Ultra Low-Carb Paleo Herb “Biscuits”

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Recently, I started following the “Carb Nite Solution” by John Kiefer. I met him at the Universal Fitness Expo earlier this month (Along with The Paleo Coach
author Jason Seib of EPLifeFit – Everyday Paleo Podcast fame…. Super…Flippin’ …Awesome) – Anyway, I was talking to both of them, and particularly Kiefer about my current fat-loss goals.

At this point, I feel great, I’m sleeping well, I have energy, and I’m pretty darn happy with how I look. By comparing myself to pictures and using largely inaccurate calculators, I would guess I’m around 27% body fat…but healthy. My diet is dialed, I’m not over training, and I’m sleeping well, so I decided as long as I feel good I don’t want to do anything too drastic for largely aesthetic goals. That said, I would LOVE to get myself down to the 22-25% range. Enter the Carb Nite Solution

In a nutshell, I am eating Ultra Low Carb ( Under 30 grams) for 5-10 days, and then having a “carb nite” on which I load up on carbs (keeping it paleo, mostly, so sweet potatoes, white rice, fruit, winter squash) over a 6 hour period to jump start some hormonal thing that’s supposed to help me lose the pesky fat that’s hanging on. Seemed easy enough, and not too drastic of a change for me, so I’m giving it a go. Currently I am on my second week of ultra low carb.

So….Food.

I wanted something a little different to have as a side to my salmon. I decided to make egg-y biscuit things. Simple, not overloaded with nuts, and tasty! best of all, they are safe for my Ultra Low Carb Days! For flavor, I wanted to utilize the abundance of fresh herbs growing in my garden. I picked a few sprigs each of thyme, basil, sage, oregano, and chives, and a sprig of rosemary.

Ingredients:

  • Fresh Rosemary
  • Fresh Thyme
  • Fresh Oregano
  • Fresh Basil
  • Fresh Sage
  • 4 eggs
  • 1 – 2 Tablespoons Goat Butter (Or regular butter if you can handle it)
  • 1/4 – 1/3 Cup Coconut Flour
  • 3 Tablespoons Ground Flax Meal
  • A pinch of Salt and Pepper

Now, I guess you could mince or chop all those herbs by hand, but I was totally not about to sit there forever chopping. I decided to utilize my Ninja Blender. I actually used one of the single serve smoothie cups, and threw the herbs in whole with the 4 eggs and butter. A few seconds later and the eggs were thoroughly beaten, and the herbs were minced and evenly distributed. Afterwards, I simply poured the egg mixture into a bowl, added the dry ingredients, and mixed until everything was combined into a moderately thin batter. I poured it into a baking pan lined with parchment paper, and baked at 375 degrees until it was set and golden, and a toothpick came out clean (about 20-30 min). The parchment paper makes it super easy to remove, and makes clean up simple.

Oh and just a note about goat butter. It’s not that easy to find, I get it at Whole Foods, but it’s a little pricey. I just decided to use it, since I recently learned I can handle goats milk dairy pretty well, without digestive upset. I’m still trying to figure out if it causes any other inflammation, but if anything, it seems to be small enough, that if I don’t go crazy, I should be able to enjoy goat milk products occasionally without guilt. It’s going to take a bit more testing, going off it again, going back on, before I know for sure. In any case, you can use cows milk butter if you can handle dairy, or omit it altogether.


Curried Whole Roasted Cauliflower

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I love cauliflower, especially roasted, but I’d be lying if I said it wasn’t a little bit of a pain to prep. I’m a lazy chopper….I’ve said it….and the florettes get everywhere. Ok, so it really isn’t that bad, but I love learning that I can roast things whole. Yes, it takes longer….but in my opinion it’s more fun! In my research phase I took some information from recipes around the web such as This One by The Paleo Mama and This One – In the end I tweaked things here and there, and came up with this preperation. It was delicious, and the egg/coconut milk mixture I used was custard like in the crevices. I might use more coconut butter next time, and maybe get it a little crispier, but recipes like this are all about experimenting with flavors!

Ingredients:

  • 1 head cauliflower
  • 1 egg
  • 1/3 can coconut milk
  • 1 tbsp coconut butter, melted
  • 2 tbsp curry powder
  • A dash or two of allspice, cinnamon, Paprika, turmeric, salt, mad pepper
  1. Boil cauliflower for 5 min and run under cool water until you can handle
  2. Mix marinade ingredients and roll cauliflower until coated
  3. Spoon some into the underside of cauliflower
  4. Place cauliflower into a square glass pan and pour marinade over
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  5. Bake at 400 degrees for 60 – 90 minutes until golden brown. Midway through, spoon some of the marinade that dripped back on top and spread20140612-195840-71920184.jpg

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Pumpkin Sausage Sliders

20140601-170355-61435296.jpgI swear, it’s the easiest foods that take me the longest to get up. I don’t know what it is. Anyway, anything resembling a burger is an easy fun way for me to make a relatively quick dinner. It doesn’t have to be plain and boring to be easy either. To make it interesting, it’s all in the spices, and additions. However, it still should be heavy on the meat and not too loaded with filler. For these I took some simple sausage seasoning (mainly black pepper and sage) and added some canned pumpkin, to create these tasty and fun patties.

Ingredients:

  • 2 lbs Beef
  • 3 spoons pumpkin
  • 1 tbsp salt
  • 1-2 tbsp sage
  • 3 tbsp black pepper
  • A few shakes cayenne pepper
  • 2 eggs
  • Mix together all ingredients, and let rest for 10-15 minutes. It helps the flavors to meld together. Form into small patties, and grill or cook to your desired doneness. 20140601-170355-61435551.jpg

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    Crock Pot Brisket with Root Vegetables and Apple

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    This dish was actually supposed to have more ingredients, but I’m glad it didn’t. That sort of happy accident only happens when you wake up and immediately start chopping vegetables while also getting ready to leave for work. I originally was going to add sweet potatoes as well, but alas I forgot. I ALMOST forgot the apple, but I remembered mid-way through cooking, and got it in the pot! The meat I used was from US Wellness Meats which is my favorite place to get meat. I thawed it for 24 hours, and it was still slightly frozen, but I used it anyway.

    Ingredients:

  • 1 Braeburn Apple
  • 1 Onion
  • 3 or 4 Sunchokes (Jerusalem Artichoke)
  • 2 Carrots
  • 2 small Rutabagas/li>
  • 6-7 Baby Bella mushrooms
  • 1 Small Grass-Fed Brisket
  • Salt, pepper, paprika, rosemary mustard seed
  • 1/4 cup red wine
  • A few tablespoons coconut aminos
  • I rinsed the Sunchokes and cut them into chunks (each Sunchoke yielded roughly 6-8 pieces). The onion I peeled and quartered then I peeled the carrots and cut them into smaller chunks. The ends I left as circles, but I halved and quartered the slices as I got to the thicker end. The rutabagas I peeled and then cubed, Most of the mushrooms I kept whole, but a few of the larger ones I halved. Place everything into the crock pot.

    The brisket wouldn’t fit as is, so I cut it in half and put each half in sideways. This will depend entirely on the size and shape of your crock pot.

    I then added the seasonings, coconut aminos, and cabernet. I turned the crock pot on high and finished getting ready for work (about 30 minutes) turning it to low before I left.

    When I got home it had been around 8-9 hours. I realized (on looking at the 2 apples in my fruit basket) that I had forgot to add the apple. I sliced it into small-medium sized cubes, and added it into the pot. Then I turned it to high for the next hour, and then to low again for the next hour and a half after that. You probably don’t need to play with the temperature that much, but that’s what I did. All together it was cooking 11-12 hours, and it came out perfect.

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    Sweet Potato Beef Stew

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    Oh slow cooker, how I’ve neglected you! I forgot how easy the crock pot makes my life on gym days. Nothing says happiness like coming home after a WOD a not having to make dinner. I took some spice cues from Thai Cuisine; using basil (But not Thai basil, since I couldn’t find it when I went ingredient shopping.) ginger, and lemongrass. Coconut milk added a rich creaminess, and everything really brought out the flavors in the yams.

    Ingredients:

    • 2 lbs Grass Fed Beef Stew Meat
    • 2 Cans Light Coconut Milk
    • 2 stalks (3-4 inches each) Lemongrass, Chopped
    • 1 2-3 Inch peice of ginger, peeled and chopped
    • 1 tsp Cayenne
    • 2 Yams
    • 1 Large Carrot
    • 1 Vidalia Onion
    • 5-7 Basil Leaves
    • Salt, Pepper, Paprika
    • 2 tbsp  Coconut Aminos
    • 2 Stalks Celery

    To prepare, chop the yams, carrots, onions, and celery. Add the ingredients to the crock pot, and then add the beef and remaining ingredients. Cook on low for 8-10 Hours.


    From The Pages: Making Everyday Paleo’s Thai Coconut Pancakes

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    I’m going to tell you something. I love looking at recipes! I love getting inspiration from the many kitchen geniuses out there. The problem is, I just almost never make any of them. Occasionally I’ll take inspiration from something I see, but by the time I get to my kitchen It will usually end up leading me to create something completely different and barely related. They more often help me with things like cooking time, and little prep tricks I wouldn’t think of on my own. Half the time I approach dinner on a total whim and make stuff up as I go, other times I’ll be driving home and get a crazy idea, but rarely rarely do I set out to cook from a recipe. Anyway, one of my biggest influences in the paleo/food blog world, is Sarah Fragoso of Everyday Paleo . Not only do her recipes always look amazing, but she does an AMAZING podcast with Jason Seib (Author of The Paleo Coach
    ), that I definitely listen to on a regular basis. They are both chock full of awesome information, not only about food, but other essential things that figure into good health (sleep, stress management, proper movement). Anyway, I have her last book Everyday Paleo Around the World: Italian Cuisine
    , and it’s just an incredible resource that everyone should have. I really have to utilize the book more….I need to explore the recipes a bit more in-depth…. but beyond the recipes, reading about her experiences in Italy, were probably the best part for me. She’s just a  fantastic author, personality, and a great resource for anyone following the paleo lifestyle and trying to get healthy. That brings me to the point (I have one right)….Very soon she is coming out with the second book in the series, Everyday Paleo: Thai Cuisine
    , and I am SO very excited….I LOVE Thai Food!  I highly suggest you go pre-order your copy of it now….because I’m super psyched for it to come out and I’m pretty sure the food is going to be wicked good.

    Oh right, food….that photo at the top. Well, Sarah posted THIS sneak peek recipe on her blog, and they looked awesome, so I had to try them. It was fate, I even had all the ingredients in my pantry….well almost. I THOUGHT I had arrowroot flour, but apparently I ran out. Unfortunately It was too late to go out to the store, and I was already committed with half the ingredients already in bowls, So I just improvised and doubled up on the coconut flour. Everything else was exact to her recipe. Do you realize how rare it is for me to follow a recipe!! So glad I did because Holy Guacamole Yum! These were so awesome. They were almost like pancake cookies. They were so easy to make, and the sweetness from the coconut and the maple syrup was just enough where I didn’t feel toooooo guilty. I served them as a side to go with this curry, pineapple, peppers & onions, chicken thingy majiggy I made for dinner, and they were perfect. I ate a few by themselves, but then I put one at the bottom of my bowl to sop up the juices of my chicken dish, and it worked awesome for that too. Easy Peasy and Delicious…. Sarah Fragoso Rocks!

    Here they are cooking, right before I flipped them 🙂

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    Piña Colada Flounder

     

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    Here is just a simple but fun way to jazz up some flounder. I made a big batch of this so I had leftovers, since flounder can be pretty light.  The shredded coconut adds some good fat to the mix, which will help keep you full longer….and really, who doesn’t like the combination of coconut and pineapple!

    Ingredients:

    • flounder Filets, thawed or fresh
    • Shredded coconut
    • Frozen, trader joes, pineapple chunks
    • Lime Juice
    • cayenne Pepper

    Prep:

    1. Arrange fish in a glass pan lined with foil.
    2. Sprinkle shredded coconut generously over the fish
    3. Sprinkle pieces of pineapple around pan
    4. Drizzle with lime juice and sprinkle lightly with cayenne pepper
    5. Bake in the oven, preheated to 400 degrees, until fish is opaque, flakes easy, and coconut starts to turn toasty golden brown.

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