One thing I have noticed about using all fresh foods to prepare every meal is that, even though there is no shortage of meals to prepare, there is no way you can stock every ingredient for every meal idea and recipe you have or find. Because of this, I routinely make the same meals several times per week, along with several meals that I choose and plan for when I grocery shop. You would think that after a while, these same meals would get boring, and I admit, they do. But having them always available keeps you from making a poor choice in food, and there are ways to vary them slightly.
For example, last night, I wanted a pizza. It has been over a month since I have came to the Paleo Lifestyle and I decided I wanted (not to be confused with cheating) a slice of white pizza. I also ordered it with tomatoes, spinach, onions and black olives. It was a fantastic pizza, satisfying both my desire for variation and every taste-bud in my mouth. And within one hour, I got that same feeling in my gut that I used to feel after pretty much every meal. Bubbles... Shifting... and what the hell is that smell?!
That was a poor food choice. Not because it was just pizza. But because it had everything on it that I was accustomed to eating in the past and just accepted as normal. Now that I know what it feels like to actually feel normal after eating, to feel the food I'm eating actually get put to good use, I don't want to feel like I did last night again (or this morning for that matter).
So the question is this:
I have committed to the Paleo Lifestyle 100% and I feel great about it. This is easily sustainable for me and I will continue forever. But how do I, on occasion, vary from this lifestyle to enjoy a slice of pizza, or a bowl of Nanna's pasta and eggplant parmigiana, or anything else for that matter, without suffering for it hours later?
I guess it's like my grandfather always says: "If you wanna play, you gotta pay."
Saturday, June 25, 2011
Tuesday, June 21, 2011
Lemon Garlic Boneless Chicken Thighs
Wow... Wow, wow, wow!
I have to say, I am gettin' pretty good at this whole food experimentation with no dairy, sugars, yeast or glutens.
So, here is the recipe...
Main Ingredients:
Six - Boneless Skinless Chicken Thighs (Visible fat trimmed away)
Two - Medium Sized Summer Squash
One - Large Zucchini
One - Red Onion
Four - Large Handfuls Pre-Chopped and Washed Kale
Marinade Ingredients:
2 Tbsp EVOO
1 Whole Lemon
2 Tbsp Dry Minced Onion
3 Cloves of Garlic
1 Tbsp Cracked Peppercorn
1 tsp Thyme
1 tsp Sea Salt
4 Tbsp Fine Chopped Cilantro
Directions:
First, trim most of the visible fat from chicken. I say most and not all because thighs are much more visibly fatty than a chicken breast, and it's nearly impossible to get it all. Set them aside in a deep dish for marinating.
Next, peel garlic cloves, smash them, chop them up fairly small and put into bowl for mixing the marinade. Slice whole lemon in half and hand squeeze juice from both halves into mixing bowl for marinade. Add the rest of the marinade ingredients and whisk briskly until thoroughly mixed. Pour marinade over chicken thighs and mix and rub chicken together until marinade is heavily worked into the meat. Cover and set aside for about 30 minutes.
Preheat oven to 350'F and prep a deep baking pan by covering surface with aluminum foil and lightly coating with cooking spray. At the same time, heat a deep nonstick pan to med-high. Brown outside of chicken thighs on each side in the pan, or for about 2 minutes on each side. Once complete, roll thighs back into position as if they had the bone in them and place into baking pan, spacing apart evenly. Put pan in oven and bake for 40 minutes.
While chicken is baking, slice or chop zucchini, squash and red onion in any manner you prefer for sauteing and saute them when chicken has about 10 minutes left to bake. Use about 1 Tbsp of Avocado Oil and 2 Tbsp balsamic vinegar for sweeter veggies. At the same time and with the same 1:2 Avocado Oil to Balsamic Vinegar, saute all of the kale until tender, but not squishy. The kale should lose about half of its volume and turn a deep dark green when done.
Once all are complete, serve chicken on top of sauteed veggies. Add in a side of fresh tossed salad and enjoy!!!
Nutritional Breakdown (Serves 4):
Per Serving:
Calories: 405
Carbs: 19g
Fats: 20g
Protein: 44g
Fiber: 4g
Sugars: 6g
I have to say, I am gettin' pretty good at this whole food experimentation with no dairy, sugars, yeast or glutens.
So, here is the recipe...
Main Ingredients:
Six - Boneless Skinless Chicken Thighs (Visible fat trimmed away)
Two - Medium Sized Summer Squash
One - Large Zucchini
One - Red Onion
Four - Large Handfuls Pre-Chopped and Washed Kale
Marinade Ingredients:
2 Tbsp EVOO
1 Whole Lemon
2 Tbsp Dry Minced Onion
3 Cloves of Garlic
1 Tbsp Cracked Peppercorn
1 tsp Thyme
1 tsp Sea Salt
4 Tbsp Fine Chopped Cilantro
Directions:
First, trim most of the visible fat from chicken. I say most and not all because thighs are much more visibly fatty than a chicken breast, and it's nearly impossible to get it all. Set them aside in a deep dish for marinating.
Next, peel garlic cloves, smash them, chop them up fairly small and put into bowl for mixing the marinade. Slice whole lemon in half and hand squeeze juice from both halves into mixing bowl for marinade. Add the rest of the marinade ingredients and whisk briskly until thoroughly mixed. Pour marinade over chicken thighs and mix and rub chicken together until marinade is heavily worked into the meat. Cover and set aside for about 30 minutes.
Preheat oven to 350'F and prep a deep baking pan by covering surface with aluminum foil and lightly coating with cooking spray. At the same time, heat a deep nonstick pan to med-high. Brown outside of chicken thighs on each side in the pan, or for about 2 minutes on each side. Once complete, roll thighs back into position as if they had the bone in them and place into baking pan, spacing apart evenly. Put pan in oven and bake for 40 minutes.
While chicken is baking, slice or chop zucchini, squash and red onion in any manner you prefer for sauteing and saute them when chicken has about 10 minutes left to bake. Use about 1 Tbsp of Avocado Oil and 2 Tbsp balsamic vinegar for sweeter veggies. At the same time and with the same 1:2 Avocado Oil to Balsamic Vinegar, saute all of the kale until tender, but not squishy. The kale should lose about half of its volume and turn a deep dark green when done.
Once all are complete, serve chicken on top of sauteed veggies. Add in a side of fresh tossed salad and enjoy!!!
Nutritional Breakdown (Serves 4):
Per Serving:
Calories: 405
Carbs: 19g
Fats: 20g
Protein: 44g
Fiber: 4g
Sugars: 6g
Sunday, June 19, 2011
Eh, bland dinner but AWESOME DESSERT!
I wanted to do an awesome crock pot recipe with chicken and vegetables. I didn't want to worry about cooking for dinner tonight, nor have a lot of clean-up following. My timing was off though so that kind of screwed up my meal. Though, not completely, as I was still able to serve when I had planned, the meal was still missing something and a little on the bland side.
Basically, I wanted to do a pulled chicken meal with zucchini, summer squash, sweet potatoes and a base of garlic sauteed kale. The problem was with the sweet potatoes. I thought it wouldn't take more than 2 1/2 hours in the crock pot for the cubed sweet potatoes to cook, but it ended up taking closer to 4 1/2. I was still able to serve the rest of the meal so it was, as they said in Apollo 13, "a successful failure." Not to worry though. I will get this one right and when I do, I will post pictures and the recipe!
Now, on to something much more interesting! DESSERT!!!
I finally got a chance to sample two Paleo Approved frozen desserts that I have heard much about. This was a bonus for me because I L-O-V-E ice cream and giving it up was a very hard thing for me to do.
The first dessert is an ice cream type bar made by So Delicious. It is their coconut almond mini sandwich and it is soooo light and awesome!!! How can you go wrong with this one? It is coconut, almonds and chocolate!
The second dessert is another ice cream style dessert by Purely Decadent. This one is the Coconut Milk Mint Chip dessert and it tops even the coconut almond mini bars! It was so light and fluffy, more like a finely shaved cup of ice than a heavy cream cup of ice cream.
Both of these desserts are awesome and new favorites! They have helped me get over my cravings for ice cream at night. They are both comparable to ice cream in regards to calories though so careful you don't over do it with these. You very easily can!
Basically, I wanted to do a pulled chicken meal with zucchini, summer squash, sweet potatoes and a base of garlic sauteed kale. The problem was with the sweet potatoes. I thought it wouldn't take more than 2 1/2 hours in the crock pot for the cubed sweet potatoes to cook, but it ended up taking closer to 4 1/2. I was still able to serve the rest of the meal so it was, as they said in Apollo 13, "a successful failure." Not to worry though. I will get this one right and when I do, I will post pictures and the recipe!
Now, on to something much more interesting! DESSERT!!!
I finally got a chance to sample two Paleo Approved frozen desserts that I have heard much about. This was a bonus for me because I L-O-V-E ice cream and giving it up was a very hard thing for me to do.
The first dessert is an ice cream type bar made by So Delicious. It is their coconut almond mini sandwich and it is soooo light and awesome!!! How can you go wrong with this one? It is coconut, almonds and chocolate!
The second dessert is another ice cream style dessert by Purely Decadent. This one is the Coconut Milk Mint Chip dessert and it tops even the coconut almond mini bars! It was so light and fluffy, more like a finely shaved cup of ice than a heavy cream cup of ice cream.
Both of these desserts are awesome and new favorites! They have helped me get over my cravings for ice cream at night. They are both comparable to ice cream in regards to calories though so careful you don't over do it with these. You very easily can!
Tuesday, June 14, 2011
Dijon Pork Loin Chops with Sauted Brussels Sprouts
You have no idea the treat you are in for with this one! I'm eating this dish as I type this because I could not wait to share this recipe!!! This is a recipe I had to modify from the book "Everyday Paleo" by Sarah Fragaso. Slight modifications were made because some of the original ingredients were not on hand at the time.
Ingredients:
1 1/2 lb Pork Loin Chops (Visible Fat Trimmed Off)
1/2 lb Raw Brussels Sprouts (Halved)
4 Cups Raw Baby Spinach
1 1/2 Tbsp Dijon Mustard
3 Garlic Cloves
1/2 Tbsp Dried Thyme
1/2 Cup Reduced Sodium Chicken Broth
2 Tbsp EVOO
2 Tbsp Avocado Oil
4 Tbsp Balsamic Vinegar
1/2 Fresh Raw Lime
Directions:
Slice 1/2 lb Brussels Sprouts in half, toss in saute pan with 2 Tbsp Avocado Oil and 2 Tbsp Balsamic Vinegar, on med heat. Dash sea salt and black peppercorn to taste. You'll want to saute these slower than normal so you don't burn them. Cover and keep stirring every 2-3 minutes until sprouts are about fork tender. Hand squeeze 1/2 lime into saute pan and stir. Remove from heat and let sprouts slightly cool and soak in lime juice for about 2-3 minutes before serving.
Next, heat large pan to med-high with 2 Tbsp EVOO and 3 Garlic Cloves (Chopped or Diced). Add Pork Loin Chops and brown on each side, about 3-4 minutes per side. Careful not to burn garlic. Dash sea salt and black peppercorn to taste. While that's cooking, mix together the broth, thyme and mustard in bowl. Once chops are browned on each side, add mustard mix to pan, turn down to medium heat and simmer, flipping occasionally, for about 15 minutes or until firm and fully cooked. Once cooked, leave remaining juices and garlic in pan and put chops on serving plate. Toss 4 cups baby spinach into the mixture and stir until covered with juices. Cover and cook about 1 minute. Stir and cover again for one more minute. Serve immediately, after slightly cooking, on top of chops.
Serve plate with chops covered with spinach and Brussels sprouts on the side. Side dish a tossed salad to compliment the cooked veggies and thoroughly enjoy! I know I am right now!!!
Nutritional Breakdown: (Serves 4)
Calories: 372
Total Carbs: 7g
Total Fats: 20g
Protein: 36g
Fiber: 2g
Sugars: 4g
Ingredients:
1 1/2 lb Pork Loin Chops (Visible Fat Trimmed Off)
1/2 lb Raw Brussels Sprouts (Halved)
4 Cups Raw Baby Spinach
1 1/2 Tbsp Dijon Mustard
3 Garlic Cloves
1/2 Tbsp Dried Thyme
1/2 Cup Reduced Sodium Chicken Broth
2 Tbsp EVOO
2 Tbsp Avocado Oil
4 Tbsp Balsamic Vinegar
1/2 Fresh Raw Lime
Directions:
Slice 1/2 lb Brussels Sprouts in half, toss in saute pan with 2 Tbsp Avocado Oil and 2 Tbsp Balsamic Vinegar, on med heat. Dash sea salt and black peppercorn to taste. You'll want to saute these slower than normal so you don't burn them. Cover and keep stirring every 2-3 minutes until sprouts are about fork tender. Hand squeeze 1/2 lime into saute pan and stir. Remove from heat and let sprouts slightly cool and soak in lime juice for about 2-3 minutes before serving.
Next, heat large pan to med-high with 2 Tbsp EVOO and 3 Garlic Cloves (Chopped or Diced). Add Pork Loin Chops and brown on each side, about 3-4 minutes per side. Careful not to burn garlic. Dash sea salt and black peppercorn to taste. While that's cooking, mix together the broth, thyme and mustard in bowl. Once chops are browned on each side, add mustard mix to pan, turn down to medium heat and simmer, flipping occasionally, for about 15 minutes or until firm and fully cooked. Once cooked, leave remaining juices and garlic in pan and put chops on serving plate. Toss 4 cups baby spinach into the mixture and stir until covered with juices. Cover and cook about 1 minute. Stir and cover again for one more minute. Serve immediately, after slightly cooking, on top of chops.
Serve plate with chops covered with spinach and Brussels sprouts on the side. Side dish a tossed salad to compliment the cooked veggies and thoroughly enjoy! I know I am right now!!!
Nutritional Breakdown: (Serves 4)
Calories: 372
Total Carbs: 7g
Total Fats: 20g
Protein: 36g
Fiber: 2g
Sugars: 4g
Monday, June 13, 2011
Great Rebuttal to Arguments Against the Paleolithic Lifestyle
It amazes me how great I feel every day. It amazes me how I can visibly measure my fat loss and lean muscle mass gains on a near daily basis. It amazes me how fast I am recovering from intense workouts. It amazes me how satiated I am even though I am eating fewer calories now than in the past. It amazes me how I have absolutely no afternoon "bonks or crashes or headaches" ever. It amazes me how careless people can be in their assessments of published scientific studies... Read the article in the link below to learn more about why your cereals, whole grains and "bone saving milk" are proven to do you far greater harm than good.
CLICK HERE
There are other articles and I will post them when I have a chance but this is the first must read of them.
CLICK HERE
There are other articles and I will post them when I have a chance but this is the first must read of them.
Saturday, June 11, 2011
Pan Seared Garlic Lemon Pepper Salmon and Shrimp Fra Diavolo
I L-O-V-E seafood! Tonight's dish was all about fresh, wild caught seafood too. I picked up a 16oz piece of wild Atlantic Salmon and 1 pound of extra large raw shrimp just off of today's boat from Northwestern Seafood. I made two separate and complimenting rubs for each and they went soooo well together. Here is the recipe for each rub, and directions to cook the whole dish:
Serves 4. Prep time 20 minutes. Cook time 15 minutes.
Ingredients For Garlic Lemon Pepper Rub:
2 Tbsp Lemon Pepper Seasoning
2 Tbsp Garlic Powder
2 Tbsp Ground Cracked Peppercorn
1 Tbsp medium crushed Sea Salt
Ingredients for Fra Diavolo (with Lime):
2 tsp chili powder
1 Tbsp Crushed Red Pepper Flakes
1 Tbsp EVOO
1 Tbsp Garlic Powder
1 tsp Black Pepper
1 Large Lime (juiced)
Main Ingredients:
1 lb Wild Caught Atlantic Salmon (skin on)
1 lb Extra Large Shrimp (shelled, deviened and butterflied)
1 Large Zucchini
3 Yellow Summer Squash
1 Large Green Bell Pepper
1 Large Red Bell Pepper
Directions:
Mix each rub and put both aside.
Chop or slice zucchini, squash, green and red bell pepper and set aside for saute pan.
First, sprinkle all of the Garlic Lemon Pepper rub on salmon fillet. Be sure to gently rub the seasonings into the meat side of the fillet. Cover and set aside (put in refrigerator if prepping for much later). Next, pour fra diavolo mixture into a plastic baggie, then add all shrimp and seal the baggie. Massage the mixture into the shrimp by hand for about 2-3 minutes to ensure full and even coverage. Set shrimp baggie aside to let mixture absorb into shrimp meat.
Heat deep non-stick saute pan for veggies to med-high heat with about 1 oz Avocado oil. Once oil is watery, add all veggies and mix to coat. Splash about 1 oz of Balsamic Vinegar on veggies to slightly sweeten them. While veggies are sauteing, heat large non-stick pan for salmon fillet to between medium and medium high and place fillet in pan, skin side down. Cover and let cook about 6 minutes. In the meantime, be sure to keep stirring veggies. Once they start to become tender, turn heat down to med-low and cover.
For the shrimp, heat small non-stick saute pan to med-high. Drain as much of mixture from baggie as possible and then add shrimp to the pan (careful because it may start splattering). Continue to flip and stir shrimp until hard and white (ensuring it is cooked). During this time, be sure to drain pan from time to time to keep from boiling shrimps in their juice.
Once the salmon has cooked for about 6 minutes, flip over and allow to cook another 5-6 minutes or until moderately browned on the meat side surface. Continue flipping and draining shrimp until firm and white.
If you follow the order above, everything should finish at the same time. Press on the salmon fillet to make sure it feels firm before removing from heat. Keep covered until you are sure it is finished. Once fillet is done, set aside on cutting board and cut into four equal sized pieces.
Serve entire meal on a large dish, fillet to the side and the shrimp atop of the sauteed veggies. Serve with a tossed salad as well and pair this dish with Bear Boat Pinot Noir 2007.
Enjoy this one immensely, I know I did!!!
Serves 4. Prep time 20 minutes. Cook time 15 minutes.
Ingredients For Garlic Lemon Pepper Rub:
2 Tbsp Lemon Pepper Seasoning
2 Tbsp Garlic Powder
2 Tbsp Ground Cracked Peppercorn
1 Tbsp medium crushed Sea Salt
Ingredients for Fra Diavolo (with Lime):
2 tsp chili powder
1 Tbsp Crushed Red Pepper Flakes
1 Tbsp EVOO
1 Tbsp Garlic Powder
1 tsp Black Pepper
1 Large Lime (juiced)
Main Ingredients:
1 lb Wild Caught Atlantic Salmon (skin on)
1 lb Extra Large Shrimp (shelled, deviened and butterflied)
1 Large Zucchini
3 Yellow Summer Squash
1 Large Green Bell Pepper
1 Large Red Bell Pepper
Directions:
Mix each rub and put both aside.
Chop or slice zucchini, squash, green and red bell pepper and set aside for saute pan.
First, sprinkle all of the Garlic Lemon Pepper rub on salmon fillet. Be sure to gently rub the seasonings into the meat side of the fillet. Cover and set aside (put in refrigerator if prepping for much later). Next, pour fra diavolo mixture into a plastic baggie, then add all shrimp and seal the baggie. Massage the mixture into the shrimp by hand for about 2-3 minutes to ensure full and even coverage. Set shrimp baggie aside to let mixture absorb into shrimp meat.
Heat deep non-stick saute pan for veggies to med-high heat with about 1 oz Avocado oil. Once oil is watery, add all veggies and mix to coat. Splash about 1 oz of Balsamic Vinegar on veggies to slightly sweeten them. While veggies are sauteing, heat large non-stick pan for salmon fillet to between medium and medium high and place fillet in pan, skin side down. Cover and let cook about 6 minutes. In the meantime, be sure to keep stirring veggies. Once they start to become tender, turn heat down to med-low and cover.
For the shrimp, heat small non-stick saute pan to med-high. Drain as much of mixture from baggie as possible and then add shrimp to the pan (careful because it may start splattering). Continue to flip and stir shrimp until hard and white (ensuring it is cooked). During this time, be sure to drain pan from time to time to keep from boiling shrimps in their juice.
Once the salmon has cooked for about 6 minutes, flip over and allow to cook another 5-6 minutes or until moderately browned on the meat side surface. Continue flipping and draining shrimp until firm and white.
If you follow the order above, everything should finish at the same time. Press on the salmon fillet to make sure it feels firm before removing from heat. Keep covered until you are sure it is finished. Once fillet is done, set aside on cutting board and cut into four equal sized pieces.
Serve entire meal on a large dish, fillet to the side and the shrimp atop of the sauteed veggies. Serve with a tossed salad as well and pair this dish with Bear Boat Pinot Noir 2007.
Enjoy this one immensely, I know I did!!!
Nutritional Breakdown:
Calories: 303
Total Carbs: 11g
Total Fats: 8g
Protein: 47g
Fiber: 4g
Sugar: 7g
Thursday, June 9, 2011
Curry Chili Chicken With Sauteed Veggies
I love portabella mushrooms. So much so that you will probably end up seeing many recipes with them included from here forward.
Ingredients:
1 Package Boneless Skinless Chicken Breast, about 16oz (Trimmed Visible Fat)
2 Portabella Mushroom heads (Sliced into about 5-6 slices each)
1 Whole Zucchini
1/2 White Onion
2 Tbsp EVOO
2 Tbsp Balsamic Vinegar
Rub:
-1 tbsp curry powder
-2 tbsp chili powder
-2 tbsp garlic powder
-2 tbsp garlic peppercorn seasoning (McCormick Grinder)
Directions:
Mix rub ingredients into bowl, set aside. Next, cube chicken breasts into about 1 inch cubes. Put all cubes into large sealing plastic bag, add rub mix, close bag and shake vigorously for 10-20 seconds. Massage rub mix into cubes as needed until all are visibly and fully coated. Set bag aside.
Next heat large saute pan to med-high with 2 Tbsp EVOO. Add mushroom slices and saute for about 5 minutes, then add remaining vegetables and dash with balsamic vinegar to sweeten. Cover and let simmer until reaching desired tenderness. In the meantime, in large non-stick cooking pan heated to med-high, add chicken from bag and cook fast, stirring constantly, for about 4-5 minutes. Once chicken is mostly white, turn heat down to med-low and let simmer until chicken cubes are 160 degrees internally (about another 8 minutes).
Once both pans are done, the dish is complete! I really liked this one a lot, and Definitely plan to make it again. Serve the cubed chicken on top of the sauteed veggies and add a tossed salad if you want!
Nutritional Breakdown: (Serves 4)
Calories: 258
Carbs: 11g
Fats: 12g
Protein: 29g
Fiber: 4g
Sugar: 4g
Ingredients:
1 Package Boneless Skinless Chicken Breast, about 16oz (Trimmed Visible Fat)
2 Portabella Mushroom heads (Sliced into about 5-6 slices each)
1 Whole Zucchini
1/2 White Onion
2 Tbsp EVOO
2 Tbsp Balsamic Vinegar
Rub:
-1 tbsp curry powder
-2 tbsp chili powder
-2 tbsp garlic powder
-2 tbsp garlic peppercorn seasoning (McCormick Grinder)
Directions:
Mix rub ingredients into bowl, set aside. Next, cube chicken breasts into about 1 inch cubes. Put all cubes into large sealing plastic bag, add rub mix, close bag and shake vigorously for 10-20 seconds. Massage rub mix into cubes as needed until all are visibly and fully coated. Set bag aside.
Next heat large saute pan to med-high with 2 Tbsp EVOO. Add mushroom slices and saute for about 5 minutes, then add remaining vegetables and dash with balsamic vinegar to sweeten. Cover and let simmer until reaching desired tenderness. In the meantime, in large non-stick cooking pan heated to med-high, add chicken from bag and cook fast, stirring constantly, for about 4-5 minutes. Once chicken is mostly white, turn heat down to med-low and let simmer until chicken cubes are 160 degrees internally (about another 8 minutes).
Once both pans are done, the dish is complete! I really liked this one a lot, and Definitely plan to make it again. Serve the cubed chicken on top of the sauteed veggies and add a tossed salad if you want!
Nutritional Breakdown: (Serves 4)
Calories: 258
Carbs: 11g
Fats: 12g
Protein: 29g
Fiber: 4g
Sugar: 4g
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