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!  

 

 

Spaghetti & Meatballs (the paleo-zone way)

spaghetti and meatballs Spaghetti & Meatballs (the paleo zone way) 

Say “Ciao” to those cravings for pasta, in fact–you may never want to go back!  

Ingredients:

1 Spaghetti Squash

1 jar marinara/tomato sauce (look for low sodium and sugar content–we like the Costco brand or Classico)

1 package ground turkey

Spices galore!  (seriously folks, only your imagination can limit you!)


Preparation:

  • Preheat your oven to 375 degrees
  • Cut your spaghetti squash in half, scrape the seeds out and lay both halves in a cookie sheet or pyrex dish with approximately 1/2″ water in it
  • Bake squash for 45 minutes, flipping it halfway
  • When the squash is done, scrape it into a bowl and marvel at it’s fun, craziness–save for later

               Spaghetti & Meatballs (the paleo zone way)


  • Meanwhile, mix a bunch of fun spices into your ground turkey meat.  Think pepper, italian seasoning, onion, or red pepper flakes to name a few
  • Measure out 1.5 oz, make into meatballs and place on baking sheet
  • Bake meatballs approx 20 min (throw them in when your squash is about halfway done)


  • Meanwhile again, empty your marinara in a saucepan to heat through, and spice it up with some fresh garlic, oregano, basil, or thyme.  Doctor it up!
  • When your meatballs are done, throw them into the marinara and let simmer!  

Alright people!  Now you are ready to serve this up….here is your measurements if zoning:

1 cup spaghetti squash = 1 C

3 1.5 oz turkey meatball = 3 P

1 cup marinara = 2 C

To make sure that you get a complete meal, either add some fats by tossing some olive oil into your squash (1 teaspoon = 3 F) or have them elsewhere like with your dessert!

MMMMMMMMM……Belissimo!

Spaghetti & Meatballs (the pale-zone way)

 Spaghetti & Meatballs (the pale zone way) 
Say “Ciao” to those cravings for pasta, in fact–you may never want to go back!  

Ingredients:

1 Spaghetti Squash

1 jar marinara/tomato sauce (look for low sodium and sugar content–we like the Costco brand or Classico)

1 package ground turkey

Spices galore!  (seriously folks, only your imagination can limit you!)

 

Preparation:

  • Preheat your oven to 375 degrees
  • Cut your spaghetti squash in half, scrape the seeds out and lay both halves in a cookie sheet or pyrex dish with approximately 1/2″ water in it  
  • Bake squash for 45 minutes, flipping it halfway
  • When the squash is done, scrape it into a bowl and marvel at it’s fun, craziness–save for later

 

               Spaghetti & Meatballs (the pale zone way) 
 

  • Meanwhile, mix a bunch of fun spices into your ground turkey meat.  Think pepper, italian seasoning, onion, or red pepper flakes to name a few  
  • Measure out 1.5 oz, make into meatballs and place on baking sheet
  • Bake meatballs approx 20 min (throw them in when your squash is about halfway done)

 

  • Meanwhile again, empty your marinara in a saucepan to heat through, and spice it up with some fresh garlic, oregano, basil, or thyme.  Doctor it up!
  • When your meatballs are done, throw them into the marinara and let simmer!  

Alright people!  Now you are ready to serve this up….here is your measurements if zoning:1 cup spaghetti squash = 1 C

3 1.5 oz turkey meatball = 3 P

1 cup marinara = 2 C

To make sure that you get a complete meal, either add some fats by tossing some olive oil into your squash (1 teaspoon = 3 F) or have them elsewhere like with your dessert!

MMMMMMMMM……Belissimo!

 

Bacon wrapped scallops

scallops Bacon wrapped scallops

Scallops are filled with healthy Omega-3′s and a full 1.5oz per protein block.  Besides, everything tastes better with a little bacon.  Here’s a quick meal that will look and taste like you slaved over it!

Ingredients:

 

  • 4.5 oz scallops –they are usually 1-1.5oz apiece (3P)
  • 2 strips of bacon from the deli
  • 12 asparagus spears, chopped into halves (1C)
  • 1.25 cups red bell pepper, sliced (1C)
  • 1 cup green beans (1C)
  • 1 teaspoon olive oil (3F)

 

 

Preparation:

Preheat the oven to 350 degrees

Place all the veggies in a casserole dish, drizzle with the olive oil, and season with pepper

Place the veggies in the oven and cook for approx 20 min, stirring occasionally

Meanwhile, slice the bacon strips in half lengthwise and wrap around the scallops.  Secure them with a toothpick and cut off any extra.  Place them on a cookie sheet and bake for 10-15 min or until the scallops are firm.

Voila!  A masterpiece meal of 3P, 3C, 3F.

Meet my new friend–Rosemary, Pan-Seared Steak

 Meet my new friend  Rosemary, Pan Seared Steak 

So this recipe can work for pretty much any cut of beef that you buy and is awesome!  You can cook a pound or more and keep it for steak salads, with steamed veggies, or steak and eggs in the morning.  It’s totally paleo and can be zoned according to your blocks, 1oz = 1P.

Ingredients:

Your favorite cut of beef (Round tip, Top round etc..) 
2 Tbl of rosemary 
2  tsp of black pepper
1 Tbl of olive oil
2 cloves of garlic

Preparation:

 

  • Mince garlic cloves and mix with pepper and rosemary, add 2 tsp of the olive oil.
  • Rub mix on the beef and marinate for 15 minutes in the fridge
  • Pre-heat oven to 350 F
  • Heat a cast iron pan or Dutch oven with the remaining olive oil on high
  • Add the beef and sear both sides for 3 minutes
  • Place cast iron pan or dutch-oven in the oven for 20 minutes; flip the meat at 10 minutes.
  • Enjoy

 

NOTE: 

Cast iron pans and Dutch ovens are intended to be used on the stovetop and oven.  If you do not have one of these, sear the meat with a frying pan.  Then place the meat in a casserole dish (Pyrex dish) that is intended for the oven.  

Cherie’s No-Excuses Turkey Chili

 

 Cheries No Excuses Turkey Chili

Ingredients:

 

2.5 lbs lean ground turkey meat

78 black olives, sliced or diced

5.5 cups of salsa (I buy the 4 pounder of Pace at Costco)

1 onion, diced

Chili powder and pepper to taste

Preparation:

Cook the ground turkey and onions in a pan until brown.  Drain the “juices.”  Add the salsa and olives.  Let cook on medium for 5 minutes or until hot.  Add chili powder and pepper to taste, I sprinkle it on the top, stir and sprinkle again.  Seriously, it takes all of 15 minutes, it’s awesomeness.  

Makes 26 blocks Protein, 13 blocks Carbs, and 26 blocks Fat.  Put in the fridge and have ready for those meals you need in a snap.  

1 cup = 2P, 1C, 2F.  

For a 3 block meal, have 1.5 cups chili and add 1.5C (maybe some delicious fruit berries).  For a 4 block meal, have 2 cups chili and add 2C.  This is great over broccoli.  We go crazy on the steamer bag veggies at King Soopers when they go on sale.  Microwave a bag and toss the chili on, YUM YUM!  

Moroccan Stewed Chicken

moroccan stew Moroccan Stewed Chicken
Ingredients:

15 oz boneless, skinless chicken thighs (15P)

6 c zucchini, cubed (3C)

3 c okra, sliced (3C)

1 14.5 oz can diced tomatoes (1.75C)

1 c water

1 tsp olive oil (3F)

1/2 tsp cayenne pepper

1 tsp ground cumin

1/2 tsp ground cinnamon

Chopped fresh cilantro for garnish

Preparation:

Heat oil in large saute pan over medium-high heat.

Season chicken with some black pepper and cook in pan until browned, approximately 2-3 minutes per side.  Add zucchini and continue cooking, stirring often.

When zucchini pieces have browned lightly, add okra, tomatoes, water, cayenne, cumin, and cinnamon.  Turn heat to low and simmer until chicken is tender and cooked through, 10 to 15 minutes. Garnish with chopped cilantro. 

This makes 5 meals at 3P, 1.33C, and <1F. 

A great side to help complete this meal is steamed chopped cauliflower, with parsley and pine nuts (makes it just like our old favorite couscous).  

2 cups of cauliflower = 1C block.  Pine nuts 1 T = 4F.

Spicy Shredded Pork Wraps

This recipe is totally paleo/zone friendly…enjoy!

spicy pork Spicy Shredded Pork Wraps

We found this BBQ recipe in the Performance Menu Cookbook, Volume 1 and use it often for an easy meal, because–hey, you’ve got skills to practice!  The sauce can be used with any meat, just allow for 1 cup total sauce/1 lb meat.  We’ve found it to be perfect for the pork roasts we get at Costco in a three-pack.  Just put it all in the crock-pot and come home to the wonderful smell of spice!  

Ingredients:

3 lbs pork, brisket or roast (1oz = 1P)

1 cup yellow onion, chopped (2C)

2.5 cups bell pepper, chopped (2C)

2 cans El Pato Mexican tomato sauce (7.75oz yellow can)

Half bottle Valentina picante sauce (12.5 oz bottle)

2 t cumin or 2 T curry*

1 head butter lettuce

* the cumin powder will increase the spiciness, while the curry powder will mellow it and sweeten the BBQ sauce–choose your poison wisely.  

Preparation:

Add the pork, onion, peppers, sauces, and your choice of spice to a crock-pot.  Set it on low for 6-12 hours, it’s ready when you can easily shred the meat holding two forks.  We often set this up the night before, and let it slow cook all night.  

Weigh out your desired proteins for whichever zone blocks you are trying to accomplish; the Carb blocks become almost negligible as they cook down. 

Use the butter lettuce to make yummy wraps, add some avocado for fat (1T = 1F).  Add some steamed vegetables on the side to balance out your Carbs, and finish with a crisp apple to cool your palate.  This recipe will warm your tummy and your mouth.