Tag Archives: easy

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 🙂

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Ultra Low Carb Herb Flat Loaf

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I honestly love making these. It’s so easy and fun to experiment with seasonings, and it’s probably the closest I get to making something that resembles paleo bread. It’s hard for me to lump this in with paleo “junk” though, because in all honestly, it’s mostly eggs and some fresh herbs. You can put the whole whopping 1/3 cup coconut flour in, or you can decrease it, but it’s not really nut flour based at all, so I still think it’s totally legit. It’s not replacing bread for me, and I’m not using it to satisfy a “bread craving”. I just think of it as an alternate side, and something fun to switch things up with sometimes. You can make your own decision on that. You can play with this however you want in regards to seasoning, and again, if you don’t tolerate dairy, and don’t want to anger the paleo police, or if you are doing the Whole 30 or Whole Life Challenge, please go ahead and omit the goat cheese.

Ingredients:

  • 2 Handfuls of Fresh Chives
  • 2 tablespoons Garlic Chive Goat Cheese
  • 1 Tablespoon Goat Butter
  • 1/3 Cup Coconut Flour
  • 1 Sprig Rosemary
  • 5 Eggs

I put all ingredients in the smoothie attachment of my Ninja Blender, and go. It makes it really easy because it finely chops and incorporates all ingredients. I don’t really know how I would do it differently, but if you don’t have a blender, finely chopping the herbs first, and mixing everything with a fork works too. Then I just pour the batter into a parchment paper lined pie pan, or square pan, and bake at 375 degrees until golden and a toothpick comes out clean. Cut and serve!

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Creamy Chicken and Mushrooms

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This is a super simple dish, easy to prepare, and packed with flavor. The earthy mushrooms are balanced quite well by the subtle acidity of the balsamic, and the sweetness from the coconut milk. I used a combination of mushrooms, but depending on budget and availability, you can simplify it.

Ingredients:

  • 1 Large Portobello cap, halved and sliced
  • 3 Large Shiitake Mushrooms, Sliced
  • 1 Cup Oyster Mushrooms, Sliced
  • 1/2 Vidalia/Sweet Onion, Sliced
  • 2/3 Can Trader Joe’s Light Coconut Milk
  • 1-1.5 lbs Chicken Thighs, Cut into Chunks
  • 3 Boneless/Skinless Chicken Breasts, Cut into Chunks
  • 3-4 Tablespoons Balsamic Vinegar
  • 1 Heaping Spoonful of Coconut Oil
  • 1-2 Tablespoons Goat Butter (Or Regular Butter) – Omit if you cannot handle dairy
  • 2-3 Tablespoons Coconut Flour
  • A Pinch of Allspice
  • Thyme, Sage, Oregano, Salt, and Pepper to taste, i didn’t over spice it

Heat the coconut oil and butter over medium-medium high heat and add the onions. Let them cook just a little, and then add the mushrooms, balsamic, and coconut milk. Once the mushrooms simmer for a while and cook down, add the chicken and seasonings. Simmer until the chicken is mostly cooked through. Add the coconut flour, and continue simmering until the chicken is finished cooking.

 


Crock Pot Garlic Basil Short Ribs

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The crock pot wins again! I swear I ate this for days and didn’t get sick of it. Now ideally you would use grass-fed short ribs (Try US Wellness Meats!) but I happened to buy a big ol’ value pack from BJs this time. Short ribs are awesome, but you HAVE to cook them slow. I’ve never had any luck cooking them any other way, they always come out tough and gross, but in the slow cooker they are DIVINE. By the end they are falling off the bone and tender, and I cannot think of a more lovely way to be greeted coming in from work.

As for prep, there isn’t much. I threw the onions on the bottom, packed in the short-ribs, and threw the garlic in between. Then I piled the rest of the veggies on top, added any liquid, and cooked on low for 8-10 hours. Super simple and tasty! Be sure to go heavy on the fresh herbs and garlic!

  • 4-5 Lbs Short Ribs
  • 1/4 Cup Vegetable Broth
  • 1/8 Cup Coconut Aminos
  • 4-5 Tops/Bunches Fresh Basil
  • 6 cocktail tomatoes – Halved
  • 6 – 7 small Baby Bella mushrooms
  • 2 small vidalia onions
  • 6+ Cloves Garlic
  • 1/2 Cup Celery Hearts – Chopped
  • Salt, Pepper, Smoked Paprika

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Green Gazpacho

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I love gazpacho, especially in the summer. It’s super easy to make, and served cold, so it’s perfect for a hot day. It’s also a great way to get a bunch of veggies into your day! Traditionally gazpacho is made with pieces of bread included in the mixture, and I’ve seen gluten-free versions made with rice, however I don’t think you need it, and instead I added an avocado for some creamy richness. Most gazpachos are tomato based, and this one DOES have tomato included, but I used a yellow, and a green heirloom variety, so it stayed a nice green color. I also went heavy on the other veggies, so it really was vegetable based rather than tomato based.

  • 1 red onion – quartered
  • 2 large tomatoes – red, yellow, green heirloom, doesn’t matter, quartered 
  • 8 large radishes – halved
  • 2 bell peppers – seeded and quartered
  • 2 cucumbers – halved lengthwise and cut into thirds
  • 1 avocado
  • 1 bunch celery hearts
  • A generous amount of basil and mint (I used A Lot – but season to taste)
  • Some oregano, thyme, and cilantro (season to taste)
  • 1/3 cup olive oil
  • 1 tbsp lime juice
  • salt, pepper

After lightly prepping the ingredients, the rest couldn’t be any simpler! Add all ingredients to a blender, and blend!

Please note, if you don’t have a high powered blender like a Ninja Kitchen Systemor a Vitamix, you might have too chop things smaller. Chances are you will have to blend a little anyway to make room as you go.

Blend until everything is liquefied and well combined. Chill and serve.


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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