Paleo...Just Do It

Bacon Wrapped Eggs

2011-10-23T18:01:00.000-04:00

Bacon Wrapped Eggs
Serves 4

Ingredients
1 package bacon
1 box of eggs
Shredded cheddar, crumbled goat cheese, or any cheese you like
Chopped herbs such as chives, dill, thyme

Directions
1. On medium heat, fry bacon on a skillet until slightly browned on each side, but still pliable - don't let them get crispy
2. Drain on paper towels and let cool
3. Preheat oven to 400
4. Line muffin cups (or ramekins) with bacon slices, making sure to cover the bottom too (tear off chunks of bacon to fill the bottom)
5. Crack an egg into each cup
6. Add cheese on top
7. Sprinkle with herbs, salt and freshly cracked pepper
8. Bake until set, approx 15 min
9. Carefully run a knife around each to loosen from the cup and remove

Honey Pecan Encrusted Chicken

2011-08-31T18:42:00.000-04:00

Honey Pecan Encrusted Chicken
Serves 4

Okay, this was just freaking DELICIOUS and the easiest meal ever!!!

Ingredients
1.5 to 2 lb boneless skinless chicken thighs
1/2 cup honey mustard
2 cups toasted pecans
Olive oil

Directions
First ready the nuts...
1. Toast about 2 cups of pecans in the toaster oven or regular oven, just for about 4-5 minutes to toast lightly to release some of their good flavor and natural oils
2. Crush up pecans using a food processor, food grinder, your hands, a mallet, etc. (I made sure about 3/4 of the pecans were ground really really finely, almost like a flour or pecan meal, and then left about 1/4 of the pecans in larger chopped pieces to throw on top)
Then do everything else...
1. Preheat the oven to 400 degrees
2. Rub the chicken thighs with the honey mustard so that they are all coated well
3. Coat each chicken thigh with ground up pecans
4. Place on a non-stick baking sheet and drizzle with olive oil
5. Bake for approximately 20 minutes, or until the juices run clear (this may take 15 or it may take 25 depending on how thick the chicken is)

Sriracha Burgers with Guac and Caramelized Onions

2011-08-28T23:32:00.001-04:00

Sriracha Burgers with Guac and Caramelized Onions
Serves 3

These burgers are awesome! How can you go wrong with caramelized onions, guacamole, sriracha sauce, and beef?!?! Just a new twist on the good ole fashion burger. Enjoy!

Ingredients
2 tbsp butter
1 large onion, sliced thinly
1 small onion, diced finely
1 lb ground beef
2 tbsp Sriracha
2 tbsp coconut aminos
1 handful fresh cilantro leaves, chopped finely
3 cloves garlic, minced
1 tsp black pepper
1/2 to 1 cup guacamole (my all time favorite, if I don't feel like making my own, is Spicy Wholly Guacamole)

Directions
1. Preheat a grill, grill pan or cast iron frying pan over medium-high heat
2. Melt butter in a medium frying pan over medium-low. Add the sliced onions and cook for 18-20 minutes, until caramelized
3. While onions cook, combine the chopped onions, beef, sriracha, coconut aminos, cilantro and garlic. Use your hands to mix well and form into 3 equal-sized patties
4. Cook the burgers to desired doneness and serve a large scoop of guacamole and a few caramelized onions

Recipe and photo credit (Broke Ass Gourmet)

Blackened Scallops and Corvina

2011-08-09T12:32:00.000-04:00

Blackened Fish Recipes
Serves 1

Ingredients
6-8oz scallops or 6-8oz corvina (or any white fish filet)
1-2 TBSP extra virgin olive oil
1 TBSP of fresh chopped/minced garlic
2-4 TBSP blackening seasoning (I used Gourmet Warehouse of Hilton Head Blackening Spice, but you can make your own)

Directions
1. Heat a skillet to medium high heat with olive oil
2. While pan is heating up, cover the scallops or fish filet with blackening seasoning until completely coated on all sides
3. When pan in hot, add garlic and stir for 20 seconds
4. Then add the fish to pan and sear on each side for about 3 minutes or until a nice crisp color is achieved
5. Enjoy!

Bacon Wrapped Avocado Appetizer

2011-07-04T16:37:00.003-04:00

Bacon Wrapped Avocado (two ways)
Serves 2-4

Ingredients (for cheesy bacon wrapped avocado)
2 hass avocados, cut in half
4 slices bacon
Olive Oil
Goat cheese

Ingredients (for bacon wrapped avocado)
2 hass avocados, cut in quarters
8 slices bacon
Olive Oil

Directions (for cheesy bacon wrapped avocado)
1. Stuff avocado with cheese and wrap with bacon (secure with toothpick)
2. Drizzle with extra virgin olive oil
3. Place in 350 degree oven for 8-10 minutes (or broil until bacon crisps)

Directions (for bacon wrapped avocado)
1. Wrap each avocado quarter with one slice of bacon (secure with toothpick)
2. Drizzle with extra virgin olive oil
3. Place in 350 degree oven for 8-10 minutes (or broil until bacon crisps)

Thai Red Curry Lobster

2011-06-30T11:16:00.002-04:00

Thai Red Curry Lobster
Serves 2

Ingredients
¼ cup Thai Red Curry Paste
1 can coconut milk
1 pound cooked lobster meat
1 TBSP coconut oil
4 basil leaves
¼ cup kaffir lime leaves
1 eggplant, cubed
4 cups broccoli
2 cups cauliflower
1 can bamboo shoots
1 cup sliced carrots/carrot coins
1 TBSP crushed red pepper flakes
½ cup water

Directions
1. Get all vegetables chopped and ready, set aside
2. Heat coconut oil over medium-high heat in pan or wok
3. Add red curry paste and coconut milk and mix to combine
4. Add the lime leaves, and stir. Keep stirring whilst the contents simmer for a couple of minutes
5. Add all the vegetables and stir together
6. Add the water now, to stop the sauce reducing down to much
7. Allow to simmer to soften the vegetables for about 5 minutes
8. Add the cooked lobster meat and cook for another few minutes to get everything incorporated
9. Finally, add the basil leaves and red pepper flakes and cook for another 2 minutes to combine

Chocolate Chip Coconut Macaroons

2011-06-18T14:44:00.000-04:00

Chocolate Chip Coconut Macaroons
Makes approx 30 macaroons

Ingredients
6 egg whites
3 cups unsweetened shredded coconut
1/2 cup raw honey
1/4 teaspoon salt
1 tablespoon vanilla extract
1 teaspoon cinnamon
1/2 bag dark chocolate chips (optional)

Directions
1. In a mixing bowl whisk egg whites and salt until stiff
2. Fold in honey, vanilla, coconut, and cinnamon. Then add chocolate chips (if desired) and continue to fold in
3. Drop batter onto a parchment lined baking sheet, one rounded tablespoonful at a time (***Make sure that the parchment or baking sheet it greased with coconut oil, butter, or some kind of spray in order to ensure that they don't stick)
4. Pinch each macaroon at the top (like a kiss)
5. Bake at 350° for 10-15 minutes, until lightly browned (baking time will depend on size of macaroons...if you make 40 small ones, may only take 10 minutes, but the larger 20 will probably take at least 15 minutes)

Homemade Almond Butter (or any nut butter)

2011-06-17T13:09:00.002-04:00

Homemade Almond Butter
Makes 1.5 cups

Okay...this is honestly the easiest thing ever and it is WAY BETTER than any almond butter you can buy in a store. You can use any nut for this, almond, cashew, pecan, walnut, macadamia, or a combination. My favorite is a combination of pecan, cashew, and macadamia.

Here is the recipe for almond butter. You can made it raw or roasted.

Ingredients
2 cups raw almonds
Salt (optional)

Directions
1. Preheat oven to 350 degrees
2. Place almonds in one layer on baking sheet and roast for about 12 minutes. This time may vary depending on oven, so keep an eye on it between 8-15 minutes.
3. Place almonds in a food processor
4. The entire process takes about 12-15 minutes. You will have to scrape down the sides about every two minutes or so.

It starts out making almond meal, but just be patient because it will eventually turn into a paste. Just continue to process and scrape down the sides.

If you want raw nut butter, just don't roast the almonds at the beginning.

Feel free to add anything to this. Honey, vanilla, cocoa, cinnamon. Some of my favorites include adding a tablespoon of cocoa powder to make some chocolate almond butter or some honey and cinnamon to make some sweet cinnamon honey almond butter. The possibilities are endless!!

Crockpot Meatballs

2011-05-24T13:39:00.001-04:00

Crockpot Meatballs
Serves 4-6

Ingredients
1 pound ground beef
1/2 pound ground buffalo
1/2 pound ground pork
1/2 pound ground lamb
1/2 pound ground veal
(Mixture of 3-4 meats is best and totals 3 pounds - the choices are up to you - beef, buffalo, veal, lamb, pork, chicken, sausage, etc.)
2 eggs
1/2 sweet vidalia onion, chopped finely
4-5 cloves crushed/minced garlic
Seasonings of choice (I used about 1/4 tsp of each of the following - allspice, chili powder, garlic powder, onions powder, italian seasoning, and oregano - but you can use anything such as coriander, cumin, garlic powder, curry powder, onion powder, oregano, thyme, ground mustard, paprika, allspice, cinnamon, chili powder, salt, black pepper)
2 jars tomato sauce (feel free to make your own sauce from scratch, but one of my paleo favorites is Mario Batali's Arrabbiata Sauce)

Directions
1. Combine meat, egg, onion, garlic, and seasonings in bowl. Mix together well with hands and form into balls.
2. Bake for 10-15 minutes in a 350 degree oven, turning once, in order to make sure the meat doesn't fall apart when you put them in the crockpot
3. Pour one jar of tomato sauce in crockpot
4. Place meatballs in crockpot
5. Pour other jar of tomato sauce on top
6. Set crockpot to low and cook for 4 hours

Paleo Biscuits

2011-05-22T12:45:00.001-04:00

Paleo Biscuits
Makes 6 small or 4 large biscuits

Ingredients
3/4 cup flour (approx 1/2 cup coconut flour and 1/4 cup almond flour, or visa versa, or some mixture)
1/2 tsp salt
1 tsp baking powder
1.5 tbsp cold grass-fed butter (coconut oil is fine here too)
6 egg whites
a little coconut oil

Directions
1. Preheat oven to 400 degrees F. Grease up 6 cups of a muffin tin with coconut oil
2. Put coconut flour, almond flour, salt and baking powder in the bowl of a food processor. Add the butter and pulse until the butter is incorporated. The butter pieces should be about the size of peas
3. In a blender (or by hand if you’re feeling energetic), whiz the egg whites until they are frothy. Add them to the food processor and pulse a couple times until they’re incorporated. Don’t go crazy though, just pulse it a few times until just blended
4. Distribute the batter evenly into the 6 cups of your muffin tin. It should fill them about 3/4 full. Bake for 15-20 minutes until the tops are browned

I was craving a bagel with cream cheese and tomato, so I decided to try this out just for a little bite on the side. It's about a two biter, but it was still good (although not as good as a real new york/jewish deli bagel).

Spaghetti with Sausage Pumpkin Cream Sauce

2011-05-10T20:01:00.000-04:00

Spaghetti Squash with Ground Sausage and a Coconut Cream Pumpkin Sauce
Serves 2

OH MY GOD!! This was one of the best dishes I have made in a long time! Please try it and tell me what you think.

Ingredients
1 large spaghetti squash
1/2 to 1 pound sausage (either buy ground sausage, or links and remove sausage from casing)
1 can coconut milk
1 can pumpkin puree
1/2 to 1 cup chicken stock
1 sweet onion or 4 shallots, finely chopped
2 TBSP of minced garlic or 4 cloves garlic, minced
1 TBSP olive oil
Optional - salt, pepper, cinnamon, five spice, nutmeg, etc.

Directions
1. Halve, seed, and cook one large spaghetti squash (can do this by piercing holes in it, putting in microwave for about 10-15 minutes depending on size, cut in half, remove seeds, scrape with fork to make spaghetti strands)
2. Once you have made the spaghetti squash, set aside (but make sure you keep the shells and put the spaghetti back into them
3. Heat 1 TBSP olive oil in pan over medium heat
4. Add onion or shallots to pan
5. Once onions are almost done, add garlic and mix for about 30 seconds
6. Add sausage to pan, crumble, cook, and brown
7. Once sausage is browned, turn heat down to medium low
8. Add can of coconut milk and can of pumpkin puree (the chicken stock is used to make the sauce the consistency you want. If you want a thinner sauce, add more stock, if you want a thicker sauce, don't add as much)
9. Add any seasonings you want and stir to combine
10. Lower heat to low and let simmer for about 5 minutes
11. Add half the sausage pumpkin cream sauce to one of the halves of spaghetti squash and add the rest to the other half, and mix with spaghetti
12. Place squash halves in oven on broil and let brown for about 10 minutes
13. ENJOY!!!!!

Chinese Chicken Lettuce Wraps

2011-05-07T13:56:00.000-04:00

Chinese Chicken Lettuce Wraps
Serves 2-3

I have been majorly craving chinese food and lettuce wraps recently. Instead of going to PF Changs, I decided to make my own. And I'm very glad I did. These came out awesome!

Ingredients
1 pound ground chicken
2 cups chopped mushrooms
1 cup diced bamboo shoots
1 cup chopped onions
1 TBSP minced garlic (or about 4 cloves chopped/diced)
2 TBSP olive oil, separated
2 TBSP coconut aminos, separated
1 TBSP chinese five spice
1 head lettuce

Directions
1. Heat large saute pan to medium-high heat with 1 TBSP oil. Add mushrooms, bamboo shoots, onions, and garlic and saute.
2. After about 5 minutes, add 1 TBSP coconut aminos, stir, and cook for another 5 minutes.
3. Remove vegetables from pan and set aside.
4. Turn heat down to medium and add 1 TBSP olive oil and then ground chicken.
5. Cook chicken and make sure to break up into a mince.
6. Once chicken is cooked, add 1 TBSP coconut aminos, 1 TBSP chinese five spice, and cook for another 2-3 minutes.
7. Add vegetables back to chicken mixture and combine everything. Cooking for about another 2-3 minutes.
8. Remove from heat, fill lettuce leaves, and enjoy!

Paleo Sushi

2011-05-01T20:30:00.001-04:00

Paleo Sushi
Serves 1

Here are some different paleo sushi recipes. Enjoy :)

Recipe 1 - Tuna and Salmon Sashimi Roll

Ingredients
4-6 oz salmon and tuna sashimi
1/2 avocado, sliced
4 asparagus spears
Handful of lettuce
Handful sliced carrots
Few slices of red onion
Few slices raw ginger
2 nori sheets
*The ingredients are really up to you, but this is what I used on this particular night that I took pictures of it.

Directions
1. Lay everything in nori sheets on one side. Use some of the avocado slices to make a paste that will act as the glue to hold the roll together and spread it on the opposite end

2. Roll up tightly
3. Slice into equal pieces

Recipe 2 - Smoked Salmon Roll

Ingredients
4-6 oz cooked smoked salmon
4 asparagus spears
Handful of lettuce
Handful of shredded cabbage
Handful shredded sauerkraut
1/4 cup guacamole (I used the spicy wholly guacamole)
2 nori sheets

Directions
1. Lay everything (except guacamole) in nori sheets on one side. Use the guacamole to make a paste that will act as the glue to hold the roll together and spread it on the opposite end. Save some to use for dipping :)
2. Roll up tightly
3. Slice into equal pieces

Banana Coconut Pancakes

2011-04-25T21:34:00.000-04:00

Banana, Coconut, and Cinnamon Pancakes
Serves 1

Ingredients
2 whole eggs
2 egg whites
1 banana
2 TBSP coconut flour
1 TBSP coconut oil
3 TBSP coconut milk, separated
2 TBSP cinnamon, separated

Directions
1. Place eggs, egg whites, coconut flour, 1 TBSP of the ground cinnamon, and 1/3 of the banana into a blender and whip
2. Heat coconut oil in skillet over medium-high heat (You can either use a large skillet and make multiple small pancakes, which will be easier to flip, or you can use a medium sized skillet and make one large pancake)
3. Add mixture to hot pan, cover, and allow to cook until bubbling on top. Once bubbles form, it is ready to flip
4. Flip pancake and cook other side for a couple of minutes
5. Put pancake/s on plate, with rest of sliced banana, 1 TBSP of ground cinnamon, and 1-2 TBSP of the coconut milk
6. Place pancake in microwave to allow coconut milk to soak into pancake and bananas to soften
7. Remove from microwave and pour the rest of the coconut milk on top

Squash Hash

2011-04-23T20:12:00.000-04:00

Squash Hash
Serves 2

Ingredients
3 large green zucchini (julienned)
3 large yellow squash (julienned)
1 TBSP onion powder
1 TBSP garlic powder
1 TBSP olive oil

Directions
1. Use a julienne peeler to cut vegetables. If you do not have one of these, you can use a certain setting on your food processor, or just cut them julienne by hand.
2. Heat skillet with 1 TBSP olive oil over medium-high heat
3. Add vegetables once pan is hot
4. Cook until starting to brown, stirring occasionally to turn
5. Once browned, add the garlic and onion powder and mix. Cook for another 5-7 minutes, or until to desired crispness

Serving recommendations
1. Mix together in an egg scramble
2. Refry in a pan, make two to three piles, carve holes in the middle, and crack eggs inside to make eggs in a nest
3. Form into patties, bake in oven, and make hash browns/"potato" pancakes
4. I served this with some seared scallops! Delish.

You really can't go wrong any way you serve this.

Saucy Veggie Egg Muffins

2011-04-23T18:06:00.001-04:00

Saucy Vegetable Egg Muffins
Serves 3 (makes 12 muffins)

Ingredients
6 whole eggs
12 egg whites
2 cups chopped vegetables (i used a frozen bag mix of onions, peppers, mushrooms, broccoli, etc.)
3/4 cup sauce (Mario Batali Arrabiata Pasta Sauce)
1/2-3/4 cup almond flour
Olive Oil

Directions
1. Preheat oven to 450 degrees
2. In a blender, combine eggs, egg whites, and sauce
3. Brush olive oil in muffin tins so they do not stick
4. Pour equal amounts of mixture into each muffin tin
5. Add chopped veggies to each muffin tin
6. Top each muffin with about 1/2 to 1 TBSP almond flour (gives it a nice crispy top)
7. Bake until done (approximately 30 minutes)

Creamy Coconut Beef, Broccoli, and Baby Scallop Skillet

2011-04-17T15:06:00.000-04:00

Creamy Coconut Beef, Broccoli, and Baby Scallop Skillet
Serves 3

Ingredients
1/2 pound ground beef (or gound sausage)
1/2 pound baby scallops
2 bags EatSmart Broccoli (or 1.5 pound broccoli florets)
1 can (full fat) coconut milk
1-2 TBSP garlic powder
1-2 TBSP onion powder
2 TBSP olive oil

Directions
1. Place broccoli in microwave to steam. Set aside when done.
2. Heat large skillet to medium heat with 1 TBSP olive oil. Add ground meat and cook until halfway done.
3. Add 1 more TBSP olive oil, scallops, broccoli, and spices to skillet. Mix well to combine. Cook for about 3 minutes, stirring often.
4. Add 1 can coconut milk, stir to combine.
5. Cover skillet and turn off heat (leaving skillet on the same hot burner, but with heat off and top on).
6. Let steam/cook for another 5 minutes.
7. Remove cover, stir, serve, and enjoy!

Creamy Cabbage and Double Smoked Bacon Soup

2011-04-13T10:24:00.000-04:00

Creamy Cabbage and Double Smoked Bacon Soup
Serves 3

Ingredients
1 TBSP olive oil
1/2 pound Italian sausage (casing removed)
1/2 pound double smoked bacon (cut into small pieces)
1 cup onion (diced)
1/2 cup carrot (diced)
1/2 cup celery (diced)
4 cloves garlic (chopped)
4 cups chicken stock
1/2 small head cabbage (thinly sliced)
1 teaspoon oregano
1 bay leaf
salt and pepper to taste
1/4 cup coconut milk (full fat - or use heavy cream if you do dairy)
grainy mustard (optional)

Directions
1. Heat the oil in a large sauce pan over medium-high heat.
2. Add the sausage and cook until cooked, about 7-10 minutes, breaking it up as you. Set aside.
3. Add the chopped bacon to the same pan and cook until the fat renders, about 7-10 minutes. Set aside.
4. Add the onion, celery and carrot and saute in the bacon grease until tender, about 7-10 minutes.
5. Add the garlic and saute until fragrant, about 1-2 minutes.
6. Add the chicken stock, sausage, bacon, cabbage, oregano and bay leaf and bring to a boil.
7. Reduce the heat and simmer until the cabbage is tender, about 20-30 minutes.
8. Season with salt and pepper, mix in the coconut milk remove from heat.
Optional - Serve garnished with grainy mustard.

(Photo from and Recipe inspired by Closet Cooking)

Panang Curry Beef

2011-04-04T20:22:00.000-04:00

Ground Beef Panang Curry
Serves 2-3

Ingredients
1 pound ground beef
1 package Panang Curry Paste (A Taste of Thai Panang Curry Paste) - can also make this with the red curry paste, but this is a new good flavor to try in place of the traditional red curry
1 (14 oz) can coconut milk (Thai Kitchen Coconut Milk)
1 TBSP olive oil

Directions
1. Heat 1 TBSP olive oil in large skillet over medium-high heat
2. Add meat and begin to brown
3. After meat starts to brown, reduce heat to medium and add whole can of coconut milk and whole package of Curry Paste
4. Stir well to combine curry paste throughout the coconut milk and ground beef
5. Serve and enjoy (try this over spaghetti squash or cauliflower fried rice

Sausage Stuffed Peppers

2011-03-29T20:42:00.000-04:00

Sausage Stuffed Peppers
Serves 4

Ingredients
4 bell peppers (colors of your choice - just make sure to get the extra large ones with a good base so they can stand on their own without tipping over)
1.5 pounds sausage (we all know I like it spicy, so I got for hot Italian chicken sausage)
4 cups broccoli, steamed/cooked and then chopped (I buy the Eat Smart microwave bags of broccoli so they steam in the bag for 4-5 minutes...super easy)
2 large onions, sliced or large dice (one red onion and one sweet yellow onion)
3 cups (spicy) tomato sauce (again, I use Mario Batali Arrabiata Sauce) - this is about 1 bottle of sauce
2 TBSP extra virgin olive oil, separated
Optional - any other veggies you want to stuff in there (e.g. chopped peppers, celery, mushrooms)

Directions
1. Set oven to 400
2. Place sausage in baking dish, pour 1 TBSP olive oil on top, bake for 20 minutes, or until done

While the sausage is cooking, prepare everything else...

3. Cut the tops off of the bell peppers and set aside

4. Cook broccoli, chop, and set aside
5. Saute onions in 1 TBSP of olive oil in pan on medium-high heat just enough to soften and start to caramelize

By this time, the sausage should be done...

6. Slice/dice up sausage into bite size pieces.
7. Add sausage, broccoli, and sauce to onions in saute pan and mix
8. Start stuffing the peppers with the mixture when everything is cooked to your liking

9. Place stuffed peppers in oven on BROIL for about 15-20 minutes or until done. I like them cooked really well done, but this is up to you. Also, keep an eye on your oven because every oven is different.

Paleo, Just Do It BLOG REVIEW!!!

2011-03-29T09:52:00.000-04:00

I was emailed by a health and fitness blog called Be Active, which features working out, health tips, fitness tips, and paleo dieting, to include me in one of their reviews. Here is the link to the article.

Paleo, Just Do It Blog Review

Green Chili Turkey/Chicken Burgers

2011-03-13T16:40:00.000-04:00

Spicy Green Chili Turkey/Chicken Burgers
Serves 4

Ingredients
1 lb ground turkey
1/2 lb ground chicken
2 (4oz) cans diced green chilis
1/2 to 1 onion finely chopped/diced
1/2 TBSP chili powder
1 tsp sea salt
1 TBSP olive oil

Directions
1. Mix all ingredients in large bowl (except oil)
2. Form into 4 patties
3. Heat olive oil in skillet over medium-high heat
4. Cook in skillet until done (or cook on grill)
5. Serve with a heaping pile of guacamole

Bacon Crab Cakes

2011-03-02T13:15:00.001-05:00

Bacon Crab Cakes

Serves 2

Ingredients

3/4 pound crab meat

2-3 slices cooked and chopped/diced bacon

1 egg

1/4 cup almond meal

2 TBSP olive oil

1 cup chopped onions/scallions (or any other chopped veggies you want to put in)1 TBSP Dijon mustard

Optional - dill, lemon juice, etc.

Directions
1. Cook bacon, chop, and set aside
2. Heat 2 TBSP olive oil in pan over medium-high heat
3. Combine all ingredients in a bowl (mix with hands!)
4. Form into 6-8 patties and place in pan
5. Cook on each side for about 6-8 minutes, or until strong enough to flip (careful when flipping – place spatula underneath crab cake and place your hand on the top to flip each on to ensure that the mixture does not break)

Pesto Garlic Shrimp

2011-02-28T13:33:00.005-05:00

Pesto Garlic Shrimp
Serves 2

Ingredients
1 pound raw shrimp
2 TBSP olive oil
2 TBSP chopped roasted garlic – I used spice world brand garlic – you can also make your own by following the recipe at the bottom of this post
Juice of one lemon
3-4 TBSP pesto (can make your own, but I LOVE Butoni Basil Pesto)

Directions
1. Heat skillet to HIGH heat and add 2 TBSP of extra virgin olive oil
2. Once oil is hot, add roasted garlic and lemon juice (be careful because oil may splatter since it will be extremely hot) – you want it very hot so garlic should cook almost immediately
3. After about 30 seconds to 1 minute, add shrimp and allow to sear on each side for 4-5 minutes. This will form a dark brown/golden crust on each side
4. Turn heat off
5. Add pesto to shrimp and mix to coat all shrimp

How to make fresh, homemade roasted garlic:

1 whole head/bulb of garlic
1 TBSP extra-virgin olive oil

1. Preheat oven to 375 degrees F
2. Peel away the outer layers of skin of the garlic bulb, leaving the skins of the individual cloves intact; leave garlic bulb whole. Using a sharp knife, slice 1/4-inch off of the pointed end of the garlic bulbs, exposing the individual cloves of garlic
3. Put the garlic head in a small ovenproof dish. Pour 1/2 TBSP olive oil over the top of bulb and let it sink in between the cloves. Wait 2 minutes and then repeat with another 1/2 TBSP olive oil over garlic bulb
4. Place on a baking sheet and wrap with aluminum foil. Bake approximately 45 to 60 minutes or until cloves are browned at the exposed end and soft throughout. Remove from oven
5. Allow the roasted garlic to cool enough so you can touch it without burning yourself. Use a small knife cut the skin slightly around each clove. Use a cocktail fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins
6. Chop garlic

Roasted Garlic Shrimp

2011-02-22T21:21:00.003-05:00

Roasted Garlic Shrimp (served with diced sweet potatoes)
Serves 2

Ingredients
1 pound raw shrimp
2 TBSP olive oil
2 TBSP chopped roasted garlic – I used spice world brand garlic – you can also make your own by following the recipe at the bottom of this post
Juice of one lemon

Directions
1. Heat skillet to HIGH heat and add 2 TBSP of extra virgin olive oil
2. Once oil is hot, add roasted garlic and lemon juice (be careful because oil may splatter since it will be extremely hot) – you want it very hot so garlic should cook almost immediately
3. After about 30 seconds to 1 minute, add shrimp and allow to sear on each side for 4-5 minutes. This will form a dark brown/golden crust on each side

How to make fresh, homemade roasted garlic:

1 whole head/bulb of garlic
1 TBSP extra-virgin olive oil

1. Preheat oven to 375 degrees F
2. Peel away the outer layers of skin of the garlic bulb, leaving the skins of the individual cloves intact; leave garlic bulb whole. Using a sharp knife, slice 1/4-inch off of the pointed end of the garlic bulbs, exposing the individual cloves of garlic
3. Put the garlic head in a small ovenproof dish. Pour 1/2 TBSP olive oil over the top of bulb and let it sink in between the cloves. Wait 2 minutes and then repeat with another 1/2 TBSP olive oil over garlic bulb
4. Place on a baking sheet and wrap with aluminum foil. Bake approximately 45 to 60 minutes or until cloves are browned at the exposed end and soft throughout. Remove from oven
5. Allow the roasted garlic to cool enough so you can touch it without burning yourself. Use a small knife cut the skin slightly around each clove. Use a cocktail fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins
6. Chop garlic

Bangin Meatball and Sauce Recipe

2011-02-14T14:52:00.002-05:00

AMAZING Meatballs and Sauce
Serves 6

The last and only meatball and sauce recipe you will ever need!!!

Ingredients
1 pound ground chicken (use Murray's ground chicken burgers if you can)
1 pound ground beef
1 pound ground pork
1 egg
1/4 cup almond meal
1 tsp garlic powder
1 tsp onion powder
1 tsp red pepper flakes (optional)
3 cans Muir Glen Tomato Basil Soup (you can also make your own, or use my recipe, but this is for those of us who need something quick!)
1 can full fat coconut milk (regular, not lite)
1 TBSP olive oil

Directions
1. Combine chicken, beef, pork, egg, almond meal, garlic powder, onion powder, and red pepper flakes (optional) and shape into meatballs. Should make about 40 small-medium sized meatballs.
2. Place meatballs on a baking sheet and cook for 15 minutes at 350 degrees.
3. Heat 1 TBSP oil in large saucepan or pot on medium-high heat.
4. Add 3 cans of soup and 1 can of coconut milk and heat to a low simmer. Reduce heat to medium-low to allow to continue to simmer.
5. Remove meatballs from the oven and add to the sauce. Cover and allow to simmer for another 30 minutes in the sauce.

Bangin Meatball and Sauce Recipe

Banana Pumpkin Pecan Muffins

2011-02-11T20:58:00.002-05:00

Banana Pumpkin Pecan Muffins
Makes 12 muffins

Ingredients
3 cups almond meal/flour
3 very ripe bananas
1 cup canned pumpkin - plain pumpkin, not pumpkin pie filling
3 eggs
1/3 cup egg whites or approx 3 egg whites
1 cup chopped pecans
1 tsp baking powder
1 tsp baking soda
1 tsp vanilla extract
2 TBSP ground cinnamon
Coconut oil (to grease muffin tins)
1 large scoop Protein Powder (optional) - best is cookies and cream in my opinion

Directions
1. Preheat oven to 350
2. Combine dry ingredients in large bowl (almond meal, baking powder, baking soda, cinnamon, protein powder) and mix to combine
3. Combine bananas, eggs, pumpkin, and vanilla extract in a blender (easier than mashing manually)
4. Add dry and wet ingredients and stir well to combine (either with a spoon or using blender if you are lazy)
5. Rub coconut oil in muffin tins
6. Add mixture to muffin tins
7. Top with chopped pecans
8. Bake at 350 for 20-25 minutes

These will go quickly, but you can refrigerate or freeze them. I like them best after heating them in the microwave for about 30 seconds or toasting them in the toaster for 4 minutes to make them nice and golden brown!

The protein powder is a great addition to this recipe if you want to use these as pre or post workout snacks! I also just like the protein powder for the extra flavor.

Paleo Product Review - Raw Crunch

2011-02-10T14:54:00.001-05:00

Raw Crunch Bars

Do you ever find yourself running out the door, needing to grab something to eat, but don't have time to put anything together? Well I have found the perfect solution. Raw Crunch Bars!

Raw Crunch bars are made from all natural ingredients, and are dehydrated rather than cooked to maintain all nutrients, enzymes, and antioxidants. There are no added fillers, supplements, flavorings, colors, or preservatives.

Here are the ingredients for all 4 flavors of bars...
Organic Sesame Seeds, Organic Sunflower Seeds, Organic Pumpkin Seeds, Organic Cashews, Organic Flaxseeds, Organic Pecans, Raw Honey, Organic Macadamia Nuts, Celtic Sea Salt (either organic goji berries, organic blueberries, organic cranberries, or organic dark chocolate depending on which flavor bar you buy)

I came home to a box of these bars, immediately ripped open a blueberry package, and could not stop. I had to try one of each flavor! They were so satisfying and delicious. The perfect little on the go snack. So whether you are looking for something to satisfy that sweet tooth or that salt craving, these bars will definitely not let you down.

Go check them out here and don't even think twice about not ordering them. They are definitely worth it! A great alternative to the boring, everyday trail mix! Use the coupon code BLOG1 thru the month of February

Bacon Braised Brussel Sprouts

2011-02-08T21:15:00.001-05:00

Bacon Braised Brussel Sprouts
Serves 2

Ingredients
1 lb brussel sprouts
2 TBSP olive oil
4 slices bacon
3-4 cloves garlic, chopped

Directions
1. Set oven to 425
2. Microwave brussel sprouts in a little bit of water for 4-5 minutes to soften a bit
3. Put brussel sprouts in a glass baking dish and combine/mix with olive oil and garlic
4. Bake for 30 minutes, stirring occasionally
5. Remove from oven and add bacon to baking dish
6. Cook for another 10 minutes and then remove and allow to cool
7. When it cools, chop bacon and then mix in with brussel sprouts

Chopped Liver

2011-02-06T12:46:00.002-05:00

Chopped Liver
Serves 3-4 as meal (serves 6 as appetizer)

Ingredients
1 pound calves liver (can use calf liver or chicken liver), sliced/cut in pieces
2 TBSP olive oil, separated
2 yellow onions, chopped
3 hard boiled eggs

Directions
1. Chop up hard boiled eggs. Can do this by hand or pulse with a food processor (don't turn it into a paste, you just want a rough chop). Set eggs aside.
2. Heat 1 TBSP of oil in saucepan over medium-high heat. Add chopped onions and cook until caramelized.
3. Turn heat down to medium. Add 1 more TBSP of oil to pan. Add liver and cook until no longer pink. This cooks very quickly (approx 7 minutes).
4. Remove liver and onions from pan and set aside to cool for about 10 minutes.
5. Place liver and onions into food processor and pulse until it is chopped to your liking.
6. Add eggs to food processor with liver and onions and pulse a couple more times until combined.

I served this with some roasted eggplant and onions (1 eggplant, 1 red onion, 1 yellow onion, 2 TBSP olive oil, chopped garlic - roast on 425 for about 45-60 minutes - serves 2)

Paleo Product Review - JustFruit Bars

2011-02-05T16:14:00.004-05:00

Paleo Product Review
Gorge Delights: JUST FRUIT BARS

Wondering what to eat post wod? Gorge Delights JustFruit Bars are a great option to replenish those glycogen stores after any type of workout. Easy, portable, and delicious. They come in a variety of flavors to satisfy any palate. From Apple Cherry to Pear Blueberry to Apple Raspberry to Pear Strawberry, these bars are a great option for people of all ages, even those picky eaters. Not only are they a great carbohydrate option for after a workout, but they are a great on the go snack for any time of the day. They also will satisfy that sweet tooth without having to worry about eating something unhealthy and filled with junk.

Made from 100% fruit, and contain no additives, preservatives or added sugar.
Gluten Free, Wheat Free, Nut Free, Dairy Free = 100% PALEO!!!

Give them a try! You won't be disappointed!

Pork Bolognese Sauce

2011-02-04T21:08:00.001-05:00

Pork Bolognese Sauce
Serves 4

Ingredients
1 pound ground pork
1/2 pound ground beef
2 cups tomato basil sauce (either premade or homemade)
1/2 cup coconut milk (full fat, not lite)
2 large onion, chopped
2 large tomato, chopped
1 TBSP olive oil
3 cloves garlic, chopped

Directions
1. Heat oil in large skillet over medium-high heat
2. Add onions and cook for about 7 minutes to begin to caramelize
3. Reduce heat to medium
4. Add pork, beef and garlic and cook for about 5 minutes or until meat is browned
5. Add tomatoes, tomato sauce, and coconut milk
6. Stir and reduce heat to low
7. Cover and let simmer for 20 minutes, stirring occasionally
Enjoy with some paleo pasta, veggies, spaghetti squash, kelp noodles, etc.

Twice Baked Tuna Stuffed Sweet Potatoes

2011-02-03T21:06:00.005-05:00

Twice Baked Sweet Potatoes Stuffed with Broccoli and Tuna
Serves 1

Ingredients
Premade tuna salad (6 oz tuna with your favorite mayo or paleo mayo if you are super strict) - (if you live in the South Florida area try the tuna salad from Marian's Bagel Host if you want something incredible that will make this recipe really bangin!)
1 sweet potato
2-3 cups cooked broccoli

Directions
1. Cook sweet potato either in oven or microwave
2. Cut sweet potato in half and mash insides with a fork
You can do this two ways...
Either
3. Add a layer of steamed broccoli
4. Add 3 oz of tuna to each half
5. Add another layer of broccoli on top
6. Broil (500 degrees) in oven for approximately 5-7 minutes or until browned on top
OR
3. Mix/mash insides of sweet potato in a bowl with tuna and broccoli
4. Add tuna, broccoli, and sweet potato mixture back to skin of potato
5. Broil (500 degrees) in oven for approximately 5-7 minutes or until browned on top

I also made some stuffed mushrooms with tuna and tomato which came out great too...but the potatoes blew these out of the water. The trick is to make or buy a really really delicious tuna salad!!! If you live in the South Florida area, by far the best tuna is from Marian's Bagel Host (that's what I used). AMAZING!!

One Sauce, Two Recipes

2011-02-01T14:33:00.002-05:00

BBQ Pulled Pork and BBQ Broiled Salmon

Recipe for Crockpot BBQ Pulled Pork
Serves 4

Ingredients
4 lb pork shoulder/butt (can use any kind of pork, but shoulder is best)
*1 pot of BBQ sauce, separated (2/3 of pot and 1/3 of pot)
1 large sweet vidalia onion, chopped
Dash of cayenne, cumin, and/or cinnamon (optional)

Directions
1. Coat crockpot with olive oil to prevent sticking
2. Place pork into crockpot with 2/3 of the pot of BBQ sauce (and seasonings if desired) and cook on low for 8 hours
3. Remove bone and shred pork
4. Dump chopped onions and 1/3 of the pot of BBQ sauce into the crockpot and mix well with pork
5. Cook on high for 1 more hour, mixing 30 minutes through
*Note - use as much or as little sauce as needed...especially if you want to save for other recipes :)

Recipe for BBQ Broiled Salmon
Serves 1 (adjust per amount of people cooking for)

Ingredients
6-8 oz salmon filet
1 cup BBQ sauce, separated (1/2 cup, 1/4 cup, 1/4 cup)

Directions
1. Preheat oven to broil (500 degrees)
2. Place salmon on broiling pan or sturdy baking sheet covered with aluminum foil
3. Pour 1/2 cup of sauce over top and place in oven for about 6-7 minutes
4. Remove from oven and pour another 1/4 cup of sauce over salmon
5. Cook until done, approximately another 3-4 minutes (times will vary depending on size and cut of fish, so make sure you watch closely because food cooks fast in the broiler)
6. Remove fish when cooked through and pour remaining 1/4 cup sauce over top of fish and anything else you decide to serve with this dish. You can never have too much sauce!

BBQ Sauce

2011-01-29T18:51:00.001-05:00

Barbecue Sauce

Ingredients
12 oz (or 2 six oz) cans of tomato paste
2.5 cups beef stock
6 cloves garlic, chopped
1 large onion, chopped
1/4 cup dijon mustard
1/4 cup apple cider vinegar
2 TBSP extra virgin olive oil
4 TBSP chili powder

Directions
1. Combine all ingredients in a pot over stove on medium heat, stirring occasionally
2. Once it reaches a boil, reduce heat to low and cover to let simmer
3. Allow to simmer for 45 minutes, stirring occasionally

Pesto Seared Scallops

2011-01-28T11:25:00.000-05:00

Seared Scallops covered in Pesto
Serves 2

Here is a recipe for a quick and easy, but amazingly delicious 5 minute dinner for those of you primal eaters.

Ingredients
3/4 to 1 lb scallops
1 TBSP olive oil
3-4 TBSP pesto (can make your own, but I LOVE Butoni Basil Pesto)

Directions
1. Heat skillet to medium-high heat
2. Add olive oil to pan
3. Sear scallops on each side for about 2-4 minutes
4. Add pesto to pan and mix around to cover scallops and heat through
5. Serve and enjoy!

Oven Roasted Vegetables...Take 2

2011-01-27T20:47:00.001-05:00

Oven Roasted Veggies

I love roasting vegetables. I decided to just tweak my recipe from last time a little bit.

Ingredients
1 pound eggplant, cubed
1 pound zucchini, cubed
3 red bell peppers, large chop/wedges
1 sweet onion, large chop/wedges
1 red onion, large chop/wedges
1 TBSP vinegar
1 TBSP stock (chicken or vegetable)
2 TBSP olive oil
1 TBSP lemon juice
4 cloves garlic, minced
Oregano
Rosemary

Directions
1. Preheat oven to 450
2. Chop vegetables
3. Add all ingredients to large baking dish and mix to combine
4. Roast in oven for 45-60 minutes or until desired texture is reached. Make sure you stir/mix the vegetables every 15 minutes to combine ingredients and ensure even cooking

Green Eggs and Ham...aka broccoli bacon and egg scramble

2011-01-21T13:15:00.004-05:00

Scrambled Eggs with Broccoli, Tomato Sauce, and Bacon
Serves 1

Ingredients
3-4 large eggs
1/2 cup tomato sauce (Mario Batali Arrabiata Pasta Sauce)
2 cups cooked/steamed broccoli, chopped or shredded to your liking
2-3 slices bacon (Applegate Sunday Bacon) - you can use any meat, sausage, ham, pepperoni, etc.
Handful of shredded cheese (Kraft Grated Parmesan, Romano, Asiago) - optional for primal
Olive Oil

Directions
1. Cook bacon in a little oil. When done, set aside. If you want the bacon inside your scramble, then chop/dice it up. Otherwise, leave it on the side to eat separately.
2. Add a little more oil to skillet. Cook broccoli for about 5 minutes on medium high heat to get a little crispy.
3. Add the beaten eggs to the skillet and combine with broccoli (add the bacon to this mix too if you want it in the scramble)
4. Scramble eggs.
5. Add tomato sauce (and cheese) and continue to cook until heated through. I like my eggs well done :)

Butter Chicken

2011-01-11T14:02:00.000-05:00

Butter Chicken aka Murg Makhani
Serves 4

Ingredients
4 TBSP butter, separated (2 tbsp and 2 tbsp) (pastured, grass-fed or ghee)
2 lbs boneless chicken thighs cut in chunks/cubes
2 tsp garam marsala
2 tsp paprika
2 tsp ground coriander
1 TBSP grated fresh ginger
1/2 tsp chili powder
1/2 tsp cardamom powder
1 cinnamon stick
1 large can of tomato puree
3/4 cup coconut milk (not lite)
1 TBSP fresh lemon juice

Directions
1. Heat large pan or skillet and add the first 2 tbsp of butter and stir-fry the chicken chunks. Cook in batches if your pan is not large enough.
2. Remove chicken from the pan and set aside.
3. Put the second 2 tbsp of butter and slowly heat the spices for a minute or two until you can smell the aroma.
4. Put the chicken back in the pan and stir so you mix in all the spices with the chicken.
5. Add the tomatoes and simmer for about 15 minutes. Stirring occasionally.
6. Add the coconut milk and lemon juice and let it simmer for another 5 minutes.

Spicy Sausage Spaghetti

2011-01-02T16:06:00.002-05:00

Kelp Noodles, Broccoli, Sausage, and Spicy Tomato Sauce
Serves 2
Ingredients
1 (12oz) package of kelp noodles
2 cups sauce (Mario Batali Arrabiata)
1 package (approx 1 pound) hot italian sausage
Olive oil
Steamed Broccoli (I used half a bag of the eat smart broccoli florets)

Directions
1. Cook sausage up in some olive oil and slice up
2. While sausage is cooking, steam the broccoli (or cook any veggies you want to add to this dish)
3. Rinse kelp noodles
4. Toss noodles with broccoli, sausage, and sauce
5. Serve hot

Sausage and Peppers

2010-11-22T14:37:00.005-05:00

Sausage and Peppers
Serves 4Ingredients
1.5 pounds sausage, cut into pieces (Carlo's Sausage)
6 bell peppers (3 yellow, 3 orange), sliced
3 onions (2 yellow, 1 red), sliced
3 cups Mario Batali Arrabiata Pasta Sauce
Olive Oil

Directions
1. Preheat oven to 400
2. Add sausage, onions, and olive oil to a large glass baking dish and cook until onions are softened and begin to caramelize

3. Add peppers and cook until peppers soften and begin to caramelize

4. Add sauce and cook until brown and bubbling
*Whole cooking process takes about 2-3 hours
Serve over steamed broccoli or salad

Oven Roasted Carrots

2010-11-06T17:13:00.002-04:00

Oven Roasted Carrots with Rosemary
Serves 2-3

Ingredients
2 pounds carrots (baby carrots, carrot coins, carrot sticks, etc.)
Rosemary
Garlic Powder
Onion Powder
2 TBSP Olive Oil
Parmesan Cheese (optional)

Directions
1. Preheat oven to 450 degrees
2. Place carrots in large glass baking/casserole dish
3. Pour olive oil over carrots. Sprinkle rosemary, garlic powder, and onion powder over carrots.
4. Mix well with hands!
5. Roast for 45 minutes. Make sure to stir the mixture once or twice throughout cooking.
*Cooking time will vary depending on the type of carrots used

My family loves these. They come out tasting like sweet potato fries!

Spaghetti with Spicy Sausage

2010-10-30T14:39:00.005-04:00

Spicy Sausage Spaghetti
Serves 2-3

Ingredients
1 LARGE spaghetti squash
1 package Carlo's Spicy Sausage
2.5 to 3 cups Mario Batali Arrabiata Pasta Sauce (you can use any sauce, but I highly recommend any of Mario Batali's line of sauces, this one being the best if you are a spicy food fanatic like myself)
Olive Oil

Directions
1. Cook spaghetti squash (I like to soften mine up in the microwave before baking so it doesn't take as long. Just stab some holes in the squash, microwave for about 10-15 minutes, cut in half, remove seeds, and then place on baking sheet cut side down, and bake at 450 degrees for about 45 minutes, or until done)
2. While squash is cooking, prepare the sausage!
3. Place 1-2 tbsp olive oil in skillet, and heat to medium to medium-high heat.
4. Once hot, add the sausage to the skillet. Cook on both sides until browned.
5. Remove sausage and allow to cool for a few minutes.
6. Slice sausage into desired size.
7. Add sausage back to the skillet to finish cooking and heat through. (You can either add the sauce to this mixture if your skillet is large enough, or you can just pour the sauce on yourself at the end...just make sure you heat it up either way)
8. Add sausage and sauce to the spaghetti squash and enjoy!
**Some parmesan and romano cheese go nicely on top for a primal/paleo+dairy twist :)
Note - you can also go ahead and place this in a baking dish and broil it in the oven if you would like to crisp up the squash and brown the cheese!! Mmmmmm

World's Best Sausage

2010-10-30T14:28:00.003-04:00

My typical week is pretty rough, which is why I get very excited for the weekends. The weekends to me are all about relaxing, taking it easy, and having a good time. No matter where I am or what I have planned, I always make my way to one of the local farmer's markets around town.

Recently, and new farmers market opened by us called the Yellow Green Farmer's Market. This market is huge and there is something for everyone! You will not leave there empty handed...I assure you. And, if you do only leave with one thing, make sure you leave with at least one package of Carlo's Sausage.

Carlo's Sausage company makes regular, spicy, smoked, and breakfast sausages. My all time favorite is the Spicy Sausage!!! OH MY GOD!!! This stuff is seriously amazing.

Now, this is something for those of you who do paleo plus dairy or follow more of a primal life style as opposed to strict paleo, because their sausage is made with some cheese. But honestly, no matter what you follow, you need to make room for this in your diet!

If you live in the South Florida area, be sure to check them out at the Farmer's Market and pick up a package of their sausage! Note - you may want to buy more than one pack because I finished mine in less than two days and was fiending for more!

Tomato Basil Soup

2010-09-17T19:48:00.007-04:00

Tomato Basil Soup
Serves 3 as a side dish

Ingredients
1 large yellow onion, diced
3 cloves garlic, finely chopped
2 TBSP olive oil
1 large or 2 medium sized carrot, diced
3 celery stalks, diced
800g can diced tomatoes
1.5 - 2 cups chicken stock
3/4 cup fresh basil, roughly chopped
Salt and pepper

Directions
1. In a large pan saute onion and garlic in olive oil for 5 minutes, or until onion has softened.
2. Add carrot, celery, diced tomatoes and stock and cook for another 10-20 minutes or until
vegetables have softened.
3. Add basil and cook for a further 2-3 minutes.
4. Allow to cool for a few minutes, then place in a food processor to form a smoother texture, still keeping it a little chunky.
5. Add salt and pepper to taste.

*Thanks to my boy Nate for this killer recipe!

Cream of Broccoli and Chicken Soup

2010-09-05T14:33:00.004-04:00

Cream of Broccoli and Chicken Soup

Serves 3-4

Ingredients
1 pound chicken (cut in small pieces/diced)
1 pound broccoli florets
1 large yellow onion
3 cloves garlic, chopped or minced
1 TBSP olive oil
4 cups chicken broth
1 - 14 oz can coconut milk
salt and pepper
1-2 avocados, diced

Directions
1. Pour 3 1/2 cups of chicken broth and chicken pieces into crock pot. Cook on high for 1 hour.

In the meanwhile...
2. Heat olive oil in large saute pan over medium-high heat. Add onion.
3. Once onions are translucent, add garlic, broccoli, and 1/2 cup chicken broth. Cover and steam for about 10 minutes.
4. Once broccoli is very very tender, remove pan from heat and allow to cool for a few minutes.
5. Add broccoli and onion mixture to blender or food processor (food processor is much better) and puree.
6. Add broccoli mixture to crock pot. Season with anything you like. Cook on high for one more hour.
7. Turn down heat and cook for one more hour like this. (Make sure to mix/stir occasionally)
8. For the final (4th hour) add can of coconut milk and continue cooking on low for one hour.
9. Serve topped with avocado pieces.

Creamy Baked Scallops

2010-09-03T14:28:00.006-04:00

Creamy Tomato Baked Scallops
Serves 2Ingredients
12 ounces scallops
1/4 cup coconut milk (full fat)
1/2 cup tomato sauce
1 TBSP olive oil
1/2 - 1 cup chopped/diced tomatoes
1 cup chopped onions
3 cloves garlic, minced/chopped
Dried oregano

Directions
1. Preheat oven to 475 degrees.
2. In a baking dish (small to medium size, just large enough to fit all scallops in without overcrowding) place scallops. Set aside.
3. Saute onions over medium-high heat in olive oil until opaque. Turn down heat to medium-low.
4. Add garlic and mix.
5. Add tomato sauce and coconut milk. Sprinkle some oregano in there too. Stir to combine well.
6. Pour mixture over scallops in baking dish. Cover with chopped tomatoes.
7. Place in oven and bake until tomatoes start browning and sauce is bubbling. Should take approximately 10 minutes for scallops to bake through.

Scallop Florentine

2010-08-30T21:43:00.003-04:00

Scallop Florentine
Serves 2Ingredients
12 oz scallops

1 TBSP olive oil

1/2 yellow onion, chopped

2 cloves garlic, minced

1/4 cup sun-dried tomatoes, chopped, packed in oil

12 oz. mushrooms, sliced

12 oz. baby spinach, fresh

1/2 cup coconut milk

1/4 cup white wine

optional spices (salt, pepper, cayenne pepper, paprika, garlic powder)

Directions
1. Preheat oven to 375 degrees.
2. In a saute pan, heat olive oil, and saute onion until translucent.
3. Add sun-dried tomatoes, mushrooms, and garlic.
4. Add the white wine, cover and cook for about 5 minutes, until mushrooms are soft and tender.
5. Add spinach and cook until wilted.
6. Pour coconut milk over everything and mix well.
7. Pour all ingredients onto a baking dish.
8. Place scallops over top of spinach mixture. Bake for 15 minutes.
*I seared the scallops on both sides for about 1-2 minutes just to get a nice crust on them before baking

Cauliflower Mashed Potatoes

2010-08-22T18:52:00.003-04:00

Cauliflower Mashed Potatoes
Serves 1-2 (depending on size of cauliflower and appetite...it was only enough for me :) )

Ingredients:
1 head cauliflower
1 tbsp olive oil
1/4 cup coconut milk
1 tbsp chopped garlic
1 tsp garlic powder
1 tsp onion powder
1 tsp dried rosemary
Salt and pepper

Directions:
1. Cut cauliflower into florets, place in large microwavable bowl with about 1/4-1/2 cup water, olive oil, salt, and pepper. Mix. Cover and microwave for about 10 minutes, or until tender enough to break apart when touched. Let cool for a few minutes.
2. In a food processor, place cauliflower, garlic, and seasonings. Turn on and process until it begins to have a mashed potato consistency.
3. Stir with spoon to mix.
4. Add coconut milk to food processor and cauliflower mixture. Continue to process until you get the desired consistency.

Roasted Red Pepper and Cauliflower Soup

2010-08-19T10:16:00.006-04:00

Roasted Red Pepper and Cauliflower Soup
Serves 2-3 as a side dish

Ingredients:
1 large head cauliflower (cut into florets)
3 tablespoons olive oil
salt and pepper
1 large onion (chopped)
3 cloves garlic (chopped)
2 large roasted red peppers
1/4 teaspoon cayenne
3 1/2 cups chicken stock (save 1/2 cup for blending at the end, optional)

Directions to Roast Red Peppers
1. Preheat oven to 450F and then switch to broil once it reaches temperature.
2. Cut the red peppers in half, remove the stem and clean out the seeds.
3. Place the red peppers on a baking sheet with the outside of the peppers facing up.
4. Broil for 10-12 minutes or until the skins are blackened.
5. Place the peppers in a zip-lock bag, seal and let the peppers cool for about 15-20 minutes.
6. Pinch off/peel back the skins from the peppers.
7. Cut up the peppers and set aside.

Directions for Soup
1. Switch oven to bake on 400F.
2. Cut the cauliflower into florets. Toss the cauliflower florets in 2 tbsp of the olive oil with some salt and pepper.
3. Place the cauliflower florets in a single layer in a baking dish and roast in oven until lightly golden brown, about 30 minutes.
4. Heat the last 1 tbsp oil in a LARGE pan.
5. Add the chopped onions and saute until tender, about 7 minutes.
6. Add the garlic and saute until fragrant, about 1 minute.
7. Add the cauliflower, roasted red peppers, cayenne and 3 cups of the chicken stock.
8. Bring to a boil, reduce the heat, cover and simmer until the cauliflower is tender, about 30 minutes.
9. Puree with a hand blender or regular standing blender. If using a standing blender, allow soup to cool a little before putting it in. You will also have to do this in about 3 batches because it will not all fit in at once. Make sure there is enough liquid each time you blend, adding additional stock if necessary.
10. Serve hot and enjoy :)

Thanks to Closet Cooking for the recipe idea.

New Paleo Cookbook

2010-08-18T17:44:00.004-04:00

New Paleo Cookbook coming soon!

So I was asked by Douglas Robb, the creator of A Paleo Diet for the 21st Century, to include some of my recipes in his new Paleo Cookbook. There are going to be 42 different bloggers included in this book. Check out his website, and I will continue to keep you posted on new recipes and the book writing process!

Cucumber Salad

2010-08-17T15:28:00.004-04:00

Cucumber, Tomato, and Onion Salad
Serves 1 (or 3 small side dishes)

Ingredients
1 large cucumber, cut in chunks
1 large tomato, chopped (seeds removed)
1/2 vidalia onion, chopped or thinly sliced
1 TBSP olive oil
2 TBSP vinegar (i used apple cider)
Seasonings (garlic powder, dried rosemary, dried oregano, italian seasoning)

Directions
1. Slice cucumber, then cut each slice into four. Place into large bowl.
2. Chop onions and tomatoes and add to bowl.
3. Add oil, vinegar, and seasonings (amount of each is up to you, but maybe somewhere around 1 tsp each)
4. Mix to combine.
5. Chill in refrigerator. Serve and Enjoy!

Spaghetti Squash Fritters

2010-08-11T16:15:00.002-04:00

Spaghetti Squash Fritters
Serves 2
Ingredients
2 cups cooked spaghetti squash or 1/2 of a whole spaghetti squash)
1/3 cup almond meal
1 cup chopped onion/scallion/veggies
1 egg
1 TBSP olive oil

Directions
1. Combine squash, almond meal flour, onion, and egg in large bowl and mix to combine
2. Heat some of the olive oil in the pan over medium-high heat
3. Start making mini fritters (makes about 10 small pancakes) and add to pan
4. Cook on each side for about 7 minutes, or until cooked to desired crispness and sturdy enough to flip

Paleo Crab Cakes

2010-07-27T11:50:00.003-04:00

Paleo Crab Cakes
Serves 2
Ingredients
1/2 pound crab meat (i used claw)
1 egg
1/4 cup almond meal
2 TBSP olive oil
1 cup chopped onions/scallions (or any other chopped veggies you want to put in)
Optional - dill, lemon juice, etc.

Directions
1. Heat 2 TBSP olive oil in pan over medium-high heat
2. Combine all other ingredients in a bowl (mix with hands!)
3. Form into 6 patties and place in pan
4. Cook on each side for at least 5 minutes, or until strong enough to flip (careful when flipping - place spatula underneath crab cake and place your hand on the top to flip each on to ensure that the mixture does not break)

I served this with some dijon mustard for dipping and cinnamon sweet potato fries! Enjoy!

Chicken Fajitas

2010-07-13T20:33:00.005-04:00

Chicken Fajita Lettuce Wraps
Serves 4

Ingredients:
1.5 pounds boneless skinless chicken breast, sliced or cubed
1 yellow bell pepper, sliced
1 orange bell pepper, sliced
1 yellow onion, sliced
1 red onion, sliced
2 packages sliced mushrooms
2 avocados, cubed
1 head lettuce
2 TBSP olive oil
Seasonings of choice

Directions:
1. Heat large wok or skillet to medium-high heat and add 1 TBSP olive oil. Once hot, add sliced onions and saute until they start to caramelize.
2. Add mushrooms and cook until they start to brown.
3. Add 1 TBSP olive oil, then throw in the sliced peppers and cubed chicken. Cook until chicken is cooked through, and then throw in the cubed avocado pieces and any other seasonings (i.e. red pepper flakes) of your liking.
4. Remove from heat.
5. Use lettuce wraps in place of the tortillas. You should be able to get about 5-6 large lettuce wraps per person, with extra filling.

Pesto Chicken and Vegetable Grill Packets

2010-07-04T10:50:00.004-04:00

Grill Packets with Pesto, Chicken, and Veggies
Serves 4

Ingredients:
Paleo Pesto
4 boneless, skinless chicken breasts
1 lb zucchini (approx 3 large zucchinis), sliced
Cherry or grape tomatoes (approx 2 small containers)
1 bunch scallions
Olive oil
Lemon juice (optional)
4 pieces of aluminum foil

Directions:
1. Heat grill to a medium heat
2. Place one chicken breast on the center of a piece of aluminum foil. Cover chicken with pesto (use only about half at first)
3. Cover pesto chicken with zucchini, tomatoes, and scallions.
4. Cover veggies with remaining pesto mixture.
5. Drizzle each packet with olive oil and lemon juice.
6. Fold the foil over the chicken and vegetables and pinch the edges to seal.
7. Cover and grill the packets for 25 minutes. Remove from the grill and open carefully.
8. Serve with some sweet potato fries and cauliflower fried rice!

Paleo Pesto

2010-07-04T10:40:00.004-04:00

Basil Pesto
Serves 4
*Image from ZestyCook.com

Ingredients:
4 cups fresh basil leaves
1/2 cup walnuts or pine nuts, or a mixture of the two
1/2 cup olive oil
4 cloves garlic
1 lemon

Directions:
1. Place basil and nuts into food processor. Pulse until chopped and combined.
2. Add garlic cloves and lemon juice to mixture. Turn on food processor and while pulsing, slowly add olive oil to the mixture until well combined.

Ground Beef, Zucchini, and Onion Skillet

2010-07-02T12:28:00.003-04:00

Ground Beef Skillet with Sauteed Zucchini and Caramelized Onions
Serves 1

Ingredients:
6oz ground beef
1 red onion, sliced
1 lb zucchini, sliced
1/2 TBSP olive oil
4 cloves garlic, chopped or minced
Seasonings of choice (i used garlic powder and crushed red pepper flakes)

Directions:
1. Heat skillet to medium-high heat with olive oil
2. Add zucchini and onions. Mix in garlic and seasonings. Cook until they become translucent and start to caramelize.
3. Remove from skillet and place on a sheet covered with aluminum foil in the broiler (oven on 500). Cook for approx 10 minutes, or until at desired crispness.
4. Add ground beef to the skillet and cook until there is no pink left.
5. Add onions and zucchini back to skillet with ground beef and mix everything together.
6. Enjoy!

Bangin' Stuffed Peppers

2010-06-12T18:21:00.008-04:00

Beef and Buffalo Stuffed Peppers
Serves 2

Ingredients
1/3 pound ground beef
1/3 pound ground buffalo
3 TBSP olive oil (separated)
1 large red onion, sliced
1 package (8 oz) sliced baby bella mushrooms
2 large yellow bell peppers
1 bag frozen broccoli (steamfresh brand works well)
1 cup favorite salsa
Handful of chopped peppers (can buy a frozen mix of peppers, onions, celery, etc.)

Directions
1. Heat two large skillets, both to medium to medium high heat. Add 1 TBSP olive oil to each skillet.
2. In one skillet, add sliced onions. In the other skillet, add ground beef and buffalo.3. Once beef is cooked, add 1 cup salsa and heat through. Remove from heat.4. Once onions are caramelized, add 1 TBSP olive oil and mushrooms to skillet.
5. Once onions are cooked, add rest of veggies and cook for about one more minute (make sure you have microwaved the broccoli first).6. Add beef to vegetables, and cook until reheated through and well combined.7. Stuff peppers with mixture
8. Place in broiler for approximately 8 minutes.
(Note - If all of the filling doesn't fit, just enjoy on the side. You can place it in the dish and broil it if you would like it crispier, or just ear it straight from the skillet.)
Enjoy!

Coconut Caribbean Jerk Roasted Brussels Sprouts

2010-06-04T10:31:00.003-04:00

Brussels Sprouts Roasted in Coconut Oil and Caribbean Jerk Seasoning
Serves 1 as a side dish

Ingredients
1 large bag Steamfresh Brussels Sprouts
1 TBSP Extra Virgin Coconut Oil
McCormick Caribbean Jerk Seasoning

Directions
1. Microwave veggies for 5 minutes in bag
2. Remove from bag and cut each brussel sprout in half
3. Mix in 1 TBSP coconut oil
4. Pour on as much seasoning as you would like and mix together
5. Place brussels sprouts on baking sheet covered with tin foil
6. Broil at 500 degrees for about 10 minutes or until they reach the burnt/crispness you like

Oven Roasted Vegetable Omelet

2010-05-06T21:36:00.003-04:00

Oven Roasted Vegetable Omelet
Makes 1 serving

Ingredients:
Oven Roasted Vegetables
3 eggs
EVOO to coat pan

Directions:
1. Heat pan to medium-high heat
2. While pan is heating, beat eggs
3. Add eggs to pan and allow to cook through (you can either use a small pan, and flip to make sure both sides are cooked, or use a larger pan, and just leave it on one side to cook through so you don't have to flip)
4. Add Oven Roasted Vegetables to one side and then fold over

Oven Roasted Vegetables

2010-04-24T14:57:00.003-04:00

Oven Roasted Vegetables
Serves 4 as a side dish

Ingredients:
1 large eggplant
1 pound yellow squash
1 pound zucchini
1 red onion
1 yellow onion
1/4 cup EVOO
Rosemary
Garlic
Oregano
Salt and Pepper (optional - to taste)

Directions:
1. Cut all vegetables into 1 in cubes
2. Place all vegetables in a large baking dish
3. Mix in with rest of ingredients (combine well)
4. Bake on 450 for 1 hour (remove at 20 minutes and 40 minutes to mix vegetables around)

EASY Crockpot Red Coconut Curry Chicken

2010-04-23T11:16:00.004-04:00

Shredded Red Coconut Curry Chicken & Coconut Cauliflower Fried Rice
Makes 4 servings

This is one of those very lazy day recipes. Throw it in the crockpot and enjoy. Plus, there are only 3 ingredients!

Ingredients:
1.5 pounds skinless boneless chicken breast
1 can Thai Kitchen Coconut Milk
1-2 TBSP Thai Kitchen Red Curry Paste

Directions:
1. Mix red curry paste with coconut milk. Add more or less curry depending on how strong and spicy you want the flavor.
2. Throw chicken and coconut curry mixture into crockpot.
3. Cook on LOW for 4 hours. Then on HIGH for 1 hour more.
4. Shred or cut up chicken.
5. Serve with favorite curry or stir fry veggies, or over cauliflower fried rice
Note: For Rice, cook fried rice like this but use COCONUT OIL instead of olive oil

Garlic and Rosemary Lambchops

2010-04-23T11:07:00.004-04:00

Garlic and Rosemary Lambchop (Lollipops) with Sweet Potatoes
(recipe for 1 serving - adjust as needed)

Ingredients:
5-6 Lamb Chop Loins (the ones that look like little lollipops) - want about 5-6 per person because a lot of the weight is just from the bone
Garlic
Rosemary
EVOO

Directions:
1. Rub each lamb chop with garlic, rosemary, and olive oil
2. Place in broiler
3. Cook on each side for 5 minutes (oven times will vary)

Blackened Cajun Fish and Vegetables

2010-04-10T15:28:00.007-04:00

Blackened Cajun Fish and Vegetables....TWO WAYS!
These recipes are great because you can use any type of fish or vegetables you want, and it will come out amazing because of the McCormick Caribbean Jerk Seasoning!

Recipe #1
Caribbean Jerk Salmon and Roasted Brussels Sprouts (serves 1)

Ingredients:
1 - 6oz salmon filet
1 TBSP extra virgin olive oil, separated
1 large bag frozen brussels sprouts
McCormick Caribbean Jerk Seasoning

Directions:
1. Microwave brussels sprouts to soften.
2. Cut each brussels sprout in half and place in large bowl.
3. Mix in 1/2 TBSP evoo.
4. Lay brussels sprouts on sheet pan, cut side up. Cover with A LOT of seasoning.
5. Place in broiler at 500 degrees until desired crispness (approx 10 minutes).

While brussels sprouts are cooking, prepare salmon....
1. Rub salmon with copious amounts of seasoning.
2. Heat 1/2 TBSP evoo in skillet on medium-high heat.
3. Cook salmon on each side for about 5 minutes, or until done (depends on thickness of salmon).

Recipe #2
Caribbean Jerk Whitefish with Cajun Cauliflower Rice (serves 1)

Ingredients:
1 - 6oz filet of fish (can use tilapia, cod, flounder, etc.)
1 TBSP extra virgin olive oil, separated
1 small head cauliflower
Chopped onions (as much or as little as you want)
McCormick Caribbean Jerk Seasoning
Garlic powder, onion powder, paprika

Directions:
1. Chop cauliflower in food processor to a rice/couscous like consistency. Set aside.
2. Saute chopped onion in 1/2 of olive oil. Add cauliflower to skillet once onion is cooked to desired texture.
3. Add garlic powder, onion powder, paprika. Mix and cook on high heat in order to brown "rice."

While cauliflower mixture is cooking, prepare fish...
1. Preheat oven to broil at 450-500 degrees (I used 500).
2. Pour some olive oil on fish and then rub fish with copious amounts of jerk seasoning.
3. Broil until cooked through (took me about 15 minutes). Depends on thickness of fish.

What are your favorite seasonings? What is your favorite fish? What are your favorite vegetables?

Ground Buffalo with Avocado Salsa and Cauliflower “Rice”

2010-04-08T07:17:00.007-04:00

Ground Buffalo with Avocado Salsa and Cauliflower “Rice”
Serves 2

Here is a takeoff on one of my recipes. A friend of mine, Monik, has a great blog called CrossFit Girls: Miami. She tried out my cauliflower rice recipe with a great looking ground buffalo mixture on top. Well, I don't know about you, but I am a huge buffalo and avocado fan. This recipe will be made tonight for dinner!

Ingredients:
1 Pkg Ground Buffalo
1 Avocado
1 Tomato
1 Head of Cauliflower
Sea Salt, Pepper, Onion powder, and Garlic powder for seasoning

Directions:
1. Heat 2 large skillets with olive oil to coat

2. While you wait, put cauliflower in food processor and pulse until it reaches a rice-like consistency.

3. Cut up avocado and mash it up so that it will easily stir into meat, and dice up the tomato.

4. Season meat and place in skillet on medium-high heat until brown.

5. Place cauliflower in second skillet on medium-high heat and stir, letting it brown. Add some salt and garlic powder if you’re feeling spicy…

6. Reduce meat to low heat and stir in tomatoes and avocado so that it creates a kind of “sauce”, then let it simmer for a few more minutes.

7. Serve on top of cauliflower “rice” and remember to breathe while you eat… enjoy!

Best Chili Recipe

2010-03-29T14:48:00.008-04:00

Paleo Beef Chili (serves 4-6)

Ingredients
2 pounds meat (I used 1 pound of ground beef and 1 pound of ground buffalo)
1 - 14 ounce can crushed tomatoes
1 - 14 ounce can chopped tomatoes
2 large onions (one yellow and one red), chopped
2 cups chicken or beef broth
1 small can tomato paste
1 tbsp ground allspice
1 tbsp chili powder
1 tbsp cocoa powder
1 tbsp dried oregano
4-6 cloves garlic, minced
EVOO to coat pan

Directions
1. Heat the oil in a large soup pot. Add onions and saute 'til soft. Add garlic and let heat 'til fragrant, about 2 minutes, making sure not to burn the garlic. Add the meat and sauté until browned and crumbled.

2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.

3. Add the tomatoes and broth to the pot. Stir well.

4. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. Simmer for a minimum of 2 hours, stirring occasionally.

5. Serve over spaghetti squash or with cauliflower rice. This meal is very low on the carbs, so add some more fruit or veggies on the side.

Shrimp Fried "Rice"

2010-03-22T20:48:00.004-04:00

Cauliflower Shrimp Fried Rice (serves 2)

Ingredients:
1 head cauliflower (riced)
1 yellow onion (chopped)
1/2 pound shrimp
2 eggs
1 tbsp EVOO
spices (garlic powder, onion powder, paprika)

Directions:
1. Chop cauliflower in food processor to a rice/couscous like consistency. Set aside.
2. Saute chopped onion in olive oil. Add cauliflower to skillet once onion is cooked to desired texture. Cook on high heat in order to brown "rice."
3. While cauliflower mixture is cooking, cook shrimp in olive oil in another skillet. Add any spices you like. I am partial to garlic powder, onion powder, and paprika. Once cooked, set aside.
4. Scramble 2 eggs and chop as finely as possible.
5. Once cauliflower is browned to desired consistency and texture (crunchy = good), add egg and shrimp to skillet. Mix to combine.

Serves 2 (zone proportions = 4 protein, 4 fat, 3 carb)

Venison and Guacamole Burgers

2010-03-20T14:03:00.005-04:00

Venison, Salsa, and Guacamole Burgers (makes 2 burgers)

Ingredients:
12 ounces Ground Venison (I buy the frozen kind from whole foods, and it comes with 12 ounces in the package)
1 Avocado
Salsa

Directions:
1. In a large bowl, mix together meat, avocado, and salsa
2. Form into 2 patties
3. Cook in skillet on medium-high heat

*Health benefits of venison

Thai Red Curry Chicken

2010-03-09T14:45:00.006-05:00

Red Curry Chicken
(makes 3 servings)

Ingredients:
1 lb chicken breast, cubed
1 can coconut milk
1 can sliced bamboo shoots (1 cup)
2 tbsp red curry paste (can also use green curry paste if you want to make green curry chicken)
6-8 cups broccoli
1-2 large yellow onion, sliced
1-2 large red bell pepper, sliced
1 TBSP EVOO

Directions:
1. Heat half of the oil on medium heat in pan. Cook onions until a little soft.
2. Add rest of oil and chicken and cook for about 5 minutes until no longer pink.
3. Add coconut milk and red curry paste and mix until paste is evenly distributed.
4. Add all vegetables.
5. Turn heat down to a simmer, cover, and let cook for about 10 minutes.
6. Take off the heat, mix, and let sit in order to let sauce thicken.

Paleo Pumpkin Pancakes

2010-03-05T09:38:00.008-05:00

Pumpkin Pancakes with Warm Blueberry Sauce (Makes 1 Serving)

Pancake Ingredients:
1 whole egg
4 egg whites
1 tbsp almond butter
1/2 cup pumpkin
1/4 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp vanilla

Sauce Ingredients:
1 cup fresh blueberries

Directions:
1. Combine all ingredients, except blueberries, in a large bowl. Beat with a fork or mix with a whisk.
2. Heat skillet to medium-high heat.
3. Start adding mixture to skillet as you would normal pancakes. (It makes about 9 small/thin pancakes, but if you want them thicker, make about 3 large ones).

4. Once bubbles form on top and there is no more liquid, flip over. (Takes about 2 minutes max!)

5. For sauce: put blueberries in microwaveable bowl for 40 seconds. (If you aren't a blueberry fan, just add some fruit on the side).

6. Spoon blueberries on top of pancakes and top with a little cinnamon. Eat and enjoy!

Egg and Turkey Mini Muffins

2010-02-28T20:03:00.004-05:00

Egg, Turkey, and Veggie Snack Muffins (makes 12 mini muffins)

Ingredients:
6 whole eggs
8 egg whites
4 oz ground turkey
1 cup chopped onion
1 cup chopped spinach
1 cup sliced mushrooms

Directions:
1. Cook ground turkey. Set aside
2. Saute veggies. Set aside.
3. Beat eggs together.
4. Add equal amount of egg mixture to each muffin tin. Add equal amounts of ground turkey and veggies to each tin.
5. Cook on 350 for 20 minutes, or until done.

Slow Cooker Salsa Pulled Chicken

2010-02-27T19:07:00.004-05:00

Crockpot Pulled Chicken and Salsa (makes 4 servings)

Ingredients:
1 pound chicken breast
1 jar salsa

Directions:
1. Place chicken in crockpot
2. Dump entire jar of salsa over top
3. Cook on high for 30 minutes, then cook on low for 4 hours
4. Use two forks and pull apart (practically falls apart!)

Almond Encrusted Tilapia

2010-02-19T11:08:00.005-05:00

Tilapia with an Almond Crust (makes 4 servings)

Ingredients:

1.5 pounds tilapia

1/2 cup almond meal
1 egg

1-2 tbsp garlic powder

1-2 tbsp onion powder
1-2 tbsp paprika

Juice of 2 lemons

EVOO

Directions:

1. Mix almond meal, garlic powder, onion powder, and paprika into bowl
2. Crack egg into separate bowl and whip
3. Dredge fish in egg, then in spice mixture

4. Firmly pack spice mixture on all sides of fish

5. Squeeze lemon juice over fish to coat
6. Sprinkle some more garlic powder, onion powder, and paprika on fish
7. Heat oil in pan over medium heat

8. Add fish to pan and cook on each side for about 4-5 minutes

9. Remove from pan and top with a little extra lemon juice

Lemon Garlic Scallops

2010-02-11T20:41:00.003-05:00

Lemon Garlic Scallops

Ingredients:
6 ounces scallops
1 Tbsp Lemon juice
1/2 - 1 Tbsp EVOO
2 cloves chopped/minced garlic

Directions:
1. Place scallops, garlic, lemon juice, and olive oil into ziploc bag. Mix to combine ingredients. Let marinate (the longer the better, but if you are in a hurry and hungry like me, just mix and let sit until the pan is hot)

2. Heat pan to medium-high heat

3. When pan is heated, pour scallops and mixture into pan. Move scallops around so the glaze covers all of them and that they don't stick to the bottom of the pan

4. Cook on each side for about 3 minutes, or until golden brown color

5. Some of the glaze will be left in the pan from the lemon juice. Make sure to rub the scallops in this for extra flavor!

Easy Coconut Curry Shrimp and Veggies

2010-02-10T18:54:00.006-05:00

Easy Coconut Curry Shrimp
Makes 1 serving

Here is a quick and easy recipe if you are in the mood for something spicy! This is something I just kind of threw together, so feel free to use it just as a guide and change up the proteins or veggies.

Ingredients:
6 oz shrimp
1 small yellow onion
1 bag par cooked steamfresh broccoli and cauliflower (use any veggies you have on hand)
1 cup coconut milk
1/3 cup water
2 tsp Curry Powder
Garlic
Crushed Red Pepper Flakes

Directions:
1. Chop onion and saute in large sauce pan with garlic

2. Add other veggies, coconut milk, and water and bring to a simmer

3. Add shrimp and seasonings

4. Cover and let simmer for about 5-7 minutes, or until shrimp is cooked through. Stir occasionally

5. Take off heat and let sit so sauce can thicken

Quick Chicken and Veggie Bowl

2010-02-03T10:51:00.002-05:00

Quick Chicken, Broccoli, and Onion Bowl

Ingredients:
1 Murray's Ground Chicken Burger
1 Bag Steamfresh Broccoli
1 Small Onion (your choice of color)
1/2 tbsp extra virgin olive oil

Directions:
1. First, chop onion. Then saute in pan over medium-high heat with olive oil until cooked (I like mine well done, so I cook until really caramelized). Remove from pan.

2. Second, cook ground chicken burger over medium heat (about 4-5 minutes on each side, or until cooked through).

3. While the onions or the chicken is cooking, heat up broccoli in microwave for 5 minutes.

4. When chicken is done, allow to cool for a few minutes so all the juices don't run out when you cut it.

5. Cut up chicken into bit size pieces. I also like to shred up the broccoli into smaller pieces as well, but this is up to personal preference.

Serves 1 (unless you cook a big batch ahead of time)

Zone Proportions: 3P, 2.5C, 3F

Paleo Meatlof

2010-02-01T11:23:00.007-05:00

Meatloaf (makes 4 servings)

Loaf Ingredients:
-1.5 lb grass-fed ground beef
-1 yellow onion (chopped, amount is up to personal preference)
-1 bell pepper (chopped, amount is up to personal preference)
-½ can tomato paste
-1 egg
-Garlic powder

Sauce Ingredients:
-½ can tomato paste
-Water-Italian seasoning

Directions:
1. Make sauce by combining water, tomato paste, and seasoning. Stir until you get a ketchup-like consistency.

2. Combine all meatloaf ingredients in a large bowl and mix with hands until well combined.

3. Put into loaf pan. Top with half of sauce. Cook on 375 for 1 hour. When finished cooking, top each serving off with the remaining sauce. Makes 4 servings.

What is Paleo?

2010-01-29T13:01:00.005-05:00

The basic premise of the Paleo Diet revolves around the notion that we are genetically adapted to eat what hunter-gatherers ate. There is no counting, weighing, or measuring with Paleo. Unlike many other eating plans, Paleo focuses on the QUALITY of food, rather than quantity! As long as you are eating good fats, low GI fruits and veggies, and lean meats, you will be able to get in shape and live a long and healthy life.

The ground rules for the Paleo Diet (Cordain, 2002):
1. All the lean meats, fish, and seafood you can eat
2. All the fruits and nonstarchy vegetables you can eat
3. No cereals
4. No legumes
5. No dairy products
6. No processed foods

Keep checking back. More information to come! Also, I would highly recommend purchasing The Paleo Diet by Loren Cordain if this sounds like something for you.

Paleo Mantra: Eat lean meats, vegetables, some fruit, nuts and seeds, little starch, and no sugar.

Endurance Runners BEWARE

2010-01-27T14:38:00.003-05:00

One of my favorite blogs, Conditioning Research, posted this interesting study today. Since many people at my CrossFit gym are endurance athletes, I thought it was worthy of a reblog so they all got a chance to see it. Thanks Conditioning Research!

Skeletal muscle telomere length in healthy, experienced, endurance runners

Pretty much the article discusses how chronic endurance running may be seen as a stressor to skeletal muscle. In other words, runners are wearing out their muscles, causing their muscles to age and deteriorate faster. Scary stuff, right?

Shrimp and Avocado Slaw

2010-01-26T21:14:00.012-05:00

Shrimp and Avocado Slaw (makes 1 serving)

This is a really quick and easy recipe if you don't have much time. I like using fresh shrimp, but tonight I ate pretty late so I stuck with frozen shrimp. This may sound like a strange mixture, but believe me...it's bangin! I made this tonight for dinner with a big fruit salad on the side.

Ingredients:

-1 bag dole angel hair shredded cabbage

-5-6 oz shrimp

-½ hass avocado (sliced/cubed)

-Garlic

-Lime juice

-Seasonings (I use Italian seasoning and crushed red pepper)

Directions:

1. Par-cook shrimp (if fresh) in lime juice, garlic, and seasonings (if using frozen, put it at same right before slaw). When 1/2 of the way done, add the entire bag of cabbage (you will need a big sauté pan, but it cooks down a lot, so it seems like a lot, but its not).

2. Add more lime juice and seasonings and continue to stir until it starts to cook down and brown.

3. Add the avocado and mix/stir to get more of a smooth consistency.

Paleo Spaghetti

2010-01-25T11:51:00.004-05:00

Paleo Spaghetti (makes 1 serving, adjust as needed)

Ingredients:
-6 oz ground chicken or turkey or beef
-1 cup cooked Spaghetti Squash
-2 cups sliced mushrooms
-1 cup sliced zucchini
-1/2 cup grape/cherry tomatoes
-3 cloves minced garlic
-2 tsp olive oil
-Crushed red pepper (optional)

Directions:
1. Cook spaghetti squash (one hour in a 375 degree oven). Shred and put aside.
2. Cook ground chicken or turkey until browned. Set aside.
3. Saute mushrooms and zucchini (i cook them until they are pretty much brown because I like the caramelized flavor).
4. Add garlic and tomatoes and cook until tomatoes are almost bursting and you can smell the garlic.
5. Add any seasonings you want (i LOVE spicy food so I throw on the red pepper flakes).
6. Put all veggies and meat on top of spaghetti squash. Pour 2 tsp olive oil on top. Mix and enjoy! (May need to reheat the squash depending on the order you cook things in)

Ever Wonder What Elite Crossfiters Eat?

2010-01-24T22:04:00.002-05:00

Paleo Diet in Real Life!

Things I Recommend Reading or Watching

2010-01-24T15:34:00.004-05:00

Here is a small list of things to get you started on the right track. It's a small list because I wanted to put on what I felt were the best sources of information. Happy learning!

Movies and Films:
Food Inc.
Gary Taubes, "Big Fat Lies"
King Corn

Books:
The Paleo Diet
The Primal Blueprint
The IF Life
Good Calories, Bad Calories

Articles:
The Cheat to Lose Diet
What Is Crossfit?

Websites:
Mark's Daily Apple
Robb Wolf

Garage Games 2010

2010-01-23T21:38:00.000-05:00

Just 2 weeks left until the Garage Games in Woodstock, GA (http://garagegames2010.crossfitgarage.com/). I'll be competing in the Intermediate Category and my boy Steve will be competing with the Advanced Crossfitters. Here are my WOD's

Day 1
WOD 1
AMRAP 10 minutes
10 - 1 pood KB swings, 120 m run, 10 - 12# WB, 120 m run

WOD 2
7K Trail Run

WOD 3
50# Sandbag carry uphill, 10 cleans, run it back down hill, 135# DL 20 reps

Day 2
WOD 1
10 - 75# ground to overhead anyhow, 20 sit-ups, 600 m run, 10 - 1 pood KB swings, 20 burpees, 600 m run, then do it all again!

I'm very excited for this. Been training at my Crossfit Gym, South Florida Crossfit Endurance (www.sfecrossfit.com), so I'm hoping to place pretty well in my category!

Chicken Cacciatore

2010-01-23T16:13:00.007-05:00

Chicken Cacciatore (makes 4 servings)

This recipe is inspired by Ellie Krieger.

Photo Credit: Ellie Krieger, 2005
Ingredients:
-4 boneless skinless chicken breast, about 1.5 to 2 pounds
-2 teaspoons olive oil
-1 medium onion, thinly sliced
-1 red bell pepper, thinly sliced
-1/2 pound white mushrooms, thinly sliced
-2 garlic cloves, minced
-1/3 cup dry white wine
-1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
-1/2 - 1 teaspoon of dried oregano
-Red pepper flakes, to taste

Directions:
1. Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.

2. Heat the oil in a sauté pan over moderately high heat.

3. Brown the chicken on both sides, about 8 minutes. Transfer the chicken to a plate and set aside.

4. Reduce the heat to moderate. Add the onion, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.

5. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown.

6. Add the garlic and cook, stirring, for 30 seconds.

7. Add the wine and cook until reduced by half.

8. Add the tomatoes and juice, oregano, and red pepper flakes and simmer the mixture covered for 10 minutes.

9. Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.