Thursday, October 29, 2009

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...

Wednesday, October 28, 2009

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
1 tsp each:
chili pepper
garlic powder
onion powder
black pepper
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!

Tuesday, October 27, 2009

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!

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
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.

Monday, October 26, 2009

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!

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! :)

Sunday, October 25, 2009


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!

Wednesday, October 21, 2009

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!
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
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!

Tuesday, October 20, 2009

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.

Monday, October 19, 2009

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!

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...

Sunday, October 18, 2009

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!

Wednesday, October 14, 2009

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
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! :)

Tuesday, October 13, 2009

Stock Benefits

I hope you're not too burn out on the crock pot recipes. I just HAD to make soup today. #1. I had wonderful leftover stock from yesterday's dinner and #2. It was raining cats and dogs outside, school was cancelled, and I was stuck at home. #3. Everyone knows soup is comfort food!

Paleo Chicken Soup:

I started it with the left over stock and chicken from last night's dinner. I had to add more stock... about 32 oz. low sodium chicken stock... and I added more water, too (as needed to fill the pot).
1 C carrots, chopped
1 1/2 C celery, diced
1 sweet potato, cubed
1 15oz can diced tomatoes, no added salt
I sauteed these next vegetable first in 1 tsp. olive oil before adding to pot:
1 red pepper, diced
1 yellow onion, diced
3 cloves garlic, minced
also add:
3 skinless boneless chicken breasts, trimmed... just put them in!
2 bay leaves
fresh ground pepper
That's it! I cooked on high for 2-3 hours (and hoped the power wouldn't go out). I then turned it on low for another 2-3 hours. I used a couple forks to shred the chicken pieces, while in the pot, before serving. Enjoy... and I hope this will give you some comfort and keep you cozy! :)

Monday, October 12, 2009

Roast Chicken in the Crock Pot

My crock pot has been working over time... and I love it! I wasn't sure how this was going to turn out. I've never done a whole chicken in the crock pot! I'm happy to say, it was post worthy... and a family hit!

1 whole chicken, gizzards etc. removed
1/2 butternut squash, cubed (about 3 cups)
carrots, sliced thick (about 1 cup)
celery, sliced with some of the greens included! (about 1 1/2 cups)
5-6 garlic cloves, left whole
1 sweet yellow onion, sliced thick
dried thyme leaves
ground pepper
1 bay leaf

Clean chicken, pat dry and add to crock pot. Add all other ingredients and nestle around chicken. Sprinkle thyme leaves, ground pepper and paprika over chicken. Cook on high for 2-3 hours, and then turn down to low for another 2-3 hours. It makes it's own wonderful juice! No need to add liquid. When you're ready to eat, carefully remove chicken from pot (if you can)... It may just fall apart. Serve chicken pieces along side stewed vegetables, and top with some juice from the pot!
I'm actually going to use the leftover juice for another soup! 'Tis the season, and there's a storm coming in...
3 oz chicken with about 1 1/2 cup stewed veggies is about a 3 block paleo meal. I removed the skin on mine, to keep it lean. Hope you enjoy & stay warm and dry!

Friday, October 9, 2009

Good Find!

I came across this treat at New Leaf last night! I was actually there for chard, and just wanted to peruse the ice cream isle... just for kicks! I found heaven on a stick!!!! And.... Paleo! IF you like coconut... and IF you like chocolate... and IF you have a sweet tooth.... try these!! Highly recommend! :)
So, they are Paleo (which is so cool)... BUT here are the zone bocks: 3 blocks fat, negligible protein, and 1.5 blocks carbs. So... not very well balanced. Sorry about that, zoners!
Seriously though, a great Paleo dessert when decadence calls! Enjoy...
And Have a great weekend!!! :)

Thursday, October 8, 2009

Beef & Butternut Squash Soup

Here's another crock pot recipe! I forgot just how much I LOVE my crock pot!
1 1/2 lbs. lean ground beef
1 tsp. olive oil
1/2 sweet yellow onion, diced
4 cloves garlic, minced
2 celery stalks, chopped
1 14 oz can diced tomatoes, no added salt
32 oz. low sodium beef stock
4 C water
2 tsp. cumin
4 C (about 1/2) butternut squash, cubed
4 C chard (about 1 head), chopped
Fresh ground pepper

In a skillet, brown lean ground beef. Drain fat, and add to crock pot. Saute onions and garlic in skillet with 1 tsp. olive oil, until onions are transparent, and add to crock pot. Add all other ingredients to crock pot (except chard!). Cook on high for 2-3 hours, or low for 5-6 hours. About 10 minutes before serving add the chard. Top with some fresh ground pepper. This makes about 10-8 oz. servings. Each serving is about: 3 blocks fat, 2.5 blocks protein, and 3.5 blocks carbs. Enjoy!

Wednesday, October 7, 2009

Coconut Curry Chicken

I didn't really have a plan for dinner.... Eeeek. I just knew I had to do something with chicken. So I surveyed my pantry and came up with this! It was spicy, creamy and pretty yummy! Hope you enjoy!
I used about about 4 skinless, boneless chicken breasts. I pounded slightly. (they were not large breasts to begin with... maybe only 3-4 oz each).
1/4 C almond meal
1/4 C coconut, unsweetened, finely ground
1 T curry powder
1 tsp. ground pepper
1 tsp. garlic powder
1 tsp. paprika
1/2 tsp. ground ginger
1/2 tsp. ground dry mustard
4 tsp. olive oil
1/2 sweet yellow onion, sliced
1/4 C chicken broth (low sodium)
2 oz. LF coconut milk
1 bag broccoli slaw

Combine all dry ingredients in a shallow dish. Rinse chicken and pound slightly. Dredge chicken in dry ingredients (save leftover dry ingredients). Heat 3 T olive oil in non-stick fry pan, and brown chicken breasts (about 3-4 minutes on each side), then transfer chicken to baking pan. In frying pan, add onion and sauté. Add chicken broth to onions and continue to saute and deglaze pan. Add remainder of the dry ingredients (whatever is left), and coconut milk. Stir ingredients at lower heat until mixture is creamy and starts to thicken. Then poor over chicken breasts and bake in oven at 350 degrees, covered, for about 15 minutes. I served it on a bed of broccoli slaw, sautéed in 1 tsp. olive oil.
I thought the fat was going to be a little high on this meal, but when I calculated it out, it ended up not being too bad at all!!! This meal was only 3 1/2 blocks!

Tuesday, October 6, 2009

Spice Rubbed Skirt Steak Topped with Peppers & Onions

This is just, hands down, one of Scott's favorite pieces of meat, and is therefore a periodic "must-have" on the menu! The kids love it, too. Tonight, I wanted to give it a south-of- the- border flair!

Rub ingredients:
1 tsp garlic powder
1 tsp onion powder
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp ground pepper
1/4 tsp chili powder
pinch of sea salt

Combine all dry ingredients and rub on about 1 lb. skirt steak (trim fat from skirt steak as much as possible). Let sit for about 15 minutes, before grilling.
Sauté 3 cloves garlic, 1 red bell pepper (sliced thin), and 1/2 sliced yellow onion in 1 tsp olive oil. When steak is done, top it with sauteed pepper mixture! Serving size=3 oz.
I served this with steamed zucchini and a side salad for a 3 block Paleo/zone meal!

*Please check out the link to the CFSCC Zone/Paleo Challenge Forum, created by Karen Frechou, (a fellow challenger), to help with questions, ideas, strategies and support! Thank you, Karen.

Monday, October 5, 2009

Baked Cod

1 lb. cod filets
1/2 C white wine
1/4 onion, sliced thin
2 T lemon juice
1 T dried dill
1 T dried parsley
3-4 lemon slices
(serves 4)

Place fish in shallow baking pan, and pour wine over the top. Spread onion slices evenly over fish and sprinkle with lemon juice, dill and parsley. I placed a few thinly slices of lemon over the top as well. Cover with foil and bake at 375 degrees for 20 minutes (or until fish flakes easily with a fork)... 4-1/2 oz of cod=3 blocks protein.

I served this with 1 1/2 C sauteed spinach (1 tsp. olive oil, 1/4 sliced onion, and 2 cloves garlic) and a 1 C side salad (tomatoes, avocado, and some slivered almonds). This was a nice way to balance out the zone blocks for a 3 block Paleo meal! Hope you enjoy! We all thought it was pretty tasty! :)

Saturday, October 3, 2009

New York Strips on Friday Night

This was a nice way to celebrate the end of a hectic week... and a brutal week at CrossFit! (I am sore). I wanted to spoil myself, and put Friday's "Grannie" WOD behind me!
We grilled two 9oz New York strips very simply with just a little pinch of sea salt and ground pepper. These two strips fed our family of four... we just cut them in half. My 4oz portion was still a little high with the fat blocks, but oh so worth it! We enjoyed them with grilled asparagus, and a large side salad.

Zone info: 4 oz steak (fat trimmed), 6 spears asparagus, 2 C salad (with tomato, pepper, mushrooms, and artichoke hearts) and 4oz glass of pinot noir! = 5 blocks fat, 4 blocks protein, and 4 blocks carbs.

We grill a lot... But our grill is on the outs! Scott's shopping... Any recommendations?

Have a great weekend!

*Reminder: Zone/Paleo meeting THIS Sunday @ 12:30!

Thursday, October 1, 2009

Paleo Peacan Cookies

I baked cookies today. Just another symptom of Fall weather! So... this was my first attempt at Paleo cookies... and they were pretty good. I was really happy with them, but I will definitely keep at it, because there are so many options out there!

1 C almond meal (purchased at Trader Joe's)
1 C ground pecans (I ground them myself in a mini-food processor)
1/4 C raw cocoa nibs (purchased at Staff of Life)
1/2 C shredded coconut
1/4 C Goji berries (also purchased at Staff of Life... I've seen them at Whole Foods, too)
1/2 C dried apricots (about 10, finely chopped)
1 tsp. cinnamon
6 T agave nectar

Combine all ingredients (except agave nectar) and mix well. Then slowly add the agave nectar. The mixture will look a little crumbly, that's okay. You'll have to use your hands to form balls with about one T of dough. Place on cookie sheet (spray cookie sheet with oil to prevent sticking). Flatten each cookie slightly before baking. Cook at 350 degrees for 15-17 minutes. Makes 21-24 cookies. Scott gave them 2 thumbs up! Hope you enjoy....
Zone information per cookie:
2 blocks fat, .5 blocks protein, 1 block carb.

CrossFit Santa Cruz Central