Dinner

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

 

Vegetables with Bacon and Grilled Chicken

We love it when you share some of your favorite go-to paleo/zone recipes or your own fabulous creations with us, because then we can share it with everyone!  Keeping a commitment to your health and nutrition mean discipline, but it doesn’t always have to mean the same ol’ food day in and day out.  Sure, we are creatures of habit, but we always love a new nom nom meal to munch on and ignite the taste buds!

Have you blocked out an awesome paleo meal that you are proud to show the world?  Send it to us at info@crossfitverve.com with a picture, so we can try it out and share it with the rest of the community.  Thanks to Robyn for this week’s yummy goodness below!

2012 06 26 13 07 40 9631 225x300 Vegetables with Bacon and Grilled Chicken

Vegetable and Bacon Chicken

Vegetables with Bacon and Grilled Chicken

Ingredients:

  • 7 strips bacon
  • 18 oz grilled chicken (I used tenders and just grilled them seasoned with Peruvian Chili Lime from Savory Spice Shop)
  • 1 TBSP + 1/3 tsp bacon grease, or any oil
  • 2/3 cup onion – diced
  • 27 oz. Brussels sprouts – halved or quartered depending on size
  • 24 spears of asparagus – cut into thirds or fourths
  • 3 cups chopped or sliced mushrooms
  • 2 cups chicken broth
  • salt and pepper to taste

Preparation:

  • Fire up the grill and get the chicken cooking.
  • Cut up bacon into ½ to 1 inch size pieces and fried it up in a pan on medium high, save the grease if you want to use it for your fats
  • When the bacon is crispy, scoop out and put on paper towel lined plate, and don’t forget to save the fat. Set bacon aside
  • Using the bacon fat or oil of your choice in a larger pot add oil, onion, and mushrooms; add a little salt and pepper if you like; sauté for about 2 min on medium
  • Mean while check the chicken – when fully cooked pull of grill and allow to cool a little before dicing it up.
  • Add Brussels sprouts; sauté for about 5 min on medium
  • Add asparagus and broth, bring to a bubble (I increased temp to med-high to get bubble rolling quickly), cover, reduce heat to medium low and cook for 10 minutes.
  • Drain extra broth from pot, add bacon and diced chicken, throw in a little more Peruvian Chili Lime Seasoning, let flavors meld for about 5 min and ENJOY!

Recipe make 12 cups with 20P, 10C, 10F
Serving size: 2/3 cup = 1P, 0.5C, 0.5F

Enjoy with a side of fruit or more veggies.  Add some sliced or chopped nuts on top to balance out the blocks.

Spaghetti in creamy tomato sauce

Adapted from everydaypaleo.com and edited for zone blocks (Thanks to Robyn for sharing!)

Ingredients:

1.5 lbs ground pork (I used Italian sausage but any ground meat or sausage would work)
1 cup leek – finely diced
1 1/8 cup onion – diced
1 ½ pepper (I used a red and yellow bell) – sliced or diced
2 cans artichokes packed in water – rinsed and squeeze out excess water – chopped to desired size (I chopped them pretty fine)
1 TBSP + 1/3 tsp olive oil
5 cups zucchini squash – sliced thin like spaghetti noodles (I used a mandolin slicer, or use a julienne slicer, or old school slice thin strips with a knife)

Sauce:

2 14.5 oz can diced tomatoes
3 TBSP coconut milk – full fat kind not lite
1 tsp crushed garlic
2 TBSP fresh rosemary, minced
black pepper and salt to taste (I did not use salt)
1 tsp red pepper flakes or more if you like spice

Preparation:

In a large skillet brown the meat. In a larger soup kettle or stock pot add oil to cook the leek, onions, and peppers until done. Once the meat is cooked, drain any fat/juices and add to veggie mixture.  In a small sauce pan mix together the diced tomatoes with the juices and the coconut milk. Bring to a simmer and add the remaining sauce ingredients and mix well. To the meat and veggies add the zucchini and artichokes and pour the sauce over. Mix well and cook for another 5 – 10 min, just until the zucchini is al dente – be careful you don’t want mushy zucchiniJ

This recipe is 16 P, 8 CHO, 16 F = about 12 cups

¾ cup = 1P, 0.5C, 1F 

Throw in some extra zucchini, yellow squash, asparagus, or eggplant in a separate skillet to balance out your carbs or some fruit and enjoy!

2012 06 14 16 42 02 4531 475x356 Spaghetti in creamy tomato sauce

Creamy spaghetti yum yum!

Firehouse Carne Asada

I have been raving about the paleo diet to the guys at the firehouse.  It has been received very well by my crew and other crews.  Some of the guys have seen significant difference in how they look and feel!  One of the firefighters made a recipe that I thought would be great for our fuel page.  

carne 300x224 Firehouse Carne Asada

Firehouse Carne!

Carne Asada Firehouse style
12oz of flank steak (12P)

Marinade: 
2 lemons juiced
2 limes juiced
2 oranges juiced
4 cloves of garlic chopped
4 chipotle peppers chopped
1 Tbl of chili powder
1 Tbl of paprika
1 Tbl of pepper
1 bunch of cilantro finely chopped
1/2cup of olive oil

Veggies: 
2 Bell peppers (4C)
1 Onions (2C)

Sides:
A box of Organic spring salad mix 6oz = 1C
Salsa 1/2cup = 1C
Avocados 1Tbl = 1F

Add the steak to the marinade ensuring all of the meat gets covered and let it marinate for 2 hours.
carne veggies 300x224 Firehouse Carne Asada

Slice the veggies and season with the a little bit of the same spices used in the marinade and set aside.  Pre-heat the grill to high place the steak on the grill and cook for 8 minutes on each side.  Saute the veggies with some olive oil.  Take the meat off the grill and place on the cutting board.  Be warned, the steak will be a little juicy–let it rest 5 min to redistribute–YUM.  Cut the steak against the grain to make it more tender.  Make a bed of spring mix salad and place 3oz of steak, 1cup of veggies over the salad.  Finish your Carbs with salsa and your fats with 3Tbl of avocado.
Disfrutar! (Enjoy!)

Squash primavera

One recipe that I have tried to fit into our way of eating is a pasta primavera.  A great meal that makes the most of your veggie servings.  Top it off with some grilled chicken and fantastico! You have a meal that will keep you full all night.
primavera 300x224 Squash primavera

Ingredients:

12oz of chicken breast (12P)
1 Red bell pepper sliced  (1C)
1 Yellow bell pepper sliced  (1C)
1 cups of carrots thinly sliced (1C)
2 cups of zucchini sliced  (1C)
2 cups of yellow squash sliced  (1C)
1.5 cup of while onion sliced  (1C)
5 cups of Spaghetti squash–2 squashes (5C)
1.5 cups of tomatoes sliced  (1C)
4 cloves of garlic minced  Freebie
4 tsp of olive oil  (12F)
2 tsp of pepper
1Tbl of herbes de provence spice
Fresh basil

Preparation:

Pre-heat the oven to 400 degrees F.  Place the spaghetti squash in the oven and cook for 40 minutes.  Set the grill up to medium high heat, and place the chicken breasts on the grill.  Cook on each side for 8 minutes each side.  While that is cooking, heat a large skillet with olive oil.  Add the garlic and saute for 1 minute.  Place the peppers, squashes, carrots, and onion in the pan.  Saute for 7-10 minutes, or until the carrots are tender.  Add the tomatoes and let simmer for 7 minutes then set aside.  Scrape out the insides of the spaghetti squash and place it in a large mixing bowl, add the sautéed veggies, spices, and a few chopped leaves of basil.

This will make 9 cups of veggies.  Split the chicken into 3oz portions for proteins.

2 1/4 cups of the veggie mix will be 3C, 3F.  Bellissimo!! 

Paleo BBQ

Wooo doggy!!  We found a way to have your next ho down with some root’n toot’n good BBQ!  This recipe gives you that tangy taste without that added sugar.  You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time.  Yeee haaawww!!

Ingredients: 
The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste  -6C
2cups of beef broth  -freebie
4 cloves of garlic chopped  -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions  -2C
3Tbls of dijon mustard  -nada
2Tbls of apple cider vinegar  -nope

Preparation:
Place all of the above ingredients in a croc pot and let it cook on low for 8 hours.  That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff.  The BBQ sauce will be 1C per cup.   

Sweet potato hash:
4 sweet potatoes diced  32C
Sprinkle cinnamon to taste
Sprinkle cayenne to taste
2Tbs of Olive oil  18F

BBQ 224x300 Paleo BBQ
Pre-heat the oven to 400F.  Cut the sweet potatoes in small cubes and place them in a pyrex dish.  Coat with oil and sprinkle the cinnamon and cayenne.  Mix together and place in the oven and cook for 20 minutes stirring occasionally.  

Split this hash into 1/3Cup for 1C and .5F

 

Beef “get low, get” lo mein

The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout.  I miss those days of ordering a grease filled box with a beef and veggies.  We all thought that we were eating healthy because of the veggies right?  What we did not know is we were taking in so much sodium into our body with MSG’s (monosodium glutamate) and the fact the carbs in Chinese such as rice and noodles break down so fast in your body that you feel hungry sooner.  We have come up with a recipe for you to curb that Chinese takeout urge. 
  beef lo mein 224x300 Beef get low, get lo mein

9oz of rib eye steak, thinly sliced  9P
2 cloves of garlic chopped  Freebie
1 1/3cup of sliced onion  1C
4cups of spinach  1C
2 1/2cup of sliced bell pepper  2C
1 1/3cup of chopped zucchini  1C
3 cups of chopped mushroom  1C
1can of chestnuts  1C
2cups of spaghetti squash  2C
1Tbs of chili garlic sauce  Freebie
3Tbs of Tamari or wheat free soy sauce  Freebie
1tsp of ground ginger  Freebie
1Tbs of Coconut oil  9F

Pre-heat the oven to 425 degrees F.  Cut the spaghetti squash in half and core out the seeds.  Fill the empty squash with water and cook for 45 minutes.  

While the squash is cooking, place the coconut oil in the pan and heat on medium heat.  Add the rib eye steak to the pan and sear on both sides for a minute.  Remove the meat and then add the soy sauce, garlic sauce, and all the veggies except for the spaghetti squash into the pan and saute for 5 to 7 minutes.  Add the beef and cook for another 5 minutes, then set aside.  

When the squash is done cooking, let cool and scrape out the spaghetti goodness.  Mix in the squash in with the mix. Warm up all of the ingredients and enjoy! 

The recipe makes 7cups, divide into 2 1/3cups for 3 meals of 3P, 3C, 3F

 

 

Ma’…MEATLOAF!! I never know what she’s doing?

If you are looking for a quick meal that can feed several people, I have one word for you.  MEATLOAF!!  That’s right, we found this meal on healthbent.com and put a Zone spin on it for you.  I made this for the guys at the firehouse and they loved it!!
loaf and veggies 300x224 Ma...MEATLOAF!!  I never know what shes doing?

Ingredients: 
30oz of ground beef  20P
15oz of ground turkey 10P
1cup of almond flour  37F
2 eggs  2P
9 slices of uncured bacon  3P
1cup of homemade tomato sauce (recipe below)  1C
Spices of your choice 
Recipe for the tomato sauce:
15oz of fire roasted tomatoes  2C
2 roasted red peppers  Freebie
2/3cup of chopped onion  1C
4 cloves of garlic  Freebie

Preparation:
Preheat the oven to 400F.  Make your homemade tomato sauce in a blender or food processor.  Mix all of the ingredients, except for the bacon in a large bowl.  Place the chunk “o” meat in two 9″ cake pans and spread evenly.  Cover the top of the loafs with the bacon.  Place the meatloaf in the oven and cook for 45 minutes.  While this is cooking steam some yummy broccoli or cauliflower to go with this meal.  Place the homemade tomato sauce in a pot and simmer to cover your meatloaf.  Check the loafs periodically and drain the loafs if needed.
This recipe makes: 35P, C are inadmissible, 37F.  So break it up to 1 1/2oz per protein and fat blocks for a serving.  Serve up your broccoli or cauliflower at 1 1/4cup per block
loaf and sauce 300x224 Ma...MEATLOAF!!  I never know what shes doing? 

Now you are set to call MEATLOAF!! to your family…including ma’.  

Smokin’ Spicy Mexican Gumbo

Aye dios mío!
Mexican Gumbo 300x224 Smokin Spicy Mexican Gumbo 

Ingredients:

2 cups chicken broth (freebie)
1 T chili powder (freebie)
1 T cumin (freebie)
2 cloves of garlic, minced (freebie)
1 14.5 oz can fire roasted tomatoes (2C)
1 1/3 cup chopped onion (2C)
3 chipotle chiles in adobo sauce, finely chopped (freebie)
1 cup water (freebie)
24 oz chicken breast chopped or shredded (24P)
2 t coconut oil (6F)
2 diced jalapenos (freebie)
1 cup fresh salsa (2C)

Preparation:

Heat up the coconut oil in a pan over medium heat, add the chopped onion and garlic together and saute till softened.  Then add your chicken–cook for 8-10 minutes or till cooked through.  Add the rest of your ingredients in a furious fashion and turn the heat down to low to let the flavors simmer together and meld for 20 minutes.

This makes 6 meals at 4P, 1C, 1F.  Top with 3 T avocado or guacamole to round out your fat, and serve alongside or on top of 1 block of your favorite roasted veggies (mmm, brussel sprouts) and a piece of fruit such as an orange to cool off your palate from this spicy warm goodness of gumbo.

Remember, if you are looking for some delicious morsel to top this off, or any of your latest grilled proteins, check out this easy and delicious classic…..

Mas’ Perfecto Pico

1.33 cups red onion, chopped (2C)
2 cup of tomatoes, chopped (2C)
2 cloves of garlic, chopped (freebies)
small bunch of fresh cilantro, chopped (freebies)
2 jalapenos (freebies)
1 lime, juiced

In the words of an infamous Verve athlete, “You’re welcome.”

Chicken Crockpot Pie

We know how hard it is to get at least half of your carbs from veggies.  We adapted this recipe from everydaypaleo.  Sarah made a very tasty one pot meal that we modified to make Zone freindly.  Everydaypaleo is a great resource that helps to keep paleo fun! Crockpots make a meal E-A-S-Y.

Ingredients: 
2lbs of chicken thighs  32P
8 whole cloves  Free
2cups of chopped carrots  2C
2cups of chopped parsnips 4C
2cups of celery  1C
2cups of chopped onion  3C
3Tbs of coconut oil  28F
1Tbs of dried tyme  Free
1Tbs of dried sage  Free
1cup of chicken broth  Free

croc pot chicken Chicken Crockpot Pie

Preparation: 
Chop all of the veggies and place them in bowl, chop the chicken into similar sized pieces as the veggies.  Lay the chicken on the bottom of the croc pot and sprinkle with pepper to taste, place the veggies on top.  Melt the coconut butter in the microwave until it is a liquid.  Mix the oil, broth, and spices together and then pour on top of the other ingredients.  Cook for 5 hours on high and 7 hours on low.  I will say that the use of coconut oil keeps the chicken super-duper moist and delicious.  
This made 8 servings at 4P 1.25C 3.5F  Add some steamed veggies like cauliflower, broccoli, or kale to make up the final carbs.–YUM!