Have any of you been watching your uric acid levels? Any issue with high levels due to high protein intake?

I've always thought about moving out of America to a country that on average has better quality food and people with healthier diets and lifestyles. I know Europe is generally a pretty healthy continent but I was wondering if there's a country in Europe that stands out and what the runner-ups are.

Hi, just a bit confused can you have soy sauce or is that a definite no no? If not then what alternatives are there? Thanks.

Looking for advice or anyone with experience with similar issues. I’ve been keto for a long time. Got off completely for a week for Christmas with no problems. I’ve been getting back to eating right and trying to incorporate some moderate carbs in to my diet now because I’ve increased my weight lifting routine and am cycling to fuel that. What I’ve noticed in the past week since I stopped eating Christmas treats all day and have been eating regular meals about 70% ketogenic and one meal a day usually with a sweet potato or fermented whole grain sourdough is that I am getting seriously lightheaded and anxious after I eat almost immediately. It doesn’t seem to matter if I eat lots of protein or not. It doesn’t seem to matter if I eat a very small amount of carbs or a lot. I’m trying to figure out if somehow I’ve broken my metabolism completely and can’t process carbs anymore ever or if this is some kind of an adjustment period. I ordered a glucose monitor to check that out but otherwise, I have no idea where to go. Don’t have a primary care doc right now and even if I went to see one, I know they would tell me to stop doing keto and give me a bunch of expensive tests. So starting with folks who may have similar experiences. TIA

Need raw milk, cheese, and other such things

I’m trying really hard to find a place to buy Lamb, Beef, and Sheep head.

It has a lot of nutrition. Would prefer humanely raised and reliable. Not diseased. Also experience processing this part of the meat.

Thank you so much. If you have any experience with this.

Could be a butcher, market, or farm. In person or online.

SHEEP , LAMB, BEEF HEAD

Hi,

I have a relatively strict diet, I need a certain amount of calories and macros.

My issue is that it takes too much time to choose my meals and then adjust the quantities to fit it in my target macros.

When I get bored of my diet and I want to add a recipe in it, I need to compute macros for it, adjust again, etc, it can take some time.

To resolve this problem I am developing an app, www.automealplanner.com

Hope it helps you too with meal planning your paleo diet.

I do a lot of keto and primal/paleo baking and cooking. With the cost of eggs being what they are currently, I want to know tried and true egg replacements. Vegan/vegetarian eggs if you will.... what works best for baking and for cooking.

This week is Thanksgiving in the USA. While there are plenty of troublesome issues with the way the indigenous people here were and are treated, I think there is still room for us to consider the modern idea of just being thankful for our friends and families and whatever good things we have in our lives. I hope that you all have a great week with those friends and families, or else in chosen solitude. And if you're with people you don't want to be, or in solitude against your wishes, I hope for everything in your life to be better as soon as possible. I'm not any kind of trained professional, but I'm more than happy to chat a bit if you need someone to talk to this week, and maybe help you to find whatever resources you may need to find to help your situation, whatever it is.

Here are instructions for dry-brining a turkey: http://www.thekitchn.com/how-to-dry-brine-a-turkey-cooking-lessons-from-the-kitchn-212426

And here are some for roasting the turkey: http://www.thekitchn.com/how-to-cook-a-turkey-the-simplest-easiest-method-cooking-lessons-from-the-kitchn-160905

For this week, just choose the recipes you want to make and pull the grocery list out of it, since not everyone won't make the same combination of things.

Paleo dinner rolls

Uncategorized

Source http://paleospirit.com/2013/paleo-dinner-rolls/

Ingredients

1 cup tapioca flour (starch) 
1/4 – 1/3 cup coconut flour 
1 teaspoon sea salt 
1/2 cup warm water 
1/2 cup olive oil 
1 large egg, whisked 

Directions

Preheat oven to 350 degrees F.

Combine the tapioca flour (you can substitute arrowroot flour/starch) with the salt and 1/4 cup of the coconut flour in a medium bowl. Mix well.

Pour in oil and warm water and stir. Add the whisked egg and continue mixing until well combined.

If the mixture is too thin you should add one or two more tablespoons of coconut flour – one tablespoon at a time – until the mixture is a soft but somewhat sticky dough.

Use a spatula or large spoon to scoop out about two tablespoons of the dough and roll into balls. You will be making about 10 rolls. Use extra tapioca flour in the palms of your hands so the dough does not stick.

Place each roll of dough onto a greased baking pan, parchment paper or one covered with a Silpat (what I used)

Bake for 35 minutes

Done!

Rosemary Roasted Sweet Potatoes and Onions

Uncategorized

Prep 15 mins Cook 30 mins Makes 4-6 Source Garnishwithlemon.com

Ingredients

4 medium-sized sweet potatoes, peeled and cut into bite-sized pieces 
1 large sweet onion, chopped into similarly sized pieces as potatoes 
2-3 tablespoons olive oil 
1 heaping tablespoon chopped fresh rosemary 
Kosher salt 
Freshly ground black pepper 

Directions

1. Preheat oven to 400 degrees. Combine potatoes and onion in a bowl. Add olive oil and toss to coat evenly. Sprinkle rosemary, salt and pepper on potato mixture and stir to combine.

2. Pour potato mixture on a cookie sheet and roast in the oven for 25-30 minutes, flipping potatoes and onions halfway through. Depending on the size of your potato and onion pieces, they may cook faster or slower. Keep an eye on them so they don't burn.

3. Remove from oven and season to taste with additional salt and pepper.

Thanksgiving Savory Bacon Butternut Squash Souffle

Uncategorized

Prep 40 mins Cook 40 mins Makes 5 Source Paleomg.com

Ingredients

1 small butternut squash, cut in half lengthwise (about 2 cups pureed) 
4 eggs, yolks and whites separated 
1 heaping tablespoon coconut flour 
4 slices of bacon, diced 
~1/4 cup rendered bacon fat (from the bacon you just cooked) 
1 garlic clove, minced 
1 shallot, sliced 
1 teaspoon fresh thyme, chopped 
1 teaspoon fresh sage, chopped 
salt and pepper, to taste 

Directions

1. Preheat oven to 400 degrees.

2. Place butternut squash cut side down on a baking sheet.

3. Bake for 30-35 minutes until soft. Then scoop out the excess seeds (I scoop out the seeds after it bakes. It’s way easier that way). Then turn down oven to 350 degrees.

4. Scoop out the insides of your butternut squash and place in the food processor.

5. Puree until smooth.

6. Now place your diced bacon in a pan over medium heat and cook until crispy. Remove cooked bacon with a slotted spoon and place on a plate with a paper towel.

7. Now pour out the excess bacon fat into your food processor, leaving behind a tablespoon in the pan.

8. With your butternut squash and bacon fat in the food processor, add your egg yolks as well. Puree until smooth, then add to a large bowl.

9. In the pan with the leftover bacon fat over medium heat, add your minced garlic and sliced shallots.

10. Cook until shallots are tender and translucent.

11. Add shallots, bacon, coconut flour, herbs, salt and pepper to your bowl and mix well.

12. Now in a separate large bowl, beat egg whites until stiff peaks form. With a spatula, fold in egg whites into your squash bowl until no white streaks remain.

13. Grease your ramekins with coconut oil and pour in mixture to each ramekin. My mixture made 5 soufflés.

14. Bake for 35-40 minutes.

15. Serve and love life.

Grain-Free Thanksgiving Stuffing

Uncategorized

Source Againstallgrain.com

Ingredients

For the bread: 
2-1/2 cups almond flour (2 & 1/2 cups) 
8 ounces farmers cheese ((also called "Dry curd cottage cheese" [Recipe here](https://www.reddit.com/r/Paleo/comments/247505/for_those_who_tolerate_dairy_well_heres_a_super/))) 
1/4 cup melted coconut oil or butter 
1 teaspoon baking soda 
1/4 teaspoon sea salt 
3 eggs 
1/4 cup water 
1 tablespoon fresh herbs, chopped (rosemary, parsley, or thyme) 

For the stuffing:
1 tablespoon extra virgin olive oil 
1 yellow onion, chopped 
2 celery stalks (leaves included), chopped 
2 garlic cloves, minced 
3 sprigs parsley, chopped 
1 sprig rosemary, chopped 
2 sprigs thyme, chopped 
2 sage leaves, chopped 
1/2 cup cremini mushrooms, chopped 
1/2 pound sweet italian sausage (SCD legal)  
1 medium fuji apple, chopped with skin on 
6 cups bread cubes   
3 eggs, lightly beaten   
1/4 cup dry vermouth 
1-1/4 cups turkey stock (or SCD legal chicken broth) 
2 teaspoons sea salt 
1/2 teaspoon pepper 
7 tablespoons salted butter 

Directions

1. Combine all bread ingredients (except for the flour and water) in a food processor and blend until smooth. Add the flour and water and pulse until dough is combined. Dough will be a very sticky consistency.

2. Grease a 9×9 pan and put a rectangular piece of parchment paper at the bottom. This will help the loaf come out easily. Spread a little more oil on top of the parchment piece.

3. Fold the dough into pan and even it out with a spatula.

4. Bake at 325° for about 35 minutes. Careful to not let the top burn.

5. While the bread is baking, saute the celery, onions, garlic, sausage, apples, herbs and mushrooms in 1 tablespoon olive oil for about 15 minutes. Add the vermouth and bring to a boil. Remove from heat while you wait for the loaf to bake and cool.

6. Once the bread has cooled, slice it in half lengthwise to make two thin loaves. Next, slice it into 1/2 inch strips and then across those cuts to make small cubes.

7. Coat with 5 tbsp melted butter. Place on a cookie sheet and toast in the oven for 30 minutes on 300° turning occasionally. The bread should come out golden brown and slightly dry.

8. Toss the bread crumbs with the sauteed mixture, eggs, salt and pepper, and turkey stock.

9. Transfer stuffing to a well buttered baking dish and sprinkle the additional 2 tablespoons of butter on top. Cover with foil, and bake at 350° for 35 minutes. Uncover and bake 15 minutes until top is golden.

Tip : make the bread and toast it a couple of days before and store the toasted cubes in a ziplock. You can also saute the mixture the night before Thanksgiving and then put it all together right before baking.:

Green Beans with Lemon & Sage Crumbs

Uncategorized

Prep 10 mins Cook 15 mins Source Meatified.com

Ingredients

1.5 lbs green beans, topped and tailed 
¼ lb ground chicken 
¾ cup diced onion 
2 tsp sage, fresh is awesome if you have it 
2 tsp garlic powder 
⅛ cup almond flour 
Zest of one lemon 
Lemon juice & olive oil to taste 

Directions

1. Heat a little oil in a skillet and cook the ground chicken.

2. Remove the chicken from the pan, add it to a mini food processor and pulse until breadcrumb sized. Don't puree it! Set aside.

3. Add your diced onion and herbs to the pan you used to cook the chicken, adding a little more oil if needed. Soften the onion and remove the skillet from the heat.

4. Add the onion & herb mixture to the ground chicken in a bowl large enough to combine all ingredients except the green beans.

5. Add the almond flour and lemon zest to the bowl; mix to combine evenly.

6. Return the skillet to the heat with enough oil to cover the pan thinly. Add the crumb mixture and cook until it colors - don't have the heat too high or it will burn.

7. Optional step: remove the crumbs from the skillet and spread them out on a clean dry baking tray. Broil for a minute or two until they are toasted, watching carefully to make sure they don't burn.

8. Bring a pot of water to the boil. Add the beans and cook for 5 - 7 minutes, until cooked through but still crunchy.

9. If serving straight away, drain and add to large bowl. Add lemon juice and olive oil to taste, then toss until evenly coated. Top with the crumbs and serve.

10. If making ahead: blanch the beans in ice water when just undercooked. Refrigerate until needed and reheat them in a skillet with a little oil for a few minutes. Remove from heat, toss with lemon juice and olive oil to taste, them top with the crumbs to serve.

Bourbon & Honey Glazed Carrots

Uncategorized

Source Soletshangout.com

Ingredients

8-9 large carrots (I used multi-colored carrots for pizzazz!) 
2 tbs olive oil 
3 tbs bourbon 
Juice from 1 small lemon 
1 tbs of raw honey, liquid state 
Salt, pepper & granulated garlic, to taste 
Rosemary, finely chopped 

Directions

1. Preheat your oven to 400 degrees.

2. Wash your carrots well. If you like, you can peel them. I chose to leave the skins on my carrots.

3. Chop up your carrots into manageable sticks and put them into a medium sized mixing bowl.

4. In a small bowl, mix together your olive oil, bourbon, lemon juice and honey. Whisk until it all comes together.

5. Add your bourbon mixture to your carrots. Using clean hands, toss it all together until all of your carrots are well coated.

6. Dump your carrots out onto a clean baking sheet and arrange them so that they are in a flat layer, not overlapping on another. Sprinkle with salt, pepper and garlic to your liking. Sprinkle some of your finely chopped rosemary on top.

7. Roast for 20 minutes. Your carrots will be soft, and have a nice glaze to them.

8. Serve as a side dish, snack, or toss in a salad! Most of all, enjoy!

__

Pumpkin Snikerdoodles - Paleo, Grain Free & Vegan

Uncategorized

Prep 10 mins Cook 10 mins Makes 15 Source Tessadomesticdiva.com

Ingredients

2 cups blanched almond flour 
½ teaspoon cinnamon 
¼ teaspoon salt 
¼ teaspoon baking soda 
½ cup fresh pumpkin puree  
3 tablespoons melted coconut oil 
3 tablespoons honey or coconut nectar 
1 teaspoon vanilla 
Optional: 1 tablespoon psyllium husks (adds a firmer texture) 
2 tablespoons palm sugar 
1 teaspoon cinnamon 

Directions

1. Preheat oven to 350 degrees.

2. In a medium bowl, whisk the flour, cinnamon, salt, and soda.

3. In a liquid measuring cup, mix the wet ingredients through the psyllium husks well (make sure your pumpkin in room temp so the coconut oil does not harden!)

4. Pour the wet mixture into the dry mix and blend with a wooden spoon. The mixture will be stubborn, work it to moisten everything well.

5. Roll the batter into 14-16 cookies, roughly golf ball size.

6. Mix your cinnamon sugar coating in a small bowl (palm sugar and remaining cinnamon).

7. Roll each ball into the mixture, and place on a parchment lined cookie sheet. Press down slightly with the palm of your hand: these cookies don't move much!

8. Bake for 10-13 minutes until bottoms are golden.

9. Cool on cookie sheet for 10 minutes, remove and store in an airtight container.

Grain-free and Dairy-free Pumpkin Pie (SCD, Paleo)

Uncategorized

Source Againstallgrain.com

Ingredients

For the crust: 
1 1/2 cup almond flour 
3/4 cup whole pecans 
1 tablespoon coconut oil 
2 tablespoons honey 
1 egg 
1/4 teaspoon salt 
1/4 teaspoon ground cinnamon 
1/4 teaspoon ground ginger 

For the filling:
1 15 ounce can pumpkin puree (or about 2 cups fresh) 
1/2 cup almond milk 
3 eggs + 1 egg yolk 
1 teaspoon vanilla extract 
1/4 teaspoon kosher salt 
1 teaspoon ground ginger 
1 teaspoon ground cinnamon 
1/2 teaspoon ground nutmeg 
1/4 teaspoon ground clove 
1/4 teaspoon ground cardamom 
1/2 teaspoon lemon zest 
1/2 cup grade B maple syrup (honey for SCD) 

Directions

1. Add the pecans to a food processor and process until they have turned into a coarse flour.

2. Add the rest of the ingredients and process for 15 seconds, until a dough forms.

3. Press the dough into an 8 or 9-inch pie plate (or springform pan for easy release), spreading it up the sides and covering the bottom. Fill with pie weights or prick a few shallow holes in the crust with a fork to keep it from bubbling during baking.

4. Bake the crust at 325 degrees for 10 minutes. Remove it from the oven and cool for 10 minutes, then place in the freezer for 20 minutes.

5. Whisk all of the ingredients together in a bowl.

6. Pour the filling into a frozen pie crust.

7. Bake at 350 degrees for 35 minutes, or until the custard has set but is still slightly jiggly in the center. If the crust starts to brown too quickly, you can cover the edges with foil and continue baking.

8. Turn off the oven and leave it cracked open for 30 minutes while the pie cools. This will help it from cracking on the top.

9. Refrigerate until chilled, then serve with coconut whipped cream on top.

Cranberry Relish

1 lb fresh cranberries 
2 granny smith apples, chopped into chunks 
10 oz raspberries (frozen pack), thawed
1 teaspoon lemon juice 
1/2 c orange marmalade 

Put everything but the marmalade in the food processor and blitz a couple times till a "relish" consistency. Stir in the marmalade. While you can use sugar free marmalade, they're usually made with sucralose or other "fake sugars" and it gives it a really weird taste. Best to just use the regular stuff if you don't mind just a little bit of sugar. The recipe originally called for an extra WHOLE CUP of added sugar, which is entirely unnecessary because of how sweet the raspberries are.

So how was halloween for those in places that make a big deal about it? I ate like 3 pieces of candy that I have always enjoyed (almond joy, baby ruth, and reeces) and that was more than enough. They have a weird combination of nostalgic "good flavor" and a modern "these really aren't that good" feeling...the good is still more than the bad, but looking at the pile of candy my kids had collected made me feel more gross than excited like it did years ago.

The end of the year is tough...halloween, thanksgiving, and all the other various winter holidays including Diwali, Hanukkah, Christmas, Kwanzaa, and others. As far as I know, all of them feature quite a lot of food, and often specifically food that is either not paleo/primal or else preparations that aren't really healthy. Decide ahead of time what your goals are, and then stick to them.

I'm trying to get back into weightlifting consistently and I'm trying really hard to force myself to be okay with eating above maintenance. I understand conceptually that I need to have a caloric surplus to build muscle, but it's definitely one of those things that is difficult to get into your own head after spending a long time at maintenance or a light deficit. I've seen a lot of posts of people saying basically just "trust the program" and since I know that I can always switch back to a deficit and lose unwanted weight, I should be fine.

I was doing a 6d/wk "PPL" program, but after falling out of the habit I think I'm going to try a 4 day "5/3/1" program. If any of you have experience with like...beginner to intermediate weightlifting programs, I'd be interested to hear it.

Instant Pot Honey Garlic Chicken - Honey. Garlic. Couple other things, like 40 minutes, and it tastes like it's been cooking all day. Yum! As always, just throw in the crockpot for 8 hours on low if you don't have an instant pot.

Garlicky Lemongrass Chicken - If you can't find lemongrass at your regular grocery store, check wholefoods/healthfood places, and then check any various ethnic grocery.

Ground Beef and Cabbage Stir Fry - Ready in about 10 minutes, especially if you buy pre-shredded stuff. The original recipe calls for Canola oil, but obviously anything will work.

Cajun Cauliflower Casserole - Looks like a lot of stuff, but really isn't all that much to get together. You could even leave out the meats and make this more of a veggie side dish.

Apple and Butternut Squash Soup with Bacon - It isn't soup weather here, but I know it's starting to be lots of other places.

Grocery List

Baking Goods

☐ Pinch of sugar

Canned and Jar Goods

☐ 1 32 ounce box chicken broth
☐ 1/4 Cup Reduced-sodium chicken broth
☐ 1 cup pumpkin puree (optional)
☐ 2 oz Cans Whole tomatoes 14.5 each
☐ 1 Tbsp Tomato paste

Dairy

☐ 1 Egg white
☐ 1 Whole egg
☐ 1/4 to 1/2 cup heavy cream (optional)

Frozen Foods

☐ 4 Oz Raw fresh shrimp (or thawed if frozen)

Meat

☐ 3 slices bacon
☐ 1 Cup Shredded chicken firmly packed (I used leftover rotisserie chicken), 4oz
☐ 4 to 6 bone-in, skinless chicken thighs
☐ 1 pound extra lean ground beef

Miscellaneous

☐ 2 Andouille Sausage links thinly sliced
☐ black sesame seeds for garnish
☐ 4 pounds skinless, boneless chicken thighs and breasts
☐ 9 ounce bag cole slaw mix or mix of green cabbage, purple cabbage, shredded carrots
☐ 1/2 cup no salt ketchup

Oils and Dressings

☐ 1 tablespoon canola oil
☐ 2 Tbsp Extra-virgin olive oil
☐ 1 tablespoon sesame seed oil
☐ 1/4 cup vegetable oil, plus more for brushing

Produce

☐ 2 apples, peeled and diced
☐ 1 medium butternut squash, peeled and diced
☐ 1 1/2 Lbs Cauliflower cut into bite-sized florets (about 7 cups of florets)
☐ 1/2 Cup Celery thinly sliced
☐ 4 cloves garlic, minced
☐ 1 Tbsp + 1 tsp Garlic minced
☐ 1 large garlic clove, smashed
☐ 1 tablespoon freshly grated ginger
☐ 2 teaspoons ginger
☐ Sliced green onion for garnish
☐ 1 large jalapeño, chopped
☐ 5 plump lemongrass stalks, inner bulb only, coarsely chopped
☐ 1 1/2 Cups Onion roughly chopped (about half a large onion)
☐ 1 onion, chopped
☐ sliced green onions, for garnish
☐ 2 tablespoons chopped fresh parsley
☐ Minced parsley for garnish
☐ 1 Red Pepper chopped chopped
☐ Generous pinch of pepper
☐ ½ teaspoon pepper
☐ 2 scallions thinly sliced
☐ 3 scallions, white and light green parts only, coarsely chopped

Sauces and Condiments

☐ 1/3 cup honey
☐ 1/2 cup low sodium soy sauce (see notes for alternatives)
☐ 2 tablespoons low-sodium soy sauce
☐ 1 tablespoon sriracha

Spices and Seasonings

☐ 2 leaves Bay
☐ 1 Tbsp + 1 tsp Cajun seasoning
☐ 1 teaspoon garlic powder
☐ 1 teaspoon onion powder
☐ 1/2 teaspoon dried oregano
☐ ¼ teaspoon red pepper flakes
☐ salt and fresh ground pepper, to taste
☐ Salt and freshly ground pepper
☐ 1/2 tsp Sea salt
☐ 1/2 tablespoon toasted sesame seeds, for garnish
☐ 1 teaspoon thyme

Instant Pot Honey Garlic Chicken

Uncategorized

Prep 5 minutes Cook 20 minutes Makes Servings 4 Source Diethood.com

Ingredients

1/3 cup honey
4 cloves garlic, minced
1/2 cup low sodium soy sauce (see notes for alternatives)
1/2 cup no salt ketchup
1/2 teaspoon dried oregano
2 tablespoons chopped fresh parsley
1 tablespoon sesame seed oil
4 to 6 bone-in, skinless chicken thighs
salt and fresh ground pepper, to taste
1/2 tablespoon toasted sesame seeds, for garnish
sliced green onions, for garnish

Directions

In a small mixing bowl combine honey, minced garlic, soy sauce, ketchup, oregano and parsley; mix until well combined and set aside.

Heat the Instant Pot in sauté mode.

Add sesame oil to the pot.

Season chicken thighs with salt and pepper; arrange in the instant pot and cook for about 2 to 3 minutes per side.

Add the prepared honey garlic sauce to the pot; cover and lock the lid.

Cook in poultry mode for 20 minutes.

Turn off the pot and allow it to release the pressure, about 5 minutes.

Transfer chicken to a serving plate and spoon the sauce over the chicken.

Garnish with toasted sesame seeds and green onions.

Serve.

Garlicky Lemongrass Chicken

Uncategorized

Prep 10 min Cook 40 min Makes Serves : 6 to 8 Source Foodandwine.com

Ingredients

5 plump lemongrass stalks, inner bulb only, coarsely chopped
3 scallions, white and light green parts only, coarsely chopped
1 large garlic clove, smashed
1 large jalapeño, chopped
Pinch of sugar
1/4 cup vegetable oil, plus more for brushing
Salt and freshly ground pepper
4 pounds skinless, boneless chicken thighs and breasts

Directions

In a food processor, pulse the lemongrass until finely chopped. Add the scallions, garlic, jalapeño and sugar and pulse until finely chopped. With the machine on, add the 1/4 cup of vegetable oil in a steady stream and process to a fine paste. Season the paste with salt and pepper.

Using a small, sharp knife, make 1/2-inch-deep slashes into the chicken and rub the paste all over, working it into the slashes. Marinate the chicken for 15 minutes at room temperature or refrigerate overnight.

Light a grill. Brush the chicken with oil, season with salt and pepper and grill over a medium-hot fire, turning occasionally, until browned and cooked through, about 15 minutes.

Ground Beef and Cabbage Stir Fry

Uncategorized

Prep 5 minutes Cook 15 minutes Makes Servings 2 Source Savorytooth.com

Ingredients

1 pound extra lean ground beef
9 ounce bag cole slaw mix or mix of green cabbage, purple cabbage, shredded carrots
2 scallions thinly sliced
1 tablespoon freshly grated ginger
2 tablespoons low-sodium soy sauce
1 tablespoon sriracha
1 tablespoon canola oil
black sesame seeds for garnish

Directions

Combine soy sauce and sriracha in a small mixing bowl and stir until smooth. Set aside.

Heat a 3 quart or larger pan over medium-high heat. Add canola oil and tilt the pan to spread the oil. Add ground beef and cook until browned, about 5 minutes, stirring frequently and breaking the meat apart.

Add cole slaw mix to the pan and stir with the beef. Cook until cabbage is wilted and tender, about 5 minutes, stirring frequently.

Reduce heat to medium-low. Pour sauce over the pan, and add ginger. Stir until everything is well-mixed. Add salt to taste, if needed.

Remove pan from heat. Stir in sliced scallions, and garnish with sesame seeds. Serve while hot.

Cajun Cauliflower Casserole

Casserole

Prep 20 minutes Cook 1 hour Makes Servings 4 Source Foodfaithfitness.com

Ingredients

2 Tbsp Extra-virgin olive oil
1 1/2 Cups Onion roughly chopped (about half a large onion)
1 Tbsp + 1 tsp Garlic minced
1 Tbsp + 1 tsp Cajun seasoning
1 1/2 Lbs Cauliflower cut into bite-sized florets (about 7 cups of florets)
2 oz Cans Whole tomatoes 14.5 each
1/4 Cup Reduced-sodium chicken broth
1 Tbsp Tomato paste
2 leaves Bay
2 Andouille Sausage links thinly sliced
1 Red Pepper chopped chopped
1 Cup Shredded chicken firmly packed (I used leftover rotisserie chicken), 4oz
4 Oz Raw fresh shrimp (or thawed if frozen)
1/2 Cup Celery thinly sliced
1/2 tsp Sea salt
Generous pinch of pepper
1 Whole egg
1 Egg white
Minced parsley for garnish
Sliced green onion for garnish

Directions

Heat your oven to 400 degrees and rub an 8x8 or 9x9 inch baking pan with olive oil.

Heat the olive oil up in a LARGE pan on medium/high heat.

Add in the onion, garlic and Cajun seasoning and cook until lightly golden brown, about 1 minute.

Add the cauliflower florets into the pan and stir until the cauliflower is evenly coated in the spices.

Add in the cans of tomatoes, chicken broth, tomato paste and bay leaves and stir until well mixed. Bring the mixture to a rapid boil and then reduce the heat to medium, cover, and simmer until the cauliflower is fork-tender, about 15-18 minutes.

Once tender, uncover the pan, turn the heat to high and boil until the liquid is evaporated, about 8-9 minutes. Stir frequently so that the bottom doesn't burn.

Transfer the mixture into a large food processor and process until smooth and creamy. Scrape into a large bowl and place into the freezer to quickly chill while you cook the sausage. (If you don't do this, it'll be to hot and you might cook the eggs once you add them!)

While the cauliflower chills, hit a large non-stick pan on medium/high heat. Add in the sliced sausage and cook until golden brown, flipping once. This takes 1-2 minutes per side. Transfer to a paper-towel lined plate and blot off the excess grease.

Take the cauliflower mixture from the freezer and stir in the cooked sausage, red pepper, shredded chicken, shrimp, celery and salt and pepper until well mixed.

Lightly beat the egg and egg white in a separate, small bowl and add into the cauliflower mixture. Stir until evenly incorporated.

Press the mixture into the prepared pan and spread out evenly. Cover and bake for 20 minutes. Then, uncover and bake an additional 25-30 minutes until the top is lighly brown.

Let stand for 10 minutes and then garnish with parsley and green onion and DEVOUR.

Cajun Cauliflower Casserole

Casserole

Prep 20 minutes Cook 1 hour Makes Servings 4 Source Foodfaithfitness.com

Ingredients

2 Tbsp Extra-virgin olive oil
1 1/2 Cups Onion roughly chopped (about half a large onion)
1 Tbsp + 1 tsp Garlic minced
1 Tbsp + 1 tsp Cajun seasoning
1 1/2 Lbs Cauliflower cut into bite-sized florets (about 7 cups of florets)
2 oz Cans Whole tomatoes 14.5 each
1/4 Cup Reduced-sodium chicken broth
1 Tbsp Tomato paste
2 leaves Bay
2 Andouille Sausage links thinly sliced
1 Red Pepper chopped chopped
1 Cup Shredded chicken firmly packed (I used leftover rotisserie chicken), 4oz
4 Oz Raw fresh shrimp (or thawed if frozen)
1/2 Cup Celery thinly sliced
1/2 tsp Sea salt
Generous pinch of pepper
1 Whole egg
1 Egg white
Minced parsley for garnish
Sliced green onion for garnish

Directions

Heat your oven to 400 degrees and rub an 8x8 or 9x9 inch baking pan with olive oil.

Heat the olive oil up in a LARGE pan on medium/high heat.

Add in the onion, garlic and Cajun seasoning and cook until lightly golden brown, about 1 minute.

Add the cauliflower florets into the pan and stir until the cauliflower is evenly coated in the spices.

Add in the cans of tomatoes, chicken broth, tomato paste and bay leaves and stir until well mixed. Bring the mixture to a rapid boil and then reduce the heat to medium, cover, and simmer until the cauliflower is fork-tender, about 15-18 minutes.

Once tender, uncover the pan, turn the heat to high and boil until the liquid is evaporated, about 8-9 minutes. Stir frequently so that the bottom doesn't burn.

Transfer the mixture into a large food processor and process until smooth and creamy. Scrape into a large bowl and place into the freezer to quickly chill while you cook the sausage. (If you don't do this, it'll be to hot and you might cook the eggs once you add them!)

While the cauliflower chills, hit a large non-stick pan on medium/high heat. Add in the sliced sausage and cook until golden brown, flipping once. This takes 1-2 minutes per side. Transfer to a paper-towel lined plate and blot off the excess grease.

Take the cauliflower mixture from the freezer and stir in the cooked sausage, red pepper, shredded chicken, shrimp, celery and salt and pepper until well mixed.

Lightly beat the egg and egg white in a separate, small bowl and add into the cauliflower mixture. Stir until evenly incorporated.

Press the mixture into the prepared pan and spread out evenly. Cover and bake for 20 minutes. Then, uncover and bake an additional 25-30 minutes until the top is lighly brown.

Let stand for 10 minutes and then garnish with parsley and green onion and DEVOUR.

Apple and Butternut Squash Soup with Bacon

Side Dish

Source Smilesandwich.com

Ingredients

3 slices bacon
1 onion, chopped
2 apples, peeled and diced
1 medium butternut squash, peeled and diced
1 cup pumpkin puree (optional)
1 32 ounce box chicken broth
2 teaspoons ginger
1 teaspoon salt
½ teaspoon pepper
1 teaspoon thyme
1 teaspoon onion powder
1 teaspoon garlic powder
¼ teaspoon red pepper flakes
1/4 to 1/2 cup heavy cream (optional)

Directions

1. In a large soup pot, fry the bacon until crispy. Remove from pot, drain on a paper towel-lined plate, and crumble. Set aside. Remove all but two teaspoons bacon grease from the pan.

2. Add the onion, apples to the pan and sauté until soft. While they're cooking, place the squash in a microwave-safe bowl and microwave about 5 minutes.

3. Add the squash and spices to the pan and cook until the squash is soft. Next, add the pumpkin and chicken broth to the pan. Bring to a boil, then reduce heat and simmer about 15-20 minutes.

4. Remove from heat and use an immersion blender to puree soup. Stir in the cream if desired. Serve topped with bacon.

Next week is Halloween in the USA, so I'll give the same general note I always do: if you enjoy the halloween candy, please feel free to do so. Just decide ahead of time how much you would like to have and then stick to that. The point of Paleo/Primal isn't to deprive yourself of things you like and enjoy, it's to live a healthier lifestyle and try to cut back on things that are less healthy.

That said, I've rarely found halloween candy to be very fulfilling. It always looks good and gives a sense of nostalgia, but I eat it and kinda shrug. I recommend instead going to the store and getting yourself some of the "fancier" chocolate bars, ideally one that's a higher % cocoa, and enjoying that instead.

Crockpot Brazilian Curry Chicken - I'm not exactly sure what makes this Brazilian vs something more indian, but it's delicious anyway!

Bruschetta chicken- I've had some variation of this kind of a lot recently, but it's really easy and tasty and doesn't use expensive ingredients so I like to make it.

Chicken Enchilada Bake - I don't make this one very often, though I'm not sure why. It's also really easy and delicious!

Indian Spiced Brussels & Carrots - If you happen to still have ingredients from a while back when we made some indian food, feel free to make your own garam masala. If not, it's easily available at the store.

Mushroom Julienne - This is one of those very primal and not very paleo dishes. Feel free to skip it if you don't do dairy.

Grocery List

Beer, Wine and Spirits

☐ ¼ cup white wine

Canned and Jar Goods

☐ 1 cup chicken broth  
☐ 1 (6 ounce) can of diced green chiles  
☐ ¾ cup canned coconut milk  
☐ 1/2 cup Kalamata olives, pitted and liquid drained  
☐ 2 tablespoons tomato paste  

Dairy

☐ 1 tbs butter  
☐ 2 tbs butter  
☐ 3 eggs, whisked  
☐ goat cheese, to garnish (optional)  
☐ ½ cup heavy cream  
☐ Mozzarella cheese  
☐ ¾ cup sour cream  

International Cuisine

☐ sweet curry, to taste  
☐ garam masala, to taste

Meat

☐ 1 pound cooked, shredded chicken  
☐ 1 1/2 lbs uncooked chicken breasts, diced  
☐ 1.5-2 lbs chicken breasts (or whatever suits your fancy)

Miscellaneous

☐ 1 (14 ounce) can El Pato enchilada sauce  
☐ coarse ground sea salt, to taste  
☐ 1 orange bell pepper, seeded and diced (or any color you like)

Oils and Dressings

☐ avocado oil, to taste  
☐ coconut oil, for greasing baking dish  
☐ 2 tbsp olive oil

Produce

☐ 1 small jar (8 oz) of artichokes, liquid drained  
☐ 1 tbsp basil  
☐ 2 bell peppers, chopped into 1 cubes (i used yellow and red)  
☐ 3lbs Brussels sprouts  
☐ 2 carrots, peeled & sliced  
☐ cilantro, to garnish  
☐ 2 cloves of garlic, minced  
☐ 2 garlic cloves, minced  
☐ 3 garlic cloves, minced  
☐ 16 oz of white mushrooms, thinly sliced  
☐ 1 yellow onion, thinly sliced  
☐ ¼ red onion, diced  
☐ ½ of a medium yellow onion, thinly sliced  
☐ 4 medium tomatoes, diced

Sauces and Condiments

☐ 2 tbs balsamic vinegar

Spices and Seasonings

☐ ¼ teaspoon chili powder  
☐ coriander, to taste  
☐ 4-6 tablespoons curry powder  
☐ 1 tablespoon ground ginger  
☐ ¼ teaspoon dried oregano  
☐ dash of red pepper flakes  

Crockpot Brazilian Curry Chicken

Crockpot

Prep 10 mins Cook 8 hours Makes 6-8 Source Paleomg.com Ingredients

1.5-2 lbs chicken breasts (or whatever suits your fancy)
3/4 cup canned coconut milk
1 cup chicken broth
2 tablespoons tomato paste
3 garlic cloves, minced
1 tablespoon ground ginger
4-6 tablespoons curry powder
2 bell peppers, chopped into 1 cubes (i used yellow and red)
1 yellow onion, thinly sliced
salt and pepper, to taste
dash of red pepper flakes 

Directions

1. Grab out your crock pot!! Wooooo crock pot time!

2. Add in the coconut milk, tomato paste, garlic, ginger, curry powder, salt and pepper, red pepper flakes, and whisk together.

3. Add in peppers and onions.

4. Next, add in chicken and pour broth over the chicken.

5. Mix all ingredients together to completely cover the chicken in the curry mixture.

6. Cover and cook at low for 6-8 hours or high for 4-5 hours.

7. Then eat it in a cute Tupperware bowl. Or plate....be that way.

Bruschetta chicken

Chicken

Makes 3-4 Servings Source Paleonewbie.com Ingredients

4 medium tomatoes, diced
2 tbsp olive oil
2 tbs balsamic vinegar
2 cloves of garlic, minced
1 tbsp basil
1 small jar (8 oz) of artichokes, liquid drained
1/2 cup Kalamata olives, pitted and liquid drained (organic if available)
1 1/2 lbs uncooked chicken breasts, diced
Salt and pepper 

Directions

1. Preheat oven to 350º F

2. In a mixing bowl, combine olive oil, balsamic vinegar, garlic and basil

3. Next add the diced tomatoes, artichokes and olives. Stir well to coat, and set aside

4. Cut raw chicken breasts into bite-size pieces

5. Place chicken pieces in oven-safe baking dish and season with salt and pepper

6. Next pour the bruschetta mixture over the chicken

7. Bake 30-35 minutes, or until chicken is cooked through

8. Plate hot and enjoy!

Chicken Enchilada Bake

Chicken

Prep 10 mins Cook 1 hour 15 mins Makes 4-5 Source Paleomg.com Ingredients

coconut oil, for greasing baking dish
1 pound cooked, shredded chicken
1 (14 ounce) can El Pato enchilada sauce
1 (6 ounce) can of diced green chiles
1 orange bell pepper, seeded and diced (or any color you like)
1/4 red onion, diced
2 garlic cloves, minced
1/4 teaspoon chili powder
1/4 teaspoon dried oregano
salt and pepper, to taste
3 eggs, whisked
cilantro, to garnish
goat cheese, to garnish (optional) 

Directions

1. Preheat oven to 350 degrees. Grease an 8×8 glass baking dish.

2. In a large bowl, add shredded chicken, enchilada sauce, green chiles, bell pepper, onion, garlic, chili powder, oregano, and salt and pepper. (feel free to be generous with the salt) and mix well.

3. Then add eggs and mix well to incorporate.

4. Pour mixture into baking dish.

5. Place in oven and bake for 1 hour and 15 minutes. Check at 1 hour to see if eggs have completely cooked through and cook extra 15 minutes, if needed.

6. Let rest for 5 minutes then garnish with goat cheese (optional) and cilantro.

Indian Spiced Brussels & Carrots

Side Dish

Makes 5-6 Servings Source Paleoporn.net Ingredients

3lbs Brussels sprouts
2 carrots, peeled & sliced
garam masala, to taste
sweet curry, to taste
coriander, to taste
coarse ground sea salt, to taste
avocado oil, to taste 

Directions

1. Preheat the oven to 400°F.

2. Chop the ends off the brussels sprouts and remove the outer peel if they're damaged and non-edible looking. Chop the sprouts in half and either quarter or slice larger pieces into chunks of equal size. Transfer cut brussels sprouts to an 8x8 glass baking dish.

3. Add sliced carrots to brussels sprouts and season with garam masala, curry, coriander and sea salt. Drizzle with avocado oil and toss to combine.

4. Transfer dish to the oven and bake for 20 minutes, toss veggies around, and bake for another 20-30 minutes or until tops are browned and crispy.

5. Remove dish from the oven, let rest a couple minutes, and serve.

6. Enjoy! :)

A Russian Dish | Mushroom Julienne

Side Dish

Source Livelaughrowe.com Ingredients

16 oz of white mushrooms, thinly sliced
1/2 of a medium yellow onion, thinly sliced
2 tbs butter
1 tbs butter (separate from above)
1/4 cup white wine
3/4 cup sour cream
1/2 cup heavy cream
salt, fresh cracked pepper
Mozzarella cheese 

Directions

Preheat the over to 375.

In a large skillet, melt the 2 tbs of butter and add mushrooms and onions. Saute, on medium heat, until mushrooms give out liquid and about half the size. Pour most of the liquid off and transfer the mushrooms into a small casserole dish or ceramic pots (you can use large ramekins too).

In a small sauce pot, melt the 1 tbs of butter and add white wine. Simmer on medium heat for a couple of minutes, until the alcohol cooks out. Add the heavy cream and stir in the sour cream. Stir until all combined and add salt and pepper. Bring it to boil and pour over the mushrooms. Stir the mixture.

Sprinkle generously with cheese and bake for about 10 minutes (until the cheese is melted and starts to golden.)

Starting to get back into the swing of things. Mostly caught up with work, and the house is back to being generally clean other than some things we have moved around while we do some updates in the closet. I don't know about you guys, but it drives me absolutely NUTS when things are "out of order" and I don't know where things are or where they should go until we put them back away.

Easy Slow Cooker Vegetable Korma - I know it's been hot outside in most places still, but this is still some pretty tasty comfort food even when it's not cold weather

Spice-Roasted Pork Tenderloin Recipe - Remember that loin (vs tenderloin) is sometimes juicer and more flavorful, so feel free to substitute it in.

Vaca Frita: Crispy Beef Recipe - Feel free to use a garlic crusher or just chop rather than making a paste with a knife. In fact I highly recommend going the easy route, as it's not going to be different enough to matter for most people.

Quick Pickled Cabbage - Feel free to leave out the sugar...it does add a flavor that makes it "taste right" to me, but you could use coconut sugar, honey, or just leave it out. It's not much, but I know many people are completely strict on their paleo/primal.

Spinach, Feta, and Tarragon Frittata - All good things...cooked together in egg. Why not?

Grocery List

Baking Goods

☐ 2 teaspoons muscovado sugar or Coconut sugar (optional! See note in the Quick Pickled Cabbage above)

Canned and Jar Goods

☐ 2 T almond meal (can sub for a coconut flour blend to thicken) 
☐ 3/4 can coconut milk

Dairy

☐ 2 tablespoons butter 
☐ 8 large eggs 
☐ 3 ounces feta, crumbled (about 1/3 cup) 

Frozen Foods

☐ 1/2 cup frozen green peas (sub for extra green beans if completely paleo)

Meat

☐ 1 1/2 pounds flank steak, cut into 4 pieces 
☐ 4 small pork tenderloins (about 4 pounds) 

Oils and Dressings

☐ 1/2 cup apple cider vinegar 
☐ olive oil 
☐ 1/2 cup red wine vinegar 

Produce

☐ 1 green bell pepper, cored and quartered 
☐ 1/2 small/medium head red cabbage 
☐ 2 large carrots, chopped 
☐ 1 large cauliflower, broken into florets (can sub for potatoes/root veggies) 

☐ 1 head of garlic 

☐ 1 cup green beans,chopped 
☐ 1/4 cup plus 2 tablespoons fresh lime juice 
☐ 1/2 large onion, chopped 
☐ 2 large onions—1 halved, 1 thinly sliced 
☐ 2 scallions including green tops, cut into thin slices 
☐ 10 ounces spinach, stems removed, leaves washed and cut into thin strips 
☐ 1 1/2 teaspoons dried tarragon, or 1 1/2 tablespoons chopped fresh tarragon 

Spices and Seasonings

☐ 3 dried bay leaves 
☐ 2 teaspoons caraway seeds (optional) 
☐ 1/2 teaspoon cinnamon 
☐ 2 T curry powder 
☐ 1 teaspoon garlic powder 
☐ 2 teaspoons ground cumin 
☐ 1 teaspoon dried oregano 
☐ 1 T red pepper flakes (optional) 
☐ 2 teaspoons smoked paprika (pimenton) 

☐ 1 tsp garam marsala

Easy Slow Cooker Vegetable Korma

Uncategorized

Source Thebigmansworld.com Ingredients

1 large cauliflower, broken into florets (can sub for potatoes/root veggies)
2 large carrots, chopped
1/2 cup frozen green peas (sub for extra green beans if completely paleo)
1 cup green beans,chopped
1/2 large onion, chopped
2 cloves garlic, minced
3/4 can coconut milk
2 T curry powder
1 T sea salt
1 tsp garam marsala
1 T red pepper flakes (optional)
2 T almond meal (can sub for a coconut flour blend to thicken)

Directions

In a large slow cooker/crock pot, add the chopped cauliflower, carrots, green peas, green beans, onion and garlic and mix well.

In a large mixing bowl, combine the coconut milk with the curry powder, sea salt, garam marsala and red pepper flakes and mix very well. Pour the liquid mixture over the vegetables evenly. Sprinkle with almond meal and ensure it is fully incorporated.

Cook on low for 8 hours or high for 5 hours, until the mixture is very thick. Serve immediately or allow to cool completely. Notes

What differs from a curry is that a korma is supposed to be more thick than liquid.

As with any stew or curry, this tastes better the longer it sits.

Refrigerate for up to one week or freeze for up to two months.

Spice-Roasted Pork Tenderloin Recipe - Melissa Rubel Jacobson | Food & Wine

Makes Serves : 8 Source Foodandwine.com Ingredients

4 small pork tenderloins (about 4 pounds)
2 teaspoons smoked paprika (pimenton)
2 teaspoons ground cumin
1 teaspoon garlic powder
1 teaspoon dried oregano
1/2 teaspoon cinnamon
2 tablespoons extra-virgin olive oil
Kosher salt and freshly ground pepper

Directions

Preheat the oven to 375°.

Set the tenderloins on a large rimmed baking sheet.

In a small bowl, mix the smoked paprika with the cumin, garlic powder, oregano and cinnamon.

Rub the pork with the olive oil and season with salt and pepper.

Sprinkle the spice mixture all over the pork.

Roast the tenderloins for about 25 minutes, until an instant-read thermometer inserted into the centers registers 145°.

Transfer the tenderloins to a cutting board and let rest for 10 minutes.

Slice the tenderloins 1/2 inch thick and serve.

Vaca Frita: Crispy Beef Recipe - Lourdes Castro | Food & Wine

Uncategorized

Makes Serves : 6 Source Foodandwine.com Ingredients

1 1/2 pounds flank steak, cut into 4 pieces
1 green bell pepper, cored and quartered
2 large onions—1 halved, 1 thinly sliced
1 bay leaf
2 garlic cloves, smashed
Salt
1/4 cup plus 2 tablespoons fresh lime juice
3 tablespoons extra-virgin olive oil
Freshly ground pepper

Directions

In a large saucepan, combine the flank steak with the bell pepper, halved onion and bay leaf. Add enough water to cover and bring to a boil. Simmer over moderate heat for 20 minutes. Transfer the flank steak to a work surface and let the steak cool. If you want, strain the broth and reserve for another use. Shred the meat and transfer it to a bowl.

Using the side of a large knife, mash the garlic to a paste with 1/2 teaspoon of salt. Stir the paste into the meat, along with the lime juice, olive oil and sliced onion. Let stand at room temperature for at least 30 minutes or up to 1 1/2 hours.

Heat a large, flat griddle until very hot. Working in batches, spread the shredded beef on the griddle in a thin layer and season with salt and pepper. Cook over high heat, turning once or twice, until sizzling and crispy in spots, about 6 minutes per batch. Transfer to a platter and serve.

Quick Pickled Cabbage

Uncategorized

Source Edibleperspective.com Ingredients

1/2 small/medium head red cabbage
1 cup water
1/2 cup apple cider vinegar
1/2 cup red wine vinegar
2 teaspoons muscovado sugar (or coconut sugar, brown sugar, pure cane sugar)
2 cloves garlic, smashed
2 dried bay leaves
2 teaspoons caraway seeds (optional)
1 teaspoon salt
black pepper

Directions

Make at least 4 hours before serving.

Slice cabbage in half. Slice one half in half again. Remove the core. Shred cabbage finely with a mandolin slicer or very sharp knife. Place in a large glass bowl or jar.

Place water, vinegar, and sugar in a bowl and whisk together until the sugar is mostly dissolved. Stir in the smashed cloves, bay leaves, caraway seeds (if using), salt, and a good grind of black pepper. Pour over the cabbage. Seal or tightly cover the jar/bowl and let sit on the counter for 3-4 hours. Stir then seal and place in the fridge until chilled (at least 1 hour).

Stir before serving and be sure to not grab any of the garlic cloves as you serve. Notes

At first the liquid will not cover all of the cabbage but it starts to soften and will be fully covered after just a few hours. Best served at least 1 day after making. Keeps for about 2 weeks sealed in the fridge.

The caraway seeds are completely optional. They lend a "rye bread" sort of flavor that I adore. I buy them in small quantities in the bulk spice section. You can really get creative with the add-ins or keep it simple without the garlic, bay leaves, and caraway seeds.

To smash a garlic clove, remove the peel and press against the cutting board with the flat part of your knife. It should still be mostly held together.

Spinach, Feta, and Tarragon Frittata

Uncategorized

Makes Serves : 4 Source Foodandwine.com Ingredients

2 tablespoons butter
2 scallions including green tops, cut into thin slices
10 ounces spinach, stems removed, leaves washed and cut into thin strips
1 1/2 teaspoons dried tarragon, or 1 1/2 tablespoons chopped fresh tarragon
1/4 teaspoon salt
1/4 teaspoon fresh-ground black pepper
8 large eggs
1 tablespoon olive oil
3 ounces feta, crumbled (about 1/3 cup)

Directions

In a 12-inch ovenproof nonstick frying pan, melt 1 tablespoon of the butter over moderate heat. Add the scallions and cook, stirring, for 1 minute. Add the spinach, dried tarragon, if using, and 1/8 teaspoon each of the salt and pepper. Cook, stirring frequently, until the liquid evaporates, about 3 minutes. Remove the spinach mixture and let cool. Wipe out the pan.

In a large bowl, beat the eggs with the remaining 1/8 teaspoon each salt and pepper. Stir in the spinach mixture and fresh tarragon, if using.

Heat the broiler. In the same frying pan, melt the remaining 1 tablespoon butter with the oil over moderate heat. Pour in the egg mixture and reduce the heat to low. Sprinkle the feta over the top and cook until the bottom is golden brown and the top is almost set, 6 to 7 minutes. Broil the frittata 6 inches from the heat, if possible, until the eggs are set, 2 to 3 minutes.

Lift up the edge of the frittata with a spatula and slide the frittata onto a plate. Cut into wedges and serve.

All,

Thankfully the hurricane didn't hit us directly, but we had to evacuate starting Monday and just got back home. I'm exhausted and really not able to think much right now. This week I'm just going to be making super simple things:

• Baked chicken breasts with various herbs/spices on them
• Grilled or cast-iron seared/baked steaks
• Broiled salmon
• Some various frozen veggies I microwave or steam
• Some fresh veggies I saute or grill or whatever

If you were affected in the Port Charlotte/Ft Meyers area, I hope your material losses are low and everyone is safe.

No charge this week for my Patreon (http://www.patreon.com/primalmealplan) patrons. Thank you all for your continued support.

I'll be back next week with a full plan.

I hope everyone has been safe this week.

I'm not sure if any of you are in places affected by the hurricane flooding/power outages, but if you are please be safe. I encourage everyone else to donate or help in whatever way you can; I don't feel like we got a lot of news coverage in the US about it.

Additionally, there is some really serious stuff going on in Iran right now, so I encourage you all to learn about it and support the many innocent people being hurt there.

As for me, the son's cough turned out to be strep, wife has a sinus infection, and other kid was complaining his throat hurt. But I'm doing okay for now, so at least I've got that going for me, right?

Grocery List

Beverages

 1 cup orange juice

Canned and Jar Goods

 1 cup low-sodium chicken broth  
 1 cup pumpkin puree;

Dairy

 2/3 cup grated Parmesan cheese

Meat

 6 skinless, boneless chicken breast halves  
 2 lbs. boneless, skinless chicken thighs  
 1 lb. ground beef;  
 1 pork tenderloin (about 1 1/2 lbs.)  

Miscellaneous

 Cooking fat;
 1 cup almond or coconut flour

Oils and Dressings

 4 tablespoons olive oil  
 1 cup tomato sauce;  
 1 teaspoon extra virgin olive oil  

Produce
 
 1 cup dried apricots, halved if desired  
 24 baby carrots, tops trimmed to 2 inches  
 1 teaspoon dried basil leaves  
 6 cloves garlic  
 1 cup dried figs  
 5 garlic cloves  
 1 cup sliced onion  
 1 onion, chopped;    
 4 sweet potatoes;  
 Zest and juice of 1 lemon

Sauces and Condiments

 4 tbsps balsamic vinegar  
 5 tbsps dijon mustard  
 2 tbsp. raw honey; (optional)  
  
Spices and Seasonings

 1 tbsp. chili powder;  
 1/4 tsp. ground allspice.  
 1 tbsp fresh parsley, chopped  
 2 tablespoons chopped parsley leaves  
 Salt and pepper  
 2 teaspoons thyme  

Slow Cooker Apricot Chicken

Uncategorized

Prep 15 minutes Cook 6 hours Makes Yield: 4-6 servings Source Familyfoodonthetable.com

Ingredients

1 teaspoon extra virgin olive oil  
2 lbs. boneless, skinless chicken thighs  
1/2 teaspoon salt  
1/4 teaspoon black pepper  
1 cup low-sodium chicken broth  
Zest and juice of 1 lemon  
3 tablespoons Dijon mustard  
4 garlic cloves, minced  
1 teaspoon dried thyme  
1 cup sliced onion  
1 cup dried apricots, halved if desired  

Directions

Heat olive oil over medium-high heat in a large saute pan.

Season chicken thighs with salt and pepper. Add to pan and cook for 5-6 minutes, until browned, turning once.

Combine chicken broth, lemon zest and juice, mustard, garlic and thyme in slow cooker and whisk to combine. (Or you can stir it all together in a small bowl and add to your slow cooker.)

Add onions, apricots and seared chicken thighs to the slow cooker.

Cover and cook on low for 6-8 hours or high for 3-4 hours.

Pork Tenderloin with Fig and Balsamic Glaze

Uncategorized

Makes Servings: 4 Difficulty Easy Source Paleogrubs.com

Ingredients

1 pork tenderloin (about 1 1/2 lbs.)  
Salt and pepper  
1 cup dried figs  
1 cup orange juice  
2 tbsp balsamic vinegar, divided  
1 tbsp fresh parsley, chopped  

Directions

Place the dried figs in a saucepan and cover with orange juice. Soak for 10 minutes. Add one tablespoon of balsamic and bring the mixture to a boil. Reduce to a simmer and cook for 15 minutes. Remove from heat. Transfer the mixture to a blender or food processor and puree until smooth. Set aside.

Preheat the oven to 375 degrees F. Generously season the pork with salt and pepper and place on a rimmed baking sheet. Stir together 1/4 cup of the fig butter with the remaining tablespoon of balsamic and brush over the pork. Roast for 25-30 minutes, or until a meat thermometer registers 150 degrees in the thickest section of the meat. Transfer the pork to a cutting board and let rest for 5 minutes before slicing. Top with parsley to serve.

Pumpkin Sloppy Joes Recipe

Beef

Source Paleoleap.com

Ingredients

1 lb. ground beef;  
1 onion, chopped;  
1 garlic clove, minced;  
1 cup pumpkin puree;  
1 cup tomato sauce;  
2 tbsp. raw honey; (optional)  
2 tbsp. Dijon mustard;  
1 tbsp. chili powder;  
1/4 tsp. ground allspice.  
4 sweet potatoes;  
Cooking fat;  
Sea salt and freshly ground black pepper;  

Directions

1. Preheat your oven to 425 F.

2. Wrap the sweet potatoes in foil, and bake in the oven for 30 to 40 minutes.

3. Heat a skillet over a medium-high heat.

4. Melt-in some cooking fat, add the garlic and onion, and cook until soft.

5. Add the ground beef and cook until brown.

6. Stir in the pumpkin, tomato sauce, mustard, honey, allspice, and chili powder.

7. Give everything a good stir, and cook for 10 to 12 minutes.

8. Season to taste, and serve stuffed in the sweet potatoes.

Baked Garlic Parmesan Chicken

Chicken

Prep 15 m Cook 30 m Source M.allrecipes.com

Ingredients

2 tablespoons olive oil  
1 clove garlic, minced  
1 cup almond or coconut flour  
2/3 cup grated Parmesan cheese  
1 teaspoon dried basil leaves  
1/4 teaspoon ground black pepper  
6 skinless, boneless chicken breast halves  

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.

2. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the flour, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the flour mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.

3. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

Garlic Roasted Carrots

Uncategorized

Prep 5 minutes Cook 40 minutes Makes Yield 6 servings Source Damndelicious.net

Ingredients

24 baby carrots, tops trimmed to 2 inches  
2 tablespoons olive oil  
2 tablespoons balsamic vinegar  
5 cloves garlic, minced  
1 teaspoon dried thyme  
Kosher salt and freshly ground black pepper, to taste  
2 tablespoons chopped parsley leaves  

Directions

Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

Place carrots in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

Place into oven and bake for 35-40 minutes, or until tender.

Serve immediately, garnished with parsley, if desired.

Was consistent at the gym for a few weeks, and then this week has been hard. One kid has had a random cough that has been waking us up, cat puked early in the morning...and I don't know about all of you but if something wakes me up 45 minutes before my alarm, it's pretty unlikely I'll be able to really get up and go when the alarm goes off, nor do I want to just sit around waiting for the gym to open.

Hoping next week is better!

Slow Cooker Butter Chicken - Butter chicken is one of those "introduction to indian foods" that I feel like some people need to make it more approachable. I've had some various curries in the plan before, but maybe this is a good meal to share with a friend who is a bit less adventurous

Spicy grilled shrimp skewers - As always, use more or less spice depending on your tastes.

One-Skillet Crispy Chicken Thighs with Harissa - harissa usually isn't TOO spicy (and this calls for mild paste) but again...adjust for your tastes

Epic Baba Ganoush - I'll be honest...I skip the straining step. It does mean my baba is a bit more watery, but I don't mind a whole lot. Also, I make it all in the food processor.

Pineapple-Coconut Soft Serve - I've found you don't even need the agave, but you can sweeten it if you like.

Grocery List
Baking Goods
☐ 1/4 cup light agave nectar (optional)
☐ 2 tablespoons tapioca flour
Beverages
☐ juice from 1/2 lemon (2-3 Tb)
Canned and Jar Goods
☐ 1 1/4 cups unsweetened coconut cream
☐ 1 + 3/4 cups coconut milk (coconut cream also works)
☐ 3/4 cup organic tomato paste
Dairy
☐ 2 Tb ghee
International Cuisine
☐ 2 teaspoons garam masala
Meat
☐ 1.25kg chicken thighs (or breasts), cut into small pieces
☐ 4 small bone-in, skin-on chicken thighs (about 2 pounds total)
Miscellaneous
☐ 2 Tb Franks Red hot sauce
☐ 1 tablespoon mild harissa paste
☐ Serving suggestions for baba:  carrot sticks, bell pepper strips, cucumber slices, etc.
Oils and Dressings
☐ 1 tablespoon coconut oil
☐ 2 tablespoons extra-virgin olive oil, divided
☐ ⅓ cup extra-virgin olive oil, plus more for brushing the eggplant and garnish
Produce
☐ 1/2 Tb basil
☐ 2 medium cloves of garlic, pressed or minced
☐ 3-4 cloves garlic, crushed
☐ Toasted unsweetened flaked coconut, for garnish
☐ 1 fennel bulb, very thinly sliced, preferably with a mandoline, divided, fronds reserved for serving
☐ 2 tablespoons chopped fresh flat-leaf parsley, plus extra for garnish
☐ 4 garlic cloves, crushed
☐ 2 pounds Italian eggplants (about 2 small-to-medium eggplants*)
☐ 2 medium leeks, halved lengthwise, cleaned, thinly sliced
☐ 2 tablespoons lemon juice, more if necessary
☐ 3 tablespoons fresh lemon juice, divided
☐ 1 onion, diced
☐ 1 1/2 pounds fresh pineapple chunks, cut into 1/2-inch pieces (about 6 cups)
☐ 6 ounces very small potatoes, halved if wider than 1 inch
Sauces and Condiments
☐ 2 tsp honey
Seafood
☐ ~1 lb raw shrimp, peeled and deveined
Spices and Seasonings
☐ 1 tsp cayenne
☐ 1/2 Tb chili powder
☐ 1/2 teaspoon chili powder (add more if you like it hotter)
☐ Fresh coriander, to serve
☐ 1 teaspoon curry powder
☐ 1/2 Tb garlic powder
☐ 1/2 teaspoon ginger powder
☐ ¼ teaspoon ground cumin
☐ Pinch of smoked paprika, for garnish
☐ ¼ cup tahini

Slow Cooker Butter Chicken

Uncategorized

Prep 10 minutes Cook 5 hours Makes Serves 4-6 Source Becomingness.com Ingredients

1 tablespoon coconut oil
3-4 cloves garlic, crushed
1 onion, diced
1 + 3/4 cups coconut milk (coconut cream also works)
3/4 cup organic tomato paste
2 tablespoons tapioca flour
2 teaspoons garam masala
1 teaspoon curry powder
1/2 teaspoon ginger powder
1/2 teaspoon chili powder (add more if you like it hotter)
Sea salt and black pepper, to taste
1.25kg chicken thighs (or breasts), cut into small pieces
Fresh coriander, to serve

Directions

Heat coconut oil in a large saucepan on medium high heat

Add onion and garlic, cook, stirring frequently for approximately 3 minutes or until the onions have become translucent.

Add coconut milk, tomato paste, tapioca flour, garam masala, curry powder, chili powder and ginger powder, stirring until well combined and the sauce has started to thicken. Season with salt and pepper.

Add chicken to the slow cooker, then add the sauce and mix through the chicken

Cover and cook on low heat for 5 hours.

Serve with the coriander and your favourite sides (mine with quinoa).

Spicy Grilled Shrimp Skewers

Seafood

Prep 1 hour, 5 minutes Cook 10 minutes Source Doyouevenpaleo.net Ingredients

~1 lb raw shrimp, peeled and deveined
1 tsp cayenne
1/2 Tb garlic powder
1/2 Tb basil
2 tsp salt
1/2 Tb chili powder
2 Tb ghee
2 Tb Franks Red hot sauce
2 tsp honey
juice from 1/2 lemon (2-3 Tb)

Directions

1. If necessary, peel and devein shrimp, then rinse under cold water and pat dry

2. In a small bowl, combine spice mix

3. In a separate bowl, combine sauce ingredients

4. Place shrimp in container or Ziploc bag

5. Add spice mix to container/bag, seal and shake to coat shrimp

6. Add sauce to container/bag and marinate for at least 1 hour

7. Skewer shrimp and grill for 5-10 minutes on each side or until done

One-Skillet Crispy Chicken Thighs with Harissa

Uncategorized

Makes 2 servings Source Bonappetit.com Ingredients

4 small bone-in, skin-on chicken thighs (about 2 pounds total)
Kosher salt
6 ounces very small potatoes, halved if wider than 1 inch
1 tablespoon mild harissa paste
2 tablespoons extra-virgin olive oil, divided
2 medium leeks, halved lengthwise, cleaned, thinly sliced
4 garlic cloves, crushed
1 fennel bulb, very thinly sliced, preferably with a mandoline, divided, fronds reserved for serving
3 tablespoons fresh lemon juice, divided

Directions

Arrange a rack in top third of oven; preheat to 425°. Season chicken with salt and place, skin side down, in a medium cast-iron or other ovenproof skillet. Arrange potatoes around chicken. Heat skillet over medium and cook, without moving chicken but turning potatoes occasionally, until chicken skin is browned, crisp, and releases with just a bit of coaxing from a spatula, 14–16 minutes.

Transfer chicken skin side up and potatoes to a plate, leaving as much fat in skillet as possible. Let skillet cool slightly, then add harissa. Return skillet to medium heat and cook harissa, stirring occasionally, until fragrant and sizzling, about 30 seconds. Pour off harissa schmaltz into a small bowl; set aside.

Heat 1 Tbsp. oil in same skillet over medium. Add leeks, garlic, and three-quarters of sliced fennel and cook, covered but stirring occasionally, until softened, 8–10 minutes. Return chicken skin side up and potatoes to skillet. Transfer to oven and roast until chicken is cooked through and juices run clear when pierced with the tip of a paring knife, 10–12 minutes.

Meanwhile, toss 1 Tbsp. lemon juice and remaining sliced fennel and 1 Tbsp. oil in a small bowl; season with salt. Add remaining 2 Tbsp. lemon juice to reserved harissa schmaltz and stir to combine; season with salt.

Transfer chicken and potatoes to a platter. Top with fennel salad, then fennel fronds. Drizzle with harissa dressing.

Epic Baba Ganoush

Uncategorized

Source Cookieandkate.com Ingredients

2 pounds Italian eggplants (about 2 small-to-medium eggplants*)
2 medium cloves of garlic, pressed or minced
2 tablespoons lemon juice, more if necessary
¼ cup tahini
⅓ cup extra-virgin olive oil, plus more for brushing the eggplant and garnish
2 tablespoons chopped fresh flat-leaf parsley, plus extra for garnish
¾ teaspoon salt, to taste
¼ teaspoon ground cumin
Pinch of smoked paprika, for garnish
Serving suggestions:  carrot sticks, bell pepper strips, cucumber slices, etc.

Directions

Preheat the oven to 450 degrees Fahrenheit with a rack in the upper third of the oven. Line a large, rimmed baking sheet with parchment paper to prevent the eggplant from sticking to the pan. Halve the eggplants lengthwise and brush the cut sides lightly with olive oil. Place them in the prepared pan with the halved sides down.

Roast the eggplant until the interior is very tender throughout and the skin is collapsing, about 35 to 40 minutes (this might take longer if you are using 1 large eggplant). Set the eggplant aside to cool for a few minutes. Flip the eggplants over and scoop out the flesh with a large spoon, leaving the skin behind.

Place a mesh strainer over a mixing bowl, then transfer the flesh to the strainer and discard the skins. Pick out any stray bits of eggplant skin and discard. You want to remove as much moisture from the eggplant here as possible, so let the eggplant rest for a few minutes and shake/stir the eggplant to release some more moisture.

Discard all of the eggplant drippings, drain and wipe out the bowl, and dump the eggplant into the bowl. Add the garlic and lemon juice to the eggplant and stir vigorously with a fork until eggplant breaks down. Add the tahini to the bowl and stir until it’s incorporated. While stirring, slowly drizzle in the olive oil. Continue stirring until the mixture is pale and creamy, and use your fork to break up any particularly long strings of eggplant.

Stir in the parsley, salt and cumin. Season to taste with more salt (I usually add another ¼ teaspoon) and more lemon juice, if you’d like a more tart flavor.

Transfer the baba ganoush to a serving bowl and lightly drizzle olive oil on top. Lastly, sprinkle parsley and smoked paprika on top. Serve with accompaniments of your choice. It’s also great on sandwiches!

Pineapple-Coconut Soft Serve

Uncategorized

Cook 15 min Makes Serves : 12 Source Foodandwine.com Ingredients

1 1/2 pounds fresh pineapple chunks, cut into 1/2-inch pieces (about 6 cups)
1 1/4 cups unsweetened coconut cream
1/4 cup light agave nectar (optional)
Pinch of kosher salt
Toasted unsweetened flaked coconut, for garnish

Directions

Spread pineapple in an even layer on a baking sheet lined with parchment paper. Freeze at least 8 hours or up to overnight.

Place frozen pineapple, coconut cream, agave, and salt in a food processor; pulse until finely chopped, about 40 times. Process until smooth and airy, 3 to 4 minutes, stopping to scrape down sides of bowl as needed. Serve soft, or transfer to an airtight container, and freeze until just firm, about 1 hour. Garnish with flaked coconut.

Despite not flooding when remnants of hurricanes came through, our front hallway flooded last week from a sudden huge rainstorm. Thankfully it was just a small area and there doesn't seem to be much damage, but now it looks like a similar storm is coming through tomorrow.

It's times like this when I try to focus on doing the things I can control rather than worrying about the things that I can't (which is hard to do...and I usually end up worrying anyway!). I am going to be ready to stack some sandbags and move anything that could be damaged...and other than that there isn't much to do.

If nothing else, I'm going to get a workout in before the day starts and eat right and just try to take one day at a time.

Also, I realized that we recently passed the 11th anniversary of when I started posting these...pretty crazy! I hope that in that time, at least some of you have felt like this provides a valuable service and has helped you reach some health goals.

Grocery List

Baking Goods

☐ ¾ cup coconut flour or sweet rice flour

Canned and Jar Goods

☐ 3 tablespoons capers, drained  
☐ 1/3 cup full-fat canned organic coconut milk  
☐ 1 (14 oz) can diced tomatoes  
☐ 2 cans tomato sauce

Meat

☐ 3 thick sliced of bacon, diced  
☐ 6 slices bacon  
☐ 3 lbs beef short ribs  
☐ 4 boneless, skinless chicken breast halves, (6 to 8 ounces each)  
☐ 1.5-2lbs chuck roast

Miscellaneous

☐ 1/2 tablespoon coarse ground sea salt  
☐ ¼ cup pickled jalapeños, diced  
☐ 10 ounces pre-shredded cabbage  
☐ 1 six-inch piece of ginger, peeled  
☐ 1 tablespoon Sriacha, optional (or any hot sauce)  
☐ ¾ cup starch like arrowroot, potato, corn, or tapioca  

Oils and Dressings

☐ 1 tablespoon apple cider vinegar or lemon or lime juice (plus more to taste if desired)  
☐ Avocado oil for frying  
☐ ½ cup mayonnaise  
☐ 2 tablespoons olive oil

Produce

☐ 1 red bell pepper, thinly sliced  
☐ 1 yellow bell pepper, thinly sliced  
☐ 2 heads cauliflower  
☐ 1/2 tablespoon dried chervil  
☐ 2 cloves garlic  
☐ 12 cremini mushrooms, thinly sliced   
☐ 4 garlic cloves, peeled  
☐ 1 Hass avocado, pitted and cut into chunks  
☐ 2 tablespoons fresh lime juice  
☐ 1 medium red onion, finely diced  
☐ 1 onion  
☐ 2 yellow onions  
☐ 2 tablespoons minced onion (or more to taste)  
☐ 5 green onions, sliced  
☐ 1/2 bunch of swiss chard, leaves only (save stems for cooking whatever else)  

Sauces and Condiments

☐ 2 teaspoons honey (or a few drops of liquid stevia)

Seafood

☐ 1 pound white fish such as cod, cut into ½ inch thick pieces

Spices and Seasonings

☐ 3 bay leaves  
☐ 1/4 teaspoon cayenne pepper  
☐ 2 teaspoons chili powder  
☐ 1 cinnamon stick  
☐ 6 cloves  
☐ 1 2/3 tablespoons cumin  
☐ 1/2 teaspoon fennel seeds  
☐ 3 teaspoons garlic powder  
☐ 1 teaspoon onion powder  
☐ 1 tablespoon dried oregano  
☐ 1 tablespoon dried thyme

Crockpot Ropa Vieja with Cuban Style Rice

Crockpot, Pork

Prep 10 mins Cook 8 hours Makes 6-8 Source Paleomg.com

Ingredients

1.5-2lbs chuck roast    
1 yellow onion, thinly sliced  
1 red bell pepper, thinly sliced  
1 yellow bell pepper, thinly sliced  
1 (6 oz) can tomato sauce  
1 (14 oz) can diced tomatoes  
3 tablespoons capers, drained  
1 tablespoon cumin  
1 tablespoon dried thyme  
1 tablespoon dried oregano  
4 garlic cloves, peeled  
1 bay leaf  
salt and pepper, to taste  

For cauliflower rice
1 head of cauliflower, stem removed and roughly chopped  
3 thick sliced of bacon, diced  
1 (4 oz) can tomato sauce  
2 teaspoons cumin  
1 teaspoon garlic powder  
1 teaspoon onion powder  
salt and pepper, to taste  

Directions

1. Pull out your handy dandy crock pot.

2. Add your onions and peppers to the bottom of the crockpot.

3. Plop your chuck roast on top and cut 4 deep slices into the chuck roast and push your garlic cloves into the roast.

4. Now add all your spices and salt and pepper.Then add your tomato sauce, diced tomatoes, capers, and bay leaf to the rest of the crockpot.

5. Place on low for 6-8 hours or high for 5-7 hours.

6. When your ropa vieja is almost done, it’s time to cook your rice

7. Add your chopped cauliflower to a food processor with the shredding attachment. And rice all the cauliflower up.

8. Add your diced bacon to a large saucepan and cook down up bacon has browned and cooked almost completely through.

9. Then add your cauliflower, tomato sauce and spices to the saucepan. Mix thoroughly then cover.

10. Let cook for about 10-12 minutes, stirring randomly to help incorporate all the flavors.

11. Once your ropa vieja is done cooking, use a couple fork to shred your beef in the crockpot. Serve ropa vieja on top of cuban cauliflower rice

Cayenne-Rubbed Chicken with Avocado Salsa

Chicken

Prep 10 min Cook 30 min Difficulty Easy Source Marthastewart.com

Ingredients

Coarse salt and ground pepper  
1/4 teaspoon cayenne pepper  
4 boneless, skinless chicken breast halves, (6 to 8 ounces each)  
2 tablespoons olive oil  
1 medium red onion, finely diced  
2 tablespoons fresh lime juice  
1 Hass avocado, pitted and cut into chunks  

Directions

In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper, and cayenne; rub all over chicken.

In a large skillet, heat oil over medium. Add chicken, and cook until browned on the outside and opaque throughout, 8 to 10 minutes per side.

Meanwhile, in a medium bowl, combine onion and lime juice; set aside. Just before serving, fold avocado chunks into onion mixture; season with salt and pepper. Serve chicken topped with salsa.

Aromatic beef soup with mushrooms and chard

Beef

Makes 2 Difficulty Easy Source Mark's Daily Apple

Ingredients

3 lbs beef short ribs  
1 six-inch piece of ginger, peeled  
1 white/yellow onion  
2 bay leaves  
6 cloves  
1 cinnamon stick  
1/2 teaspoon fennel seeds  
kosher salt to taste  
12 cremini mushrooms, thinly sliced  
1/2 bunch of swiss chard, leaves only (save stems for cooking whatever else)  

Directions

1. Put ribs in a pot and add water to cover. Boil vigorously for 5 minutes. Drain

2. Put ribs in a large pot and bring 4.5 quarts water to boil with the meat.

3. While meat is coming to a boil, slice ginger in half lengthwise and smash slightly. Peel onion and cut in half

4. Heat some oil in a skillet over medium-high heat and put the onion and ginger in the pan, cut side down. Allow to brown slightly.

5. Add onion and ginger to soup pot. Simmer over medium for 1 hour. Skim surface to remove any foam that forms.

6. After 1 hour, toast cloves and fennel seeds briefly in a pan. Tie the spices and the cinnamon stick into a bit of cheesecloth or cloth napkin (or put in a large teaball or whatever). Add spice bag to broth

7. Simmer for 1.5 more hours.

8. Remove onion, ginger, and spice bag (tongs work well). Remove the beef and put on cutting board, keep the broth simmering.

9. Shred the meat pretty thinly. It should come right off the bone at this point.

10. Salt the meat to taste and add to the broth, and then toss a bit more salt into the broth.

11. Add the mushrooms and simmer a bit longer, and then toss in the chard just as you are taking it off the heat.

Paleo Fish Tacos w/ Spicy Cabbage Slaw

Seafood

Makes 4 Source Thehappyhousewife.com

Ingredients

10 ounces pre-shredded cabbage  
½ cup mayonnaise   
¼ cup pickled jalapeños, diced  
2 tablespoons minced onion (or more to taste)  
1 tablespoon apple cider vinegar or lemon or lime juice (plus more to taste if desired)  
1 tablespoon Sriacha, optional (or any hot sauce)  
2 teaspoons honey (or a few drops of liquid stevia)  
1 pound white fish such as cod, cut into ½ inch thick pieces   
¾ cup starch like arrowroot, potato, corn, or tapioca  
¾ cup coconut flour or sweet rice flour  
2 teaspoons chili powder  
2 teaspoons garlic powder  
1 teaspoon sea salt  
Avocado oil for frying  

Directions

1. In a bowl, mix all ingredients except the cabbage. Taste and adjust the sweet/sour/salty to your tastes.

2. Toss in the cabbage, cover, and place in the fridge for serving.

3. Preheat a large pan over medium heat and set your oven to a warm setting. Place a cooling rack over a plate or cookie sheet, set aside.

4. Mix all the coating ingredients (all but the fish) together. Coat the fish liberally on all sides.

5. Once your pan is hot, add 2 - 3 tablespoons avocado oil (or other high heat oil) to pan. Swirl and heat briefly, then add some pieces of coated fish, ensuring there is no crowding in the pan which will not allow for proper crisping. I do this in 2 - 3 batches.

6. Once the first side is golden brown and crispy, use a sturdy spatula to flip to the other side, and brown, about 4 - 5 minutes per piece.

7. When done, place the fish on the cooling rack in the oven to keep warm while you finish the remaining fish.

8. Serve the crispy fish atop a bed of the spicy slaw and add some avocado slices if you wish.

Baked Cauliflower Casserole

Side Dish

Makes 8 cups Source Paleoporn.net

Ingredients

1 head cauliflower
1 onion
2 cloves garlic
6 slices bacon
1/2 tablespoon dried chervil
1/2 tablespoon coarse ground sea salt
coarse ground black pepper, to taste
1/3 cup full-fat canned organic coconut milk
5 green onions, sliced

Directions

1. Preheat the oven to 350°F.

2. Add cauliflower, onion and garlic to a large pot filled with water. Bring to a boil over medium high heat until cauliflower is tender.

3. While cauliflower is going fry up 6 slices of bacon in a frying pan over medium heat. When done transfer between two paper towels, set aside.

4. Drain well (watch not to burn yourself on the steam) and mash the cauliflower, onion and garlic with a potato masher in the same pot. I left some cauliflower chunks to add some texture.

5. Add chervil, sea salt, black pepper, coconut milk and 4 slices of bacon, broken into bite size pieces, to the cauliflower mash and stir to combine well.

6. Pour the mixture into an 8x8 glass baking dish (or whatever size smaller baking dish you may own). Top with remaining 2 slices of bacon, broken into bite size pieces, and sliced green onion.

7. Bake uncovered for 30-35 minutes, until bubbling and starting to brown on top.

8. Let cool for 5 minutes and serve.

Despite it being like 100°+ with heat index, I've been running during my lunch break. It's oppressively hot, but I have still enjoyed trying to "get back into running". I mostly jog 1 or 1.5 miles and then have to walk a bit, then go another .5 mi and just keep going till I get back to work. I've also switched up my weightlifting some; I did a 12 week program where I was going 6x a week and I really liked it, but after it ended and I tried to start a second cycle a bunch of things got in the way for a few weeks. Then when I tried to get back to it, I found I wasn't going every morning and missing some weekend days also. So rather than 6x a week, I've switched to 4x a week and split the leg lifts between the two push/pull days. So far it seems to be fine and hypothetically gets me the same amount of total lifting volume in the week, although I don't know enough about lifting to know if maybe I'm not getting the full effect of lifting since I'm splitting the muscle growth in one day between two different body segments.

Life in general has been stressful, but the exercise has helped, as has feeling like I'm making good food choices. That said, I know a lot of people are stressed out right now for many reasons, and I want to remind you that food is morally neutral and that you should be getting nutrition of SOME KIND even if it isn't "perfect". Eating ice cream and feeling okay about life is a better thing than eating salad and hating yourself. Obviously eating lots of ice cream is not a good ongoing choice, and it's probably best to not indulge in things that you know lead you to overindulge long term, but if you're in a place where eating paleo or primal is just not possible, realize that what's important is that you're eating SOMETHING.

Be well this week, friends.

Best Damn Instant Pot Pork Tenderloin - This originally had brown sugar in it. It's not a LOT, so if you're not strict on the paleo/primal feel free to use it, but I subbed in honey and it turned out fine. As always, feel free to crockpot it and just let it go on high for 6 or low for 8.

Moroccan Kefta Kebab - The fat helps keeps things together, but I used 80/20 ground beef and it really seemed to be fatty enough. It did fall a BIT off the skewers on my first few, but I kinda figured out how to best handle them and it was fine. I also used dried parsley because I didn't have fresh (I used a bit less than suggested) and it was still good. Finally, I left out the final three ingredients because I didn't have them on hand. I also kind of shaped them right on the skewer, though I wonder if the way the recipe suggests would keep it together better. And finally, I suggest you spray the grill with a bit of nonstick spray so they turn easier.

Buffalo Chicken Casserole - This is pretty tasty, but adjust spice as you like if you don't like the food to be too spicy. Also this calls for "rotisserie chicken" because it's convenient, cheap, and easy to shred, but of course feel free to roast your own chicken.

Radish-And-Avocado Salad - It doesn't -have- to be flaky sea salt :) Be careful slicing the radishes. It helps if you cut them in half first so there is a big flat surface to keep them steady.

Peach-And-Fennel Slaw - Go ahead and use a knife if you don't have a mandoline. I actually gave mine away recently because it used up a lot of cabinet space and as much as it was convenient once in a while, I can do MOST of what I did with it with a knife and a little patience, and I don't HAVE to be able to make waffle fries.

Grocery List

Canned and Jar Goods

☐ 1 cup chicken broth

Dairy

☐ 1/2 c. shredded cheddar
☐ 12 oz. cream cheese, softened
☐ 1/2 c. shredded gouda

Deli

☐ 2 c. shredded rotisserie chicken

Meat

☐ Optional: 3 ounces beef or lamb fat
☐ 1 pound ground beef (or lamb, or a combination of the two)
☐ 1 pork tenderloin, 1.25lb – 1.5lb

Miscellaneous

☐ 1/3 c. buffalo sauce
☐ 2 teaspoons course ground pepper (peppercorn medley is best)
☐ 2 tablespoons Riesling vinegar or white balsamic vinegar

Oils and Dressings

☐ 1 tablespoon extra-virgin olive oil, plus more for drizzling
☐ 2 tbsp. extra-virgin olive oil
☐ 1/4 c. ranch dressing, plus more for drizzling

Produce

☐ 1/2 cup torn basil leaves
☐ 1 head cauliflower, cut into florets
☐ 1 cup cilantro leaves
☐ 1/4 cup fresh cilantro (chopped)
☐ 2 fennel bulbs—halved, cored and very thinly sliced on a mandoline
☐ 2 tablespoons flat-leaf parsley leaves
☐ 3 ripe Hass avocados—peeled, pitted and sliced
☐ 1 jalapeño, thinly sliced
☐ 1/4 cup fresh lime juice
☐ Optional: 1 tablespoon chopped mint leaves (excellent with lamb)
☐ 1 medium onion (chopped very fine or grated)
☐ 1 small red onion, thinly sliced (1 cup)
☐ 1/3 c. sliced green onions, plus more for garnish
☐ 1/4 cup fresh parsley (chopped)
☐ 2 peaches, thinly sliced
☐ 20 radishes, thinly sliced
☐ 1 tablespoon small tarragon leaves
☐ Finely grated zest of 1 lemon

Sauces and Condiments

☐ 2 tablespoons honey (originally brown sugar)
☐ 1/2 tablespoon Worcestershire sauce

Spices and Seasonings

☐ 1/8 teaspoon cayenne pepper
☐ Optional: 1 teaspoon cinnamon
☐ 1 teaspoon cumin
☐ 1 tbsp. garlic powder
☐ 1/4 teaspoon garlic powder
☐ 1 teaspoon Liquid Smoke
☐ 1/2 teaspoon onion powder
☐ 1 teaspoon paprika
☐ 2 teaspoons paprika

Best Damn Instant Pot Pork Tenderloin

Uncategorized

Prep 10 min Cook 3 min Makes Yield: 2-3 servings Source Recipeteacher.com Ingredients

1 pork tenderloin, 1.25lb – 1.5lb
2 tablespoons honey (originally brown sugar)
2 teaspoons course ground pepper (peppercorn medley is best)
1 1/4 teaspoons salt
1 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 cup chicken broth
1/2 tablespoon Worcestershire sauce
1 teaspoon Liquid Smoke

Directions

Let pork tenderloin stay in package out of fridge for 15-20 minutes. Remove tenderloin from package and rinse and pat dry. Trim any visible fat. Cut tenderloin into 2 pieces of equal length.

Coat each piece with about 1 teaspoon each of olive oil. In a small dish, combine all dry ingredients and honey and mix well. Apply the rub liberally onto meat.

Set Instant Pot to Saute mode. When hot, add meat and brown each side for a couple of minutes each. When all sides are browned, press Cancel and remove meat to a plate. Add the chicken stock to the pot and use a wooden spoon to scrape all the bits from the bottom of the pot. Add the Worcestershire sauce and liquid smoke to the chicken broth.

Place meat directly into the liquid, secure lid, set the vent to “sealing”. Pressure cook (manual) on high pressure for 3 minutes. When cycle is complete, allow pressure to naturally release for 15 minutes. Remove meat to a plate and let sit for 5 minutes before slicing into pieces about 1/4 inch thick.

To make gravy: After removing meat, press Cancel, then press Saute. Scoop out 3 tablespoons of the liquid to a separate cup and add 2 tablespoons of corn starch. Mix well until corn starch is dissolved. Slowly pour mixture back into the liquid in the pot. Once it starts to boil, press cancel. Mix well and sauce will thicken into a delicious gravy.

Moroccan Kefta Kebab

Uncategorized

Prep 10 mins Cook 10 mins Makes Yield: 4 portions Source Thespruceeats.com Ingredients

1 pound ground beef (or lamb, or a combination of the two)
Optional: 3 ounces beef or lamb fat
1 medium onion (chopped very fine or grated)
2 teaspoons paprika
1 teaspoon cumin
1 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper
1/4 cup fresh parsley (chopped)
1/4 cup fresh cilantro (chopped)
Optional: 1 teaspoon cinnamon
Optional: 1 tablespoon chopped mint leaves (excellent with lamb)

Directions

Mix all ingredients together in a large mixing bowl, and let sit for 1 hour or longer to allow the flavors to blend. The kefta is then ready to shape and cook.

To make kebabs, take small amounts of kefta and shape them into cylinders or sausage shapes. Skewer the meat, squeezing it to mold it the skewer.

Cook over hot coals, approximately 5 minutes each side. (It may take less or more time, depending on how hot the coals are, and how thick you shaped the kefta.) Watch the kebabs carefully, so you don't dry out the meat.

Serve immediately, or wrap in aluminum foil to keep hot while you cook additional kebabs.

Recipe Variations

You can use lean ground meat, but the classic recipe calls for a higher fat content.

To vary the recipe, you can add up to a teaspoon each of the following: ground ginger, turmeric, Ras El Hanout or minced garlic. Notes

If you would like to grind your meat at home, a finer grind is preferred for this dish.

Traditionally, the meat, fat, spices, and herbs would all be passed through a meat grinder together to blend the flavors better.

Buffalo Chicken Casserole

Uncategorized

Prep 15 Cook 0 hours Makes Yields: 4 Source Delish.com Ingredients

1 head cauliflower, cut into florets
2 tbsp. extra-virgin olive oil
Kosher salt
Freshly ground black pepper
12 oz. cream cheese, softened
1/3 c. buffalo sauce
1/4 c. ranch dressing, plus more for drizzling
1/3 c. sliced green onions, plus more for garnish
1 tbsp. garlic powder
2 c. shredded rotisserie chicken
1/2 c. shredded cheddar
1/2 c. shredded gouda

Directions

Preheat oven to 450°. In a baking dish, toss cauliflower florets with olive oil and season with salt and pepper.

Bake until tender, 20 minutes. Reduce oven temperature to 350°.

Meanwhile, in a medium bowl, stir together cream cheese, buffalo sauce, ranch, green onions, and garlic powder until combined. Set aside.

Toss rotisserie chicken with roasted cauliflower in baking dish and spread cream cheese mixture on top.

Top with cheddar and gouda and bake until cheese is completely melted and bubbly, 20 minutes.

Let cool 10 minutes, then drizzle with ranch and garnish with green onions or chives and serve.

Radish-And-Avocado Salad

Uncategorized

Cook 15 hr Makes Serves : 8 Source Foodandwine.com Ingredients

20 radishes, thinly sliced
1 small red onion, thinly sliced (1 cup)
1 jalapeño, thinly sliced
1/4 cup fresh lime juice
1 tablespoon extra-virgin olive oil, plus more for drizzling
Flaky sea salt
3 ripe Hass avocados—peeled, pitted and sliced
1 cup cilantro leaves
1/2 cup torn basil leaves

Directions

Step

In a medium bowl, combine the radishes with the onion, jalapeño, lime juice and the 1 tablespoon of olive oil and toss to coat. Season with salt. Arrange the avocados on a platter, drizzle with olive oil and season with salt. Spoon the radish salad on top, strew with the cilantro and basil and serve as soon as possible. Notes

The ingredients can all be prepped up to 4 hours ahead, but toss the radish mixture with the lime juice and olive oil and then assemble the salad just before serving or the radishes will get soggy.

Peach-And-Fennel Slaw

Uncategorized

Prep 15 min Cook 30 min Makes Serves : 6 Source Foodandwine.com Ingredients

2 fennel bulbs—halved, cored and very thinly sliced on a mandoline
2 tablespoons Riesling vinegar or white balsamic vinegar
Salt
2 peaches, thinly sliced
2 tablespoons flat-leaf parsley leaves
1 tablespoon small tarragon leaves
Finely grated zest of 1 lemon
Freshly ground black pepper

Directions

Step

In a bowl, drizzle the fennel with the vinegar. Season lightly with salt and let stand, tossing occasionally, until slightly wilted, about 20 minutes. Add the peaches, parsley, tarragon and lemon zest and toss well. Season with salt and pepper and serve.

I was at an event this evening that had a giant table that was like an enormous charcuterie/cheese board. Every kind of cheese you could ever want, plus nuts, seeds, spreads, jams, figs, grapes, apricots....you name it! I have to say...if I ever got obscenely wealthy, I think one "splurge" I'd do is regularly keep a fridge stocked with a charcuterie spread. I could eat that for every meal!

And I do think I ate about an entire day's worth of calories at that table, so maybe it's not the -best- idea....

Crockpot Tom Ka Yum soup - This is one of my favorite types of soup. This version uses lime juice instead of kefir lime leaves, which is an ingredient that is hard to get in some places but really enhances tom ka yum soup. If you have access to them, throw a few in.

Almond Crusted Chicken Schnitzel - If you want to use oil instead of butter, avocado oil also works well here.

Bruschetta chicken - Another super easy "dump and bake" aside from a little bit of easy chopping. Or even just buy the tomatoes diced in a can and then it's truly dump and bake.

Beef and Broccoli - I've found that if you have a REALLY BIG ORANGE the flavor can kind of overpower stuff. Consider using less than all the juice from one orange if it's big. If you aren't super strict, you can also put in a few dashes of soy sauce to round out the flavor.

Mushroom Julienne - This one is a bit more work than the other stuff this week, but I think it's worth it, myself. Super creamy and rich and really warming and filling.

Grocery List

Baking Goods

☐ 1 Cup Almond Meal , blanched

Beer, Wine and Spirits

☐ ¼ cup white wine

Canned and Jar Goods

☐ 2 cups chicken broth
☐ 2 14oz cans full-fat coconut milk
☐ 1/2 cup Kalamata olives, pitted and liquid drained (organic if available)
☐ 14 oz can diced tomatoes

Dairy

☐ 1 tbs butter (separate from above)
☐ 2 tbs butter
☐ 4 Tbsp Butter , ghee or coconut oil
☐ ½ cup heavy cream
☐ Mozzarella cheese
☐ ¾ cup sour cream

International Cuisine

☐ 2 tbls red curry paste
☐ 2 tbls fish sauce

Meat

☐ 1 1/2 lbs uncooked chicken breasts, diced
☐ 1 lb chicken tenders, cut into bite-sized pieces
☐ 500 G Chicken Thighs , organic
☐ 1 Round steak (cut into strips)

Miscellaneous

☐ 2 Pastured Eggs , lightly whisked

Oils and Dressings

☐ 2 tbsp Apple cider vinegar
☐ Coconut oil
☐ 2 tbsp olive oil

Produce

☐ 1 small jar (8 oz) of artichokes, liquid drained
☐ 1 tbsp basil
☐ 1 cup Broccoli (cut into florets)
☐ 1 bunch cilantro, for serving
☐ 1 Clove Garlic
☐ 2 cloves of garlic, minced
☐ 1/2 inch piece Ginger (minced)
☐ 2” ginger, peeled and sliced
☐ 2 Lemons
☐ 2 tbls lime juice
☐ 16 oz of white mushrooms, thinly sliced
☐ 2 cups mushrooms, sliced
☐ 1/2 large sweet onion, sliced
☐ ½ of a medium yellow onion, thinly sliced
☐ 1 Orange, juiced
☐ 4 Tbsp Rosemary , or thyme, mint or parsley (or a combination)
☐ 4 medium tomatoes, diced

Sauces and Condiments

☐ 2 tbs balsamic vinegar

Crockpot Tom Ka Yum soup

Chicken, Crockpot

Source Plaidandpaleo.com Ingredients

1 lb chicken tenders, cut into bite-sized pieces
2 14oz cans full-fat coconut milk
2 cups chicken broth
14 oz can diced tomatoes
1/2 large sweet onion, sliced
2 tbls red curry paste
2” ginger, peeled and sliced
2 tbls fish sauce
2 tbls lime juice
2 cups mushrooms, sliced
1 bunch cilantro, for serving 

Directions

1. Place chicken into bottom of crockpot then add all other ingredients into crockpot except mushrooms and cilantro.

2. Cook for 5-6 hours.

3. Put mushrooms in 20 minutes before end of cooking time.

4. Serve with a handful of cilantro.

Almond Crusted Chicken Schnitzel

Uncategorized

Cook 4 servings 40 minutes Makes 4 servings Source Healthemporium.com.au Ingredients

500 G Chicken Thighs , organic
2 Pastured Eggs , lightly whisked
1 Cup Almond Meal , blanched
2 Lemons
4 Tbsp Rosemary , or thyme, mint or parsley (or a combination)
1 Clove Garlic
Salt , Himalayan or sea salt
Black Pepper , freshly ground
4 Tbsp Butter , ghee or coconut oil 

Directions

Flatten the chicken by pounding it between two pieces of baking paper.

Mix together the almond meal, finely chopped herbs, the zest of one lemon, garlic, and a generous amount of salt and pepper.

Dip one piece of chicken in egg, allowing the excess to drain off, and then coat with the almond mixture, pressing it onto the fillets, making sure there is a good coating.

If you have time, place the schnitzels in the fridge for 30 minutes or longer to firm up.

Heat butter in a large frypan and gently cook each schnitzel for about 10 minutes on each side, until golden brown.

Bruschetta chicken

Chicken

Makes 3-4 Servings Source Paleonewbie.com Ingredients

4 medium tomatoes, diced
2 tbsp olive oil
2 tbs balsamic vinegar
2 cloves of garlic, minced
1 tbsp basil
1 small jar (8 oz) of artichokes, liquid drained
1/2 cup Kalamata olives, pitted and liquid drained (organic if available)
1 1/2 lbs uncooked chicken breasts, diced
Salt and pepper 

Directions

1. Preheat oven to 350º F

2. In a mixing bowl, combine olive oil, balsamic vinegar, garlic and basil

3. Next add the diced tomatoes, artichokes and olives. Stir well to coat, and set aside

4. Cut raw chicken breasts into bite-size pieces

5. Place chicken pieces in oven-safe baking dish and season with salt and pepper

6. Next pour the bruschetta mixture over the chicken

7. Bake 30-35 minutes, or until chicken is cooked through

Beef and Broccoli

Uncategorized

Cook 20 minutes Makes 2 Difficulty Easy Source Ultimatepaleoguide.com Ingredients

1 Round steak (cut into strips)
1 cup Broccoli (cut into florets)
1 Orange, juiced
2 tbsp Apple cider vinegar
1/2 inch piece Ginger (minced)
Sea salt and black pepper (to taste)
Coconut oil 

Directions

Add the coconut to a medium skillet over medium-high heat.

Add the round steak to the hot skillet and sauté for 3 to 4 minutes.

Add the broccoli, juice from the orange, apple cider, and ginger.

Season with salt and pepper.

Continue to sauté until the steak is cooked to desired temperature.

Mushroom Julienne

Side Dish

Source Livelaughrowe.com Ingredients

16 oz of white mushrooms, thinly sliced
½ of a medium yellow onion, thinly sliced
2 tbs butter
1 tbs butter (separate from above)
¼ cup white wine
¾ cup sour cream
½ cup heavy cream
salt, fresh cracked pepper
Mozzarella cheese 

Directions

Preheat the over to 375.

In a large skillet, melt the 2 tbs of butter and add mushrooms and onions. Saute, on medium heat, until mushrooms give out liquid and about half the size. Pour most of the liquid off and transfer the mushrooms into a small casserole dish or ceramic pots (you can use large ramekins too).

In a small sauce pot, melt the 1 tbs of butter and add white wine. Simmer on medium heat for a couple of minutes, until the alcohol cooks out. Add the heavy cream and stir in the sour cream. Stir until all combined and add salt and pepper. Bring it to boil and pour over the mushrooms. Stir the mixture.

Sprinkle generously with cheese and bake for about 10 minutes (until the cheese is melted and starts to golden.)

Sorry for the long break...just after posting the last one I went to go pick up my son from sleepaway camp and we found out that we each independently got covid.

We spent a whole week essentially living in his room (I got the top bunk!) and pretty much only eating some chicken soup. Thankfully, between it being whichever strain we had and being vaccinated and I booster, the whole ordeal was not as bad as it has been for many. We had about two days of bad body aches and lethargy and it then faded into congestion and a mild cough that, while lingering, hasn't been too much worse than a bad cold. 

While I didn't totally lose my smell or taste, I do think it's slightly different right now. It could just be because my sinuses are a bit plugged up somewhat, but even spicy food doesn't seem to be quite as spicy as usual. It's been a bit frustrating in the kitchen not knowing exactly how things are tasting, and I've found I have been just making kinda plain food as a result.

On the flip side, I've gone a few days in a row getting back to the gym, so I'm hoping I can get back to that consistently. One of the things I've come to realize is that with my brain, things that most people think of as "habits" just....aren't for me. Everything is manual....from going to the gym to brushing my teeth. Every day, I have to choose to do the things I want, they never really become habits. It makes things exceptionally hard sometimes, but I'm trying to learn to kind of be proud of myself for doing things even though it's hard.

Reuben Soup - This one originally called for rye croutons, which is obviously not paleo OR primal. But if you're serving it to someone who isn't, I can totally see how it would complete the "reuben". I bet this would still be fine without the cheese if you are full Paleo, and you could use tapioca or potato starch to thicken it if you don't want to use the corn.

Vinegar-Braised Chicken and Onions - Braising is a technique more people should use...it's basically "cooking in liquid" without it being poaching. Makes for some really delicious types of meats!

Crispy Chicken Thighs Over Melted Zucchini - This originally had a bunch of Quinoa as part of the meal. I'd probably make extra zucchini  to sub as a base, since it's meant to just be kind of a side part rather than a base in this recipe.

Radish-And-Avocado Salad - I've not found that the raddishes get so soggy I hate them, but they are definitely better fresh and crispy

Loaded Cauliflower Casserole - Who doesn't like a nice casserole?

Grocery List
    
    Baking Goods
    
    ☐ 1/4 cup cornstarch
    
    Beverages
    
    ☐ 1/2 cup water
    ☐ 1/3 cup cold water
    
    Canned and Jar Goods
    
    ☐ 2 cups low-sodium chicken broth
    ☐ 1 (8 oz.) package sauerkraut, rinsed and drained
    
    Dairy
    
    ☐ 1 tbsp butter or ghee
    ☐ 1 cup heavy cream
    ☐ 1 (12 oz.) package Swiss cheese, sliced
    
    Deli
    
    ☐ 8 ounces pancetta (Italian bacon), cut into 1/4-inch pieces
    
    Meat
    
    ☐ 8 pieces bacon, diced
    ☐ 1 (32 oz.) carton low-sodium chicken or beef stock
    ☐ 5 pounds skin-on bone-in chicken pieces (breasts, thighs, and/or legs; breasts halved crosswise)
    ☐ 3 boneless skinless chicken breasts, cut into small cubes
    ☐ 4 (8-ounce) bone-in, skin-on chicken thighs
    ☐ 1 pound cooked corned beef or pastrami, diced, fat removed
    
    Miscellaneous
    
    ☐ 2 pounds cipolline or pearl onions
    ☐ 8 cups loosely packed zucchini ribbons (from about 1 1/2 pounds zucchini)
    
    Oils and Dressings
    
    ☐ 1 tablespoon extra-virgin olive oil, plus more for drizzling
    ☐ 2 tablespoons extra-virgin olive oil
    ☐ 2-3 tablespoons extra-virgin olive oil or butter, melted
    ☐ 2 teaspoons olive oil
    ☐ 3 tablespoons olive oil
    ☐ 3/4 cup red wine vinegar
    
    Produce
    
    ☐ 1/2 cup torn basil leaves
    ☐ 4 carrots, chopped
    ☐ 1 head cauliflower, cut into florets
    ☐ 1/2 cup chives, diced
    ☐ 1 cup cilantro leaves
    ☐ 20 cloves garlic
    ☐ 3 ripe Hass avocados—peeled, pitted and sliced
    ☐ 1 jalapeño, thinly sliced
    ☐ 2 tsp lemon juice (about 1/2 lemon)
    ☐ 1/4 cup fresh lime juice
    ☐ 8 oz mushrooms, halved
    ☐ 1 small red onion, thinly sliced (1 cup)
    ☐ 1 yellow onion, chopped
    ☐ 20 radishes, thinly sliced
    ☐ 1 large Vidalia or other sweet onion (about 13 ounces), vertically sliced
    
    Sauces and Condiments
    
    ☐ 3/4 cup balsamic vinegar
    
    Snacks
    
    ☐ 2 cups raw cashews
    ☐ 1/2 cup golden raisins
    
    Spices and Seasonings
    
    ☐ 3 bay leaves
    ☐ 1 teaspoon oregano
    ☐ 1/2 tsp smoked paprika
    ☐ 1 tablespoon chopped fresh thyme, plus more for garnish

Reuben Soup

Uncategorized

Makes Serves 8 30 minutes Source 12tomatoes.com

    Ingredients
    1 (32 oz.) carton low-sodium chicken or beef stock
    1 pound cooked corned beef or pastrami, diced, fat removed
    1 (8 oz.) package sauerkraut, rinsed and drained
    1 yellow onion, chopped
    4 carrots, chopped
    3 cloves garlic, minced
    1 teaspoon oregano
    1 bay leaf
    1/3 cup cold water
    1/4 cup cornstarch
    1 cup heavy cream
    1 (12 oz.) package Swiss cheese, sliced
    2 tablespoons extra-virgin olive oil
    Croutons:
    6 slices marbled rye bread
    2-3 tablespoons extra-virgin olive oil or butter, melted
    kosher salt and freshly ground pepper, to taste

Directions

Heat olive oil in a large stock pot over medium-high heat and sauté onion and carrot until softened. 7-9 minutes.

Add garlic and diced corned beef and cook for another 1-2 minutes, or until fragrant. Season with salt and pepper and oregano.

Pour chicken stock into stock pot, then stir in sauerkraut. Bring to a boil, then reduce heat and let simmer for 20 minutes.

Create slurry by whisking cornstarch and cold water together in a small bowl. Remove bay leaf from soup, then whisk in slurry. Cook for another 5-10 minutes, or until soup thickens.

Stir in heavy cream and Swiss cheese and cook for another 5 minutes, or until heated through, then ladly into serving bowls.

Vinegar-Braised Chicken and Onions

Uncategorized

Makes 6 servings Source Bonappetit.com

    Ingredients
    2 pounds cipolline or pearl onions
    Kosher salt
    3 tablespoons olive oil
    8 ounces pancetta (Italian bacon), cut into 1/4-inch pieces
    4 garlic cloves, peeled, crushed
    5 pounds skin-on bone-in chicken pieces (breasts, thighs, and/or legs; breasts halved crosswise)
    Freshly ground black pepper
    3/4 cup balsamic vinegar
    3/4 cup red wine vinegar
    2 cups low-sodium chicken broth
    1/2 cup golden raisins
    2 bay leaves

Directions

Cook onions in a large pot of boiling salted water until tender, 5-8 minutes. Drain and let cool. Trim root ends; peel.

Meanwhile, heat oil in a large heavy pot over medium heat. Add pancetta to pot and cook, stirring occasionally, until fat is rendered and pancetta is brown, 8-10 minutes. Using a slotted spoon, transfer pancetta to a large bowl.

Add onions to same pot and cook, stirring occasionally, until beginning to brown, 8-10 minutes. Add garlic and cook, stirring often, until fragrant, about 3 minutes. Transfer onions and garlic to bowl with pancetta.

Season chicken with salt and pepper. Working in batches, add chicken to pot skin side down and cook, turning, until browned on all sides, 10-15 minutes per batch; transfer to bowl with onions.

Carefully drain fat from pot and return to medium-high heat. Add both vinegars to pot and bring to a boil, stirring and scraping up any browned bits from bottom of pot. Add broth, raisins, bay leaves, and reserved chicken, pancetta, onions, and garlic to pot. Bring to a boil, reduce heat, and simmer, partially covered, until chicken is fork-tender, 35-40 minutes.

Using a slotted spoon, transfer chicken and onions to a large platter. Skim fat from cooking liquid and discard. Remove bay leaves, and season sauce with salt and pepper. Spoon sauce over chicken and onions.

Crispy Chicken Thighs Over Melted Zucchini

Uncategorized

Prep 40 min Cook 50 min Makes Serves : 4 Source Foodandwine.com

    Ingredients
    8 cups loosely packed zucchini ribbons (from about 1 1/2 pounds zucchini)
    2 teaspoons kosher salt, divided
    1 teaspoon freshly ground black pepper
    4 (8-ounce) bone-in, skin-on chicken thighs
    2 teaspoons olive oil
    1 large Vidalia or other sweet onion (about 13 ounces), vertically sliced
    4 garlic cloves, thinly sliced
    1 tablespoon chopped fresh thyme, plus more for garnish

    Directions

Preheat oven to 450°F. Combine zucchini and 1 teaspoon salt in a colander; let stand until ready to use.

Combine pepper and remaining 1 teaspoon salt; sprinkle evenly over both sides of chicken thighs. Heat a 10-inch ovenproof skillet or sauté pan over medium. Add oil to pan; swirl to coat. Add chicken to pan, skin side down. Cook until skin is browned and crisp, about 10 minutes. Flip chicken thighs; cook 6 minutes. Remove chicken from pan (chicken will not be fully cooked).

Add onion, garlic, and thyme to drippings in pan. Cook over medium, stirring occasionally and scraping any browned bits from bottom of pan, until onion is crisp-tender, about 5 minutes.

Drain zucchini on several layers of paper towels; squeeze gently to remove excess moisture. Add zucchini to onion mixture in pan; toss with tongs to combine. Nestle chicken into zucchini mixture. Place pan in preheated oven; cook until a thermometer inserted in thickest part of chicken registers 165°F, 13 to 15 minutes.

Radish-And-Avocado Salad

Uncategorized

Cook 15 hr Makes Serves : 8 Source Foodandwine.com

Ingredients
    
    20 radishes, thinly sliced
    1 small red onion, thinly sliced (1 cup)
    1 jalapeño, thinly sliced
    1/4 cup fresh lime juice
    1 tablespoon extra-virgin olive oil, plus more for drizzling
    Flaky sea salt
    3 ripe Hass avocados—peeled, pitted and sliced
    1 cup cilantro leaves
    1/2 cup torn basil leaves

Directions

Step

In a medium bowl, combine the radishes with the onion, jalapeño, lime juice and the 1 tablespoon of olive oil and toss to coat. Season with salt. Arrange the avocados on a platter, drizzle with olive oil and season with salt. Spoon the radish salad on top, strew with the cilantro and basil and serve as soon as possible.

Notes

The ingredients can all be prepped up to 4 hours ahead, but toss the radish mixture with the lime juice and olive oil and then assemble the salad just before serving or the radishes will get soggy.

Loaded Cauliflower Casserole

Casserole

Prep 20 mins Cook 45 mins Makes Servings: 6 Source Realsimplegood.com

    Ingredients
    For the topping:
    2 cups raw cashews
    4 cloves garlic
    1 tsp sea salt
    1/2 tsp ground pepper
    1/2 tsp smoked paprika
    2 tsp lemon juice (about 1/2 lemon)
    1/2 cup water

    For the casserole:
    8 pieces bacon, diced
    3 boneless skinless chicken breasts, cut into small cubes
    1 head cauliflower, cut into florets
    8 oz mushrooms, halved
    1/2 cup chives, diced
    1 tbsp butter or ghee
    Salt and pepper

    Directions

Place cashews into a bowl or container and pour enough water over them to cover. Set aside for at least 2 hours or overnight.

Drain and rinse the cashews after they have soaked. Place the cashews and remaining topping ingredients into a food processor. Process until it reaches a creamy, hummus-like consistency. Place in the refrigerator while you make the rest of the casserole.

Dice bacon and cut chicken breasts as noted. Cut up cauliflower, mushrooms and chives as well.

Heat a large skillet over medium heat and add diced bacon. Cook, stirring occasionally, until the bacon is just getting crispy, about 6-7 minutes. Remove and place on a paper towel lined plate.

Preheat oven to 400° Fahrenheit and grease a 9x13 baking dish with butter or ghee.

Spread the cauliflower and mushrooms out in the baking dish and mix together. Next, nestle the chicken pieces in with the cauliflower. Season everything with salt and pepper (about 1 tsp each) all over.

Sprinkle the bacon and 1/2 of the chives over the top of everything. Spread the topping over the top in an even layer. Sprinkle on the remaining chives on as the final topping.

Place dish the oven to roast for about 30-40 minutes, or until the chicken is completely done measuring an internal temperature of 165 degrees. Allow to cool for a few minutes before serving.

I don't know if it's the pandemic wearing on longer and longer, if it's being busy at work, or something else entirely, but the days and weeks just fly by and usually it's Saturday before I even realize I've forgotten to post, and I usually remember when I'm not at home and then forget by the time I get home.

I've been struggling with getting my nutrition right lately. I did a 12 week weightlifting program that I thought went fairly well, but near the end I was really hitting my upper limit of current strength. I very much struggle to "eat to build" because I'm worried about putting on too much fat, but that also means that I don't really gain a lot of muscle while lifting. I just sort of seem to be eating enough to maintain without leaning out, but I'm also not putting on much muscle. I'm wondering if I do need to add in a bit of clean carbs or what. While I provide these meal plans, I've never pretended to be any kind of nutrition expert, but that may be what I need if I really want to make big fitness gains.

Award Winning Instant Pot Chili Recipe

Apple & Butternut Squash Pulled Pork Casserole

Brisket with Sweet-And-Sour Onions

Eggplant, Chickpea and Tomato Curry

Garlic Sauteed Spinach

Grocery List
Baking Goods
☐ 1 tablespoon dark brown sugar
Beverages
☐ 1 cup sweet apple cider (or unsweetened apple juice)
☐ ¾ cup sweet apple cider (or unsweetened apple juice)
Canned and Jar Goods
☐ 2 Cups Beef stock
☐ 1 Can (15 ounces) Black beans, drained
☐ 1 cup chicken stock or low-sodium broth
☐ One 14-ounce can of chickpeas, drained
☐ 3/4 cup unsweetened coconut milk
☐ 1 Can (15 ounces) Fire Roasted diced tomatoes with juice
☐ 1 Can (15 ounces) Kidney Beans, drained
☐ 1 Can (15 ounces) Pinto beans, drained
☐ 1 Can (6 ounce) Tomato paste
☐ 2 tablespoons tomato paste
Dairy
☐ Cheese, shredded
☐ Sour Cream
☐ 1 tablespoon unsalted butter
Meat
☐ 6 Strips of Bacon, chopped
☐ One 5-pound brisket, preferably first cut
☐ 1 1/2 Pounds Ground Beef
☐ 950g (2lb) pork loin (or boneless butt or shoulder)
Oils and Dressings
☐ 2 tbsp apple cider vinegar
☐ 2 tablespoons extra-virgin olive oil
☐ 1/4 cup ketchup
☐ 2 tablespoons good olive oil
Produce
☐ 2 large red apples, diced finely
☐ 1 1/2 pounds baby spinach leaves
☐ 1 Red bell pepper, seeded and chopped
☐ ½ medium butternut squash, diced finely (about 500g or 4 cups)
☐ 12 cherry tomatoes, halved
☐ 1/2 cup cilantro leaves
☐ Cilantro
☐ Small cilantro sprigs, for garnish
☐ 1 eggplant (1 1/2 pounds), cut into 1-inch dice
☐ 1 Tablespoon Minced garlic
☐ 2 tablespoons chopped garlic (6 cloves)
☐ 2 garlic cloves, minced
☐ 4 garlic cloves, minced
☐ One 1/2-inch piece of fresh ginger, peeled and minced
☐ 1 Jalapeño, seeded and minced *optional
☐ Lemon
☐ 1 large Red onion, chopped
☐ 2 large onions, sliced
☐ 2 red onions, each cut into 8 wedges
☐ 4 onions, sliced into 1/4-inch-thick rings
☐ Pepper
☐ ⅓ cup raisins
☐ 3-4 sprigs fresh rosemary
Sauces and Condiments
☐ 1 tbsp Dijon mustard
☐ 1 tablespoon soy sauce
☐ 1 Tablespoon Worcestershire sauce
Spices and Seasonings
☐ 2 Tablespoons chili powder
☐ ¼ tsp Chinese five spice
☐ 2 Teaspoons ground cumin
☐ 1 1/2 tablespoons Madras curry powder
☐ ¼ tsp freshly grated nutmeg
☐ 1 Tablespoon Dried oregano
☐ 1 Teaspoon Smoked Paprika

Award Winning Instant Pot Chili Recipe

Uncategorized

Makes 8 servings Difficulty Easy Source Ohsweetbasil.com Ingredients

1 1/2 Pounds Ground Beef
6 Strips of Bacon, chopped
1 Can (15 ounces) Kidney Beans, drained
1 Can (15 ounces) Pinto beans, drained
1 Can (15 ounces) Black beans, drained
1 Can (15 ounces) Fire Roasted diced tomatoes with juice
1 Can (6 ounce) Tomato paste
1 large Red onion, chopped
1 Red bell pepper, seeded and chopped
1 Jalapeño, seeded and minced *optional
2 Cups Beef stock
1 Tablespoon Dried oregano
2 Teaspoons ground cumin
2 Teaspoons Kosher salt
1 Teaspoon ground black pepper
1 Teaspoon Smoked Paprika
2 Tablespoons chili powder
1 Tablespoon Worcestershire sauce
1 Tablespoon Minced garlic
For Garnish
Sour Cream
Cilantro
Cheese, shredded

Directions

1. Turn your instant pot to sauté and add the bacon.

2. Cook until crisp, stirring often to cook evenly.

3. Remove the bacon to a paper towel lined plate.

4. Add the onions and peppers and cook until tender.

5. Add the meat and cook until browned.

6. Drain off any excess grease, we just tilt the pot and use a large spoon.

7. Add all of the remaining ingredients and 3/4 of the bacon and stir to combine.

8. Turn the instant pot to chili and cook for 18-20 minutes*. Allow pressure to release for 10-15 minutes or quick release with the vent.

9. Serve with limes, sour cream, cheese, and a little bacon!

Apple & Butternut Squash Pulled Pork Casserole

Casserole

Makes Serves 4 Source Thehealthyfoodie.com Ingredients

Part I:
2 large onions, sliced
950g (2lb) pork loin (or boneless butt or shoulder)
¾ cup sweet apple cider (or unsweetened apple juice)
3-4 sprigs fresh rosemary
Salt and pepper to taste

Part II:
2 large red apples, diced finely
½ medium butternut squash, diced finely (about 500g or 4 cups)
⅓ cup raisins
Cooking Liquid
1 cup sweet apple cider (or unsweetened apple juice)
1 tbsp Dijon mustard
2 tbsp apple cider vinegar
½ tsp Himalayan or fine sea salt
½ tsp freshly cracked black pepper
¼ tsp freshly grated nutmeg
¼ tsp Chinese five spice

Directions

Place the onions, pork roast, sweet apple cider and fresh rosemary in a Dutch oven. Sprinkle generously with salt and pepper, place the lid on and cook in a 325F oven for about 3 hours, or until meat is tender.

Remove rosemary and, using 2 forks break the meat into small pieces and / or strands.

Add the butternut squash, apples and raisins right on top.

In a separate container, mix all the ingredients for the cooking liquid and pour that right over the dish. Put the lid back on and return to the oven for an additional 45 minutes.

Remove the lid and continue cooking for 30 minutes more.

If you want the top to take a bit of a golden coloration, drizzle a little bit of melted coconut oil all over the casserole after it's done baking and set it under the broiler for 3-5 minutes.

Brisket with Sweet-And-Sour Onions

Uncategorized

Prep 20 min Cook 5 hr Makes Serves : 10 Source Foodandwine.com Ingredients

One 5-pound brisket, preferably first cut
Kosher salt
Pepper
4 onions, sliced into 1/4-inch-thick rings
1/4 cup ketchup
2 tablespoons tomato paste
1 tablespoon soy sauce
1 tablespoon dark brown sugar
4 garlic cloves, minced
Small cilantro sprigs, for garnish

Directions

Preheat the oven to 300°. Season the brisket generously with salt and pepper. In a large enameled cast-iron casserole, spread the onions in a single layer and lay the brisket on top. In a small bowl, whisk the ketchup with the tomato paste, soy sauce, brown sugar and garlic. Spread the sauce all over the brisket.

Cover the casserole and transfer to the oven. Braise the brisket for about 3 hours, until the meat is very tender. Uncover and continue cooking for 1 hour, until the sauce has thickened. Let the brisket cool slightly in the sauce for 30 minutes.

Transfer the brisket to a work surface and slice across the grain. Arrange the slices on a platter and spoon some of the sauce over the top. Garnish with cilantro and serve with the remaining sauce on the side.

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Attachments9:00 PM (2 minutes ago)

to me Eggplant, Chickpea and Tomato Curry

Uncategorized

Cook 35 min Makes Serves : 4 Source Foodandwine.com Ingredients

2 tablespoons extra-virgin olive oil
2 red onions, each cut into 8 wedges
One 1/2-inch piece of fresh ginger, peeled and minced
2 garlic cloves, minced
1 1/2 tablespoons Madras curry powder
1 eggplant (1 1/2 pounds), cut into 1-inch dice
One 14-ounce can of chickpeas, drained
1 cup chicken stock or low-sodium broth
3/4 cup unsweetened coconut milk
12 cherry tomatoes, halved
Kosher salt and freshly ground pepper
1/2 cup cilantro leaves

Directions

In a very large, deep skillet, heat the olive oil. Add the onions and cook over moderate heat until they begin to soften, about 3 minutes. Add the ginger and garlic and cook until fragrant, about 1 minute. Add the curry powder and cook until fragrant, about 30 seconds. Add the eggplant, chickpeas, stock and coconut milk and bring to a simmer. Cover and cook over moderate heat until the eggplant begins to soften, about 8 minutes.

Stir the tomatoes into the curry, cover and simmer until the eggplant is tender, about 3 minutes longer. Season with salt and pepper. Stir in the cilantro and serve.

Garlic Sauteed Spinach

Uncategorized

Prep 6 min Cook 4 min Makes Yield: 4 servings Difficulty Easy Source Foodnetwork.com Ingredients

1 1/2 pounds baby spinach leaves
2 tablespoons good olive oil
2 tablespoons chopped garlic (6 cloves)
2 teaspoons kosher salt
3/4 teaspoon freshly ground black pepper
1 tablespoon unsalted butter
Lemon
Sea or kosher salt, optional

Directions

Rinse the spinach well in cold water to make sure it's very clean. Spin it dry in a salad spinner, leaving just a little water clinging to the leaves.

In a very large pot or Dutch oven, heat the olive oil and saute the garlic over medium heat for about 1 minute, but not until it's browned. Add all the spinach, the salt, and pepper to the pot, toss it with the garlic and oil, cover the pot, and cook it for 2 minutes. Uncover the pot, turn the heat on high, and cook the spinach for another minute, stirring with a wooden spoon, until all the spinach is wilted. Using a slotted spoon, lift the spinach to a serving bowl and top with the butter, a squeeze of lemon, and a sprinkling of sea or kosher salt. Serve hot.

I want to start by saying that my post is strictly inquisitive and not meant to evoke any kind of emotional response.

So I study anthropology and a lot of my time has been dedicated to human evolution. Humans (perhaps even Neanderthals) discovered how to make fire upwards of +50,000ya. There is heavy evidence that ever since humans discovered fire, we have been using it to cook meat, which has changed us evolutionarily and adapted us to this kind of diet (mostly cooked meat, I mean). Even hunter gatherers had this technology (fire) and have used it ever since. I know by modern studies that one can manipulate the way one's gut reacts to raw vs cooked meat, but I guess what I'm really trying to get at is what makes people believe (other than a medical reason) that eating raw is "scientifically" better than cooked? We have evolved to eat cooked meat, and if the primal diet asserts that "natural" is better, would eating for what we have evolved to eat not be better? Idk.

Furthermore, people +10,000ya did not have domesticated plants. I was wondering if there is a consensus in this community on whether it is better to eat wild plants or domesticated (or even uhhh GMO's) or like why the focus is specifically on raw meat when we have decidedly adapted to eat cooked meat well before we adapted agriculture.

That's not to say that ALL humans started cooking their meat AS SOON AS the first discovered how to strike flint or whatever... It was a very gradual process... But anyway, it still came before agriculture nonetheless.

I am genuinely curious about these questions bc I find the primal diet community fascinating and tbh respectable insofar as youall are "dedicated to the diet".

While 105.5 sounds like a radio station playing classic rock or "the best of the 80s, 90s, and today"*, it happened to have also been my son's temperature last week. That's 40.8C for everyone else not in the USA. So that was a fun ER trip only to be told he's just got the flu and there's nothing to be done but acetaminophen/ibuprofen and getting him rest. Sorry about not posting a plan - it wasn't a case of totally missing it this time!

A few of the items this week originally had bread crumbs in them, which I've just removed. One of the things that I encourage everyone to do is to not restrict yourself to looking for recipes on paleo/primal websites. Hopefully if you've cooked some or all of the meal plan items for a while, you've got a sense of how certain things taste, how certain foods combine, how certain cooking techniques work, etc...and you're able to make changes on the fly. If you see a recipe that looks good but has non-paleo stuff....take out the non-paleo stuff! Sometimes it's not really reasonable since most of the dish is the non-paleo stuff, but often you can take out items or make substitutions and still end up with a plenty tasty dish.

The flu is going around all over the place and COVID numbers are back up, so please be careful. None of the rest of us got it because we were wearing masks around the house, and at this point are probably going to start wearing them indoors in public again if cases don't start dropping. Make healthy choices both on your plate and in the rest of your life!

*it's so weird that "today" is now a 20 year period of music. "80s, 90s, and today" is a span of music that is equal to the 40s through the 80s. That's like...big band, groovy hippy music, disco, grunge, hair rock...all as one big lump of music. But for some reason the last 40 years of music don't seem to have changed as drastically as the preceding 40 years.

Grocery List

Beer, Wine and Spirits

☐ 6 ounces Mexican beer  

Canned and Jar Goods

☐ 6 ounces beef broth  
☐ 1/2 cup chicken broth  
☐ 1 to 4 chipotle peppers in adobo, plus 1 to 2 tablespoons reserved sauce  
☐ 1 tablespoon tomato paste  

Dairy

☐ 3 tablespoons butter  
☐ 1 egg  
☐ 1 cup heavy whipping cream  
☐ 1 blend italian cheese  
☐ 1/2 cup grated Parmesan cheese  

Frozen Foods

☐ 1 (10 ounce) package frozen chopped spinach, thawed and drained  

Meat

☐ 2 slices bacon, chopped into 4 or 5 large pieces  
☐ 2 pounds boneless beef roast (shoulder, rump, chuck eye, top or bottom round, brisket)  
☐ 4 skinless, boneless chicken breasts, cut down to half thickness  
☐ 1 1/2 pounds ground turkey  
☐ 2, ½ lb sirloin steaks  

Miscellaneous  

☐ 2 or 3 fennel fronds  
☐ 1 (4 ounce) jar sliced pimento peppers, drained  
☐ Salt & freshly ground black pepper  

Oils and Dressings

☐ 3 tablespoons ketchup  
☐ 2 1/3 tablespoons olive oil  

Produce

☐ 1/4 cup chopped fresh basil  
☐ 2 1/2 cups brussels sprouts  
☐ 1/2 cup packed cilantro leaves  (that's coriander for your brits)
☐ 6 large cloves garlic  
☐ 1 bulb fennel  
☐ 2 garlic cloves  
☐ 2 tablespoons freshly squeezed lime juice  
☐ 1 large sweet onion, chopped into similarly sized pieces as potatoes  
☐ 4 medium-sized sweet potatoes, peeled and cut into bite-sized pieces  
☐ 1 1/3 tablespoons rosemary  

Spices and Seasonings

☐ 1 bay leaf  
☐ 2 teaspoons chile powder  
☐ 1 tablespoon cumin  
☐ 1/8 teaspoon garlic powder  
☐ 2 teaspoons garlic salt  
☐ 0.46 teaspoon ground black pepper  
☐ Freshly ground black pepper  
☐ 1 1/2 teaspoons italian seasoning  
☐ Kosher salt  
☐ 1 teaspoon dried oregano  
☐ Salt and pepper, to taste  

Slow cooker beef barbacoa

Beef, Crockpot

Makes 4 to 6 servings Source Fivehearthome.com

Ingredients

2 pounds boneless beef roast (shoulder, rump, chuck eye, top or bottom round, brisket)  
Salt & freshly ground black pepper  
6 large cloves garlic  
1/2 cup packed cilantro leaves  
1 to 4 chipotle peppers in adobo, plus 1 to 2 tablespoons reserved sauce  
2 tablespoons freshly squeezed lime juice  
1 tablespoon tomato paste  
1 tablespoon cumin  
2 teaspoons chile powder  
2 teaspoons garlic salt  
1 teaspoon dried oregano  
1 bay leaf  
6 ounces beef broth  
6 ounces Mexican beer  

Directions

1. Generously season beef roast on both sides with salt and freshly ground black pepper. Place in the bottom of a large slow cooker.

2. In a mini or regular-sized food processor, pulse garlic until chopped. Add cilantro leaves and pulse until minced. Add chipotle peppers plus adobo sauce, lime juice, tomato paste, cumin, chile powder, garlic salt, and oregano. Secure lid and process until just blended. (Alterntively, you may use a knife to mince garlic, cilantro, and chipotle(s), then stir in remaining ingredients until well mixed.)

3. Spread half of chipotle mixture over the top of the roast. Carefully flip roast over and spread remaining mixture over other side. Pour beef broth and beer into the bottom of the slow cooker (without washing the chipotle mixture off the roast). Drop in bay leaf. Cover and cook on low for 8 to 10 hours.

4. Remove roast to a cutting board. Skim fat off top of cooking liquid, if necessary, and remove bay leaf. Slice beef into chunks and then shred pieces with two forks. Return to slow cooker, stir meat to soak up liquid, and reheat on Warm for 20 to 30 minutes. Serve as a filling for tacos, burritos, enchiladas, quesadillas, or on top of a rice bowl or salad. Refrigerate leftover meat in reserved cooking liquid.

Chicken In Basil Cream

Chicken

Prep 15 m Cook 15 m Source Allrecipes.com

Ingredients


4 skinless, boneless chicken breasts, cut down to half thickness  
3 tablespoons butter  
1/2 cup chicken broth  
1 cup heavy whipping cream  
1 (4 ounce) jar sliced pimento peppers, drained  
1/2 cup grated Parmesan cheese  
1/4 cup chopped fresh basil  
1/8 teaspoon ground black pepper  

Directions

((Recipe originally had you coating chicken with breadcrumbs, which I removed. To compensate, I changed the pieces to be half thickness so they brown a little more evenly. Feel free to coat in almond flour or coconut flour, or use any kind of paleo breadcrumbs you might know about))

1. Cook in butter or margarine, on both sides, until juices run clear (about 10 minutes). Remove and keep warm.

2. Add broth to skillet. Bring to a boil over medium heat, and stir to loosen browned bits from pan. Stir in cream and pimentos; boil and stir for 1 minute. Reduce heat.

3. Add Parmesan cheese, basil and pepper. Stir sauce and cook until heated through. Pour mixture over chicken and serve!

Turkey Pinwheel

Chicken

Prep 20 m Cook 1 h Source M.allrecipes.com

Ingredients

1 1/2 pounds ground turkey  
1 egg  
1 teaspoon salt  
1/3 teaspoon ground black pepper  
1 (10 ounce) package frozen chopped spinach, thawed and drained  
3/4 cup shredded Italian cheese blend  
1 teaspoon Italian seasoning  
1/8 teaspoon garlic powder  
1/4 teaspoon salt  
3 tablespoons ketchup  
1/4 cup shredded Italian cheese blend  
1/2 teaspoon Italian seasoning, or to taste (optional)  

Directions

((This recipe originally included bread crumbs, but I've removed them))

1. Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper. Place a rack into a broiler pan.

2. Mix together the ground turkey, egg, 1 teaspoon of salt, and black pepper in a bowl; pat the mixture out onto the prepared baking sheet in a rectangle 10 by 14 inches.

3. In a bowl, place the spinach, 3/4 cup of Italian cheese, 1 teaspoon Italian seasoning, garlic powder, and 1/4 teaspoon of salt. Lightly combine, and spread the spinach mixture over the meat, leaving a 3/4-inch margin. Pick up one edge of the parchment paper, and roll the edge over, starting with the short end. Continue to roll, pulling back the parchment paper as you go, until the meat is a firm roll. Press seam down, and lay the roll seam-side down into The Rack over the roasting pan.

4. Bake in the preheated oven until the roll is cooked through and the juices run clear, about 50 minutes. An instant-read thermometer, inserted into the center of the roll, should read 160 degrees F (70 degrees C).

5. Pull the roasting pan from the oven, and spread roll with ketchup; sprinkle with 1/4 cup of Italian cheese blend and 1/2 teaspoon of Italian seasoning. Return to oven, and bake until the cheese has melted, about 10 more minutes.

Fennel and Brussels Sprouts Sirloin Rolls

Beef

Source What I Gather

Ingredients

For the Filling:  
2 slices bacon, chopped into 4 or 5 large pieces  
½ fennel bulb, roughly chopped  
1/2 cup brussels sprouts, bottoms trimmed off and halved  
2 garlic cloves  
1 tsp each of dried rosemary, sage and oregano  
Additional Ingredients:  
2, ½ lb sirloin steaks  
Salt and pepper, to taste  
2 cups Brussels sprouts (about ¾ lb), bottoms trimmed off and quartered  
½ fennel bulb, cut into thick slices  
1 tsp olive oil  
2 or 3 fennel fronds 

Directions

Preheat oven to 375F.

Add all filling ingredients to a food processor. Process until it forms a thick paste.

Pound out steaks using a mallet until they are about ½ inch thick.

Spread half of the filling on each steak. Roll steaks up, using a few toothpicks to secure.

Place sirloin rolls in a large roasting pan and sprinkle with salt and pepper.

Toss Brussels sprouts and fennel slices in a large bowl with olive oil, salt and pepper.

Spread brussels sprouts and fennel slices around sirloin rolls in the roasting pan.

Roast for 35-40 minutes, until steak is cooked to desired level and vegetables begin to brown. If steak is done and veggies need to cook a bit longer, remove the steak from the pan and let it rest while you cook the veggies for an additional five minutes or so.

Let steak rest for 5 minutes before slicing. Garnish with fennel fronds.

Rosemary Roasted Sweet Potatoes and Onions

Side Dish

Prep 15 mins Cook 30 mins Makes 4-6 Source Garnishwithlemon.com

Ingredients

4 medium-sized sweet potatoes, peeled and cut into bite-sized pieces  
1 large sweet onion, chopped into similarly sized pieces as potatoes  
2-3 tablespoons olive oil  
1 heaping tablespoon chopped fresh rosemary  
Kosher salt  
Freshly ground black pepper 

Directions

1. Preheat oven to 400 degrees. Combine potatoes and onion in a bowl. Add olive oil and toss to coat evenly. Sprinkle rosemary, salt and pepper on potato mixture and stir to combine.

2. Pour potato mixture on a cookie sheet and roast in the oven for 25-30 minutes, flipping potatoes and onions halfway through. Depending on the size of your potato and onion pieces, they may cook faster or slower. Keep an eye on them so they don't burn.

3. Remove from oven and season to taste with additional salt and pepper.

I have no idea where this month went...time just got away from me every single week and before I knew it, it was Friday night or Saturday afternoon and too late to post for the week.

The project I'm running at work has been right on the cusp of making good progress and we're almost to the point where we'll get some serious momentum that should roll us all the way to the end of the year, but it's definitely been stressful to get to this point. I've been pretty consistent with lifting for the last 12 weeks and I retested and found that I added pretty good weight to most of my lifts. I'm doing a deload and upping reps a bit, as well as adding a bit more cardio back in to try to do a small cut going into summer, and then I'll "lean gain" for a while, probably.

How are you all doing with working out?

Slow Cooker Curry Pork Shoulder - Only a few ingredients, maximum flavor!

30-Minute Pressure Cooker Chicken with Chickpeas, Tomatoes, and Chorizo - While it won't ruin the dish, do make sure you get spanish chorizo and not mexican chorizo. Spanish chorizo holds together much better and can be cut into "chunks" while mexican chorizo is more like ground meat and falls apart pretty easily. At least, that's been my experience...feel free to let me know if it's just the brands I get! Also, this can just go in the crockpot for 8 hours on low, or 4-6 on high if you don't have a pressure cooker.

Buffalo Ranch Stuffed Peppers - Adjust the amount of hot sauce to taste!

Speedy Ratatouille with Goat Cheese - Bonus points if you have an actual rat help you cook this by pulling on your hair.

Latkes - these aren't ONLY for chanukah! They're a great way to get some fat and carbs after an aerobic or even a strength workout. It's important to wrap up the potatoes in the paper towel (or kitchen towel, if you have one you don't mind getting filled with potato water) and squeeze them down as much as you can. This helps them get nice and crispy rather than being floppy and soggy.

Grocery List

Canned and Jar Goods

☐ Applesauce, crème fraîche, smoked salmon, salmon roe and dill sprigs, for serving (optional)
☐ 2 cups homemade or store-bought low-sodium chicken stock
☐ 3 cups chicken stock or low-sodium broth
☐ 2 (15-ounce) cans chickpeas, drained and rinsed
☐ 1 cup unsweetened coconut milk
☐ 1 (28-ounce) can diced tomatoes, preferably fire-roasted (such as Muir Glen)
☐ One 14-ounce can diced tomatoes

Dairy

☐ extra butter, ghee, or other fat of choice for greasing and baking
☐ ¼ cup butter* or ghee
☐ 2 large eggs, lightly beaten
☐ 1/2 cup crumbled aged goat cheese

Meat

☐ 1 whole chicken (about 4 pounds), cut into 8 serving pieces, or a mix of bone-in, skin-on breasts, drumsticks, and/or thighs
☐ 4 chicken breasts
☐ 4 pounds boneless pork shoulder, cut into 2-inch pieces

Miscellaneous

☐ 8 ounces Spanish-style chorizo, cut into 1/2-inch dice

Oils and Dressings

☐ 1/2 cup extra-virgin olive oil, plus more for drizzling
☐ 2 tablespoons extra-virgin olive oil, plus more for serving
☐ ½ cup hot sauce
☐ 2 teaspoons sherry vinegar
☐ 2 tablespoons vegetable oil
☐ Vegetable oil, for frying

Produce

☐ 2 avocados
☐ 2 pounds baking potatoes
☐ 1 cup loosely packed shredded basil leaves
☐ 1 red bell pepper, cut into 1/2-inch dice
☐ 2 - 3 tablespoons of cilantro, finely chopped
☐ 1 pound eggplant, peeled and cut into 1-inch dice
☐ 3 garlic cloves, minced
☐ 5 large garlic cloves, minced
☐ 3 tablespoons minced fresh ginger
☐ ½ - 1 jalapeno, seeded, and minced
☐ 1/2 teaspoon fresh lemon juice
☐ 1/2 teaspoon finely grated lemon zest
☐ ½ lime, juiced
☐ 1 large onion, chopped
☐ 1 large onion, cut into 1/2-inch dice
☐ 1 large onion, finely diced
☐ 1 medium onion, sliced
☐ 1 medium onion, thinly sliced (about 1 cup)
☐ ¼ of a medium red onion, finely chopped
☐ Chopped fresh parsley leaves, for serving
☐ ½ teaspoon each: dried parsley, dried dill, dried chives, garlic powder, onion powder
☐ 4 peppers (I like using yellow or orange, but use what you like!), tops cut off and seeds cleaned out
☐ 1 yellow squash, cut into 1/2-inch dice
☐ 2 pounds tomatoes, cored and finely chopped
☐ 1 pound Yukon Gold potatoes, peeled and cut into 2-inch chunks
☐ 1 zucchini, cut into 1/2-inch dice

Spices and Seasonings

☐ 1 tablespoon mild curry powder
☐ 1 tablespoon ground cumin
☐ 1/2 teaspoon freshly ground white pepper
☐ 1/2 teaspoon ground turmeric
☐ 1 tablespoon smoked Spanish paprika

Slow Cooker Curry Pork Shoulder

Uncategorized

Difficulty Easy Source Foodandwine.com Ingredients

2 tablespoons vegetable oil
4 pounds boneless pork shoulder, cut into 2-inch pieces
Salt and freshly ground pepper
1 large onion, chopped
3 garlic cloves, minced
3 tablespoons minced fresh ginger
1 tablespoon mild curry powder
1 tablespoon ground cumin
1/2 teaspoon ground turmeric
One 14-ounce can diced tomatoes
1 cup unsweetened coconut milk
3 cups chicken stock or low-sodium broth

Directions

Step 1

In a large skillet, heat the oil. Season the pork with salt and pepper. Add half of the pork to the skillet and brown it over moderately high heat, about 12 minutes. Transfer the pork to the slow cooker. Repeat with the remaining pork.

Step 2

Pour off all but 2 tablespoons of the fat in the skillet. Add the onion, garlic, ginger, curry, cumin and turmeric and cook over low heat, stirring, until fragrant and the onion is softened, about 5 minutes. Scrape the mixture into the slow cooker. Add the tomatoes and their juices, coconut milk and stock, cover and cook on high for 4 hours. Spoon off as much fat from the surface of the stew as possible.

Make Ahead

The stew can be refrigerated for up to 5 days or frozen for up to 3 months.

30-Minute Pressure Cooker Chicken with Chickpeas, Tomatoes, and Chorizo

Uncategorized

Prep 10 minutes Cook 30 minutes Makes Serves 4 to 6 Source Seriouseats.com Ingredients

2 tablespoons extra-virgin olive oil, plus more for serving
8 ounces Spanish-style chorizo, cut into 1/2-inch dice
1 medium onion, thinly sliced (about 1 cup)
1 tablespoon smoked Spanish paprika
2 (15-ounce) cans chickpeas, drained and rinsed
1 (28-ounce) can diced tomatoes, preferably fire-roasted (such as Muir Glen)
1 whole chicken (about 4 pounds), cut into 8 serving pieces, or a mix of bone-in, skin-on breasts, drumsticks, and/or thighs
2 cups homemade or store-bought low-sodium chicken stock
Kosher salt and freshly ground black pepper
2 teaspoons sherry vinegar
Chopped fresh parsley leaves, for serving 

Directions

1. Heat oil in a pressure cooker over medium-high heat until shimmering. Add chorizo and cook, stirring, until just starting to crisp around the edges, about 2 minutes. Add onions and cook, stirring, until softened, about 3 minutes. Add paprika, chickpeas, tomatoes, chicken pieces, and broth. Season gently with salt and pepper.

2. Seal pressure cooker and bring to high pressure. Cook for 15 minutes. Cool pressure cooker under a cold running tap (if using an electric cooker, use the quick release valve), and open. Return to high heat and cook, stirring gently, until it achieves a thick, stew-like consistency, about 5 minutes. Stir in vinegar and season to taste with salt and pepper. Stir in parsley and serve, drizzling with more extra-virgin olive oil at the table.

Buffalo Ranch Stuffed Peppers

Chicken

Makes 4 Source Primallyinspired.com Ingredients

4 chicken breasts
1 medium onion, sliced
½ teaspoon each: dried parsley, dried dill, dried chives, garlic powder, onion powder
sea salt and pepper, to taste
extra butter, ghee, or other fat of choice for greasing and baking
4 peppers (I like using yellow or orange, but use what you like!), tops cut off and seeds cleaned out
½ cup hot sauce
¼ cup butter* or ghee
2 avocados
½ - 1 jalapeno, seeded, and minced
¼ of a medium red onion, finely chopped
2 - 3 tablespoons of cilantro, finely chopped
½ lime, juiced
sea salt, to taste 

Directions

1. Preheat oven to 350 degrees.

2. Mix your dried spices together.

3. Place your chicken breast and sliced onions in a single layer on a greased or parchment paper lined baking pan.

4. Sprinkle the entire pan with dried spices. Salt and pepper, to taste.

5. Place a small pat of butter or other fat of choice over each chicken breast.

6. Bake for 25-30 minutes or until chicken is cooked through.

7. While chicken is cooking, melt ¼ cup butter in a pot over medium low heat. Once melted add in hot sauce and stir. Set aside.

8. If you are making guacamole, make it now (see instructions below).

9. Once chicken is cooked, run a knife through the chicken and onions until chicken is in small bite size pieces.

10. Combine chicken with the hot sauce mixture.

11. Spoon chicken mixture evenly in all 4 peppers.

12. Place stuffed peppers in a baking pan.

13. Bake for 35-40 minutes or until peppers are softened to your liking.

14. Serve with Guacamole. Enjoy!

15. Mash all guacamole ingredients together until desired consistency.

Speedy Ratatouille with Goat Cheese

Uncategorized

Cook 1 hr Makes Serves : 4 Source Foodandwine.com Ingredients

1/2 cup extra-virgin olive oil, plus more for drizzling
1 pound eggplant, peeled and cut into 1-inch dice
5 large garlic cloves, minced
Salt and freshly ground black pepper
1 zucchini, cut into 1/2-inch dice
1 yellow squash, cut into 1/2-inch dice
1 large onion, cut into 1/2-inch dice
1 red bell pepper, cut into 1/2-inch dice
2 pounds tomatoes, cored and finely chopped
1 cup loosely packed shredded basil leaves
1/2 teaspoon finely grated lemon zest
1/2 teaspoon fresh lemon juice
1/2 cup crumbled aged goat cheese 

Directions

In a large enameled cast-iron casserole or Dutch oven, heat 1/4 cup of the olive oil until shimmering. Add the eggplant and cook over moderately high heat, stirring occasionally, until almost tender, about 5 minutes. Add one-third of the garlic, season with salt and black pepper and cook for 1 minute. Using a slotted spoon, transfer the eggplant to a plate.

Add 2 tablespoons of the olive oil to the casserole along with the zucchini and yellow squash and cook over moderate heat until lightly browned in spots, about 5 minutes. Add another one-third of the garlic, season with salt and black pepper and cook for 1 minute. Add the vegetables to the eggplant.

Add the remaining 2 tablespoons of oil to the casserole, along with the onion and bell pepper. Cook over moderate heat until softened, about 7 minutes. Add the remaining garlic, season with salt and black pepper and cook for 1 minute. Add the tomatoes, two-thirds of the basil and the reserved vegetables and cook over moderate heat until the tomatoes have broken down and the vegetables are tender, about 15 minutes. Stir in the remaining basil along with the lemon zest and juice. Transfer to bowls and sprinkle with the goat cheese. Drizzle with olive oil and serve.

Latkes

Side Dish, Veg

Difficulty Easy Source Foodandwine.com Ingredients

1 pound Yukon Gold potatoes, peeled and cut into 2-inch chunks
Sea salt
2 pounds baking potatoes
1 large onion, finely diced
2 large eggs, lightly beaten
1/2 teaspoon freshly ground white pepper
Vegetable oil, for frying
Applesauce, crème fraîche, smoked salmon, salmon roe and dill sprigs, for serving 

Directions

Step 1

In a medium saucepan, cover the Yukon Gold potatoes with cool water, season generously with salt and bring to a boil. Cook the potatoes until tender, about 15 minutes. Drain well and immediately pass the potatoes through a ricer into a large bowl.

Step 2

Working quickly, peel and grate the baking potatoes on the large holes of a box grater into a medium bowl. Press with a clean kitchen towel to remove excess moisture. Add half of the grated potatoes to the riced potatoes.

Step 3

Transfer the remaining grated potatoes to the bowl of a food processor. Add the onion and pulse until the potatoes and onions are very finely chopped. Transfer to a fine-mesh sieve and press with the back of a spoon to extract as much liquid as possible. Add the potato-onion mixture to the large bowl. Stir in the eggs,, white pepper and 2 teaspoons of salt.

Step 4

In a large, heavy skillet, heat 1/4 inch of oil until shimmering. Working in 3 batches, spoon 1/4 cup of the potato mixture into the oil for each latke; press slightly to flatten. Fry over moderate heat, turning once, until the latkes are golden and crisp on both sides, about 7 minutes. Drain the latkes on a paper towel-lined baking sheet and sprinkle lightly with salt. Serve with applesauce, crème fraîche, smoked salmon, salmon roe and dill.

Make Ahead

The fried latkes can be kept at room temperature for up to 4 hours. Reheat them on a baking sheet in a 375° oven for about 5 minutes, or until warmed through and crisp.

Hi all,
I made this app for my girlfriend that might also help some of you. It allows you to plan your meals for each week, manage your shopping list and ingredients at home. The main advantages compared to its competitors is that
* integrated shopping list
* you can plan for an unlimited number of week
* plan snacks
* search for and save recipes
* share planning with your partner
* easy swapping of meals

If you like it, please add a review. And if you don't, please let me know why so I could further improve the app.

iOS: https://apps.apple.com/app/1619509620
Android: https://play.google.com/store/apps/details?id=com.yinqs.weeklymealplanner

​

https://preview.redd.it/j2n20qbnx0x81.png?width=1284&format=png&auto=webp&s=8e934fe6e775189083756e0e198ee5421358e7d9

https://preview.redd.it/2xhcetbnx0x81.png?width=1284&format=png&auto=webp&s=8e27d004043ad1973e3638eca3b07c8f40702da4

https://preview.redd.it/fuxc9tbnx0x81.png?width=1284&format=png&auto=webp&s=c059e9321ccffc6e028911befa5aff07a51c4007

It's gonna be MAY! <Justin Timerblake.jpg>

I realize that the shepherd's (Cottage!) pie is a repeat this week, but I have a bunch of leftover ingredients and it's easy both to make and to toss into a tupperware to warm up at work....so I'm putting it on again :)

Feel free to eat the Borscht hot or cold...it's great either way! You can also put sliced hard boiled eggs in it for additional protein.

This week the only thing you need to watch out for is that the salmon should be marinated between 6 hours and overnight.

Grocery List

Beer, Wine and Spirits  

☐ 1/2 cup of red wine

Canned and Jar Goods

☐ 1/2 cup of chicken stock  
☐ 3/4 c coconut milk  
☐ 1 can of diced tomatoes, drained  
☐ 1 can tomato paste (~ 6oz)  
☐ 1/4 c tomato paste

Dairy

☐ 1 2/3 tbsps butter  
☐ butter  

Frozen Foods

☐ 1 bag of frozen peas, thawed (~16oz)  

Meat

☐ Approximately 3 pounds of boneless skinless chicken breasts or thighs  
☐ 2 lbs ground beef (preferably grass-fed)  

Miscellaneous

☐ 4 c Bone broth*  
☐ 1 Tbsp butter plus more for the pan  
☐ Salt and pepper to season the chicken  

Oils and Dressings

☐ 1 tbsp Coconut oil  
☐ 1/4 cup olive oil  

Produce

☐ 4 c Beets (cubed or sliced)  
☐ 2 c Cabbage (sliced)  
☐ 2 carrots, chopped  
☐ 2 tablespoons chopped cilantro  
☐ 10 cloves garlic  
☐ 2 lb of cremini or white mushrooms, quartered if large, halved if small  
☐ 2 tsp Dill (dried)  
☐ 2 tbsps garlic  
☐ 1 Jalapeno (diced, with ribs and seeds removed)  
☐ Fresh lemons (optional)   
☐ 1/4 cup fresh lemon juice  
☐ 1 container (~8oz) of mushrooms, sliced  
☐ 1 c Onion (diced)  
☐ 1 large onion, minced  
☐ 1 medium yellow onion, chopped  
☐ 2 tablespoons chopped green onions  
☐ 1 tsp Pepper  
☐ 4 to 6 medium sweet potatoes  
☐ 1 Tbsp fresh rosemary, chopped  

Sauces and Condiments

☐ 2 tbsp balsamic vinegar  
☐ 3 tablespoons white balsamic vinegar  
☐ 2 tablespoons honey  

Seafood

☐ 4 salmon fillets  
☐ 20 Shrimp (medium-sized, peeled and deveined)  

Spices and Seasonings

☐ 1 tablespoon onion powder  
☐ 1 1/2 t of dried oregano  
☐ 1 1/4 teaspoons red pepper flakes  
☐ 2 tsp fresh thyme

Paleo Crockpot Chicken Cacciatore

Prep Time: 15 minutes | Cook Time: 6 hours

Ingredients:

• Approximately 3 pounds of boneless skinless chicken breasts or thighs  
• 1/4 c tomato paste  
• 1 large onion, minced  
• 2 T of butter or oil of your choice  
• 1/4 t of red pepper flakes (more or less depending on your preferences for spicy meals)  
• 1 1/2 t of dried oregano  
• 2 lb of cremini or white mushrooms, quartered if large, halved if small  
• 2 to 3 cloves of garlic, minced (add more if you love garlic)  
• 1 can of diced tomatoes, drained  
• 1/2 cup of red wine  
• 1/2 cup of chicken stock  
• Salt and pepper to season the chicken  

Directions:

Cook the onions, butter, tomato paste, oregano, garlic, and red pepper flakes in a small saucepan until the onions are soft.

Put the onion mixture into the crockpot.

Stir in the tomatoes, chicken stock, mushrooms, and wine.

Season the chicken pieces with salt and pepper and add them to the crockpot.

Mix everything together.

Cover and cook on low for four to six hours.

If you like your sauce thickened, pre-cook this dish, cover and refrigerate overnight, then re-heat and simmer it down to reduce the liquid.

Source: http://blog.paleohacks.com/paleo-crockpot-chicken-cacciatore/

{Comfort Food} Shepherd's Pie

Prep Time: 60 mins | Cook Time: 20 mins | Makes: 8

Ingredients:

• 2 lbs ground beef (preferably grass-fed)  
• 4 cloves garlic, minced  
• 1 medium yellow onion, chopped  
• 2 carrots, chopped  
• 1 container (~8oz) of mushrooms, sliced  
• 1 bag of frozen peas, thawed (~16oz)  
• 1 can tomato paste (~ 6oz)  
• 2 tbsp balsamic vinegar  
• 1 Tbsp fresh rosemary, chopped  
• 2 tsp fresh thyme  
• 4 to 6 medium sweet potatoes  
• ½ cup coconut milk  
• 1 Tbsp butter plus more for the pan  
• sea salt and pepper  
• butter  

Directions:

1. Preheat your oven to 350 F.

2. In a large skillet, brown the meat with the cloves of garlic in butter.

3. Once the meat is browned, remove it from the pan, and cook the onions, carrots and mushrooms until carrots are soft and onions are translucent.

4. Add the meat back to the pan, add the tomato paste, balsamic vinegar, rosemary, thyme and salt.

5. Cook until all of the excess liquid has cooked off.

6. Stir in the peas.

7. Pour the meat mixture into a large baking dish-- 9X13" works well.

8. Bake your sweet potatoes: place the sweet potatoes on a foiled lined baking sheet and bake until soft-- about 40 minutes depending on the size of your sweet potatoes. (You could also do this step while you are cooking the meat on the stove top).

9. Allow the potatoes to cool for a few minutes, then peel and place into a medium-sized bowl with coconut milk, butter, sea salt and pepper.

10. Mash the sweet potatoes into a paste, and spread on top of your meat mixture.

11. Bake the shepherd's pie for 15 to 20 minutes, or until the sides are bubbling and the center is hot.

Source: http://friskylemon.com/2013/11/12/comfort-food-shepherds-pie/

Tasty Paleo Borscht

Makes: 6

Ingredients:

• 4 c Beets (cubed or sliced)  
• 2 c Cabbage (sliced)  
• 4 c Bone broth or beef broth   
• 1 c Onion (diced)  
• 1 tbsp garlic (minced)  
• 1.5 tsp Salt  
• 1 tsp Pepper  
• 2 tsp Dill (dried)  
• 1 tbsp Grass fed butter  
• 1/4 c Coconut milk garnish (optional)  

Directions:

In a large soup pot, melt butter and begin to sauté minced garlic.

Clean, peel, and prepare beets. Add to pot.

Slice cabbage and onion. Add to pot.

Once beets, onions, and cabbage begin to soften, add the bone broth to the pot.

Mix in seasonings and bring borscht to a simmer.

Simmer on medium for thirty minutes.

Garnish with additional dill and a splash of coconut milk, if desired.

Notes:

Freezes well

Source: https://ultimatepaleoguide.com/recipe/tasty-paleo-borscht/

Marinated Wild Salmon

Prep Time: 15 m | Cook Time: 15 m

Ingredients:

• 4 salmon fillets  
• salt and pepper to taste   
• 1 tablespoon onion powder  
• 1 teaspoon crushed red pepper flakes  
• 1/4 cup olive oil  
• 1/4 cup fresh lemon juice  
• 4 cloves garlic, minced  
• 3 tablespoons white balsamic vinegar  
• 2 tablespoons honey  
• 2 tablespoons chopped green onions  
• 2 tablespoons chopped cilantro  

Directions:

1. Season fillets with salt and pepper, onion powder, and red pepper flakes. Set aside in a baking dish.

2. In a medium bowl, mix together olive oil, lemon juice, garlic, balsamic vinegar, honey, green onions, and cilantro. Pour marinade over salmon; cover, and refrigerate overnight, or at least 6 hours.

3. Preheat oven to 450 degrees F (230 degrees C).

4. Arrange salmon on a broiling sheet. Place in a preheated oven, and bake for 5 minutes. Increase heat to 500 degrees F (260 degrees C), turn fillets, and broil 5 minutes more.

Garlic Jalapeño Shrimp

Makes: 2

Ingredients:

• 20 Shrimp (medium-sized, peeled and deveined)  
• 1 Jalapeno (diced, with ribs and seeds removed)  
• 1 tbsp Coconut oil  
• 1 tbsp garlic (minced)  
• Sea salt and fresh cracked pepper (to taste)  
• Fresh lemons (optional)  

Directions:

Peel, devein, and clean shrimp. Set aside.

Warm coconut oil in a medium saucepan while dicing jalapeño.

Add minced garlic to the warm coconut oil in the pan. Allow it to become fragrant (about 3 minutes on medium).

Add shrimp and jalapeño to the pan. Cook shrimp for about 3-5 minutes or until shrimp is white and fully cooked.

Serve with fresh lemons.

Enjoy!

Source: https://ultimatepaleoguide.com/recipe/garlic-jalapeno-shrimp/

Last week (well, this week) was Passover which means.....basically nothing if you are already doing paleo/primal. But for our kids, who we don't force to eat how we do, it's been tough. They really like wraps, sandwiches, and cereal, so this week has been a big change in food. It's not as bad as when I was a kid and loved copious amounts of pasta, though!

For those who have been observing Passover, chag pesach sameach! For those who have been observing Ramadan, Ramadan Kareem and just over a week left till Eid! For those who just had Easter, Happy Easter! For those celebrating none of those, I hope you just had a great week and weekend :)

Grocery List

Baking Goods

☐ 3 tablespoons all-purpose flour  
☐ 1 Cup Almond Meal , blanched  

Beer, Wine and Spirits

☐ 1 750-milliliter bottle dry red wine (preferably Cabernet Sauvignon)  
☐ ¼ cup white wine  

Canned and Jar Goods

☐ 4 cups low-salt beef stock  
☐ 4 chipotle peppers (canned or dried)  
☐ ½ cup coconut milk  
☐ 1 (14- or 15-ounce) can diced tomatoes  
☐ 1 can tomato paste (~ 6oz)  
☐ 1 tablespoon tomato paste 
 
Dairy

☐ 7 tbs butter  
☐ ½ cup heavy cream  
☐ Mozzarella cheese  
☐ ¾ cup sour cream  

Frozen Foods

☐ 1 bag of frozen peas, thawed (~16oz)

Meat

☐ 5 pound bone-in beef short ribs, cut crosswise into 2" pieces  
☐ 500 G Chicken Thighs , organic  
☐ 2 lbs ground beef (preferably grass-fed)  
☐ 1 (6- to 8-pound) bone-in pork butt, also called pork shoulder  

Miscellaneous

☐ 2 to 3 cups liquid (orange juice, beer, stock, or a combination)  
☐ 2 Pastured Eggs , lightly whisked  

Oils and Dressings

☐ 3 tablespoons vegetable oil  

Produce

☐ 2 carrots, chopped  
☐ 3 medium carrots, peeled, chopped  
☐ 2 celery stalks, chopped  
☐ 13 cloves garlic  
☐ 10 sprigs flat-leaf parsley  
☐ 1 head of garlic, halved crosswise  
☐ 2 Lemons  
☐ 1 container (~8oz) of mushrooms, sliced  
☐ 16 oz of white mushrooms, thinly sliced  
☐ 1 1/2 medium yellow onions  
☐ 3 medium onions, chopped  
☐ 4 to 6 medium sweet potatoes  
☐ 5 tbsps rosemary  
☐ 2 sprigs rosemary  

Sauces and Condiments

☐ 2 tbsp balsamic vinegar  

Spices and Seasonings

☐ 2 fresh or dried bay leaves  
☐ 1 teaspoon cayenne pepper, or to taste  
☐ 2 teaspoons ground cinnamon  
☐ 1 tablespoon ground cumin  
☐ 1 tablespoon dried oregano  
☐ 4 sprigs oregano  
☐ 2 tsp fresh thyme  
☐ 8 sprigs thyme  

Recipe: Slow-Cooker Pork Carnitas | Kitchn

Uncategorized

Makes 18 to 24 servings Source Thekitchn.com

Ingredients

1 (6- to 8-pound) bone-in pork butt, also called pork shoulder  
2 tablespoons coarse salt  
1 tablespoon ground cumin  
1 tablespoon freshly ground black pepper   
1 tablespoon dried oregano  
2 teaspoons ground cinnamon  
1 teaspoon cayenne pepper, or to taste   
8 whole cloves garlic, smashed  
4 chipotle peppers (canned or dried)  
1 (14- or 15-ounce) can diced tomatoes  
2 to 3 cups liquid (orange juice, beer, stock, or a combination)  

Directions

Trim the excess fat from the pork and discard. Place all the ingredients in the slow cooker. Set to cook on LOW for 8 hours. The meat is done when it literally falls off the bone.

Let it cool enough to handle, then lift the meat from the juices and place in a large bowl. Remove the bone, then shred the meat. Skim the fat from the leftover juices and keep as a medium for reheating the meat. (You'll have about 10 cups of shredded meat.)

For carnitas tacos, reheat the meat and serve in tortillas with accompaniments, like sour cream, cilantro, radishes, pineapple, chopped red onion, and lime wedges.

Red Wine–Braised Short Ribs

Uncategorized

Makes 6 servings Difficulty Easy Source Epicurious.com

Ingredients

5 pound bone-in beef short ribs, cut crosswise into 2" pieces  
Kosher salt and freshly ground black pepper  
3 tablespoons vegetable oil  
3 medium onions, chopped  
3 medium carrots, peeled, chopped  
2 celery stalks, chopped  
1 tablespoon tomato paste  
1 750-milliliter bottle dry red wine (preferably Cabernet Sauvignon)  
10 sprigs flat-leaf parsley  
8 sprigs thyme  
4 sprigs oregano  
2 sprigs rosemary  
2 fresh or dried bay leaves  
1 head of garlic, halved crosswise  
4 cups low-salt beef stock  

Directions

Preheat oven to 350°F. Season short ribs with salt and pepper. Heat oil in a large Dutch oven over medium-high heat. Working in 2 batches, brown short ribs on all sides, about 8 minutes per batch. Transfer short ribs to a plate. Pour off all but 3 tablespoons drippings from pot.

Add onions, carrots, and celery to pot and cook over medium-high heat, stirring often, until onions are browned, about 5 minutes. Add tomato paste; cook, stirring constantly, until well combined and deep red, 2-3 minutes. Stir in wine, then add short ribs with any accumulated juices. Bring to a boil; lower heat to medium and simmer until wine is reduced by half, about 25 minutes. Add all herbs to pot along with garlic. Stir in stock. Bring to a boil, cover, and transfer to oven.

Cook until short ribs are tender, 2-2 1/2 hours. Transfer short ribs to a platter. Strain sauce from pot into a measuring cup. Spoon fat from surface of sauce and discard; season sauce to taste with salt and pepper. Serve in shallow bowls over mashed potatoes with sauce spooned over.

Cooks' note:

To test if the ribs are done, pull on a bone. It should slide out freely.

Almond Crusted Chicken Schnitzel

Uncategorized

Cook 4 servings 40 minutes Makes 4 servings Source Healthemporium.com.au

Ingredients

500 G Chicken Thighs , organic  
2 Pastured Eggs , lightly whisked  
1 Cup Almond Meal , blanched  
2 Lemons  
4 Tbsp Rosemary , or thyme, mint or parsley (or a combination)  
1 Clove Garlic  
Salt , Himalayan or sea salt  
Black Pepper , freshly ground  
4 Tbsp Butter , ghee or coconut oil  

Directions

Flatten the chicken by pounding it between two pieces of baking paper.

Mix together the almond meal, finely chopped herbs, the zest of one lemon, garlic, and a generous amount of salt and pepper.

Dip one piece of chicken in egg, allowing the excess to drain off, and then coat with the almond mixture, pressing it onto the fillets, making sure there is a good coating.

If you have time, place the schnitzels in the fridge for 30 minutes or longer to firm up.

Heat butter in a large frypan and gently cook each schnitzel for about 10 minutes on each side, until golden brown.

Serve with lemon wedges and a green salad.

Notes

Optional Ideas:

A cabbage salad, such as the Shaved Red Cabbage and Apple Salad from The Health Emporium website, goes so well with schnitzels.

Accompany with a homemade herb or garlic mayonnaise.

Replace the chicken with fillets veal, pork or fish, or with lamb cutlets.

Instead of salad, serve with some lovely lightly-steamed Spring Vegetables.

{Comfort Food} Shepherd's Pie

Beef

Prep 60 mins Cook 20 mins Makes 8 Source Friskylemon.com

Ingredients

2 lbs ground beef (preferably grass-fed)  
4 cloves garlic, minced  
1 medium yellow onion, chopped  
2 carrots, chopped  
1 container (~8oz) of mushrooms, sliced  
1 bag of frozen peas, thawed (~16oz)  
1 can tomato paste (~ 6oz)  
2 tbsp balsamic vinegar  
1 Tbsp fresh rosemary, chopped  
2 tsp fresh thyme  
4 to 6 medium sweet potatoes  
½ cup coconut milk  
1 Tbsp butter plus more for the pan  
sea salt and pepper  
butter  

Directions

1. Preheat your oven to 350 F.

2. In a large skillet, brown the meat with the cloves of garlic in butter.

3. Once the meat is browned, remove it from the pan, and cook the onions, carrots and mushrooms until carrots are soft and onions are translucent.

4. Add the meat back to the pan, add the tomato paste, balsamic vinegar, rosemary, thyme and salt.

5. Cook until all of the excess liquid has cooked off.

6. Stir in the peas.

7. Pour the meat mixture into a large baking dish-- 9X13" works well.

8. Bake your sweet potatoes: place the sweet potatoes on a foiled lined baking sheet and bake until soft-- about 40 minutes depending on the size of your sweet potatoes. (You could also do this step while you are cooking the meat on the stove top).

9. Allow the potatoes to cool for a few minutes, then peel and place into a medium-sized bowl with coconut milk, butter, sea salt and pepper.

10. Mash the sweet potatoes into a paste, and spread on top of your meat mixture.

11. Bake the shepherd's pie for 15 to 20 minutes, or until the sides are bubbling and the center is hot.

A Russian Dish | Mushroom Julienne

Uncategorized

Source Livelaughrowe.com

Ingredients

16 oz of white mushrooms, thinly sliced  
½ of a medium yellow onion, thinly sliced  
2 tbs butter  
1 tbs butter (separate from above)  
¼ cup white wine  
¾ cup sour cream  
½ cup heavy cream  
salt, fresh cracked pepper  
Mozzarella cheese  

Directions

Preheat the over to 375.

In a large skillet, melt the 2 tbs of butter and add mushrooms and onions. Saute, on medium heat, until mushrooms give out liquid and about half the size. Pour most of the liquid off and transfer the mushrooms into a small casserole dish or ceramic pots (you can use large ramekins too).

In a small sauce pot, melt the 1 tbs of butter and add white wine. Simmer on medium heat for a couple of minutes, until the alcohol cooks out. Add the heavy cream and stir in the sour cream. Stir until all combined and add salt and pepper. Bring it to boil and pour over the mushrooms. Stir the mixture.

Sprinkle generously with cheese and bake for about 10 minutes (until the cheese is melted and starts to golden.)

Grocery list feels long, but it's like....half avocado, garlic, and onion prepared in different ways. I used to have the app I use combine stuff (so like 4 cloves garlic crushed, 2 cloves sliced would just become "6 cloves garlic") but it sometimes came up with some REALLY funky math and I'd rather let you all just add it up than accidentally tell you to buy way too much or too little if I don't happen to notice a miscalculation.

It's been A WEEK. Both kids have been sick...one with a random cold, the other with a random ear infection, so we've been woken up pretty much every night in the middle of the night with crying, coughing, "daddy, mommy, I don't feel good" and so forth.

Slow cooker spicy harissa lamb ragu - See note in grocery list. Harissa should be available in the international section of most grocery stores, or at a grocery store that caters to international groceries. If you can't find it, here's a recipe to make your own: https://www.epicurious.com/recipes/food/views/harissa-51185010

Paleo Egg Roll In A Bowl - Use a big pan, or cook things separately and combine...it's a lot of stuff!

Steak and Sweet Potato Bowls with Avocado-Cilantro Drizzle - This recipe uses white rice as a base. If you're eating carbs to support workouts, go ahead and do it per the recipe. If you're totally off rice, you can do cauliflower rice or just leave it out entirely. This is marinated, so plan ahead.

Mexican Hash - Great as a side dish or even for breakfast

Pan Sauteed Veggies - Simple, easy, and something you can make any week along with the plan.

Grocery List

Canned and Jar Goods

☐ 14.5 oz can diced tomatoes

Dairy

☐ butter, oil, or any other fat

Meat

☐ ½ cup chopped chorizo  
☐ 1-1/4lb flank steak (or your favorite steak)  
☐ 15oz ground lamb  
☐ 1 1/2 pounds ground pork or chicken

Miscellaneous

☐ 1/4 cup coconut aminos (or soy sauce)  
☐ 1 tbsp coriandor (cilantro)  
☐ 1 large sweet potato (1lb,) peeled then chopped into 1" cubes  
☐ Various soft veggies (don't use winter squash, basically. Summer squashes, beans, peas, etc are all fair game)

Oils and Dressings

☐ 2 tablespoons coconut oil  
☐ olive oil  
☐ 2 tablespoons sesame oil

Produce

☐ 1 avocado  
☐ 1/2 large avocado  
☐ 1/2 large avocado, thinly sliced (other half will be used in sauce)  
☐ 2 cups baby arugula or baby spinach  
☐ 2 cups butternut squash (approx 1 small squash)  
☐ 1 large cabbage, sliced  
☐ 1 carrot, chopped  
☐ 1 cup chopped carrots about 3-4 medium  
☐ 1 celery stalk, chopped  
☐ 1/4 cup packed cilantro  
☐ 1 clove garlic  
☐ 1 clove garlic, diced  
☐ 3 cloves garlic grated or diced  
☐ 4 crushed garlic cloves (not chopped garlic - it will burn)  
☐ 6 garlic cloves, chopped  
☐ 1 inch ginger grated  
☐ 1 jalapeno pepper, finely diced  
☐ 1-1/2 Tablespoons lime juice  
☐ 1½ tsp lime juice  
☐ 1 large onion, sliced  
☐ 1 onion, chopped  
☐ Half an onion, diced  
☐ ½ onion, diced  
☐ 1 cup peppers, chopped into small pieces  
☐ 12oz jar roasted red peppers, drained  
☐ 1½ cups spinach  

Sauces and Condiments

☐ 2 teaspoons honey  
☐ 1/4 cup soy sauce  

Spices and Seasonings

☐ 1 tsp ground coriander  
☐ 1 tsp ground cumin  
☐ 2 tsp ground cumin  
☐ 1/4 teaspoon ground ginger  
☐ 2 tbsp harissa (pick up in the international aisle, almost always available at big grocery stores. If not, try an international store)  
☐ 1 tsp paprika  
☐ 1/2 teaspoon red pepper flakes (or more or less)  
☐ 1/2 tsp crushed red pepper flakes  
☐ ½ tsp smoked paprika  

Slow cooker spicy harissa lamb ragu

Uncategorized

Difficulty Easy Ingredients

14.5 oz can diced tomatoes
12oz jar roasted red peppers, drained
1 tbsp olive oil
15oz ground lamb
1 1/2 tsp kosher salt
1/4 tsp black pepper
1 onion, chopped
1 celery stalk, chopped
1 carrot, chopped
6 garlic cloves, chopped
2 tbsp harissa
1 tsp ground coriander
1 tsp ground cumin
1 tsp paprika
1/2 tsp crushed red pepper flakes 

Directions

In a blender, puree tomatoes and roasted peppers.

Saute lamb and oil until browned. Add onion, celery, carrot, and garlic, and cook until veggies are soft. Add harissa, coriander, cumin, paprika and cook, stirring 1 more minute. Add tomato puree and pepper flakes.

Cook on high 4h or low 8h.

Paleo Egg Roll In A Bowl

Uncategorized

Difficulty Easy Source Jaysbakingmecrazy.com Ingredients

2 tablespoons coconut oil
2 tablespoons sesame oil
1 large cabbage, sliced
1 large onion, sliced
1 cup chopped carrots about 3-4 medium
1 inch ginger grated
3 cloves garlic grated or diced
1/4 cup coconut aminos ( or soy sauce)
1 1/2 pounds ground pork or chicken 

Directions

Add the oils to a large skillet or wok and heat over medium heat.

Add the cabbage, onion, and carrots and cook until tender, stirring often- about 15 to 30 minutes depending on how big your pan is.

Add the ginger, garlic, and coconut aminos and cook for 5 more minutes.

Add the ground pork, break up with a spatula and cook until fully cooked through, about 10-15 minutes. Stir regularly to evenly distribute.

Serve with sweet and sour sauce if desired.

Steak and Sweet Potato Bowls with Avocado-Cilantro Drizzle

Uncategorized

Difficulty Easy Source Bloglovin.com Ingredients

1-1/4lb flank steak (or your favorite steak)
1/2 large avocado, thinly sliced (other half will be used in sauce)
1 large sweet potato (1lb,) peeled then chopped into 1" cubes
1-1/2 Tablespoons extra virgin olive oil
garlic salt and pepper
2 cups baby arugula or baby spinach
cooked rice, for serving (optional, or use cauliflower rice)
For the steak marinade:
1/4 cup gluten-free Tamari or soy sauce (dish will not be GF if using traditional soy sauce)
2 Tablespoons high heat cooking oil
2 teaspoons honey
4 crushed garlic cloves (not chopped garlic - it will burn)
1/2 teaspoon red pepper flakes (or more or less)
1/4 teaspoon ground ginger
For the Avocado-Cilantro Drizzle:
1/2 large avocado
1/4 cup packed cilantro
1-1/2 Tablespoons lime juice
1 clove garlic
salt and pepper
2-4 Tablespoons water 

Directions

Add steak marinade ingredients to a gallon Ziplock bag then squish to combine. Slice flank steak in half if too large to fit inside an 11" or 12" cast iron skillet, then add to marinade and refrigerate for 1-6 hours.

Meanwhile, heat oven to 425 degrees then spray a baking sheet with nonstick spray. Add sweet potatoes then drizzle with extra virgin olive oil and season with garlic powder, salt, and pepper. Toss with fingers to coat then spread potatoes into an even layer and roast for 25-30 minutes, or until golden brown and tender, stirring with a spatula halfway through.

Heat the 11" or 12" (or larger) cast iron skillet over heat that's just a touch below high. Add enough high heat cooking oil to create a very thin layer on the bottom of the skillet then, when it begins to smoke, add the steak (add just 1 piece if you cut it in half.) Be careful as the oil might spit a bit, and turn the fan up, too! Let steak sear for 2 minutes on each side for medium-rare, then transfer to a cutting board and repeat with second piece of steak. If you prefer your steak medium or medium-well, add both pieces of steak back into the skillet off the heat then let the residual heat of the skillet continue to cook the steak for severalminutes. Let steak sit for a minimum of 7 minutes on the cutting board before slicing into thin strips against the grain.

Add all ingredients for the Avocado-Cilantro Drizzle except water to a small food processor or blender then pulse until roughly chopped. Add 2 Tablespoons water then process until smooth, adding up to 2 more Tablespoons water to get the sauce to a smooth but not runny consistency. Taste then add more salt and pepper, or lime juice if necessary.

Scoop rice into bowls then top with sliced steak, roasted sweet potatoes, sliced avocado, and baby arugula or baby spinach. Top with Avocado-Cilantro Drizzle then serve.

Mexican Hash

Side Dish

Prep 15 mins Cook 40 mins Makes 2-3 Source Everylastbite.com Ingredients

2 cups butternut squash (approx 1 small squash)
2 tbsp oil
½ tsp smoked paprika
2 tsp ground cumin
pinch of salt
½ onion, diced
1 jalapeno pepper, finely diced
1 cup peppers, chopped into small pieces
½ cup chopped chorizo
1½ cups spinach
1½ tsp lime juice
1 tbsp coriandor (cilantro)
1 avocado 

Directions

1. Preheat the oven to 350F

2. In a food processor blend 1 avocado with 1 tbsp jalapeno, 1 tsp lime juice and a pinch of salt, cover and set aside in a bowl.

3. Peel and remove the seeds from the butternut squash and cut into small ½ inch sized cubes. Place the cubes in a bowl with 1 tbsp oil, smoked paprika and 1 tsp cumin and toss so that each cube is well seasoned. Place the butternut squash on a baking sheet and bake in the oven for 20 minutes.

4. While the butternut squash cooks, in an oven proof frying pan sautee the chorizo in 1 tbsp oil with a pinch of salt, the diced onion, peppers and 1 tbsp of the diced jalapeno. Once the onion becomes translucent (4-5 minutes) add in the spinach, ½ tsp lime juice and 1 tsp cumin. Cook for another minute and then set aside*

5. Add the butternut squash to pan with the veggies and stir to ensure everything is evenly mixed. Create 3-4 wells in the mixture and crack an egg into each.

6. Place the pan in the oven and cook for 8-10 minutes depending on how runny you prefer your eggs.

7. Remove from the oven and serve with the guacamole and wedges of lime.

Pan Sauteed Veggies

Side Dish

Prep 5 min Cook 10 min Difficulty Easy Ingredients

Various soft veggies (don't use winter squash, basically. Summer squashes, beans, peas, etc are all fair game)
Half an onion, diced
1 clove garlic, diced
butter, oil, or any other fat
salt and pepper 

Directions

Melt/heat fat in the pan on medium high heat and add onion and garlic, sautéing until fragrant, about 2 minutes

Add veggies and sauté for about 10 minutes or until tender and cooked through.

Season liberally with salt and pepper (and any other herbs or spices you might want!)

I've continued to be pretty consistent with my weightlifting and I feel like I may be starting to see some minor results in my arms. I've been away from lifting long enough that I am sort of getting "newbie gains" while also having some muscle memory, so it's hard to say where I ought to be. After about 5 weeks of 6x a week, I'm starting to feel like my lifts are getting heavy and I'm not necessarily advancing in weight each session, but I'm feeling good about going in and doing the work. My biggest issue remains figuring out how much to actually eat. I have no problem maintaining my weight just eating mostly paleo/primal and keeping my snacking to a minimum, but eating to support a mostly-weightlifting-with-minimal-cardio is not something I'm adept at yet. I'm trying to eat way more protein that before by adding shakes (not strictly paleo always, but I don't really want to eat a chicken breast for breakfast) and more protein-rich snacks and trading that out for some of the fats I used to eat.

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I hope you're all continuing to be safe from everything, including crazy weather in the northeast and any further COVID exposures. I was extra super careful the last two years and have finally started feeling a bit more at ease. I'm going to keep an eye on the stats, but it's starting to feel like this is coming to a close finally.

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Slow Cooker Apricot Chicken - Same warning as always with dried apricots: don't put some in the dish and then eat the rest, unless you have a very small container of them. Looooots of fiber in those bad boys.

​

Pork Tenderloin with Fig and Balsamic Glaze: I don't know what it is about balsamic glaze, but I love pretty much anything with it. I think it's the way that the sour acid of the vinegar gives way to that sweetness once it's cooked

​

Pumpkin Sloppy Joes: Similar to the pumpkin chili, but just another good way to get your squash in!

​

Baked Garlic Parmesan Chicken: cheese, garlic, chicken...what's not to like?

​

Garlic Roasted Carrots: I don't cook carrots enough. I use them raw a lot in salads and stuff, but they're fantastic cooked with some salt and other flavors.

​

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Grocery List

Beverages

1 cup orange juice

Canned and Jar Goods

1 cup low-sodium chicken broth

1 cup pumpkin puree;

Dairy

2/3 cup grated Parmesan cheese

Meat

6 skinless, boneless chicken breast halves

2 lbs. boneless, skinless chicken thighs

1 lb. ground beef;

1 pork tenderloin (about 1 1/2 lbs.)

Miscellaneous

Cooking fat;

1 cup almond or coconut flour

Oils and Dressings

4 tablespoons olive oil

1 cup tomato sauce;

1 teaspoon extra virgin olive oil

Produce

1 cup dried apricots, halved if desired

24 baby carrots, tops trimmed to 2 inches

1 teaspoon dried basil leaves

6 cloves garlic

1 cup dried figs

5 garlic cloves

1 cup sliced onion

1 onion, chopped;

4 sweet potatoes;

Zest and juice of 1 lemon

Sauces and Condiments

4 tbsps balsamic vinegar

5 tbsps dijon mustard

2 tbsp. raw honey; (optional)

Spices and Seasonings

1 tbsp. chili powder;

1/4 tsp. ground allspice.

1 tbsp fresh parsley, chopped

2 tablespoons chopped parsley leaves

Salt and pepper

2 teaspoons thyme

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Slow Cooker Apricot Chicken

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Uncategorized

​

Prep 15 minutes Cook 6 hours Makes Yield: 4-6 servings Source Familyfoodonthetable.com

​

Ingredients

​

1 teaspoon extra virgin olive oil

2 lbs. boneless, skinless chicken thighs

1/2 teaspoon salt

1/4 teaspoon black pepper

1 cup low-sodium chicken broth

Zest and juice of 1 lemon

3 tablespoons Dijon mustard

4 garlic cloves, minced

1 teaspoon dried thyme

1 cup sliced onion

1 cup dried apricots, halved if desired

​

Directions

​

Heat olive oil over medium-high heat in a large saute pan.

​

Season chicken thighs with salt and pepper. Add to pan and cook for 5-6 minutes, until browned, turning once.

​

Combine chicken broth, lemon zest and juice, mustard, garlic and thyme in slow cooker and whisk to combine. (Or you can stir it all together in a small bowl and add to your slow cooker.)

​

Add onions, apricots and seared chicken thighs to the slow cooker.

​

Cover and cook on low for 6-8 hours or high for 3-4 hours.

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Pork Tenderloin with Fig and Balsamic Glaze

​

Uncategorized

​

Makes Servings: 4 Difficulty Easy Source Paleogrubs.com

​

Ingredients

​

1 pork tenderloin (about 1 1/2 lbs.)

Salt and pepper

1 cup dried figs

1 cup orange juice

2 tbsp balsamic vinegar, divided

1 tbsp fresh parsley, chopped

​

Directions

​

Place the dried figs in a saucepan and cover with orange juice. Soak for 10 minutes. Add one tablespoon of balsamic and bring the mixture to a boil. Reduce to a simmer and cook for 15 minutes. Remove from heat. Transfer the mixture to a blender or food processor and puree until smooth. Set aside.

​

Preheat the oven to 375 degrees F. Generously season the pork with salt and pepper and place on a rimmed baking sheet. Stir together 1/4 cup of the fig butter with the remaining tablespoon of balsamic and brush over the pork. Roast for 25-30 minutes, or until a meat thermometer registers 150 degrees in the thickest section of the meat. Transfer the pork to a cutting board and let rest for 5 minutes before slicing. Top with parsley to serve.

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Pumpkin Sloppy Joes Recipe

​

Beef

​

Source Paleoleap.com

​

Ingredients

1 lb. ground beef;

1 onion, chopped;

1 garlic clove, minced;

1 cup pumpkin puree;

1 cup tomato sauce;

2 tbsp. raw honey; (optional)

2 tbsp. Dijon mustard;

1 tbsp. chili powder;

1/4 tsp. ground allspice.

4 sweet potatoes;

Cooking fat;

Sea salt and freshly ground black pepper;

​

Directions

​

1. Preheat your oven to 425 F.

​

2. Wrap the sweet potatoes in foil, and bake in the oven for 30 to 40 minutes.

​

3. Heat a skillet over a medium-high heat.

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4. Melt-in some cooking fat, add the garlic and onion, and cook until soft.

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5. Add the ground beef and cook until brown.

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6. Stir in the pumpkin, tomato sauce, mustard, honey, allspice, and chili powder.

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7. Give everything a good stir, and cook for 10 to 12 minutes.

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8. Season to taste, and serve stuffed in the sweet potatoes.

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Baked Garlic Parmesan Chicken

​

Chicken

​

Prep 15 m Cook 30 m Source M.allrecipes.com

​

Ingredients

2 tablespoons olive oil

1 clove garlic, minced

1 cup almond or coconut flour

2/3 cup grated Parmesan cheese

1 teaspoon dried basil leaves

1/4 teaspoon ground black pepper

6 skinless, boneless chicken breast halves

​

Directions

​

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.

​

2. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the flour, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the flour mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.

​

3. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

​

​

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Garlic Roasted Carrots

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Uncategorized

​

Prep 5 minutes Cook 40 minutes Makes Yield 6 servings Source Damndelicious.net

​

Ingredients

24 baby carrots, tops trimmed to 2 inches

2 tablespoons olive oil

2 tablespoons balsamic vinegar

5 cloves garlic, minced

1 teaspoon dried thyme

Kosher salt and freshly ground black pepper, to taste

2 tablespoons chopped parsley leaves

​

Directions

​

Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

​

Place carrots in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

​

Place into oven and bake for 35-40 minutes, or until tender.

​

Serve immediately, garnished with parsley, if desired.

It's thursday evening and I managed to get the plan up...it's a miracle!

For anyone who happens to be doing lent and is looking for Fish, go ahead and replace the chicken with Cod, and the pork chops with a tuna or swordfish steak.

Lime Butternut Squash Soup - I wasn't sure these flavors were going to work well together, but the lime brings a brightness to the soup that I thought would be overpowering but isn't.

Grilled Chicken With Chimichurri Sauce - Chimichurri sauce goes great with basically anything...feel free to make this whenever for whatever meat!

Pork Chops with Grapes and Herbs - Very simple but with lots of good flavor.

3 Minute Caramel Sauce over Apple Pie Pasta - Been a minute since I've included something sweet. Slice the apples really thin or use a spiralizer.

Creamy Broccoli Slaw - Pretty much anything with "slaw" in the title is something I'll eat...who is with me?

Grocery List

Canned and Jar Goods

☐ 2 tablespoons almond butter
☐ 4 tablespoons of grass-fed butter (you can sub coconut milk, or coconut oil, or almond milk)

Meat

☐ 4 boneless skinless chicken breasts
☐ 4 bone-in pork chops, about ½ inch thick

Miscellaneous

☐ Alfalfa and Clove Sprouts (optional, garnish)
☐ coarse ground sea salt, to taste
☐ 2 medium size vine ripened tomatoes

Oils and Dressings

☐ 1 tablespoon melted coconut oil, ghee, or grassfed butter
☐ 2 tablespoons coconut oil, melted
☐ 1/2 cup olive oil
☐ extra virgin olive oil
☐ 1/3 cup red wine vinegar

Produce

☐ 2 fresh apples
☐ 1 avocado, cubed
☐ 2 ripe avocados
☐ 2 1/2 cups (8oz) bag of organic broccoli slaw
☐ 1 large butternut squash, peeled and cubed
☐ 1/4 cup (packed) fresh cilantro
☐ 2 garlic cloves, peeled
☐ 2 cups of grapes, washed and removed from stem
☐ 1 cup (packed) fresh Italian parsley
☐ juice of 2 whole limes
☐ 3/4 teaspoon dried crushed red pepper
☐ 2 plum tomatoes, chopped
☐ 2-3 sprigs of fresh rosemary
☐ 1 tablespoon of fresh sage, minced
☐ zest of 1 whole lime
☐ 1 small zucchini, chopped

Sauces and Condiments

☐ 1 tablespoon balsamic vinegar
☐ 2 tablespoons maple syrup

Spices and Seasonings

☐ 1/2 teaspoon ground cumin
☐ Salt and pepper
☐ sea salt to taste
☐ tiny pinch sea salt
☐ 1/2 teaspoon vanilla extract

Lime Butternut Squash Soup

Side Dish

Prep --- Cook --- Makes --- Difficulty --- Source Civilizedcavemancooking.com

Ingredients

1 large butternut squash, peeled and cubed
4 tablespoons of grass-fed butter (you can sub coconut milk, or coconut oil, or almond milk)
juice of 2 whole limes
zest of 1 whole lime
1/2 teaspoon salt

Directions

1. Steam your squash in a large stock pot of water

2. (Optional) You can also roast your squash in the oven at 400 degrees until fork tender for a different flavor profile

3. Continue to steam until you can easily pierce your squash with a fork

4. At that point, drain your squash using a colander

5. Transfer to a blender, food processor, or large mixing bowl

6. Add all your remaining ingredients and either blend or process until smooth or use a hand mixer in your mixing bowl

7. Serve warm and enjoy

Grilled Chicken With Chimichurri Sauce

Chicken

Prep 10 minutes Cook 8-10 minutes Makes 4 Difficulty Easy Source Refinedchef.com

Ingredients

4 boneless skinless chicken breasts
2 medium size vine ripened tomatoes
2 ripe avocados

Alfalfa and Clove Sprouts (optional, garnish)
Salt and pepper

1 cup (packed) fresh Italian parsley
1/2 cup olive oil
1/3 cup red wine vinegar
1/4 cup (packed) fresh cilantro
2 garlic cloves, peeled
3/4 teaspoon dried crushed red pepper
1/2 teaspoon ground cumin
1/2 teaspoon salt

Directions

Chimichurri Sauce:

Combine all ingredients for Chimichurri sauce and blend until smooth. I adapted this recipe from Epicurious.com and used 1.25 cups of parsley in place of the 1 cup parsley and 1/4 cup cilantro. Either way will work. You can cover and save any extra chimichurri sauce.

Chicken:

Salt and pepper both sides of chicken breasts. Place on a grill over medium heat and cook until internal juices run clear. Remove and allow to sit for a few minutes before slicing.

To plate:

Cut avocados in half and remove pit. Thinly slice avocado and arrange 1/2 in the middle of each place. Add a layer of sliced tomato and then a handful of alfalfa and clove sprouts.

Top 1 sliced chicken breast per plate (1 inch thick pieces) and then spoon Chimichurri sauce over the top.

Pork Chops with Grapes and Herbs

Pork

Prep 5 M Cook 25 M Makes 2-4 Difficulty Easy Source Gutsybynature.com

Ingredients

2 cups of grapes, washed and removed from stem
1 tablespoon melted coconut oil, ghee, or grassfed butter
2-3 sprigs of fresh rosemary
1 tablespoon of fresh sage, minced
4 bone-in pork chops, about ½ inch thick
sea salt to taste

Directions

1. Preheat oven to 350 degrees.

2. On a small rimmed cookie sheet or baking dish, toss grapes with melted fat and herbs. Spring with salt and place in oven to roast for about 20 minutes, or until grapes start to brown and burst open.

3. Meanwhile, salt pork chops and heat a cast iron skillet over medium-high flame.

4. Sear chops until brown, about 2-4 minutes each side.

5. Transfer skillet with pork chops to oven and roast for 10 minutes.

6. Remove from oven and allow pork chops to rest in pan for another 10 minutes.

7. Toss grapes over top pork chops and serve.

3 Minute Caramel Sauce over Apple Pie Pasta

Desert

Prep Time : 3m Makes 2 Difficulty Easy Source Fastpaleo.com Ingredients

2 tablespoons coconut oil, melted
2 tablespoons almond butter
2 tablespoons maple syrup
1/2 teaspoon vanilla extract
tiny pinch sea salt
2 fresh apples

Directions

Super simple 3 minute caramel sauce recipe! No equipment required unless you want to make fancy noodles, but it takes absolutely fabulous with simple sliced apples.

Ingredients

2 tablespoons coconut oil, melted

2 tablespoons almond butter

2 tablespoons maple syrup

1/2 teaspoon vanilla extract

tiny pinch sea salt

2 fresh apples

Method

Gently melt coconut oil, then stir in remaining ingredients. Serve with sliced apples, or pour the sauce over a plate of “apple pie pasta”. You can use a spiralizer to thinly slice up the apples the way you would to make zucchini noodles. Or simply slice the apples and dip them in the caramel. You can also top with a few walnuts!

Creamy Broccoli Slaw

Side Dish

Makes 2 Servings Source Paleoporn.net

Ingredients

2 1/2 cups (8oz) bag of organic broccoli slaw
2 plum tomatoes, chopped
1 avocado, cubed
1 small zucchini, chopped
1 tablespoon balsamic vinegar
coarse ground sea salt, to taste
extra virgin olive oil

Directions

1. Add broccoli slaw, tomato, avocado and zucchini to a large mixing bowl.

2. Add balsamic vinegar, season with sea salt and drizzle with olive oil. Toss to combine and taste to check for additional salt.

3. Split between two plates and serve.

4. Enjoy! :)

I've been weightlifting pretty consistently lately and trying to get more protein in, however I'm also lately been thinking again about trying to cut back a bit on my meat consumption. They're not mutually exclusive, but they're not particularly easy to do together if you want to eat "simple" food and not rely on various vegetable based protein powders. I did sign up for "butcher box" which claims that their meat is more sustainably raised so perhaps that's a start!

Paleo Crockpot Chili - Warming up in some places, but in a few places it was snowing last week!

Beef Vindaloo - (THIS HAS A MARINATION STEP) It has a lot of ingredients, but they're all pretty common and you probably already have them. Not crazy complex. Feel free to change the heat.

Blueberry Basalmic Glazed Salmon - Fair warning...your pink/red salmon may get very dark with the blueberry and balsamic deep purples and brown/black, but it's still tasty!

Crisp Potato Cake (Galette de Pomme de Terre) - I try not to overdo the potatoes, but I really love this dish. I usually do it in a cast iron skillet and bake the whole thing for a bit to really get it crispy.

Grilled Asparagus - Make this as fancy or plain as you want, and as always feel free to sub in whatever veg you like.

Grocery List


Canned and Jar Goods

☐ 1 cup Beef stock
☐ 1 can 14 oz diced tomato
☐ 1 can 28 oz tomato (crushed/stewed)
☐ 6 oz Tomato paste
☐ 1 can 15 oz tomato sauce

Frozen Foods

☐ 3/4 cup fresh blueberries (frozen and thawed will also work)

Meat

☐ About 4 pieces of bacon, fried and crumbled
☐ 1 1/2 lbs Beef stew meat (cut into 1 1/2 inch pieces)
☐ 2 lbs. of ground beef

Miscellaneous

☐ 1 red and 1 green bell pepper, both diced
☐ coarse ground sea salt, to taste

Oils and Dressings

☐ 1 tbsp brown mustard (honey mustard will also work)
☐ Olive oil
☐ 1 tbsp Red wine vinegar
☐ 1/3 cup Red wine vinegar

Produce

☐ 1 bunch asparagus, trimmed
☐ 1 or 2 avocados, diced
☐ 1 tbs. of basil
☐ 1 cup of carrots, finely diced
☐ 1 cup of celery, diced
☐ 3 cloves of garlic, minced
☐ 1 tablespoon minced garlic
☐ 4 Garlic cloves (minced)
☐ 1 jalapeno, minced
☐ 1-2 tsp lemon juice (optional)
☐ 1 Onion (finely sliced)
☐ 1 onion, diced
☐ 1/2 Onion (chopped)
☐ 1 tablespoon minced fresh parsley
☐ 1/2 lb Sweet potatoes (cut into 1 inch cubes)
☐ 2 pounds (about 3 medium) potatoes, peeled and sliced very thinly
☐ Fresh rosemary
☐ 1 Large tomato (diced)

Sauces and Condiments

☐ 1/2 cup balsamic vinegar
☐ 1 tbsp pure maple syrup

Seafood

☐ 3 6-8 oz salmon fillets

Spices and Seasonings

☐ 1 Bay leaf
☐ 1/2 tsp. of cayenne
☐ 1 tsp Cayenne pepper
☐ 3 tbs. of chili powder
☐ 2 tsp. of cumin
☐ 1/2 tsp Ground cinnamon
☐ 1/2 tsp Ground coriander
☐ 1/2 tsp Ground cumin
☐ 1 tbsp Ground ginger
☐ 1/2 tsp Ground mustard
☐ Freshly ground nutmeg
☐ 1 tsp. onion powder
☐ 1 tbs. of oregano
☐ 1 tsp Paprika
☐ Fresh thyme leaves for garnish (optional)
☐ 1 tsp Turmeric

Paleo Crockpot Chili

Beef, Crockpot

Difficulty Easy Source Paleonewbie.com Ingredients

2 lbs. of ground beef
1 onion, diced
3 cloves of garlic, minced
1 red and 1 green bell pepper, both diced
1 cup of carrots, finely diced
1 cup of celery, diced
1 jalapeno, minced
1 can 28 oz tomato (crushed/stewed)
1 can 14 oz diced tomato
1 can 15 oz tomato sauce
3 tbs. of chili powder
1 tbs. of oregano
1 tbs. of basil
2 tsp. of cumin
1 tsp. of salt
1 tsp. pepper
1 tsp. onion powder
1/2 tsp. of cayenne
About 4 pieces of bacon, fried and crumbled
1 or 2 avocados, diced

Directions

1. Saute onions and garlic together in a large saucepan over medium heat

2. Add ground beef to the saucepan, and brown

3. Drain excess fat

4. Transfer the cooked onions, garlic and meat to your crockpot

5. Add all vegetables and spices (except garnish ingredients) to the crockpot

6. Give it all a good stir

7. Set crockpot to low and allow to slow cook for about 6 hours

8. Spoon into individual bowls

9. Garnish with crumbled bacon and avocado slices

10. Serve hot and enjoy!

Beef Vindaloo

Uncategorized

Makes 2 Source Ultimatepaleoguide.com Ingredients

For Beef:
1 1/2 lbs Beef stew meat (cut into 1 1/2 inch pieces)
1/3 cup Red wine vinegar
2 tbsp olive oil
1 tsp Sea salt

For Vindaloo:
2 tbsp olive oil (divided)
1 Onion (finely sliced)
1/2 Onion (chopped)
4 Garlic cloves (minced)
1 tbsp Ground ginger
1/2 tsp Ground mustard
1/2 tsp Ground cumin
1 tsp Turmeric
1 tsp Cayenne pepper
1/2 tsp Ground coriander
1 tsp Paprika
1/2 tsp Ground cinnamon
6 oz Tomato paste
1 cup Beef stock
1 Large tomato (diced)
1 tbsp Red wine vinegar
1 Bay leaf
1/2 lb Sweet potatoes (cut into 1 inch cubes)
Sea salt (to taste)
Black pepper (to taste)

Directions

Marinate the beef: In a large bowl, whisk together 1/3 cup red wine vinegar, 2 tbsp olive oil, and 1 tsp sea salt. Add the beef chunks and toss to coat. Cover with plastic wrap and place in the refrigerator overnight to marinate (or at least 8 hours).

Preheat the oven to 350 degrees F.

Add the 1/2 chopped onion, 4 garlic cloves, ground ginger, ground mustard, ground cumin, turmeric, cayenne pepper, ground coriander, paprika, and ground cinnamon to a food processor. Blend until it forms a paste. Set aside.

Heat 1 tbsp of olive oil in an oven safe skillet over medium high heat. Drain the marinade from the beef. Add the beef to the pan in two batches and brown, about 3 to 4 minutes per side. Remove from the pan and set aside.

Reduce the heat to medium. Add the onions and cook until they become translucent, about 5 to 7 minutes.

Add the spice paste and cook, stirring constantly, for 1 to 2 minutes, until the spices become fragrant. Add the tomato paste and cook for an additional 2 minutes, stirring constantly.

Add the beef stock and stir well to combine all the ingredients.

Add the beef back to the pan. Add the tomatoes, red wine vinegar, bay leaf, and sweet potatoes. Transfer the entire pan to the oven and bake for 60 minutes.

After 60 minutes, remove from the oven. Season with salt and pepper to taste.

Serve and enjoy!

Blueberry Basalmic Glazed Salmon

Seafood

Prep 10 min, 1 hr marinade Cook 10 min Makes 3 Difficulty Easy Source x Ingredients

3 6-8 oz salmon fillets
3/4 cup fresh blueberries (frozen and thawed will also work)
1/2 cup balsamic vinegar
1 tbsp brown mustard (honey mustard will also work)
1/4 tsp salt
1 tbsp pure maple syrup
Olive oil
Fresh rosemary
1-2 tsp lemon juice (optional)

Directions

In a small pot over medium heat, bring blueberries, vinegar, and mustard to a boil.

Once boiling, turn flame to medium-low, add maple syrup and salt, and let cook for 5-7 minutes, stirring frequently.

When the sauce has reduced, let rest for a few minutes.

If you sauce has reduced too much, now is the time to whisk in the lemon juice until fully incorporated.

Divide the finished mixture into two separate ramekins and set aside.

Preheat oven to 350 degrees.

Grease a medium sized, shallow baking dish lightly with olive oil.

Place salmon skin side down and brush 1/2 of the sauce of the fillets.

Cover and let marinate for 1 hour before baking, or immediately bake for 10 minutes.

Plate immediately and serve with sprigs of rosemary and extra blueberry sauce.

Crisp Potato Cake (Galette de Pomme de Terre)

Side Dish

Cook 1 hr Makes 4 servings Source Cooking.nytimes.com Ingredients

2 pounds (about 3 medium) potatoes, peeled and sliced very thinly
1 tablespoon olive oil, or as needed
Freshly ground nutmeg
Freshly ground black pepper
1 tablespoon minced fresh parsley
1 tablespoon minced garlic
Salt
Fresh thyme leaves for garnish (optional)

Directions

1. Pat potatoes dry if very starchy or moist. In a sauté pan large enough to fit potato slices in just two layers, spread 1 tablespoon oil and sprinkle with nutmeg and pepper to taste. Starting in center, arrange potato slices in a closely overlapping, attractive spiral. When pan is filled, repeat to make a second layer.

2. Place pan over medium heat and cover. Slowly cook potatoes until well browned on underside, about 15 minutes, occasionally shaking pan gently to avoid sticking. Wipe inside of lid as needed to keep it dry.

3. Press potatoes down with a flat spatula and remove from heat. Place a larger platter over pan and flip it upside down, transferring potatoes to the platter. Check pan to make sure it is clean and has enough oil to keep potatoes from sticking.

4. Slide galette, raw side down, back into pan, and return to medium heat. Cover and cook until well browned, about 15 minutes. Meanwhile, prepare a persillade by combining parsley and garlic in a small bowl. To serve, slide galette onto a serving platter, season to taste with salt, and garnish with persillade or thyme.

Grilled Asparagus

Side Dish

Makes 2-3 Servings Source Paleoporn.net Ingredients

filtered water
1 bunch asparagus, trimmed
extra virgin olive oil
coarse ground sea salt, to taste

Directions

1. Fill a 3 quart stainless steel saucepan with water. Cover, place on the stove over medium high heat and bring to a rapid boil.

2. Transfer trimmed asparagus to a steamer basket and set aside.

3. Once water is boiling, add steamer basket to the top and cover. Let asparagus steam for 5-7 minutes, or until it turns a bright shade of green.

4. Remove lid and discard water. Be careful when draining water, the steam is hot.

5. Heat olive oil in a 10.5-inch cast iron grill pan over medium heat. Once hot, add steamed asparagus to the pan and continuously rotate to grill the asparagus spears on all sides.

6. Use tongs to remove asparagus from the pan and transfer to a serving platter. Repeat adding additional olive oil to the pan when needed until all asparagus is grilled.

7. Sprinkle grilled asparagus with sea salt and serve.