Spring salad

Spring time is upon us and I wanted to make a salad that had my favorite protein, bacon!  This salad can be made prior to going to your next BBQ and share with others.

spring salad2 300x224 Spring salad

Just like a spring chicken

Ingredients:
12oz of grilled chicken or rotisserie chicken  12P

2 hard boiled eggs  2P
3 strips of bacon  2P
2 cucumbers chopped  2C
5 cups of chopped romain lettuce  0.5C
4 cups of spinach  1C
2 apples chopped  4C
Salad Dressing
3/8cup of lemon juice  .5C

1Tbl and 1tsp of olive oil  12F
2 cloves of minced garlic  Freebie
1/4tsp of dry mustard  Freebie

Cook up the bacon and boil a half dozen of eggs and save some for later.  Pull out that good old grill and cook up some chicken breasts for this meal and for leftovers.  Chop and combine all of the veggies in a bowl sans chicken.  Prepare the salad dressing and drizzle on top of the bowl of vegetables.  Toss the ingredients together and get all of mixture covered in the dressing.  Weigh out 3oz of chicken and place it on top of 3.5 cups of the salad mix and enjoy!  Top off with a little grapefruit.
This recipe will make four meals at 4P, 2C, 4F

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

 

Fuel the furnace

Nutrition articles and posts for you to peruse:

Athletes Looking To Meat As Performance Enhancer
By: Darren Rovell CNBC Sports Business Reporter

On a group of small farms in Monticello, Mo., John Wood is doing his part to revolutionize how meat is marketed. He’s specifically pitching his US Wellness Meats, from steaks to ground beef, to athletes.

You see, Wood is part of the minority that raises his cattle on grass, instead of the grain American ranchers have been feeding them since World War II. Because grass is low in starch and high in protein its packed with more nutrients, its higher in Omega-3 fatty acids and an increased amount of CLA, which actually is believed to help reduce body fat and aid in weight management.

His better beef pitch to athletes, trainers and teams is starting to catch on.

Wood started with the body builders like Jon Andersen and Jesse Marunde, who were competing in “Strongest Man” competitions. The two were eating three pounds of beef a day from Costco.  I got them started and they told me their elbows and knees felt better,” Wood said. Then came marathon runner Deena Kastor, who Wood said started to place orders. Sal Alosi, the former head and strength conditioning coach for the New York Jets, was next. In 2009, Alosi — who is no longer with the team due to the now infamous tripping incident — convinced the team to try Wood’s products. By 2010, the Jets were having US Wellness Meats ship strip loins and ground beef to all the team’s away games.

“Some teams are still feeding their athletes bar food,” Wood said. “They have these guys making millions of dollars a year. If you don’t make diet changes to help effect performance, you’re a fool.”

Dr. Keith Pyne, a peak performance specialist who works with elite athletes, is a fan of Wood’s grass-fed beef.

“Especially in the last five years, athletes have begun to understand that their diet andwhat they put in their bodies can have an effect on their performance,” said Pyne of SportsLab NYC. “Understanding the fat ratios in what they are eating and lowering their glycemic index are now on their mind.”

Pyne says he works with an elite baseball player who told him he was in so much pain at the end of the season, he had to crawl to the bathroom. Pyne made some changes, including suggesting grass-fed beef.

“He made the change and I truly think it contributed to his feeling better at the end of the season.”

Once the athletes themselves become converts, the word spreads quickly, Wood said. Jason Werth started converting his Phillies teammates before signed with the Washington Nationals this past season. Wood noticed the orders starting to come in.

Although the National Cattlemen’s Beef Association (NCBA), which represents ranchers and feedlots, has contended that grain-fed beef is as good as grass-fed beef, Wood says tests he has had done say the contrary. He says his grass-fed beef have more Omega-3′s than salmon, a ratio he says you wouldn’t find in grain-feed beef.

US Wellness Meats isn’t only targeting athletes of course. Wood says his other markets are senior citizens, those facing health challenges and soccer moms looking to feed their family something better.

 

Lemon pepper shrimp

This recipe brings together the natural tanginess of lemon with the spice of pepper to give you a very flavorful taste.  Add a little sweetness from coconut milk, and boom!  You get an awesome dish that makes use of some tasty veggies for carbs.  

Ingredients: 
18oz of Shrimp  12P
3 3/4cups of brussels sprouts  5C
1 1/3cups of sliced onion  2C
2 2/3cups of sliced zucchini  2C
1 1/4cup of sliced bell peppers  1C
1Tbl of coconut oil  9F
2/3cup of Lemon juice  2C
1/3cup of coconut milk  3F
1tsp of black pepper
1tsp of Colorado Plateau Citrus Pepper from Savory Spice Shop(Thank you Donna)
A pinch of Dill

lemon pep prep2 300x224 Lemon pepper shrimp

Preparation: 

Prep the vegetables and combine them with the coconut oil (save 1tsp) in a pan on medium-high heat and saute for 10 minutes, add the dry dill seasoning to the mix.  While the veggies are cooking, cut the tails off and pat dry the shrimp to take excess water off.  Mix the black pepper and the citrus pepper in a bowl and then add the shrimp and be sure to cover all parts of the shrimp.  

In another pan place 1tsp of coconut oil and then add the shrimp.  Cook for 5-minutes, or until shrimp turns pink.  Remove shrimp and turn the heat to low.  Add the lemon juice and coconut milk and mix together well.  Add shrimp back into pan and coat all of the shrimp.  

This meal will make 4 meals at 3P, 3C, 3F  Place 1 1/2cups of the veggie mix and top with 4.5oz of shrimp and drizzle some of the cream on top.  Yummm…

lemon pepper2 300x224 Lemon pepper shrimp

 

 

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

 

 

Paleo waffles

Here is a tasty treat to curb your cravings for doughy badness.  

 Paleo waffles
Tired of the same old breakfast? Real food, real zone, real delicious waffles.

Ingredients:

2 Egg whites (1P)
1 Whole egg (1P)
1/2 Apple (1C)
1 Tablespoon almond meal (2F)
Cinnamon to taste
1/2 Cup frozen blueberries (1C)

Preparation:

Put egg’s and cinnamon in the blender, slowly add all ingredients.  Pour into waffle maker.  Cook for approximately four minutes. Use a waffle maker that flips for best results.  Take blueberries and microwave them for 1 to 1.5 minutes.  Pour onto the hot waffle devour in seconds.

Zone: Recipe is for 2 block breakfast add or delete to recipe as blocks call for.

 

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.”