Friday, December 10, 2010

Do you need an Oil Change?

A diet that consists of a 3:1 ratio of Omega-6 to Omega-3 is a good balance versus the average American diet, which consists of a ratio of approximately 15:1 or more.  So avoid out-of-balance soy, corn, and canola oils with their trans fats and oxidation.  Cooking with coconut and/or Olive oil can help bring those numbers into a better balance.  Which is why we suggest using coconut oil in nearly everything.  Besides that it taste great!  
Fish oil is another product that helps bring up our Omega-3 ratio.  It's best to avoid Flax and Flax oils, however, because although they do have omega -3 they are high in Omega-6 which we don't want.  Flax is actually a pro-inflammatory, if you don't believe me do a search on the differences of fish oil and flax oil.  You will not get the benefits from flax oil that you will from fish oil, it's been researched and proven.  Fish oil is an anti inflammatory, so it helps your body with inflammation as well as being helpful to a host of other things in our bodies.  Don't overlook fish oil as an important part of your nutrition.

My favorite brand of Coconut Oil so far is:  Nutiva, Organic Extra Virgin Coconut Oil (the yellow and green label), it smells and tastes wonderful.  Happy Cooking!
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Breakfast

Berry Pancakes
 Servings: 1

1/4 cup coconut flour
1/2 tsp non-aluminum baking powder
2 whole eggs
2 egg whites
3 Tablespoons light coconut milk
2 tsp vanilla extract
1/2 cup berries of your choice 
( I used blueberry today, but prefer to use the frozen mixed berries from Coscto and just defrost them, they mix into the batter better)
Coconut oil for greasing your griddle

Preheat your griddle to 325 degrees.  Combine all ingredients in a pourable bowl and mix using an electric hand mixer.  If you don't the mixture will be really lumpy.  I use mine with the whisk attachments on med-high and beat it real good.  Grease your griddle with the coconut oil and pour out your pancakes, cooking like you would any other pancakes.  Serve warm, and top with some applesauce.
Note: These will make very thin almost crepe like pancakes.

My kids absolutely love these, and we think you will find they are quite yummy too!



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Thursday, December 9, 2010

Roasted Chicken

It was a busy day today, I got home late so everyone was starving and devoured dinner before I had a chance to take pictures.  But let me tell you it was delicious!  I made two whole chickens to feed my crew and made them each a different way.  The verdict was they were both off the charts, which is why there was nothing left of them.  Served them with Roasted Brussels Sprouts, and a Zucchini, summer squash, carrot mix.

Lisa's Mediterranean-Style Chicken, see the link below for the recipe. 
Jens Gone Paleo



Spiced Whole Roasted Chicken

2 tsp salt
1/8 tsp cloves
1/8 allspice
1/8 nutmeg
1/8 cinnamon
1 (4 pound chicken)
5 garlic cloves crushed

In a small bowl combine the salt and spices and mix well.  Then rub all over the chicken, wrap in plastic wrap and refrigerate for 24 hours ( mine was only a couple hours).  Remove from fridge, unwrap and place in a small roasting pan.  Preheat oven to 500 degrees, stuff the chicken with the garlic cloves and place breast side down.  Roast 15 minutes, then reduce heat to  450 degrees and continue roasting for 15 minutes.  Baste with drippings and reduce heat to 425 degrees and roast for 30 minutes.  Remove and let stand for 20 minutes before serving.

Here is the link for the Brussels Sprouts this is another quick and easy side dish:

For the mixed vegetables, I added a couple tablespoons of olive oil to my largest skillet and filled it with 3 zucchini, 2 summer squash,  a small bag of pre-sliced carrot chips, one white onion chopped, 4 chopped garlic cloves and a sprinkle of sea salt.
Then I just sauteed them over high heat until they were nicely done.  Quick and easy!  That's the way to go.



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Tuesday, December 7, 2010

Link to an article on Almonds, Omega 3/6 fats

Here is an intersting article on the high levels of Omega 6 Almonds have, and a suggestion we echo, only eat nuts you have to shell yourself.  It will help prevent overeating nuts.  There are certain nuts that are a better choice too.


Diane Sanfilippo: Paleo Nutritionist | Food Allergies | Gluten Free | Crossfit Nutrition: For the Love of Almonds (and Some Omega 3/6 Fats T...: "Nutty delights. I used to LOVE roasted almonds and wouldn't touch the raw ones, but when you know better you can do better. Oh, almonds! ..."

Here is the break down on each nut and how much Omega 6 and Omega 3 they have, remember Omega 3 we want, Omega 6 we limit our consumption of.  Highlighted you will find the better choices for nuts according to their Omega values:


Nut                                                          Omega 6                                             Omega 3

Acorns                                                     4.6                                                           0
Almonds                                                  12.21                                                      0
Beechnut                                                  18.39                                                     1.7
Brazilnut                                                   20.54                                                     .04
Butternut                                                  33.73                                                    8.72
Cashew                                                    7.78                                                       .06
Chestnut                                                 *   .44                                                       .05
Coconut                                                   * .37                                                        0
Ginko Nut                                                 *.58                                                        .02
Hazelnut                                                    7.83                                                       .09
Hickory nut                                                20.62                                                   1.05
Macadamia                                              *  1.30                                                      .21*
Pecan                                                          20.63                                                   .99
Pine nut                                                       33.20                                                   .11
Pistachio                                                      13.20                                                   .25
Walnut                                                         38.09                                                  9.08

This was taken from the link below:
http://www.thepaleodiet.com/nutritional_tools/nuts_table.html Pin It

A Great New Recipe to Try

I tried a recipe from Everyday Paleo for dinner tonight and it was really, really yummy.  I made a double batch for my family, since there are so many of us, for most of you a single batch will be more than enough.  The thing I love about her recipes is that they are usually very simple, with few ingredients and very easy.  This one is worth trying!


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Monday, December 6, 2010

THE FINISHED DINNER

Moroccan Pork Roast, mashed sweet potatoes, and two versions of zucchini were on the menu tonight.
(Recipes posted below).


Yum, time to dig in and enjoy!
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Zucchini Two Ways

This is a very easy recipe, 
Modified  from All Recipes, by  Wanda Penton

ZUCCHINI WITH PECANS

 11/2 cups julienned zucchini
1 tsp olive oil
dash of  garlic powder
Dash of pepper
2 TBSP toasted, chopped pecans

In a skillet, saute zucchini in olive oil for about 5 minutes or until crisp-tender.  Sprinkle with garlic powder, salt, pepper and pecans and serve. 


Another really easy zucchini recipe



ZUCCHINI GALORE


From All Recipes, submitted by Flora

Ingredients: 
3 zucchini sliced in half moons ( I did julienned)
1 sweet onion chopped
2 TBSP olive oil
salt to taste

Cut your zucchini in half lengthwise and then slice crosswise to make the half -moons.  Heat a large skillet over medium-high heat, pour in the olive oil and then saute onion until lightly browned.  Stir in zucchini and continue to saute until zucchini is soft and lightly browned.  Season with salt to taste if desired.




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Homemade Fig Compote

This is the recipe I used this time for the pork roast, if you have a better one or one you already use feel free to use it.

Taken from Rebecca Woods web site

1 cup dried figs, with woody stems removed
1 cup apple, or orange juice ( I used a bottle of leftover sparking cider)
1 star anise, 2 whole cloves or 1 small cinnamon stick

Place figs, spice and  juice in a small saucepan.  Let them soak for about 10 minutes, bring to a boil, reduce heat and simmer partially covered for 15 minutes or until fruit is plump and tender.  Remove figs and simmer liquid uncovered for 5 minutes or until syrupy.  Remove and discard spice.  Process in food processor.
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Garam Masala

Here is the recipe I used for the Garam Masala Spice mix, next time I think I will just buy it for the ease, but in a pinch this works.

1 TBSP ground cumin
1 1/2 tsp ground corriander
1 1/2 tsp ground pepper
1 tsp ground cinnamon
1/2 tsp ground cloves
1/2 tsp nutmeg

Combine and measure for your recipe, it makes more than you need for the roast recipe. Pin It

Moroccan Pork Roast

This recipe is inspired by Moroccan Fig Pork Roast on All Recipes

I will start out by saying that this is not a quick, easy recipe, but is worth the effort.  It might make a good company dish.

Ingredients list:
1 (5 pound) boneless pork loin Roast                               salt & black pepper to taste
1 TBSP curry powder                                                      4 TBSP olive oil
1 TBSP ground turmeric                                                   3 cloves garlic, chopped
1 TBSP garam masala (I didn't have any so made some)    1 onion, chopped
2 tsp ground ginger                                                            2 TBSP fig compote (I made mine)
2 tsp chili powder                                                              1 (14.5 ounce) can diced tomatoes
1 pinch cayenne pepper                                                     1 cup organic chicken broth

Preheat your oven to 350 degrees.  Rinse and pat your pork roast dry.  Mix your spices and salt and pepper together in a small bowl.  Rub the spice mixutre into the  roast, being sure to cover all sides.

Pork roast with spice rub

Heat the olive oil in a large, heavy bottom pot or Dutch oven, over medium-high heat.  Place the pork roast into the pot and brown for about 2 minutes on each side.  Remove pork and set aside.

Pork Roast browned

Stir in the garlic and onion, cooking until the onion is translucent, about 5 minutes.
Onions sauteing
Stir in the fig compote and return the pork roast to the pan, coating it with the fig mixture.  Pour in the tomatoes and chicken broth, cover and bring to a boil.  I did mine different, we are packing to move so I didn't have a dutch oven and had to improvise.  
So what I did was add the fig compote, tomatoes and broth to the onions in the pan and bring to a boil, then poured it over the roast.  
Covered with aluminum foil and baked.

Cook for about 2 hours or unit it isn't pink in the middle.  Or until a thermometer inserted in the middle reads 160 degrees.  Remove, and let sit covered for 5 or 10 minutes.  Slice and serve with some of the sauce and veggies from the pan.
 Baked and ready to be served.


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Sunday, December 5, 2010

Paleo and Christmas Parties, Can they Mix?

See our thoughts for more. Pin It

Friday, December 3, 2010

Read Your Labels!

One thing you get real good at while eating Paleo is label reading.  However, there may be somethings we forget or overlook,  like spices.  The following are a few examples of  some seasonings in my pantry from pre-Paleo days.  They seem quite unassuming until....you read the labels.

Taco Seasoning:  Yellow corn meal, sea salt, chili pepper, onion, garlic, spices ( including cumin, oregano and cilantro), Demarara sugar (unrefined sugar), smoked paprika, red and green bell peppers, cocoa powder, chipotle chili powder, salt and Jalapeno Pepper.


Montreal Steak Seasoning: salt spices ( including black pepper and red pepper), garlic, partially hydrogenated soybean oil, natural flavor, and extracts of paprika


Sweet Mesquite Seasoning:  Sea salt, spices (black pepper, chili pepper, red pepper, oregano), dehydrated vegetables (onion, garlic, red bell pepper), demarara sugar, natural mesquite smoke flavor, citric acid, silicon dioxide.


Lemon and Pepper: salt, black pepper, citric acid, onion, sugar, garlic, calcium stearate, silicon dioxide, and calcium silicate, celery seed, lemon oil, and FD&C yellow 5 lake.

One surprise that I threw away already at Thanksgiving was a thing of pumpkin pie spice.  When I opened it, it looked like sugar was in it, so I read the ingredients and low and behold there it was, sugar. 

Don't stop reading your labels!  You may be ingesting things not knowingly.
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Wednesday, December 1, 2010

Lunch or Dinner suggestion

Vegetable Chicken Soup

I never follow a recipe for chicken soup, so every time it is different, but every time I hear, Mmmmm, this is good.  It is one of those wonderful recipes that you just can't go wrong with, if you start with a good Stock.  I suggest you make your own, it's really easy especially if you do it ahead on the weekend.  My suggestion would be to make up a large pot of stock, refrigerate it over night so the fat will harden.  Remove the next day, skim off the fat and freeze in serving size portions.  
I used the Stock Recipe from Jen's Gone Paleo , but substituted my meaty turkey carcass from Thanksgiving.  Then today I pulled out the stock, skimmed off the fat and boiled some organic chicken thighs and breasts in it, removed them and cut them up for the soup.  Threw in my veggies, added a few more spices (basil, some more dill, and bay leaves) and 20 minutes later we had yummy soup!  I put  a little of everything in there today, yellow and red onion, 2 garlic cloves, diced parsnips, chopped carrots, snow peas, celery, spinach (chopped up small), jalapeno, broccoli, zucchini, white sweet potato, some leftover cherry tomatos and if I had some green beans those would've gone in too.  Get creative and just use whatever you have in your fridge, it's a great meal on a cold wet night,  

TIP:
 Make a big pot, bigger than you need so you have leftovers for lunches or another dinner. 

NOTE:
I just noticed that CrossFit Santa Cruz Central has a recipe for Chicken Not-So-Noodle Soup posted today, here is another option if you need an actual recipe: CrossFit Santa Cruz Central
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Tuesday, November 30, 2010

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.
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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! 








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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.









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Friday, November 26, 2010

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.

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Thursday, November 25, 2010

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!
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Wednesday, November 24, 2010

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. 

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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! 
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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.






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Monday, November 22, 2010

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.

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Saturday, November 13, 2010

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!




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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!


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Friday, November 12, 2010

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. Pin It

Thursday, November 11, 2010

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.

























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Wednesday, November 10, 2010

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!
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Friday, November 5, 2010

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 Pin It

Monday, November 1, 2010

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. Pin It

Saturday, October 30, 2010

Recipe

Meredith (the primary owner and Trainer of CrossFit Eureka), told me about these at the afternoon workout today.  So of course I had to come home and try them.  These are the bomb!!!  These will hit that chocolate craving, I think this will be what I bring to any function or gathering with non-paleo desserts from now on!
*A word of caution though, be careful not to eat to many of these, after all  it is candy and it is sugar*

Here is the link:  www.crossfitkopnutrition.blogspot.com  
This is were this recipe came from, I just copied and pasted it from CrossFit Kop Nutrition.  She has several recipies I am interested in trying, especially after tasting these!

FRIDAY, JANUARY 29, 2010


FUDGE BABIES

Okay, you've gone Paleo, Primal or Zone...but you still have a little sweet tooth lingering in the back. Right? Or...do you need to attend a function with sugary treats and your "friends" expect you to bring something to accompany the foundation of all social functions...(the evil) SUGAR...what will you bring to help them...and you? Jen S. inspired these little fudge babies and brought them to my attention. We all know my time is limited, so I don't do well with recipes that require more than 5 ingredients. Well get ready, these bad boys require 4...yep, I said it, 4. Dates, Walnuts, Cocoa Powder and Vanilla Extract. Curious???? Have a few minutes and food processor? Here it goes...

Gather...

Ingredients:
1 1/3 cup Dates
1 cup Walnuts
4 Tbs Cocoa Powder
1 tsp Vanilla


Dump into a food processor, hit the big button that say ON. Process the food...roll with fingers into little "balls" also known as Fudge Babies...chill and serve. I'm a believer are YOU?
If you make 20 small balls this will be the nutrition break down per ball:
47 calories
1g protein
10g carbs
1g fat
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Recipes

Yummy Dinner Idea!
So I took the advice of Robb Wolf who suggested adding their favorite sauce El Pato 
Tomato Sauce (the yellow can) to meat.  
Then throwing it all in the crockpot  to enjoy later!

Mmmmmmm...Yummy!


Crockpot Mexican Meat


I did pork roast in the crockpot with 1 can of El Pato on low for most of the day (less than 8 hours).  Then I pulled it out, shredded it, and threw it back in with another can of El Pato.  Then turned it up to High while I  cooked some spaghetti Squash in the microwave.  Scooped out the contents of the squash and topped with the meat. 


 So, yummy!
It's like an old comfort food.  
This is so easy and so yummy it'll be a stand by!
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CARROT BANANA MUFFINS


2cups blanched almond flour
2 tsp. baking soda
1 tsp. Celtic sea salt
1 TBSP cinnamon
1 cup dates, pitted
3 ripe bananas
3 eggs
1 tsp apple cider vinegar
1/4 cup coconut oil
1 1/2 cups shredded carrots
3/4 cup walnuts, finely chopped

In a small bowl, combine dry ingredients.  In food processor, combine dates, bananas, eggs, vinegar and oil.  Transfer to a large bowl.  Blend dry mixture into wet mixture until thoroughly combined.  Then fold in carrots and walnuts.  Spoon into paper lined muffin cups and bake at 350 for 25 minutes.

Makes 18 muffins
This recipe is from: Paleo Plan

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