Prosciutto Wrapped Alaskan Cod

Easy. Delicious. Paleo. Elegant. Nutritious... and Quick!
This really was an unbelievably quick and easy way to add a special elegance to an ordinary weeknight  dinner! A simple stop at Trader Joe's for THREE ingredients and voila!
Wild caught Alaskan cod, spinach and prosciutto... dinner in minutes. Enjoy.

Recipe:

2-4 Alaskan Cod fillets
2-4 slices prosciutto
1 bag pre-washed, trimmed spinach
1 yellow onion
1 T olive oil
Sea salt and black pepper
Fresh lemon or lemon juice

Heat broiler. Season cod fillets with sea salt and pepper. Wrap one slice prosciutto around each piece of fish. Place seam side down on a baking sheep about 4-6 inches away from heat. Broil until prosciutto is browned and starts to crisp, about 8-10 minutes. If prosciutto starts to crisp too much before the fish is done, move fish to center of the oven and cook just a little longer, until fish is opaque throughout.

Meanwhile, heat olive oil in a pan and saute the onion. When onion is translucent, add the entire bag of spinach and cook until wilted and tender. Sprinkle with lemon juice and serve with the cod fillets!

Hope you enjoy!

Honey-Glazed Carrots

This is a springtime family favorite! I make it every year for Easter. It is simple, tasty and attractive! A pretty Paleo compliment to any spring gathering! Hope you enjoy.

Recipe:

1 lb. whole young carrots, with greens

2 T grass-fed pastured butter, or coconut oil

2 T honey

2 T fresh chives, finely chopped

pinch sea salt and pepper to taste

Trim and peel carrots, leaving about 2" of greens at the tops. In a steamer over boiling water, steam carrots, covered for about 5-7 minutes (until just tender). In a skillet melt butter with honey over moderately low heat. Stir in chives, salt and pepper. Add the carrots and gently toss them, until they are nicely coated with the glaze, cooking an additional minute. Serve! Use some of the trimmed greens for decoration!

Paleo Broccoli Salad

I have been craving broccoli lately and making a broccoli salad has been on my mind for weeks! I love when long lingering ideas turn into something tangible and tasty! I will definitely be making this again, and I will definitely ignore my family's anti-raisin gibberish... oh yes, I think this salad would benefit greatly with that added ingredient! Hope you enjoy! :-)

Recipe:

About 2 broccoli crowns, cut in bite-size pieces

1/2 red onion, thinly sliced

2 stalks celery, chopped

3/4 C slivered almonds (or walnuts)

3 strips bacon

3/4 C raisins (optional)... I thought is sounded good, my family voted me down!

1 C Paleo Mayonnaise (click here for recipe)

2 T apple cider vinegar

1/4 C coconut crystals (coconut palm sugar)

Cook bacon and let cool, chop or crumble into small pieces. Combine broccoli, celery, onion and almonds. Toss well. In a separate dish, mix Paleo mayonnaise, coconut crystals and apple cider vinegar together until smooth. Stir the dressing mixture into the salad. Refrigerate and serve chilled! I could see this as a great Summer take-along side salad! Enjoy!

*Paleo Mayonnaise: I used the recipe from Everyday Paleo's website for this mayonnaise. It turned out great! I don't usually use mayonnaise much, but I can see how this could come in handy from time-to-time! I made a little extra to store in my refrigerator for future recipe ideas!

Corned Beef & Cabbage

St. Paddy's Day is upon us once again. If only our kids were as excited about Corned Beef & Cabbage as Scott and I! I changed up the veggies this year and made a sweet little mustard sauce that was delicious! Due to other plans on the actual St. Patrick's Day, we had to feast on this traditional favorite a few days early! Okay by me... I'm hoping this Irish dish will bring me some much needed "luck" for WOD 12.4 tomorrow! Lucky wall balls. Really lucky double unders and (if I'm really really lucky) I'll get to do some lucky muscle ups!

Recipe:

3-4 lb. corned beef brisket

(I trimmed the thick layer of fat from the brisket after it cooked all day)

water, enough to just cover beef

2 bay leaves

2 cloves garlic

ground black pepper

sea salt

water

Put corned beef (fat side up), pepper, garlic, bay leaves in crock pot and pour just enough water to cover beef. Cook on low for 8 hours. The fat is easy to remove after its cooked, just scoop it off the top of the meat!

I cooked the cabbage and vegetables separately after I got home. ... about 30 minutes before serving. I tried some new veggies this year: rutabaga and parsnips! ...And they were great!

1 head cabbage, quartered

1 onion, sliced thin

2 cloves garlic

2 parsnips, sliced

1 rutabaga, chopped

2 tsp olive oil

~1/2 C corned beef juice from the crock pot!

Saute onion and garlic in olive oil. Add rutabaga, parsnips and broth. Cover and cook until rutabaga is fork tender. Add cabbage and a little more broth, if needed. Cook until cabbage is done about 10-15 minutes.

Slice corned beef and serve with the cabbage and veggies!

OH... don't forget the Mustard Sauce:

1/2 C stone ground mustard

2 T 100% organic maple syrup

1 T raw horseradish cream

Mix ingredients together and spoon over corned beef!

Enjoy and may the Luck O' The Irish be with you!

Maple-Mustard Glazed Chicken

I got this recipe right out of my Jan/Feb 2012 Cooking Light magazine! Totally Paleo, totally delicious and totally easy! It yielded leftovers and made the family happy. You just can't get more from a meal than that! I was out of sweet potatoes which I think would have been the ultimate pairing for this dish... next time!

Now it's off to bed where I will undoubtedly dream of box jumps, push presses and toes to bar.

Good luck to all tackling WOD 12.3! Get your sleep and eat well!

Recipe:

1 T olive oil

4 chicken breasts, skinless, boneless, pounded and cut in half

1/2 tsp. freshly ground black pepper

1/4 tsp. sea salt

1/4 C chicken broth

1/4 C 100% organic maple syrup

1 tsp. dried thyme

3 garlic cloves, thinly sliced

1 T apple cider vinegar

1 T stone-ground mustard

Preheat oven to 400 degrees. Heat a large ovenproof skillet over medium-high heat. Add oil. Sprinkle chicken with pepper and salt. Add chicken to pan; saute 2 minutes on each side or until browned. Remove chicken from pan. Add broth, syrup, thyme and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly. Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400 degrees for 10 minutes or until chicken is done. Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.

Yum!!!

~Cooking Light January/February 2012

Orange-Ginger Baked Salmon

Please try this recipe if you love salmon and ginger! Flavor, spice, aroma... oh Wow! This was an unexpectedly delicious dinner. I mean, I did have high hopes. Tonight was an attempt to satisfy my week long, relentless craving for salmon! It needed to be good. It needed to satisfy. But I had no idea I would fall in love! Seriously. Needless to say, I will be making this again... And again and again! :-)

I can only hope my snatches in WOD 12.2 tomorrow morning will be just as successfully surprising! Good luck to all you "Openers". And I hope you enjoy this dish as much as I did!

Recipe

2 lb. salmon fillet

1 C orange juice

1 T coconut aminos

1-1/2 T finely chopped ginger root

1 clove garlic, minced

1/4 C sweet red pepper, finely chopped

2 (heaping) T chopped fresh cilantro

1 tsp. red pepper flakes

pinch sea salt

dash black pepper

1 T olive oil

Preheat oven to 400 degrees. Put salmon fillet in a baking dish. Place orange juice in a sauce pan and cook over medium low heat. Stir occasionally for about 10-15 minutes, while you prepare other ingredients, until juice is reduced by about half. Remove from heat and allow to cool. In a separate pan, saute garlic in olive oil (do not burn). Add ginger and sweet red peppers. After about 2-3 minutes, add coconut aminos, red pepper flakes and cilantro. Immediately add this to the orange sauce, season with salt and pepper and mix well. Pour 1/2 the sauce over the salmon. Bake, uncovered for 15 minutes. Add remaining sauce over the top and cook for another 5 minutes. Salmon should flake easily with a fork when it's done. And your house should smell really really good! :-)

I served this with a side of sauteed spinach and steamed asparagus. Hope you enjoy!

Paleo Pork Chops Pizzaiola

Hi!! Mallory made me laugh recently in the gym when she said, "When are you going to do another blog post, I haven't eaten since November 20th"! Haha!

Well, with the kick off of the CrossFit Open and some things settling down a bit in my personal life, I think it's time to get my blog back on! The Open is a great time to focus on health and fitness and dial in beneficial life habits. I, for one, am excited to workout and share a whiteboard with the big names in CrossFit. What other sport enables you to do that? Do I expect to get to regionals or the Games? Nope! But I DO expect to have a complete blast these next 5 weeks trying my hardest and sweating bullets with my fellow CrossFit friends! Let's have some fun! :-)

Recipe:

4-6 Pork Chops (1-1/2 inch thick), boneless and trimmed of fat

2 T olive oil

4 cloves garlic, minced

2 large shallots, chopped (about 3/4 C)

1 tsp. fennel seed

1 tsp. crushed red pepper flakes

1 tsp. dried oregano

sea salt and black pepper

1-6 oz. can tomato paste

1 C red wine (or substitute an additional cup chicken broth)

1 C chicken broth

Season pork chops with salt and pepper. Heat the olive oil in a large skillet over medium-high heat. When the oil is hot, add the minced garlic and saute. Add the pork chop to the pan and cook for about 3-4 minutes on each side, until golden brown and garlic is caramelized. Remove the pork chops to plate and set aside. Add fennel, shallots, red pepper flakes and oregano. Reduce heat and cook until onions are tender and aromatic, about 5 minutes. Add tomato paste, broth and wine. Stir until sauce is well combined. Place pork chops back in pan. Cover and cook on low for another 15 minutes. When the pork chops are done cooking, arrange them on a plate and pour extra sauce over the top! Enjoy. My son said the house smelled like pizza... I took that as high praise! :-)

Sides: I served this with sauteed red chard and roasted vegetables. But I think spaghetti squash would be great with a tossed green salad!

Chocolate Avocado Pudding with Cocoa Nibs

I had a lot of fun at our CFSCC Nutrition Talk! Thank you so much for showing up on a Saturday afternoon excited for information about Paleo nutrition... What a great, motivated and inspiring audience! I've been in the field of nutrition for many years and it is not always something people are eager to respond to! In fact, I usually feel like I'm bearing some sort of "bad news" when discussing it! But not on this day, and I love it!!! I truly hope you all left with something valuable and motivated for a 30-day challenge! It truly is all of you that inspire me to experiment, create and cook! So, thank you!

*There are still a few Paleo cookbooks available!

I read all of the nutrition assessment forms, and hands-down, most the food cravings were for: chocolate! (There was one particular craving for pudding, so I figure this recipe takes care of everyone.) This pudding turned out wonderful! Honestly, you do not taste avocado at ALL. It just provides the perfect texture and creaminess. Careful not to use too ripe of a banana, or I think it will overpower the rich chocolate flavor. Be generous with the cocoa nibs! They add an excellent bit o' chocolaty crunch! Hope you enjoy! *This recipe is adapted from: Natural Noshing.com

Recipe:

2 avocados

5 T unsweetened cocoa powder

1 banana (not overripe or it will be too overpowering)

1/3 C unsweetened vanilla almond milk

4 T honey

1 tsp. vanilla extract

1/2 tsp. cinnamon

pinch sea salt

Garnish with cocoa nibs

In a food processor or blender, add all ingredients (except cocoa nibs). Blend well for about 1 minute until smooth and creamy. If it's too thick, add a little more almond milk. Spoon into serving dishes and garnish with cocoa nibs. Chill for about 15-30 minutes before serving.

Hey! Here's a little Carbohydrate talk for you! I've had some questions in the gym lately and realized we kind of skimmed past this during the nutrition talk!

Hopefully this will answer your questions on Paleo Carbs!

There are two kinds of Carbohydrates: Simple and Complex

Simple carbs are the simple sugars like; sucrose (table sugar), fructose (fruit sugar), glucose and lactose (milk sugar).

On the Paleo diet we would consume these in moderation: fruit, dried fruit and honey (small amounts). Limit fruit to 2 servings and dried fruit to 2 oz. per day if weight loss is a goal!

Best fruit choices: Berries, berries, berries! Melons, tropical varieties, and citrus.

Complex carbs for the Paleo diet are: starchy root vegetables. Best choices are: sweet potatoes, parsnips, turnips, butternut squash, acorn squash, spaghetti squash, rutabaga, carrots, beets, onions, kohlrabi, yams and jicama!!! ... That's enough to keep us busy cooking!

What we do NOT eat for complex carbs are: breads, cereals, bagels, crackers, tortillas, quinoa, rice, cookies, beans, baked goods and all highly processed grain-laden foods!

Please post thoughts to comments!

Greek Spaghetti Squash Salad

This was a surprise hit with dinner tonight. Everyone looked at it with skepticism and after a few bites... they were asking for seconds! Hope you enjoy!

1 large spaghetti squash

1-1/2 C tomatoes (yellow and red variety), chopped

1/2 red onion thinly sliced

1/2 C kalamata olives, pitted and sliced

3 T red wine vinegar

2 T fresh oregano

pinch sea salt

freshly ground black pepper to taste

Cook spaghetti squash. Quick method: Pierce squash with a fork; place in microwave. Microwave on high for 15 minutes or until tender. Let stand 10 minutes, until squash is cool enough to handle. Cut squash in half lengthwise; discard seeds. Scrape insides of squash with a fork to remove squash in spaghetti-like stands. Combine spaghetti squash, onions, tomatoes, olives and kalamata olives. Whisk together vinegar and spices. Pour over spaghetti squash mixture and toss well. Cover, chill and serve.

Baked Chicken & Apples

Tonight's dinner was a "cupboard clean-out experiment". It was very interesting, very Fall, very comforting, very aromatic, and very delicious! We all enjoyed it... hope you do, too!
Sometimes the most fun I have cooking Paleo is when I don't have any kind of a plan and I'm forced to just create recipes with ingredients I have on hand. After tonight... I'm convinced anyone can create Paleo meals!

Ingredients
6 boneless, boneless, skinless chicken breasts (slightly pounded)
2 T coconut oil
sea salt, black pepper and paprika (to season chicken breasts)
3 celery stalks, thinly sliced
1 small red onion, thinly sliced
1 C carrots, thinly sliced
2 apples, peeled and sliced into 8 pieces (I used Gala)
1 tsp. cinnamon
2 tsp. dried thyme
sea salt
1/2 C chicken broth
1/2 C apple cider

Preheat oven to 350 degrees. Heat coconut oil in a skillet. Sprinkle chicken breasts on both sides with salt, pepper and paprika. Brown chicken breasts in coconut oil (about 2-3 minutes each side). Remove chicken to a plate and add vegetables and apples to the skillet. Cook over medium heat until veggies are tender (about 5 minutes). Add cinnamon, thyme and sea salt. When fragrant, add chicken broth and apple cider. Place chicken pieces back in skillet. Cover and cook in the oven for 20 minutes until done! Serve chicken with the apple/onion vegetable mixture and juice spooned over the top.
Enjoy!