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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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: 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


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


 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


From All Recipes, submitted by Flora

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