FROM THE FOODEE PROJECT

PALEO MEAL OF THE DAY

NEW TO CTO!! – CUSTOM FIT MEALS

Now you can plan out a week of healthy eating from the comfort of your own home! CrossFit TakeOver has teamed up with Custom Fit meals to provide high quality meals for our members. Just select your items online and pick your orders up at the gym the same week. To get started click on the link below, and use the promo code “takeover” to get 10% off all orders!

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NUTRITION LINKS

ROBB WOLF

WHOLE 9

MARK SISSON

THE PALEO DIET

ZONE DIET

FISH OIL CALCULATOR

85 thoughts on “Nutrition

  • June 2, 2010 at 6:57 pm
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    One of my favorite meals

    Chicken in garlic and shallots
    Ingredients
    1. Whole chicken, cut into pieces or 10 thighs(my preference)
    2. Salt(or not depending on how hardcore paleo you are)
    3. Ground black pepper
    4. ½ cup plus 2 tablespoons olive oil
    5. 10 shallots, peeled and split in half lengthwise
    6. 10 peeled garlic cloves
    7. Several sprigs of fresh herbs such as thyme, parsely, sage, basil. No rosemary, it’s a bit much for this recipe

    Directions
    Preheat oven to 350 degrees
    Season chicken with salt and pepper. Toss with the 2 tablespoons of olive oil.
    Brown chicken on all sides in wide frying pan over high heat. Work in two or three batches so as to not crowd the pan.
    If you don’t have a big enough pan for all the pieces move them to a casserole dish. Cover with remaining oil. Place herbs, garlic and shallots in between chicken pieces.
    Cover with lid or aluminum foil depending on pan used. Cook for 1.5 hours.

    You will be left with roasted garlic and shallots. Also the oil which is excellent for dipping in bread if cheating.

    Reply
  • June 2, 2010 at 7:21 pm
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    that recipe was created by Alton Brown of the show ‘Good Eats’

    Reply
  • June 2, 2010 at 8:26 pm
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    Yummy! I think youu should cook for all of sean!!! :) just sayin.

    Reply
  • June 2, 2010 at 8:55 pm
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    Ratatouille (the french are good for something)
    Ingredients
    1/4 + 2 tablespoons cup olive oil
    1 eggplant, peeled cut into 1 inch chunks
    1 zucchini, cut into 1 inch chunks
    1.5 cups sliced onion
    2 red bell peppers, cut into 1 inch squares
    3 cloves of garlic, minced
    14 oz can diced tomato, or 1.5 cups peeled, seeded chopped fresh tomato(youtube how to do it, its easy)
    2 sprigs fresh or .5 tespoons dried thyme
    1 bay leaf

    heat 1/4 cup olive oil in heavy skillet or cast iron skillet over med high heat
    cook eggplant and zucchini until soft and golden in color, about 8-10 minutes
    remove both from pan

    reduce heat to medium
    add remaining olive oil and onions cook until tender, not browned
    remove onions

    repeat with bell peppers and garlic but once cooked and pepper to taste. add tomatoes, thyme and bay leaf. reduce to low heat, cover and cook for 5 minutes. Add other cooked ingredients and cook for 20 minutes or until tender.

    Reply
  • June 10, 2010 at 8:20 pm
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    Paleo Pasta

    Bake a spaghetti squash and scrap out the inner contents, it comes out all stringy like pasta
    The sauce can come from any jar which lists no sugar/high fructose corn syrup as an ingredient or for the cook in you, you can heat olive oil in a pan, add chopped garlic and onion and cook until very brown, add ground beef/turkey/chicken and when fully cooked add diced tomatoes and 1 tablespoon of tomato paste for thickening. Add salt, pepper and any other spices you like and pour over your paleo pasta choice.

    Reply
  • June 24, 2010 at 9:54 pm
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    My paleo pancakes:

    2 eggs, 3 egg whites
    1/3 cup water
    2/3 cup of almond flour
    1 chopped up apple or 1/2 if it is a really large apple
    1 tsp cinnamon

    blend, let sit for a couple minutes. If not thick enough add a little more almond flour, if too thick add a little more water. Makes about 6-8 pancakes.

    Reply
  • June 30, 2010 at 6:27 pm
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    I just made these almond muffins today….they are similar to paleo pancakes in taste and texture, but not half bad for those of you who are sick of eggs like me! I put a little bit of Trader Joe’s fresh strawberry preserves on them and that helped (is that cheating?!)

    1 c. almond butter
    1 c. sliced raw almonds
    1 c. coconut milk
    2 c. shredded coconut
    3 eggs
    Mix and bake at 400 degrees for 15 min. I sprayed the pan with cooking spray instead of using the paper cups and they popped right out.

    Reply
  • July 3, 2010 at 3:28 pm
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    Paleo IceCream – I tried this for my sweet tooth and it is pretty yummy. Plus something nice and cold for the summer time :)

    1 14 oz can coconut milk
    2 cups frozen berries (I used fresh ripe berries)
    1 tsp vanilla extract
    1 egg
    honey drizzle

    1. Blend all ingredients together in a blender.
    2. Pour into individual cups.
    3. Place in freezer for 1-2 hours until thickened. I don’t recommend freezing them solid, unless you want something more like an italian ice instead of an ice cream
    4. Before eating drizzle a small amount of honey if desired for a little extra sweetness
    5. This makes about 4 small cups of icecream

    Reply
  • July 3, 2010 at 5:49 pm
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    A Simple Broccoli recipe (from Alton Brown)

    1 to 1.5 lb fresh broccoli with stalk, rinsed and trimmed
    1/3 cup water
    pinch of salt
    olive oil or butter to finish

    Peel the stalk of the broccoli, remove the florets and cut into 1-inch pieces.

    Cut the stalk in half crosswise and then slice each half into 1/8-inch thick slices lengthwise. Place the stalk pieces in the bottom of a 2 1/2 to 3-quart saucepan, add the water and salt. Lay the florets on top.

    Cover, place over high heat and cook for 3 minutes. Decrease the heat to low and cook for an additional 3 minutes. Remove from the heat, add the olive oil or butter and stir to combine.

    Reply
  • July 3, 2010 at 6:02 pm
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    A properly roasted chicken

    (1) 3 to 3.5 lb chicken
    kitchen twine
    aromatics(citrus, bay leaf, garlic, fresh herbs, etc)

    Allow chicken to come to room temp(about one hour). Remove giblets and neck from body cavity(someone will forget).

    Preheat over to 450 degrees

    Dry inside and outside with paper towel. Stuff body cavity with desired aromatics. Tie legs together with twine and stuff wing tips under breasts.

    Place chicken on oven proof saute pan. I recommend using a probe thermometer inserted in the thigh to ensure accuracy.

    Put chicken in oven and roast for approx one hour. Variables like size of bird and different ovens affect cook time(a probe thermometer takes care of these). Use digital thermometer pull at 170 degrees, and allow to stand for 10min prior to carving.

    Reply
  • July 3, 2010 at 10:44 pm
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    Hi all. I mentioned today that my sister, a professional chef, has a paleo food catering service in Oregon and would be happy to answer any paleo food questions, make recipe substitution suggestions and help out with interesting recipes for the paleo challenge. Email my sister, Deborah Giuliani, directly at GoXfood@gmail.com with any questions.

    Reply
  • July 4, 2010 at 10:19 am
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    Here a breakfast/snack idea that Bubba came up with. Its so simple I can’t even call it a recipe. Its a good substitute if you’re used to eating cereal.

    Just put all the ingredients in a bowl and eat
    - cut up fruit (I like peaches and blueberries)
    - chopped almonds
    - shredded coconut
    - coconut milk (try to find a brand that isn’t so thick, usually “light” is thinner)

    portion amounts are to your preference

    Reply
  • July 5, 2010 at 9:30 pm
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    Desert: Paleo Ice Cream

    1 can coconut milk (full fat)
    2 cups frozen berries
    1 tsp vanilla extract

    Blend together, pour into cups, freeze, then serve!

    Reply
  • July 5, 2010 at 9:37 pm
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    I don’t think of myself as much of a cook, but I’m hoping to become one by the end of this paleo challenge. Below is my first dinner, a version of my favorite Thai soup, and I think it turned out pretty damn good!

    Tom yum khaa soup:

    Ingredients:
    •4-6 cups good-tasting chicken stock
    •3-4 cloves garlic, minced
    •several chopped lemon balm leaves (found in potted fresh herb section at trader joes for $2)
    •1-2 red chilies, finely sliced, OR substitute 1/2 to 3/4 tsp. dried crushed red pepper
    •a generous handful of fresh mushrooms, sliced
    •12 medium raw shrimp, shells removed
    •1 1/3 cup coconut milk
    •1 lime (cut in half)
    •1/3 cup fresh cilantro, roughly chopped
    •optional: extra vegetables of your choice (i used onion but brocolli and tomatoes would be delicious!)
    •the recipe calls for 3 tbsp of fish sauce but i just seasoned with a dash of sea salt since fish sauce is so high in sodium

    Preparation:

    1.Pour stock into a deep cooking pot and bring to a boil.
    2.Add the lemon balm leaves and boil for 1-2 minutes.
    3.Add garlic, crushed red pepper, mushrooms, cocnut milk and lime (squeeze juice and drop whole lime into pot). Reduce heat to medium and simmer 1-2 minutes.
    4.Add the shrimp (plus other vegetables, if using). Simmer 3-4 minutes, or until shrimp is pink and plump.
    5.Dash of sea salt. If too spicy for your taste or if you’d like it creamier, add more coconut milk. If too salty, add another squeeze of lime juice.
    6.Serve in bowls with fresh cilantro sprinkled over.

    Reply
  • July 10, 2010 at 12:06 am
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    Paleo-licious snack mix

    preheat the oven to 400 degrees
    in a metal baking pan spread 1 cup of shredded coconut
    place in the oven for 5-7 minutes or until the edges and top layer of cocnut turns toasty brown

    in a separate bowl mix a 1/4 cup raw almonds, 1/4 cup cashews and a 1/4 cup crushed macadamia nuts with a tbsp of coconut milk (and a small drop of raw honey) The nuts should be very lightly coated with the cocnut milk mixture

    Toss the nut mix with the browned coconut in the metal pan and place back in the oven for 5 minutes

    Chop 1/4 cup dried organic raspberries or dried apricots into small pieces. Add this to the nut and coconut mixture and bake for an additional 5-10 minutes.

    let cool and enjoy :)

    Reply
  • July 11, 2010 at 3:53 pm
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    I found this recipe at everydaypaleo.com. and thought it sounded good. Im gonna make it tonight and i’ll let you all know how it goes

    Pecan Crusted Chicken

    4 chicken breasts

    1/2 cup organic spicy brown mustard

    2 tbsp raw organic honey

    1 cup pecans

    sea salt

    Pre heat oven to 350. In a medium sized mixing bowl blend together the mustard and honey. Toss the pecans in a food processor and pulse until the nuts are finely chopped. Pour the chopped pecans either on a plate or in a pie pan if you have one. Using a paper towel, remove any excess moisture from the outside of your chicken breasts. Taking one chicken breast at a time, first place the chicken into the mustard/honey mixture and coat on both sides. Transfer chicken to the chopped pecans and again cover both sides. Place coated chicken into a greased glass baking dish (I used a little olive oil spray to cover the bottom of the dish) and sprinkle each chicken breast with just a little sea salt. Bake at 350 for 45 minutes or until the chicken juices run clear.

    Enjoy!

    Reply
  • July 12, 2010 at 11:27 am
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    It’s hard to figure out something to make for me and Scott’s wedding anniversary tonight. Can’t really go out to eat with the strict paleo. Does anyone have any unique suggestions? i need something that is nice but won’t take forever to make cause we have to be able to make it to the 6:30 class tonight LOL!!

    Reply
  • July 14, 2010 at 1:52 pm
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    Paleo Pizza-
    Oh my, this is probably one of the greatest findings so far. I love it. I made it for my non-paleo fiance & he didn’t even notice can’t take credit for this receipe got it from Jessica over here at GSS.

    Crust ingredients:
    2 cup almond flour/meal
    2 eggs
    2 tsp of olive oil
    1 tsp Italian seasoning
    1/2 tsp salt (i didn’t use salt)

    Preheat oven 350

    Beat eggs and then add the rest of the ingredients. I added 2-3 TB more of almond flour, because I thought it was too wet. I then covered a cookie sheet with parchment paper and put a little bit of olive oil on the paper. Next spread the dough evenly on the cookie sheet (I liked it better thin) . Put a little more olive oil on top and then put it in the oven for 15 minutes until crust is brown. Remove the crust from the oven and cover with toppings. Then place back in the oven for 5-7 minutes. This heats up the toppings.
    For toppings I found organic tomato sauce and added a little bit of garlic and Mrs. Dash Italian seasoning. Then topped it with sliced sun dried tomato chicken sausage from Trader Joe’s. I also put sun dried tomatoes and artichokes Yumm :)

    Reply
    • October 20, 2010 at 10:03 pm
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      i really enjoy the paleo pizza. give it a try folks. i usually double it and have a quick meal for later in the week.

      Reply
  • July 14, 2010 at 2:11 pm
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    Paleo Keylime Pie recipe:
    Courtesy of Steve Parsoneault

    Crust:
    1.5 cups whole almonds
    4 pitted dates
    1 Tablespoon Coconut Oil
    (I didn’t make up the date part.. here’s some paleo crust recipes)
    Put it all in a food processor and stop just short of nut-butter
    Dump it into a standard pie pan (smear with coconut oil first) and, with your fingers, just mush it flat. Don’t bother going all the way up the sides with it – though a visible crust looks good, you have to worry about it burning in the oven – too complex for a lazy caveman. Form the crust so it goes about half way up the sides. Pre-bake at 350 for 6-8 minutes – should be just a tad golden

    Filling:
    4 teaspoons lime zest (you know… get the grater out)
    1/2 Cup lime juice (fresh of course)
    3 Tablespoons agave syrup (can use honey)
    2 Tablespoons coconut flour
    3 eggs
    1 Cup Coconut Milk (Thai Kitchen brand recommended)

    Get a whisk and mix it up real good. When pie shell is done, dump filling into shell and put back in oven for another 25-30 minutes (filling should appear to be set up). Make sure the crust is covered with micture, or it will burn. I put foil around the corners to prevent this.
    I couldn’t find Key limes, so I used regular and this was still delicious. Let the pie cool, and the consistency is better the next day but of coarse I could not wait to dig in.

    Reply
  • July 28, 2010 at 9:27 pm
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    These are dangerously delicious. Courtney found the recipe by googling “fudge babies paleo” and they completely satisfy my chocolate craving!!!!!!!

    1 cup walnuts (or any nut you want)
    1 1/3 cup pitted dates
    1 teaspoon vanilla extract
    4 tbsp cocoa powder

    Put everything in a food processor/blender and mix. Roll into little balls and refrigerate. You could roll them in cocoa powder, coconut flakes, or more nuts if you like it real nutty (Jesse :) )

    Reply
    • November 21, 2010 at 7:35 pm
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      these came out awesome

      Reply
  • September 2, 2010 at 8:14 am
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    found this recipe on Crossfit Redline out of Naples, Fl while doing some research for a friend of mine. i think i might make it tonight.

    Squash Casserole:

    • 4-5 pounds yellow crookneck squash (or zucchini), sliced
    • 1 onion, finely chopped
    • 6 slices bacon, chopped into pieces
    • 1/2 pound Italian sausage (spicy or regular)
    • 1 pound raw shrimp (peeled/deveined/tails off), chopped into bite-sized pieces
    • 2 eggs
    • Butter, if needed for sautéing
    • Optional seasonings: salt, pepper, Cajun seasoning or hot sauce, Parmesan cheese
    Instructions:
    Preheat over to 350 degrees Fahrenheit.
    Cook the bacon and sausage together in a large soup pot or other deep pot. When fat begins to render, add the onion. Sauté until bacon is slightly crispy, sausage is crumbled and cooked and onion is soft.
    Add the sliced squash (it may be easiest to add it in several batches) and stir to coat with meat and rendered fat. Turn the heat to high. This is necessary to quickly cook off any moisture the squash releases so that the squash can brown and caramelize, rather than “boil” in its own water. If the sausage and bacon have not rendered enough fat to cook the squash, then add some butter to the pot. The squash is done once it is slightly browned and there is no liquid sitting in the pot. By this time, the squash will have reduced by about half. Season with your choice of salt, pepper, Cajun seasoning and/or hot sauce.

    Remove the pot from the stove and let it cool slightly.
    Beat the eggs in a small bowl and pour over the squash mixture.
    Add the raw shrimp and 1-2 handfuls of grated Parmesan cheese (optional).
    Stir to combine all ingredients then pour into a casserole dish.
    If you like, top the dish with a few pats of butter or a sprinkle with Parmesan cheese. Bake until hot and bubbly, approx. 30 minutes.
    (It is important to not cook the shrimp prior to baking the casserole. The shrimp will get overcooked and rubbery if you do.) Enjoy!

    Reply
  • October 19, 2010 at 8:43 pm
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    Pumpkin Muffins
    from Mark Sisson’s The Primal Blueprint Cookbook

    Ingredients:

    1/2 cup coconut flour
    1/2 teaspoon baking soda
    1/2 teaspoon salt
    1 teaspoon cinnamon
    1/2 teaspoon nutmeg
    1/4 teaspoon cloves

    1/2 cup cooked pureed pumpkin
    6 eggs, beaten
    4 tablespoons coconut oil (or unsalted butter)
    1/3 cup maple syrup (i used agave nectar)
    1 teaspoon vanilla extract

    1/4 cup chopped pecans or walnuts (optional)
    chocolate chips (optional)

    instructions:

    preheat oven to 400 degrees

    Grease muffin pan very well or use aluminum disposable muffin liners (paper liners will not work)

    Sift coconut flour, baking soda, salt, and spices into small bowl. Stir to blend well and set aside

    Place pumpkin puree in a medium mixing bowl. One by one, crack the eggs into the bowl, mixing well with the pumpkin puree after each egg is added. Add melted coconut oil (or butter), maple syrup, and vanilla extract and mix thoroughly.

    Add flour mixture to egg mixture and blend well with a whisk until most of the floury lumps have disappeared, but don’t stir more than necessary to blend. Gently fold in nuts and/or chocolate chips, if using.

    Spoon into greased muffin pan to two-thirds full. Bake for 18-20 minutes, until lightly golden brown on top and toothpick inserted into center of muffin is clean when removed.

    Reply
  • October 20, 2010 at 10:17 pm
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    Spaghetti

    1lb ground beef or turkey
    Olive oil
    1 spaghetti squash
    1-2 cups marinara sauce
    1-2 cloves crushed garlic

    Split and/or cut spaghetti squash in half longwise. Use a spoon to remove the seeds. Put both halves face down in baking pan with 1/3 cup of water. Bake at 375 for 30 minutes. When it’s done make noodles with a fork by running the folk through the inside of the squash. (If the noodles are still too crunchy for you, let them bake longer and it will soften up)
    Brown the meat with olive oil. Add the sauce and noodles. (I also added diced tomatoes, mushrooms, black olives and diced onions) Add the garlic last and don’t cook the garlic for long to maximize health benefits.

    Reply
    • October 26, 2011 at 8:47 pm
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      Trying this tomorrow! Can’t wait!

      Reply
  • November 18, 2010 at 10:13 pm
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    10 eggs
    2 cups of cream or milk
    1 cup shredded gruyere cheese
    1 cup shredded Swiss cheese
    1 lb bacon cut into small pieces
    2-3 cups spinach
    1 medium onion, diced
    Salt and pepper to taste
    Cook bacon in skillet, set aside, and remove most of the grease leaving a small lining of it. Cook onion in grease on medium, when translucent add spinach to wilt it. Set it aside to cool. Mix in bowl eggs, cream, salt and pepper. In a greased 9×13 pan, evenly sprinkle the bacon and onion and spinach on bottom. Pour egg mixture over it. Sprinkle all of the cheese evenly on top. Cook @400 for 35-40 min or until you can cleanly put a knife in the middle. I also cooked up some sausage and put it in there. I suggest cream because it makes the eggs better

    Reply
    • December 22, 2010 at 8:15 am
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      I’ve been eating alot of groun turkey with minced garlic (3 cloves), pinch of salt, and pepper, ground thyme, 1/4 cup onion, 1/4 finely chopped portobello shrooms, 1/2 cup finely chopped spinach……don’t use the super lean turkey because it’s too dry! What’s all this crossfit mumbo jumbo?

      Reply
  • December 22, 2010 at 8:16 am
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    sidenote…….in two years, you chuck taylor wearing shirtless warriors will be calling me Ironman!

    Reply
  • January 6, 2011 at 10:05 am
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    Another good website with Paleo recipes and ideas is health-bent.com.

    Reply
  • January 10, 2011 at 7:22 pm
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    What, when, and how much should I eat before the WOD?

    Reply
  • February 18, 2011 at 4:35 am
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    A quick tip for a good fast-food meal: Chipotle Mexican Grill. You can get a bowl (no flour tortilla) with veggies (onions and bell peppers), meat, pico de gallo (their mild salsa) and guacamole. Post Wod it’s amazing and convenient (on my way home from the box).

    Reply
  • June 30, 2011 at 3:24 pm
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    I have found that Paleo is hardest in the morning… I always fail with breakfast. So I went to target and got a rubbermade cereal container and at trader joes bought 1 bag of Organic Thompson Raisins, 4 bags of dry roasted unsalted slivered almonds, 2 bags of freeze dried strawberries, 1 bag of raw pepitas (pumpkin seeds), 1 bag of unsalted sunflower seeds, and a jar of cinnamon. Mixed it all together its actually really good I went a little heavy on the cinnamon but still is amazing. You have to let it sit for a couple mins in almond/coconut milk (whatever you prefer). Hopefully it helps more people succeed with eating Paleo it makes all the difference.

    Reply
  • June 30, 2011 at 3:30 pm
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    P.S. If anyone wants to try it before they spend like 20 bucks on cereal let me know and i will bring a little bit in so you can try it.

    Reply
  • September 9, 2011 at 9:43 pm
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    SO GOOD I HAD TO SHARE

    1 lb salmon fillets
    1-2 Tbs olive oil
    2 limes, cut in half
    1 tsp sea salt (optional)
    1 tsp ground chipotle

    Instructions

    Preheat oven to 500℉.
    Rinse salmon, pat dry and place on a metal baking sheet
    Rub each fillet with olive oil, and squeeze the juice from one-half lime onto each fillet
    Sprinkle fillets with sea salt and chipotle, then place a half lime on top of each fillet.
    Turn down oven temperature to 275℉, and immediately place salmon in oven. Cook for 8-12 minutes, or until salmon is cooked to the desired temperature.

    Reply
  • October 16, 2011 at 3:04 pm
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    This is an adaptation of a recipe from the terrific italian chef Mario Batali. I have made it for years with the mozzarella and parmesan cheese called for in the original version. Last nite I made it w/o the cheese and was very surprised that it was still yummy. Here is my version:

    POPEYE PIE
    put 2 bags fresh baby spinach in a large pot with lid and cook on low till wilted (do not add any water)
    drain spinach in a colander, press out any excess moisture
    chop 1 med. onion
    sautee onion in 7″ skillet with 2 tablespoons olive oil
    while onions are sizzling, beat 6 eggs and season them with salt and pepper as desired
    chop the spinach and stir into the eggs
    pour the egg / spinach mixture into the pan on top of the onions
    cook on med. heat about 5 min.
    take a spatula and loosen up the pie if it is adhered to the bottom of the pan
    put a plate on top of the pan
    CAREFULLY flip the pie onto the plate, then slide it back in to the pan and cook for about 5 more min. till set.

    If it falls apart when flipping don’t cry… It will still taste good! ENJOY

    This is good as a side dish, for lunch or snack.. I can eat it cold, but room temp. is ideal.

    Reply
  • October 16, 2011 at 8:19 pm
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    Made a few tasty meals for the week…
    1. MEATZA
    Crust….2 lbs grass fed beef/two eggs/half an onion and whatever spices
    -knead all ingredients and then spread out on a baking sheet
    -bake for 10min at 350
    – drain any grease
    Add whatever toppings you want with some purred Tom sauce (Trader Joe’s )
    -I added peppers, onions, duck sausage
    -bake for an add’l 10 min
    2. STUFFED PEPPERS
    Stuffing…
    -1 red pepper/1 green pepper
    -1 onion
    -2 pasillo chili peppers
    -2 jalapeños
    -1/2 cup organic low sodium chx broth
    -4 oz of organic tomato puree (1/2 of a small can…Trader Joes)
    -3 or 4 chx breast
    *Shred veggies
    *Sauté the veggies first then add the broth/Tom sauce until veggies are cooked
    *Add shredded chicken to the mix
    *Cut the tops off of 4 bell peppers, gut and clean them
    *Preheat oven to 350
    *Stuff peppers and place in the oven for 20 min.
    ENJOY!

    Reply
  • October 16, 2011 at 10:50 pm
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    Egg Cupcake recipe I used today to make breakfast for the week

    10 -12 eggs whisked well

    1 green onion

    2 zucchini

    Handful of mushrooms

    3 big handfuls of spinach

    Chopped up steak from the night before

    sea salt and black pepper to taste

    Preheat oven to 350 and grease with olive oil two muffin pans. Whisk all your eggs in a big bowl. Chop up all the ingredients and add to the whisked eggs. Use 1/4 cup scoop and scoop in to muffin pan! Bake at 350 for 20-25 minutes.

    Reply
    • October 17, 2011 at 12:48 pm
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      How was it? Sounds delicious! I need more seasoning in mine. I made a dozen last night with red peppers, mushrooms, ground chx and onions.

      Reply
      • October 17, 2011 at 8:21 pm
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        It was really good! I even grabbed one bout an hour before the workout cause I actually didnt eat enuff today :( Super easy and I am glad you showed me the light obi-one-kanobi ;)

        Reply
  • October 17, 2011 at 12:12 pm
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    Chili-Lime Shrimp from the Paleo Diet Cookbook…

    2 tblsp EVOO, 1 garlic clove minced,1/2 c cherry tom cut in half, 1lb med shrimp, 1 tsp paprika, 2 tbsp chopped cilantro (I love anything with cilantro!), juice from 1/2 lime, cayenne pepper to taste.

    Heat oil in skillet on medium. Saute garlic for 1 min. Add tomatoes, continue cooking for 2 min. Toss in shrimp (careful! Be sure to dry them of excess H2O first….yes, I am speaking from experience) for another 2-3 min or until pink. Turn off heat and toss w/paprika and cilantro. Squeeze lime over shrimp and sprinkle w/Cayenne.

    Can be served hot or cold, lunch, snack, or dinner. I have been snacking on them throughout the day…. Even though I am starting to feel like crap, they are really good to look forward to! Enjoy! :0)

    Reply
    • October 17, 2011 at 12:50 pm
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      Allison- what are you having has your carb/fat with all that shrimp? Salad w/avocado maybe? Sounds yummy though. :-)

      Reply
      • October 17, 2011 at 1:01 pm
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        Dee,
        Today:
        Breakfast: 2 poached eggs, 4 strips of bacon, banana, coffee and fresh squ oj
        Lunch: Mixed greens, grilled chx seasoned with garlic pepper, dried cranberries, cherry tomatoes w/Paleo Spinich Salad Dressing (Also from Paleo cookbook – Pureed tomatoes, dry mustard, evoo, a little vinager, paprika). And the shrimp…yummy!
        Snacks: Almonds

        Definitely making sure I get the fat in there somewhere….don’t want to shock my system too much! I will be having plenty of bacon and red meat too…

        Reply
  • October 17, 2011 at 2:50 pm
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    So if there is anyone out there that cannot stomach black coffee here is a great seasonal “creamer” that I use. I got this from coastalcavegirl.com

    1 cup coconut milk
    2 tablespoons pureed pumpkin
    1/2 T honey (optional) I don’t use and it still tastes great
    1 1/2 teaspoon of cinnamon

    Heat all ingredients in a skillet while whisking until it starts to steam. Then place in a food processor and blend until frothy! I use only a tablespoon of this and it is a great alternative.

    Reply
  • October 18, 2011 at 8:47 am
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    @ Allison- seems like you are on a roll. I would suggest that you try to minimize your intake of hi glycemic carbs first thing in the morning. OJ is so high in sugar, that I would cut back on that and eat an orange later in the day. The reason being, is that we are very insulin sensitive first thing in the morning, since we have been fasting all night. So we are going to really spike up our blood sugar when we have a banana and OJ and what we really want to do is keep our blood sugar in a balanced state as much as possible.
    Also, I would save the banana for a preworkout snack too….

    Check out this chart that breaks down the nutritional value of fruit!

    COPY AND PASTE THIS INTO YOUR BROWSER….
    http://thepaleodiet.com/wp-content/uploads/2011/04/Fruits-Sugars.html

    Reply
  • October 18, 2011 at 12:41 pm
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    Coaches,

    For breakfast today I had

    Spinach Omelet (3 eggs cooked in coconut oil, handful of spinach), almonds, and 3-4 strawberries

    Lunch:
    Chicken Fajita salad -
    (Chicken Fajita Mix = 1tsp olive oil, 3/4 cup onions, 1lb chicken breast, 1/2 tsp cumin, 2 tsp oregano, 1 cup chopped bell peppers)

    half Avocado (those buggers are hard to cut! tips?)
    lots of dark green lettuce (red leaf)
    1/3rd chicken fajita mix
    1 tomato (cut into quarters)

    ———–
    Will be having

    snack: Apple
    Dinner: 8oz Grilled Salmon, green beans, and side sald

    yes, no, maybe so?

    Reply
    • October 18, 2011 at 12:46 pm
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      Last two days, I’ve had the Spaghetti Squash prepared the way Ryan said it above:

      Spaghetti

      1lb turkey
      Olive oil
      1 spaghetti squash
      1-2 cups marinara sauce
      1-2 cloves crushed garlic

      I hope I’m doing ok!! :-)

      Reply
  • October 18, 2011 at 1:13 pm
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    Don- Everything looks pretty good so far! You maybe able to afford having another snack…but make sure it’s balanced. Carb/Fat/Protein.

    As far as the avocado…I have learned that they are much easier to cut when they are starting to ripen. So when they are starting to feel softer…cut away!

    Spagetti squash sounds delicious-keep it up.

    Great job on last night’s WOD too…you really started to nail those rope climbs! :-)

    Reply
  • October 18, 2011 at 8:43 pm
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    To cut an avocado, cut it in half length way then remove pit, you can then use knife while it’s still in the rind and cut length way numerous rows then cut the opposite direction ( don’t cut through rind) them spoon out of rind and you should have cubes

    Reply
  • October 18, 2011 at 8:45 pm
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    Wouldn’t home made salsa be ok?? Diced tomatoes, onions, cilantro, jalapeño and cumin

    Reply
  • October 18, 2011 at 8:49 pm
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    It would go great with salad or egg muffins

    Reply
  • October 18, 2011 at 9:50 pm
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    YEAH A SNACK!!!

    Makes 24 mini muffins
    1/2 cup coconut flour
    6 eggs
    1/3 cup honey
    1/3 cup grapeseed oil
    2/3 cup crushed walnuts (optional)
    2 bananas
    1 tablespoon vanilla extract

    Directions

    Preheat oven to 350 degrees.

    In a large mixing bowl, mix all ingredients together with a whisk – do not add the bananas until you have a smooth batter. Once your mixture is creamy smooth without any lumps, add in your diced bananas and slowly mix.

    Pour the batter into muffin tins (I only have mini-muffin pans but use whatever you want!). Bake in the oven for 25 minutes. Serve warm or at room temperature. My husband liked this better than the banana nut bread I made awhile back. I think it’s because of the bite size nature of these mini muffins. Great for a light snack between meals or a dessert. Enjoy!

    Reply
    • October 20, 2011 at 9:09 pm
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      Loved this….baked two batches tonight. I think I need to go a little heavier on the bananas next time, but having the blueberries in there def added more flavor!

      Reply
  • October 18, 2011 at 10:06 pm
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    My Breakfast this weekend will be Pancakes!
    Ingredients
    4 eggs
    1 ripe banana, mashed
    1/2 Cup Nut butter (almond or cashew are great)
    30g Scoop of Protein Powder
    1/2 tsp baking powder
    1/2 cup blueberries (optional)
    Cinnamon

    Instructions
    Combine the eggs, mashed banana, and nut butter until smooth. Mix in the protein powder and baking powder. Add blueberries if you like.

    Pour pancake batter in by about 1/3 cup scoops. Sprinkle with cinnamon. Pancakes are ready to flip when the bubbles rise to the top and pop.

    These were delicious all on their own, but would be good topped with sugar free applesauce.

    Reply
  • October 19, 2011 at 8:40 am
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    @ Jeanette- super excited to see these two recipes. I think I will definetly give those muffins a whirl tonight. I have made them before, but I believe I used Almond Meal. I wasn’t a huge huge fan…I probably could have used more bananas for flavor! I love the pancake idea too…I will have to make that for breakfast one day on the weekend.

    BTW- super proud of myself last night. Lee and I went to Mahi Mahs and as tempting as it was to have a beer, I ended up having a water and ordering an awesome Tuna Tower concoction and asked for no rice. It was amazing! My sweet tooth kicked in when I got home though, those muffins would have been nice! I had plaintain chips and apple sauce instead..it did the job. I would have rather have had a more balanced snack, but it kept me from wanting to eat Lee’s treats that he bought last night. (it was his cheat night, I guess!)

    Today, I have left over stuffed pepper mix that I am going to throw ontop of a big salad with avocado with lunch. Looking forward to a little spiciness in my life! :-)

    Reply
  • October 19, 2011 at 9:52 am
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    We had Paleo pizza last night– It was awesome. Made crust with almond flour, almond butter, eggs, and 1/2 tsp of salt. Toppings- Ground turkey, red peppers, green peppers, artichoke, and marinara.

    I also had a side salad with Romaine lettuce/Spinach, avocado, cucumber, and cilantro. Mix all together. Salad was yummie– no dressing.

    I will say at work yesterday- we had a Chowdown challenge– I did cheat but for dinner went right back to Paleo…

    Reply
    • October 19, 2011 at 9:57 am
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      AND I felt horrible afterwards– My energy level dropped big time and I felt sick the rest of the day. It was those dang chips that are my weakness not the dang candy bowl for Halloween… BUT Going forward I will not eat chips…

      Reply
  • October 19, 2011 at 10:50 am
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    Dee,
    Thank you for the link! I bought a lot of “dark skinned” fruit thinking it would have more antioxidents and always thought to be better nutritionally. Looks like all have a lot of fructose…I love fruit and especially juice in the AM. I skipped it this AM and was craving it before breakfast but now I feel fine! Had my coffee with coconut milk, cinnamon and vanilla as my non-dairy creamer…so glad I can cut dairy successfully too!

    I love fruit but don’t want to go overboard or spike my insulin too much. What time of day for the higher fructose/sucrose fruits (if at all)? My workouts are usually at 430, dinner at 7-8PM and bed around 10-10:30 (depending on if the Real Housewives are really going at it!)….Also, what are your thoughts on fruit smoothies (fruit, ice, coconut milk, maybe a little honey)? Fruit after dinner, etc…Any guidance so I can keep some of my fruit is much appreciated!!!

    Thank you for supporting all of us in addition to everything else you are doing! We will ALL owe you big time when the 6 weeks is up! :o)

    A

    Reply
    • October 20, 2011 at 2:40 pm
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      Allison, it’s best to cut out fruit completely, especially for the duration of the challege, in order to maximize your results. However, if you absolutely feel the need for fruit, try to limit it to 1 piece (no more than 2) during the earlier part of the day…maybe even before a WOD if possible.

      Reply
    • October 20, 2011 at 2:45 pm
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      By the way, this may be different for every person…some may find they can tolerate fruit in the evening. I, however, personally preferred to avoid it in the evening in order to prevent any sort of insulin spike prior to bedtime. Additionally, I tried to have my last meal/snack of the day no later than 7:00 PM. That way I could mitigate the amount of food unecessarily being shuttled to fat stores.

      Reply
  • October 19, 2011 at 10:54 am
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    Dee,
    Will there be an opportunity to do a 3 week progress check? Just to see how we are tracking and if we need to step it up or look closer at our diet/workouts. We can skip the photo shoot! LOL!

    Thanks again!
    A

    Reply
  • October 19, 2011 at 3:56 pm
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    Dee,

    Can you post the core support chair thing. I want to buy one on Friday… Too many on Amazon to pick.. Thanks a bunch…

    P.S. Don’t forget the measuring tape– you can forget the camera… haha

    Reply
  • October 20, 2011 at 2:48 pm
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    Quick question: When it comes to a snack between meals I’ve been grabbing a handful of almonds, pecans, etc (plain jane nothing on them). Is there a limit on how many you should take in daily?

    Reply
  • October 21, 2011 at 6:53 pm
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    Someone call 911 – I made this variation of tuna salad and it was so good I had to make sure to keep the burglars at bay! :) Not sure if it is 100% Paleo, but it is too yummy not too share.

    Garden Tuna Toss
    Serves 4

    1/4 teaspoon sea salt
    1 clove garlic, minced
    1/4 cup fresh squeezed lemon juice
    1/4 tsp Dijon mustard
    1/4 tsp coarse ground pepper
    2 tbsps extra virgin olive oil
    1 1/2 cups chopped romaine leaves
    1 cup peeled and diced cucumber
    1/4 cup diced red or green bell pepper
    1 tomato, cut into 1 inch pieces
    2 (5 oz) cans solid white albacore tuna packed in water, drained

    Combine salt, garlic, lemon juice, mustard, pepper, and olive oil in a small bowl and whisk together. Place romaine leaves, cucumbers, bell pepper, red onion, tomato, and tuna in another bowl. Toss with dressing. Enjoy!

    Reply
  • October 21, 2011 at 9:35 pm
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    Hey everyone…we are approaching our first weekend….no cheating, steer clear of the booz too! You want results?you want to look sexy naked….? Don’t be tempted to try and justify something as kinda sorta part of the program…if you do find that you are slipping, remember what your goals are and refocus!

    @ Allison- I would try to cut back on the fruit first…and them maybe adjust eating your fruit around midday, near workout time. We will be doing a Happy Half-way point with a Paleo Pot Luck, remeasuring, etc…November 5th.

    Duncan- everone’s intake of these macronutrients varies….a general rule is to eat when your hungry and typically a couple of almonds will handle that. But, your daily intake maybe somewhere around 25-30 g or so….

    Reply
  • October 26, 2011 at 10:32 am
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    For Ms. Miller….

    One of my favorite Nutrition Challenge changes that I have made is a coconut milk creamer for my coffee. Thanks to Jeanette, I was able to cut out the dairy which I was most concerned about, especially for my coffee. Jess O also tried it (after a few attempts of finding the right CMilk!) and agreed with me that it is even better than our beloved flavored dairy creamer! So “no dairy” mission accomplished!

    Mix one can of coconut milk (solid portion only) with vanilla and cinnamon until smooth and creamy. Some people keep the liquid c.m. to drink but I agree that it is not nearly as tasty as you would think. Also, I used the same mixture to dip strawberries for a dessert in the evening and it was really good!

    I am most excited to admit that I did allow myself one cheat on Monday night in the way of a couple of pieces of dark chocolate. It was amazing how unfulfilling it was and really did not taste nearly as good as I remember it. I felt kind of sick after and have not had any cravings since Monday. I am hoping that means detox is working and my body is recovering from all of the crap I have been pouring in for so long. I sleep like a rock and feel amazing as well as started receiving compliments how I look “good” from people I don’t see as often as y’all which definitely keeps me going.

    Hope you all are feeling great and getting over the hump of cravings…. I am so glad we are going through this together!

    A

    Reply
  • October 26, 2011 at 11:49 am
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    I was getting groceries last sunday for the meal prep for the week – I walked passed the bread isle and my cravings for grains churned my stomach. It was the first time I had those cravings. Has anyone else come across this?

    It’s only the second week, still going strong.

    Reply
  • October 26, 2011 at 2:41 pm
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    CHOCOLATE CHIP COOKIES
    2 ½ cups blanched almond flour
    ½ teaspoon sea salt
    ½ teaspoon baking soda
    ½ cup butter
    1 tablespoon vanilla extract
    ½ cup agave nectar
    ½ cup dark chocolate 73%
    Combine dry ingredients in a large bowl. Stir together wet ingredients in a smaller bowl. Mix
    wet ingredients into dry. Form ½ inch balls and press onto a parchment lined baking sheet. Bake at
    350° for 7-10 minutes. Cool and serve.

    Reply
    • October 27, 2011 at 5:02 pm
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      Choc Chip Cookies????? SHUT UP!!!! I am so doing this! Jeanette….again, you save us all from falling off the wagon!

      Reply
  • October 26, 2011 at 2:53 pm
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    SAVORY PECAN FLAT BREAD CRACKERS
    1 ½ cups blanched almond flour
    ¾ tsp. iodized sea salt
    ½ tsp. onion powder
    ¼ tsp. thyme or rosemary
    ½ cup very finely chopped pecans
    1 egg
    1 TBS olive oil
    Preheat oven to 350 degrees F. Stir together almond
    flour, sea salt, onion powder, thyme, and pecans. Wisk the egg in a smaller bowl until frothy. Add oil
    and wisk again. Pour egg mixture into dry mix and stir until well blended. Line 14-by 10-inch stainless
    steel baking sheet with parchment paper. Drop heaping tablespoons of dough on paper, allowing at
    least 1 ½ inches between each mound. Place another piece of parchment paper over the dough. Roll
    over parchment paper-covered dough with rolling pin until each mound is about 1/8 inch thick.
    Remove top parchment paper. Smoot h edges and bake for 10 minutes. Flip each flatbread over with
    spatula, allow to cool and enjoy

    Reply
    • October 26, 2011 at 2:54 pm
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      Yummy snack with homemade salsa~~~!!!

      Reply
  • October 26, 2011 at 2:53 pm
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    EASY BREAD
    2½ cups blanched almond flour
    ½ teaspoon sea salt
    ½ teaspoon baking soda
    3 eggs
    1 tablespoon agave nectar
    ½ teaspoon apple cider vinegar
    In a large bowl, combine almond flour, salt and
    baking soda. In a medium bowl, whisk the eggs, and then add agave and vinegar. Stir wet ingredients
    into dry. Scoop batter into a small (approx. 6 x 3 inch) well greased loaf pan. Bake at 300° for 45-55
    minutes on bottom rack of oven; until a knife comes out clean. Cool and serve.

    Reply
  • October 26, 2011 at 5:11 pm
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    Hey everyone-
    I agree with Allison…your cravings will begin to shift as your body detoxes….your palette begins to crave fresh strawberries or maybe one of these baked goodies that Jeannette has posted! Be careful however, of these treats…they should be eaten sparingly as your “little cheat” from time to time and not as your subsitute for healthy low glycemic carb choices, like veggies. That’s where you will get all those nutrients, calcium and antioxidants.

    @ Don… everyone will behave differently during this detox period. It’s perfectly normal to have cravings or to find foods repulsive. I am just having a difficult time eating! lol.

    NOVEMBER 5TH IS OUR HALF WAY POINT! We will remeasure and have a lunch pot luck there after. So bring your favorite dish!!!

    Reply
  • October 26, 2011 at 6:34 pm
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    Ok so Im liking this whole change of diet. Im learning to experiment with food. Maybe this will give others ideas. Its different so bare with me. Heres what I did tonight: If I had to call it something Id call it Caramel Chickapple. lol

    First I cut up a chicken breast into small bite size strips.

    Second I cut up an apple into slices. Not to thick not to thin.

    Then I made my own caramel using:
    3 teaspoons of almond butter
    3 teaspoons of water
    1/2 teaspoon of honey (only to sweeten it up…guess this doesnt have to be used, not even sure if honey is considered paleo) Is it Dee?

    Caramelized/brought to simmer in pan. Put chicken in first and sauteed till cooked. Then I added the apple slices. The caramel was like a marinade for the chicken and gave it a nice, not to sweet taste. Added apple slices and covered and stirred occassionally. Long enough to bake the apples till soft but with crunchy skin. If anyone has ever had baked apples in the past that is what the apple slices tasted like.

    Other than that I really enjoyed it. Maybe cause I used to plain jane chicken, so this was a change of pace for me. Maybe this will spark an idea for someone….;) If you have any ideas please let me know.

    Reply
  • October 27, 2011 at 8:59 am
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    Hey James-

    Honey is okay from time to time, definetly in moderation. At the end of the day, honey is broken down into fructose which we all know can be cumbersome on the liver, because it is the only place that fructose can be absorbed. This in the end, will a carb overload to your liver, making it desire more fructose…thus making us feel hungry!!!!

    That is why I feel that sweetners in general should be consumed as a treat on occasion. Hope this helps. :-)

    Reply
  • October 27, 2011 at 1:35 pm
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    So who is making dinner tonight:)

    Reply
  • October 31, 2011 at 8:18 pm
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    Here’s an updated meal plan had yesterday for the last two days.

    Yesterday (Sunday)
    Morning 3 eggs, spinach, strawberries, almonds

    Lunch 8oz Chicken fajita salad (yellow bell better, chicken, avocado, kale, spinach)

    beef jerky, also ate a whole red bell pepper on the way home from the nutrition convention @ farmers market

    dinner was 8oz salmon with a side salad with half handfull almonds & a few pecans

    ___

    Today was:

    Morning 3 eggs, spinach, strawberries, almonds
    morning snack: almonds
    Lunch : Lunch 8oz Chicken fajita salad (yellow bell better, chicken, avocado, kale, spinach)
    midday snack: orange
    dinner: sphagetti squash (tonight is going to be 85/15 organic beef instead of turkey)

    Reply

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