Food Diary: It’s Friday!

It has been a busy week.  Today I came home feeling completely exhausted, starving (I didn’t pack enough snacks today), and ready to lie down.  I decided that I needed to whip something together somewhat quickly, both to keep from collapsing into a dead-sleep on the kitchen floor, and to keep my stomach from eating itself.

One of the things I love about Paleo is that you can have a big and hearty meal ready in minutes.  Here’s a look at how we grubbed this evening…

Brussels and Bacon: I started cooking the brussel sprouts first.  Now don’t wrinkle your nose… if you don’t like brussel sprouts, you probably haven’t had them like this.  I love Sarah Fragoso’s recipe, so I make it often.  Prep takes about 7 minutes, then you just throw it in the oven.  All you have to do is cook up 6 strips of bacon while you steam a pound of brussel sprouts for about 5 minutes.  Cut the brussels into quarters, and toss them in a big bowl with bacon, bacon grease, salt, pepper, and a little garlic powder.  Then dump it all in a glass baking dish, and bake in a 350 oven for 30 minutes.

Mashed Sweet Potatoes: While the brussels were cooking, I peeled 3 taters, quartered them, and placed them in the pressure-cooker for 12 minutes (I LOVE MY PRESSURE COOKER!).  When they finished cooking, I added about 1/2 a can of full-fat coconut milk, and about a tablespoon of cinnamon, then creamed with a hand mixer.

Pan-Cooked, Grass-Fed NY Strip with Mushrooms: Finally I got started on the steaks.  I just cooked them, with the mushrooms, in the bacon skillet with a little salt and pepper for about 6 minutes on each side.

Everything was ready at about the same time (love it when that happens!), it was all delicious, and I was only in the kitchen for about 35 minutes.  Yay!

I’ve had a number of people ask me to also mention what we have for breakfast and lunch (which honestly cracks me up).  I probably won’t be posting pictures of these meals on a regular basis, but okay!  Today for breakfast we had Paleo Apple “Muffins,” and coffee.  For lunch we had leftover Garden Meatballs and big salads with deli turkey and loads of diced vegetables.

It’s been a yummy day.

What’s Wrong with Legumes?

I love peanut butter as much as the next person, so when I heard that legumes were “not allowed” during my Whole30, I was a little sad and confused!  And I thought that beans and soy milk were good for me, so what gives?  Well, I also thought that whole wheat bread was good for me, so let’s just say that I learned a thing or two.

According to Whole9, “Legumes (beans, peas, lentils, and peanuts) have similar issues as those with grains; they are carbohydrate-dense and have significant amounts of inflammatory lectins.  Additionally, soybeans (and all processed soy products) are dense sources of phytoestrogens, which cause disruption of the normal, delicate balance of sex hormones in both men and women.  Soy is also known to disrupt thyroid function.”

Need more?

Robb Wolf, in his book The Paleo Solution, says: “In simple terms, dairy and legumes have problems similar to grains: Gut irritating proteins, anti-nutrients, and protease inhibitors.”

Also, when compared to a diet high in grass-fed beef, chicken, seafood, fruits, vegetables, nuts, and seeds, a legume-heavy diet simply cannot stand up.  Aside from the fact that legumes have all the negative effects mentioned above, it just makes sense to choose the foods with the highest nutrient levels.  Fruits and vegetables are far more nutrient-rich (yes, even fiber-rich!) than the beans in your chili, or the peanut butter in your smoothie.

And by the way, bean-less chili allows more room for meat, and almond butter is even more delicious than peanut butter.  Yum.

This is just a brief summary of what I have read on the topic of legumes.  I am not a scientist, so if you need more information, I recommend that you check out Robb Wolf’s book.  It is a fascinating read that brings the science down to earth.

Food Diary: Cooking Day!

I had a day off today.  Dustin was off 1/2 the day, so I spent the morning with him.  When he left for work, I decided to spend the rest of my free time in one of my favorite places: my kitchen!  I had a list of things I’d been wanting to make, and today was the day.  I had a ton of fun…

We started the day with a nice breakfast: bacon, scrambled eggs, avocado, and coffee.  I like to drink my coffee with about 1/4 can full-fat coconut milk, and a healthy sprinkle of cinnamon.  Swirly goodness… yum!

My first project was Sarah Fragoso‘s “Garden Fresh Meatballs.”  I love this recipe because it includes a TON of vegetables.  Check out this picture, taken BEFORE I added the meat.  That’s a pretty large mixing bowl filled with zucchini, sweet potato, roasted red peppers, spinach, and garlic.  By the time you add ground turkey and grass-fed beef, you’ve got a perfect ball of hearty deliciousness.  Perfect for dinners, breakfasts, or snacks. I make enough to freeze for crazy days when I don’t have time to cook.

Here are two pictures of the meatballs just before I put them in the oven.  I always have to cook them longer that the recipe says.  After 45 minutes covered, I remove the aluminum foil and allow some of the juices to steam out in the oven for another 30 minutes.  This also allows a nice crispy glaze to form on the tops.

My next project was “Paleo Apple Muffins” (another one from Sarah Fragoso!).  I hate cleaning muffin pans, so I like to make this recipe in a shallow glass pie dish.  It requires a little longer in the oven, but it is so much easier to clean!  Just slice it like a pie, and enjoy!

Next, I started on Spicy Okra.  This is one of Dustin’s favorite snacks.  The okra are BEST right out of the oven, but they’re good leftover too.

Moving on to Bacon-Wrapped Dates… I actually thought that this recipe sounded a little weird when my friend Erienne told me about it, but I decided to try it anyway, for the love of bacon.  There is a recipe here in my Recipe Tree, but I used one from my new cookbook, Paleo Comfort Foods.  The only difference is that the cookbook version had me place an almond inside the pitted date, then bake the bacon-wrapped package for about 12 minutes in a 475-degree oven.  Let me tell you something: these are insanely delicious.  The sweetness of the date creeps into the saltiness of the bacon, and then completely melts in your mouth.  I was pleasantly surprised.  I will definitely be making these again!

By that time, I needed to start thinking about dinner!  We had Gazpacho with Avocado Cream, with a side of meatballs and spicy okra.  Delish!

And earlier in the day, I made a chilly dessert.  I forgot to take pictures of it, but you can find the recipe here.  Chocolate Custard… the perfect way to end a wonderful day.

Food Diary: Eating Out Paleo

Last night my sweet husband insisted on getting me out of the kitchen.  We went to Don Juan’s, a great local Mexican restaurant.  Mexican food is a fabulous option for Paleo-eaters, as the majority of the food is based on meat and vegetables.

We also get our SUPER-CHEAP when we eat Mexican food.  We always split the Chicken Fajitas (for one).  It is plenty of food… trust me, we both eat alot.  Last night we did have some of the corn chips since we’re not doing a Whole30 right now.  We skipped the flour tortillas, and just loaded our plates with grilled chicken, peppers and onions, salsa, extra guacamole, lettuce, and tomatoes.  It was delicious!

And the total, including the tip, was $12.  Can’t beat that.

Introducing… The Food Diary

Writing and following recipes have become favorite hobbies for me.  This picture was taken from our living room, looking into the “window” of our very tiny kitchen.  This is where you will find me most evenings around 6:00.  I am usually either following a recipe that I’ve found online, or keeping track of one I’m writing myself.

I cannot even count the times people have asked me “so what do you eat?” (as though without grains, dairy, legumes, and preservatives, there would be nothing left).  Well, to answer that question, I have decided to start “The Food Diary.”  Hopefully this will give those wondering a little peek into our kitchen, and those needing ideas a little inspiration.

Click here to check it out, or just click THE FOOD DIARY in the “Hot Topics” menu to your left.

Food Diary: A Typical Monday

Dinner needed to be quick tonight.  We had Country-Fried Cube Steak (grass-fed, of course), Coconutty Butternut Squash, and Spicy Green Beans with Mushrooms.

*Country-Fried Cube Steak: Dredged the steaks in a little almond meal/coconut flour mixture, then pan-fried for 2 minutes on each side.  Threw them into the pressure cooker with 2 cups chicken stock, and 1 tsp. thyme.  Cooked for 10 minutes.

*Coconutty Butternut Squash: Also cooked the squash in the pressure cooker, then followed this recipe (we’ve made this before, and LOVE it).  Note: 1/2 the can of coconut milk gave us better results than a whole can.  Add the milk slowly and test for the right consistency.

*Spicy Green Beans and Mushrooms: Tossed a can of drained, organic green beans (with no added ingredients) into the pan I used to fry the steaks.  Added about 2 cups of mushrooms, 1 cup of chicken stock, and some Trader Joe’s 21 Seasoning Salute.  Cooked on high until the stock was completely reduced.

Happy Monday!

A Lovely Fall Recipe: Pressure Cooker Beef Stew

I came up with this recipe myself, so I’m pretty excited about it!

Tonight we had some stew beef to use, but we did not have 2 hours to wait for dinner.  Thankfully, I remembered that we have a pressure cooker!  Dinner was ready in 35 minutes.

Give this recipe a try.  It has a wonderful, rich, fall flavor… the very tender beef has a perfect amount of savory sweetness, if I do say so myself!

Pressure Cooker Beef Stew

Ingredients:

2.5 pds. grass-fed beef for stewing

1 tbs. coconut oil

1 quart chicken stock

1 large white onion, sliced

25 baby carrots

2 sweet potatoes, cubed

1 cup mushrooms, sliced

salt and pepper

your favorite seasoning (I like Trader Joe’s 21 Seasoning Salute)

Directions

Heat the oil in the bottom of the pressure cooker on MEDIUM-HIGH heat (if your pot has an insert, do not use it for this recipe).  Add the onion and the beef.  Cook until most of the beef is browned on the outside.

Add the carrots and two cups of chicken stock.  Cover and seal the pressure cooker, and turn the heat to HIGH until the regulator starts rocking.  Then reduce heat to MEDIUM, and set your timer for 20 minutes.

In the meantime, put your sweet potato cubes in a medium-sized saucepan, and cover with remaining chicken stock (you may need more- be sure the potatoes are covered with stock).  Boil for about 10 minutes, or until potatoes are tender.

Spoon about 1/3 cup chicken stock out of the cooked sweet potato pot (you can drain the rest), and saute your mushrooms on HIGH until the broth is completely reduced (I also added some leftover yellow squash from last night’s dinner).

When the pressure cooker is finished, release the lid according to your cooker’s instructions (mine needs to sit in a sink 1/2 full of cold water so the pressure can release).  Add the drained sweet potatoes and the mushrooms, then season with salt and lots of black pepper to taste.  I also sprinkled in a little more 21 Seasoning Salute.

Serves 4-6

Enjoy!

Paleo Comfort Foods

This book is absolutely amazing.  It is 323 pages full of valuable information, creative recipes, and stunning pictures.  I pre-ordered the book when I heard NomNomPaleo talking about it, and I am so glad I did!

The book is bigger than I expected… and packed full of recipes.  They also give you a great run-down of necessary kitchen items, which is a great addition.

The recipe categories are: starters & snacks, sauces & staples, soups & salad, on the side, main dishes, and desserts.

I am especially excited about trying the following: morning glory muffins, cave ketchup, coconut flour tortillas, chicken and grape salad, chili, chicken soup, beef stew, sauteed apples, sweet potato casserole, breakfast egg muffins, chicken breasts with mushroom sauce, decadent chocolate cake, and lemon squares.

Oh my!  Maybe I should take the week off just for cooking!

Click here to order.  You will not be disappointed.  Promise.

A Paleo Dessert

“Dessert” is a broad term at our house.  It is usually just a word to describe the snack we eat after dinner, or before going to bed.  What we used to consider desserts (cakes, pies, ice cream, cookies, etc.), are not really part of our diet anymore.  Sure, there are some delicious Paleo cake and cookie recipes, but even those are special treats.  Our goal is to eat as little sugar (even natural sugars) and carbs as we can, yet still enjoy life to the fullest!  Our Whole30 challenged us to break several bad eating habits, and we are really thrilled with the results!

One of the things I love about Paleo desserts is that they do not make you feel disgusting after you’ve eaten them.  For example, tonight we had a special “treat dessert.”  It was “Feelin’ Peachy,” from Sarah Fragoso’s amazing cookbook Everyday Paleo.  The idea is to slice peaches in half, spoon a delicious filling (almonds, raisins, apricots, cinnamon, etc. from the food processor) on top, and then bake in the oven.  It was absolutely amazing- almost decadent, yet I do not feel as though I’ve just voided all the healthy eating I’ve done all week. Score!

Here are a few of our favorite Paleo “desserts:”

1. Dark Chocolate.  Not a whole bar of dark chocolate… just a few squares.   Enjoy with a cup of steaming coffee (with full-fat coconut milk for cream, and a sprinkle of cinnamon, of course!).

2. Smoothies.  We have smoothies several days of the week.  Our smoothies usually consist of different combinations of the same ingredients. In breakfast smoothies, we may combine berries, coconut milk, spinach (you can’t taste it!), almond butter, and cinnamon.  For a dessert smoothie, we may combine peaches, coconut milk, cinnamon, and ice.  We have found a ton of delicious smoothie combinations that I will share in a later post.

3. “Peaches and Cream.”  You can do this with almost any fresh fruit, but peaches are our go-to fruit right now, since they are in season.  Cut a peach into bite-size chunks and place in a shallow bowl.  Pour 1/3 can of full-fat coconut milk on top.  Sprinkle some cinnamon, and stir to combine.  It is even more delicious than it sounds.

4. Frappes.  Combine one cup of chilled, strong coffee with one frozen banana, 1 tsp. of cinnamon, and 1/2 cup of full-fat coconut milk.  This makes a delicious, frosty, coffee-flavored treat.

5. Tazo Wild Sweet Orange Tea.  Have you tried it?  If not, you are totally missing out!  Add a drizzle of honey if you need a little more satisfaction for your sweet tooth.

6. Cool Berry Tart.  This recipe is the closest thing I’ve had to the old-fashioned berry cobbler.  It is amazing.

7. Chocolate Cake!!!  This is a very special treat…

We also love to try random recipes from amazing Paleo cookbooks.  I have already mentioned Sarah Fragoso’s Everyday Paleo.  Today I also received my pre-ordered copy of the BRAND NEW Paleo Comfort Foods.  It is a beautiful, very thorough cookbook with all Paleo-approved ingredients.  I am in love.  Some of the dessert recipes include banana nut bread (yes, you did read that correctly!), poached pears, tarts, cobblers, crisps, puddings, lemon squares, and more!  I cannot wait to give some of these a try!

A Paleo Snack

Snacks are an important part of each day.  Because Paleo foods are so easily-digestible, you may find that you can eat more than you were used to eating on a grain-based diet.  I love being able to eat whenever I’m hungry.

Dustin and I eat alot of snacks every day.  We pack at least 2-3 in our lunch boxes, we usually have one while we’re waiting for dinner, and we always have something before going to bed.

Almost anything can be made a snack… even leftovers.  However, some snacks are much more portable than others.

Here are some of our favorite snacks:

1. Raw vegetables with guacomole: carrots, broccoli, cauliflower, red or yellow peppers, etc.

2. Plantain Chips.  I like to deep-fry these in coconut oil.

3. Kale Chips

4. Spicy Okra. This is one of Dustin’s favorite snacks to take to work.

5. Larabars.  These snack bars can be found in the diet bar section of your local grocery store or health food store.  They contain raw, natural ingredients like dates, cherries, nuts, etc.  Be careful with these because, even though they are all natural, they contain alot of natural sugar.  They are small, and they taste great, so it’s easy to over-do it.  Limit yourself, but enjoy your snack! Note: some of these are NOT Whole30-approved, so check the labels before you enjoy!

6. Trail Mix. Get a big bowl and fill it up with your favorite nuts and dried fruits.  We like to combine almonds, cashews, macadamia nuts, pecans, dried cranberries, beef jerky, and coconut flakes.  Fill some zip-up bags, and always have one on hand for emergency snacking.

7. Deli meat.  Applegate Organics makes excellent deli meat.  We like the smoked turkey and the pepperoni.  Use the turkey to make turkey rolls (fill with avocado, broccoli, etc.).

8. Beef Jerky.  It is hard to find good beef jerky.  Look for a brand that does not contain soy or added sugar.  Tanka Bites are delicious.  They can be found at Whole Foods, or you can order online.  They are actually buffalo!  We love these, but they are a little expensive.

9. Diced chicken.  Bite-sized pieces of lightly-seasoned chicken make a great protein snack.

10. Applesauce.  There are several good brands of individually-packaged, all-natural applesauce.

11. Fruit with Almond Butter. Our favorite fruits to pair with almond butter are bananas and apples.  You can also spread almond butter on celery.

12. Meatballs. This is one of my favorite snack ideas.  Meatballs are filling, and very portable.  This particular recipe includes a ton of vegetables too, so it’s a perfect little snack package.

13. Coconut Flakes. If you need a little punch of good fat to make you feel more full, go for some coconut flakes.  They always do the trick for me.

14. Smoothes. This “snack” has become a nightly tradition for us. We usually just dump 1/2 a banana, about a cup of fresh or frozen fruit (usually peaches, blueberries, or raspberries), about a cup of coconut milk, a sprinkle of cinnamon, and a spoonful of almond butter into the blender, then pour and enjoy.  You can also mix it up to get some different combinations… For example, try banana with coffee, milk, and ice.  Or peaches, milk, ice, and cinnamon.

15. Peaches and Cream. This has become more of a “dessert” than a snack.  Slice a fresh peach into a small bowl, then pour about 1/4 can of full-fat coconut milk on top.  Sprinkle with cinnamon, stir, and enjoy.  It is more amazing than it sounds.  Try it.

Happy Snacking!

Introducing… THE RECIPE TREE!

I’ve added a page of my favorite recipes!  These are all recipes I have made, and they have all passed our “taste tests.”

Click the “Recipe Tree” link on the left side of this page.  I will continue to post recipes we’ve tried on this page, so check it often!

Enjoy!

For now, you can just click here.

A Paleo Dinner

Dinner-time is one of my favorite parts of the day.  It’s a time to gather around the table, talk about the day, and enjoy some delicious food with the person (or people) you love.  Do you need some ideas on how to create a plate of Paleo deliciousness?  Well, here you go…

I’ve said it before, and I’ll say it again: if you do not have this cookbook, you need to get it!  Also, check out my Recipe Tree.

Dinner does not have to be difficult.  In fact, when we first started eating Paleo-style, I was making it more difficult than necessary.  You do not have to follow an intricate meal plan, or use a different recipe every single night.  I recommend that you look through a cookbook (like the one I mentioned above) or some recipe websites (like the ones listed on the left side of this page, or in my Recipe Tree), get some ideas, and then do your own thing.  This method is much less stressful than making a grocery list that includes ingredients for 7 different recipes!

Here is my basic recipe each night…

note: my cooking oils consist of coconut oil (for high heat cooking) and extra-virgin olive oil (for low-medium heat cooking).

1. Choose a meat.  For us, it is usually grass-fed beef (in the form of steak, roast, or ground beef) or boneless, skinless chicken breasts.

2. Choose a few vegetables.  We get seasonal vegetables from the farmer’s market every week.  Just cook up whatever you have in your kitchen.  Steamed broccoli, baked sweet potato fries, a big salad, stir-fried peppers and onions, zucchini… the possibilites are endless!

Salsa is a FAVORITE topping for meats and eggs!

3. Choose your spice(s).  This is where dinner takes on it’s identity.  Do you feel like mexican food?  Season your diced chicken, peppers, and onions with chili powder and cumin.  Make some fresh salsa and guacamole, and you have an amazing fiesta plate!  Want a more savory, comfort-food sort of meal?  Season a sirloin roast with black pepper and herbs like oregano, sage, and thyme, then serve with sauteed yellow squash and a salad.  Do you need an italian night?  Season your ground beef with basil and oregano, and serve over stir-fried zucchini topped with tomato sauce.

4. Decide how to cook your food.  If you have a busy day, plan ahead and throw your combination in a crock pot before you leave for work.  You can also stir-fry, bake, broil, pan-fry, grill, pressure-cook, etc.  Get creative!

5. Eat it, and enjoy!

Here are a few of our favorite dinner-time combinations:

*Paleo Spaghetti: Do you have a julienne slicer?  If not, you need one!  This one is fabulous.  Use this recipe for your noodles.   Then top with grass-fed ground beef, or meatballs, and a good tomato sauce (I like this one).

*Paleo Fajitas: I mentioned this one above, but I’ll mention it again… it’s that good.  Pan-fry chicken strips in coconut oil.  Season with chili powder, cumin, garlic powder, salt, and pepper.  Add a little cayenne if you like it spicy!  Saute red and yellow peppers and onions in the same pan.  Serve on a bed of lettuce with salsa, guacamole, and mangos.  SO good!

*Spice-Rubbed Sirloin Tip Roast: We made this recipe a few nights ago, and it is definitely a favorite recipe.  I re-named it because it is very spicy!  Note: I would only use 1/2 the salt… it was way too salty.  Serve with your favorite vegetables.

*Coconut-Almond Baked Chicken: Dip chicken breasts in melted coconut oil, then in a mixture of crushed almonds and coconut flakes.  Pan-fry in coconut oil until chicken is cooked.  Serve with your favorite vegetables.

*Steak Skewers: Load up some skewers with steak, peppers, onions, mushrooms, and squash.  Grill, or bake in the oven.

*Meatloaf: Use this recipe as a guide, but feel free to substitute the ingredients in your kitchen!  Again, serve with your favorite vegetables (are you seeing the pattern?).

Hope that helps!

A few tips and tools:

1. Robb Wolf has an excellent “Food Matrix” that will help you come up with great combinations.  You do have to sign up to receive it via e-mail, but it’s FREE!

2. Be sure you cook enough to have leftovers for lunch tomorrow!

3. Keep a few bags of frozen vegetables in your freezer… just in case you’re ever caught without enough fresh stuff.

See?  Paleo cooking is easy-peasy!