Category: Recipes


Crispy Spinach

We had crispy spinach at an Indian restaurant and it was delicious. Here’s a recipe that we’re going to try… I just wanted to put it up first so we’d remember it. We tried once making it at a higher temp (450F), but put too much salt by accident and couldn’t eat them. They looked pretty though:

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CRISPY BAKED SPINACH
Ingredients:

  • organic baby spinach
  • extra virgin olive oil
  • sea salt
  • ground black pepper
  • other spices, as desired/ to taste

Directions:

  • Preheat oven to 350 degrees F.
  • Place the leaves in a large bowl, and lightly drizzle with olive oil. Sprinkle with just a little bit of salt, and fresh ground black pepper. Toss gently with tongs.
  • Spread the leaves out on a single layer on a baking sheet fitted with a wire rack.
  • Bake for about 10 minutes, until the leaves are crispy. Serve immediately.
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A Great Article (Part 1) by Michael Eads, MD about transitioning to a low-carb lifestyle.

Some interesting notes:

  • If you’re a addict (i.e. carbs/ sugar) listening to your body is dangerous!  You need to detox before you can trust your body is not just trying to maintain your habit!
  • Adaptation to a low-carb lifestyle can take a few days or several weeks, and typically feels LOUSY (I KNOW!!) while you’re body is changing how it processes fuel (i.e. food). This is a terrible time to worry about exercise. Forget it – you’ll be too exhausted.
  • TO ADAPT TO A LOW-CARB LIFESTYLE MORE QUICKLY: EAT MORE FAT.

A Great Article (Part 2) by Michael Eads, MD about  low-carb eating.

Some more interesting notes:

  • Sodium is important in transitioning to low-carb eating because you’ll release a lot of retained fluid, which washes away electrolytes (also magnesium/ potassium). The best salts to use are “Celtic Sea Salt, Himalayan Salt or one of the other grayish, pinkish kind of grungy looking salts.”
  • Drinking water helps burn fat!! Really!!
  • Remineralize your water by adding a pinch of one of the above-listed salts (add just a pinch, so you can barely taste it).
  • His recommended supplements: multi-vitamin without iron, ALA (or r-ALA), CoQ10, vitamin E, magnesium, potassium (by prescription), vitamin D3 (dose recommendations in the article)
  • Tinto de Verano (drink) – “half fruity Spanish wine and half sparkling water poured over ice with a slice of orange and slice of lemon thrown in.  It’s kind of sangria lite.” Sounds yummy!

Beet greens, onions, & bacon

Yummy Paleo dinner tonight!

Steak, roasted broccoli with garlic & crushed red pepper flakes, and:

Beet greens, onions, & bacon:

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Dice 4 slices bacon & cook until crispy.
Sauté diced beet greens stalks (separated from greens) & diced onions with bacon & bacon grease until soft.
Add in chopped fresh beet greens a few at a time until they are wilted (they’ll reduce down like spinach).

Serve & enjoy!

Tonight’s dinner:

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I found the following info on the website the world’s healthiest foods

“Improved blood sugar regulation has been a long-standing area of interest in research on strawberries and health. However, scientists have recently discovered a fascinating relationship between intake of strawberries, table sugar, and blood sugar levels. As you might expect, excess intake of table sugar (in a serving size of 5-6 teaspoons) can result in an unwanted blood sugar spike. But you might not expect this blood sugar spike to be reduced by simultaneous consumption of strawberries! Yet that’s exactly what researchers have discovered. With the equivalent of approximately one cup of fresh strawberries (approximately 150 grams), blood sugar elevations from simple sugar intake can be reduced. These health science researchers have further speculated that polyphenols in strawberries played a major role in helping regulate blood sugar response. This finding is great news for healthy persons wanting to maintain healthy blood sugar levels, and also for persons with type 2 diabetes who enjoy fresh strawberries and want to enjoy them on a regular basis.”

“In these studies, significant benefits do not emerge until frequency of intake reaches at least 2-3 strawberry servings per week.”

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“Given their amazing combination of phytonutrients—including anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic acids—it’s not surprising to find increasing research interest in the anti-inflammatory properties of strawberries. But it’s still exciting to see this remarkable fruit lowering levels of inflammatory markers like C-reactive protein (CRP) when consumed several days per week in everyday amounts of approximately one cup. Recent research has shown that several blood markers for chronic, unwanted inflammation can be improved by regular intake of strawberries. Interestingly, in one large-scale study, consumption of strawberries did not show anti-inflammatory benefits until strawberries were consumed at least 3 times per week. This research is one of the reasons we recommend inclusion of berries at least 3-4 times per week in your overall fruit intake.”

There’s a lot more info on that website. Check it out! 🙂

I couldn’t find a recipe I liked for these, so I kind of made it up (with help from many other recipes, since I never made beef short ribs before!). Also, it got eaten waay too fast for me to even think about taking a photo!

INGREDIENTS
* 1 pack beef short ribs (5 were in the pack we had)
* 2-4 tbsp grapeseed oil
* 3 slices bacon
* 1 sliced onion
* 1-2 sliced peppers
* 2 cups chopped celery
* 0.5-1 cup balsamic vinegar
* 0.5-1 cup water or beef broth
* garlic salt and pepper to taste

DIRECTIONS
1. Preheat over to 300 degrees F.
2. Pat dry the short ribs and rub the garlic salt and pepper into the meat.
3. In a skillet, heat 2 tbsp grapeseed oil until shimmering, add beef ribs and briefly sear all sides (keeps moisture in). This may require cooking the ribs in batches. Once all sides are seared, transfer ribs into a deep-sided baking dish.
4. Sauté onions, peppers, & celery in leftover beef fat. If there’s not enough, cook the bacon first, and use the bacon fat to sauté the veggies. Add garlic salt, pepper, balsamic vinegar, and water/broth to the veggies and allow to simmer while you:
5. Place bacon slices over beef short ribs in the pan, and then pour veggies & sauce over ribs and cover bacon pan.
6. Bake, covered, for 2-2.5 hours, or until meat is falling off the bones.
7. Allow to sit out of the over for 10-15 minutes to reach a comfortable eating temperature, and enjoy!

This was a lucky experiment! I had some leftover bacon grease (from just cooking bacon), and decided to substitute it for the olive oil I normally use in this recipe. It’s so good, you could probably also cut up the bacon & add the pieces to the salad if you wanted….

INGREDIENTS
Salad:
* 2 cucumbers, peeled, with seeds scooped out of the middle
* 1 red onion, cut into small strips or diced (personal preference, but I think the strips are prettier)
* 1 package of cherry or grape tomatoes

Dressing:
* 1/4 cup liquid bacon grease
* 1/4 cup balsamic vinegar
* 1/4 cup lemon oil infused avocado oil (or plain avocado oil, or olive oil, etc)
* salt, pepper, basil (dried or fresh) to taste

DIRECTIONS
1. Prep the veggies and combine them in a bowl (for serving or storing).
2. Mix the ingredients for the dressing in a small bowl. If you had to heat the bacon grease to get it liquified, make sure the dressing has cooled before step 3.
3. Pour the dressing over the salad veggies in the bowl and stir so veggies are coated.
4. Chill in refrigerator until time to eat.

How yummy do these recipes look?!?

Everyday Paleo Salisbury Steak

Or Bacon Mayo

Here are some recipes recommended by some of our Paleo Challenge peers (Thanks again, Potomac CrossFit!). We haven’t tried any of these yet, except Allison’s Salsa-pulled chicken, but as they come highly recommended, I wanted to be sure we had them where we could find them! (There are a LOT of comments on the Paleo Challenge blog page!!)

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Author: Shamyla
Comment:
For Chicken Curry — This is a good recipe with instructional video too.

It takes about 45 mins to an hour too cook so I like to make a big batch over the weekend and refrigerate/freeze a good portion. It tastes even better reheated.

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Author: Erin G
Comment:
Best Chix Paleo meal yet:

(1) Allison’s Chicken in a crock pot w/ jar of salsa. Shred when done.

(2) Plop the chix over this:
Cauliflower rice sauteed on stove w/ a bit of chix broth, cumin, red pepper flakes, paprika, and garlic salt. (yummo!)

(3) top it all off with some super fresh homemade guac–all chunky w/ tomatos, red and green pepper, and onions. (or for those w/o so much time use some wholly guacamole…my lazy cheat.)

(A’s note- I did make the chicken, and added bacon strips to the bottom of the crockpot and cumin to the salsa… I’ll post full directions separately.)

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Author: Kari PCF
Comment:
Great work everyone! Here are a few recipes I love:

Paleo tacos

Chicken Tagine (only if you are having starch and omit raisins)

Slow roasted pork shoulder

Smothered brisket – make sure its grass fed as its a fattier meat. I bought mine from Alison and it was delicious

Tomato braised chicken (sub stock or broth for wine)

Just a tip that has helped me – make use of your grill and slow cooker. I make most of weeknight meals by either grilling a bunch of chicken or meat or slow cooking enough to last a few days.

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Paleo Cooking Demo by Allison of “The Humble Gourmand
includes recipes for coconut-dill salmon, balsamic roasted radishes, meatloaf variation, and braised collard greens.

Other recipe recommendations from Allison:

http://humblexfitter.wordpress.com/category/paleo-recipes/
http://www.liz.powellfitness.net/category/food/
http://everydaypaleo.com/
http://paleogirls.com/
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Brian’s famous (infamous?) salad dressing

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See all comments on these posts here.

So excited!! After crossfit last night, we walked to Barnes & Noble to look for Paleo books that would explain the science & neurobiology of a Paleo lifestyle to satisfy my (A’s) curiosity & reinforce the “no sugar” requirement. We didn’t find what we were looking for, but we did find something super-exciting:

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Look at all this good stuff:

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And if that doesn’t convince you, look at how pretty the pages are! (I rarely buy cookbooks without photos.)

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Yum!!

And just in case you missed it in the table of contents, she gives you a 30-day family meal plan (with shopping list broken down into 5- day increments), 2 weeks of school lunches, and a list of spices, oils, condiments, & nuts to have on hand in your kitchen!!

And here’s her website, just in case you need some instant gratification! Everything looks AMAZING.

Roasted Garlic Broccoli

This is one of our favourite recipes. We got it from A’s sister, who got it from Martha Stewart’s website or magazine or something. I don’t have specific amounts for what we use, it’s just whatever’s on hand and however much we want to eat at the time – and trust me: there are never leftovers!!

Yum!!

INGREDIENTS:
**Raw broccoli, cut into 2-3 inch “trees” (or whatever size you like)
**5 cloves of garlic, unwrapped
**Olive oil- enough to lightly coat the broccoli & so the spices stick
**Salt, pepper, & crushed red pepper flakes (add to taste)

DIRECTIONS:
1. Preheat oven to 450 degrees F. (If you use lower heat it completely ruins the texture.)
2. Toss broccoli pieces in olive oil, and arrange them on a baking sheet. (If they don’t touch, they seem to get crispier.)
3. Sprinkle salt, pepper, & crushed red pepper flakes to taste. (Red pepper flakes can be very spicy, but add a great flavour, so try a little and if you like it, you can always add more….)
4. Add the unwrapped garlic cloves to the baking tray, spaced evenly around the broccoli. (And you can always add more- the roasted garlic is great in other recipes & adds a wonderful aromatic flavour to the broccoli.)
5. Bake at 450 for 20 minutes. The broccoli flowers (the little tiny “leaves” of the “trees”) should be brown and crispy – the texture and flavour will amaze you!!
6. Enjoy!