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.
 

Scallops and Blue Cheese Stuffed Pear

 

 

3oz Scallops (2P blocks)

.75c Sweet grape tomatoes (1C blocks)

1 Pear (2C blocks)

5 Olives (1F block)

1.5oz Blue cheese, crumbled (1P block)

.33tsp Olive oil (1F block)

.5 Walnut, crushed (1F block)

 

Add crushed garlic, salt, pepper, and dill seasoning to taste.

 

Saute the scallops and tomatoes in the olive oil.  Season with crushed garlic, pepper, sal and dill seasoning.  Add olives right before serving.

 

Grill the pear, sliced in half with core cut out until slightly golden.  Fill emptied core with blue cheese crumbles and sprinkle walnuts on top.  Serve on a bed of lettuce if you feel so inclined.

Spaghetti Squash Bonanza

4 block dinner:

4oz grilled chicken sausage (4 blocks protein)

1.5c spaghetti squash (1.5 blocks carbs)

.75c Classico tomato basil pasta sauce (1.5 block carbs)

1c mixed veggies (1 block carb)

1.33tsp olive oil (4 blocks fat)

When cooking keep in mind that you will be making extra for yummy leftovers.  Follow the portions above to determine blocks.  Preheat oven to 375 degrees, bake halved squash on baking pan for 45 minutes, flip half way.  Use a fork to remove squash from shell.  Slice 2 peppers, .5c of onion, 3c mushrooms, 1.3c zucchini (total is 4 blocks and approx. 4 cups cooked).  Heat sautee pan with olive oil, garlic and spice to taste.  Add veggies and cook until tender.  Put sauce in sauce pan and heat (you big dummy!).  Grill as many chicken sausages as you like, cause you’ll want leftovers.

Chipotle Salmon Burgers

If you like salmon, I know you will love it spiced up!  This little tasty number will keep you warm inside all night long.

 

Ingredients:
18oz of canned salmon (Crown Prince Alaskan Salmon had the lowest sodium) -12P
1/3cup of chopped green onions  -Freebie
2Tbs of chopped chipotle peppers that are in adobo sauce  -Freebie
1/4cup of chopped cilantro  -Freebie
juice of one lime  -That’s right, freebie
3 sweet potatoes  -We will get to that
1Tbs of Coconut oil  -Ditto
Mrs. Dash

Paleo Mayo:
-1 raw egg -1P
-5 tsp olive oil -15 F
-3 TBS yellow mustard
-1/2 lemon -0.5C
-dash of cayenne

Preparation:
Pre-heat the oven to 300 F.  Place the onions, peppers, cilantro, and lime juice in a food processor and give it a couple of mixes.  Add the salmon and some Mrs. Dash to the mix and hit the pulse button on the processor a few times until all of the salmon is mixed in. Place mixture in a bowl and place in the fridge.  Then, clean out the processor.
Skin the three sweet potatoes and place in that processor that you just cleaned so well to make some sweet potatoes chips.  If you do not have a food processor, fret not.  Just cut the sweet potato in thin slices.  Place sweet potato chips in a resealable bag.  Melt the coconut oil in the microwave and then coat the chips that are in the bag.  Sprinkle the potatoes with cinnamon and cayenne powder for a little gusto.  Cook the chips at 300F for 25 minutes stirring occasionally.  Once they are done, let stand for ten to fifteen minutes so they can crisp up.  On nutritiondata, 1oz of sweet potato is equal to 5g of Carbs.  We need a total of 27g of Carbs for our meal, so we would use our scale and load it up with a little over 5oz of sweet potato chips.  I am not counting the coconut oil as it will mostly dissipate due to the long cook time.
Now back to the burgers, split the salmon mixture into 4 equal patties.  They will measure out to 5oz each.  Cook on the grill for 5-10 minutes on each side and you are good to go!  Top with the paleo mayo and POW!!  That salmon just jumped out of the water and gave you a dorsal fin to the chops!

Four meals at 3P 3C 3F