Thursday, May 31, 2012

What are You Eating For Breakfast?

(The breakfast in this photo is two fried eggs with smoked seat salt and pepper along with a side of my Paleo Mashed Sweet Potatoes)

This morning I had McCain's quick oatmeal with blueberries, a few pecans, two eggs, and coffee. (McCain's Quick Oatmeal is already cooked, so it's fast, but it's still got some heft to it. It's Irish and healthy and a notch better than our old-fashioned oats.) It sounds like a lot of food, but it's what I like to run on.

 Many paleo people don't eat any grain at all and this is the ONLY grain I eat - and I don't do it often - but it doesn't spike my blood sugar and it keeps me going. I don't need sugar in those oats. I eat this breakfast some days with a scoop of protein powder in it if I don't have time to make eggs, or I eat leftovers from dinner on other days.  If I'm in a big hurry, I have a protein shake instead of the eggs. Ger sometimes eats dinner leftovers for breakfast - I got it from him.  (it doesn't have to be a "breakfast" food, right? Who made that rule?)

If I have my Pumpkin Paleo Crunch made up, or my Paleo Apple Pecan Crunch, I can just grab a bag of that and go. A lot of people miss having cereal, so this recipe works for that. It's AMAZING in a bowl with coconut or almond milk. (or grass fed organic cow milk...)

Also, uncured bacon. The best breakfast days are going to have to include bacon, right?  Have you made my Paleo Bacon Breakfast Casserole? That feeds us more than one morning!

All my protein ball recipes are great to make ahead for breakfast too. I bag two at a time in little snack bags and keep them in the freezer. That way, if I need to get out the door in a hurry, I make coffee and grab that.

 SO, what are you eating for breakfast, CrossFit friends?

Tuesday, May 29, 2012

Paleo Roasted Beets with Bison Burgers

Beets have big nutritional value - the June issue of Shape magazine says a recent Dutch study shows that they have a compound that reduces the amount of oxygen your muscles need - and most people who don't like them have only eaten them out of a can. So, I hope you branch out and try these!

I bought 2  bunches of beets (mine were organic) and cut off the leaves, leaving about an inch of the stems. I cut off the root part on the bottom end also. I laid a piece of Reynold's Wrap on a cookie pan and rubbed it with olive oil. I placed the beets on there and rubbed them with olive oil. I placed another piece of Reynold's Wrap on top of them and folded all the sides together, all the way around, making them a nice tight tent.

I put them into a 350 degree oven for 90 minutes. If yours are smaller, you could go for maybe an hour, or cut them into pieces, but I like them whole because they are red and messy when you cut them up! Stick a paring knife into them to see if they're soft and done.

I took them out and let them cool off for a little while. Then I peeled them. I sliced them up and sloshed a little balsamic vinaigrette on them - this gives them an interesting kick!

I had them with bison burgers, sprinkled with smoked paprika, turmeric, pepper, and sea salt. Yum! I topped them with uncured bacon.

This is what they looked like before they went into the oven to roast. I apologize for the top photo. I made this again, and forgot to shot another photo. Next time....

Sunday, May 27, 2012

Fresh Fruit on Vanilla Bean Coconut Milk Ice Cream

Now, doesn't that look refreshing and delicious? Who says when you eat paleo, you have to do without dessert? It's summertime and if it's too hot to bake a paleo cake, then I just filled a big bowl with cut-up kiwi and strawberries. Then I added blueberries, too.

I got a bowl from my oldest china and added some coconut milk ice cream ( vanilla bean) and lots of the chilled fruit. The coconut milk ice cream was just the stuff you can buy in the grocery - I know it has some thickener in it that I wouldn't eat more than a couple of times a year, but it's hot and I am trying to take it easy once in a while. I make my own stuff most of the time. I got a spoon and sat myself down!

Anyway, that hit the spot and there was no guilt. I'd meant to sprinkle cinnamon on it, but I forgot. It was perfect after turkey burgers and steamed broccoli. ( We needed good fuel for our Memorial Day Murph 2012, tomorrow at CrossFit Countdown.)

I guess there would have been some guilt with Ger.  He just ate fruit! 

Friday, May 25, 2012

Sausage in Spaghetti Squash and Tomatoes

It has come to my attention that the banger pork sausage that loved so much at Whole foods has....grain in it! So, we are making this recipe with different sausage now. Choose your sausage wisely.

This post is brought to you by Jess Sasser:

  First of all, I drove 2 hours to Whole Foods in Lexington with a dual purpose: to get banger pork sausage and to see the "hot butcher".  To my dismay, neither were there... so, I improvised.  I got garlic, sun dried tomato, and basil pork sausage.  Also, the generic butcher removed the casings from the sausage. (I've found that the sausage browns and crisps easier without the casing.) After visiting my friend, Jamie, I returned ready to cook a meal.

I put a tablespoon of coconut oil into a pan.  Once that melted, I halved the sausages and placed them in the pan.  I cooked one side until it was brown and then flipped it over.  Once the other side cooked, I let them brown enough to get a good crunch on the outside.

Meanwhile, I pierced a spaghetti squash with a knife, several times around the squash.  Then, I placed the squash in a square baking dish.  This went into the microwave for 10 minutes.  I turned the squash over and nuked it for another 7 minutes.  (I pierced the squash to allow ventilation...a burst squash is quite a mess!  I also used a leather pot holder to manipulate the squash because it gets steamy...)  After the 17 minutes, I let the squash sit to continue steaming.

Next, I opened a 28 ounce can of organic diced tomatoes and removed the crispy sausage from the pan.  I, then, cut the squash in half, lengthwise.  Using a spoon, I removed the seeds.  Using a fork, I removed the strands of the squash into a large bowl.  I added the tomatoes and stirred.

I decided to incorporate all the ingredients into a bowl.  Added a little bit of cheese to the top...and voila!  A yummy meal!

By the way, I kept wishing for banger pork... Another trip to Lexington is in the future, but this time I will call ahead with my order.  I learned that Whole Foods will make it in house if I call a day ahead and let them know!

Thursday, May 24, 2012

Orange Chicken Breasts, Paleo

I rubbed my grill pan with  2 TBSP Tropical Traditions Gold Label Coconut Oil. I added 1/4 cup orange juice and 2 tsp raw honey. Then I heated up the pan. I added 6 Harvestland chicken breasts. I sprinkled them with sea salt, freshly ground pepper, lemon pepper,  and 1 tsp of McCormick Valencia Orange Peel. ( buy this in the spice aisle) I cooked them til brownish, then turned them over and sprinkled a little more of the dried Valencia Orange Peel. When this side looked done, I turned them way down.

Meanwhile, in another skillet, I added 2 TBSP bacon grease ( If you don't have any, you should make bacon more often!) and 1/4 cup Kitchen Basics Chicken Stock. I added a big head of broccoli, cut up, and a package of  Tri-Color Cole Slaw. (just the shredded green cabbage, carrots, and red cabbage - this saves a lot of time and is great, cooked, as a side.) I sprinkled a little basil on and put a lid on it, stirring now and then. This has a hint of stir-fry and goes very well with the orange hint in the chicken!

That's it. It smells so good and wasn't much trouble at all!

Wednesday, May 23, 2012

Yellowfin Tuna in a Grill Pan

Yellowfin Tuna from Whole Foods probably shouldn't be placed on a paper plate for a picture, but life around here is a little crazy. (but the food is good!)

So, Jess bought this little splurge for us. Here's what she did:

She coated a Pampered Chef grill pan with Lemon Myrtle Infused Macadamia Nut Oil (from Amazon. Coconut Oil would also be delicious.)
She heated the pan up on medium heat, so she would get a sizzle when she placed the 2 big tuna steaks in the pan. She sprinkled liberally with freshly ground pepper, sea salt, and lemon pepper. She flipped them after about 4 minutes and cooked them another 4 minutes on the other side. ( Adjust here - we like ours still very pink in the center!)

Done. Clean, healthy protein and it's so very healthy. All you have to do is add your favorite fresh veggies on the side, like maybe Paleo Roasted Cauliflower.

Thanks, Jess.


Tuesday, May 22, 2012

Paleo Pork Recipes like Paleo Pork Short Ribs for the Crockpot

Meat in a crock pot made from one of our paleo pork recipes

John Rolins challenged me to come up with this one. I love a good paleo challenge!
Cavewoman brings this meat to the Halloween WOD Party.

So, here's what I did:
I rubbed the inside of my slow cooker with coconut oil.
I diced a large white onion and put it in the bottom of the slow cooker.
I laid out 4 lbs of pork short ribs, country style, and sprinkled them with:
    1/4 tsp red pepper
    1 tsp garlic powder
    1 tsp smoked paprika
    1 tsp smoked sea salt
    1/2 tsp tumeric
    freshly ground black pepper
(if you don't have all these things exactly, improvise! Hickory Bacon flavored salt would work well, too, or Liquid Smoke)

Next, I placed the ribs onto the layer of onion. It was a couple of layers.

In a medium bowl, I stirred up:
1 15 oz can of Muir Glen Organic Tomato Sauce
1 6 oz can of Hunt's Tomato paste with Basil and Garlic (read your labels - you don't want hidden sugar in these cans!)
2 TBSP Colevita Basalmic Vinegar
1/4 cup raw or local honey (agave nectar, if you must...)

I poured this sauce over the ribs and put on the lid. I cooked it on low for 8 hours.
It is beyond the word delicious. It is beyond stupendous. Yes. Now, go make it!

Saturday, May 19, 2012

Paleo Mahi and Scallops

This dinner is quick, easy, and very healthy. First, I heated the oven to 400 degrees. I covered 2 cookie sheets with foil and coconut oil.

On one I put a 2 lb package of carrots. I rubbed a TBSP of coconut oil on them and spread them out. I put them into the oven and set the timer for 30 minutes.

I opened 2 packages of Mahi and 1 package of Sea Scallops. (I had already thawed them) I rinsed each piece and laid them on the cookie sheet. I shook some herbs and sea salt on them and some lemon pepper. Then I drizzled 3 TBSP Lemon Myrtle Infused Macadamia Nut Oil from Brookfarm. (sold on Amazon) You could use olive oil or melted coconut oil, too - I've done both! This cookie sheet went in for the last 12 minutes of the carrots so that everything was done at the same time.


Wednesday, May 16, 2012

Paleo Pork Chops with Pine Nuts

This is a pic of Ger Sasser winning the second heat of the last WOD at the Central East Regionals CrossFit Competition 2012. He place 4th in this WOD and 7th overall in the toughest region on earth. Mat Chan called his muscle-ups "smooth and impressive." Ger is a very clean eater. (He hadn't had ice cream for a year, but THAT'S another story)

I put enough coconut oil to barely cover the bottom of a skillet that has a tight-fitting lid. I let it heat up on medium. Next, I placed boneless pork chops in - there were many and they all touched, but that's ok. I sprinkled them with sea salt and freshly ground black pepper. I placed fresh sprigs of Thyme on them all and covered them with the lid.

(While they cooked, I cut up a head of cabbage into 4 big chunks and put it in a saucepan with 1/4 cup of water, a TBSP of Garlic Gold Oil, and 1/2 tsp of Greek seasoning. I put a lid on that and started cooking it on high. I stirred this now and then so the cabbage would break up.)
When the pork chops were done on one side, I flipped them over and added 3 TBSP Pine Nuts and put the lid back on. They cooked for about 10 more minutes. Then I added 1/4 cup of water and turned them down and put the lid back on. I let them cook probably 10 more minutes this way so that they would become so moist and tender!

Here's a pic. we also had leftover broccoli. You can do this. Eat clean and healthy, at home, so you know what's in your food.

A nice mustard was good on those chops. Always read the labels and check the ingredients for hidden sugars or gluten or chemically jacked-up crap that no one should be eating.

Friday, May 11, 2012

Paleo Ground Chicken Casserole

Feeding Ger Sasser has been a lot of fun this week, since it was leading up to his Central East Regionals, May 11 (TODAY!) - 13. He asked for a casserole with sweet peppers and Gouda cheese! It's rare that he does much cheese.... so this is what I did.

Dice half a white onion and cook a few minutes in a skillet with coconut oil. Add a package of healthy ground chicken and cook til done.

Wash and slice up 4-5 peppers, whatever colors you like. Rub coconut oil on them and cover the bottom of a 9 x 12 cake pan with HALF of the peppers.

Microwave a package of frozen broccoli. Add it to the ground chicken mixture.

Put all of that into the pan on top of the peppers. Add sea salt, freshly ground pepper, and several slices of Gouda cheese.

The last layer is made of the rest of the peppers, rubbed with plenty of coconut oil.  Smash everything down a little, and put into a 350 degree oven for 20-25 minutes.

You might want to make 2 while you're at it - but this recipe is written for one pan

Sunday, May 6, 2012

Paleo Salsa Kale

Take a big bunch of kale and wash and tear it, leaving the stems out.
 Put it all in a big pan with 2 TBSP olive oil and cook for a couple of minutes. The kale will get brighter green.
 Then add a cup or so of fresh salsa ( I like Jack's Special) and a little water.
 Put a lid on it and let it cook down for 10 minutes. Ready!

( This one is good for any day you need an easy side dish that's very tasty, and helps with lung function. We do team WODs at CrossFit Countdown on Sundays, so I need all the help I can get....)

We had our Salsa Kale alongside a recipe from called Chicken Enchilada Stew. You should click on over there and try it. it's fabulous! It cooks in a crock pot all day and you shred the chicken breasts right before you eat it.

We all wound up putting it all together, and hey, we were a day late for Cinca de Mayo, but that's ok. This meal is Ger Sasser approved!

Thursday, May 3, 2012

Roasted Acorn Squash

Acorn squash are filled with vitamin c, potassium, and manganese. They are a perfect healthy, low-calorie carb.
First, I cut each acorn squash in in half. I put them cut-side-down in a 9 x 12 baking pan and added almost a half-inch of water. I cooked them in a 400 degree oven for 50 minutes. This makes them soft and ready.

The last thing I did was take them out of the oven and pour out the water. I turned them UP, (like in the pic) and added to each piece:
1 tsp coconut oil or pasture butter
1/2 tsp grass fed (pasture) butter  (this is optional, but so delicious)
1 tsp honey or maple syrup
1/4 tsp sea salt
cinnamon (I didn't measure - I just shook it on there!)
(macadamia nut pieces optional)

I put them back in the oven for 10 minutes. (They might done enough to just add the toppings and eat them - they'll be hot enough to melt your coconut oil)

All you need is some quality protein for another AMAZING meal!  Maybe there will some left to take to work in your lunch....

Tuesday, May 1, 2012

Perfect Paleo Asparagus

I heat the oven to 450 degrees.
I rub coconut oil on a cookie sheet.

I break off the bottoms of 2 bunches of asparagus. They will break where they want to, so that the stringy part gets thrown away.

I rub the asparagus with a little melted coconut oil.

I put spread them out on the cookie sheet and put them in the oven for 12 minutes. We still like a little crunch to them, but you may want to leave your asparagus in the oven for 15 minutes. It's perfect! Add sea salt, if you want.

This goes very well with the pork loin. (Find it with the search box in the top left corner.