http://www.sweetcheekshq.com/

Lots of great recipes here too

Some new yummies ~

Candied Caveman Walnuts        

  1 Cup Walnut Halves

1/4 Cup 100% Pure Maple Syrup

Sea Salt to taste

1. Preheat a dry sauté pan over medium heat

2. Add the walnuts, maple syrup, and salt and stir frequently

until the walnuts are toasted the the maple syrup

caramelizes, about 3-5 minutes

3. Remove from the heat and place the walnuts on some

parchment paper to allow them to cool

4. Enjoy and try not to eat them all

Carrot Cake Caveman Cookies

Ingredients:

• 2 Cups Mini Carrots
• 2 Cups Almonds
• 1 Cup Shredded Coconut
• 1 Tsp Nutmeg
• 2 Tsp Vanilla
• 2 Tsp Coconut Oil
• 3 Eggs

Process:

1. Preheat your oven to 350 Degrees F
2. Combine all of your ingredients EXCEPT your eggs in a food processor, pulse it until all the pieces are small but still a little chunky
3. Combine that mixture with the eggs in a large mixing bowl and mix well
4. Using your hands, form the mixture into "patties" and place on a parchment paper lined cookie sheet.  The size of the "patties" are up to you, or you could make the into bars
5. Bake until done, around 35-40 Minutes
6. Enjoy

Banana & Blackberry Muffins

• 3 Eggs
• 3 Tbsp Honey
• 1/4 Tsp Salt
• 1/4 Tsp Vanilla
• 1/4 Tsp Baking Powder
• 1 Banana
• 1/2 Cup Whole Blackberries
• 2 Tbsp Coconut Oil
• 2Tbsp Coconut Milk
• 1/4 Cup Coconut Flour

Process:

1. Preheat oven to 400 Degrees F
2. Mix together your eggs, honey, coconut oil, coconut milk, salt and vanilla
3. Sift together your baking powder and coconut flour and then combine with your wet ingredients
4. Mix your batter well and then fold in your Banana and blackberries and mix well until the blackberries continue to get broken into smaller pieces and are spread well throughout
5. Divide your batter into 11 Muffin tins and bake for 20 minutes
6. Enjoy

Assorted Chocolate Drops

 Tools you may Need:

So here is the picture of my half filled silicone chocolate molds, as you can see I made many different varieties, they are:

• Chocolate Coconut Blueberry
• Chocolate Coconut Almond Butter
• Chocolate Coconut Cranberry
• Chocolate Coconut
• Chocolate Almond
• Chocolate Macadamia Nut
• Chocolate Almond Butter
• Chocolate Almond Butter Blueberry
• Chocolate Strawberry
• Chocolate Pineapple

Ingredients:

• Whatever ingredients you want for a filling 
• 1 Cup Enjoy Life Chocolate Chips or any 72% or higher dark chocolate
 

Process:

1. Melt your chocolate in a pan over low heat or a double broiler (this is the preferred method, it will stop the chocolate from burning)
2. Using your silicone mode and a brush, brush the insides of your mold with chocolate ensuring a even coating throughout the whole thing
3. Place in the refrigerator, this is to give you the outside of your chocolate, once they have solidified in the refrigerator, pull your molds out and fill the cups with the fillings of your choice
4. Melt more chocolate if needed and spoon over your filling ensure you fill them to the top and shake your tray back and forth to make sure there are no air bubbles hiding
5. Place them back in the refrigerator for 30-60 minutes
6. Remove from the refrigerator and push the chocolate treats out of your silicon molds and enjoy, store in an airtight container
7. Enjoy

Almond Coconut Chocolate Drops

 Ingredients:

• 1 Cup Almond Butter
• 1/8 Tsp Salt
• 1/2Cup unsweetened Shredded Coconut 
• 1/8 Tsp Ghee
• 1 Cup Enjoy Life Vegan Chocolate Chips
• 

Process:

1. First melt your ghee in a mixing bowl in the microwave
2. Next add your almond butter to that bowl and mix well and then place back in the microwave for about 60 seconds more to soften it to make it more moldable
3. Mix in the salt and coconut and ensure an even distribution of all ingredients
4. Once mixed, line a baking sheet with wax paper or parchment paper and roll the dough like almond butter into little balls, between 1/2 inch or 1 inch
5. Place on the sheet and put in the refrigerator for at least 20 minutes to let the almond butter set
6. In a sauce pan over low heat or a double broiler, melt your chocolate chips
7. Dip your almond butter balls in the chocolate, you can just dip half or the hole thing and then place back on your parchment paper
8. Once all is dipped and back on your baking sheet, place back in the refrigerator for about an hour so everything solidifies.  Remove and enjoy 

Coconut Griddle Cakes

Ingredients:

• 1 Cup finely ground shredded unsweetened coconut
• 1 Egg
• 1/2 Tsp Honey (Optional)

Process:

1. Mix the egg, honey, and coconut in a bowl until you get a nice batter. If the batter is a little dry just add another egg and mix well
2. Using a frying pan, heat a small amount of coconut oil over medium heat and cook your griddle cakes like you would a regular pancake.  The smaller you made them the easier they are to flip.
3. Serve with a fresh made syrup of your choice or eat just like is.
4. Enjoy

For the Red Raspberry Syrup
Ingredients:

           12 Ounces of frozen red raspberries 

• 1/2 Cup of water
• 1 Tbsp Agave nectar (optional for your sweet tooth)

Steps:

1. Place the whole bag of red raspberries frozen into your food processor or blender and chop them up nicely
2. Combine those with the 1/2 Cup of water in a sauce pan and bring to a boil.  Continue to stir often so the raspberries will not bubble over the pan (it happened to me, ooops)
3. Once you have boiled the raspberries until they are nice and soft after about 10 minutes, turn the heat down to low and get a strainer ready over a bowl 
4. Pour your raspberries and water syrup through the strainer and push all the moisture out of the raspberries with a spoon
5. Pour all the strained water and juice back into your sauce pan and save the chunky raspberries
6. Place your sauce pan back on the stove on a low heat and add in the agave nectar and stir well
7. Continue to let your syrup simmer until you are done cooking your pancakes and ready to serve, or you can cool it off and use it cold

Serve with the coconut cakes and enjoy

Strong is the New Skinny

:http://practicalpaleolithic.com/paleolithic-diet-blog/is-strong-the-new-skinny

https://www.facebook.com/pages/PaleoGoGo/180731461946799

http://www.civilizedcavemancooking.com/2011/04/cuddly-coconut-cakes-with-fresh.html

http://fastpaleo.com/

Can I just suggest these!

http://www.itzyritzy.com/reusable-and-washable-snack-bags/

I've mentioned it before, but my goodness I hate plastic take along bowls. These are SO cool!

Paleo Pork

This is a little bit of work, but MAN, is it tasty!!!!
I will post the recipes for the Ketchup and Mustard below.
Spicy pulled pork recipe

Serves 8-10
Ingredients

Pulled pork ingredients

* 1 pork shoulder or butt roast, about 5-6 lbs;
* 3 tbsp smoked paprika;
* 1 tbsp garlic powder;
* 1 tbsp dry mustard;
* 3 tbsp sea salt;

Spicy sauce ingredients

* Cooked pork butt1 1/2 cups apple cider vinegar;
* 1/2 cup homemade ketchup;
* 1 cup Dijon or homemade mustard;
* 2 garlic cloves, minced;
* 1 tsp cayenne pepper;
* 1 tsp sea salt;
* 1/2 tsp freshly ground black pepper;

Preparation

1. Prepare the dry rub by combining the paprika, garlic powder, dry mustard and sea salt in a bowl.
2. Rub the pork roast all over with the spice rub and place in the refrigerator for the flavors to penetrate the meat for a minimum of 1 hour, but up to overnight. If marinating only for 1 or 2 hours, leave the roast at room temperature to marinate.
3. Preheat your oven to 300 F.
4. Place the marinated pork shoulder or butt in the oven in a baking pan for about 6 hours, until the meat is almost falling apart and is very fork tender.
5. While the pork is cooking, prepare the sauce by combining together the apple cider vinegar, ketchup, mustard, garlic, cayenne pepper, salt and pepper in a small pot or saucepan.
6. Gently bring to a simmer, stirring occasionally, and simmer for about 10 minutes.
7. When the pork roast is ready, remove it from the oven and let it rest for 10 minutes.
8. Pull the meat apart from the roast with two forks and place the meat shreds in a bowl.
9. Combine the spicy sauce with the pulled pork and serve the delicious and tender meat with your favorite side of salad.

Simple ketchup

This is a simple and quick ketchup recipe for the times when you want to prepare the condiment, but are in a rush or don’t have all the ingredients to prepare the more elaborate ketchup recipe presented below. This one is also very easy to prepare. The typical recipe calls for some sugar, but a sugar-free version tastes just as good and a little bit more tangy. This recipe yields 1.5 cups.
Ingredients

* Ketchup1 can (6 ounces) tomato paste;
* 2 tbsp vinegar or lemon juice;
* 1/4 tsp dry mustard;
* 1/3 cup water;
* 1/4 tsp cinnamon;
* 1/4 tsp salt;
* 1 pinch ground cloves;
* 1 pinch ground allspice;
* 1/8 tsp cayenne pepper, optional;

Preparation

1. Simply combine all the ingredients in a bowl and whisk well to combine. Refrigerate overnight to let the flavors develop and enjoy!

Simple mustard

This is a very basic mustard recipe that can be prepared on demand when you feel like having some mustard. It only takes 1 part water to 1 part mustard powder and you’ll get a nice and hot mustard. Let it stand a for bit and the heat will reduce. You can play around with the seasoning and use different herbs and spices to create different versions. Vinegars or lemon juice will also add a pleasant tanginess.
Ingredients

* 1/2 cup mustard powder;
* 1/2 cup water;
* Sea salt to taste;

Preparation

1. Combine the mustard powder and water in a bowl and mix well.
2. Optionally, add a bit of chopped fresh parsley or basil, lemon or lime zest and a tablespoon or two of your favorite vinegar.
3. Let the mustard stand for about 15 minutes before enjoying.

Over 3100 Zone Recipes . Sweet.

http://www.formulazone.com/ViewRecipe.asp?MID=42826

Good source for Zone Recipes

http://www.performancemenu.com/recipes/index.php

Peach & Pecan Scramble

Peach & Pecan Scramble
Scott Hagnas
2009-07-01

This is a very unusual combination, but it is surprisingly delicious. It's almost like dessert at breakfast, and way better for you than stopping by the donut shop!

I've written this recipe as a one person snack or light breakfast; increase the quantities if you like.

Time: 5 minutes

• 1/2 peach, diced
• 2 Tbsp chopped pecans
• 1 tsp olive oil
• 2 eggs
• 1 Tbsp unsweetened applesauce
• 1/8 tsp cinnamon

Heat the olive oil in a small skillet over medium heat. Dice half of a ripe peach, and chop the pecans. Add the peaches and pecans to the skillet, stir fry for 2-3 minutes, or until the peaches soften a bit.

Meanwhile, crack the eggs into a bowl, add the applesauce and cinnamon, and beat well. Add to the skillet, mixing often. When the eggs have set, serve and enjoy.

Zone info: one serving at <1 carb block, 2 protein blocks, 12.5 fat blocks (6g carb, 14g prot, 22.5g fat)

Paleo Pancakes

Quick Paleo Pankcakes
Scott Hagnas
2007-08-01

The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor.

Time: 10 minutes

• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.

Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks

Another great take on Paleo Granola

Organic and Thrifty Paleo Granola

Makes 1 quart

1 cup of crispy nuts (can have used almonds, walnuts, and a combination of both) 
1 cup of raisins (or other dried fruit, cut into small pieces, such as dates or cherries)
1 cup of sunflower seeds (preferably sprouted and dehydrated)
1 cup of unsulphered, unsweetened, shredded coconut (found in bulk at most Natural Foods Stores)

1. Chop nuts into bit-sized pieces using a food processor or simply place in a bag and pound with meat hammer.

2. Mix nuts with all other ingredients. Store in a one-quart mason jar.

Serve with diluted coconut milk or raw milk, top with sliced bananas or strawberries if desired!

Some suggested combinations:

“Raisin Bran”: Use simply 2 cups of almonds, 2 cups of raisins, omit other ingredients.

“Blueberry Morning”: Use dehydrated blueberries in place of raisins and use a combo of crispy macadamia nuts and crispy walnuts with the other ingredients.

“Praline Pecan”: Use crispy pecans for the nuts, and chopped dates for the fruit. Use coconut and sunflower seeds as well.

“Cookie Crunch”: Use my recipe for grain-free “oatmeal” cookies. Crush cookies, add carob chips or cacao nibs.

Thrifty Notes:

• I know, I know, good nuts aren’t cheap. I reccommend Costco, Trader Joe’s, or a buying club like Azure Standard for the best deals on a variety of nuts. Foraging and looking for local suppliers is a great idea too!
• For a thrifty almond, Trader Joe’s sells “Sweet Apricot Kernals” for $1.99. This is a really great deal and although they are already roasted, you can rest assured that some of the phytates are neutralized in the roasting process.
• Speaking of bulk-buying, I purchase all the essentials for this recipe in bulk for a much cheaper price!

(Some great recipes from http://paleoblocks.blogspot.com)

Zoned Chocolate Cherry Muffins

Prep: 20 min. Yield: 4 (4-block) servings
Cooking: 20-24 min.

(Block Size ) Ingredients

Dry Ingredients
(8 carbohydrate) 1 1/3 cups oat flour
(12 protein) Four 1-oz scoops chocolate whey protein
2 1/4 t pumpkin or apple pie spice
1 T nonaluminum baking powder
1 T grated orange rind (optional)

Wet Ingredients

(4 protein) 4 whole eggs or 8 egg whites
(16 fat) 5 1/3 t unrefined canola oil
(4 carbohydrate) 8 t granulated fructose or syrup or agave nectar
(2 carbohydrate) 2/3 cup unsweetened applesauce or apple juice
(2 carbohydrate) 1 cup pitted sweet red cherries, coarsely chopped


Instructions:
1. Preheat oven to 350. Spray a 12- muffin tin with nonstick cooking spray and set aside. (baking cups won't work)
2. Sift the dry ingredients into a 1 1/2 quart mixing bowl. Stir and set aside.
3. Combine the wed ingredients in a blender. Cover and blend until smooth, stopping to scrape down the sides.
4. Spoon the batter equally into the muffin cups.
5. Bake until firm to the touch and golden on top and around the edges, and a toothpick inserted into the center comes out clean. Bake 20-24 minutes. Be sure to run a knife around the edges to release the muffins.
* Snack size muffins - Divide the batter among 16 muffin cups, filling the remaining empty tins with water to prevent warping. Bake 12-15 minutes. Each muffin will contain 1 protein, 1 carb and 1 fat. Perfect for snacks!

This is a possibility!!

http://www.warriordash.com/register2011_tennessee.php

The Paleo Lunch Conundrum

I am a full time working mom. This means that I struggle on a daily basis to make the right choices for my lifestyle....for the simple fact of time. It takes a lot of time to prepare healthy and satisfying lunches, so the quick trip to McDonald's seems justifiable and logical.....until the scale tells you the truth about just how logical that choice was! Lunch (for me anyway) is the hardest meal to stick to. I am away from home, so that means that I have to prepare something healthy for myself. That isn't always easy.I hate hauling dishes back and forth to work. I always manage to get them out of the fridge for work, but always manage to leave them IN the fridge at work. Days later I am hauling 20 nasty, half empty bowls home. Here are some suggestions that have worked well for me.

1. Put it on a stick
Personally I prefer this option because it takes up minimal space, doesn’t require any cutlery and there’s nothing you have to take home again. The idea is simple, you create a cold shish kabob with chicken, some leftover beef or spicy sausage. Add some paprika, fresh ground pepper, cherry tomatoes or anything else you like and then spice it up a bit. Wrap in alimunium foil and you’re good to go.



2. Brown bagging it
This is the easiest and fastest to prepare, but you might need a knife or fork. Just take a paper bag and throw in a bell pepper, a mini cucumber, an apple or a kohlrabi. Anything that doesn’t drip liquids. Then pick your protein. Easy options are hard boiled eggs or canned tuna/salmon. But you could also throw in some leftover chicken as long as you wrap it in foil. And don’t forget nuts!


3. Tupperware galore
As I mentioned above, my biggest problem with tupperware is that it’s not disposable. I suppose it’s good for the environment and all, but I really hate taking dirty dishes back home. It does give you a lot of tasty options. A good salad is always nice, leftovers from last night’s dinner works great too. If you’ve got one of those containers with separate spaces you can even have a tapas like meal.
This is a great option when you have enough space in your bags. I carry a brief case, purse and often times, my gym bag. Last thing I want it to haul something else twice...especially when it is probably stinky because I have left it at work for a week.

4. Eating out
I try not to do this too much, because the budget is tight. But if you can afford it there are several good options. Take Subway for example, it’s not ideal but their salad is pretty good with some extra chicken and olive oil.
If you’re not too shy you can always ask for a lean burger or chicken sandwich without the bun. There is always something on the menu that will fit into your paleo diet. Remember, Paleo is the anti-vegan. When I eat out, I stick to Q'doba, Moe's or this amazing Thai restaurant across the street (they have the most amazing cashew pot-stickers). I find that these restaurants offer fresh and healthy options packed with plenty of protein....without having to rely on dairy.





.

I am that man...

This is an excerpt from Day 2 of the 21 Day Challenge....
'

Day 2: Overweight physically and underweight spiritually

Thought for the Day: God made us capable of craving so we’d have an unquenchable desire for more of Him, and Him alone. Nothing changes until we make the choice to redirect our misguided cravings to the only One capable of satisfying them.

My journey to healthy eating didn’t gain traction by counting calories or obeying rules of the food pyramid. The process began in earnest when I admitted that, yes, I was overweight physically. But, more importantly, I was underweight spiritually. I was spiritually malnourished. Tying these two issues together is what opened my eyes to see God in a whole new way.

I’m reminded of the story in the Bible where a rich young man comes to see Jesus. The young man explains that he is following all the religious rules, but still feels something is missing from his pursuit of God. He asks, “What do I still lack?” Jesus answers, “If you want to be perfect [whole], go, sell your possessions and give to the poor, and you will have treasure in heaven. Then come, follow me” (Matthew 19:20 – 21 NIV).

The rich young man then goes away sad because he won’t give up the one thing that consumes him. He is so full with his riches he can’t see how undernourished his soul is. It’s at this point in the biblical story that most of us start to look at all the rich people we know and think, “Well, I sure hope they get this message. Good thing I’m not rich. Good thing Jesus doesn’t ask me to sacrifice in this way.” Or does He?

Jesus meant His comment for any of us who wallow in whatever abundance we have. I imagine Jesus looked straight into this young man’s soul and said, “I want you to give up the one thing that you crave more than Me.”

For me, I was like the rich young man when it came to eating. I refused healthier breakfast options, such as egg whites and fruit, while filling myself with candy-sprinkled doughnuts. I choose soda instead of water, chips instead of carrot sticks. Even when my sugar high crashed and I complained of splitting headaches, sluggishness, and unwanted extra weight, I steadfastly refused to even consider giving up my daily brownie.

God made us capable of craving so that we’d have an unquenchable desire for more of Him, and Him alone. Nothing changes until we make the choice to redirect our misguided cravings to the only One capable of satisfying them.

Paul wrote to Christians, “I keep asking that the God of our Lord Jesus Christ, the glorious Father, may give you the Spirit of wisdom and revelation, so that you may know him better” (Ephesians 1:17 NIV).

I don’t know about you, but to me this one benefit of knowing God better is worth all the effort and sacrifice that a healthy eating journey requires. It’s easy to feel that our struggle with food is such an unfair deal. But I encourage you to see the process today as a path that offers both physical and spiritual benefits.'

I realized over the weekend that I am that rich man. I can tell people how to lose weight, I know how to do it myself.. but my selfish sinful nature won't give up the very thing I know God is asking me to give up. It's an interesting realization, really.

The plain, honest truth that I just don't want to give up the sugar. And I mean temper tantrum don't want to... fall on the floor, pitch a fit and cry until I get my way kind of tantrum. That is not at all an exaggeration for the war that raged in me this weekend. I lost. Totally lost. But realized that deep in my heart I'm afraid to give up the control of what I eat.

So this food battle is so much more than being just about the food. It's not at all about the inches I would like to lose, or the blotchy skin I would like to clear up.. or the back fat that showed up 3 years ago and won't leave. This is about me being willing to give up control and desiring to trust that God really can be enough to fill my soul. Cause' that's really what it's about, isn't it? There's a hole I'm trying to fill that can only be filled by him. But I keep trying to stuff it with food, and the only thing that's overflowing is my waistline!

So I am starting over. I have yet to even make it 3 days in my 21 day challenge. But the only way I'm going to have success is if I acknowledge my failures and admit my weaknesses, learn from them and try again. I've had a lifetime of eating to cover up my pain. I can't expect to change that in a weekend.

I hope you all had a more successful weekend than me :)

Bethany

Almond Chicken

Yet another yummy recipe from Paleo-Jenny

Almond Crusted Chicken:

• 1 cup almonds
• 1 1/2 teaspoons Spanish paprika
• 2 eggs
• Salt and black pepper
• 4 boneless, skinless chicken breasts (about 6 ounces each)
• 4 tablespoons extra-virgin olive oil

Directions*
Finely chop the almonds in a mini-chopper or food processor. Transfer the nuts to a shallow dish and stir in the paprika. Lightly whisk the egg whites in another shallow dish. Pat the chicken dry and season both sides with salt and pepper. Dip each piece of chicken into the egg, letting the excess fall back into the dish. Then press both sides of the chicken into the nuts to coat. Place on a baking sheet, cover, and refrigerate for at least 20 minutes to set the crust.

Preheat the oven to 350 degrees F. Place rack on a baking sheet.

Heat a medium nonstick skillet over medium-low heat and add 1 tablespoon of the oil and the butter. Place the chicken smooth-side down in the pan and then raise the heat to medium-high. Cook turning once, until the nuts set and turn golden brown, about 3 to 4 minutes per side. Transfer meat to the prepared pan and bake until an instant-read thermometer inserted into the sides of the chicken registers 160 degrees F, about 20 minutes.

Paleo Granola

I found this on http://jennykaye.blogspot.com/
She has a great blog with lots of recipes and when and what she's eating/doing in her workout.

I made Paleo-Granola yesterday and it was even better than the last time I made it. Yum! Thanks to Sarah Murray at Crossfit Invictus. Here's the scoop:

• 5 cups nuts and seeds (I used slivered almonds, pumpkin seeds, sunflower seeds, pecans*, and walnuts*; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
• 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
• 1/3 cup Paleo-friendly oil (I used coconut oil and highly recommend it)
• 2 tsp vanilla
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1 cup raisins
• 1 cup shredded unsweetened coconut
  

*I chopped most of my walnuts and pecans pretty fine this time and I think it caused the honey mixture to stick the fine nuts together a little & when it baked it became a little crunchy. Mmm-mmm.

Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!

And if you're having a hard time finding any ingredients, I recommend a trip to the organic or health food section of your neighborhood Kroger or Publix; and if you can't find it there, make a run to Whole Foods or Trader Joe's.

Food & Crack. Same thing.

Excellent article on food as a drug.

http://library.crossfit.com/premium/pdf/38_05_off_the_crack.pdf?e=1297738754&h=7e9b28f3c42e090f8188ee680fa5bd20

Meatloaf and Mashed cheesy "Potatoes"

I miss meatloaf. I hated it as a kid, and felt like I was forced to eat it all the time. Now, all I want is a big meal of meatloaf and mashed potatoes.Oh the Irony! Although I do give in once in a blue moon and make my grandma's recipe, it is not the best thing in the world for my paleo/zone lifestyle. I have found though, that this recipe is the next best thing. This recipe eliminates the use of breadcrumbs and quick oats by adding cabbage to hold the loaf together. Sound strange? Yes. Tasty? Heck yes!

2 pounds extra lean ground beef (96/4 if you can spend the extra $$$)
1 medium onion, chopped
1 can diced tomatoes, drained (or one large, fresh tomato)
1 tbs. garlic
1 green pepper, chopped
2 cups cabbage, chopped
non stick olive oil spray
1 head cauliflower
2 cans tomato sauce (I use no salt added)
Garlic powder
sea salt
pepper
1 egg
Preheat oven to 375*
For the meatloaf
spray large skillet with non-stick olive oil spray. Add onions and cabbage and sautee until softened, NOT FULLY COOKED. Remove from heat and set aside. In a large
bowl, combine ground beef, diced tomatoes, green pepper, sauteed cabbage and onions, garlic and egg. Add 1/2 cup tomato sauce and mix. Add sea salt and pepper to taste. Form into a loaf and place in pan.
For the sauce, add garlic powder, sea salt and pepper to the rest of the canned tomato sauce and pour over formed loaf.
Cover loaf pan with foil and place in preheated oven and bake for 45 minutes. Uncover and bake and additional 15 minutes.

For the "cheesy" Potatoes
cook cauliflower until soft. Add 1oz reduced fat cheese to cooked cauliflower and mash with hand mixer or potato masher until smooth. Sea salt and pepper to taste.

Paleo BBQ Sauce.

First thing I missed since cutting excess sugar out of my life was BBQ sauce. Here is a fabulous no sugar added recipe.

Ingredients:
- 1 6oz can tomato paste (preferable organic)
- 1 to 1.5 cups of beef stock (I made my own but if you buy, you want it without salt)
- 3 Cloves Garlic
- .5 of an onion
- 2 tablespoons dijon mustard
- 2 tablespoons apple cider vinegar
- 1 tablespoon Extra Virgin Olive Oil (EVOO)
- 1 teaspoon sea salt
- 2 tablespoons chili powder

Directions:
1. Dice your onions and garlic as fine as possible. You want your BBQ sauce a little chunky but the more fine you dice these, the better the flavor will spread through the entire sauce.
2. Combine all ingredients in a sauce pan. Whether you use 1 cup or 1.5 cups of beef stock will depend on how thick you want your sauce.
3. Bring sauce to heat on stove with a low setting.
4. Cover and simmer. Stir frequently and taste regularly. The longer you simmer, the more consistent your flavor will be. I simmered for 20-30 minutes.
5. Enjoy!

Extra can be stored in refrigerator.

I cooked a shoulder roast in the crock pot overnight, then in the morning I pulled the beef and added 2 1/4 cups of this (for about a 2 pound roast) and had Paleo Pulled Beef! Super AWESOME!

Blueberry Oat Muffins

Once you get it though your head and realize that these are not made by Hostess, you will be hooked! I eat one of these after a workout for my snack. Tasty!

Line 16 muffin tins with paper liners.

Dry Ingredients
8 Carb--1 1/3 cup oat flour ( If you cant find it, grind up old fashioned oats in the blender, or use baby oatmeal cereal)
12 protein-- 4 1 ounce scoops vanilla whey protein
2 1/4 teaspoons pumpkin pie or apple pie seasoning
1 tablespoon non-aluminum baking powder
1 tablespoon grated orange rind (optional)

Wet Ingredients
4 protein--4 whole eggs or 8 egg whites
16 fat-- 5 1/2 teaspoons unrefined canola oil
4 carb--8 teaspoons fructose
2 carb--2/3 unsweetened apple sauce
2 carb--1 cup fresh or 1 1/3 frozen blueberries

Preheat oven to 350*
Sift the dry ingredients and put in mixing bowl. Stir and set aside.
Mix all wet ingredients (except blueberries) with a wire whisk, making sure to scrape the sides of the bowl.
Do not over mix, muffins will be tough.
Gently fold in blueberries.
Spoon mixture into muffin cups
Bake at 350* for 20-24 minutes. Cool to room temperature and refrigerate. Use within one week, or freeze.

Sockarooni Burgers!

1 pound of lean (at least 85/15) ground beef
1 jar Newman's Own Sockarooni sauce
1 head cauliflower
3 ozs. Sargento 2% Reduced Fat Italian Blend Cheese
1 orange

Preheat oven to 400*
Divide the beef into 6oz patties, you should yield about 6 patties. Place patties in 8.5x11 pan. Top each burger with 3 Tbs. Sockarooni sauce and 1/2 ounce of cheese. Bake in preheated oven for 25 minutes or until meat is cooked to your taste. Serve with steamed cauliflower.

*3/4 cup of cauliflower, 1 burger and an orange is a solid 3 block meal. It's no spaghetti and meatballs, but think of the carbs you are saving!!*

The Best of Both Worlds

World-Class Fitness in 100 Words:

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.

■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.

■ Regularly learn and play new sports.

Fitness Article

Great article from the CrossFit Journal on overall Fitness ~
http://library.crossfit.com/free/pdf/CFJ-trial.pdf

Bethany

Tried and True Turkey Gumbo

Here's a really...I mean REALLY good recipe for a "One Pot Meal." I made this for dinner last night and it was FABULOUS! It makes 2 -4 block servings. Perfect for a snowy day!

Prep: 5 Minutes
Cooking: 15 minutes.
Yield: 2 (4 block) servings

1 carb= 10 Ounces mixed frozen peppers
1 carb= 1.5 cups chopped onions
1 tablespoon jarred garlic
1 tablespoon chili powder
1 tablespoon cumin powder ( I left this out because I didn't have enough)
Kosher salt and pepper to taste

6 protein/6.5fat= 10 ounces of turkey Kielbasa cut into thin pieces

2 protein/3carb/1.5fat/= 1 can Campbell's Light Soup (Southwest Vegetable)

3 carb = 3/4 cup canned black beans, drained

Spray a non-stick skillet with olive oil cooking spray, or use 1/2 tablespoon olive oil and coat the non-stick skillet. Over high heat, sauté the peppers, onions, chili powder, cumin, salt and pepper for 2 minutes. Add kielbasa and sauté for another 2 minutes. Add the soup and black beans and bring to a simmer. Cook for 10 minutes covered.

Enjoy!
Diane

"Zoning" Made Easy

Here is one of the best, most concise "Zone" explanations I have found. This was originally published in CrossFit Journal. This explains "The Zone" in layman's terms and It makes the concept of blocking easier to understand.

http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl

You may have to copy and paste the link into your browser. After the page loads, click on the "download PDF" link on the right side of the page. Print this out. It's a keeper!

More to come!

Diane