Nutrition

Paleo Mayo and Another Snack Idea

Heather came up with a tweaked version of healthy mayo from the food network and said it was good, so I hope you enjoy!

1 egg yolk

1/2 Teaspoon fine salt

1/2 Teaspoon dry mustard

2 Teaspoons fresh squeezed lemon juice

1 Tablespoon white vinegar

1/2 cup extra virgin olive oil

1/2 cup mac. nut oil

In a glass bowl whisk together egg yolk and dry ingredients.  Combine lemon juice and vinegar in a separate bowl, then thoroughly whisk half into the yolk mixture.  Start whisking briskly, then start adding the oil a few drops at a time until the liquid seems to thicken and lighten a bit.  Once you reach that point you can relax the whisking a little and increase the oil flow to a constant but not dumping stream. Once half of the oil is in add the rest of the lemon juice mixture.  Continue whisking until all of the oil is incorporated.  Leave at room temp. for 1 to 2 hours then refrigerate for up to one week.

Add red wine vinegar to the mayo for a dressing on cold broccoli and sunflower seed salad!

Apple snack idea

Cut up a Granny Smith apple into slices and spread sunbutter on top and then sprinkle with unsweetened coconut, make sure you find a protein source to eat with this.

Paleo Trail Mix

Super Yummy Trail Mix

1c. Chopped Macadamia Nuts

1/2c. Unsweetened Natural Coconut

1c. Organic Apple Chips Bake-Dried (Bare Fruit Cinnamon Apple Chips brand from Costco)

1/4c. Natural Raisins (make sure there is no sugar added)

Mix and have a handful for a snack, make sure you get a protein source with this!

Tuna Salad

Ingredients:

Tuna

Mayo

Mustard

Dill, Pepper

Slivered Almonds

Cuccumber

Shredded Carrots

Oil and Vinegar

Italian Herbs

Avocado

Balsamic

Canned Tuna (make sure its in water and not oil) drained then add:

Paleo approved mayo, mustard, dill, pepper, and slivered almonds mix and set aside

Put a layer of cuccumber and shredded carrots in the bottom of you bowl

Put your portion of the tuna salad on top of the cuccumber carrot base

Add Dressing of Italian Herbs, vinegar, and olive oil

Drizzle with Balsamic and top with avocado

Paleo Brunch Saturday January 15, 2011

To celebrate our half way mark for the Paleo Challenge we will be having our Saturday WOD at 11am followed by a brunch of your favorite paleo dishes.  Bring in the dish that you like best to share with everyone! If you have any questions post.

Paleo Meat Loaf

Thanks to Everydaypaleo.com

1 diced red onion

2 lbs of grass fed ground beef

1 cup almond meal

2 eggs

1 can tomato paste

1 tbsp crushed garlic

1/2 tbsp sea salt

2 tbsp dried basil

1 tsp marjoram

cracked black pepper to taste

Mix all ingredients by hand in a large mixing bowl. Place meat mixture into a large glass baking pan and form into a loaf.  Bake at 350 degrees for 1 hour or until meat is no longer pink in the middle.

Paleo Spinach Chicken Salad

On a pinch I came up with this for dinner and loved it!

First bake chicken with olive oil, lemon pepper, pappy’s seasoning, garlic, pepper and salt and bake until done (check the seasonings because I have only found one lemon pepper that is paleo)

Salad Ingredients:

Baby Spinach, slivered carrots, cuccumbers, avocado, and slivered almonds

Dressing:

Olive Oil, Italian Herbs, and White Vinegar

Combine all your ingredients in a bowel and toss, then drizzle with Balsamic

Salmon and Veggie Kabobs, get creative with the Veggies!

Grill It Up – Salmon Two Ways….

For those of you interested Karen Hillis has hooked us up with an awesome deal for fresh Salmon from Alaska.  You can get a 10lb. box of Salmon Filet’s (boneless and yummy) for $90.  You can even split it with someone in the gym, so let us know if you are interested.

Thanks to every day Paleo, here are some options for your awesome salmon

Spice It Up Salmon

2 wild caught salmon fillets

2 pinches of sea salt

ground black pepper to taste

1 tbsp fresh thyme

1/4 tsp ginger

2 pinches of cayenne pepper

2 pinches of cumin

olive oil – enough to make a paste

Heat your grill – we set our gas grill on medium.  In a small bowl crush the garlic cloves, add the remaining spices, and add enough olive oil to make a paste – a couple tablespoons typically.  Place the salmon fillets skin down on a large sheet of tin foil.  Fold the sides up on the tin foil to make a tin foil “tray.” Rub the spice mixture on top of the salmon fillets and place the tin foil tray on the bottom rack of your grill.  Cover the salmon loosely with more tin foil and close your grill.  This is where you have to be careful because all grills cook differently, and all salmon fillets are different.  We cooked ours for about ten minutes and the salmon was warm all the way through but still a bit pink in the middle, super moist and flaky, just perfect… 

Garlic Dill Salmon

2 salmon fillets

5 cloves garlic

Olive oil – enough to coat the salmon

dried dill, and ground black pepper to taste

the juice from 1 lemon

Coat the salmon fillets with olive oil and rub the tops of the fillets with the crushed garlic.  Sprinkle on plenty of dried dill and black pepper, and squeeze on the juice from one lemon. Follow the same cooking directions for the Spice It Up Salmon – using the tin foil tray method.

For the vegetable kabobs, we cut the veggies pretty thick and we grilled them for about 15 minutes, turning often.

Enjoy!

Salmon and Veggie Kabobs, get creative with the Veggies!

Paleo Texas Chili

6lbs. Beef Chunk (in half inch cubes, cut off the fat)

3/4c. Minced Onion

1/4c. Minced Garlic

6c. Beef Broth

1.5c. Water

1/4c. Chili Powder (add more to taste)

6lbs. Tomatoes (you can use canned just make sure they are organic and no sugar added)

1/3c. Tomato Paste

1.5 Tbsp. Minced Fresh Oregano

Salt to taste

1 Tbsp. Cayenne Pepper(more if you want)

Brown the beef in a large skillet and drain the grease. Reduce heat to medium low and add onions and garlic and saute until softened. Pour into the stock pot along with the broth, water, chili powder, tomatoes, tomato paste, and oregano. Bring the mixture to a boil. Reduce heat and simmer. Add salt, cayenne, and more chili powder to taste. Simmer over medium-low for approx. 1.5 hours or until beef is tender.

Butternut Squash Pancakes

Butternut Squash Pancakes

Credit: http://www.carriewinecoff.com/blog/?p=53

Ingreds:
1 small butternut squash, roasted (about 2 C)
2 eggs
1/4 C unsweetened apple sauce
Chopped fresh sage, thyme or other herbs, finely chopped
Grated nutmeg
Pinch of salt
High heat oil for pan frying

How-to:
1. Smush up the squash, eggs, and apple sauce. Add herbs and spices.
2. Heat a pan over medium-high heat, a little cooler than you’d cook regular pancakes.
3. Spoon “batter” into silverdollar-sized pancakes (this size is easiest to manage).
4. Check the pancakes as they cook. They take longer than you’d think.
5. Serve! I served mine with roasted pork tenderlion and sauteed chard with pecans piled over the pancakes. Delicious!

Without the savory herbs, you could put these together with stewed berries, and it would make a nice sub for breakfast pancakes.

Sweet Potato Chews

Credit: Whole 9 Life

Steal This Meal: Post-Workout Sweet Potato Chews

Today’s STM submission (complete with humorous tips and tricks!) comes from Mike Hollister, of Bellingham, WA.  Mike completed his first Whole30 this summer, and writes:

“I completed my first 99% Whole 30 in June of this year. Even though I didn’t give up the heavy whipping cream in my coffee, I lost 10 lbs that had been rather stubborn; and more people noticed those 10 lbs than the 20 I’d lost prior to them. It was this month of eating clean that finally brought me to a place where I can look at bad food, anticipate how it’s going to make me feel, and choose to not eat it. My wife is fully on board with this style of eating and we’re slowly but surely transitioning our five children to a clean diet. My wife and I write about it, among other things, at www.righttomyopinion.blogspot.com.”

We understand today’s feature isn’t really a full “meal”, but we’ve decided to relax our guidelines a bit, and share any recipe that contributes in a significant way to your health and fitness.  We think post-workout nutrition is paramount to optimal recovery, and Mike’s Whole30-approved recipe is a great way to prepare a week’s worth of PWO nutrition in an efficient manner.  Don’t let the long cooking time deter you – the prep time is minimal (like, minutes), so they’ll bake while you putter around the house – perfect for a Sunday night.  Pair a serving of Mike’s sweet potatoes with a lean protein source (like egg whites, chicken or salmon) and improve your recovery in a truly delicious way.

Steal This Meal:  Post-Workout Sweet Potato Chews

Cast of Characters:

  • Sweet potatoes. I thought these were yams, but apparently they are sweet potatoes.  Whatever, I don’t really care.  Just get the orange ones.  The yellow ones don’t survive being baked and cooked.
  • Cinnamon. I’ve read that it improves insulin sensitivity.  It’s also delicious.
  • Coconut oil.  It imparts a subtle coconut taste that rounds out the flavor of the sweet potato in a truly marvelous way.

Now Do This:

  • First, you have to bake the sweet potatoes, so preheat oven to 325.
  • Spread a piece of aluminum foil on a middle rack and bake as many as you can fit for about an hour.  You want them soft, so the skins easily pull away from the sides.
  • After baking, let them cool in the oven until it’s convenient to move on to the next step.  Sitting in the oven overnight is fine, in fact.
  • Now you have to peel them. If you baked them long enough, you should be able to get most of the peel off with your fingers.  Use a knife for any stubborn bits.
This will make MANY pans of sweet potato chews.

  • Next, you need to slice them and arrange them on a baking sheet.  You can use a pan liner (like Silpat) to make removal of the finished product easier.
  • Cut them about 1/2 a centimeter thick.  You want a uniform thickness if possible, and I find 1/2 cm gives me enough potato to keep it from becoming a mess when I transfer pieces to the pan.
  • Arrange them flat side up.
  • Now, melt your coconut oil and paint on your potato slices using a pastry brush.
  • Give a healthy dusting of cinnamon (I really load up).
  • Then back to the oven it goes for the “drying”.  Cooking at 350 for 50 minutes brings about half the pan to an acceptable level. They sizzle nicely under the high heat.
  • Usually, I’ll remove the done ones and throw the pan back in for another 10 minutes and that produces pretty good results. I’ve also done 300 degrees and 90 minutes. That works pretty well too and is more forgiving, meaning less crispy pieces. You may have to experiment a bit. If you go too long or too hot, you will have sweet potato crisps.  Not bad, but I prefer the chewy consistency of soft dried fruit.

Partition slices into perfect PWO portions and pack them in Ziploc bags or covered glass storage containers.  (I don’t know how long they keep because we’ve never had a batch last longer than a couple days.)  Enjoy!