Monday, January 30, 2012

Grass-Fed Rump Roast (crock pot)

            There's such a difference in grass-fed beef and the crappy meat in the grocery store that's been fed corn..... I sure hope you know what I'm talking about!

I took this grass fed roast out of the freezer a couple of days ahead.

This morning I put it (it was over 3 1/2 lbs)  in the crock-pot along with some organic carrots I'd peeled and cut into bite-sized pieces. I added:
 sea salt
freshly ground pepper
 2 cups of water
 2 TBSP coconut oil (grass fed beef doesn't have as much fat as that corn-fed beef from the grocery)
 1 sweet organic onion, diced

 That's it. I left it on high all day while I was at school and going to a Crossfit WOD.
That crock-pot was very full.

It was so easy to get home from a tough work-out and dinner was ready. We had roast, carrots and onions, pistachios and a black plum. Yum! (Well, I had 12 Ghirardelli 60% cacao bittersweet chocolate chips, too, but no one else did.... at least I counted them out....)

Anyone can do this. You will have great leftovers, too!

Sunday, January 29, 2012

Orange Roughy with Mushrooms and Garlic

I fixed 2 packages of orange roughy and it had 4 nice pieces. I cooked them in a couple of tsp of coconut oil with freshly ground black pepper and garlic blend sea salt.

In another skillet I put some coconut oil and a couple of crushed cloves of garlic for a few minutes. Then I added a some peeled organic carrots and a package of frozen cauliflower and 1/4 cup bold chicken stock. After a few minutes I threw in 2 packages of crimini brown mushrooms.

This meal was ready in 20 minutes. There's no excuse not to feed yourself real food.

The mushrooms increase production and activity of white blood cells. The fish has omega-3s to help with airflow and lung protection. Garlic eaters are 2/3 less likely to catch a cold or flu. So, boost YOUR immune system with this meal and enjoy!

Bacon-Wrapped Dates and Brazil Nuts

I needed a snack. I've been on a brazil nut kick lately, so I made Bacon-wrapped dates with a brazil nut stuck in the date. These weren't around long! If you don't like brazil nuts, you can do them with pecans or pistachios or almonds....or almond butter..... or no nuts at all.

I used one package of UNCURED bacon. (nitrite and nitrate-free) and cut the chunk in half, making each bacon slice now 2 short slices.
 I stuck a brazil nut on top of a pitted date. I rolled a short slice of bacon around this and laid it on a cookie sheet. I made 28 of them. This number will depend on the brand of your bacon.

I cooked them for about 14 minutes in a 450 degree oven. I transferred them to a paper-towel-covered plate.

I just ate 4 of them, but I'm going back.......

It's best to count out your brazil nuts and your dates before you begin assembling them, so you won't have to wash your bacon-covered hands to get more brazil nuts out of the

Dinah's New Salad Dressing

Special thanks to Mike and Jenny Miller for the beginning of this salad dressing. They have a favorite that they shared and once I finished tweaking it, this is what I came up with:

1/4 cup raw honey, warmed (or local honey, or agave nectar)
2 tsp finely chopped red onion
1/2 tsp salt
1/4 cup lime juice (lemon's ok, too)
1/4 cup POM pomegranate juice
1/2 cup olive oil
1 TBSP poppy seeds (sesame seeds work, too)

This is tart, yet sweet, and pops the flavors of your protein and veggies and fruit. Beautiful. It keep well in the fridge for a while, too, but it won't be around long!

We used this dressing on baby spinach, arugula, blueberries, dried goji berries, cherry tomatoes, figs, and black sesame seeds.  for our protein we cooked Harvestland chicken cutlets in coconut oil with salt, pepper, and an herb blend.

Friday, January 27, 2012

Paleo Goulash with Tri-Color Peppers

       Jess makes this spaghetti sauce in the crock-pot, to simmer all day. She's tweaked it from a paleo website spaghetti sauce recipe, but here's what SHE does:

 Throw into a crock-pot: 8 small cans of no-salt added tomato sauce, 4 normal-sized 16 oz cans of organic no-salt added diced tomatoes, 1 skinny little can of tomato paste, and lots of spices. She used 2 TBSP garlic powder, 2 TBSP parsley, and close to that much sweet basil and 1 TBSP of oregano. Fresh ground pepper went in, but didn't get measured.   We do it with the least salt in the cans as possible, and organic is always better.  It is WORTH the time and trouble and is better than any jars of pasta sauce you can buy.  So, go shopping and get your sauce going. This should simmer on low all day. (Best for your week-end....)

      The rest is easy. I rinsed and cut 2 yellow, 2 red, and 2 green peppers into bite-sized pieces. I threw them into a skillet with a cup of water to cook a little. When they were softer, I threw them into a big stockpot, then added the sauce.

       I used the same skillet to cook 2 lbs of grass-fed beef. When it was done, I threw it into the sauce! I stirred the ingredients and 10 minutes later, we ate it!

       It's so good, and it makes a huge pot, so you have lots to eat as healthy lunches for a few days.

       We've been eating brazil nuts, too. They are high in protein, calcium, iron, zinc, and selenium! So, mix it up and don't eat the same nuts all the time.

Thursday, January 26, 2012

Chicken with Kale, Mushrooms, and Roasted Carrots

                                                            Isn't this a colorful meal?

       I melted a little coconut oil to toss with carrots. I placed them on an aluminum foil-covered pan (easy clean-up) and put in a 350 degree oven.

       Next, I put chicken breasts on a coconut oil covered pan. I added turmeric, black pepper, and basil. (Experiment with your favorite herbs on chicken)  I added a bit of coconut oil on the top of each chicken breast and put them into the oven, too. I timed the chicken for 40 minutes. The carrots were done when the chicken was done, since they'd been in there a little longer.

       I placed kale and sliced organic mushrooms in a pan with a little chicken stock, dill, sea salt, and pepper.  I cooked this until tender, which only took a few minutes.

     Roasting carrots in coconut oil makes them so sweet! It does the same thing to cauliflower, believe it or not. The reipe is on this blog. Use that search box in the top left corner.

Monday, January 23, 2012

Paleo Pumpkin Soup with Thick-Cut Pork Chops

I LOVE pumpkin and I love soup when it's cold outside, so I made this soup up one chilly day. Isn't it pretty?

 I bought 16 cans of pumpkin at the grocery yesterday - it was on sale. When I told Ger I was making my paleo pumpkin soup, he said, "Why don't you double that recipe? It goes so fast." (so I did)  Feel free to halve the recipe if you aren't feeding hungry Crossfitters as big as mine are....

I put into a pot:
4 cans of pumpkin
2 containers of bold chicken stock
2 cups original(not vanilla) coconut milk
1 cup water
2 TBSP coconut oil
1 TBSP cinnamon
1 tsp nutmeg
sea salt and freshly ground pepper, to taste

I stirred that up and let it simmer while I  cooked thick-cut pork chops in a heated skillet with coconut oil. I browned them on both sides. I used Private Selection Signature Rub in "Asian" to season them. It's so good - lots of black sesame seeds and other healthy things.

After the pork chops were browned, I added 1/4 cup water, and put a lid on the skillet. I turned the heat down and let them simmer 10 more minutes. This step is what makes them so tender!

Sunday, January 22, 2012

Dinah's Paleo Pear Cake

  Coat a 9 x 9 inch square pan with coconut oil.

  Combine the following dry ingredients in a bowl:
          3 cups almond flour
          1 tsp baking soda
          1 tsp baking powder
          1 TBSP + 1 tsp cinnamon
          1 tsp Valencia Orange Peel (a McCormick spice)
          1/4 tsp nutmeg
  Stir well.

  Combine the following wet ingredients:
          1/2 cup coconut oil, melted.
          1/2 cup raw honey (or less; you get a lot of bang for your buck with raw honey)
          2 organic eggs
          1 TBSP real vanilla

Mix the dry mixture into the wet mixture and stir.
Cut up 2-3 pears, depending on the size. Leave the peel on them. Today I used 2 huge red pears. ( I usually use 3 Bartletts - it's all good!) Fold the pears into the batter. (This batter will be thick and chunky) Put batter into prepared pan. Cook at 350 degrees around 38 minutes. I like it kind of gooey.

                                              This is how the batter looks; thick and chunky.
                               You should make this one just so your kitchen will smell like mine!

Is the best part of this cake the fact that it's got no grain and no sugar? Is the best part about the healthy ingredients, like almond flour, coconut oil, cinnamon, and pears?

No, the best part of making this cake is when Ger says, " Oh, it's good, mom. Thanks!"

Saturday, January 21, 2012

Chicken Breasts with Asparagus

          I put Heartland chicken breasts on a coconut oil covered cookie sheet. ( Please eat HEALTHY chicken - you really shouldn't eat growth hormones and antibiotics in your chicken....)  I put organic turmeric, pepper, and smoked paprika on each one, along with a little coconut oil.

I baked them in a 350 degree oven for 40 minutes.
          I cooked dried mushrooms, fresh asparagus, and olives in a little water with basil. Almonds rounded things out.

Jess and I had an orange. Ger had a red pear, but when I tried to take a pic with the red pear on the plate, it looked like a big POTATO - I don't want anyone to think I'm feeding anyone a potato!
         The Crossfit work-outs, and the food - it's working.  PR's all around!

Broiled Scallops

                                                   This is so easy and melts in your mouth.

          I thawed  some big sea scallops. I placed them on a coconut oil covered cookie sheet.

I topped them with some of my favorite herbs - I used basil, minced garlic and Celtic Sea Salt Blend this time. Then I put a bit of grass-fed butter on each scallop. (I have also done them with olive oil, or coconut oil) Salt and pepper.  I popped them under the broiler and timed them for 2 minutes.

          I grabbed a big skillet and wiledt a big container of organic spinach with a tsp of coconut oil, a 1/2 cup of chicken stock and half a red onion, diced. I kept the lid on for a few minutes.

          When the timer went off, I took the scallops out of the oven and turned them over and placed them back under the broiler for 3-4 minutes.
          Then, everything was done.  I love how this looked with the scallops on a bed of greens. We had broccoli on the side and used my oldest dishes - they used to be my grandmother's.
         Did you know that broiling your scallops keeps them from shrinking? I used to cook them in a pan on top of the stove, but fussed about how expensive they were, and that they shouldn't shrink like that. Problem solved. Quick dinner. What more could you want? 

Thursday, January 19, 2012

Shrimp, Kale and Butternut Squash Soup

 This soup is so good for you! Kale is a powerhouse for your health, especially your lungs.

In a stockpot, I put two cans of organic butternut squash, one can of pumpkin, one container of bold chicken stock, a heaping TBSP of coconut oil, and a little water. I stirred that up and let it begin to simmer.  I added 1/2 tsp turmeric, 1/2 tsp cinnamon, 1/4 tsp nutmeg, sea salt, and black pepper.

        I washed and tore a bunch of organic kale. I threw that into the stockpot. (but not too early - I never want my kale too overcooked to the point of mushiness)

 While that cooked, I prepared the shrimp.   Fresh would be best, but mine was frozen. I thawed them in cold water, threw them into boiling water for 2-3 minutes, scooped them out, and threw them into the soup.

 None of this soup gets thrown away in my house.

        I made this one up, not knowing if they'd like it or not, but they've asked for it again, so I know it's a keeper.
        This soup is able to stand alone, too, without the kale or shrimp or either.

       I order the butternut squash soup from or, so don't bother hunting for it in the groceries around here......

Wednesday, January 18, 2012

Pork Loin and Cabbage!


   This is a very simple dinner but it doesn't taste like it. I bought a 4 lb. boneless pork loin. I put coconut oil in the bottom of my Paula Dean square pan before putting in the pork loin. I put sea salt, freshly ground pepper, LOTS of rosemary, and about 2 tsp. of coconut oil on the top.
          Did you know coconut oil is proven to raise your "good" cholesterol levels?

Next, I just loosely put a tent of aluminum foil on the top and put it in a 350 degree oven for 2 hours. (That's about 30 minutes a lb, in case yours weighs more or less.) Then I had time to get some other things done!

        30 minutes before the pork roast was done, I put a head of cabbage in a pot with a little water, 2 slices of bacon, and salt and pepper. Cabbage goes so well with pork loin. I sliced up a little red pepper and we enjoyed a memorable meal together.  I enjoyed some compliments, too!

So many people say, "Eating healthy takes so much preparation - I don't have time." Make time. Make a plan for at least a couple of days a week. Your health is absolutely priceless and good food is preventative medicine. 

Tuesday, January 17, 2012

Bacon in Salad is so Delicious

       I cooked up 24 oz of nitrite- and nitrate-free bacon tonight. That's a lot of bacon for 3 big salads. (Isaac's salad was mostly

 I cut up lots of cauliflower, two red peppers, a fresh pear, and an avocado. I added lots of organic spinach leaves and black sesame seeds.
 Olive oil and balsamic vinegar splashed in made for a beautiful, healthy dinner.....or so, I thought. That's what the pic shows.

  Ger added a big chicken breast, and some cheese made from grass-fed cow milk.

Bacon and avocado - 2 of my personal favorites! They go together like 2POOD and Kill Cliff.

 How about you? What are some of your favorite combinations?

Monday, January 16, 2012

Big Baked Salmon Fillet

       Before my Crossfit WOD, I ran to the grocery and got a 4 lb. slab of fresh salmon from the case. At home I made a marinade of olive oil, salt, pepper, vinagrette dressing, lemon juice, basil and parsley. (This isn't rocket science - try it!)  I made it in a 9x12 glass baking dish. I put the fish FLESH-SIDE down into the mixture. (skin up) I covered this with plastic wrap and placed it in the fridge to marinade while I did Tabata This WOD.

When I got home, I covered a heavy cookie-sheet with aluminum foil, sprayed it, and turned the fish flesh-side UP onto the foil. Then I took the edges of the foil up over the fish and sealed it tightly so it would steam in there. Yum! 350 degrees. 30 minutes made it perfect. (It may take a little longer if your fish is very thick.)

    Meanwhile I cut up two red peppers and added them to some frozen broccoli, cauliflower and carrots. I cooked them in coconut oil, chicken stock, and "garlic celtic sea salt." Done. Wow.
The fish came right off the skin on the bottom.

I hope you are branching out and cooking more often. Your taste buds will change as you start eating more healthy paleo foods. Your body will know the difference in your fuel and you will start hitting some PRs at the box! 

Sunday, January 15, 2012

Baked Barramundi with Asparagus and Roasted Carrots

  Barramundi is a nice, white, flakey fish that isn't too "fishy." If you aren't eating enough fish, this, or orange roughy, are nice places to start. Either works for this recipe.  Fish is good for you. Try some.

    I pre-heated the oven to 350 degrees. I coated organic peeled carrots with coconut oil and put them in the oven first since they need to cook the longest - about 35 minutes. While they were cooking, I got the fish ready to go in the oven.

    I put foil on a cookie sheet , coated with coconut oil, and placed the thawed fish on there, and sprinkled it with lemon-pepper, garlic powder, turmeric and fresh lemon juice.  The fish only needed about 15-20 minutes.  (If yours is very thick, it might take 2-3 minutes more)
    I rinsed the asparagus and broke off the bottom part where it wanted to break - and threw away the tough bottom part to be composted.  I stir-fried them in a little coconut oil and chicken stock with basil, salt, and freshly ground organic pepper.

    Everything was ready at the same time. We enjoyed this beautiful plate of healthy fuel! It deserved a pretty plate, but some days the food has to be enough.

Thursday, January 12, 2012

Smoked Salmon and Figs Salad

This one got rave reviews. This is a pic of my salad - Ger's was MUCH bigger!

To a large bowl I added:
 organic baby spinach
 fresh cauliflower
black sesame seeds
 cherry tomatoes
figs (Cut off the stem and cut into small pieces. Buy the ones that don't have any extra ingredients, like in the pic)
chopped macadamia nuts

Jess and I shared a package of wild Alaskan smoked salmon. Ger's salad had a whole package on it.

We also threw a few dried cherries in. Did you know you can buy them from without any added sugar?

This was so good with a huge mug of organic green tea.

Just don't go crazy with the amount of figs in YOUR salad... or no one will be able to stand being around you the next

Wednesday, January 11, 2012

Salmon Salad with carrots and macadamia nuts

Last night we ate Fuji Apple salads with an apple on the side,
 from Panera Bread - it's funny that we love to eat there but we don't eat  bread.

Tonight we baked salmon with coconut oil and some lemon pepper. I served it on a bed of organic baby spinach and drizzled our new favorite salad dressing - Garlic Gold - over all.  Macadamia nuts on the side rounded out the perfect good fats for this simple, delicious meal.

 (Please forgive me for those frozen carrots in this picture - I always peel the organic ones now, no matter how rushed I am for time. No one should ever eat the ones in the grocery that are already peeled and all the same shape, and sprayed with chlorine! No, thank you.)

Real food - for our health.

Monday, January 9, 2012

Chicken Breasts and Cauliflower Medley

I was glad I already had a plan for dinner tonight since the WOD took a lot out of my wrists!

Organic chicken breasts that haven't been frozen are just the most moist thing, and so easy.
I put foil on a heavy cookie sheet an rubbed coconut oil on the foil. Then I put chicken breasts on the cookie sheet and sprinkled with lots of tumeric and a little rosemary.
I added a 1/2 tsp of coconut oil to each chicken breast. (grass-fed butter works well, too, and tastes so good) Next was sea salt and freshly ground pepper, to taste.

 I put the cookie sheet in oven on 375 degrees for 35-50 minutes.

Instead of kicking myself for not having fresh vegetables in the house,  I put some frozen veggies, like cauliflower, broccoli and carrots, into a skillet. I threw them in frozen with 1/4 cup bold chicken stock and some celtic sea salt with herbs to let them simmer while the chicken cooked,  stirring now and then. That was it. YUM!

Do you use tumeric? Unbelievable spice that helps the body digest fats, has liver-protective properties, is anti-imflammatory, prevents ulcers, eases arthritis, lowers cholesterol, and has anti-cancer activity. That's pretty AMAZING! I always use lots of black pepper along with turmeric because they are supposed to kick each other up!

Sunday, January 8, 2012

One-Pot Wonder

This meal is one that really "sticks to your ribs."

First, I chopped a yellow onion and some fresh garlic. I cooked it a few minutes in 2 tsp. coconut oil and set it aside. ( If you're feeling lazy, just throw garlic powder and onion powder in your burger - it'll still be yummy.)
 In the same skillet, I cooked 20 oz all natural extra lean ground turkey breast and 16 oz grass-fed beef, seasoned with organic pepper, sea salt, and smoked paprika.
While that cooked, I washed and sliced 5 zucchini, and a green pepper. (any color will do, and yellow squash instead of zucchini works, too) I also thawed a frozen pepper stir-fry.

 All these veggies went into a tall stock pot along with 2 jars of organic pasta sauce.  Use what you love, but read ingredients and go for low or no sugar and salt. The veggies will cook on medium heat a few minutes.

 Then throw in the burger. Stir. Continue heating.  Add a some chopped fresh basil. (or dried basil) If it looks too thick, you can add chicken stock or more red sauce.

Now,this meal needs to simmer on low for 30 minutes, so even though my kitchen smells AMAZING, I am going outside to do a 400 meter walking lunges work-out. I missed that WOD this week.