Sunday, September 14, 2014

Paleo Blueberry Dutch Baby

I've been developing and tweaking this recipe for months and this morning it seems JUST RIGHT. #worththewait  #gersgonnalovethisone
 This is a paleo version of a German pancake, also called a Dutch Baby, or a Dutch Puff. Mine doesn't "puff" as much as the ones I used to make but hey, I'm not using sugar and flour here, right? I'm using organic maple syrup and recovery protein and fresh eggs and that's BETTER. I think Ger will love this one when me or Cassie make it for him. (She's such a good cook.)

I heated up the oven to 425 degrees.

I put 2 TBSP grass fed butter into my cast iron skillet and set it into the oven for a few minutes as the oven was heating, just to warm the skillet up and melt the butter.  I took the skillet out and tilted it until the butter had covered the bottom of the skillet.

I poured 2 cups frozen organic blueberries into the skillet and spread them out and let this wait while I quickly whisked up the batter.

I whisked these ingredients together in a small mixing bowl:

2 eggs
1/2 cup coconut milk (from a can)
1/3 cup recovery protein (I used TEN Institute, I've also used SFH and Progenex in this recipe)
3 TBSP organic maple syrup
2 tsp vanilla
1 TBSP cinnamon
1/4 tsp ginger
1/4 tsp nutmeg
pinch of sea salt

I poured the batter over the blueberries in the skillet and slid it into the oven.

I baked it for 20 minutes and then took it out and let it sit for 5 minutes before cutting it. It was puffed up some and then deflated a little and curled away from the edge of the skillet - this is a good thing!

It was just amazing with bacon and coffee with coconut oil and butter.
Let me know what you think. I want to make an apple one soon with thin slices of apple laid around the skillet........

Sunday, September 7, 2014

Pineapple Turmeric Smoothie

Anti inflammatory. Pain reducing. Bromelain-containing. This smoothie is one of my recipes that tries to get some healthy nutrients together in a delicious way. I make this smoothie now with SFH protein so that I have the most muscle-soreness fighting concoction I can come up with all in one glass. But use whatever protein you like. I've had my SFH for 3 days so it's early for me to tell.... and Dr. Michael Brock says they are awesome.

I buy fresh pineapple and cut it into chunks. I bag the chunks in 1/4 cup servings and put in the freezer. That way I am ready to make a smoothie any time.

I put the following items into the blender (or a large food processor):

1/4 cup fresh pineapple, frozen
1/4 cup coconut milk (I use organic from a can, but chilled in the fridge)
1/4 cup coconut water (I use plain; flavored will give you more flavor in your smoothie)
1 scoop protein (FSH vanilla or TEN Institute)
1/4 tsp turmeric
1/2 tsp vanilla
2 ice cubes (optional)

So, if you are feeling your recent dead lift PR, or your squat cycle, or all those snatches, roll out, and fuel up!

Saturday, September 6, 2014

Pumpkin Raisin Haystacks

I made my Paleo Haystacks this morning and bagged up some for people at CFC. It made me think about doing a new version - I wanted a Haystack that was full of fall fabulosity with pumpkin, cinnamon, and raisins.
They are so good and I hope you try them and love them, too! You'll love how fast they are to whip up.

I put in a medium saucepan on the stove:

 1/3 cup Tropical Traditions gold label coconut oil, (
1/3 cup raw honey, (or local honey, or agave nectar)
 1 tsp cinnamon
1/3 cup organic pumpkin
1 tsp pumpkin pie spice

I turned it on medium heat and stirred until it boiled, then made sure to stir and boil it for another minute.
I took it off the heat and added:

 1/3 cup organic peanut butter
1 tsp real vanilla.

I stirred until it was mixed well.

I added and stirred:
 2 cups Unsweetened Organic Coconut Chips (
1/3 cup organic raisins

I used a cookie scoop from Pampered Chef to quickly put the "haystacks" out onto wax paper that was  on a cookie sheet. Then I popped them into the refrigerator.

Lisbeth caught the San Francisco Fire's first GRID match and sent me this awesome photo of her and Ger. 

Sunday, August 31, 2014

Paleo Rosemary Rabbit Stew

How have I been on this earth this long and never cooked Rabbit? Look at this photo. Can you tell that it is melt-in-your-mouth tender? I literally just ate this with my fingers and didn't even look up! The artichoke hearts, the carrots, and the onion sang harmony to this tasty melody. Maybe I was just HUNGRY - I took first for my age division in a 5K yesterday and worked on my hang snatch at the box today with Cindy......

 I plan to feed this rabbit recipe to Ger and Cassie when they are back here soon.  Cassie is with Ger for another week. She'll watch the San Francisco Fire's second game and then fly home. I hope all of you caught their first game on If not, you can still watch it there. That team is full of amazing athletes!

Ok. Back to the rabbit stew:

I put the following ingredients into the slow cooker:

2 TBSP bacon grease  (or coconut oil)
1  3 lb rabbit, cut into several pieces (mine came this way, thank goodness lol)
3 organic carrots, peeled and cut into coins
1/2 small yellow onion, diced
2 cups coconut water (not flavored)  or chicken stock
1 stalk celery, optional since lots of my friends don't like it at all
1 small can tomato paste  (read ingredients and get it with no sugar!)
1 1/2  tsp rosemary  Iif you want to use fresh, tie 2 sprigs together with string so you discard easily)
1 tsp Garlic Gold nuggets  (or garlic powder, or fresh garlic)
1 tsp smoked sea salt  (my favorite -
1/2 tsp turmeric
freshly ground black pepper, to taste ( and then a little more!)
1 6 oz jar artichoke hearts, drained

I put it on LOW for 7 hours.  I stirred once about 1/2 hour into the cooking time and once very gently right before it was done.

You may want to make my Paleo Johnny Cakes to sop up the stew.  After thinking about this, I believe you could cook two rabbits with the rest of this recipe the same if you want leftovers. That's what I'll do when I get to feed this to Ger.

                                                             Go, SanFranFire! 

Friday, August 15, 2014

Broiled Scallops and Shrimp

Ger likes scallops. Cassie likes shrimp. So, I made both.
I'm catching up  with this recipe.  Ger's been married two weeks tomorrow and is one day shy of being in San Francisco with his GRID team, the San Francisco Fire, that long.   Cassie and Mikko and the other coaches are keeping the PRs up on the board at Crossfit Countdown.  I'm one week into the start of another school year.  This beautiful meal had to wait, but it's certainly worth waiting for!

 I thawed some big sea scallops and some extra large shrimp. I peeled the shrimp - I hate this job!  I covered a baking sheet with aluminum foil and rubbed it with coconut oil. I placed the scallops and shrimp on the pan, not touching each other.

I topped them with some of my favorite herbs - I used:
Garlic Gold  ( - how do the organic nuggets stay crunchy in the oil??)
Cherry Wood Smoked Sea Salt (

I popped them under the broiler and timed them for 7 minutes. 

         Meanwhile, I grabbed a big skillet and wilted a big container of organic baby spinach with a tsp of coconut oil, a 1/2 cup of chicken stock and a red pepper, chopped. I kept the lid on for a few minutes and then removed it from the heat. A pinch of sea salt finished this off.

          When the timer went off, I took the scallops and shrimp out of the oven.

          Then, everything was done.  I love how this looked with the scallops on a bed of greens.  This meal is fast, easy, SO healthy, and really looks like to went to a lot of trouble.  

I served it with Broiled Asparagus Wrapped in Prosciutto. Delicious! 

Wednesday, August 6, 2014

Minneli's Cucumber Mango Salad

This is a guest blog post from Minneli. I asked if she wanted to share with us and she was happy to do it. It sounds extremely easy! She says it's her go-to recipe when she doesn't have a chance to cook her veggies.

Minneli put all the ingredients into a bowl stirred it up.

1/3 cup tart ripe green mango 
3/4 cup cucumbers
1/4 cup onions
1 small tomato, cut into chunks
1 1/2 oz Marukan rice wine vinegar (That's 3 TBSP. Also, not paleo, but any other vinegar will work; you could try apple cider vinegar)
sea salt, to taste
black pepper, to taste

Eat immediately or chill first.

Take it from Minneli - there's always another way to eat your veggies!

Thursday, July 31, 2014

Bacon Sausage Serrano Skillet

Don’t you love a delicious and healthy skillet meal? Easy clean-up is something I try to help everyone with as I share Paleo and Paleo-ish meals. Hey, we are all busy and the better we eat, the more we can accomplish.

Seranno peppers are filled with capsaicin and trigger a flood of endorphins which are natural pain-killers. They also are extremely high in vitamin C. Pick up a couple and try them out in this my newest skillet concoction.

I boiled 2 sweet potatoes in a pan in water until tender when stuck with a fork.

I diced 1 small white onion and 2 serrano peppers and cooked them until tender in a small skillet along with 1 TBSP coconut oil.

While that was cooking I opened a 1 lb package of uncured bacon. I cut it into one-inch pieces with my kitchen scissors and dropped them into a large skillet. I added 1 lb of sausage and cooked that all together until browned.

Now, all I had to do was put this skillet meal all together. 

When the sweet potatoes were soft, I poured off the hot water and covered them with cold water so they would cool enough for me to peel and then cut into chunks.  

I drained a little of the bacon/sausage grease out of the large skillet. I added the sweet potatoes and the pepper/onion mixture to the large skillet.
I added:

1 tsp smoked sea salt
1/2 tsp smoked paprika
freshly ground pepper, to taste