Category Archives: No Frills Food Ideas

Simple (But Awesome) Flank Steak

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1/8+ Cup Maple Syrup (GradeB)
1-2 Tablespoons Celtic Sea Salt
1/4 cup+ Coconut Aminos
Cinnamon, smoked paprika
2-3 Tbsp melted Butter

I put my steak (2.5-3 lbs of yummy Flank Steak) in a ziplock Baggie, added my ingredients, and rolled it around and rubbed it to coat. I only Marinated My Steak for 20-30 min but you can play around with leaving it longer. Then I just thew it on the griddle until the middle reached 135 and let it rest for 10 min. That was a nice rare-medium rare. As always with a cut like flank steak, be sure to cut against the grain.

I swear I’ll update more frequently, or at least I’ll try. I’ve been extra busy lately, and unfortunately posting took the back burner first….sanity yay. I actually have 3-5 posts half written….so I really just need to bunker down and finish them. In the mean time…eat steak 🙂


Paleo Wing Fest!

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Top Center – Plain with Caveman Bob’s BBQ Sauce. Bottom Left – Sesame Ginger. Bottom Right – Hot Wings.

It all started when I was hoping to pick up a bucket of tasty buffalo wings from Whole Foods. They have this awesome bucket of un-breaded wings, with nothing artificial, and simple ingredients like vinegar, cayenne, and other pepper. The only ingredient that is not great is canola oil, but all things considered, I consider them a fun treat when I’m feeling lazy, or we have Mike’s brothers over….because who doesn’t like wings! Anyway, I got there, and sadly they were out of wings. I was totally at a loss for dinner, and hungry. I ended up leaving empty-handed, and dropping into Wild By Nature up the block from my house, to see if they had anything worth eating. I was in the meat aisle, and that’s when I saw them…..WINGS! Well, they were mini chicken drumettes, and little wings, raw and ready for my magic. That was it – I was going to make my own wing fest!

I used 4 lbs  of chicken wings and drumettes – Mike and I ate almost all of them between the two of us. Maybe we were just hungry, but when In doubt – buy more!

To start, Pre-heat your oven to 400 degrees while you dredge your wings – I Dredged them  in a combination of coconut flour and  arrowroot flour, seasoned with salt, pepper, paprika, and cayenne. I didn’t use egg or anything, just combined the ingredients in a bowl. added the wings, and stirred until they were all covered.

Bake at 400 degrees for 20-30 minutes, stir/flip gently, and bake for another 20-30 min until golden brown. I used two racks so every 15 min I rotated the pans from top to bottom/ bottom to top.

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While they were cooking, I got the sauces ready. I made three varieties, but can only take credit for two. I made a sesame ginger (The shining star of the night) – and a hot wing. The only complaint I have about the hot wings, were that they weren’t “saucy” enough. They had great flavor, but it wasn’t dripping with buffalo sauce. That’s just a preference though. There have been plenty of times I’ve gotten wings in restaurants that had barely any sauce and the flavors seemed more “baked in”.  For the third flavor, I kept the wings plain – and drizzled Caveman Bob’s BBQ Sauce on top…. That stuff is finger lickin’ good!

For both sauces – Heat ingredients in a saucepan over low-med heat. Stir gently and constantly, and be careful that it doesn’t burn.  Just cook long enough that it’s simmering and warm, and everything is combined. 

Hot Sauce

  • 2-3 tbsp coconut oil
  • 1 tbsp mustard
  • 1 tbsp apple cider vinegar
  • 3-5 tbsp hot sauce/Tabasco
  • 1 tbsp lemon juice
  • 1 tsp maple syrup (Omit, or add dates or pureed fruit for WLC)

Sesame Ginger sauce

  • 3-5 tbsp coconut aminos
  • 3-5 tbsp sesame oil
  • Lots of ginger powder
  • 1 clove crushed garlic
  • 2 tbsp sesame seeds
  • 1-2 tsp raw honey (Omit for WLC)

Take the wings out of the oven, Toss in a bowl to coat wings with sauce, then return to pan and bake for another 10 min.

The next night, I made some chicken legs the same way I made the wings, using the sesame ginger recipe. They came out just as awesome.

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Bacon Quail Nests

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  1. Bacon
  2. Sauerkraut
  3. Quail Eggs

That’s it….three ingredients. These are super easy, super fun, and holy cow good. I just thought they would be fun, but the combination simple ingredients, just worked amazingly well. Originally I was going to make Cuckoo Nests, and stick an olive in there, but the quail eggs were bigger than I imagined, and so I decided to keep it simple. Bacon Nests….Need I say any more than that to get your attention. These would probably go over great at a paleo dinner party or gathering!

There are websites that teach you how to make much prettier bacon nests than I did. I literally just wrapped, and overlapped them around overturned muffin cups and baked until crispy. It wasn’t perfect, but weaving and carefully cutting slices to size was just not going to happen. This was one of those “I really don’t have patience to go slow” times. Anyway, they came out better than I expected when I put them in the oven. Like usual I used Applegate bacon (Use US Wellness if you’re doing the WLC), two being pork and two being turkey. I was actually amazed that they held their bowl shape as much as they did.

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Quail eggs. This was my first time using them. I found a carton of 18 at the Asian grocery, and was excited to try them. I have had them before, usually in yakitori form at various Japanese restaurants, but I had never cooked them myself. I found this website to be a great guide. Peeling them was the same as a regular sized egg, but it made me feel like a giant. As long as you break that shell/egg membrane, they peel easy. They are super pretty, and the inside of the shell is a pale blue/green. Once I peeled them all, I gave them a quick rinse, and set them aside.

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Then, it was time to assemble. All you have to do is place a spoon of sauerkraut in each bacon cup, and then arrange 2 or 3 eggs on top. That’s it! The flavor combination was perfect. I only wish I had more bacon so I could have made more!

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Paleo Chocolate Covered Banana Almond Bites

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My love affair with banana and almond butter as a combination, started a few weeks ago. Back then it was just a sliced up banana with a heaping spoonful of almond butter on top, it was simple and it was good! Then I came across this recipe. It was originally posted by Racing and Saving Mama on her Facebook.

“Slice Up bananas and spread a little peanut butter in between. Freeze for one hour, then dip in chocolate. Refrigerate for another 10-15 minutes and boom you have an awesome snack”

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Her’s are obviously prettier… But anyway

So of course I had to put my own spin on it. ALSO I made it Whole Life Challenge compliant! So go ahead and feel indulgent, because it’s totally ok.

Ingredients:

bananas, sliced
Almond Butter
2 tablespoons Coconut Oil
2 Tablespoons Coconut Butter
2 teaspoons Unsweetened Cocoa Powder.

Like she instructed above, I sliced the bananas. I used almond butter, since I generally don’t eat peanut butter (peanuts are legumes) but you can technically use either. I say almond butter all the way. Then I popped them in the freezer.

When it was almost time to take them out, I melted the coconut oil and coconut butter (which is like concentrated coconut cream, and has a lot of natural sweetness to counter the bitterness of the cocoa powder) over medium heat. I used a glass bowl suspended over water I was heating in a saucepan. Then I mixed in the cocoa powder until everything was combined.

I took the chocolate off the heat, and took the banana/almond butter sandwiches out of the freezer. Then, I dipped them nd rolled them around until they were covered. Into the refrigerator they went for 20 min.

They….were….so….good! They weren’t the prettiest things, certainly not as pretty as her’s in the picture, but they tasted like gold. Sweet, creamy, chocolate goodness, without all the guilt! Even Mike was surprised at how good they were…and the chocolate, I might just stick that combo into a mold and see what happens!

Next time I make them, I’m going to use parchment paper. I just put them in a Tupperware to harden, and they stuck to the bottom. This would have been fine, but the chocolate broke a little if I squeezed too hard to pull them off. They wer


Porta-Bunn-a Burger!

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I don’t know why I’ve never used Portobello mushrooms as buns before. I’ve used them as burgers, and I’ve used them on the bottom of a burger, but I’ve never used two of them. This is a little messy, but it definitely allows you to pick up the burger and eat it with your hands! You can top this however you like, but I kept it simple, drizzling a little balsamic vinegar on the bottom “bun” and then topping the burger with slices of avocado and this great 2 Olive Roasted Garlic Salsa by Desert Pepper Trading Co.

The burger was a grass-fed beef pattie, with onions built-in. I seasoned it with thyme, oregano, salt, pepper, and a little nutmeg. You can season your burger however you like. This is a highly customizable food!


Simple Pleasures

Sorry for the lack of quality updates, life has had me running in circles, and going crazy! I’m still eating compliant to the WLC but I’ve been just “whipping things together” and “winging it” most days. I have a few posts lined up, but I’m going to apologize right now for going back to iPhone photos. I’ve just barely had time to put anything together, and when I want to take a few quick pictures for you guys, It’s usually nearby. The first thing I wanted to share with you, is a dinner I put together one night last week. I know it’s no longer summer, and hot dogs are not what you really think of when It comes to eating healthy, but in a pinch I really love Applegate Farms brand hot dogs (Specifically, The Great Organic Beef Hot Dog…and the Chicken variety as well) , and if you look at the ingredients (No nitrates, no junk, no preservatives, no sugar), they’re WLC compliant! So whether you consider this a “Processed Food” or not, they’re great for a no frills, super quick, dinner or a summer BBQ.

Ingredients: Organic Grass-Fed Beef, Water. Contains Less Than 2% Of The Following: Sea Salt, Organic Spices, Organic Dehydrated Garlic, Organic Dehydrated Onion, Organic Paprika, Celery Powder. Spices: Paprika, Cayenne Pepper, Coriander, Mace, Ginger, White Pepper

And buns? Who needs buns when you have some nice leafy kale! Add a little organic and WLC compliant mustard, or some Tessemae’s Paleo BBQ sauce and you are good-to-go!

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As a side dish, I made a salad using Raddichio, Red Cabbage, Big Tomato Slices, Leeks, Capers, Olive Oil, and a squeeze of Lemon Juice. Simple, Raw and Delicious!

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So, I’ll have some recipes coming up soon, but in the meantime, this is just a reminder that you can keep it really simple, and still be healthy, on those hectic nights that cooking is just not an option! Still better than eating out!

 

 


Dressing Up Sardines and Bone Marrow!

Last night, I just didn’t feel like cooking something crazy. I was feeling L-A-Z-Y! I bought a few cans of sardines earlier to stock my pantry, so I decided to do something quick and simple to dress one of them up for dinner.

I buy Wild Planet Sardines in water. They are so good! I’ve always loved sardines since I was a kid.  As a health conscious adult, I appreciate them, since they are packed with nutrients, low in mercury, a great source of calcium and protein, and one of the only meats that works well coming from a can! I used to always get the brisling sardines (the smaller ones), but they’re getting stupid expensive and harder to find. Sometimes the normal ones, the larger variety that come three or four to a can, are weird, taste lower in quality, and sometimes have roe, which is usually kind of grainy and texturally weird for me. Wild Planet sardines are not any of those things, they are amazing. Not only are they ethically sourced, they are so very meaty, and as soon as you open the can, you can tell they’re fresh. From the texture and flavor of the meat to the color of the skin, these are by far, the best sardines I’ve seen.

Anyway, in a small pan I heated up some ghee and threw in

  • Onion
  • Garlic
  • Zucchini
  • Capers
  • Cherry tomatoes
  • Mushrooms

After having that going for a while I also placed the sardines in the pan. Once everything was cooked through and warm voila! Minimal chopping and cooking, high nutrition,easy, and delicious!

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I also roasted up some delicious marrow bones. I just put them in the oven at 350 degrees (I changed it to 400 degrees later on to make it go a little quicker). I roasted them in a foil lined, glass, square pan, until the marrow was bubbling and easily separated from the bone.

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I love marrow bones. The last time I had them was in a restaurant, when I went on vacation to Montreal. They are fatty of course, pure fat, so if you don’t like jiggly, slimy, fatty textures, you might be put off. It’s definitely worth trying though, they are a decadent treat! The flavor is rich, and creamy, and really buttery. Some people spread it on toast, I just eat it with a spoon, or suck it out of the bone. You really feel very primal sucking bone marrow from a bone….it’s awesome. I actually shared these with my dog. I ate as much as I could out of the bone, and nibbled at meaty bits. What was left, I held for my dog to lick and gnaw away at. Sharing bones with your dog….yup, doesn’t get much more primal than that. I say that in the most amazing, delicious, best of ways.


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