Madras Chicken and Veggie Pan Roast

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

Ingredients:

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

madras chicken Madras Chicken and Veggie Pan Roast

Preparation:

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.

chicken stew 475x354 Chicken and Vegetable Melody Soup

Ingredients: 
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

Preparation:
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 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)

sweet pot cas 300x224 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. 

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.


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

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!!

 

 

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.

 

 

 

 

 

 

Picante Chicken

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! 

Yam & Chorizo Stoup

yam and chorrizo Yam & Chorizo Stoup


Yummy, yummy yams have a delicious flavor and are a great post workout food!  This recipe was adapted to be paleo-zoned from a cookbook by one of our favorite chef’s and champions of eating healthy, Mr. Jamie Oliver of Food Revolution fame.  

Ingredients:

  • 1.5 cups carrots, sliced (3C)
  • 2 cups celery, sliced (1C)
  • 1.33 cups onion, chopped (2C)
  • 2 cloves of garlic, peeled and sliced
  • 1 lb yams or sweet potatoes, chopped (9C)
  • 15 oz chorizo, sliced (15P)
  • a small bunch of fresh parsley, finely chopped
  • 1.75 quarts chicken or vegetable broth
  • 1T + 2t extra virgin olive oil (15F)
  • 1 heaping teaspoon curry powder
  • sea salt and freshly ground pepper to taste
  • 1 fresh red chile

Preparation:

Put the broth

in a saucepan and heat until boiling.  Meanwhile, put a large pan on a high heat and add the olive oil  Add all your chopped and sliced ingredients with the curry powder and mix together with a wooden spoon.  Cook for around 10 minutes with the lid askew, until the carrots have softened but are still holding their shape, and the onion is lightly golden.  Add the boiling broth to the vegetables.  Give the soup a good stir and bring to a boil.  Reduce heat and simmer for 10 minutes, until the yams are cooked through.  

Season with salt and pepper, using an immersion blender or liquidizer, pulse the soup until smooth and scatter over a little finely chopped red chile.  YUM!

This pot makes 5 balanced, 3 paleozone block meals of 3C, 3P, 3F apiece.  

Spicy Shrimp & Broccoli Stirfry

 Spicy Shrimp & Broccoli Stirfry

Okay, so are you ready for a quick & easy dinner that looks fabulous?  Here’s one to cook up a couple of meals for your week.  Add this to your lunchbox.

Ingredients:

  • 4 cups broccoli florets (4C)
  • 2 large red bell pepper, chopped or sliced (4C)
  • 1 cup onion, chopped (4C)
  • 4 cup chicken or veggie broth (low sodium)
  • couple of garlic cloves (freebie)
  • 18 oz large shrimp, peeled and deveined (12P)
  • 4 teaspoons fresh ginger, grated (freebie)
  • 1/2 cup sliced almonds (16F)
  • Crushed red pepper to taste

Preparation:

Place your veggies in a pan and saute with chicken broth.  When the onions become soft, add the garlic and ginger.  Stir for a couple of minutes, then add your shrimp and almonds.  Add your red pepper to spice it to your liking.  Cook it up till the shrimp turn pink and then chow down!

This will make 4 meals: each has 3P, 3C, 3F.

Easy Street Sweet Potato Chili

 Easy Street Sweet Potato Chili

 

 

Whether you are looking for some heat, or some easy one pot meals for your week at work, you are gonna love this one.  Heaven….  I kid you not, this recipe is awesome!  It gives you the spice that you are craving, without destroying your taste buds.  We have seen many variations of this recipe.  Thanks to the peeps at Crossfit Boulder for this one.  


Ingredients:

  • 1 tablespoon olive oil (9 F)
  • 1 medium onion (4C)
  • 1 large red pepper (.5C)
  • 1 large clove garlic, minced
  • 1.5 lbs boneless chicken breasts (24P)
  • 1 can cannellini beans, 15 oz can (6C)
  • 1 cup chicken stock (low fat/low salt)
  • 2.5 cups cold water
  • 2 pounds sweet potatoes or yams, peeled and diced – or 6 cups (15C)
  • 2 teaspoons crushed red chili flakes
  • 1 teaspoon cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon cayenne pepper
  • 2 ounces canned diced chilies or 1 fresh jalapeno pepper, minced
  • 1 bunch scallions, diced

Preparation:

In a large pot, heat the olive oil over medium heat, and saute the onion, red pepper and garlic until firm-tender.

Add the chicken breast and saute for 2 minutes, until opaque.  Add the beans, stock, water, potatoes/yams, red chili flakes, cumin, chili powder, cayenne pepper, and chilies.  Bring toa  boil, reduce the heat, and simmer uncovered for about 30 minutes, or until the potatoes/yams are tender.  OR, once you bring the mixture to a boil, transfer the contents of the pot to a crock pot and cook for at least an hour.  Top chili with scallions.

Each 1 1/4 cup serving is 3C, 3P, and 1 F.  Add some extra fats on the side with some nuts or almond butter to balance your meal out.  If being strict paleo, you can omit the cannellini beans, and add veggies or fruit with your almond butter!