Sunday, April 28, 2013

Angels On Horseback

Angels On Horseback, or Broiled Bacon Wrapped Oysters, are so delicious that both my boys want me to make them again soon, AND make more of them.
I don't know why they have that name but they can be traced back to the 1880s. I love them.

I covered a pan with aluminum foil and rubbed it with coconut oil.
I cut a package of uncured bacon in half.
I rinsed a container of oysters and wrapped each oyster in half a piece of bacon. I laid them on the pan with the overlapped bacon on the bottom, so they wouldn't come unwrapped. (I was out of toothpicks, but it worked out just fine!) I had one piece of bacon left, so I cut the biggest oyster in half, just so everything would come out evenly.

I heated the broiler while I sprinkled them with smoked sea salt and freshly ground black pepper.
I broiled them for 8 minutes.

I served them with a skillet of "Eat Your Vegetables."  They are traditionally served with cocktail sauce, horseradish, and fresh lemon.
Oysters are so good for you. They have more zinc than any other food. They provide good protein, too, so if you are tired of eating the same thing, make some Angels On Horseback.

Paleo Blackberry Banana Ice Cream

This is such an easy treat!  I took 2 bananas and peeled and sliced them. I put them into the freezer.
Next, I took a small container of blackberries and put them into the freezer, too.

A little while later, I put 2 TBSP of toasted pecan butter (recipe on here) into my food processor. (Almond butter would work just fine, too)  I threw in the frozen banana slices and the frozen blackberries. I blended until smooth.

That's it. Now, YOU might need to add a TBSP of raw honey, but my fruit was plenty sweet and it made a delicious frozen treat!

Try it. Tweak it. Eat real food and feel the difference.

Paleo diet recipes like Paleo Crock Pot Chicken Thigh Dinner

We all need easy paleo recipes. We need real foods that taste good and give us the health to fuel our WODs and all the other parts of our lives. This is one of those really delicious crock pot meals. I prepped it at night and put it into the refrigerator until the next morning. How easy was that?

Now, if that's not enough to convince you, it's economical. Natural Chicken thighs are very affordable. You have to try this for yourself.

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 package of chicken thighs 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.

I left the crock pot on low 8+  hours. (4 hours on high would work, too)

This smelled so good when we all got home! Chicken thighs don't get dry like chicken breasts sometimes do in the crock pot, too.

Hey, I need to tweak this one for the Instant Pot. (my Instant Pot recipes are over on ) There's also a site I've used where you can find Instant Pot recipes easily - check it out! They have some great categories like Instant Pot, Vegetarian, Breakfast, and Easy Dinners to name a few!

My kids, my family, my coaches - what they eat really makes a huge difference!

Saturday, April 27, 2013

Eat Your Vegetables!

To accomplish this skillet, you need to leave things in BIG pieces. I put 2 TBSP of coconut oil in a skillet along with 1 TBSP raw honey and 1 TBSP mustard. (the gooey kind, not the dried spice)

I cut big pieces of:
red onion
red pepper
yellow pepper
green pepper
yellow squash
mushrooms ( I didn't cut them at all)

I sprinkled them with sea salt, black pepper, and 1/2 tsp turmeric.
Isn't it beautiful? I was great with chicken breasts from my Chicken Breasts with Cauliflower Medley and Paleo Pumpkin Butter. 

Wednesday, April 24, 2013

Broiled Pollock

Take your fish oil. Eat your fish. I'm always trying to get more fish into my family.
Whole foods had Pollock on sale so this is what I did with it:
I covered a big cookie sheet with heavy-duty aluminum foil and turned the broiler on in the oven. I rubbed coconut oil on the foil and put 3 lbs of pollock on that. (you might make less...)

Next, I melted 2 TBSP pasture butter and 1 TBSP coconut oil in a small dish and brushed the top of the big fish fillets with it.
I sprinkled them with sea salt, smoked paprika, basil, and freshly ground black pepper. I broiled them for 9 minutes.
What a fast dinner! We had them with my Garlic Kale Chips.

If you don't like fish that's very "fishy" this on isn't anywhere near as fishy as say, catfish. But if you aren't a fish lover, you might want to try this with orange roughy.
Pollock is sometimes called the poor man's lobster, so dip it in more melted butter if you like.

Monday, April 22, 2013

Paleo Pork Recipes like Paleo Pork Chops with Mushroom Gravy

                                         Paleo Pork Chops with Mushroom Gravy = yum!

I put a good bit of coconut oil in my pan and let it heat up.

I sprinkled lots of almond flour, Cherry Wood Smoked Sea Salt, (from and pepper on some thick-cut pork chops and browned them on both sides. I took them out of the pan and set them aside.

At this point I added to the pan:
1 TBSP of coconut oil (there was some still in there, along with the brown bits from the pork shops)
2 TBSP grass fed butter
1 white onion, diced
2 cloves garlic

I cooked this and loosened all the bits in the skillet all along.
Next, I added:
1 large container sliced mushrooms (your favorite - I used Crimini)
 1/4 cup chicken stock
1 can organic coconut milk
sea salt and pepper, to taste (a sprinkle of rosemary, or thyme, too, if you like)
I turned this up and cooked it until it thickened up some.

When I'm in a hurry, I add 1 tsp arrowroot flour just to hurry up the thickening process.

Paleo mushroom gravy made from one of our  Paleo pork recipes

            See? There's no grain. The almond flour and coconut milk thicken things up very nicely. Also, if you don't need this much gravy, you can use less coconut milk and it will thicken up more quickly.

I placed the pork chops back into the gravy and put a lid on it. I turned it down to low and let it simmer for 10-15 more minutes just to make sure those pork chops got nice and tender.  Wow. So worth it!

Sunday, April 21, 2013

Grab and Go Snack Bags

Having healthy choices ready to go can make all the difference in our food choices this week. I love to bag up some great dried fruit, coconut, seeds, and nuts on the week-end so that we can all have our favorite combinations ready to go out the door!

I do this in an assembly line kind of way on the kitchen table. I set out all my choices and every other thing I can find. I open up several lunch bags in a row, grab my 1/4 cup measuring scoop and get busy. It doesn't take long and it really helps - we're all busy, right?

These bags have different combinations of:
goji berries

coconut chips

brazil nuts
macadamia nut pieces
pumpkin seeds

dark chocolate chips ( I throw the chocolate chips in a couple of bags - Ger won't grab those, so I do!)

Here's Ger's 210 lb strict press from his competition in Myrtle Beach today. Clean fuel makes a difference!

Black Forest Ham and Egg Cups

Here's a great way to prep for the week - make a dozen Black Forest Ham and Egg Cups. I know we all love the Bacon and Egg Cups and its hard to improve on a recipe with bacon in it, but what if you're needing a change? What if you're OUT OF BACON? Then you can try this one.
I'd started out trying to find canadian bacon big enough to try this with. Let me know if you try that.

I rubbed a muffin pan with coconut oil. Then I pressed a thin slice of black forest ham down into each section. Next, I cracked a farm-fresh egg into each ham cup. I sprinkled them all with sea salt and freshly ground black pepper.  (You know I love the Cherry Wood Smoked Sea Salt from

I baked them in a 350 degree oven for 20 minutes. I just ate 2 of them with fresh berries. 10 of them are now in the refrigerator,  ready for the week!

Ger just did a 210 lb strict press in the Myrtle Beach competition..... when he gets home, he's going to be HUNGRY!

Thursday, April 18, 2013

Paleo Blackberry Bars

Today was the-BAM, a social media conference at the Paramount Arts Center. I taught a beginning blogging session. Jenny named it, "Girls Who Blog and Make Money Doing It" and I had a great day. I put a few more things on my to-do list for the summer AND thought of making up these blackberry bars. I know I will make them often because they are easy and delicious and healthy.

I rubbed my 8 x 8 glass baking dish with coconut oil.

I mixed the dry ingredients in a mixing bowl with a wooden spoon:
1  1/2 cups almond flour ( I like the unblanched)
2 TBSP coconut flour
1/2 tsp baking soda
1/2 tsp sea salt
1 tsp cinnamon

I mixed up the wet ingredients in the 2-cup measuring cup I'd measured the almond flour in:
1/3 cup melted coconut oil
1/3 cup raw honey, melted (or real maple syrup)
1 egg
1 TBSP vanilla

I mixed the wet ingredients into the dry ingredients. I added a 12 oz container of blackberries and stirred. Next, I pressed this mixture into the prepared baking dish.

I baked them in a 350 degree oven for 20 minutes. Ger said, "Mom, this dessert is great!"

If you love blackberries, you've got to try these. If you don't have an egg, they still come out mighty fine.

This photo is of me and my boys, Isaac and Ger, just after the Run For the Roar 5k. Isaac was 1st in his age category, I was 3rd in mine, but Ger ran it the fastest. It was a great day - beautiful weather - great cause - big group from CrossFit Countdown giving back to our community.

Saturday, April 13, 2013

Paleo Strawberry Cake

I coated a 9 x 12 pan with coconut oil.

I mixed the dry ingredients in a big bowl:
3 cups almond flour
1  tsp baking powder
1  tsp baking soda
1  TBSP cinnamon
1/4  tsp nutmeg
1/4 tsp sea salt

I mixed the wet ingredients in a small bowl:
1/2  cup coconut oil, melted
1/2  cup raw honey, melted
2 organic eggs
1 TBSP vanilla

I mixed the wet ingredients into the dry ingredients.
I gently folded in:
3 cups sliced organic strawberries
1/4 cup toasted pecan pieces
1/2 cup unsweetened big chunky coconut. (Try the coconut and the almond flour from!)

I spread the mixture in the pan and baked it for 35 minutes in a 350 degree oven.
                                                   This cake is paleo springtime on a plate!

Paleo foods really do fuel your WODs, your health, and your life in the best way. Work hard and give your life everything you've got!

Friday, April 12, 2013

Seriously Good Soup

I browned 2 lbs grass fed burger (cow, deer, llama.... your choice - I used llama) in a skillet.

In my stock pot, I put:
1  46 oz container V-8 juice, low sodium
2  15 oz cans organic diced tomatoes
2  packages diced fresh butternut squash ( or chop it yourself, but wrists just hate that)
5 organic carrots, peeled and cut into bite-sized rounds
1 package fresh crimini and oyster blend mushrooms
2 small zucchini, chopped
2 cups chicken stock
1 cup canned organic coconut milk
2 tsp minced garlic
sea salt and pepper, to taste

I cooked the soup until the carrots and butternut squash were tender. I threw in the burger when it was done, and left it on low.

Just 15 minutes before we ate it, I tore one bunch of organic kale into bite-sized pieces and left it on the top of the soup. (That way it steams, but doesn't get too mushy)

We even put a little shredded BallyShannon KerryGold cheese (from grass-fed cows) on the top. This was some SERIOUSLY GOOD SOUP!

Sunday, April 7, 2013

Ham and Red Pepper Frittata

Spring Break is over, and it's back-to-school in the morning. I've been at mom's for a couple of nights, so I wanted to make an easy dinner. I made a big batch of my Pumpkin Paleo Crunch and then I made this frittata.  (Oh, Angie, I'm out of eggs, AGAIN!)

I preheated the oven to 400 degrees.

I whisked 12 large farm-fresh eggs in a large bowl. Then I added these ingredients:

8 oz ham, chopped
1 red pepper, diced
12 - 15 stalks of asparagus, cut into bite-sized pieces
1  TBSP Garlic Gold Nuggets ( or just minced garlic
1  TBSP chopped fresh basil leaves
1/2 tsp sea salt
1/2 tsp pepper
1 tsp olive oil

I whisked everything up and poured this into a 9 x 12 glass baking dish that I had rubbed with coconut oil.  I baked this for 20-25 minutes, until the center was set up.

                                                         Isn't that a pretty prep picture?

Wednesday, April 3, 2013

Paleo Pumpkin Butter

The last 5 Wednesday nights have been exciting around here - we watched the announcement of Open WOD 13.5 while we ate dinner. I'd made oven-baked chicken breasts and cabbage and spinach. I'd also come up with this quick pumpkin butter, thinking it might be interesting with chicken breast...... and when Ger dipped his chicken into the pumpkin butter ( I know that wounds weird.....) and maybe he was REALLY hungry...... but he said, "This is some of the best stuff I've ever put in my mouth!"  It sounded more like, "Thisisthebeststufffi'veeeverputnmymouth!" but I'm sure that's what he said.
       Isaac even ate a lot of it! Needless to day, there wasn't any left over. I'd been thinking how it might be good in steel-cut oats.... (yes, I once-in-a-while have oats, but Ger doesn't.) But, I won't have oats now since the pumpkin butter is gone.  I may make it again tomorrow!

I put all these ingredients into a saucepan and heated it slowly on low, just to melt the coconut oil and raw honey:

2 cans organic pumpkin
2 TBSP coconut oil
1 TBSP cinnamon
1/2 tsp dried ginger
1/2 tsp nutmeg
1/2 tsp cloves
1/4 tsp sea salt
1/4 cup raw honey (that's just 4 TBSP)
1 tsp vanilla

I stirred it well and served it with chicken breasts. Let me know if you love it, too, or if you just think we are crazy.

Paleo Broiled Pork Chops

These pork chops were 1 inch thick - talk about thick-cut chops! Broiling them is fast and keeps the pork tender and juicy, yet you have a little crispy part on the outside of each chop - - - you are going to love these! I wanted a nice thick paleo sauce for my thick chops and I hope you don't begrudge me that 1 TBSP of raw honey that's in this recipe.

I rubbed coconut oil on my broiler pan and placed the chops on the broiler pan.

In a small sauce pan over medium low heat I put:

1 6 oz can organic tomato paste
3 TBSP water
1 TBSP coconut oil
1 TBSP balsamic vinegar
1 TBSP raw honey
1 tsp Cherry Wood Smoked Sea Salt ( or your favorite sea salt)
freshly ground black pepper, to taste
1/2 tsp smoked paprika
1/2 tsp chili powder
1 TBSP Garlic Gold nuggets (

I stirred until the coconut oil and raw honey had melted.

I preheated the broiler and brushed the sauce on, nice and thick, and broiled them for 8 minutes. Then I took them out, turned them over, and covered them in sauce and put them back in for 8 more minutes.

Perfect! If your pork chops aren't as thick as these were, you should adjust your broiling times down.

Enjoy this quick quality protein with veggies on the side and feed your athletes well! it doesn't take too much work and it's worth it!

Tuesday, April 2, 2013

Paleo Garlic Salmon

Ever wonder if you are eating enough fish? Salmon is so good for you in so many ways... reducing inflammation, cognitive function, (brain food!)  cancer prevention, eye health, cardiovascular strength, and it even helps with great skin! Add garlic to the recipe and you just can't go wrong.

I preheated the oven to 450 degrees.

I rubbed coconut oil on 2 pieces of aluminum foil. I placed one of them on a cookie sheet, coconut oil up and laid a big slab of salmon on there, skin side down.

Next, I sprinkled Cherry Wood Smoked Sea Salt, ( freshly ground black pepper, minced garlic, ( and dried dill. I didn't measure, but I used more than it really looks like in the photo.

The last thing I did was put the second piece of aluminum foil, coconut oil side down, on top of the salmon. I folded the 2 pieces together all the way around, creating a tight seal so the salmon would steam in there.
I baked it for 20 minutes. The salmon did not have a really thick section - if yours does, it may take 25 minutes.

The skillet in the photo holds organic kale, zucchini, coconut oil, chicken stock and 1 TBSP of Pampered Chef Artichoke Dip Starter, just to give it a little "heat."