Saturday, October 30, 2010


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:  
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!



Okay, you've gone Paleo, Primal or Zone...but you still have a little sweet tooth lingering in the back. Right? 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...


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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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!


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!


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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Friday, October 29, 2010

My Thoughts--What not to do

So last night was the night before my weekly grocery shopping and I tried making a meal with what I had.  Which isn't a bad idea, however I had to many things going on and nothing ended up done right as a result.  I had a Pork Roast in the oven, which tasted really good once it was done.  I think I need to get a meat thermometer.  I was trying to cook 3 small Roasts in one pan so we would have leftovers, but it backfired on me because it wasn't done on time.  We cut into and found it was still raw!  So back to the oven it went, leaving everyone hungry and feeling teased as we were all sitting prepared to eat.  The only thing done was some broccoli slaw.  The artichokes I had cooked weren't done when they were supposed to be either, so.....back to the pot they went too.   Then there was the mixture of squash and apples....yep....not done either.   We ended up eating in stages.  The pork roast and squash were so yummy!  I have never cooked squash nor artichokes before my Paleo days, so this is an exciting learning experience.  The kids didn't know how to eat them, but quickly fell in love with the artichokes, my 6 year old probably ate a whole one herself! It's really fun seeing the kids fall in love with new tastes and vegetables!  Whoever said kids don't like veggies is wrong!  If you allow them to eat real food with out the sugar and all the other stuff they actually taste and enjoy healthy foods.  Mine still wrinkle their noses every night when they see or hear about what we are having and say "can't we have Pizza".  But as soon as they eat it they love it, last night was such a joy watching them so excited and joyful about their dinner! Pin It

Wednesday, October 27, 2010

Breakfast Sausage

These are the BEST!!!
I made up a batch to use in a Pumpkin Soup I made the other day, you use the sausage in the soup, the smell just from all the spices was wonderful.
It is so easy to make I've decided to bag up all the spices so all I will need is the egg and ground turkey....hey why not make the easy, easier.
FYI...I'm not that "into" cooking, so easy is my Friend. lol

Turkey or Pork Breakfast Sausage

1 lb ground turkey or pork
1 tsp onion powder 
1/4 tsp each cumin, black pepper, nutmeg, oregano, red pepper flakes, and ground ginger
1/2 tsp each dried basil, thyme, and sage)
1/2 tsp sea salt
1 egg, lightly beaten (if you are using ground Turkey omit the egg for a more moist sausage)

Mix all ingredients together and chill for at least an hour to let the flavors meld. Form it into patties and saute until nicely browned on both sides. If you use turkey you might need to grease the pan a little, but if you use pork it should produce enough of its own fat.

Recipe is adapted from Nourishing Traditions by Sally Fallon.
Shared by: Jeanette Pin It

Dinner tonight Compliments of Scott Hagnas and Performance Menu

Before I get into the recipe, I will tell you I have modified it and I am feeding a family of 9, please visit the Performance Menu  sight to get the original recipe.  On the other hand this will give you ton's of leftovers for the following days or you could invite someone to join you for dinner.


3-4 pounds ground beef
2 Tablespoons coconut oil
1 cup chopped green onions
2 cups sliced mushrooms (these are essential for the flavor)
1 cup beef broth
2 14 oz cans of coconut milk
7 medium-large Zucchini, sliced very thin
3 large carrots, sliced very thin
6 cloves of garlic, minced
2 tsp sea salt
1/2-3/4 tsp chili powder
1/2-1 tsp ground black pepper
1/2 tsp ground hot mustard powder
1/4 tsp cayenne pepper
4 Bay leaves

Heat the coconut oil in a large skillet ( in my case it is a very large skillet) over medium heat.  Add the onion and mushrooms,stirring until the onions are becoming soft ( about 5 minutes).  Add the meat, stirring occasionally, until browned.

Meanwhile, slice the carrots and zucchini length wise.  A mandolin makes this much easier, however, I don't have one yet so I use my vegetable peeler, you just have to be very careful.  I think a mandolin will be one of my next purchases.  You are trying to create thin Noodle type strips.

Once the meat has browned, add the vegetables and the remaining ingredients.  Bring to a boil, lower heat, cover and simmer for 20 minutes or more (in my case it was twice a long because I have so much in my pan.  If you let it cook longer this will infuse the flavors more.

This is a huge family hit, they all love it! 
 Okay everyone but the 3 year old tonight. 
 But usually they all chow and love it.

Dinner is served!  Yum!

This is also a very good example of an economical Paleo meal, I buy carrots in bulk and the zucchini was 2 for $1.00 ( so I picked the big ones of course!).  Your most expensive ingredient is your meat.  This feeds our whole family and I usually serve it with a side of fruit for the kids.  Tonight it was Pineapple and Kiwi.

Shared by: Salingermama
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Tuesday, October 26, 2010

Defeating disease with CrossFit and a grain-free diet

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Recipe and My Thoughts

Paleo Adaption of 
"Tracey's Morning Glory Muffins"

These will make you about 2 dozen muffins.

1 cup coconut flour (they were really moist so           next time I am going to add more like 1 1/4 c.)
10 dried dates finely chopped in your food processor (I combined them with the apple and nuts and did it all at once)
1/2 cup almond flour
1/2 cup Flax meal
2 tsp baking soda 
1/4 tsp Sea Salt
a good shake or 2 of cinnamon 
3 Omega-3 Large Organic Eggs
3/4 cup unsweetened Natural Applesauce
1/4 cup coconut oil
1/4 cup agave ( if you are on strict Paleo or the 30 day challenge you will need to omit this)
2 tsp. vanilla
1/4 tsp orange extract
2 cups grated carrots
1/2 cup organic raisins
1/2 cup walnuts finely chopped
1/2 cup unsweetened coconut shreds
1 med. organic apple (tart if you like) cored and finely chopped
1 cup shredded Zuchinni

*I also added about 1/2 an apple diced so there were some bigger chunks.*

Combine dry ingredients in one bowl.  In another bowl combine eggs, applesauce, oil, agave and extract and mix well.  Stir into dry ingredients just till moistened;  fold in carrots, zucchinni, raisins, nuts, coconut and apple.  

Put into lined or greased muffin cups and bake at 350 for 30 minutes.  Cool in pan for about 10 minutes and then finish cooling on rack.  Enjoy!  

* I put the dates, cored largely chopped apples and walnuts in the food processor all at once and pulsed till they were nice and small.
Then added it to the wet ingredients before mixing it all  together.  

*Note:  the texture will be different than a traditional muffin made with gluten and flour.  It will be much  softer.

Unfortunately we live in a commuity that has no Trader Joes or other health food store like it.  We have a local Natural Food Store and a Co-op, both which are very expensive.  Therefore I have already found that buying in bulk online can save  a bundle of money.  

Last night Amazon had free shipping so I ordered coconut oil, coconut flour and the fish oil I have been taking (Nordic Naturals Pharmaceutical grade).  The coconut oil was way less, it was under $24 dollars for 54 ounces, locally I have been paying $10.00 for  one 16 ounce jar.  The Coconut flour was $25.00 for 6-16 ounce packages.  I have been paying nearly $10.00 per 16 ounce package for the exact same product locally.
A few weeks ago I ordered from a place called, they had a great deal on a bulk bag of Almond Flour/Meal (not sure which I ordered), and I ordered some spices and things I didn't have stalked in my pantry yet.  It too was a great deal, they threw in a bunch of free spices and had free shipping for orders over $40.00.

Yesterday I bought acorn squash, for .58 a piece.  Something I have absolutely no experience cooking.  Should be interesting to say the least.   Anyone have any suggestions?

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I am just getting started with this Paleo Blog so please be patient, I will be adding things as I can.  Hopefully this can be an encouragement to someone out there.   

 I just ate the yummiest salad for lunch, lettuce topped with ham cubes, sun-dried tomatoes (probably not Paleo, but they were yummy, and the kind that are dry, not packed in oil), sunflower seeds, and some fresh broccoli slaw (the kind without sauce on it), and chopped celery, was sooo good!!  I find I am going back to my roots, I never used to use salad dressing until about 7 -8 years ago and am finding I like my salad without dressing.  Finished it all of with 3 Chocolate Balls from Scott Hagnas Recipe for my fat.  Delicious! Pin It