Its the Jolly Green bean mushroom giant!

This would be a great side dish to go with your paleo turkey.  Plus you can have a ton of it, because it is all veggies and good for you.  Remember, some of the measurements are coming from nutritiondata.com which will help you when you do not have the measurements for something.  

 Its the Jolly Green bean mushroom giant!

Ingredients:
2Tbs of Olive oil  (6F)
4 springs of fresh thyme  Freebie!
5 1/3cups of large onions thinly sliced  (8C)
1 clove of garlic  Freebie!
3cups of cremini mushrooms measured whole and then thinly sliced  (1C)
1 1/2cups of shitake mushrooms measured whole and then thinly sliced and stems discarded  (.5C)
2lbs of green beans trimmed  (7C)
Mrs. Dash and Pepper to taste 

Preparation: 
You will need to pans, one: boil water in a large sauce pot.  Second: heat oil on medium high in a large skillet.  Add thyme and onions; cook 10 to 12 minutes or until browned, stirring occasionally.  Add garlic and cook for 1 minute.  Add mushrooms and cook for 5 minutes stirring every minute, add some Mrs. Dash and pepper to taste if you wish. Remove the thyme after the 5 minutes.  

Add the green beans to the boiling water and cook for 10 minutes or until tender.  Drain the beans and rinse in cold water.  Return green beans and mushrooms in the large sauce pot, stir to combine.  Cook until beans are heated through.  

This recipe yielded 8cups at 16.5C and 6F.  1 cup=2.1C .75F

Oh so sweet potato casserole

If your family is anything like mine, a sweet potato casserole was a staple of Thanksgiving Dinner.  And if your mom makes it like mine, there is tons of brown sugar and butter in it!  Well here is a recipe for you to bring back those memories without the added carbs and unhealthy fats.  NOTE: For the next few recipes we will be using the assistance of Nutritiondata.com to help with measurements and Zone blocking since we are adding a lot of ingredients raw and cooking.

Ingredients:
2 1/2lbs of sweet potatoes (21C)
2 eggs, lightly beaten (2P, these will be negligible in servings)
3Tbs Olive oil (9F)
1cup of fresh squeezed orange juice  (2.6C)  One orange will give you 3oz
1tsp ground cinnamon
1/2tsp ground ginger
1/4tsp nutmeg
dash of black pepper
1/2c chopped pecans  (12F)

 Oh so sweet potato casserole

Preparation: 
Preheat the oven 400 degrees F. Place the sweet potatoes on a baking sheet and pierce each one 2 or 3 times with fork.  Back for 45 to 50 minutes or until tender.  Set aside to cool.

Turn the oven down to 350 degrees F.  Cut out the sweet potato into cubes and discard the skin.  Add the eggs, oil, orange juice and spices into a bowl and mix together.  Then add to the sweet potato cubes and mix.  

Spray "Pam" on an 8"x8" casserole dish.  Pour the sweet potato mixture into the pan and top with the pecans. Bake for 30 minutes and serve it up!

This measured out a total of 5 cups.  1 serving of 1/3 cup = approx. 1.5C, 2F. 

 

Turkey day!

Thanksgiving is a time for family and of course, food.  This is the time of year where our families try to understand how you have changed your life for the better.  Paleo or Zone is a life style change that most people do not understand.  We like to view food as fuel for your body, not just something to make you full.  

With that being said, we created a succulent turkey roast that you can share with your family.  They will taste this turkey and know that eating Paleo is not bland or difficult.  

Ingredients:
5lbs of bone-in turkey breast (1oz=1P)
2Tbs of Olive oil 
3 Cloves of garlic
2Tbs of fresh squeezed lemon juice
2tsp of dry mustard
1Tbs of fresh rosemary chopped
1Tbs of thyme
1Tbs of sage
1/2tsp of black pepper 

 Turkey day!        

This pic is a turkey breast placed on sauteed rainbow chard.  

Preparation:
Pre-heat the oven to 325 degrees F.  Mix all the seasoning and juice in a bowl.  Rub the mix on the turkey breast and set on a roasting pan.  Place the turkey in the oven and cook for 1 to 1 1/2 hours, until skin is golden brown.  While the this is cooking, you can whip up some tasty carbs to go with this protein. 

Go and enjoy the time with your family.  And make them some of the recipes that are on this site to show them you are not crazy.  Just informed.  Stay tuned for some yummy side dishes!!

 

 

Spiced, Rubbed, Full of Croc Pot Chicken

Sara Weisbart found this recipe at everyday paleo which is super delicious.  It has just enough spice that it is not overpowering.  We thank Sara for submitting this recipe and we made some modifications to make it Paleo/Zone. 

- One whole chicken or 5lbs of chicken breast.  80P
- 1cup of chicken broth
- 1 white onion sliced, one onion usually will be 2C
- 1tsp of paprika
- 1tsp of cayenne 
- 1tsp of white pepper
- 1tsp of poultry seasoning
- 1tsp of garlic powder

Preparation:

Mix all of the spices in a bowl.  Rub the spices on all sides of the chicken and make sure that there are no bare spots.  Lay the onions on the bottom of the croc pot.  Place the chicken on the onions and add the broth.  Set the croc pot for 5-6 hours on low.  

This chicken is the BOMB!  We added some roasted brussel sprouts to make a full meal.  

Roasted brussel sprouts

- A bag of brussel sprouts  3/4cup=1C (we get a 2lb bag at Costco)
- 1Tbs of olive oil 9F
- 1/2tsp of Mrs. Dash
- 1/2tsp of dill
- 1/2tsp of pepper

Preparation:

Pre-heat the oven to 350 degrees F.  Mix all of the ingredients in a bowl and be sure to cover all of the sprouts.  Place on a cookie sheet and cook for 20 minutes or until the the sprouts are crispy.

 Spiced, Rubbed, Full of Croc Pot Chicken

The meal pictured has 3oz of chicken, 2C blocks of brussel sprouts, 1C block of strawberries, and 3F blocks of pecans.  Yummmm!!!

Stuff your belly marinara peppers

Ground beef and marinara sauce go together just like peanut butter and jelly (Yummmm…).  Sorry, its been awhile.  Anyways, we built this master piece and wanted to shout from the top of our lungs on how good it is.  

 Stuff your belly marinara peppers

Ingredients:

- 18oz of ground beef 16P

- 4 bell peppers (red, green, yellow, orange, purple???  Just making sure you are there) 4C

- 2/3cup white onion chopped  1C

- 3cups of low sugar content marinara sauce  6C

- 24 Almonds crushed (place in a ziplock bag and crush with the marinara jar) 8F

- 1 clove minced  Freebie

- 4cups of spinach 1C

- 1/2tsp red pepper flakes  Freebie

- 1/2tsp of Mrs. Dash seasoning  Freebie

 

Preparation:

Cook the ground beef, garlic, onions, and seasonings in a medium sized pan.  While the beef is cooking, prep your bell peppers; cut the tops off the peppers and core the inside.  Pre-heat the oven to 400 degrees F  When beef has browned, drain the fat out of the pan.  Place the meat back on heat, add 2 cups of marinara, crushed red peppers, crushed almonds and spinach cook for another 2 minutes.

Take the beef marinara mix off the stove.  Place the mix evenly into the four peppers.  Place the stuffed peppers in a pyrex that is sprayed with non-stick spray.  Place in the oven for 20 minutes to let the peppers blister.  

Place the peppers on a serving dish and cover with the remaining cup of marinara spread a 1/4cup over all four.  Uhh, can you say delicious!?! 

This recipe makes 18P, 12C, 8F.  If evenly seperated, this will make 4 meals at 3P, 3C, 2F.  Add some tasty guac or avos for additional fats. (1.5oz of ground beef per block of protein)

 Stuff your belly marinara peppers

Szechuan Province Chicken

Szechuan Province Chicken

We have been tinkering with some ways to get our old favorites to fit into our paleo world.  We added far east spices with some good ol' chicken.   

 Szechuan Province Chicken

Ingredients:

  • 2Tbs of Sesame oil  9F
  • 15oz of chicken breast, cubed  15P
  • 3Tbs Chili garlic sauce  1C (I know, I know… there is some vinegar in this sauce)
  • 2tsp of Ginger
  • 2 bell pepper strips  2C
  • 1 1/3c of chopped onion  2C
  • 4c of Broccoli  2C
  • 2c of sliced carrots  4C
  • 1 1/2c of Water chestnuts  1C
  • 1/2c of Chicken broth  Free
  • 1Tbs of Almond butter  6F
  • 2 1/4c of Cabbage  1C
  • 2 green onions  (negligible so free)
  • 4c of Spinach  1C
  • 3c of bean sprouts  1C

Preparation:

This is going to be a rather large meal, so have your biggest pan ready.

Steam the broccoli and carrots.  When nice and soft set aside.  

Heat the oil in a large skillet. Add the chicken, chili garlic sauce and ginger and cook for 2 minutes.  Add bell peppers, onions, and chestnuts.  Cook for 2 minutes.  Add the broth and almond butter, reduce heat and simmer for 5 minutes.  When the sauce gets thick, add green onions, spinach, and bean sprouts.  Mix and take off heat.

This is 15P, 15C, 15F  (divide as appropriate) and will be a very hearty meal that will keep you full and not hungry in an hour.  享用! (Chinese for, enjoy!) 

Mix and Match Burger Time

Awh yes… The American burger.  What is more American than a hamburger?  Not much: baseball, apple pie…  Eating paleo does not mean that you cannot enjoy this American classic; we just have to be creative.  Here are some staples that you will need when you are making a paleo burger.  Lets break it down to the three macro-nutrients: 

burger prep 300x225 Mix and Match Burger Time

Proteins: 

    – Lean beef, I mean lean.  None of this 80%/20% crap.  80/20     still has 5g of fat in each ounce.  That would be 10 blocks of fat in a 3oz patty!  You need at least 95%/5% ground beef.  Measure 1.5oz per block. 

    – Ground Turkey, 1.5 oz per block means you can make that patty supper sized!!  But watch out for the sodium.  

    – Chicken, chicken burgers can be great with the right toppings.

    – Salmon burgers are making a run at being our favorite protein.  It is tasty and full of healthy Omega 3 fats.  1.5oz per block

Carbs:

  • Yummy salsa, Pace or 505 salsa are some favorites .5c = 1C
  • Onions, raw or sautéed will make your burger tasty.  .5c cooked= 1C, 2/3c=1C raw
  • Mushrooms, you can have a boat load of them sautéed  3c=1C!!
  • Bell peppers: sliced, diced, and sautéed  1 1/4c=1C
  • Pineapples, perfect for that chicken burger!  1/2c=1C
  • Bib lettuce, great as buns for your delicious burger.  Seeing that you need 6cups for 1C, these can be freebies.  
  • Remember that you can mix in jalapenos, spinach, green chilies and other carbs into your burger mix to change things up.  

Fats:

  • Avocados, yummmm.  1Tbs=1F
  • Guacamole, is that paleo?  Here is a handy recipe for some  paleo guac:

     1 Avocado

     Cilantro chopped

     1/2c chopped white onion

     1 minced jalapeno

     juice of one lime

     no salt seasoning to taste

Mix all the ingredients.  1/2Tbs=1F 

Spices

These should all be freebies 

  • chili powder
  • pepper 
  • Mr. Dash
  • cumin
  • red pepper flakes

 

These are just a few examples of how you can be creative.  Send us your favorite recipe with a picture and we will post it.  

burgers 225x300 Mix and Match Burger Time

 

 

 

Jumpin’ Jambalaya

 Jumpin Jambalaya 

  

This recipe is a humdinger if you like spicy food!  Traditional Jambalaya is a cajun rice-based dish containing meat and seafood.  Scott Hagnas of Cooking for Health and Performance found a way to make Jambalaya the paleo way.  We thank him for the idea, and we added a few things and took some things out to fit our paleo/zone way of eating.  Lets get started awrite!

 

Ingredients:

 

·  1Tbs and 2/3tsp of Olive oil 15F

·  13oz of spicy sausage (i.e. andouille sausage, Sunflower has it) 13P

·  1 1/3C of chopped white onions 2C 

·  2 1/2C of chopped green peppers 2C

·  2C of chopped celery 1C

·  4C of chicken broth

·  3C of water

·  15oz of shrimp 10P

·  4C of finely chopped cauliflower 2C

·  4cans of El Pato Mexican tomato sauce (yellow can)

·  1tsp Cajun seasoning

·  2 bay leafs

·  Cayenne pepper.

 

23P 7C 15F

 

Preparation:


Add oil, onion, peppers, celery, and sausage in a large stew pot.  Sauté for five minutes, and then add seasoning and bay leaf.  Sauté for another two minutes.  Then add the water, broth, tomato sauce, and cauliflower.  Bring to a boil, then cover and reduce heat.  While this is simmering, grab another skillet and place a little olive oil and shrimp in the skillet.  Remove the bay leaves.  Add a dash of Cajun seasoning and cayenne pepper to the shrimp.  When the shrimp have turned pink, add them to the stew. 

Let the pot of flavors take over your kitchen for 20 minutes.  Remove from heat and let stand.  WARNING: This recipe is not for the weak!  There is some serious spice to it, so be forewarned.  If you like spice, this is the ticket.  This recipe makes 15Cups at 1.5P .5C  1F Per cup.  A 3-block meal would be 2cups at 3P 1C 2F.  Cool your mouth down with some tasty fruit to equal your carbs.  And try a little alligator pear (avocado) in yo’ jambalaya for additional fats.


 

   Jumpin Jambalaya

 

 

 

 

Lemon Grilled Chicken

 Lemon Grilled Chicken

Ever have chicken that turned out to be tougher than jerky?  Lemon grilled chicken will help keep your chicken plucky and soft.  It is an easy marinade that you use for lunch and dinner throughout the week.  This recipe is soooo tasty!!  It is one of those recipes that you can set up earlier in the day, and cook it later.    

Ingredients:

  • 1 1/2lbs of chicken brest 24P
  • 2Tbs of fresh squeezed lemon juice
  • 2Tbs of Olive oil 18F
  • 2 cloves of garlic chopped
  • 1/2tsp pepper
  • 1/2tsp Mrs. Dash seasoning
lemon chicken Lemon Grilled Chicken

Preparation:

Combined the chicken, lemon juice, garlic and oil in a Zip-lock bag and marinate in the fridge for a minimum of 30 minutes.  Heat the grill to medium to high heat.  Remove chicken from bag and discard marinade.  Sprinkle Mrs. Dash and pepper evenly across chicken.  Cook chicken 6 minutes on each side or until done.  Add to a bed of lettuce for a awesome dinner salad!

This will make 8 servings at 3P 0C 1.25F    Why 1.25F?  You are going to discard a majority of the fats in this recipe when you discard the marinade.  So we kept half the fats and divided them in the 8 servings.

Picante Chicken


 Picante Chicken


Picante Chicken….


If you like your chicken with a little kick, do I have a recipe for you.  So simple…so easy…a cave man can do it.  Wait, I hate those commercials.  Really though, this meal is for when you do not have a lot of time on your hands.  


12oz of chicken brest (12P)

16oz of picante sauce–mild, medium, or hot if you are feeling sassy (4C)

Avocados (F)

Spinach (C)


Pour the picante sauce all over the chicken and let marinate for an hour.  Turn your oven on to broil.  While the oven is heating up, place the chicken and sauce in a pyrex bowl and cover the chicken evenly with the sauce.  Place in the oven and let it cook 30 to 45 minutes.  Cut the breasts into quarters and make sure that there is no pink left.


Measure out your desired amount  of chicken and sauce (3oz = 3P, 1C).  Lay it on a bed of spinach (4Cups = 1C) and top it off with slices of avocado (3Tbs = 3F).  TA-DAHH!!!!  Now go enjoy all the time you just saved with your incredibly low maintenance paleo-zone happy dinner!