Breakfast

Italian Fritatta

 

photo 9 475x356 Italian Fritatta
Italian fritatta, paleo and zone friendly.

Boun giorno!

We have found a very tasty Italian dish that you can make early in the week and enjoy for several days.  It contains a combination of some good ole vegetables, eggs and sausage.  

Ingredients:
8 eggs  8P
15oz of italian or breakfast sausage  10P
2/3 cup of diced onion  2C
2 1/4 cup of diced tomatoes  3C
12 spears of diced asparagus  1C
1tsp of minced garlic
1/4tsp of black pepper
1/2tsp of italian seasoning
1Tbl of olive oil

Preparation:
Heat the oil in a large pan and then add the sausage.  Let the sausage cook for 5-7 minutes, while the sausage is cooking pre-heat the oven to 400 degrees F.  Add onions, garlic, and asparagus to the sausage and cook for another 5-7 minutes.  Place the eggs in a large bowl and scramble with the seasoning and pepper.  Add the sausage and veggie mix and tomatoes into the eggs.  Once all of the ingredients have been folded in, pour into a 9″x9″ baking dish.  Place in the oven and cook for 25 – 30 minutes or until the top is golden brown.  
Divide into six evenly cut pieces.  This will make 6 meals at 3P and 1C.  Add some Avo on the side and finish off with an orange for a 3P3C3F meal.

Boun appetito!  


Sweet Potato Hash

Who doesn’t love breakfast?!  I mean, really, I could eat breakfast all day long.  It’s the most important meal of the day, and having some veggies in it are a great way to keep your belly full of energy for the day ahead.

Sweet Potato Hash (RealFood/Zone Style)

Ingredients: 
Sweet Potatoes 10.6 cups raw (~3-4 large)
Sausage, raw NO casing 5 cups cooked (~1lb uncooked) 
Onion 7 cups raw (~2)
Garlic – 6 cloves 
Salt 
Pepper
Eggs 
Olive oil (spray for pans)

Time: ~1 hour but worth it and you have plenty left over for other quick meals.
Zone: 1.5cups of hash equal 2.5C, 1P.  Add eggs, oil to cook with and a little fruit to complete your breakfast.

Preparation: 
1. Heat oven to 450
2. In a skillet brown the sausage.  Make sure to get it as tiny as possible while it cooks.
3. Chop the onions into small squares.  Measure out 7 cups.
4. In a skillet brown the onions. Cook until dark brown. Use cooking spray for the base. 
5.  While sausage and onions are cooking, begin chopping the sweet potato as small as possible.
6. Line a large baking sheet with foil or parchment paper, spray with the olive oil and spread out the sweet potatoes as you chop them.  Make sure you have 10.6 cups.  I used two pans and spread them evenly.
7. As the onions are done, measure them evenly into the pans.
8. As the sausage is done, measure out 5 cups and spread evenly into the pans.
9. Add spices; garlic, salt and pepper.
10. Roast for 30 to 45 minutes or until they are soft and browned.
11. Now the hash is good to go into the fridge for amazing breakfasts.

Preparation in a meal:
1. Measure out the hash you need for 1 meal. See zone measurements above.
2. Spray skillet 
3.  Add hash to skillet on low heat (can do this in oven if prefer)
4. Add desired eggs on top.
5.  You will not stir the entire time it cooks, can add a top to the pan if you want it to cook faster.  Takes about 15-20 until the eggs are fully cooked through. 
6.  Add a little fruit to top off your blocks and enjoy.  The fat is in the cooking oil. 

 

Stuffed Acorn Squash

Getting tired of the same old, same old breakfast?  Want something hot that will stick to your ribs before a day on the slopes?  Well we give you Stuffed Acorn Squash from PaleOMGkindly zoned into yummy deliciousness by Ali and Robyn.  THANK YOU!

Ingredients:

  • 1.5 lbs ground breakfast sausage (8P)
  • 2 Acorn Squash (CHO varies)
  • 4 T. dried cranberries (4CHO)
  • 4 eggs(4P)
  • garlic
  • salt and pepper

Directions:

  • Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
  • While the squash is cooking, cook breakfast sausage over skillet.
  • Once acorn squash is done cooking, remove from oven and let cool.
  • Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
  • In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.
  • Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.
  • Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
  • Place back in oven for about 15 minutes until you get the desired egg-cooked preference.
  • One of the acorn squash halves = 3P, 3CHO, 0F

Breakfast casserole

Need breakfast in a hurry?  Ever feel so rushed in the mornings that you are worried about getting your day started off right?  Well here is a breakfast casserole that will last for several days, with minimal time prep.  While you are cutting up some veggies for your week, we can add some to this casserole!

casserole 475x354 Breakfast casserole

Ingredients:

6 1/3cups of sliced zucchini and yellow squash  (5C)

3 cups of sliced mushrooms  (1C)

3 cups of brussel sprouts  (4C)

15oz of sausage  (10P)

14 eggs  (14P)

2/3 cup of “505” green chili  (2C)

chili1 224x300 Breakfast casserole

Preparation:

Pre-heat the oven to 350 degrees.  Use your food processor to slice up the squash, mushrooms, and bussel sprouts or you can slice them up with a knife.  While you are cutting up your veggies, place the sausage in large skillet.  Cook the sausage for 10 minutes, then add the veggies to the skillet.  Once the sausage and veggies have cooked for several minutes, place them in a 9 x 13 inch casserole dish.  In another dish whip up the eggs into a scramble, add to the veggies and sausage.  Add the green chili and mix all well together.  Place the dish in the oven and cook for 20 minutes or until the top of the casserole is golden brown.  Once the casserole is cooked, let it cool for 15 minutes, cut the casserole into quarters and then cut the quarters in half. 

This meal makes 24P, 12P, your final pieces will be 3P, 1C.  Add some tasty fruit to fulfill your carbs, and top your piece with some homemade pesto from the nutrition challenge to round out your fats.

 

Caveman Cafeteria Hunter/Gatherer Menu

Caveman Cafeteria Food Truck
by Mieszka

Their menu is broken into 3 sections: Hunter, Gatherer, and Cheat Day. (By the way, if Saturday is your cheat day, try some of their bacon chocolate chip cookies. I am mildly addicted.) I only dissected their Hunter/Gatherer menus, and Chef Dave was kind enough to let me interrogate him about his menu so I wouldn’t have to dissect and weigh everything at home. He is a very cool and laid back guy, so feel free to request modifications on fats and oils!  

Hunter Menu:

Bistro Steak: Grass-Fed Wagyu Beef, Organic Mushrooms and Marrow Sauce
(5P, ¼ C, 18F)

  • 5 oz of beef
  • 4 oz of mushrooms
  • 2 T Organic butter (As prepared, but you can substitute EVOO on request. This is still 18 blocks of Fat. Ask them to use less fat, they are more than happy to cut it down)
  • Marrow sauce- No flour or sugar in their sauce!

If you want to increase the carb blocks, order a side of kale or veggies!

Shortribs and kale 300x152 Caveman Cafeteria Hunter/Gatherer Menu

Shortribs and kale

Short Ribs: Grass-Fed Beef Short Ribs, Organic Kale Sautéed in Coconut Oil  
(5P, ½ C, 9F)
• 5-6oz cooked meat
• 1 cup kale
• 1 T coconut oil (again, you can ask them to reduce the fat for better block portions)

Wagyu Beef Sliders1 300x225 Caveman Cafeteria Hunter/Gatherer Menu

Wagyu Beef Sliders

Sliders: Three Grass-Fed Wagyu Beef Sliders served on a bed of Coconut Kale with Organic Seasonal Mushrooms and Demi-Glaze.
(6P, 1/4C, 5F)
• 3 x 2oz sliders
• 1/2 cup cooked Kale
• 1 1/2 tsp coconut oil
• 1/2 oz sauteed mushroom

Mushrooms N’ Bacon: Organic Mushrooms, Berkshire Bacon, and fresh herbs with Demi-Glaze
(1P, 1/4C) (Ask them to mix it with a side of kale for an awesome meal: (1P, 3/4C, 9F)
• 3 slices bacon chopped
• 4oz mushroom

Sausage and Peppers (no bun)
(4P, 1/4C)
•4 oz Ground pork sausage
•4 oz Peppers and onions
•4 oz Marinara (no sugar added!)

Zucchini salad
(1/2C, 9F)
•1 cup zucchini
•1 T EVOO
•1tsp Capers
•1tsp lemon juice

 Side of Bacon (or add to any dish)
(1P)
• 3 slices chopped bacon
Gatherer Menu:

Roasted Veggies: Organic, Seasonal, Colorado Vegetables
(approx. 1/2 C)
• 1 cup veggies

Coconut Kale: Organic Kale
(1/2 C, 9F)
• 1 cup cooked Kale
• 1 T coconut oil

 

Friday 120224


P1010648 475x356 Friday 120224

Breakfast of champions!

Breakfast Frittata recipe thanks to Darika!
Ingredients:
8 eggs
4 blocks of meat, (I used meatballs)
8 total blocks of veggies.  I used 2 cups of sweet potatoes and 2 cups of peppers and onions
nonstick spray
3 T avocado, 1 block fruit per serving
hot sauce (optional)
chili powder, salt and pepper
Preparation:
Start by cubing the sweet potato, dicing the peppers and onions and chopping you meat choice.  Beat 8 eggs with a little pepper.Get a large nonstick skillet, at least 12″ for this portion if you are doing 14 blocks a larger skillet is needed.  Fill with 1/2″ of water and boil your sweet potatoes over med low heat until al dente, not too tender, 6-8 min.  More water may need to be added after 5 minutes, just add a little more.  When the water is evaporated or if  there is still water drain the water out.  Add your other veggies and meat to the potatoes.  Spray the whole thing with nonstick spray, add 1t of chili powder and salt and pepper to taste.  Cook until the veggies are to your tenderness, 5-7 minutes.  Reduce your heat to low.  I add more non stick to the pan by moving everything to one side, spraying the sides then move everything to other side and spray again.  Add your beaten eggs, cover and cook 20-25 min.  The middle should be set and the sides should be golden brown.Cut into 4 pieces, top with 3T avocado and hot sauce, serve with 1 block fruit. 
The whole frittata is 12P, 8C. Each plate with avo and fruit: 3P, 3C, 3F
Enjoy that extra sleep in the morning and still get your good breakfast!

Paleo waffles

Here is a tasty treat to curb your cravings for doughy badness.  

 Paleo waffles
Tired of the same old breakfast? Real food, real zone, real delicious waffles.

Ingredients:

2 Egg whites (1P)
1 Whole egg (1P)
1/2 Apple (1C)
1 Tablespoon almond meal (2F)
Cinnamon to taste
1/2 Cup frozen blueberries (1C)

Preparation:

Put egg’s and cinnamon in the blender, slowly add all ingredients.  Pour into waffle maker.  Cook for approximately four minutes. Use a waffle maker that flips for best results.  Take blueberries and microwave them for 1 to 1.5 minutes.  Pour onto the hot waffle devour in seconds.

Zone: Recipe is for 2 block breakfast add or delete to recipe as blocks call for.

 

Breakfast on the go, go!

So how are you doing on the challenge?  I hope everyone is doing great!  We know that people are extremely busy now a days, and getting a good breakfast in might seem daunting sometime.  We have come up with some quick and easy ways to get your day started fast!

breakfast gogo1 e1326427347807 Breakfast on the go, go!

Mini egg quiche
Ingredients:
18 eggs- 18P
6oz diced ham- 6P
1cup of chopped mushrooms- .33C
1cup of tomatoes- 1C
2/3cup of chopped onion- 1C
4cups of shredded spinach- 1C
2 cupcake pans
Mrs. Dash seasoning

breakfast gogo prep Breakfast on the go, go!

Preparation:
Pre-heat the oven to 350F.  Mix all of the veggies in a bowl chopped, or use a food processor.  When mixed together, then add to the eggs and ham.  Add the shredded spinach to the mix.
Spray the cupcake pans with non-stick spray.  Spoon a 1/4cup of the mix into each cupcake hole in the pans.  Place in the oven and cook for 20 minutes.  This is mainly a quick protein, each quiche will give you 1P .13C 0F so the Carbs are minuscule.  They do give a little bit of taste that is very good!

Paleo pancakes
Ingredients: 
3/4cup of apple sauce- 2C
1/4cup of almond butter- 21F
4 eggs- 4P
1tsp Vanilla extract
1tsp of cinnamon
1Tbs of Coconut oil- 9F

Preparation:
Mix all of the ingredients in a bowl.  Use a flat skillet pan to cook the pancakes.  Heat the pan with coconut oil, then pour 1oz of the mix to make one pancake.  Not to worry, they will expand and become a little larger.  Cook on both sides for 3 to 4 minutes and viola!  You have yourself a tasty little cake.  This mix will make 16 pancakes.  Per pancake you will have: .25P .13C 1.8F.  Top will some yummy fresh fruit, or make a compot with blueberries.

So you can see that these recipes are not down to the exact specifications that one might need for a 3P 3C 3F meal.  But they will help you in a pinch when you are running short on time.  Prepare these recipes at the begining of your week, and you will never have an excuse to miss a meal.

 

Breakfast of Champions par deux

 Breakfast of Champions par deux

Someone is REALLY excited about breakfast!!!

 

Are you starting your day off on the right foot?  Are you ready to tackle anything that gets in your way?  There is a fine balance in life that we strive for.  The balance of: enough sleep, proper nutrition, mental and physical activity in our day.  If you are Zoning or Paleo/Zoning, are you getting all your blocks in? 

 

I know in our hectic schedules, getting all of your blocks or even getting good blocks are hard to come by.  Believe me, I know how hard it is to get up a half hour earlier than you usually do to get in a good breakfast.  Your breakfast can make or break your day when it comes to energy.  You can choose to have the quick breakfast with the instant shakes and lots of carbs, which by 10 o’clock you are ready to devour the home made cookies that someone brought in (I speak from experience).  Or, you can choose to have a well-rounded breakfast that will sustain you until lunch.   

Timing is essential to proper nutrition.  Eating within an hour of waking is key to getting your metabolism a.k.a. your “furnace” stoked and ready to burn all day long.  After breakfast, try to eat within a 3-5 hour window from the last time you ate.  This might seem daunting when you have to work all day.  Don’t neglect your body, or it will catch up with you in the form of poor nutrition choices latter in the day.  Have a plan of attack.  Paleo kits are killer for the mid-day snack.  Staying on the no more than 5 hour window will also help in getting 5 meals in a day.

No one said this was going to be easy.  If it were, then America would not be in the middle of obesity pandemic.  Society has made our lives into a “Drive thru hell,”  where convenience and a sedentary life style have changed us from: you eat what you have killed/gathered, to “Oh, there’s only two cars waiting in the drive thru at KFC!”  

Be converted.  Drink the kool-aid.  Live a happy and fulfilled life.  You are a Champion.  Now eat like one.

Ingredients to a well-rounded breakfast:
1.  You need to have your Proteins- eggs, fish, leftover rotisserie chicken, leftover steak (my favorite).
2.  Carbs that will last- sure, fruits are so tasty in the morning, but don’t ignore the veggies. They will burn longer in your “furnace” than the fruit.  Consider broccoli, spinach, tomatoes, peppers, etc.
3.  Healthy fats- Avocados are the bomb!  Almond butter and nuts will help keep the hunger at bay. 

What are your favorite breakfast recipes?  What keeps you going all morning and more productive in life?  We would love your recipes and photos of your masterpieces to share with everyone.   

 

“Sir, may I have some more please” Cereal

 Sir, may I have some more please Cereal

Cereal?  Paleo?  Zone?  Is this a joke?

Nope, peeps, it’s for real.  In fact, once you try this it’s very likely you’ll never want to go back to those goofy, leaky gut, gluten & grain cereals.  Do you miss your morning oatmeal, how it used to warm you from the inside out and stick to your ribs?  Whether you are looking for something new in your breakfast routine or wanting something new and yummy in your belly for dessert–check this out!

Ingredients:

  • Apple (1/2 = 1C)
  • Almonds (3= 1F)
  • Cinnamon to taste (freebie)
  • A bit of Mother Earth’s thirst quenching H20

Preparation:

  • Block out your apple and almonds according to your needs, chop up the apple 
  • Add everything to a blender (another great use other than the usual margaritas)
  • Add some water, enough to cover the bottom of the blender
  • Roughly chop/pulse/blend to your liking
  • Pour into a microwave safe bowl, cover, warm for approx 1-2 min
  • Top with some extra cinnamon and wee bit extra fruit (berries, banana, etc)

You can make a larger batch of this and store it in the fridge, or just make it as needed.  If zoning, just block out your carbs and fats.  

For instance, if making this for a complete 3 block breakfast:  

3 eggs scrambled (3P), 1/2 cup chopped bell pepper (1C,) 2 cups spinach (1C) 

Cereal made with 1/2 apple (1C), 9 almonds (3F)