Saturday, December 20, 2014

Oxtail Soup

Oxtail Soup is just so healthy and delicious. If you've never had it, you don't know what you are missing.

This is a guest blog from Sonia. It's her second one. Her first was Sonia's Ceviche.
 She is a great cook and we're lucky to have another recipe from her!

 Also, she is a Crossfit Countdown BEAST. See?

So, some people are going to think, "What?? Oxtail?? I'm not about to eat that!" It's just another cut from the animal - be BRAVE! OR, make it with another meat that you think is ok, like a grass fed roast. You will do best with a roast that still has a bone in it, because the marrow is a very important part of this recipe though.

Here's Sonia's recipe:

2 lb ox tail (International Grocery Store in Charleston) or whatever meat preferred
1 cup diced white onion
1 cup red/green bell peppers
1 clove garlic, finely chopped
1/4 cup allspice
1/4 cup curry
2 tsp cumin
1 tsp cinnamon
1/4 cup coconut oil
salt and pepper to taste

Add coconut oil to crockpot set on high. After melted add oxtail  and onions, peppers, garlic.  Once stirred together add all seasonings.  Simmer on high until meat is cooked. (The liquid comes from the coconut oil, water from the veggies, and marrow from the ox tail.) Simmer on low for one more hour.

Serve over rice.  I used cauliflower "rice."

Bone marrow is delicious and helps to keep your bones STRONG so try this one out. You are going to love it!

Thanks, Sonia.

Sunday, December 14, 2014

Zucchini with Bacon

Why is deciding what to eat for breakfast so hard? Why do some foods seem so hard to even consider for breakfast?  Have you ever asked yourself these questions? I have found that the longer we eat clean, the easier it is to eat "different" foods for breakfast. The photo above is a perfect example of a great breakfast that doesn't fit into many people's idea of what should be eaten as the first meal of the day, but it delivers sustained energy, continued health and nutrition, and it was easy.

I cooked 6 pieces of bacon in a large skillet. I placed the cooked bacon on a plate with paper towels and patted the bacon with another paper towel.

I poured out half of the bacon grease into a container for later use.  (Do you keep bacon grease?)

I washed and sliced 2 organic zucchini and put it into the skillet over medium heat and stirred often.

While the zucchini was cooking I added:

1 tsp Garlic Gold Nuggets
1/4 tsp basil
1/4 tsp turmeric
pink sea salt and freshly ground black pepper, to taste

This made a great breakfast. It also makes a great side dish. Make the effort to eat real foods and get lots of vegetables into your plan. Your health is so important and great food is like putting money in a savings account for your future.

Friday, December 12, 2014

Paleo Crock Pot Coconut Milk Roast

This is such a busy time of year. We put so much stress on ourselves, wanting to make everything just so, wanting to get through the to-do list, wanting to prep meals, eat healthy, WOD, make family memories, clean out that closet that won't shut....etc etc etc!

Just a small amount of time with some quality ingredients is worth it if you have a great recipe. This is one of those. It's patterned after my  Paleo Crock Pot Chicken Thigh Dinner.                             Paleo Crock Pot Chicken Thigh Dinner

Someone had made it often and they told me how they made it with a roast instead, but I can't remember who it was. If it was YOU please let now on whatever social media you interact with me on.  I want to give you credit for this great way to tweak my original recipe.

I rubbed 2 TBSP coconut oil in my crock pot.
I peeled maybe 8-10 organic carrots and cut them in in big pieces and placed them into the crock pot.
I placed a large grass fed beef roast into the crock pot.
I cut 2 small red onions into large chunks and put them on top of the chicken.
I poured 1/2 cup chicken stock into the crock pot.
I poured 1 can of organic coconut milk into the pot. (I didn't stir. The coconut milk was partly thick, partly thin, of course, but that's not going to matter after it cooks all day)
I added: 
1 tsp Cherry Wood Smoked sea salt, (
freshly ground black pepper, 
1/2 tsp rosemary, and 
1/2 tsp basil
1/4 tsp turmeric
I left the crock pot on low 8+  hours. (4 hours on high would work, too)

Saturday, November 29, 2014

Spicy Quinoa

I made a spicy quinoa the other night. It makes a great side dish and I wanted to share it with you. Now,  I've adjusted the recipe because when I first made it, it was way too SPICY. NO, really, it was.

I started with:

1/2 cup organic quinoa (I like the quinoa. Have you tried it?)
1 cup water

I cooked this over medium heat in my smallest sauce pan until the water was mostly absorbed, but the quinoa still has its shape and isn't mushy.

I added:

1 organic yellow bell pepper, diced
1/4 cup Mina Harissa Spicy Moroccan Red Pepper Sauce (I had TWICE as much in the first batch...)
2-3 TBSP coconut cream concentrate (coconut butter)
1/4 cup pumpkin seeds
1/2 tsp smoked sea salt
freshly ground black pepper, to taste

Then I stirred a couple of times while it was over low heat, just to blend the flavors.

Sunday, November 23, 2014

Big Healthy Cookies

These healthy cookies - Let me know what you think. I think they are pretty much amazing! I think they are so healthy I can eat them for breakfast with my coffee with coconut oil, grass fed butter, and blackstrap molasses. (I'm trying not to eat another one before then.....)  Katie says we could call them "Better Than the Crap on the Shelves at the Store" - true that.

Here's how I made these big cookies:

In a large bowl I combined:
1  1/2 cups almond flour  (I always use the non blanched but blanched will work)
1/2 cup vanilla protein powder
1/4 tsp sea salt
1/4 tsp baking soda

In a small bowl I combined:
1/2 cup melted coconut oil
1/4 cup honey
1 tsp vanilla
2 TBSP peanut butter  (or almond butter)
2 TBSP water

I poured the wet ingredient mixture into the dry ingredients and stirred with a wooden spoon.

I folded in:
3/4 cup dark chocolate chips  (I know this ingredient isn't paleo, Ger; I just can't help myself...)
1/2 cup unsweetened chunky coconut
1/2 cup cranberries

I measured them out with a 1/4 cup measure, almost full and then gave them a pat to flatten them just a little. It took 2 cookie sheets lined with parchment paper. I left them lots of room to spread out. (I think it made 16 BIG cookies.)

I baked them in a 350 degree oven for 12 minutes and then let them cool completely on racks.

They don't take long and they are totally worth the effort. Check the ingredients and add what you don't have to your grocery list.  Fuel up!

Sunday, November 9, 2014

Paleo Slow Cooker Spiced Apple Cider

This spiced apple cider.
This stuff made someone hug me.
This stuff almost made me want to put up the Christmas tree early....almost. I am excited about making this recipe for holiday gatherings and family gatherings and right-after-shopping-trips.....

I hope it lends a happy atmosphere to your gatherings, as well.

I poured 1 gallon of apple cider into my slow cooker. (Kroger had some from a local orchard)

I added the following ingredients:

1/4 cup maple syrup
1/4 tsp ground ginger
1/4 tsp cloves
2-3 cinnamon sticks
1 organic orange, cut into 4 pieces

I put the lid on and put it on low for 4 hours. (It would also be fine to be on low all day)

I squeezed the orange pieces and gave the cider a stir just before serving.

 I left it on warm the rest of the day so it was always ready.

It was warm and perfect AND the house smelled amazing and festive. Put this one into your plans!

Sunday, November 2, 2014

Cookies n Cream Pecan Protein Balls

First I put 2/3 cup pecans halves on a small baking sheet and spread them out evenly. I roasted them in a 250 degree oven for 10 minutes. This releases their flavor! When they were cooled I broke them up into smaller pieces. (You could just buy the pecan pieces and roast them.)

I put the following ingredients into a mixing bowl::

1 cup Cookies and Cream protein powder  ( Muscle Pharm, Optimum Nutrition, Myofusion - many brands have this flavor. If you want it to try it with your favorite protein, just use vanilla and crumble up a couple of Oreos in the mixture.....)
2/3 cup roasted pecan pieces
1/2 cup coconut oil, NOT melted
2 TBSP raw honey (You may find that 1 TBSP is enough for you)
2 TBSP organic peanut butter (or toasted pecan butter or raw almond butter)
1 1/2 cup unsweetened coconut flakes ( the chunky coconut chips from is the best!) 
4 TBSP coconut milk, as needed, maybe more.

I stirred them up with a wooden spoon until a dough-like look appears. It takes a little stirring, and kind of happens all at once but you want to make sure you've mixed the ingredients well. You may need a bit more coconut milk, or if it's too thin, you could add some more protein powder. 

I scooped them out on a parchment covered baking pan with a cookie scoop and popped them into the freezer for 1/2 an hour. Then I put each protein ball into a snack bag and put them back into the freezer so we could just grab them when we needed them.

These are in the Kill Cliff fridge at Crossfit Countdown right now (put $ in envelope that's with them).

                                                Beautiful ingredients make beautiful food.