Week 7 2015

Meal 1 Veggie Beef Soup                                                    

1lb ground beef   

2 carrots chopped    

1 chopped onion                                   

1 chopped bell pepper               

2 stalks celery chopped

½ bag frozen green beans                     

½ bag frozen okra

1 can diced tomato              

1 can beef or chicken broth

2 bay leaves                            

 2 tbs Worcestershire sauce

seasoning of choice

Brown ground beef in a large pot, season as desired. Add Worcestershire ¼ tsp thyme and cook together until meat is no longer pink. Reserve meat on the side. Add EVOO to pot and add all chopped veggies. Cook for 5-10 minutes or until soft. Add the meat back to the pot along with the remaining ingredients. If you like it more soupy you can add a can of tomato sauce and another can of broth. Simmer for 30 minutes to an hour.   

Meal 2 Crock Pot Carnitas                       

4-5lb pork roast

1 tsp each garlic powder, chili powder, cumin, and salt 

2 oranges               

1 lime            

1 can chicken stock                     

2 TBS tomato paste                             

1 TBS adobo sauce

3-4 garlic cloves minced.

Slice roast into 2 inch thick steaks. Mix all dry ingredients and season meat evenly. Heat skillet to medium high heat with EVOO. Sear the steaks on both sides in batches. Remove steaks and place in crock pot. Mix chicken stock, tomato paste, adobo, and garlic in the skillet to deglaze. Simmer 3-5 min. Pour over steaks and add juice of oranges and lime. Cook on low 6 hours.

Meal 3 Thai Turkey Lettuce Wraps                                       

2 TBS sesame oil                                        

1 onion minced

2 cloves garlic pressed

1½ lb ground turkey

¼ cup coconut aminos (or soy sauce)                                 

1 TBS thai chili paste                

2 TBS chopped fresh basil

2 heads bibb lettuce

Heat oil in large skillet over medium high heat. Add onion and garlic. Cook until browned. Stir in turkey, coconut aminos and chili paste. Cook until turkey browned and crumbled. Stir in basil. Separate lettuce leaves and fill evenly with turkey mixture.

Meal 4 Spicy Tuna Salad                                                    

1/3 cup mayo          

1 TBS sesame oil          

1 tsp Sriracha                  

1 TBS coconut aminos or soy sauce            

4 tuna steaks

 ½ ts salt and pepper      

½ cup shredded carrots                                                        

½ cup finely chopped green onions     

2 TBS EVOO                                                                  

2 TBS finely chopped fresh cilantro

Combine mayo, sesame oil, coconut aminos and Sriracha in a large bowl; mix well. Heat a large skillet over medium high heat. Brush steaks with EVOO and season with salt and pepper. Cook 2 minutes each side or to desired degree of doneness. Let stand 10 minutes before cutting into bite size pieces. Add tuna, carrots, green onion and cilantro to mayo mixture. Toss well and serve.

Meal 5 Tomato and Oregano Beef Tips    (Crock Pot)                     

3lbs beef stew meat               

1 tsp each salt & pepper

14 oz can beef broth                   

14 oz can diced tomato

2 tsp minced fresh oegano

Sprinkle beef evenly with S and P. Place in slow cooker. Pour broth and tomatoes over beef. Sprinkle with oregano. Cook on low for 4 hours or until beef is tender. Serve with Garlicky Cauliflower rice: Oven to 400. Pulse 2 heads cauliflower florets in food processor in batches until rice like consistency. Toss in 4 minced garlic cloves, 2 TBS EVOO and ½ tsp each S and P. Bake 25 minutes stirring once half way through.

Meal 6 Paleo Sloppy Joe Sweet Potato                              

4 prebaked sweet potatos               

1 ½ lbs ground beef

 ½ onion chopped   

1 chopped bell pepper 

1 celery stalk chopped      

1 crushed galic clove       

1 tbs chili powder

1 tsp cumin   

2 tbs honey     

14 oz can diced tomato     

6 oz can tomao paste

Saute onion garlic and celery in skillet until tender. Add and brown the beef. Add spices, honey and bell pepper. Pour in can of tomato and tomato paste. Simmer all together on low for about 1 minutes. Season with salt and pepper to taste. Cut sweet potato in half and scoop out a portion to form a little bowl. Fill with sloppy joe mixture.

Meal 7 Cock Pot Southwest Flank Steak (FREEZER MEAL)                   

1.5lb flank steak                                      

 1 onion chopped

3 cloves garlic minced     

16oz jar salsa     

½ tsp oregano

2tsp chili powder      

½ tsp salt                    

¼ tsp pepper

Mix all ingredients in a freezer bag and freeze until you are ready to use. Write on the bag: cook low 7 hours in crock pot. Remove meat and slice into thin strips. Turn heat to high and add back beef and cook additional 30 minutes with lid off to thicken sauce.

Week 6 2015

Meal 1 Cracklin Chicken                                                           

5 bone in, skin on chicken thighs         

Salt         

Pepper

Onion Powder                                             

Garlic Powder

1-2TBS Bacon Grease

Using kitchen scissors carefully cut the bone out of each thigh, leaving all the meat and skin intact. Sprinkle the skin with desired amount of salt. Heat grease in non stick skillet over medium high heat. Cook skin side down for 10 minutes without flipping or stirring. While it is cooking season the meat side as desired with salt, pepper, garlic and onion powder. Flip and cook 7-10 more minutes or until cooked through.

Meal 2 Easy Mexican Shredded Chicken                            

1 package boneless skinless chicken thighs                      

1 jar salsa (I use green salsa)                                                      

1 small can of diced green chilies                                          

1 tsp each onion powder garlic powder                          

salt and pepper to taste     

½ block of cream cheese

Take all ingredients except cream cheese and place in crock pot over low heat for 6+ hours. When it is done, shred chicken with fork and add cream cheese.

Meal 3 Stuffed Roast Beef                                                     

1 medium sized rump roast            

2 TBS chopped jarred jalepeno (mild)         

8 cloves garlic pressed      

1TBS salt 1 TBS pepper              

1 TBS bacon grease                       

 1-2 cans beef broth

In a small bowl mix jalepeno, garlic, salt, pepper. Using a sharp knife cut deep slits into roast evenly spaced from each other. Stuff the roast with the mixture. Heat grease over medium high heat in large pot. Sear each side of the roast for 2-3 minutes so that each side is browned well. Reduce heat to medium low and add broth. Cook 1-2 hours or until to desired tenderness.

Meal 4 Soothing Coconut Curry Soup                                          

1 can coconut milk                               

1 can chicken broth

1 TBS curry paste              

any mixed vegetables of choice or protein of choice (I’ve made this with chicken, shrimp, scallops, no protein at all, tons of veggies or no veggies. The Soup without anything in it is very good.)

If using meat and veggies, cook them to desired tenderness in a large pot using a small amount of EVOO or coconut oil. Add the rest of the ingredients and cook on medium heat for 10-15 minutes. I usually double or triple the recipe to have left overs.

Meal 5 Low Carb Hawaiian Pizza                                        

12 slices of Canadian Bacon               

Grated Mozzarella and Parmesan Cheese                            

Italian Seasoning

1 can pineapple pieces           

1 small can tomato paste or marinara sauce

Preheat oven to 350. On a greased baking sheet place the slices of Canadian bacon. Using a small spoon spread a small amount of marinara or tomato paste onto Canadian bacon. Add a few pieces of pineapple. Sprinkle with desired amount of cheese and Italian seasoning. Bake for 8 minutes or until cheese melted. To crisp the top place on broil for 2-3 minutes watching carefully to make sure it doesn’t burn.

Meal 6 Honey Garlic Chicken Wings                              

3LBS Chicken wings separated                  

1/3 cup honey

¼ cup lemon juice                                             

¼ cup water

2 TBS coconut aminos or soy sauce                                     

2 TBS apple Cider Vinegar                   

2 tsp garlic powder

¾ tsp ground ginger

Heat Honey, lemon juice, water, soy sauce, vinegar, garlic and ginger in small saucepan over medium high heat. Turn heat down to low once it starts to simmer and let simmer for 5 minutes. Remove from heat and let cool. Pour marinade over chicken wings in a large ziplock back. Let marinade at least 2 hours (or overnight) Grill on BBQ pit for  20 minutes turning once. Or place in a greased baking dish and bake for 1 hour at 400 turning once

Meal 7 Meat and Veggie Paleo Chili                                    

1 ½ lbs ground beef                  

2 cloves garlic pressed 2TBS EVOO                                       

1 large onion diced      

1 stalk celery chopped   

4 large carrots peeled and diced

2-3 zucchinis diced                                

2 TBS chili powder

1 tsp oregano               

1 tsp salt                  

 ¼ tsp cayenne

15oz can tomato puree                 

15 oz can diced tomato

In a large skillet or pot, brown beef and garlic. Add oil, onions, celery, carrots, and seasonings and cook until translucent over medium high heat. Once onions are golden and veggies are midway cooked add zucchinis and cook 2 minutes stiring well. Add tomatoes, tomato sauce and stir well. Bring to boil  and reduce heat. Simmer for 20 minutes.

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Healthy Breakfast Ideas

These are a few of our favorite breakfast choices. When we don't eat these, we are usually choosing scrambled eggs, bacon, boiled eggs, fruit, or steal cut oats.

Eggs in a Basket

6 eggs

6 slices bacon

Shredded cheese of choice

Seasoning of choice (I use salt and pepper)

Line a muffin pan with one slice of bacon in each cup. Crack the egg inside. Sprinkle with a small amount of cheese and season as desired. Bake in oven 400 for 30 minutes or until done to your liking.

Coconut Banana Muffins

Coconut oil

2 bananas

4 eggs

1/3 cup honey

1 tsp vanilla extract

2/3 cup coconut flour

2 cups unsweetened shredded coconut

½ cup coconut or almond milk

½ cup sliced almonds

Preheat oven to 375. Grease muffin pan with coconut oil. Whisk eggs in medium bowl. Mash bananas and add to eggs along with vanilla and honey. Add coconut flour making sure to combine so there are no lumps. Add shredded coconut and milk of choice and stir well. Evenly fill each muffin tin with batter. Add even amount of sliced almonds to the top of each muffin. Bake for 25-30 minutes.

Sweet Potato Breakfast Cookies (or muffins)

½ cup almond butter

½ cup mashed sweet potato (about 1 small/medium sweet potato cooked and peeled)

¼ cup maple syrup or honey

2 eggs

½ tsp vanilla extract

½ tsp baking soda

2 tsp pumpkin pie spice or cinnamon

½ tsp salt

2-3 cups of “mix ins” (I like sliced almonds, dark chocolate chips, craisins, shredded coconut, and dried pumpkin seeds. But you could use any nut or dried fruit)

Preheat oven to 350 combine all ingredients into a large bowl. Drop a small amount of mixture onto baking sheet covered in parchment paper (you may want to press down slightly to flatten them a bit) Bake for 15 minutes. ENJOY!

Strawberry Banana Paleo Breakfast Bars

1 ½ cups chopped walnuts

1 ½ cups unsweetened coconut flakes

2 ripe bananas

1 tsp vanilla

½ tsp salt

Strawberry jam (sugar free or sweetened with honey, organic, no preservatives are best)

Preheat oven to 350. Line a loaf pan with parchment paper. Place one cup walnuts and one cup coconut flakes into food processor. Pulse to break down. Add the bananas, vanilla and salt and blend until completely combined. Transfer mixture to loaf pan and use spatula to smooth out. Bake for 25 minutes. Meanwhile, place remaining coconut flakes in a skillet over medium heat to toast until lightly browned, stir frequently. Remove from heat and mix with remaining walnuts. Remove loaf pan from oven a spread a thin amount of jam over the bars. Sprinkle with toasted coconut mixture on top and bake for an additional 5-10 minutes. Allow to cool completely before slicing into bars. Refrigerate for 30 minutes before serving and store in refrigerator.

Week 5 2015

Meal 1 Crispy Almond Crusted Fried Catfish               

2cups coconut oil or olive oil                     

6 catfish fillets

½ tsp each salt and pepper                

4 large eggs beaten

1 cup almond flour                              

 1 tsp paprika

Heat oil in large skillet over medium heat. Sprinkle fish with salt and pepper. Place eggs in shallow dish and combine flour and paprika in another shallow dish. Dip fish in egg then immediately in flour. Add each fillet to hot oil and fry for 10 minutes, turning once or until cooked through

Meal 2 Thai Lime Chicken                                                    

1/3 cup unsalted dry roasted almonds (or peanuts)       

1 TBS garlic powder                        

1.5 tsp ground ginger

½ lb boneless skinless chicken                          

1 lime

Preheat oven to 375. In a food processor grind nuts until fine but not a paste. In a small bowl combine nuts, garlic powder and ginger. Squeeze lime over chicken then roll in nut mixture until coated. Bake for 25 minutes or until cooked through.

Meal 3 Crockpot Sausage w/ Peppers & Onion (freezer)                                           

1lb Italian sausage links                

1 bell pepper chopped  

1 onion chopped                                  

2 cups diced tomato

2 tsp onion powder                               

2 tsp garlic powder

Mix all ingredients in freezer bag and freeze until ready to cook. Write on bag: place ingredients in crock pot on low for 6 hours.

Meal 4 Paleo Buffalo Chicken Nuggets                                         

1lb ground chicken          

1 egg           

¼ cup coconut flour

2 tsp hot sauce           

1 tsp salt         

1 tsp onion powder

½ tsp  garlic powder                                                     

Coating: ¼ cup coconut flour      

 2 TBS ground flax seed

¼ tsp salt                                                                          

Sauce: 1/3 cup hot sauce                  

3 TBS butter/ghee

Preheat oven to 375. In a small bowl, combine 1/4c coconut flour, onion powder, garlic powder and 1 tsp salt. Mix well. In a medium bowl, place ground chicken, one egg, 2 tsp hot sauce, and coconut flour mixture. Mix well with hands. Scoop out approximately 1 ½ TBS of chicken mix and roll into little meatballs. Combine remaining ¼ cup cconut flour, 2 TBS flax meal, ¼ tsp salt and dip each nugget into flour mixture until coated on all sides. Form into “nugget shape” making sure not to make them too thin as this will cause them to taste dried out. Place nuggets on parchment lined baking sheet and bake 15 minutes. Combine ingredients for sauce and heat until warm. Remove nuggets from oven and carefully dip into mixture until coated. Bake for additional 5 minutes.

Meal 5 Paleo BBQ Chicken Nuggets                                               

1lb ground chicken

1 egg

¼ cup coconut flour

2 tsp hot sauce

1 tsp salt

1 tsp onion powder

½ tsp

Coating: ¼ cup coconut flour

 2 TBS ground flax seed

¼ tsp salt

Sauce: 1/3 cup home made BBQ Sauce (recipe below) 

3 TBS butter/ghee

Same directions as above nugget recipe except sauce will be 1/3c bbq sauce instead of hot sauce.  Combine ingredients for sauce and heat until warm. Remove nuggets from oven and carefully dip into mixture until coated. Bake for additional 5 minutes.

Meal 6 Broccoli Quinoa Au Gratin                                        

1 package frozen broccoli steamed and chopped            

1c quinoa    

2 c chicken broth       

4oz cream cheese (1/2 block)     

½ cup grated parmesan        1 and ½ cup grated cheddar cheese               

1-2tsp onion powder

salt and pepper to taste and any additional seasonings you like (I always add garlic)

In a saucepan, combine quinoa and chicken broth. Bring to a boil, reduce heat to low, cover and simmer for 15 minutes until liquid is absorbed. Stir in the rest of the ingredients. Reserving 1 c of sharp cheddar. Spread mixture into baking dish. Sprinkle with remaining cheese.  Bake at 350 for 15 minutes.

Meal 7 Roasted Garlic and Artichoke Stuffed Chicken                    

1 head roasted garlic (recipe for roasted garlic below)   

1 can drained artichoke hearts       

¼ c parmesan cheese  

¼ cup EVOO        

A few handfuls of baby spinach               

6 boneless skinless chicken breast

salt and pepper to taste

Meal 7 Roasted Garlic and Artichoke Stuffed Chicken                    1 head roasted garlic (recipe for roasted garlic below)    1 can drained artichoke hearts        ¼ c parmesan cheese   ¼ cup EVOO        A few handfuls of baby spinach                6 boneless skinless chicken breast salt and pepper to taste

Week 4 Meal Plan

Meal 1 Yum Yum Dijon Chicken                                       

2lbs boneless skinless chicken            

½ c Dijon mustard

¼ c 100% pure maple syrup         

1TBS rice wine vinegar

¼ tsp salt      

¼ tsp pepper      

2 tsp rosemary

Oven 450. In a small bowl whisk together Dijon mustard, maple syrup, rice wine vinegar, salt and pepper. Place chicken thighs in foil lined baking dish and pour mixture on top. Turn chicken to coat in sauce. Bake uncovered for 40 minutes. You can reduce the liquid in a saucepan to thicken if desired.

Meal 2 Shrimp and Pineapple Kabobs                                

1lb large shrimp peeled and deveined         

2TBS EVOO 2c cubed pineapple                       

2 cloves garlic pressed

1 tsp chili powder     

½ tsp salt     

½ tsp pepper

Preheat grill to medium high heat. Thread shrimp and pineapple alternately on wooden skewer. In a small bowl, combine oil, garlic, chili powder, salt and pepper. Brush evenly over kabobs. Rill 4 minutes turning once or until shrimp is pink. (Broil instead of grill if desired)   

Meal 3 Maple Balsamic Pork Medallions

2lbs pork tenderloin

¼ c balsamic vinegar

2 TBS 100% pure maple syrup

¾ tsp salt

½ tsp pepper   

1 TBS EVOO

Cut pork into 1 ½ inch medallions. Combine pork, vinegar, syrup, salt and pepper in a zip lock bag. Let stand at room temp 1 hour. Preheat oven to 400. Remove pork from marinade and place on an oil rubbed or sprayed rack on a roasting pan. Bake 10-15 minutes or until done to your liking.

Meal 4 Basil Cashew Chicken Salad

1 rotissere chicken

1/4 cup mayo (homemade or organic is best)

2 TBS white wine vinegar

½ tsp each salt and pepper

½ c thinly sliced basil

½ c chopped cashews (toasted optional)

Remove meat from chicken and discard bones. Chop into bite size pieces. Combine chicken, mayo, vinegar, salt and pepper in a large bowl. Toss well to coat. Stir in basil and cashews. Refrigerate minimum one hour before serving.  (serve over salad or make wraps with lettuce)

Meal 5 Crock Pot Balsamic Roast Beef                          

1TBS EVOO    

3 lb top round roast     

4 tsp minced garlic

1 tsp salt               

½ tsp pepper            

1 can beef broth

1 cup red wine                           

1/3 cup balsamic vinegar

1 chopped onion                                      

Heat EVOO in large skillet over medium high heat. Rub beef with garlic, salt and pepper. Cook beef 2 minutes per side or until browned. Transfer to crock pot stir in broth, wine, vinegar and onion. Cover and cook on low 6-9 hours.

Meal 6 Quinoa “Chili Mac”                                                  

2c cooked quinoa                                  

2lbs ground beef  

½ cup homemade bbq sauce (recipe below)                     

1 chopped onion                              

2 TBS chili powder

Salt, Pepper, Cayenne, Garlic Powder to taste     

 ½ cup parmesan                                        

 ½ block cream cheese

1 cup shredded cheddar

Cook onion in large saucepan over medium high heat. When soft, add beef and season as desired. Once browned add chili powder, cream cheese, parmesan cheese. Stir well and transfer to large baking dish. Add cooked quinoa and mix well. Top with shredded cheddar cheese and bake at 400 for 10-15 minutes or until cheese melted

Meal 7 BBQ Chicken and Sweet Potato Packets                   

2 Boneless skinless breasts cut in half       

4 slices bacon

1 ¼ c homemade BBQ sauce (see below)                          

2 large sweet potato diced                

4 sprigs rosemary

salt and pepper

Preheat grill to medium high heat. Make 4 foil packets (big enough to fit the ingredients and still seal the foil around the food to make a packet. Place sweet potatoes (1/4^th of what you have) in bottom, top with chicken, bacon, bbq sauce, sprig of rosemary and salt and pepper. Repeat with all 4 packets. Close packet and grill for 20-30 minutes or until chicken cooked through.

Honey Barbecue Sauce (I usually make a double batch each time)

2TBS olive oil     

1 onion chopped   

4 cloves garlic pressed  

1 can tomato paste    

1/3 cup honey    

¾ cup cider vinegar    

salt and pepper to taste

Heat 2TBS EVOO in small sauce pan over medium heat. Add onion and garlic and cook until tender. Stir in tomato paste, honey and vinegar. Simmer 8 minutes. Transfer mixture to  blender and puree until smoothe (or leave it chunky like Jack miller’s sauce).

                                                                                                                           

                                                                                                  

Healthy Snacking Ideas

Snacking can be very tricky. The typical foods Americans snack on are very unhealthy. Crackers, chips, candy, and bars are all foods prepared and processed in unhealthy hydrogenated oils and packed full of ingredients like high fructose corn syrup, MSG and many other not so good things for our long term health. Those items are also generally very high in glycemic index and cause spikes in blood sugar followed by a crash which leads to afternoon slumps and loss of energy and mental focus.
It is important to chose foods that have a relatively low glycemic index, good fats, protein and vitamins and minerals. So here are some of the things I commonly snack on during the day:

1) Veggies! Sliced colored bell peppers are a good sweet treat. You can dip them in hummus which would give you a serving of healthy fat and protein. Carrots, celery, broccoli, zucchini, and grape tomatoes all make wonderful snack food. You can make your own homemade dressing and dips. Baba ganoush, guacamole, fresh salsa, and dressings made by you are all good choices to dip veggies in if you won't eat them alone. A quick cucumber and tomato salad is a wonderful snack as well. Just slice up some tomato and cucumber, season it with salt and pepper and drizzle Extra Virgin Olive Oil (EVOO) and Balsamic Vinegar on top. YUMMY!
2) Fruit! Fruit can be a good snack as well. Watch out though, because bananas, grapes, melons and pineapple all have relatively high glycemic index. Better fruit choices would be blueberries, strawberries, raspberries, blackberries and cranberries. Dried fruit is fine also, just make sure that there is no added sugar. Fruit is sweet enough on its own! :)
3) Homemade bars. This is a recipe I make weekly for quick grab and go treats for me and the kids. http://primalbitesblog.com/2013/08/14/paleokindbars/
4) Sliced meat and cheese. When I am craving a snack before bed I usually chose a piece of ham and a slice of cheese with a small amount of mustard or mayo. No bread needed. Just roll up the meat and cheese together for a carb free yet satisfying treat. (my favorite is salami and swiss)
5)Beef Jerky. I make my own homemade in my handy dandy food dehydrator to control the sodium content and to ensure there is no added sugar. This is the recipe I use: http://fastpaleo.com/recipe/ground-beef-jerky/
6) Dehydrated veggie chips. I also use my dehydrator to make green beans, okra and bell peppers crunchy and salty. I mix them with EVOO and salt and dehydrate them for a couple hours until they are crunchy.
7)Greek Yogurt. I love love love love coconut greek yogurt. I put sliced almonds in it and it is a perfect "sweet" treat.
8) Nuts and Seeds. A handful of nuts or seeds is a perfect snack. Just keep in mind that I am suggesting a handful... not the whole bag. Nuts are full of the healthy fat that we need. But it is still fat and therefor high in calorie and shouldn't be consumed unlimited.

The key to healthy snacking is preparing ahead of time. Prep snack size ziplock bags of the treats of your choice before the beginning of the week. So in the morning before you walk out of the door you can just grab what you would like for the day.

Try some of these out instead of that trip to the convenience store or your favorite fast food joint. Your body will thank you!