RS is key to gut health.  I was even able to eat something that had some wheat in it and not feel like a truck had hit me the next day.  The RS seems to be critical for gut health… and a healthy gut means better food tolerance and less allergies (for me anyway).

So I say quit asking if RS is Paleo and ask if you have room for improvement.  I really enjoy the work of Byron Katie and one of my favorite quotes of hers is “defense is the first act of war.”  Basically, that means we will automatically defend our current beliefs without questioning if they are ultimately true or if our current set of beliefs is really serving us.

Do you have some room for improvement in your health?  Well, then try RS for at least 4 weeks.  No need for improvement?  The go do something you truly enjoy and leave everyone else to decide on their own.  Entertaining shitty thoughts in your head is just as bad as putting shitty food in your stomach — pay attention to how you feel and make an effort to improve.


Resistant Starch in Parboiled Rice

Resistant Starch Foods

increase resistant starch in parboiled rice

Parboiled Rice is a good source of resistant starch (RS) and your preparation method can increase the content.  I have been trying to increase resistant starch foods in my diet while still supplementing with Bob’s Red Mill Potato Starch.  I really am grateful for Richard and Tim sharing all the information about resistant starch via Free the Animal.  I really believe this was the the missing element in my paleo style diet, not just a safe carb, but an essential carbohydrate.  Essential in the maintenance of a healthy gut, feeding those bacteria that digest your food and provide much of your immune system.


The increase in RS happens even before your purchase the rice.  Parboiled rice, also known as converted rice, is partial cooked just after harvest.  The rice is soaked, steamed and then dried.  The process increases the vitamin content and makes it easier to remove the husks.

The main benefit I’m looking for is the retrogradation.  The process that forms the RS makes parboiled rice one of the lowest glycemic types of rice.  And, you can increase the RS production even more if you prepare it properly.

Just follow the package instructions.  I like to substitute my homemade chicken broth in place of the water and prepare the rice as directed.

Once the rice is cooked and then cooled some.  I divide it up into freezer bags and freeze.  The freezing process will help retrogradation occur.  It basically adds more RS that is resistant to further heating.


Then I thaw one bag out at a time and use in all sorts of ways.  The rice is very handy for adding to stir fry and bean dishes.  This great mixed with black beans.

Other Resistant Starch Foods I’ve found easy to incorporate in my diet are green plantains (especially as dehydrated plantain chips), Lentils, Pinto Beans, Black Beans and cold cooked potatoes.