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!!

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

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

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. 

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 and put a Zone spin on it for you.  I made this for the guys at the firehouse and they loved it!!

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

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

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

Smokin’ Spicy Mexican Gumbo

Aye dios mío!


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)


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.

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

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!   

Madras Chicken and Veggie Pan Roast

We put together a flavorful recipe of Indian flavor with some tasty veggies.  We used measurements from  to help Zone the portions.  This will be a quick one pan meal that can be made at the beginning of the week.


2tsp of olive oil 6F
13oz of chopped sweet potatoes 7C
9oz of halved brussel sprouts 2C
9oz of red onion 3C
12oz of diced chicken 12P
2tsp of Paprika
1tsp Mrs. Dash seasoning
1tsp hot madras curry powder
.5oz of pine nuts  6F


Pre-heat the oven at 350 degrees F.  Prep all of the ingredients and place them in a large mixing bowl.  Place the contents from the bowl to a cookie sheet pan and spread evenly. Cook for 30 minutes and stir the mix occasionally.  This makes 6 cups split into four meals at 1.5 cups each to make 3P, 3C, 3F.


Chicken and Vegetable Melody Soup

It is winter time, and it is time for us to put together some hearty soups that can keep you going all day.

1Tbs of Oil oil 9F
12oz of Chicken breast chopped
1 14.5oz can of diced tomatoes 1.5C
1cup of chopped carrot 1C
2cups of chopped celery 1C
1 1/3cups of chopped onion 2C
1/2 tsp of Basil
1/2tsp of Thyme
4 garlic cloves or minced
4cups of chicken broth
9oz Sweet potato peeled and diced 1C
9in of parsnips chopped 1C
4cups of water
3 3/4cups kale 3C
2cups of green beans 2C

Heat olive oil in a large soup pot.  Add the onion, basil, thyme, garlic carrots and celery. Cook and stir occasionally for 5 to 7 minutes, or until vegetables are soft.

Add the tomatoes, chicken broth, water, parsnips, and sweet potatoes and bring to a boil. Reduce heat and let simmer for 15 minutes.

Stir in kale, and green beans and simmer for another 15 minutes.
This recipe makes 4 servings of 3 cups at 3P, 3C, 2.25F

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 to help with measurements and Zone blocking since we are adding a lot of ingredients raw and cooking.

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)

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. 

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 which will help you when you do not have the measurements for something.

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

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

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.  

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 

Thanks turkey        

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

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!!