Chicken Crockpot Pie

We know how hard it is to get at least half of your carbs from veggies.  We adapted this recipe from everydaypaleo.  Sarah made a very tasty one pot meal that we modified to make Zone freindly.  Everydaypaleo is a great resource that helps to keep paleo fun! Crockpots make a meal E-A-S-Y.

Ingredients: 
2lbs of chicken thighs  32P
8 whole cloves  Free
2cups of chopped carrots  2C
2cups of chopped parsnips 4C
2cups of celery  1C
2cups of chopped onion  3C
3Tbs of coconut oil  28F
1Tbs of dried tyme  Free
1Tbs of dried sage  Free
1cup of chicken broth  Free

croc pot chicken Chicken Crockpot Pie

Preparation: 
Chop all of the veggies and place them in bowl, chop the chicken into similar sized pieces as the veggies.  Lay the chicken on the bottom of the croc pot and sprinkle with pepper to taste, place the veggies on top.  Melt the coconut butter in the microwave until it is a liquid.  Mix the oil, broth, and spices together and then pour on top of the other ingredients.  Cook for 5 hours on high and 7 hours on low.  I will say that the use of coconut oil keeps the chicken super-duper moist and delicious.  
This made 8 servings at 4P 1.25C 3.5F  Add some steamed veggies like cauliflower, broccoli, or kale to make up the final carbs.–YUM!   

Bubba Gump Shrimp Boats

This is a very tasty recipe that we adapted from every day paleo.  It brings together the sweetness of mango and the spiciness of bell peppers.  These were a big hit at the New Years WOD!

Ingredients: 
24oz of shrimp  16P
4 bell peppers, mix and match colors  1pepper roughly= 1C
4cups of chopped celery  2C
1 mango  4C
1/4cup of Olive oil  36F
1/4cup lemon juice
dash of cayenne pepper
dash of Mrs. Dash and pepper
Paprika and parsely
shrimp boat prep 224x300 Bubba Gump Shrimp Boats

Preparation: 
Pre-heat the oven to 500F and cut the peppers into quarters.  Place peppers on a cookie sheet and cook each side for 5 minutes. Remove peppers and let cool.  Chop up shrimp, celery, mango and mix in a bowl with oil, Mrs. Dash, and juice.  When the peppers have cooled pile on the tasty shrimp mix on the peppers.  Top with cayenne, paprika and parsely. 
This recipe will make 1P .6C 2.25F per boat 

shrimp boats1 300x224 Bubba Gump Shrimp Boats

Breakfast on the go, go!

So how are you doing on the challenge?  I hope everyone is doing great!  We know that people are extremely busy now a days, and getting a good breakfast in might seem daunting sometime.  We have come up with some quick and easy ways to get your day started fast!

breakfast gogo1 e1326427347807 Breakfast on the go, go!

Mini egg quiche
Ingredients:
18 eggs- 18P
6oz diced ham- 6P
1cup of chopped mushrooms- .33C
1cup of tomatoes- 1C
2/3cup of chopped onion- 1C
4cups of shredded spinach- 1C
2 cupcake pans
Mrs. Dash seasoning

breakfast gogo prep Breakfast on the go, go!

Preparation:
Pre-heat the oven to 350F.  Mix all of the veggies in a bowl chopped, or use a food processor.  When mixed together, then add to the eggs and ham.  Add the shredded spinach to the mix.
Spray the cupcake pans with non-stick spray.  Spoon a 1/4cup of the mix into each cupcake hole in the pans.  Place in the oven and cook for 20 minutes.  This is mainly a quick protein, each quiche will give you 1P .13C 0F so the Carbs are minuscule.  They do give a little bit of taste that is very good!

Paleo pancakes
Ingredients: 
3/4cup of apple sauce- 2C
1/4cup of almond butter- 21F
4 eggs- 4P
1tsp Vanilla extract
1tsp of cinnamon
1Tbs of Coconut oil- 9F

Preparation:
Mix all of the ingredients in a bowl.  Use a flat skillet pan to cook the pancakes.  Heat the pan with coconut oil, then pour 1oz of the mix to make one pancake.  Not to worry, they will expand and become a little larger.  Cook on both sides for 3 to 4 minutes and viola!  You have yourself a tasty little cake.  This mix will make 16 pancakes.  Per pancake you will have: .25P .13C 1.8F.  Top will some yummy fresh fruit, or make a compot with blueberries.

So you can see that these recipes are not down to the exact specifications that one might need for a 3P 3C 3F meal.  But they will help you in a pinch when you are running short on time.  Prepare these recipes at the begining of your week, and you will never have an excuse to miss a meal.

 

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!!

 

 

Spiced, Rubbed, Full of Croc Pot Chicken

Sara Weisbart found this recipe at everyday paleo which is super delicious.  It has just enough spice that it is not overpowering.  We thank Sara for submitting this recipe and we made some modifications to make it Paleo/Zone. 

- One whole chicken or 5lbs of chicken breast.  80P
- 1cup of chicken broth
- 1 white onion sliced, one onion usually will be 2C
- 1tsp of paprika
- 1tsp of cayenne 
- 1tsp of white pepper
- 1tsp of poultry seasoning
- 1tsp of garlic powder

Preparation:

Mix all of the spices in a bowl.  Rub the spices on all sides of the chicken and make sure that there are no bare spots.  Lay the onions on the bottom of the croc pot.  Place the chicken on the onions and add the broth.  Set the croc pot for 5-6 hours on low.  

This chicken is the BOMB!  We added some roasted brussel sprouts to make a full meal.  

Roasted brussel sprouts

- A bag of brussel sprouts  3/4cup=1C (we get a 2lb bag at Costco)
- 1Tbs of olive oil 9F
- 1/2tsp of Mrs. Dash
- 1/2tsp of dill
- 1/2tsp of pepper

Preparation:

Pre-heat the oven to 350 degrees F.  Mix all of the ingredients in a bowl and be sure to cover all of the sprouts.  Place on a cookie sheet and cook for 20 minutes or until the the sprouts are crispy.

croc pot chicken Spiced, Rubbed, Full of Croc Pot Chicken

The meal pictured has 3oz of chicken, 2C blocks of brussel sprouts, 1C block of strawberries, and 3F blocks of pecans.  Yummmm!!!

Mix and Match Burger Time

Awh yes… The American burger.  What is more American than a hamburger?  Not much: baseball, apple pie…  Eating paleo does not mean that you cannot enjoy this American classic; we just have to be creative.  Here are some staples that you will need when you are making a paleo burger.  Lets break it down to the three macro-nutrients: 

burger prep 300x225 Mix and Match Burger Time

Proteins: 

    – Lean beef, I mean lean.  None of this 80%/20% crap.  80/20     still has 5g of fat in each ounce.  That would be 10 blocks of fat in a 3oz patty!  You need at least 95%/5% ground beef.  Measure 1.5oz per block. 

    – Ground Turkey, 1.5 oz per block means you can make that patty supper sized!!  But watch out for the sodium.  

    – Chicken, chicken burgers can be great with the right toppings.

    – Salmon burgers are making a run at being our favorite protein.  It is tasty and full of healthy Omega 3 fats.  1.5oz per block

Carbs:

  • Yummy salsa, Pace or 505 salsa are some favorites .5c = 1C
  • Onions, raw or sautéed will make your burger tasty.  .5c cooked= 1C, 2/3c=1C raw
  • Mushrooms, you can have a boat load of them sautéed  3c=1C!!
  • Bell peppers: sliced, diced, and sautéed  1 1/4c=1C
  • Pineapples, perfect for that chicken burger!  1/2c=1C
  • Bib lettuce, great as buns for your delicious burger.  Seeing that you need 6cups for 1C, these can be freebies.  
  • Remember that you can mix in jalapenos, spinach, green chilies and other carbs into your burger mix to change things up.  

Fats:

  • Avocados, yummmm.  1Tbs=1F
  • Guacamole, is that paleo?  Here is a handy recipe for some  paleo guac:

     1 Avocado

     Cilantro chopped

     1/2c chopped white onion

     1 minced jalapeno

     juice of one lime

     no salt seasoning to taste

Mix all the ingredients.  1/2Tbs=1F 

Spices

These should all be freebies 

  • chili powder
  • pepper 
  • Mr. Dash
  • cumin
  • red pepper flakes

 

These are just a few examples of how you can be creative.  Send us your favorite recipe with a picture and we will post it.  

burgers 225x300 Mix and Match Burger Time