Tuesday, February 28, 2012

Crock Pot Salmon Loaf

I peeled and chunked 3 carrots. Then I chopped them up small in the food processor.  I cooked this in a small skillet with 1/2 tsp coconut oil, maybe 5 minutes to soften. I also added a dash of salt, some pepper, 1/2 tsp of smoked paprika and 1/2 tsp turmeric.
I also chopped up one big zucchini and added it to the skillet until done.

In another small bowl, I stirred up 3 eggs and 1 TBSP lemon juice. In a large bowl, I combined 2 large cans and one small can of salmon. (I poured the juice out of the cans.) I smashed up the bones (more calcium!) and broke apart the salmon. I added the cooked vegetable mixture and the beat-up egg mixture.
 I combined all ingredients with my hands.
(If the mixture looks too wet to make a loaf, add up to 4 TBSP almond meal to thicken. This is what I had to do, but sometimes it's less)

Next, I tore off 2 feet of aluminum foil and folded it in half long-ways. Then I laid that along the bottom of the crock pot and up along the sides and over the handle. I coated this foil with coconut oil to prevent the loaf from sticking. I plopped the salmon mixture onto the foil and shaped it into a "loaf." I put the lid on it and cooked it on low for 6-7 hours.

This is a very different way to use a crock pot. You can change the veggies and the spices and get lots of different flavor profiles. I've done mushrooms in this, too, and it's good, but carrot-zucchini is my favorite.

Tuesday, February 21, 2012

Pork Loin in a Dutch Oven

This is the dinner I made on President's Day. I needed to be home all day since it cooks long and slow in the oven - but that's what makes it SO TENDER AND JUICY.

I made up a rub with 1 TBSP melted coconut oil, 1 tsp Turmeric, 1 1/2 tsp garlic powder, sea salt, freshly ground pepper, and all the fresh Rosemary (chopped) I had, which was at least a heaping TBSP full. (More would be ok!) I stirred this up and rubbed it into a 5 lb boneless pork loin. I used all of it.  The Turmeric left my hands yellow, but it's so good for us, I don't mind.

I don't have a roasting rack, so I just made one. (You can see it under the edge of the roast.) I took a long strip of foil and kind of rolled it up, then bent it into a "W" shape.) I laid this in the bottom of my beautiful green dutch oven. This kept the roast off the bottom of the pot. Next, I put the roast into the pot, making sure that the FATTIEST side was on top. This keeps the roast moist and tender and doesn't let it dry out on top at all.  I did not put a lid on it at any time!  This went into a 450 degree oven for 15 minutes. THEN I turned it down to 250 degrees until done. My roast took 2 1/2 hours.  Amazing.

In the last few minutes, I put asparagus and grass-fed butter into my grill pan for a few minutes.

This meal is worth the time it takes! It costs less than eating out, and I know there aren't any hidden calories or bad ingredients. I know the cook washed her hands, too! (Do you worry about that when you eat out?)

Let me know how it goes.
Good luck to everyone doing the Open. Go, CrossFit! We love our sport.

Sunday, February 19, 2012

Baked Salmon with Zucchini Medley

Well, Ger requested salmon so that's what I made tonight. I put 6 TBSP of olive oil in the bottom of a 9 x 13 glass dish. I added 4 tsps of parsley, sea salt, garlic powder, and lemon pepper. Then I put the salmon slab in the oil flesh side into the oil mixture with the skin up. I covered the dish with plastic wrap and set it into the fridge for 20 minutes.

Next, I chopped 4 zucchini, several mushrooms, a white onion, and some little sweet peppers. These went into a skillet along with a splash of chicken stock, a tsp of coconut oil, and some basil and dill. These cooked slowly while I put the salmon on aluminum foil,  on a cookie sheet, skin side down. I closed the foil around the fish and put it in a 350 degree oven for 20 minutes.

Yummy, healthy, paleo food. Don't eat junk. You really don't have to. 

Saturday, February 18, 2012

Paleo Spinach Bacon Pizza

I have to give credit to Sarah at Everyday Paleo. I LOVE her pizza crust at everydaypaleo.com. I use it just like she does, just with a little less fresh rosemary AND I always double it!

So, here's Sarah's crust:

"2 cups almond meal
2 eggs
3 TBSP olive oil
1/4 tsp baking soda
1 tsp garlic powder
1 1/2 TBSP fresh rosemary, chopped

Preheat your oven to 350. Using a spoon mix all crust ingredients together until it becomes very thick.  Using your hands, form the crust into a ball.  Lightly grease a cookie sheet with olive oil. (I used coconut oil.) Place the ball of dough in the center of your cookie sheet, and using your hands push and pat the dough down in the shape of a circle or oval.  You want to make the dough as thin as possible.  Your pizza will be about 12 inches across. Bake JUST the crust in your pre-heated oven for 20 minutes."        - Sarah, Everyday Paleo

Now, here's what I did to top my Paleo Spinach Bacon Pizza:
(remember, I doubled Sarah's crust)

I chopped 1/2 a white onion, a red pepper, and a yellow pepper. I put that all in a large skillet along with a heaping TBSP of coconut oil and cooked over medium-high heat until softened, (maybe 4-5 minutes) stirring often.  Next, I added a big container of organic baby spinach, a handful at a time, stirring, to wilt. This took about 2 minutes. I put this mixture in a big colander and pressed on it with a spoon, to get as much liquid out as possible. ( I think it would make the crust soggy if I didn't do this....) Then, I opened a jar of Mezzetta Tomato Basil Sauce and spooned and spread sauce over the crust.  I didn't put too much, again, so I wouldn't make the crust soggy.  (When you shop, read the ingredients and look for a sauce with out sugar.)

Then I split the spinach - pepper - onion mixture between the 2 crusts and spread it out to the edges.  The last thing I did was cook 12 pieces of UNCURED bacon in the microwave, not too crunchy. When they cooled, I broke the bacon up and added it to the top of the pizza. Wow. Everything was ready. The pizzas went back into the oven at 350 for 12 minutes.

Ok, I am so glad I came up with this one today because Ger just PR'd on Fran by 14 seconds!   2:33, baby!  Ger deserves my new Paleo Spinach Bacon Pizza!

I have a lighter pizza crust on this blog now that you might want to try. It has less almond meal and some coconut flour and arrowroot powder to lighten it up and make it closer to real pizza dough, but still PALEO. 

Wednesday, February 15, 2012

Skillet Apples and Rosemary Pork Chops

I put 8 Boneless Center Cut Pork Loin Chops in a big heated skillet over a TBSP of coconut oil. I sprinkled them with Rosemary, Sweet Basil, sea salt, and pepper.  After they browned on both sides, I added 2 TBSP water and covered them with a tight lid. I turned them down so they would get tender.

In another skillet, I melted 2 TBSP of coconut oil.
 I washed and sliced up 8 apples. (Any kind will do. I had mostly Granny Smith)
I left the peel on and threw them into the skillet. I let them sizzle, stirring often.
When they got soft, I added:
 1 tsp of Saigon Cinnamon
1/4 tsp of nutmeg
1/4 tsp Valencia Orange Peel (in the spices aisle) and turned them down to low.

I also steamed some fresh broccoli.

Nice meal after 12 rounds of "Death By Back Squats."

Eat like Ger Sasser. Let me know if it makes a difference. I think it will.

Monday, February 13, 2012

Broiled Grass-Fed Steaks and Roasted Harvest Vegetables

I hadn't posted a meal in a while because Ger was competing at the Voice of America Games at CrossFit Cornerstone on Saturday. His 1st place win made it the most amazing day! I want to give a shout out to the friends on FB that said that my meals were part of his win. I really believe that Crossfit and paleo go hand in hand - we've never looked back from taking them both on.

First, I checked my racks in the oven. (It's easier to do this when they aren't hot) I needed one in the center for the vegetables and one at the top to broil the steaks later. I hate when I forget this part.

Next,  I stabbed a butternut squash with a knife and put it into the microwave for 6 minutes to soften. Then I was able to cut it up into big chunks. Next I sliced long-ways 2 carrots. I thawed a bag of brussels sprouts. I cut up a small red onion. I placed all the veggies on a coconut oil covered cookie sheet. I took a TBSP more coconut oil and melted it in my hands and rubbed all the veggies, til coated. I spread them out and put them into a 425 degree oven for 32 minutes.

While the veggies cooked, I took out my thawed grass-fed steaks, rinsed them, cut them into portions ( they were all different sizes) and put them on another coconut oil covered cookie sheet. I rubbed them with Private Selection Asian rub and added a little sea salt, and freshly ground black pepper.

When the veggies were done, I took them out of the oven and turned it to broil. I put the steaks under the broiler for 6 minutes. Perfection! When they came out, we were ready to be cavemen!!!!!

Here's a pic of Ger's 1st place win at the Voice of America Games at CrossFit Cornerstone, Feb 11, 2012.  I am one proud mom! Food is fuel!

Thursday, February 9, 2012

Paleo Meatloaf with Spicy Kale Chips

I ordered some kale chips the other day and needless to day, they were inhaled! So, I looked around the paleo posts and came up with my own way. I'd bought 3 flavor profiles and Ger ate the whole bag of the spicy ones, so I wanted to spice mine up a little.

First, I took 2 lbs. of grass-fed burger and added sea salt, pepper, garlic powder, turmeric, and a TBSP of dijon mustard. I mixed this with my hands and molded it into a heavy round pie dish. I put it into the oven at 350 degrees and started on the kale.

I tore a big bunch of organic kale off the stems and tore the leaves into bite-sized pieces. I washed it and dried it in another bowl with a LOT of paper towels because if you don't dry it, it won't get crispy. Then I melted 2 TBSP coconut oil and poured it on the kale. I mixed it with my hands to cover the kale. Then I added a big squirt of lemon juice, sea salt, pepper, and some chili powder. Then I spread the kale on a big cookie sheet and popped it into the oven with the meatloaf.

I guess the meatloaf was in the oven about 45 minutes and the kale for 15-17.
(Just watch it. You don't want to burn it. The kale chips shrink up some, so make plenty!!)

Wednesday, February 8, 2012

Baked Salmon with Broccoli, Cabbage, and Olives

I planned a dinner to keep everyone from getting sick.

I rubbed coconut oil on a foil-covered cookie sheet. Four nice pieces of wild-caught salmon were covered with sweet basil, dill, and lemon-pepper. (I didn't measure the spices - be liberal!) Then I put a tiny piece of grass-fed butter on the center of each one. ( If you don't have grass-fed butter, use a 1/2 tsp of coconut oil) They went into a 350 degree oven for about 17 minutes.

In a skillet I poured 1/4 cup basic chicken stock. (Read the ingredients - I can't believe some of the crap they put in chicken stock!)  Then I cut up a big head of broccoli, about 1/3 of a head of cabbage cut  in long strips, and a can of olives, rinsed. I added a good bit of turmeric and freshly ground pepper. These veggies may not sound like they would go together, but they are so good!

You should try it and tell me how it goes. It's easy to eat real food - just do it. 

Sunday, February 5, 2012

Paleo Bison Vegetable Soup

I always love my mom's vegetable soup with burger, but it's full of potatoes, peas, and corn.  Jessica was feeling bad and wanting soup. This is what I came up with. It's so good!

I poured a container of V8 Low Sodium Vegetable juice in a stock pot. (I've got to can some tomato juice this summer again!)
 I added a cup of chicken stock.
 I peeled and cut up 3 pounds of organic carrots. (those packaged one are sprayed with chlorine - yes, chlorine, like in the swimming pool.....)
I chopped up half a large head of cabbage and threw that in, too.
 Next went  2 packages of fresh mixed mushrooms and a chopped yellow pepper.
I added pepper and turmeric. I put a lid on that and turned it up to boil.

In a large skillet I cooked up 2 pounds of bison burger. ( I also sometimes use grass fed cow, or llama, too!)
I added it to the soup and stirred. I knew if the cabbage and carrots were soft, then dinner was ready!

(I doubled this recipe, but I often feed Ger, so you decide. It's easy to double.)

                    Here he is, perfecting his overhead squat - it's a beautiful thing to behold.

Saturday, February 4, 2012

Dinah's Paleo Cake in a Mug

                                                    First pic: Dinah's Paleo Cake in a Mug
                                               Second pic: the batter before the microwave

I've tried a lot of the paleo cakes in mugs, but most were blah, or rubbery, or very dry. So, Istarted thinking about how I could tweak this and make it worth making and eating. Everyone needs a dark chocolate treat now and then and this one is really good AND healthy.

For the record, Ger Sasser wanted me to post that HE doesn't eat this with the dark chocolate chips!

So, get a BIG coffee mug and coat the inside of it with coconut oil, so your cake won't stick.
Add the dry ingredients and stir:
1/2 cup almond meal
1/4 tsp baking soda
1/4 tsp cinnamon
1 heaping TBSP Hershey's Special Dark cocoa
(Just stir it with the fork you are going to eat it with)

Then add the wet ingredients:
2 TBSP maple syrup (or honey)
2 drops real vanilla
1 egg
3 TBSP pumpkin (from a can - this is what makes it so moist)
15 Ghirardeli  60% chocolate chips (Leave this part out if you are making it for Ger!)
Stir, making sure you stir up the bottom.

Put the mug in the microwave for 2 minutes, maybe even a minute, 45 seconds. You don't want it to overcook - it's good when it's a little gooey!!!

I love this recipe. I'm proud of it. I kept making it over and over until I got it just like I wanted it to be - easy, healthy, fast, gooey and warm.  I've even made a Paleo Pumpkin Cake in a Mug, too. It has goji berries in it, so try it, too. Just use the search box to find the recipe here.

Grass-Fed Burgers with Roasted Zucchini and Peppers

I washed the zucchini and peppers. I cut the ends of the zucchini off and sliced them long-ways. I cut the peppers into 4-5 big pieces. I rubbed them in coconut oil and laid them all on a cookie sheet. I put them in a 450 degree oven for about 20 minutes.

Then I get 2 lbs. of grass-fed beef.  I shaped them into 8 patties. I placed them in a warm skillet. While they began to sizzle, I generously shook garlic powder, smoked paprika, dried mustard, sea salt, and freshly ground pepper onto them. I flipped them a couple of times until they looked perfect!

I got the roasted vegetables out of the oven and shook Herb-Blend Celtic Sea Salt over them.

Then I called out, "Dinner's ready!"and they all came running!! We stacked the peppers on top of the burgers with the zucchini on the side. A slice of perfectly ripe avocado made this an amazing meal.

Thursday, February 2, 2012

Turkey Burgers with Roasted Peppers

I washed  and cut four yellow peppers. I rubbed them in coconut oil and placed them on a cookie sheet. I sprinkled them with organic basil and put them into a 450 degree oven. They cooked for around 20 minutes while the turkey burgers cooked.

        I mixed 2 lbs of turkey burger with 1 tsp Liquid Smoke, 1 tsp minced garlic, 1/4 tsp turmeric, sea salt, and freshly ground pepper.

I mixed it up with my hands and made little burgers so they would cook fast. (It's not like we were going to put them on a bun - lol) I cooked them until they were not pink in the middle.

This a great meal for people who say they don't have time to cook paleo. Have you tried this one?