Showing posts with label Paleo Recipe. Show all posts

Guilt Free

Posted on Monday, May 13, 2013

I have officially survived my first week of Primal Blueprint! I feel comfortable stating that I am completely detoxed of all things sugary and processed. Long story short it was MISERABLE! I really miss Coke Zero, Taco Bell and Peanut Butter... Maybe after the 6 weeks I'll transition to a more 80/20 diet but for now I'm 100% on board, I trust my trainer and he says this will be well worth the extra efforts.

Wednesday I was bummed that my usual PB & Banana Flat Bagel are now forbidden so I decided to pull out one of my favorite kitchen gadgets and got creative... Magic Bullet Time!
I had no idea how much I would LOVE SMOOTHIES. I honestly don't think I will ever eat a bagel before leaving on a long workout again. By the way these are just as EASY to make for grown-ups and lil peeps alike!

I'm reading Scott Jureks new book and he is an advocate of the whole organic foods movement. Once you've had "real" organic meats, fruits and veggies you can taste the delish difference and will probably never buy anything else. Luckily, I have easy access to an array of organic locally grown foods so I decided instead of buying cheaper pre-made smoothies from the freezer section, I would make my own. All you need are some Ziploc sandwich bags and 1 freezer bag (to make it extra air tight).

This is my FAV I call it...

Berry Delicious

1 Kale Leaf- without the stem
1 Hand full of Baby Spinach
2 Baby Carrots (chopped)
1/4c Canteloupe
2 Strawberries
1/4c seasonal berries (I mix blue & berries)
1/2c Coconut Water
3 TBS of Almond Milk (any flavor) or Whole Dairy Milk

I combined the fruit ingredients in several sandwich bags and put them in the freezer for easy access and back-ups. They should be good for about 2 weeks. My lil peeps have started making them before they go to swim practice.

Place the fruit, coconut water and milk in your blender. I used my magic bullet because the container you use to make the smoothie is also a cup and makes clean up non-existent. Blend until smooth and DRINK!

Green Lantern

1/2c Cup Baby Spinach
3 Baby Carrots
1 banana
1/3c Canteloupe
1 Kale Leaf- without the stem
1c Coconut Water

Same as above you can pre-make them and store in the freezer or blend them fresh, either way they are DELISH!

With 16 weeks til Louisville I decided that Kansas 70.3 doesn't really fit into the training plan so I'll pick up another half a little further out. Speaking of the lovely Ironman organization...

http://triathlete-europe.competitor.com/2013/05/10/andrew-messick-talks-ironman-swim-changes

For the record TT starts are RIDICULOUS!
Transition Areas will close earlier
Start Times will be delayed for 60-90 minutes
Sighting will cause slower times
No Drafting
Stricter temperature guidelines leading to swim cancellations don't sound fun either.
I could go on and on... and I don't really think it's all about safety. I think it's numbers game allowing more entries increase profits and crowds the course... blah blah jumping off my soap box and into the Gulf, day to of glassy emerald waters.

Bring it Monday, I got BEETZ...

Posted on Monday, March 11, 2013

I had such a great weekend with friends and family. The decision to make Sundays a "rest" day was the best idea EVER! After I worked out with my favorite Ironkid Saturday we went down to the Destin Harborwalk to enjoy the 8th annual Chili Cookoff and Relay for Life benefit. I have to admit not everything was Paleo friendly, I might be in need of a little detox. For the record: I was completely unsuccessful in consuming that giant beer. Without that pesky bedtime looming I stayed out way past my beddie and spent some QT with my bestie "Thelma". Sunday was great lazy morning, followed by a yummy brunch. We even got a lovely kitten from the local feline rescue (name to be determined)

I like "ryder", but that was quickly over ruled by the heads of household lil peeps 1 & 2.

Now I realize that making Sunday a rest day means I will have some EARLY am rides alone. Friday is a 4 hour ride/75 min run, so I'm out the door by 4am or I ride immediately after work, I guess Mother Nature will have a big part in how that plays out. However, I think it will worth the wicked wake-ups for a day of FUN with my favorite people. Sunday is also my prep day in 90 minutes I managed to pre-make 8-lil-peep brekky's, crock pot carribean pork, chicken curry w/ cauli rice, Sirloin w/ Marinated roasted veggies, bento's and chicken & roasted beet salads for lunch and 6 loads of laundry (not in 90 minutes)!

There are no words for how much I LOVE Beets. Raw beets were almost impossible to find in Okinawa so I feel like I have to make up for six years of not eating them. Fresh Market had BOGO Chicken breasts and they are massive so one went into the freezer and the other became lunch for the week. Super easy lunch eats

Chicken & Roasted Beet salad

1 chicken breast

1 raw beet

1 lime-juiced

assorted raw veggies ie cucumbers, carrots, bell pepper, red onion... get creative and add your favs.

4-6 cups baby spinach

*4 slices of bacon cooked

*1/2 cup Feta

*optional

First I seasoned seasoned the chicken with pepper and lime juice. Baked it in the oven at 425 for 13 min each side, flipping half through so I would get the grill texture on both side. I love my oven grilling pan, just makes life simple. You can get one here https://www.google.com/shopping/product/10194606286974947720?q=grilling%20pan&hl=en&sqi=2&bav=on.2,or.r_cp.r_qf.&bvm=bv.43287494,d.b2U&biw=1295&bih=630&sa=X&ei=Hfg9UcSoJ8y8qAGxzYGYDw&ved=0CIABEPMCMAA

While the chicken was baking I peeled and chopped up the beets, lightly salted and placed them in the oven with the chicken about 20 min or until tender. I also had some left over brussel sprouts so I cut them in half and steamed them. While the chicken,sprouts and beets cooled, I chopped up up the cucumber, red onion,carrots, bell pepper and bacon. I put 1-11/4 cup of baby spinach in each container and topped with veggies. Once cooled I chopped up the chicken and beets placed them on with the sprouts on top of the spinach and sprinkled on the bacon FETA (oh, it's an affair I have with Feta).

I want to Scream and Shout and eat my Brussel Sprouts.

Posted on Friday, March 8, 2013

Who had a fantastic TGIF ride this morning? That's right, ME! It was cold but I just couldn't do another trainer ride. 75 minutes down Scenic 98 was worth the chill and blustering headwinds. I really need to start using my GPS again so I have accurate feedback. However, I'm confident I did good work, my hamstrings are burnin. After swim this afternoon I might need to visit Chaz at +Yogamazing on Itunes for some hammy stretching goodness.
Ride:
10 minute warm-up (I never really got warm)
6 X's-
2 minutes sprint @ threshold
3 minute Recovery
5 minute Tempo
5 minutes Recovery DONE! Piece of Cake.

Strolling through the local open air market my eye caught these fetching beauties. I should have done a palm shot they are ginormous. This idea came from Inventive Goddess of +Nom Nom Paleo... Mine has a balsamic twist . My biggest issue with these tasty treats is that it takes twice as long to make them as it does to eat them, especially when I'm forced to share with two lil peeps who love them as much as I do.

All you need is a bushel of brussel sprouts 2-3 cups, EVOO or GHEE (I have used PAM cooking spray in the past).
Pre-heat your oven to 375
Rinse and cut off the stems. Then peel off leaves. Mix 2 tbs. of EVOO or choice substitute with 3tsp of balsamic vinegar. Toss the leaves with oil and vinegar, spread evenly on a cooking sheet, sprinkle sea salt and pop in the oven for 10-12 minutes and enjoy.
These last approximately 12 seconds in my house so I really have no idea how or if they can be stored.

Paleo Lasagna and a Glimmer of Hope.

Posted on Thursday, March 7, 2013

It never fails... Every time I'm ready to toss myself into the eviscerating fires of failure a little glimmer of perpetual hope starts the ball rolling again. I'm a creature of habit, it is actually a necessity and the only way I can function and get 50% of the things I want to done, DONE. Lil' Bit has been sick, worst sick of his life... and that has been a HUGE disruption to my hopes of getting back into a routine. The worst is calling into work. I HATE it. I work for AWESOME people and it's totally legit, but it still makes me feel like a dead beat. So this morning while sitting in urgent care which was silly to waste 2 hours when I know it's a virus and there's nothing that can be done, I need the Doc excuse for school... Anyway I was chimping away and I saw the Hyvee Ironman Series will be holding a race in New Orleans 70.3 the Saturday before the 70.3. There it was that little glimmer that got me all fired up again. SCORE!!! We get to train together and instead of dragging them to watch Mom (boring) they get to play too, too non-believers it's crazy talk, triathlon changed my life. I LOVE IT! Now I feel obligated to sign up for Kansas 70.3 because there's an Ironkids race there, I'm going to let that marinate... Driving dirty Ruby all the way to Kansas can't be an impulsive decesion, that's an endurance commitment of it's own.

Yesterday I did a little pre-planning and today I'm reaping the beni's.
I made Paleo Lasagna, Beef & Parsnip Soup (shhh lil peeps think they are taters)
3 mixed green salads. I even had enough veggies to dice up for Fritatta Bacon Cups. Hopped on the trainer for an hour then hit the dreadmill for 30 @ 7.5/8.7 for 30 and the pick J from practice. Placed the lasagna in the oven on 350 about 45 minutes-ish, got home turned up the heat to 425 for 10 minutes took the foil off for another 5 and dinner is served.

This was inspired by the beautiful Heirloom Tomatoes they had at Fresh Market. DIVINE!

1lbs Ground Bison, Sirloin, or extra lean Beef
1 lbs Italian Sausage, pork
2 tbs Ghee, EVOO, bacon fat or Pam Spray
1 White Onion diced
Garlic... If you love it go for it! If you don't
2 Cloves pressed
1 Eggplant
2 Zucchini I had way too much with 3
Fresh Basil or Baby Spinach
1 Bell Pepper
1 cup Greek Yogurt
2 diced tomatoes
16 oz Marinara Sauce I made my own with those divine Heirloom Tomatoes, recipe coming soon. You can use store bought but there are lot's of easy recipes online

Wash your veggies, dice onion and press garlic. Place Ghee, EVOO, bacon fat or Pam Spray in large skillet, sautee onion and garlic until transparent, place in a bowl. Next brown the meat and drain all the excess fat. While the meat is browning slice your zucchini and eggplant into rectangles just like lasagna noodles. I would recommend a mandolin, but I don't have one so I cut mine by hand. Once the meat is drained place back in skillet, mix onion and garlic into the meat mixture and cook for 2 minutes stirring for even incorporation. Chop your basil or baby spinach, stir into greek yogurt. Grab a 10x13 baking pan and alternate eggplant & zuchini lining the bottom of the pan, spread some of the yogurt mixture over the squash, sprinkle meat, diced tomatoes, and sauce, basil or baby spinach then repeat for two or three layers.
I wish I had 2 smaller pans, this is very freezer friendly (4-6) weeks and is good for 2 days in the fridge. This recipe makes enough for two-meals for me and the lil' peeps. Oh well, I will be invoking LEFTOVERS for lunches. Gotta love lunch bots!

Laters,
A.

A little comfort with Paleo Beef Stew

Posted on Wednesday, March 6, 2013

First I want to say I've had two blissful days of training. I hope I didn't just jinx myself. I'm a little sore but that's the price you pay for being a slacker. I found this pic today and it made me laugh at loud... the second I saw it, I thought "he started it". I sure do miss him.

Me & Dad-1984

It's been chilly around here the last few weeks so I decided why not put a Paleo spin on a childhood comfort food like Beef Stew. Now my grandmother or mothers recipes those included butter, flour, white potatoes, milk... and a pressure cooker. Remember the old school pressure cookers with the scary whistle thing on the top. Well mine doesn't involve potential injury and the not so healthy ingredients.

All you need is
1-1/1/2 Stew Meat I used organic grass feed Sirloin. BOGO @ +Fresh Market.
Garlic as much as little as you like pressed.
1 White Onion
2 Med. Parsnips
2 Med. Sweet Potatoes
3 Med Carrots or 2 cups of Baby Carrots
3 Stalks Celery
16 oz of beef broth
*Optional 2 tbs of coconut aminos

Clean and peel parsnips, carrots, celery and potatoes. Chop into medium chunks. Press Garlic and toss every thing into your handy Crocky. Cut meat into 2 in squares add to veggies give a stir.

Season with

2 bay leaves

1/2 tsp teaspoon black pepper
1/2 tsp teaspoon paprika
1/4 tsp ground allspice or ground cloves

Pour in the broth, stir everything together. Be sure to add enough water so every thing is submerged. Set desired time on Crock and DONE!!! Takes about 10 minutes prep time. I made this on Sunday kept it in the fridge and it was delicious on Tuesday.

Paleo Pesto Chicken

Posted on Friday, March 1, 2013

I bought a Pampered Chef Deep Covered Baker a few years ago. Once I started eating Paleo it became an obsolete gadget in my repertoire. After unpacking and staring at in the cupboard for a few weeks I was on the verge of deeming it clutter. I have a very strict clutter-free policy. Before making any rash decisions I decided to flip through the book and saw Pesto. That little Baker had me at Pesto. The Fresh Market had a BOGO sale on Organic Chicken Cutlets (yes I'm a FM addict). The recipe called for butter, flour, milk and fettuccine. Not so Paleo friendly.

Fettuccine was easy, Zoodles. Zoodles are simply Julienne Peeled zuchini. The only gadget you need is a Julienne peeler or a mandoline. After you peel your zoodles toss them in a collander throw in some salt and let sit for 15-20, this help remove excess water. BTW I've skipped this step many times and still found them to be yummy, a little soggy, yet yummy. You can either saute them for 3-4 minutes or nuke for 2:30.

Now the chicken- instead of butter I used Ghee, I think coconut oil would work and it's easier to obtain. Instead of cow's mile I used coconut milk. Almond Flour is always a great thickening sub for white flour.

2 Tbs. of Ghee or Coconut oil
2 Tbs. of Almond Flour
1 Cup Cocnut Milk
2 Garlic cloves
4 boneless skinless chicken breasts or you can use chicken thighs.
1 TBS of any Lemon Herb seasoning you have in the pantry
4-5 cherry tomato diced

Combine the Ghee, Almond Flour and Lemon Seasoning in a microwave safe dish and mix until smooth. Press your garlic, toss it in and stir. Place in the microwave for 3:30-4 minutes or until the sauce thickens. I recommend stirring every minute or so. Place chicken in the Baker pour the sauce over the chicken and microwave on high for 14 minutes. remove and let stand for 8-10 minutes.

While you are letting your chicken cool, here is a quick and easy Pesto.

2 cups fresh basil.
1/2 of Cocnut or Olive Oil
1/4 cup Pine Nuts (Cashew, Almond and Walnuts will work too)
5 Cloves of garlic or 3 if you aren't a garlic lover.

I used the handy dandy Magic Bullet. You can also used a Blender, Food Processor, Vita Mix, or what ever other doohickey use have laying about the kitchen. I still think the Bullet is one of the best things I've ever bought, quick, easy, dishwasher safe. Target even gave me a gift card for buying it!

Plate your Zoodles and Chicken cover with Pesto, sprinkle tomatoes and dinner is Served. Total time about 30-40 minutes.

It has begun...AGAIN!

Posted on Thursday, February 28, 2013

New City, New Job, New Place, New Blog? Why the heck not!
My last blog was a menagerie of daily ramblings and I think it's time for a little cohesion. Lately, I've gotten lots of questions about my Paleo lifestyle, which is mostly because of my annoying foodie posts on Facebook... Guilty as charged, I am the "look what I made for dinner" poster.
Why do I feel propelled to constantly inundate people with Paleo, Fitness and TRIATHLON? Because they changed my life.

This was me in 2008,

And this is me now.

So why Paleo, and the silly cheesy ab pic?

I tried everything, EVERYTHING that would help me get lean.
Proving that with a good diet and workout routine anybody can achieve any level of health they desire.

Everybody has different goals. I want to get lean because I will traverse 70.3 miles in New Orleans and 140.6 miles in both the Louisville and Florida Ironman race this year. The lighter, the faster, the easier. I also suffer from "ballet knee". I danced for many years and my turning knee is quite fickle and let's me do a lot more, a lot faster when I'm at a lighter weight.

It's also a common misconception that healthy home cooking is expensive and time consuming while it does take some planning it's sometimes quicker than schlepping through the drive thru. Oh, and it's FUN! I'm all about the FUN!

So here's what I made for dinner

I wasn't planning on starting a blog again so please forgive the imagery.

I really need a Fresh Market intervention, I can't help myself. Tuesday they had a BOGO on pork tenderloins, $36.00 for $18.00 NO BRAINER!

Shopping list
1-Pork Tenderloin
1-Medium Yellow Onion
3-Cloves of Garlic (I used 6)
1-Tbs Cinnamon
2-Apples
2-TBS of Cocnut oil or EVOO- side note Coconut Oil is AMAZING!
Honey a little or a lot.

Pour the oil in the Crocky, chop up the onioc, press the garlic, and slice the apples. Set half of the apple slices to the side. Throw the rest in the bottom of the Crocky. Cut slices into the pork loin and place apple wedges inside. Becareful you don't cut all the way through, if you do don't panic the Crocky is very forgiving. Once you have all the apple slices placed, drizzle honey over the top. I don't measure it's messy and one more thing to wash, keep it simple. Put the lid on the crockpot on and go about life.

When you return grab some of the naughty bits from the bottom, the baked apples, onions and garlic, make a delicious gravy. I used my new gadget the magic bullet, it took 30 seconds to blend and throw into the dishwasher.

That's it! 15 minutes, simple whole ingredients.

I should mention, those aren't mashed potatoes on the side. That's Cauli-Mash and they were yummy.

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