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.
Saturday, January 29, 2011
Wednesday, January 26, 2011
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!
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!
Thursday, January 20, 2011
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.
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!!*
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!!*
Monday, January 17, 2011
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.
■ 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
http://library.crossfit.com/free/pdf/CFJ-trial.pdf
Bethany
Tuesday, January 11, 2011
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
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
Monday, January 10, 2011
"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
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
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