Honey Baked Cod

In honor of today's WOD, "The Bear"... I served fish tonight! Bear love fish, right? And honey? (or is that just Pooh Bear?). Anyway, I definitely needed some solid protein and omega 3's to help the recovery process!!! Ouch, my shoulders! :)

This recipe was really simple and really good, and really Paleo.

2 cod filets (about 8oz each)

1 T olive oil

4 T honey

1/4 C finely chopped pecans

Preheat oven to 450 degrees. Add oil to baking dish and heat the dish. When hot (about 5 minutes), remove from oven and add fish filets. Scatter the pecans evenly over the filets and Drizzle the honey over the top. Place the fish back in the oven ad cook for 10 minutes. When done, cut the filets in half for 4-4oz servings... Zone blocks: 3F, 4P, 2C

I balanced out this meal with 1 1/2 C sauteed spinach (1 tsp olive oil, 2 cloves garlic, 1/4 onion, diced) ... and a side salad!

The sweetness in this meal felt like a nice treat! Hope you enjoy...

Jerk Pork Burgers

I'm loving the ground pork lately! I still had a package leftover from last weeks sale at Safeway. This time I decided to add some jerk type seasoning for a little different flavor. It was a good low maintenance family pleaser!

I used about 1 lb. ground pork

1 tsp fax seed oil

spices:

1 tsp each:

ginger

chili pepper

garlic powder

onion powder

paprika

allspice

thyme

black pepper

cumin

nutmeg

and 1/8 tsp cayenne

It was just enough for 4 patties. I grilled them and put them on a bed of lettuce with a side of avocado and tomato (a salad of sorts).

I sliced one small sweet potato (like fries) and baked it at 375 degrees for 30 minutes. I sprayed the pan with some olive oil spray and seasoned the sweet potatoes with a little garlic powder and pepper. I then sprinkled a few crushed pecans over the top!

The other side dish for this meal was steamed yellow zucchini! I sauteed some onion, garlic, and orange bell pepper in about a tsp olive oil, added the yellow squash. Cover with lid, and steam until squash is tender.

This is only about a 3 block paleo-zone dinner! ... Enjoy!

Beef Stew

This is one of my favorite Fall/Winter meals. It really didn't take much at all to Paleoize this recipe! I was so tired from today's 800m x3 WOD...AND we had a very busy "kids" social evening planned, so this was done in the crock pot! It was OH SO nice to come home to! :)

This recipe is fun because I get to use some different veggies (the kind the check-out clerks usually have to look up the codes for!) I think it adds a great, unique flavor to the stew. Hope you enjoy!

Ingredients:

2 lbs. lean stew meat, left in big chunks!

about 3 T olive oil

1 C red wine

32 oz. low sodium beef stock

1 -14 oz. can stewed tomatoes, no added salt

1/4 C almond flour

1 tsp ground black pepper

1 tsp thyme

1 tsp garlic powder

1 tsp onion powder

veggies:

1 large rutabaga, cut into big chunks

1 large parsnip, cut into large chunks

1 large turnip, big chunks

3 stalks celery, chopped

1/2 C baby carrots, whole

1 C pearl onions, pealed and left whole (added in the last 1/2 hour of cooking)

3 cloves garlic, minced

1 bay leaf

In a plastic bag, combine almond flour and spices. Add stew meat to plastic bag and shake until meat is well coated. Heat about 2 tsp olive oil in pan (I used my favorite cast iron pan). Brown meat in pan... this may take two batches. Add a little more olive oil if needed. When browned, put stew meat in crock pot. I deglazed pan with 1/2 C of the red wine, scraping every bit from the pan, and added to crock pot. Add additional 1/2 C red wine to pot along with everything else (except pearl onions)! I cooked this on high for about 3 hours, then turned in down low for another 2 hours. Add the pearl onion about 1/2 hour before serving. If they are added too soon, they break down too much. The pearl onions are my FAVORITE thing about this stew. They are a pain to peal and trim, but are soooooo worth it. Yum!!! Even my kids eat these onions!

This is total paleo, and 1 C is about a 4 block meal.

Baked Salmon Filet

Hope everyone had a great weekend! Nothing like finishing Friday with Fran and starting Monday with Christine! So... as far as eating to keep up with all these storms, fish seemed like a good, healthy "fresh start" on the week! This was easy and tasty!

Ingredients:

1 lb. Salmon filet

1/2 C white wine

1 tsp turmeric

1 tsp paprika

1 tsp oregano

1 tsp minced garlic

1/2 yellow onion, sliced thin

1/2 lemon, sliced thin

Heat oven to 375 degrees. Place salmon in a 9x13 inch baking dish. Pour in wine and sprinkle spices evenly over fish. Place onions over fish and top with lemon slices. Cover with foil and bake for 45 minutes. I served this with a spinach salad, and steamed zucchini. Hope you enjoy! :)

EXCUSES

Going along with the theme from Santa Cruz Central, here are my EXCUSES for not blogging Thursday and Friday:

Thursday...Narine's Birthday! So, we celebrated at the Point Chop House!

But we did well, thanks to a wonderful menu that's caters nicely to Paleo-Zoners.

These salads were wonderful! Grilled skirt steak salad, prawn cobb salad, and ahi tuna salad!

Thanks, Josh for taking good care of the crossfitters! :)

Friday.... One word, Fran! Can anyone really be expected to do anything after Fran?

Okay, we did have some friends over for dinner. It was a well deserved cheat meal, and celebration. We all got new Fran PR's!

Hope your weekend was filled with wonderful EXCUSES!!!!

P.S. Narine, I probably would NOT have had that second glass of wine Thursday night, if I knew Fran was the next day! Way to keep that under wraps!

Happy Birthday!

Paleo Chili

Finally, I get to post! Four people in this house fighting for one computer. One book report, one heritage report, and one husband wanting to check Facebook! :)

Chili for dinner! I love chili and my family loves chili, but without beans, I've been reluctant to make it. Well, I'll tell you what... this was good!

I am so happy to have found some satisfying paleo versions of my old favorites!

Ingredients:

2 lbs. lean stew meat

1/2 C almond meal

4 tsp. olive oil

2 T Italian seasoning

1 tsp garlic powder

1 tsp onion powder

1 tsp ground pepper

1 medium yellow onion, diced

3 cloves garlic, minced

1 green bell pepper

1 yellow or red bell pepper

1/2 C red wine

15 oz. can dice tomatoes, no salt

8 oz. can tomato sauce, no salt

4 oz. can diced green chillies

1 tsp ground cumin

1 tsp ground coriander

1/2 tsp chili powder

1/8 tsp cayenne pepper

Water

Green onions

Italian parsley

Trim fat off stew meat and cut in small bite-sized pieces. I used a zip lock bag to combine almond meal, italian seasoning, garlic powder, onion powder, and ground pepper. I added meat pieces to bag and shook until well coated. Heat 2 tsp olive oil in large pot and brown some of the meat. I browned meat in batches until all was browned, and continued to add a little olive oil as needed. Remove meat onto a separated plate as each batch is browned. When finished, deglaze pan with some of the red wine. Saute the diced onion and garlic. Add tomato sauce, diced tomatoes, and diced chilies. Add back the meat, and all other ingredients, and spices. Bring to a boil and then simmer until ready to serve. Add a little extra water if needed to get to desired consistency. Spoon into a bowl and top with some diced green onions and chopped flat-leaf italian parsley. This was meaty and thick... two things I was going for!

Hope you enjoy!

Cocao Nib Pork Chops

I got this very yummy recipe from a fellow Paleo CrossFit blogger! It is VERY delicious! I've made it a couple times already, and felt I should share this wonderful recipe and give some much deserved credit to the creator, Steve! (Check out his link, "Paleo-Zone", on the right)... Good stuff... Thanks, Steve! :)

I altered this recipe just enough to serve four!

4-4oz pork chops, trim all visible fat

2 1/2 T raw cocao nibs

2 eggs (probably could have used just one)

2 T olive oil

1/2 butternut squash, cubed

1/2 C mango (I used frozen mango pieces from TJ's)

2 T agave nectar

tsp. cinnamon

handful spinach!

Trim fat from pork chops, and pound slightly. Beat egg, and dip pork chops in egg. Sprinkle both sides with cocao nibs. Start the squash first. Heat 2 tsp olive oil and cook squash on medium temp, after about 5 minutes add agave nectar and mango, cook about 5 minutes more, sprinkle with cinnamon. I covered the squash to help the cooking process. It's done when you can pierce it with a fork. On a separate burner, heat 4 tsp. olive oil. Brown pork chops on both sides (about 3-4 minutes on each side). Steve says to keep these pork chops simple... avoid any temptations to add additional seasonings! I agree... the cocao nibs add such a wonderful nutty flavor, so perfect on their own! When the squash is done, serve on top of raw spinach (it is like pumpkin pie filling). This is another favorite recipe! I seriously wanted to lick my plate clean!

I hope you enjoy it as much as I did... and thank you Steve for this wonderful creation!

This is about a 5 block, paleo-zone meal.

Spaghetti Dinner-Paleo Style!

If there is one thing I have really missed eating Paleo... it is our pasta dinners, which use to be such a staple in our diet. This dinner was a perfect remedy, and one of my new favorites! I can honestly say this spaghetti squash dinner hit the spot!! I was so pleased... and it made a lot! YES... leftovers!

Okay... the hardest thing about putting this dinner together was cutting the darn spaghetti squash! I couldn't believe it... I CrossFit and I couldn't slice a squash in half??? So humiliating. I was about ready to get out the ax, when I decided to, reluctantly, call Scott for help. I was slightly pleased to see that it was difficult for him, too! Once cut, remove the pulp and seeds...

Bake squash on a baking sheet, rind side up, at 375 degrees for 40 minutes. When it's done, you just have to scrape it out into a bowl using a fork or spoon! It looks and acts like pasta!

I later found out that you can cook the whole squash in the oven without cutting it first! Advantage... it cuts easier! Downside... it takes longer to cook, and is super hot! You have to be really careful when cutting it open, and scraping out the HOT seeds and pulp. Also be sure to pierce several holes in it first, to let out the steam. You can also boil it for about 20 minutes to soften it up a bit. All that being said... it is sooooo worth it! I promise! :)

While the squash is cooking... make your sauce!

This was delicious. I used extra lean ground pork. It is lower in fat than lean ground beef or ground turkey... and has a great flavor!

Ingredients:

1 lb (or so) extra lean ground pork

1 8 oz. can tomato sauce, no added salt

1 14 oz. can diced tomatoes, no added salt

2 T Italian seasoning

1/2 cup red wine

1/4 to 1/2 C water (added to get to desired consistency)

3-4 cloves garlic, minced

1/2 yellow onion, chopped

1/2 cup mushrooms, sliced

fresh cracked pepper

Brown ground pork in skillet. Add garlic and onions. Add the remaining ingredients. Bring to a boil, and then simmer, uncovered, until the squash is ready.

Bon Appetit!

Yield: about 6, 1C servings.

Zone blocks: 1F, 4P, 2C ... Have a side salad to balance out blocks! It's a little low in fat, so add some sliced almonds or avocado to your salad! Enjoy...

Whole Foods Take Out!

As much as I love living in the beautiful Santa Cruz Mountains, I have had to learn to tolerate power outages from time-to-time. Okay, maybe not "time-to-time", but EVERY time it rains!!! Hence the missing posts last week! We were without power for over 24 hours and even longer for cable and telephone. But... we still had to eat, sleep, and CrossFit!

After CrossFit Thursday night, I ran into Whole Foods for dinner. I love that store... although a little pricey. They have such a great selection of ready-made-meals, and they include a list of ingredients on everything. I was still a little surprised what a challenge it was to stay within strict Paleo. I was pretty tired of poultry... so that was out of the question. I found these salmon filets! They were grilled with a citrus glaze (that did include honey... legal!). I bought a simple, plain side salad, and whola... dinner! :)

Hope you all weathered the storm well!

I have some yummy recipes planned for the week ahead!

A Small Taste of Thanksgiving... In October!

More comfort food! I bought one of those turkey breast portions (about 3 lbs). So lean and so high in protein! Rinse turkey, and pat dry. Place skin side up in a roasting pan. I loosened skin from breast and spread some italian seasoning, garlic powder, onion powder, paprika, and ground pepper under skin. I then rubbed a little olive oil (1 tsp) over turkey breast and sprinkled with more pepper and paprika. Bake for about 1 hour at 350 degrees (or until turkey reaches an internal temp. of 165). This made a surprisingly good amount for a family of four and a lunch! This worked out to be (for 4oz): 2.5 blocks fat, 3.5 blocks protein!

I got this yummy recipe from a friend of mine... and made a paleo version. Perfect with the turkey... just like Thanksgiving!

Butternut Squash & Apple Bake:

1/2 butternut squash, sliced

1 apple (any variety) chopped

1 T water

2 tsp olive oil

1 T agave syrup

cinnamon

Bake squash, apples and water for about 20 minutes at 350 degrees. Remove from oven and add olive oil, agave nectar (toss together slightly) and sprinkle with cinnamon. Bake for an additional 20 minutes. I liked this a lot! :)

I cooked this right along with with the turkey breast and they were both done around the same time! This adds about 2.5-3 blocks carbs to balance out the meal. I added some steamed zucchini as well.

Hope you enjoy this Fall meal! :)