Paleo Made Easy: Defeating disease with CrossFit and a grain-free diet

Paleo Made Easy: Defeating disease with CrossFit and a grain-free diet

This is a very inspiring and well made video, please take the time to watch it.

Chocolate Dessert

 CHOCOLATE DESSERT

1 very large, overripe, banana 

(mine are huge, so if yours are small use 1 1/2 or 2)

2-3 TBSP Creamy Almond Butter 

1 1/2-2 TBSP cocoa powder (to taste)

1/8 tsp vanilla (optional) 

Peel Banana and mash up real good in a cereal size bowl, add the almond butter and cocoa, mashing and stirring well.  Then put in the microwave for 30 seconds on high, maybe longer depending on your microwave.  Remove and stir in the vanilla.

I just eat it like that but for a smoother texture throw it in the blender and puree.

This is so yummy and hit my chocolate craving on the dot!

By the way, like anything, eat this within reason, don't eat this every night or 3 times a day.  It's a once in a while treat!  

With that said ENJOY! 

DINNER LAST NIGHT

Dinner last night consisted of Apple/Squash soup, Nutty Chicken, Oven Roasted Asparagus, and Pan Fried Broccoli.  The soup and chicken were both first time experiments, the vote was that the soup was good but very rich, so small portions are the key with it and it made a great dipping sauce for the chicken.  Everyone loved the chicken, broccoli and Asparagus.

Here is what I did for the Chicken.

Nutty Chicken 

Serves 6

6 Organic chicken breast

2 cups of mixed nuts ground up in your food processor ( I used an assortment of what I had on hand, pecans, lots of raw cashews, and macadamia nuts)

4 egg whites beaten

Sea Salt 

Ground Pepper

Olive oil

Start by dipping the chicken in the eggs, then roll it in the ground nuts and place in a greased pan, do this until all of the chicken is coated and ready to go.  Then drizzle the chicken breast with olive oil, sprinkle with salt and pepper, cover with foil and bake at 400 for about 15 minutes, Then uncover and bake at 350 for about 20 minutes, or until done (depending on the size of chicken you have and your oven).  Brown under high heat if desired and serve.

Oven Roasted Asparagus

This is the easiest thing ever and taste great.  Clean your Asparagus removing the tough ends, dry on a towel and place in a jelly roll pan.  Then drizzle some olive oil over them, add a sprinkle of sea salt and pepper if desired stir them up a bit to coat and bake at 400 degrees for about 15 minutes.

Pan Fried Broccoli

Place desired amount of broccoli in a skillet, drizzle with a good amount of olive oil and sesame oil.  Then over high heat saute or "fry" them stirring continuously so it doesn't burn, you can sprinkle with some sesame seeds if desired.  You could also throw some slivered almonds in while cooking too, or some chopped garlic.  The sesame oil gives it a great flavor. If it's browning your broccoli to quickly you can turn the heat down a bit.  It's done when it 's nicely browned  and tender/crisp.

Apple Squash Soup

Serves 4-6

1  1/2 (2 if they are small) Organic Fuji Apples 

2 pounds of winter squash, such as Butternut, Kabocha or Acorn (I used Kabocha)

1/2 cup chopped onion

1-32 ounce Carton of Organic chicken Stock ( I used Kirkland brand, if you read the ingredients on a lot of them they add sugar or other funny things,  but not the Kirkland)

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

1/4 tsp ground pepper

salt (optional, I skipped it)

1 cup of full fat coconut milk

Peel core and dice the apples.  Peel and cut squash into 1 -1 1/2 inch cubes.  Combine apples, squash, onions, and chicken broth in a large saucepan.  Bring mixture to a boil, reduce heat and cover and simmer for 30-40 minutes, or until tender.   Then pour ingredients into food processor or blender and puree.  Return the puree to the pan, add the cinnamon, nutmeg, pepper and salt to taste.  Bring to boil, then simmer uncovered 10 minutes to let the flavors blend well.  Stir in the coconut milk (or I just returned it to the blender for a few seconds), then heat soup thoroughly and serve with a dash of cinnamon.

Grassfed Ground Beef

I know this isn't new to Meredith and may not be to others, but I had a misconception that the grass fed beef was to expensive for my budget.  That however is wrong!  Grass Fed beef can be purchased at Eureka Natural Foods and/or The Co-op for a better than reasonable price! 

I have been buying regular ground beef from Costco for around $2.49 a pound, and $2.29 a pound if I bought a 10 pound tube from the butcher.  

The good news is....you can buy LOCAL GRASS FED Ground beef from the Natural food store for the following prices:

80% = $2.29 per pound
90%= $4.99 per pound


The Co-op also carries grass fed ground beef, and if you buy the 80% in a quantity of 10 pounds it is $2.49 per pound.

It supports local farmers and you get a great product!  Who would've thought you could buy grass fed ground beef for less than the price of non grass fed (the stuff fed who knows what and pumped full of antibiotics). In fact when I was talking to the guy on the phone he said it's a crazy cheap price, probably cheaper than most places in the US.

Thanksgiving Dinner

 My eldest daughter did a wonderful job of carving the turkey in the absence of her dad, today.  Yummy, that's one tradition that get's to stay while eating Paleo!  

The carcass, neck and innards are now simmering on the stove making a nice batch of stock.

What my first Paleo Thanksgiving dinner looked like, it could have been much more extravagant, but I went for ease today.  I actually had planned not to make any form of thanksgiving dinner at all.  But ended up making green beans with bacon and onions cooked in chicken stock, Creamed Spinach (using coconut milk), homemade cranberry sauce sweetened with apple and fresh squeezed O.J., oh, and dried cherries, Sweet Potato Casserole with apples and pecans and the ever traditional Pumpkin Pie (recipe courtesy of Everyday Paleo).
It was all very yummy and I didn't miss the old menu at all!!

What did you have? Please post your comments and let us know how your Paleo Thanksgiving went!

Apple Walnut Scramble

I threw this together Thanksgiving morning for the old man figuring it would be a nice cozy start to his overtime shift. The smell in the house alone was worth it! This recipe is great for those of you athletes who require a bit more fat and carb, if not simply cut the fat back to half and lose the raisins.
2 tbspns coconut oil
1 diced, cored Fuji apple
1 medium sized diced sweet potato
1/2 cup walnut halves raw
6 egg whites, 2 whole eggs
1 tspn pumpkin pie spice
1 tbspn raisins ( optional)

Heat the coconut oil over medium heat and add sweet potato, apple, walnuts and spice. Cook stirring often for 5 minutes, lower heat, cover and let cook until sweet potato is soft. Return to medium heat, add and cook eggs stirring often to keep them fluffy and light. At this point you could add a tbspn of raisins if you choose. This particular portion fed one but could easily be doubled for several hungry tummies. Zone blocks: 5P/6C/ 40F

Another Paleo Recipe Resource

Check out this sight I just discovered tonight off of Robb Wolf's blog:
It is helpful because it rates how Paleo compliant the recipe is, as well as how the readers rate the recipe.  I only looked at the ones that received 3 stars for Paleo compliance (the maximum).  Even then you will need to review the ingredients list and check with your Whole 9 list for those of you who are doing your Whole 30.  It is a great resource. However, like any of the sites out there, you must be familiar with the Paleo list of foods and study up on Whole 9, Robb Wolf and Dr. Cordain.  Remember, just because it says Paleo, does not mean it is strict Paleo.  It seems everyone has a different idea of what Paleo is, so be careful.  That said check it out for some great new recipes. 

Tasty Paleo

Happy Thanksgiving Everyone!

If you don't have your Paleo Thanksgiving planned yet,

check out these links on the right  for helpful recipes:

Whole 9 (always a great place to start!)

Jens Gone Paleo

Everyday Paleo

Happy Thanksgiving! 

Breakfast Fruit Scramble

All I can say is this is delicious!  It may sound and/or look strange but it is yummy!

This is a really easy breakfast that kids will love!

 You can adjust the quantities to suit your needs.  This morning I made a batch for 6.

9 eggs Organic Omega-3

2 green apples chopped fairly small

2 ripe bananas sliced

Shredded unsweetened coconut ( a generous amount probably about 1/8-1/4 cup)

mandarins (about 2)

1-2 TBSP coconut oil

a dash or two of cinnamon and salt

In a med-large skillet melt your coconut oil, add your apples and bananas and "fry" them over high heat.  You want them to brown a little and almost caramelize the bananas.  Then add your eggs, coconut  and salt. Cooking until the eggs are done. Serve with a sprinkle of cinnamon and some bacon or sausage for some added fat and protein. Feel free to experiment with the ingredients and quantities, this is just a jumping off point or guideline.

This idea came from a suggestion Meridith Launius (one of our business partners/trainer) gave me.

Garlic Chicken

I needed a quick but yummy dinner tonight, so I came up with this using ingredients we had. 

Garlic Chicken browned and ready to simmer.

In large skillet melt a couple of Tablespoons coconut oil.  Add Organic Chicken Breasts, salt and pepper them to taste, then brown in skillet of coconut oil.  About half way through browning chicken throw in a handful or 2 of whole garlic cloves along with 1 small onion or 1/2 of a very large onion sliced.  Continue to brown, when chicken is browned nicely pour some Organic Chicken Stock in the pan. Cover and simmer for about 15-20 minutes over low heat or until done. 

Serve the chicken with the garlic, onions and some of the broth.  It is so tasty!  We liked to take a bite of chicken with a piece of garlic in each bite (not the whole clove!). 

Serve with a tossed salad or vegetables of choice. 

Enjoy!

Garlic Chicken and green salad.

My Favorite "Dessert" or Snack

Now doesn't that just look delish!  

This is very similar to the Acorn squash recipe, can you tell it's my favorite right now?

I bought the pre-cut butternut squash from Costco which is 2 pounds, used 2 apples, a couple Tablespoons of coconut oil, chopped pecans and shredded unsweetened coconut.

Grease a jelly roll pan very generously with coconut oil, almost like a layer of it on the bottom of the pan.  I use my silicone brush for this to really get it glopped on there good.  Then add the squash and apples, sprinkle heavily with cinnamon and nutmeg and stir will to mix.  Top with the pecans and some coconut, then bake at 400 for about 20 minutes.  Give it a stir a couple of times, probably about every 5-10 minutes.  

It's done when the apples and squash are to your desired softness.  

Remove, let cool just a bit and enjoy!

Chicken Dinner

Due to the death of my Uncle I will be gone for the week and won't be posting so I am posting 2 ideas tonight.

Dinner Tonight

An example of how simple and easy dinner can be!  

And yes I ate all of that!  Okay maybe not, I didn't eat the Broccoli, but instead ate 2 helpings of green beans.  I love green beans! 

Baked some Organic chicken breast with just salt, pepper, paprika and some lime.  I had limes in the fridge so I just threw them in with the chicken and baked them right along with it. While the chicken was cooking, I also baked the acorn squash for  "dessert".  

To make the squash, I just cut them in half, hollowed out the seeds and flesh, filled each half with chopped apple.  Then topped it with some chopped pecans, a sprinkle of coconut, and  filled it with some heavy coconut milk, added a sprinkling of cinnamon and nutmeg. Then into the oven it went, baking in a covered pan with a tiny bit of water for the first 20-30 mintus and then uncovered to finish baking and brown them (took about an  40 minutes to an hour total).  Yummy!  

Then I steamed the green beans while the chicken was baking and "fried" the broccoli in a skillet with olive oil and sesame oil, a little sea salt, pepper and some chopped red onion over high heat.  The kids loved the broccoli, in fact they were fighting over who got the last of it!

The great thing about a meal like this is if you make more chicken than you need, it makes the next day easy.  Just grab a piece of chicken for breakfast, and a leftover filled acorn squash and you are good to go, or use it for lunch. Utilizing your time when you cook to do larger amounts helps, because when the extreme hunger hits all you have to do is grab it!  

This is just  a jumping off point, the possibilities are endless!

Paleo Diet Research Study

 This was copied from:
www.robbwolf.com/blog/

Thought this was very intriguing, and could be a great opportunity to help others. Please spread the word about this to anyone you know who may be interested.


Nov 4 2010

Paleo Diet Research Study

I wanted to let you know about an opportunity to participate in a Paleo Diet study. Dr Cordain, author ofThe Paleo Diet is researching the connection between diet and autoimmune illness. He’s looking for volunteers who have an autoimmune disease and have tried a the Paleo Diet for at least two months. The study won’t be overly demanding. It’ll involve an interview, questionnaire, and medical records if you’re willing to provide them (this last part is optional.) Of course everything will be kept confidential. If you’re interested in being part of the study, contact Dr Cordain’s graduate student Trevor Connor (Trevor.Connor@colostate.edu). With your help we can show how strong the link is between disease and diet and hopefully help a lot of people live better lives.

My Thoughts

My kids have a 4 day weekend, so since I have a little extra time on my hands I thougtht I would try to come up with a homemade version of the Larabar. I just bought 3 flavors to try and at $1.50 a bar there has got to be another way!  On one of the blogs I follow she uses Larabars in her kids lunches, which is what gave me the thought of trying them.  Not so much for myself or my husband, but for those hungry little kiddos who are always looking for a snack.  I'll let you know if I come up with anything.

To Buy Organic or Not?

That is the question for me, since I am on a small food budget I want my dollar to stretch.  And to be used on the produce that bares more importance and benefit from being Organic.  So I have been doing some research via the internet and nearly every list I find has the same results.  I have decided to pass it along, in case there are some of you out there that can't afford to buy everything Organic.  This is just a suggestion and not a concrete list.  Growing your own would be your best option, but since most of us can't do that here is the list:

ITEMS WORTH BUYING ORGANIC:
FRUIT:                                                 VEGETABLES:                         OTHERS:
Apples                                                    Celery                                           Eggs  (preferably +Omega-3)    cherries                                                   Bell Peppers                                  Meat (preferably grass fed)
Grapes                                                    Spinach                                         Poultry (preferably grass fed)
Nectarines
Peaches
Pears
Red Raspberries
Strawberries





ITEMS NOT NECESSARY TO BUY ORGANIC:
FRUIT:                                                VEGETABLES:                                 OTHERS: Bananas                                                 Asparagus                                            Oils
Kiwi                                                       Avocado
Mangoes                                                Broccoli
Papaya                                                   Cauliflower
Pineapples                                              Onions
                                                           




Check out the Farmers Market in season for some great fresh produce.

Taco Salad

Here is a real quick dinner idea, Taco Salad or Taco Lettuce Wraps.  I combined them both last night, making a Taco Salad for each of us.   I used butter Lettuce underneath which we used to scoop up and eat the salad, along with the traditional fork method.  
We LOVE Tacos in our house so it is one meal we had to make Paleo for sure!

 Make extra meat and you have several meals in one.  Use the extra for Breakfast burritos, scrambles, omelets, etc., or for lunch leftovers, the options are endless.  
Have fun!

I browned the ground beef, drained it, threw some El Pato Sauce on the meat with a couple extra seasonings and simmered for about fifteen minutes.  Or try substituting chicken or ground turkey for the meat.
While that was simmering I washed my lettuce and prepared each plate.  Layered butter lettuce, spinach,and romaine lettuce, topped it with the meat, olives, tomatoes, onions, and avocado.  
I just simply used ingredients I  had on hand but the possibilities are endless. 

Quick, easy and delicious!

Ready Made Paleo Meals

Check this out, for those of you who have crazy busy schedules (or who don't enjoy cooking) you can actually order meals that are ready to go!  And snacks too.  Be sure to check out their blog, it has a wealth of information also.


www.paleobrands.com

My Thoughts

I just read a very helpful article from, Sarah at www.everydaypaleo.com titled: What does eating Paleo really mean?  It struck me because I occasionally have days or periods of days where I am so hungry I can never eat enough.  I am learning what my body operates best on and when.  For example I have tried a variable of different breakfasts.  However, I have found that a high fat, carb and lower protein breakfast works best for me.  Can't tell you why, just know from experience.  The past 2 days have been 2 of those days were  I could eat a horse, it feels like my body is longing for extra protein and fat.  I big fat juicy hamburger sounds wonderful right now!  So...that is what I am going to do, listen to my body and try eating more fat and protein today and see how I feel.  The article was encouraging   because not everyone has the same bodies or the same needs, even from day to day.  Some days I just don't feel that  hungry (those aren't to often, but they do happen) and I just listen to my body instead of force feeding the protein, carbs and fat.