Caveman Cafeteria Hunter/Gatherer Menu

Caveman Cafeteria Food Truck
by Mieszka

Their menu is broken into 3 sections: Hunter, Gatherer, and Cheat Day. (By the way, if Saturday is your cheat day, try some of their bacon chocolate chip cookies. I am mildly addicted.) I only dissected their Hunter/Gatherer menus, and Chef Dave was kind enough to let me interrogate him about his menu so I wouldn’t have to dissect and weigh everything at home. He is a very cool and laid back guy, so feel free to request modifications on fats and oils!  

Hunter Menu:

Bistro Steak: Grass-Fed Wagyu Beef, Organic Mushrooms and Marrow Sauce
(5P, ¼ C, 18F)

  • 5 oz of beef
  • 4 oz of mushrooms
  • 2 T Organic butter (As prepared, but you can substitute EVOO on request. This is still 18 blocks of Fat. Ask them to use less fat, they are more than happy to cut it down)
  • Marrow sauce- No flour or sugar in their sauce!

If you want to increase the carb blocks, order a side of kale or veggies!

Shortribs and kale 300x152 Caveman Cafeteria Hunter/Gatherer Menu

Shortribs and kale

Short Ribs: Grass-Fed Beef Short Ribs, Organic Kale Sautéed in Coconut Oil  
(5P, ½ C, 9F)
• 5-6oz cooked meat
• 1 cup kale
• 1 T coconut oil (again, you can ask them to reduce the fat for better block portions)

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Wagyu Beef Sliders

Sliders: Three Grass-Fed Wagyu Beef Sliders served on a bed of Coconut Kale with Organic Seasonal Mushrooms and Demi-Glaze.
(6P, 1/4C, 5F)
• 3 x 2oz sliders
• 1/2 cup cooked Kale
• 1 1/2 tsp coconut oil
• 1/2 oz sauteed mushroom

Mushrooms N’ Bacon: Organic Mushrooms, Berkshire Bacon, and fresh herbs with Demi-Glaze
(1P, 1/4C) (Ask them to mix it with a side of kale for an awesome meal: (1P, 3/4C, 9F)
• 3 slices bacon chopped
• 4oz mushroom

Sausage and Peppers (no bun)
(4P, 1/4C)
•4 oz Ground pork sausage
•4 oz Peppers and onions
•4 oz Marinara (no sugar added!)

Zucchini salad
(1/2C, 9F)
•1 cup zucchini
•1 T EVOO
•1tsp Capers
•1tsp lemon juice

 Side of Bacon (or add to any dish)
(1P)
• 3 slices chopped bacon
Gatherer Menu:

Roasted Veggies: Organic, Seasonal, Colorado Vegetables
(approx. 1/2 C)
• 1 cup veggies

Coconut Kale: Organic Kale
(1/2 C, 9F)
• 1 cup cooked Kale
• 1 T coconut oil

 

Vegetables with Bacon and Grilled Chicken

We love it when you share some of your favorite go-to paleo/zone recipes or your own fabulous creations with us, because then we can share it with everyone!  Keeping a commitment to your health and nutrition mean discipline, but it doesn’t always have to mean the same ol’ food day in and day out.  Sure, we are creatures of habit, but we always love a new nom nom meal to munch on and ignite the taste buds!

Have you blocked out an awesome paleo meal that you are proud to show the world?  Send it to us at info@crossfitverve.com with a picture, so we can try it out and share it with the rest of the community.  Thanks to Robyn for this week’s yummy goodness below!

2012 06 26 13 07 40 9631 225x300 Vegetables with Bacon and Grilled Chicken

Vegetable and Bacon Chicken

Vegetables with Bacon and Grilled Chicken

Ingredients:

  • 7 strips bacon
  • 18 oz grilled chicken (I used tenders and just grilled them seasoned with Peruvian Chili Lime from Savory Spice Shop)
  • 1 TBSP + 1/3 tsp bacon grease, or any oil
  • 2/3 cup onion – diced
  • 27 oz. Brussels sprouts – halved or quartered depending on size
  • 24 spears of asparagus – cut into thirds or fourths
  • 3 cups chopped or sliced mushrooms
  • 2 cups chicken broth
  • salt and pepper to taste

Preparation:

  • Fire up the grill and get the chicken cooking.
  • Cut up bacon into ½ to 1 inch size pieces and fried it up in a pan on medium high, save the grease if you want to use it for your fats
  • When the bacon is crispy, scoop out and put on paper towel lined plate, and don’t forget to save the fat. Set bacon aside
  • Using the bacon fat or oil of your choice in a larger pot add oil, onion, and mushrooms; add a little salt and pepper if you like; sauté for about 2 min on medium
  • Mean while check the chicken – when fully cooked pull of grill and allow to cool a little before dicing it up.
  • Add Brussels sprouts; sauté for about 5 min on medium
  • Add asparagus and broth, bring to a bubble (I increased temp to med-high to get bubble rolling quickly), cover, reduce heat to medium low and cook for 10 minutes.
  • Drain extra broth from pot, add bacon and diced chicken, throw in a little more Peruvian Chili Lime Seasoning, let flavors meld for about 5 min and ENJOY!

Recipe make 12 cups with 20P, 10C, 10F
Serving size: 2/3 cup = 1P, 0.5C, 0.5F

Enjoy with a side of fruit or more veggies.  Add some sliced or chopped nuts on top to balance out the blocks.

Spaghetti in creamy tomato sauce

Adapted from everydaypaleo.com and edited for zone blocks (Thanks to Robyn for sharing!)

Ingredients:

1.5 lbs ground pork (I used Italian sausage but any ground meat or sausage would work)
1 cup leek – finely diced
1 1/8 cup onion – diced
1 ½ pepper (I used a red and yellow bell) – sliced or diced
2 cans artichokes packed in water – rinsed and squeeze out excess water – chopped to desired size (I chopped them pretty fine)
1 TBSP + 1/3 tsp olive oil
5 cups zucchini squash – sliced thin like spaghetti noodles (I used a mandolin slicer, or use a julienne slicer, or old school slice thin strips with a knife)

Sauce:

2 14.5 oz can diced tomatoes
3 TBSP coconut milk – full fat kind not lite
1 tsp crushed garlic
2 TBSP fresh rosemary, minced
black pepper and salt to taste (I did not use salt)
1 tsp red pepper flakes or more if you like spice

Preparation:

In a large skillet brown the meat. In a larger soup kettle or stock pot add oil to cook the leek, onions, and peppers until done. Once the meat is cooked, drain any fat/juices and add to veggie mixture.  In a small sauce pan mix together the diced tomatoes with the juices and the coconut milk. Bring to a simmer and add the remaining sauce ingredients and mix well. To the meat and veggies add the zucchini and artichokes and pour the sauce over. Mix well and cook for another 5 – 10 min, just until the zucchini is al dente – be careful you don’t want mushy zucchiniJ

This recipe is 16 P, 8 CHO, 16 F = about 12 cups

¾ cup = 1P, 0.5C, 1F 

Throw in some extra zucchini, yellow squash, asparagus, or eggplant in a separate skillet to balance out your carbs or some fruit and enjoy!

2012 06 14 16 42 02 4531 475x356 Spaghetti in creamy tomato sauce

Creamy spaghetti yum yum!

Friday 120224


P1010648 475x356 Friday 120224

Breakfast of champions!

Breakfast Frittata recipe thanks to Darika!
Ingredients:
8 eggs
4 blocks of meat, (I used meatballs)
8 total blocks of veggies.  I used 2 cups of sweet potatoes and 2 cups of peppers and onions
nonstick spray
3 T avocado, 1 block fruit per serving
hot sauce (optional)
chili powder, salt and pepper
Preparation:
Start by cubing the sweet potato, dicing the peppers and onions and chopping you meat choice.  Beat 8 eggs with a little pepper.Get a large nonstick skillet, at least 12″ for this portion if you are doing 14 blocks a larger skillet is needed.  Fill with 1/2″ of water and boil your sweet potatoes over med low heat until al dente, not too tender, 6-8 min.  More water may need to be added after 5 minutes, just add a little more.  When the water is evaporated or if  there is still water drain the water out.  Add your other veggies and meat to the potatoes.  Spray the whole thing with nonstick spray, add 1t of chili powder and salt and pepper to taste.  Cook until the veggies are to your tenderness, 5-7 minutes.  Reduce your heat to low.  I add more non stick to the pan by moving everything to one side, spraying the sides then move everything to other side and spray again.  Add your beaten eggs, cover and cook 20-25 min.  The middle should be set and the sides should be golden brown.Cut into 4 pieces, top with 3T avocado and hot sauce, serve with 1 block fruit. 
The whole frittata is 12P, 8C. Each plate with avo and fruit: 3P, 3C, 3F
Enjoy that extra sleep in the morning and still get your good breakfast!

Friday 120203

I’ve heard from some people that, “Hey I’m gonna save up all my cheat points for the last day on Super Bowl Sunday so I can go hog wild.”  Well, don’t forget that you can easily eat paleo for the big game this Sunday and still splurge.  So in light of this upcoming occasion, I give you one of our go-to websites for paleo recipes and their Super Bowl Round-up of Recipes.  Check out FastPaleo here.  “There are crock pot recipes if you want to keep it simple, grilled meats & veg, desserts, and lots of bacon-wrapped everything. There are a bunch of rib recipes, and of course there’s primal chili.”  They have chicken wings, meatza pizza, BBQ kale chips, banana nut balls, and an almond wrapped in a date wrapped in a jalapeno wrapped in bacon wrapped in meat (OMG!)  

And just to get your mouth watering, here is a recipe for Meat Cupcakes, complete with icing and bacon sprinkles……what are you gonna take to the party?

Meat CupCakes 300x204 Friday 120203

Oooohhh yeaahhh!

Ingredients
Cupcake: About 12 of Grass-fed ground beef (12P)
2 garlic cloves, finely chopped
1/4 small onion, finely chopped (negligible C)
1 egg (1P)
1/4 cup almond meal (9.33F)
fresh basil, salt, pepper

Icing: 1/2 small head cauliflower (negligible)
1/4 cup coconut milk (3F)
pepper to taste (salt optional)

Sprinkles: one slice diced bacon, cooked (negligible)

Mix all the meat ingredients in a bowl. Stir with hands then throw into cupcake molds. Bake for about 20 minutes at 350F.
Meanwhile, steam the cauliflower. When soft, add into food processor or mash in a bowl. Add coconut milk, salt and pepper and stir. Add this “icing” atop the meat when they are done. Sprinkle with bacon sprinkles!

This makes 4 cupcakes, each approximately 3P, 3F.

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.