Okay sports fans, the CrossFit Seven Cities Paleo Challenge is on its last leg of the journey! I hope that by this point you are fully immersed in the discipline of "conscious eating", and the concept that food CAN TASTE GOOD and be filling even without those (processed) items that we as a nation are conditioned to consume.
I mean think about it - Have you seen any food commercial on TV, including the "Healthy/Dietary/Natural" foods, that isn't processed, or doesn't have at least ONE item that is not Paleo-friendly? As a nation, we buy what we see, plus all that stuff is SO DARN EASY TO MAKE!
And, oh yeah, let's not forget the FDA's mission to make PIZZA a VEGETABLE so it may be listed on School menus as such. School menus, for goodness sakes... Some of the recent foibles of that great "trusted" institution (FDA) have left many questions for me personally, relating to the true intentions of it between "Profit" or "Public Awareness".
And then there's "Life" in general, balancing "what-to-eat" and "when-to-exercise" with work and family; and Social interaction. My case in point -
Last week was "Restaurant Week" in Virginia Beach and my wife and I, who get to spend precious little time together decided to get out and relax a bit. We chose a very good local place, "One Fish Two Fish" and everything was excellent, Ambience, Service and Menu. But in my "obsession" with staying as close to the Paleo guidelines, I found it very difficult to find any Menu item that did not have a Starch, Grain, or Dairy portion in it.
Now, I "adapted and overcame" to a point, sticking to the meat and veggie part of the appetizer (Locally-made salami, olive tapenade, roasted red peppers, baked Camembert cheese, toasted baguette slices), and requesting no starch with my entree (Grilled Veal "Cowboy" Chop with vegetables). Hovever, one of the "Veggie" items on my dish was a Stuffed Artichoke over a Portobello Mushroom cap drizzled with a balsamic reduction, and wouldn't you know it, the "Stuffing" had BOURSIN (goat) CHEESE in it!!!! AT that point of knowledge, I THREW CAUTION TO THE WIND AND ENJOYED EVERYTHING ON MY PLATE!!!!!
My point here it that I am sure that for most of you there have been "Challenges to this Paleo Challenge", but DO NOT DISMAY!!! You are Strong, and one or two strays off your path are NOT CAUSE for FAILURE!!!
If you maintain awareness of your total dietary plan, finding the right combination of foods when in a "NON-PALEO" setting can be achieved; and the old adage of Getting Back On That Horse after falling off rings true.
Plus, YOU ARE WORKING YOUR TAIL OFF IN THE GYM! You ARE seeing improvements in your performance, HAVING FUN, FEELING and LOOKING GOOD!!! I AM CONVINCED that you will see improvements in your "Benchmark" categories after the Challenge's final test.
So, when this challenge is all said and done, look back - reflect, and take note of what really worked for you. And when "LIFE" continues, I hope you will take the Nutrirional Knowledge you have gained through your own research and use it a a Key tool towards your journey of "Well-Being".
Okay, so here's a recipe that I thought would give a little Tropical feel to the cold and crappy days we are about to have, plus it can be consumed either before or after a workout or anytime!
Pina Colada
Ingredients for ONE
1 cup Almond milk (I use unsweetened)
2 ice cubes
½ cup diced pineapple
¼ cup coconut milk (Now available at your local Harris Teeter store)
Place ingredients into a blender and bend for 1 min.
Thanks for reading my thoughts, I hope you can find something of use in any of my posts. If you Have any comments I WOULD LOVE TO HEAR THEM, anything from content to structure, questions, arguments. If not that is fine too... Until the next time:
EAT WELL, AND BE HEALTHY!
Sunday, January 22, 2012
Wednesday, January 18, 2012
Recognize any of these stumbling blocks?
Hey there again, For those of you doing the CF7C Paleo Challenge, we are just past the Half-way point! I hope all is well with you all on your personal progress through this challenge and that you may find it a part of your lifestyle after this thirty-one day period!
As we ALL Know, LIFE has a certain way of imposing on our perfectly laid plans to control our own "destiny", and our own rationalization may at times lead us on a "path of least resistance" when we are faced with difficult, or challenging, decisions. If you are having issues with a concept of Paleo dieting, DO NOT DESPAIR, OR WAVER! These thoughts are normal in most folks, and Paradigm-breaking can be a tough go.
I was doing research on common stumbling blocks to the Paleo Lifestyle and I came across this article that I thought was worth sharing, and the author, Mark Sisson has a plethora(yes, I did use it in a sentence) of material that you can sign up for.
Here's the link to Mark's page, plus the article so you can read it without having to jump around sites. Enjoy!
www.marksdailyapple.com
How to Deal with Common Primal Stumbling Blocks
A 30-day Primal Blueprint Challenge wouldn’t be complete without you facing some actual challenges...
We all face hurdles everyday, but it’s not often that we get to discuss them with other like-minded individuals, let alone get advice on how to surmount them. Today, I’ll give my two cents. I’ve read through all your comments and collated them to arrive at a couple dozen to briefly discuss. In the future, this post will serve as a resource for solutions to challenges commonly encountered in the Primal lifestyle, an FAQ of sorts. If I’ve missed any major ones, let me know and I’ll see about including them.
What is it that you fear, exactly? Do you worry that saturated fat is going to induce a heart attack? Cause it won’t. Or maybe you’re worried eating animal fat will turn into fat on your body. Reasonable concern, but it won’t do that, either, assuming you don’t eat way more food than you need. And eating too much rarely happens when you’re focusing on fat, because fat is highly satiating. Fat, you see, is the perfect fuel source for the human body, and once you’ve gotten past the low-carb flu, fat burning mode feels really, really right. To get to know fatty acids more intimately, check out my definitive guide on the subject.
I’m all for fearing trans-fat and processed seed and vegetable oils, but good fats from meat, dairy, olive, coconut, palm, fish, and actual nuts? There’s no reason to fear those.
“I’m having trouble getting enough protein.”
It’s doesn’t have to be that difficult. First, consult this excellent resource containing the protein content of common foods. Then, make sure to include one of the protein sources at every meal. Just eat some meat, a couple eggs, some fish, and call it a day.
“I’m scared of getting too much protein.”
Healthy people can handle plenty of protein. It’s true that some patients with impaired kidney function need to rein in their intake, but protein doesn’t precipitate the problem. In fact, there is far more evidence that animal protein is health-protective.
“I’m fighting a major sweet tooth.”
Ah, the sweet tooth. A common nemesis, judging from the responses in the comment section. I’m sorry to say it, but you’ll just have to bear it out. Stick with the plan, and in time the cravings will vanish and you’ll notice astonishing, subtle sweetness is common foods. I would advise against going nuts with fruit or artificial sweeteners (although if you’re going to use one, go for stevia, which has ulterior health benefits) to satisfy a sugar craving, as they’ll just feed into it and fruit will become like candy (psychologically). Just hold out, let the cravings pass, and then you’ll be able to enjoy fruit and even a bit of honey without going crazy for it.
“I can’t give up grains.”
Sure you can. Like all difficult but necessary things in life, there’s a ten-step process for that.
“Staying Primal on the road.”
You’ve simply got to be prepared. If you’re on the road on a regular basis, and it’s not just a fluke, one-time road trip or vacation, you have to start planning. Fill a cooler with hardboiled eggs, jerky, fruit, veggies, and other snacks. Cook a big batch of steak the day before and pack it in ice; cold steak is delicious. Canned tuna, sardines, salmon, and oysters are fine choices, too. In other words, read my guide to staying Primal on the road.
“I’m running out of ideas for recipes that last the whole week.”
There’s a seemingly endless stream of quality Primal recipes going up around the net (just Google “primal recipes” or “paleo recipes”), but this page and the comments here should get you started for now. And don’t forget about the two cookbooks I’ve put out to address this exact problem: The Primal Blueprint Cookbook and Primal Blueprint Quick & Easy Meals. For weeklong batches of food, stews, soups, roasts, and curries are the ticket. The crockpot is your friend. Keep some homemade broth on hand, plus plenty of fresh herbs. The best part is that the cheaper cuts of meat are best for stewing.
Read more: http://www.marksdailyapple.com/how-to-deal-with-common-primal-stumbling-blocks/#ixzz1jp5BSgab
As we ALL Know, LIFE has a certain way of imposing on our perfectly laid plans to control our own "destiny", and our own rationalization may at times lead us on a "path of least resistance" when we are faced with difficult, or challenging, decisions. If you are having issues with a concept of Paleo dieting, DO NOT DESPAIR, OR WAVER! These thoughts are normal in most folks, and Paradigm-breaking can be a tough go.
I was doing research on common stumbling blocks to the Paleo Lifestyle and I came across this article that I thought was worth sharing, and the author, Mark Sisson has a plethora(yes, I did use it in a sentence) of material that you can sign up for.
Here's the link to Mark's page, plus the article so you can read it without having to jump around sites. Enjoy!
www.marksdailyapple.com
How to Deal with Common Primal Stumbling Blocks
A 30-day Primal Blueprint Challenge wouldn’t be complete without you facing some actual challenges...We all face hurdles everyday, but it’s not often that we get to discuss them with other like-minded individuals, let alone get advice on how to surmount them. Today, I’ll give my two cents. I’ve read through all your comments and collated them to arrive at a couple dozen to briefly discuss. In the future, this post will serve as a resource for solutions to challenges commonly encountered in the Primal lifestyle, an FAQ of sorts. If I’ve missed any major ones, let me know and I’ll see about including them.
Food
“I’m fearing the fat.”What is it that you fear, exactly? Do you worry that saturated fat is going to induce a heart attack? Cause it won’t. Or maybe you’re worried eating animal fat will turn into fat on your body. Reasonable concern, but it won’t do that, either, assuming you don’t eat way more food than you need. And eating too much rarely happens when you’re focusing on fat, because fat is highly satiating. Fat, you see, is the perfect fuel source for the human body, and once you’ve gotten past the low-carb flu, fat burning mode feels really, really right. To get to know fatty acids more intimately, check out my definitive guide on the subject.
I’m all for fearing trans-fat and processed seed and vegetable oils, but good fats from meat, dairy, olive, coconut, palm, fish, and actual nuts? There’s no reason to fear those.
“I’m having trouble getting enough protein.”
It’s doesn’t have to be that difficult. First, consult this excellent resource containing the protein content of common foods. Then, make sure to include one of the protein sources at every meal. Just eat some meat, a couple eggs, some fish, and call it a day.
“I’m scared of getting too much protein.”
Healthy people can handle plenty of protein. It’s true that some patients with impaired kidney function need to rein in their intake, but protein doesn’t precipitate the problem. In fact, there is far more evidence that animal protein is health-protective.
“I’m fighting a major sweet tooth.”
Ah, the sweet tooth. A common nemesis, judging from the responses in the comment section. I’m sorry to say it, but you’ll just have to bear it out. Stick with the plan, and in time the cravings will vanish and you’ll notice astonishing, subtle sweetness is common foods. I would advise against going nuts with fruit or artificial sweeteners (although if you’re going to use one, go for stevia, which has ulterior health benefits) to satisfy a sugar craving, as they’ll just feed into it and fruit will become like candy (psychologically). Just hold out, let the cravings pass, and then you’ll be able to enjoy fruit and even a bit of honey without going crazy for it.
“I can’t give up grains.”
Sure you can. Like all difficult but necessary things in life, there’s a ten-step process for that.
“Staying Primal on the road.”
You’ve simply got to be prepared. If you’re on the road on a regular basis, and it’s not just a fluke, one-time road trip or vacation, you have to start planning. Fill a cooler with hardboiled eggs, jerky, fruit, veggies, and other snacks. Cook a big batch of steak the day before and pack it in ice; cold steak is delicious. Canned tuna, sardines, salmon, and oysters are fine choices, too. In other words, read my guide to staying Primal on the road.
“I’m running out of ideas for recipes that last the whole week.”
There’s a seemingly endless stream of quality Primal recipes going up around the net (just Google “primal recipes” or “paleo recipes”), but this page and the comments here should get you started for now. And don’t forget about the two cookbooks I’ve put out to address this exact problem: The Primal Blueprint Cookbook and Primal Blueprint Quick & Easy Meals. For weeklong batches of food, stews, soups, roasts, and curries are the ticket. The crockpot is your friend. Keep some homemade broth on hand, plus plenty of fresh herbs. The best part is that the cheaper cuts of meat are best for stewing.
Read more: http://www.marksdailyapple.com/how-to-deal-with-common-primal-stumbling-blocks/#ixzz1jp5BSgab
Wednesday, January 11, 2012
Some truth data, and a GREAT RECIPE!!!
Hey all, just finished listening to a podcast from a group called "Rational Public Radio" dated Jul 2011, of an interview with "The Paleo Solution" author Robb Wolfe. This particular articles focuses on the history and inadequacies of the FDA Sponsored national food pyramid and covers some key points in understanding why the Paleo lifestyle is closer to correct nutritional intake. It is about 42 minutes long, so you need some time to listen to it, but it is a good listen anyway.
I am not a big follower of the "RPR", kinda objectivist in their views, I prefer a subjective approach to most topics, but this particular article caught my ear.
http://www.rationalpublicradio.com/rpr-interview-robb-wolf.html
I am not a big follower of the "RPR", kinda objectivist in their views, I prefer a subjective approach to most topics, but this particular article caught my ear.
http://www.rationalpublicradio.com/rpr-interview-robb-wolf.html
EGGPLANT FLORENTINE
1 large Eggplant, peeled and sliced into "circles"
Fresh Spinach, rinsed and drained
1 egg and 1T water mixed together
1 cup Ground Flax-Seed meal
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 tsp onion powder
1/2 tsp Basil flakes
1/2 tsp Parsley flakes
2 Cups tomato sauce or Marinara of YOUR CHOICE (I used 1 14.5oz can MUIR GLEN sauce and I added some onion/garlic/celery to make a Marinara)
TIP- YOU CAN USE THE "SUNDAY GRAVY" AS A SAUCE FOR THIS IF YOU ALREADY HAVE SOME AVAILABLE.
2 T (or more, if needed) Canola oil
PREHEAT the oven to 350 degrees.
Mix all the herbs and spices well with the Flax-Seed, put on/in a container big enough for coating the eggplant.
Like an assembly-line, dip the slices of eggplant into the egg-wash, then into the flax-seed and coat well.
Over MEDIUM-HIGH heat Fry the coated slices in the oil until Golden Brown. Set the fried pieces aside on a paper towel until ready to assemble.
To Assemble - In an oven-safe pan, put a small layer of sauce at the bottom. Place 1 layer of the fried Eggplant slices, place a layer of the uncooked spinach to cover, scoop a layer of the sauce.
Repeat the steps until all the ingredients are layered, and cover with the remaining sauce.
Bake in the oven for 20-25 minutes. Remove and enjoy with a nice Greek Salad!
Monday, January 9, 2012
The "Gravy" of Sauces!!!
Last week I posted a spot which included making a Paleo Tomato sauce as part of my "week worth of cooking in one day" experiment. The recipe was based on a "Sunday Gravy" sauce that had been introduced to my family MANY YEARS AGO. While I was preparing the sauce, I made a personal discovery/(EPIPHANY!) about the flavoring and quality of the finished product that I felt totally compelled to share!
Now, if you are an Executive Chef or an expert in Provincial Cooking, I apologize for this may just be basic info for you. But, I have developed into quite a cook since my first kitchen foray in 1970 (Rhubarb Pie), and I was a bit excited about this technique, so here it is:
WHEN BROWNING MEAT THAT HAS BEEN TAKEN OFF A BONE, BROWN THE BONES FIRST! IF THERE IS ANY MARROW AVAILABLE IN THE BONES YOU HAVE, GET THAT INTO YOUR PAN AND LET IT COOK TOO.
I did this over Medium-High heat, in a Big pot, with some Coconut oil as a browning agent. For this sauce you will see I used a Beef Shank Bone(Awesome) and Spare-Rib tip bones. I browned them together, and once the marrow got soft in the beef shank I scooped it out with a little spoon and put it in the pan. I removed the bones and SAVED the Shank bone! (It is going back into the sauce while it simmers)
Then I browned the meat that I cut off the bones and removed it. Don't over-cook the meat because it will break down and tenderize while the sauce is cooking on low heat. I then saute'ed the veggies and spices until soft. With the veggies still in the I Deglazed the pot with about a cup of Red Wine; broke up any little bits of brown goodness stuck to the bottom of the pan with a wooden spoon. I then put the meat back into the pot, added the shank bone and tomatoes. Stirred, brought to a simmering boil, then put on low, covered and left alone for at least an hour and a half. I slow-cooked this on the stove for about three hours, stirring every once in a while. Before serving I pulled the Shank Bone and bay leaf out of the sauce.
Ingredients:
1 lb Beef Shank, removed from the bone and cubed, about 1 inch size
1 lb Flank Steak, cut ACROSS THE GRAIN FIRST then cubed, about 1 inch size
1 lb Spare Rib Tips, Removed from the bone (Tricky! But do-able),
or Southern Style boneless sparibs, cubed about 1 inch
1 lb Hamburger (I used 93-7 lean)
1 Green Bell Pepper, diced
1 Large Onion, diced
2 Stalks Celery, diced
3-4 cloves Garlic, smashed and diced fine
1 Small package Baby Bella Mushrooms, chopped
Two 28 oz cans whole tomatoes, crushed by hand
One 28 oz can Diced tomatoes
1 T Rosemary, chopped fine
1 T Basil, chopped fine
1/2 T Oregano
1 T (or more, to taste) Black Pepper
1 Bay Leaf (Optional, I just like it in Red Sauces)
Put all this good stuff together like I described above, and serve with Spaghetti Squash.
Enjoy the smell of your kitchen while you are cooking this, and above all,
EAT WELL, AND BE HEALTHY!
Now, if you are an Executive Chef or an expert in Provincial Cooking, I apologize for this may just be basic info for you. But, I have developed into quite a cook since my first kitchen foray in 1970 (Rhubarb Pie), and I was a bit excited about this technique, so here it is:
WHEN BROWNING MEAT THAT HAS BEEN TAKEN OFF A BONE, BROWN THE BONES FIRST! IF THERE IS ANY MARROW AVAILABLE IN THE BONES YOU HAVE, GET THAT INTO YOUR PAN AND LET IT COOK TOO.
I did this over Medium-High heat, in a Big pot, with some Coconut oil as a browning agent. For this sauce you will see I used a Beef Shank Bone(Awesome) and Spare-Rib tip bones. I browned them together, and once the marrow got soft in the beef shank I scooped it out with a little spoon and put it in the pan. I removed the bones and SAVED the Shank bone! (It is going back into the sauce while it simmers)
Then I browned the meat that I cut off the bones and removed it. Don't over-cook the meat because it will break down and tenderize while the sauce is cooking on low heat. I then saute'ed the veggies and spices until soft. With the veggies still in the I Deglazed the pot with about a cup of Red Wine; broke up any little bits of brown goodness stuck to the bottom of the pan with a wooden spoon. I then put the meat back into the pot, added the shank bone and tomatoes. Stirred, brought to a simmering boil, then put on low, covered and left alone for at least an hour and a half. I slow-cooked this on the stove for about three hours, stirring every once in a while. Before serving I pulled the Shank Bone and bay leaf out of the sauce.
Ingredients:
1 lb Beef Shank, removed from the bone and cubed, about 1 inch size
1 lb Flank Steak, cut ACROSS THE GRAIN FIRST then cubed, about 1 inch size
1 lb Spare Rib Tips, Removed from the bone (Tricky! But do-able),
or Southern Style boneless sparibs, cubed about 1 inch
1 lb Hamburger (I used 93-7 lean)
1 Green Bell Pepper, diced
1 Large Onion, diced
2 Stalks Celery, diced
3-4 cloves Garlic, smashed and diced fine
1 Small package Baby Bella Mushrooms, chopped
Two 28 oz cans whole tomatoes, crushed by hand
One 28 oz can Diced tomatoes
1 T Rosemary, chopped fine
1 T Basil, chopped fine
1/2 T Oregano
1 T (or more, to taste) Black Pepper
1 Bay Leaf (Optional, I just like it in Red Sauces)
Put all this good stuff together like I described above, and serve with Spaghetti Squash.
Enjoy the smell of your kitchen while you are cooking this, and above all,
EAT WELL, AND BE HEALTHY!
Wednesday, January 4, 2012
Mid-week tip - PLAN AHEAD!
Hey there all, I tried a method of helping me stay on A Paleo-Focused direction for the Thirty day PALEO CHALLENGE that CROSSFIT SEVEN CITIES is currently hosting. Hopefully there will be some insight or even cooking techniques that can help you, and maybe plant the seed that successful HEALTHY food/(FUEL) preparation can be incorporated into a permanent lifestyle.
Let's face it, in this modern time we are busier than ever, and with modified work schedules, extracurricular activities and the ever changing concept of "Family Time"; one of the biggest obstacles I see in sticking to a diet is finding the time to put the proper foods together for a duration that we can just GRAB OUT OF OUR 'FRIDGE and Seize the Day at hand. So, I planned a cooking exercise on a day-off and prepared great stuff that will cover the majority of MY seven-day, twelve hour shift schedule.
A couple of things -
First - If you think that you just can't eat leftovers, this concept is not for you,so that will have to change, or hopefully you'll have the time to buy, prepare foods and eat right at every meal, every day.
Second - Most cooked items will last in the fridge for a week or can be frozen after preparation. Freezing stuff like Chili, Sauces, Soups can keep them for up to three months if you have gone Overboard on the amount you have made. For smoothies I keep frozen berries. Some things I do buy fresh, either the day before or the day of comsumption. Items like raw spinach, Arugula, Bananas, any fresh green salad fixin'. I always have carrots and celery (no nutritive value, but tastes GREAT with almond butter) and apples/oranges on hand, and Broccoli seems to hold up well for about a week in my 'fridge.
Third - BE CREATIVE! I have a slow-cooker and a pressure cooker, a George(grill), and a Rottiserie as my kitchen gadgets. Many folks have a slow cooker and the "George" seems to be in every household. If not, DON'T FRET, we have ways of making you cook... Also, for this exercise I bought a Rottiserie Chicken from my local grocer; cheating? Not so sure of that...
So, this is what I made in about three-and-a-half hours;
- Pepper, Onion and Turkey Sausage Frittata
- Pot Roast with carrots, celery and onions (Pressure-Cooker)
- MEATLOAF
- Roast pork tenderloin
- The Best BAD-A$# "Sunday Gravy" (AKA paleo spaghetti sauce) I have ever made!
- Roasted Root vegetables
- Roasted Brussells Sprouts
- Baked Sweet Potatoes
- Baked Acorn Squash
- Spaghetti Squash, Microwaved!
- Cranberry Walnut Chicken salad
That is a TON of food! I have two more folks in my house that are trying to eat well, so this amount is not just for me. I actually believe that if you were to make this much food and portioned it up/froze it, some of it could last up to a month!
And this is how it went:
Pot Roast - Pressure-cooked at 15psi for 90 minutes - 3lb Chuck Roast,
4 carrots chopped how you like them
3 stalks celery chopped into 2 inch chunks
1 onion chopped into chunks
1-1/2 cups water (if you have salt-free broth use that)
1T ground black pepper
1tsp ground ginger
1T garlic powder
1T Rosemary
1 bay leaf
Rub the meat with the spices/herbs, throw everything into your cooking unit, let it go!
(NOTE-If you're going to SLOW-COOK the pot roast, it will take 6-7 hours, so get your crock-pot going early)
PREHEAT THE OVEN TO 350 DEGREES.
Frittata first! 1 Onion diced, 1 Green Pepper diced, 1 lb Turkey Sausage, 12 eggs, black pepper to taste, 1 to 2 T thyme leaves.
Mix everything in a non-stick baking pan, (I used a 8x11 brownie pan), or lightly greased pan with coconut oil/canola.
Bake until the eggs are set, about 30 minutes. I'll probably eat this for four of the seven days, with a protein shake or smoothie mix in on the other days. If I get bored I can always fry up some eggs pretty quickly.
WHILE THAT'S COOKING, PREP YOUR VEGGIES! When the eggs were done, I put ALL THE VEGGIES into the oven, on two racks and cooked them for 45 minutes!
Roasted Root Veggies - Carrots, Parsnips, Turnips, Onions. I used a 1 lb pack of carrots washed NOT PEELED!, 1 Package of Parsnips washed(Kind of like "White Carrots" in texture), 3-4 Turnips peeled, 1 large onion, 1-2 cloves garlic smashed and diced fine.
Chop the veggies into whatever size you like, I did 1 inch chops on the carrots, about 1/2 inch chops on the parsnips, quartered and about 1/4 inch chops on the turnips, quartered and about 1/4 inch chops on the onion. Sprinkled and coat lightly with Olive oil, Black pepper to taste, The herb of your choice(I used Rosemary and Thyme, about 1tsp of each). Roast in an open pan, stir once during the cooking process.
-Roasted Brussels Sprouts - for me, Roasted whole with light Olive oil drizzle and pepper only. The slight browning of the outside leaves gives a smoky quality that I just love. you can put these in the same pan as the Root Veggies listed above, just put them at one end of the pan if you care about them being separated.
Baked sweet potatoes - EASY! wash them, wrap them in foil, put in the oven.
Baked Acorn Squash - Slice the squash in half, remove the seeds. (For the CONSUMMATE Hunter-Gatherer, you can roast the seeds for snacks - see my earlier BLOG on pumpkins for that tip.)
Poke a few fork holes into the squash meat, add about 1tsp honey, some black pepper, and a DASH of nutmeg. Cover with foil, cook so the squash meat is facing up so the liquids won't run into your oven.
(Nutmeg is VERY PUNGENT, so be sparing in its use!)
Spaghetti Squash - MICROWAVED ACCORDING TO DIRECTIONS ON THE SQUASH! Basically, poke holes in the squash, enough to let the moisture escape without EXPLODING the sqaush. I used a pairing knife and made sure my ten or so pokes were deep enough to pierce the skin and pulp. About 5 minutes a pound, I cooked my three pound squash in three five minute intervals, checking the skin for overall softness.
THE VEGGIES ARE DONE! While they are cooking, I am putting everything else together for the FINAL PUSH! After I pull out the veggies I cook both the Meatloaf and Pork at the same time. I cooked both items for 30 minutes.
Pork Roast - This was about a 2 lb piece. I seasoned it with Garlic Powder, Onion Powder, Ground Ginger, Black Pepper, Thyme leaves and Ground Sage. Season to tase, about 1/2 tsp of everything.
Place 1 sliced onion in a pan and put the roast on top of it. Roast uncovered, in the oven.
MEATLOAF - 1lb Ground Turkey, 1lb Ground pork, 2 celery stalks diced, 1 small green pepper diced, 1 small onion diced or 2-3 shallots diced(that's what I used), 1 clove Garlic smashed and diced, 1T Rosemary, 1T parsley, 1 1/2 tsp black pepper, 1 egg. Mix everything together, the egg is the only thing I used as a binder and it seemed to work. Place in a loaf pan, roast uncovered. After about 25 minutes I put a mixture of Cranberry sauce and Low-sodium Ketchup (1 small can jellied cranberry sauce and about 1T ketchup) on the top and let it cook for about 5-10 more minutes.
OKAY TIME FOR ME TO GO THIS WEEK, ONE LAST TIP FOR THE ROASTED MEATS.
Let them cool and leave them uncut until you are ready to make a meal with some slices. This keeps the moisture and flavor intact, and prevents spoilage for a longer period of time.
Come back next week, and I'll give you the recipe for my AWESOME Paleo Spaghetti sauce, this batch ROCKED, and I think I stumbled across a GREAT FLAVORING TECHNIQUE FOR SAUCES AND STEWS. Plus I'll give you my Chicken salad recipe, pretty simple.
UNTIL THEN, GOOD LUCK ON YOUR CHOICES! EAT WELL, STAY HAPPY!
Let's face it, in this modern time we are busier than ever, and with modified work schedules, extracurricular activities and the ever changing concept of "Family Time"; one of the biggest obstacles I see in sticking to a diet is finding the time to put the proper foods together for a duration that we can just GRAB OUT OF OUR 'FRIDGE and Seize the Day at hand. So, I planned a cooking exercise on a day-off and prepared great stuff that will cover the majority of MY seven-day, twelve hour shift schedule.
A couple of things -
First - If you think that you just can't eat leftovers, this concept is not for you,so that will have to change, or hopefully you'll have the time to buy, prepare foods and eat right at every meal, every day.
Second - Most cooked items will last in the fridge for a week or can be frozen after preparation. Freezing stuff like Chili, Sauces, Soups can keep them for up to three months if you have gone Overboard on the amount you have made. For smoothies I keep frozen berries. Some things I do buy fresh, either the day before or the day of comsumption. Items like raw spinach, Arugula, Bananas, any fresh green salad fixin'. I always have carrots and celery (no nutritive value, but tastes GREAT with almond butter) and apples/oranges on hand, and Broccoli seems to hold up well for about a week in my 'fridge.
Third - BE CREATIVE! I have a slow-cooker and a pressure cooker, a George(grill), and a Rottiserie as my kitchen gadgets. Many folks have a slow cooker and the "George" seems to be in every household. If not, DON'T FRET, we have ways of making you cook... Also, for this exercise I bought a Rottiserie Chicken from my local grocer; cheating? Not so sure of that...
So, this is what I made in about three-and-a-half hours;
- Pepper, Onion and Turkey Sausage Frittata
- Pot Roast with carrots, celery and onions (Pressure-Cooker)
- MEATLOAF
- Roast pork tenderloin
- The Best BAD-A$# "Sunday Gravy" (AKA paleo spaghetti sauce) I have ever made!
- Roasted Root vegetables
- Roasted Brussells Sprouts
- Baked Sweet Potatoes
- Baked Acorn Squash
- Spaghetti Squash, Microwaved!
- Cranberry Walnut Chicken salad
That is a TON of food! I have two more folks in my house that are trying to eat well, so this amount is not just for me. I actually believe that if you were to make this much food and portioned it up/froze it, some of it could last up to a month!
And this is how it went:
Pot Roast - Pressure-cooked at 15psi for 90 minutes - 3lb Chuck Roast,
4 carrots chopped how you like them
3 stalks celery chopped into 2 inch chunks
1 onion chopped into chunks
1-1/2 cups water (if you have salt-free broth use that)
1T ground black pepper
1tsp ground ginger
1T garlic powder
1T Rosemary
1 bay leaf
Rub the meat with the spices/herbs, throw everything into your cooking unit, let it go!
(NOTE-If you're going to SLOW-COOK the pot roast, it will take 6-7 hours, so get your crock-pot going early)
PREHEAT THE OVEN TO 350 DEGREES.
Frittata first! 1 Onion diced, 1 Green Pepper diced, 1 lb Turkey Sausage, 12 eggs, black pepper to taste, 1 to 2 T thyme leaves.
Mix everything in a non-stick baking pan, (I used a 8x11 brownie pan), or lightly greased pan with coconut oil/canola.
Bake until the eggs are set, about 30 minutes. I'll probably eat this for four of the seven days, with a protein shake or smoothie mix in on the other days. If I get bored I can always fry up some eggs pretty quickly.
WHILE THAT'S COOKING, PREP YOUR VEGGIES! When the eggs were done, I put ALL THE VEGGIES into the oven, on two racks and cooked them for 45 minutes!
Roasted Root Veggies - Carrots, Parsnips, Turnips, Onions. I used a 1 lb pack of carrots washed NOT PEELED!, 1 Package of Parsnips washed(Kind of like "White Carrots" in texture), 3-4 Turnips peeled, 1 large onion, 1-2 cloves garlic smashed and diced fine.
Chop the veggies into whatever size you like, I did 1 inch chops on the carrots, about 1/2 inch chops on the parsnips, quartered and about 1/4 inch chops on the turnips, quartered and about 1/4 inch chops on the onion. Sprinkled and coat lightly with Olive oil, Black pepper to taste, The herb of your choice(I used Rosemary and Thyme, about 1tsp of each). Roast in an open pan, stir once during the cooking process.
-Roasted Brussels Sprouts - for me, Roasted whole with light Olive oil drizzle and pepper only. The slight browning of the outside leaves gives a smoky quality that I just love. you can put these in the same pan as the Root Veggies listed above, just put them at one end of the pan if you care about them being separated.
Baked sweet potatoes - EASY! wash them, wrap them in foil, put in the oven.
Baked Acorn Squash - Slice the squash in half, remove the seeds. (For the CONSUMMATE Hunter-Gatherer, you can roast the seeds for snacks - see my earlier BLOG on pumpkins for that tip.)
Poke a few fork holes into the squash meat, add about 1tsp honey, some black pepper, and a DASH of nutmeg. Cover with foil, cook so the squash meat is facing up so the liquids won't run into your oven.
(Nutmeg is VERY PUNGENT, so be sparing in its use!)
Spaghetti Squash - MICROWAVED ACCORDING TO DIRECTIONS ON THE SQUASH! Basically, poke holes in the squash, enough to let the moisture escape without EXPLODING the sqaush. I used a pairing knife and made sure my ten or so pokes were deep enough to pierce the skin and pulp. About 5 minutes a pound, I cooked my three pound squash in three five minute intervals, checking the skin for overall softness.
THE VEGGIES ARE DONE! While they are cooking, I am putting everything else together for the FINAL PUSH! After I pull out the veggies I cook both the Meatloaf and Pork at the same time. I cooked both items for 30 minutes.
Pork Roast - This was about a 2 lb piece. I seasoned it with Garlic Powder, Onion Powder, Ground Ginger, Black Pepper, Thyme leaves and Ground Sage. Season to tase, about 1/2 tsp of everything.
Place 1 sliced onion in a pan and put the roast on top of it. Roast uncovered, in the oven.
MEATLOAF - 1lb Ground Turkey, 1lb Ground pork, 2 celery stalks diced, 1 small green pepper diced, 1 small onion diced or 2-3 shallots diced(that's what I used), 1 clove Garlic smashed and diced, 1T Rosemary, 1T parsley, 1 1/2 tsp black pepper, 1 egg. Mix everything together, the egg is the only thing I used as a binder and it seemed to work. Place in a loaf pan, roast uncovered. After about 25 minutes I put a mixture of Cranberry sauce and Low-sodium Ketchup (1 small can jellied cranberry sauce and about 1T ketchup) on the top and let it cook for about 5-10 more minutes.
OKAY TIME FOR ME TO GO THIS WEEK, ONE LAST TIP FOR THE ROASTED MEATS.
Let them cool and leave them uncut until you are ready to make a meal with some slices. This keeps the moisture and flavor intact, and prevents spoilage for a longer period of time.
Come back next week, and I'll give you the recipe for my AWESOME Paleo Spaghetti sauce, this batch ROCKED, and I think I stumbled across a GREAT FLAVORING TECHNIQUE FOR SAUCES AND STEWS. Plus I'll give you my Chicken salad recipe, pretty simple.
UNTIL THEN, GOOD LUCK ON YOUR CHOICES! EAT WELL, STAY HAPPY!
Sunday, January 1, 2012
AND SO IT BEGINS - AGAIN!!!
Hello again, and welcome back to my B-LOG! The folks at CrossFit Seven Cities have begun another journey toward PERFORMANCE EXCELLENCE, and I just happen to have some good sources for research available and there are some great recipes to be found that will help you on your quest for "PALEO" Dietary success. For you first-time visitors to the blog site, there are many informational entries from earlier posts, just scroll down and you'll find some AWESOME tips and recipes!
For all you returning people, THANKS FOR COMING BACK!!!! My aim is to post something twice a week, but if ANYONE has a question or concern please comment on this blog or e-mail me at
clanestes61@gmail.com .
GOOD LUCK ON YOUR JOURNEY!
First off, the most important concept you can keep in your mind is that the Paleo Diet is not a "DIET", where you go on it for a few weeks, lose some pounds, and then go back to the old bad habits.
The Paleo concept should be a LIFESTYLE CHANGE, where you consider what you are eating at every meal, and strive to make it a permanent, or good, habit.
Second - PALEO RECIPES CAN BE DELICIOUS! If you incorporate some simple flavoring methods, every meal will "Restaurant Good". If you think about it you are EATING CLEAN, SO YOU CAN BURN CLEAN ENERGY.
Third - If you slip a little during your challenge, BE HONEST WITH YOURSELF! It is easy to get back on track, and you may have to adapt the foods slightly based on what is available, and what you can afford. Let's face it; Grass fed/Grass Finished Organic beef from the Shenandoah Mts. or Nebraska Plains can be pricey, but you can settle for Grass fed/Corn finished LEAN cuts from your local butcher and still have money left for fresh veggies and organic products. It can be balanced, and as you go through you will get a better idea of what fits best for you while still staying within Paleo Standards.
Okay, let's cover some good resources to assist in research. These are JUST A COUPLE OF SITES to check out; there are many more that you will find and maybe like even more. I also have two Authors who provide great insight and understanding of the Paleo Concept. They are able to break down the Paradigms that have pervaded our dietary thoughts since the Industrial Revolution(For you kids, that was a LONG TIME AGO!):
http://robbwolf.com/ - Author of "The Paleo Solution". This site is further reaching than the LANDMARK BOOK, and you can get more stuff from him on his site.
http://thepaleodiet.com/ - Author Loren Cordain's site. Mr. Cordain has been a Major Influence in furthering scientific interest in the Paleo Diet.
http://en.wikipedia.org/wiki/Paleolithic_diet - Gives accurate data on the concept of the Paleolithic diet, with historical facts, more great resources and covers the "Pros and Cons". Start here!
http://paleodietlifestyle.com/ - This site is provided by Sebastien Noel, a major Paleo proponent, with good free recipes and tips for successful eating.
http://nerdheaven.dk/~jevk/paleo_intro.php - I stumbled across this link and thought it provided good support points...
http://www.paleocookbook.com/ - This is a downloadable series, but has to be purchased. After you buy the first set of books, there are MANY other free books from this site that you can download, and discount offers on other books. I have purchased all these books and based some of my recipes on them.
OKAY! That is a lot of stuff to put on you for one day, so I will close for now. CHECK THE REST OF MY BLOGS, if you are looking to jump right in and get your hands going.
Thanks for reading my blog, I hope it provides some source of knowledge, LET ME KNOW!!!
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