Lisa's Nutrition Blog

A New Take on Egg Muffins

2012-02-09T18:33:00.000-08:00

12 Eggs
12 Slices Bacon *
Raw Spinach Leaves
1/4 Cup Crumbled Feta
1/4 Cup Chopped Green Onion

Preheat oven to 350 degrees. Cut the bacon slices in half, crisscross the bacon in the bottom of a muffin pan (I like the silicon pans, easier to remove the eggs.) Cover the bacon with a bunch of spinach leaves, then crack one egg on top of each of the 12 prepared muffin cups. Top each egg with 1 teaspoon each of the crumbled feta and chopped green onion. Bake at 350 for 20-25 minutes until eggs are set and yolk is cooked through. Makes breakfast for 4 - 6 days.

* Other meat options: Canadian bacon, chorizo slices, prosciutto, or sliced turkey.

Easy Baked Salmon with Chili and Lime

2011-10-31T18:15:00.001-07:00

1/4 c Fresh Squeezed Lime Juice
2 tbsp Melted Butter
2 tsp Chili Powder
Salt and Pepper to taste
4 - 6oz Salmon Fillets

Preheat oven to 375 degrees. Prepare the marinade in a medium-sized glass bowl. Combine lime juice, butter, chili powder, pepper and salt in the bowl. Place the salmon fillets in a baking dish and pour marinade over the fillets. Let the salmon marinate for approximately 1 hour (in the refrigerator), turning 3 or 4 times. Bake 35-45 minutes or until salmon flakes easily with a fork. I think this would be delicious with any type of fish: halibut, ahi, red snapper, tilapia, etc... This is by far the easiest way I have cooked salmon and since Pete and both boys loved it, I call this one a keeper.

Grilled Summer Vegetables

2011-07-16T18:44:00.000-07:00

2 Large Heirloom Tomatoes
1 Large Zucchini
1 Large Yellow Summer Squash
1/2 c Olive Oil
1/2 c Fresh Squeezed Lemon Juice
1 tbsp Chopped Fresh Basil
1 Garlic Clove Minced Garlic
1/2 tsp Pepper
1/2 tsp Sea Salt

In a large bowl, whisk together the last six ingredients for the marinade. Slice the vegetables in 1/2 - 3/4 inch slices. Place in bowl, toss to coat, reserve marinade for basting. Grill vegetables 2-4 minutes per side or to desired doneness. Baste several times while grilling. Serves 2-4.

Paleo Granola

2011-03-12T20:17:00.000-08:00

Ingredients:
2 Cups Slivered Almonds
1 Cup Raw Sunflower Seeds
1 Cup Raw Pumpkin Seeds (pepitas)
1 Cup Almond Meal
1 Cup Unsweetened Coconut Flakes
1/2 Cup Raw Honey
1/2 Cup Liquid Coconut Oil
1 tsp Vanilla
1 tsp Cinnamon
Optional - 1 Cup Dried Blueberries or Cranberries

Directions: Since I like the flavor of coconut, but not the texture, I put the almond meal and shredded coconut in a food processor and grind together until fine. If you don't mind the texture of the coconut, you may skip that step. Place first 5 ingredients in the food processor and pulse several times to combine. Pour mixture into a large bowl. Pour the coconut oil into a 1 cup glass liquid measuring cup, add the honey, vanilla and the cinnamon. (Combining everything in this way allows all of the honey to pour out instead of sticking to the measuring cup.) Pour mixture over the nut and seed mixture and stir with a wooden spoon. Cover a cookie sheet with a layer of foil, then spread mixture over foil. Bake at 350 degrees for 20-30 minutes until golden brown. Let cool, then store in an airtight container or Ziploc bag. This is great plain as a snack, sprinkled over yogurt, or have 1/4 - 1/2 cup with chilled almond milk for breakfast.

Chicken Fajitas

2010-07-27T20:18:00.000-07:00

Ingredients:
1 Tbsp Coconut Oil
6 Boneless, skinless chicken breasts (cut in thin strips)
1 Large Onion (cut in slivers)
1 Red Bell Pepper (cut in slivers)
1 Orange Bell Pepper (cut in slivers)
3 Yellow Squash (cut in slivers)
8 oz Bella Mushrooms (cut in slivers)
4 Cloves Garlic (minced)*
1 Tbsp Chili Powder
3 Tsp ground Cumin
1 Tsp Black Pepper
1/2 Tsp Cayenne Pepper
Salt to Taste
12 Romaine Lettuce Leaves

Directions: In a large wok, warm the oil and garlic over medium heat. Add the chicken strips and cook until done, stir regularly. Add remaining ingredients, mix well, cook covered for about 10 more minutes. Stir every couple of minutes so vegetables cook evenly. Fajitas are done when peppers are tender and onions translucent. Scoop into lettuce leaves and top with salsa and avocado. Serves 6-8.

* I used 4 cubes of Trader Joe's Frozen Garlic. I love it, less smell on your hands, same great flavor.

Sweet Potato Fries

2010-05-24T19:41:00.000-07:00

4 Small Sweet Potatoes
1/4 Cup Olive Oil
1 tsp Cinnamon
1/2 tsp Pepper
1/2 tsp Salt
1/8-1/4 tsp Cayenne Pepper

Preheat oven to 425 degrees. Wash and peel sweet potatoes (you can leave the skin if you prefer, I don't.) Cut into 1" wedges or slices. Place fries in a large zipper lock bag. Pour olive oil and spices in to bag and shake until all fries are coated. Line a cookie sheet with foil and place sweet potatoes in a single layer to be sure they cook evenly. Roast at 425 degrees for 20 minutes. Makes 4 servings. Great as a side dish with dinner or as part of your post workout recovery meal.

Aruglula Salad with Asian Pears and Chicken

2010-05-03T19:14:00.000-07:00

4 Cups Baby Arugula
1 Asian Pear
1 Cooked Chicken Breast (6-8 oz)
1 oz Toasted Walnuts
1 oz Gorgonzola (optional)
4 tbsp Trader Joe's Champagne & Pear Vinaigrette with Gorgonzola

Wash the arugula, pat dry, and add to large bowl. Core and chop the pear and chicken breast, add to bowl. Top with toasted walnuts, gorgonzola and salad dressing. This will serve two, so enjoy it with a friend.

Sorry about the long hiatus, I am finally getting back in the kitchen after breaking my ankle...

Heavenly Chocolate Balls

2010-03-15T19:45:00.000-07:00

1 Cup Almond Meal
2/3 Cup Unsweetened Cocoa Powder
1/2 Cup Pecans
8 Dates
1 tbsp Agave Nectar
1/2 Cup Liquid Coconut Oil

Place first 5 ingredients in food processor and pulse until finely chopped and combined. Heat Coconut Oil in a small sauce pan until melted. Add Almond Meal mixture and stir until you have a thick paste. If paste is too thick, add a bit more oil. If paste is too thin, add a bit more almond meal. Using a small spoon or melon baller (I used a small coffee scoop), form smallish balls and place on a wax paper covered cookie sheet. Place cookie sheet in refrigerator for about an hour until coconut oil solidifies. Store in an airtight container in the refrigerator.

These are truly awesome and won't last long.

Paleo Meatloaf

2010-03-09T20:04:00.001-08:00

2 lbs. Grass Fed Ground Beef (or ground turkey)
4 Eggs
1 1/2 C Shredded Zucchini
1 1/2 C Shredded Carrot
8 oz Crimini Mushrooms - minced
1 Small Onion - minced
1-2 Cloves Fresh Garlic - minced
1 tbsp Italian Seasoning
1 tsp Sea Salt
1 1/2 tsp Black Pepper
1/2 C Paleo BBQ Sauce*

In a small pan, saute the onion, garlic, mushrooms and spices over medium heat until tender. In a large mixing bowl, add the ground beef, eggs, zucchini, carrots, sauteed vegetables and 1/4 C paleo BBQ sauce. Mix with clean hands until well combined. Place mixture in meatloaf pan. Bake for 1 hour 15 minutes at 350 degrees (until meat thermometer reads 160 degrees.) Remove and pour 1/4 C paleo BBQ sauce evenly over meatloaf, bake for additional 10 minutes. Let rest about 5 minutes and serve.

*Paleo BBQ Sauce
1 15 oz Bottle La Victoria Red Taco Sauce (Medium)
1 20 oz Can Red Enchilada Sauce
2 tsp Liquid Smoke
1/4 C Honey

Store in an airtight container in the refrigerator.

Information you could use: Most BBQ sauce has 15 grams of carbohydrate per 2 tbsp serving due to the sugar and corn syrup used to make it. This recipe yields 4 cups of BBQ sauce with a total of 88 grams of carbohydrate which equates to just 2.75 grams of carbohydrate per 2 tbsp serving.

Paleo Chocolate Pudding

2010-03-02T20:51:00.000-08:00

1 Large Very Ripe Avocado (I used 2 smallish ones)
1 Large Ripe Banana
3 TBSP Cocoa Powder
1-2 TBSP Honey

Cut avocado in half and scoop into food processor. Peel the banana and break into small chunks, place in food processor. Add the cocoa powder and honey, blend until it has the consistency of pudding. Pour into 2 custard dishes and enjoy with a friend. If you decide to refrigerate the other half, place plastic wrap over dish so that it touches the pudding. This will prevent a layer of "skin" from forming over your pudding.

I know it sounds strange and unappetizing, but you really should try it before you pass judgment. It tastes a little different than your usual chocolate pudding but in a really good way. One of the things I really like about paleo deserts is that they do not leave me feeling full, queasy, or sleepy like I do after eating regular deserts that are either too sweet or too rich. This pudding is the same. It satisfied my chocolate/sweet tooth without any negative after effects.

Roasted Chicken and Vegetable Soup

2010-02-22T20:59:00.001-08:00

1 Roasted Chicken
1 lb. Carrots
1 Bunch Celery
1 Yellow Onion
15 Swiss Chard Leaves
1 Head Cauliflower
Salt, Pepper, Spices to Taste
Water and Time

Remove meat from the roasted chicken, set aside. Place the bones and any pan drippings in a large pot, season with salt, pepper, and other spices to taste, (Italian Seasoning, Rosemary, Oregano, Garlic, etc...) cover with water and simmer for several hours. Meanwhile, wash and chop carrots, celery and onion into bite sized pieces. Wash and remove hard stems from the swiss chard, cut or tear into strips. Prepare the cauliflower in the food processor as you would to make cauliflower rice but do not cook.

After you have a nice broth, remove all of the bones from the pot, discard. Add the roast chicken meat, carrots, celery, and onion. Simmer for 1-2 hours longer, depending on the desired tenderness. Add the swiss chard and the cauliflower for the last 30-45 minutes.

I use a Very Large Pot because it is just as easy to make a lot as it is to make a little, and because I love to have leftover soup. The larger the pot, the more water and spices you will need. This is a hearty soup that can serve as a complete meal or you can serve with a side salad.

Roasted Beets and Butternut Squash

2010-02-15T20:44:00.001-08:00

4 Medium Beets
1 Butternut Squash
1 Small Onion
2 1/2 tbsp Olive Oil
1 tsp Garlic Powder
1 tsp Sea Salt
1 tsp Pepper
1 tbsp Honey

Preheat oven to 400 degrees. Peel the beets, chop into bite sized pieces and place in a bowl with 1 tbsp olive oil, toss to coat. Pour beats onto a baking sheet and spread into a single layer. Bake for 20 minutes. While beets are roasting, prepare remaining ingredients. Peel the butternut squash and chop into bite sized pieces, peel and chop the onion. Place vegetables in a zip-loc bag, add the remaining olive oil, spices and honey. Shake to coat. After the beets have cooked for 20 minutes, add the butternut squash mixture to the beets and mix to combine. Bake for another 20 minutes, stirring after 10 minutes, until all vegetables are tender. Makes 4 servings.
This was very tasty and goes well with pork roast or pork chops, would also be fine with chicken.

Paleo Strawberry Cheesecake

2010-02-08T20:04:00.000-08:00

Crust
1 cup Walnuts
1 cup Pecans
5 Medjool Dates
1 tsp Lemon Juice
1 tsp Vanilla
1 tsp Cinnamon
1/4 tsp Sea Salt

Soak the nuts in water for at least one hour. Drain nuts and place all ingredients in a food processor and process until fine. The mixture should look crumbled and begin sticking together. Press crust mixture into the bottom of a 9 inch spring form pan. (I put my hands in two small ziploc bags and pressed it in with my hands, it works really well and doesn't make a mess.) Set aside and make filling.

Cheesecake Filling
2 cups Raw Cashews
16 oz. Strawberries
3/4 cup Coconut Oil (when liquid)
1-2 tbsp Agave
1 tsp Lemon Juice
1/4 tsp Sea Salt

Soak cashews in water at least one hour. Place coconut oil jar in a pan of hot water to melt into liquid form. Drain Cashews and place in the food processor along with the Agave, Lemon Juice, and Sea Salt. Begin to process the cashews while slowly adding in the liquid coconut oil through the top. Process until mixture is smooth. Add the Strawberries a few pieces at a time, blending until smooth. Pour mixture over the prepared crust, cover with wax paper (I use Glad Press-n-Seal.) Place in the freezer until firm, about 3 hours or overnight, this will set the mixture. Remove and place in the refrigerator at least an hour prior to serving. Makes 16 servings.

Coconut Milk Ice Cream

2010-02-01T19:56:00.000-08:00

1 Can Coconut Milk *
2 Cups Frozen Mixed Berries (Costco)
1 tsp Pure Vanilla Extract
1-2 tsp Agave Nectar (to taste)

Place all ingredients in a blender and blend until smooth. Pour into 4 small dishes. I used coffee cups. Freeze for 1-2 hours until firm. Enjoy. Although you definitely don't need to, I added chopped almonds and it was sooo good.

*Be sure to read the label when you buy your coconut milk, some brands add water, don't buy those.

Paleo Shepherd's Pie

2010-01-25T20:47:00.000-08:00

16oz. Ground Buffalo (from my CSA box, you could use ground turkey, beef, etc...)

12oz. Parsnips (pealed and grated)

8oz. Zucchini (sliced)

3oz Mushrooms

1/2 cup Onion

1/4 cup Fresh Cilantro (finely chopped)

2 Green Onions (chopped)

1/2 cup Celery (sliced)

1 Slice Bacon

8 Egg Whites

1 tbsp Olive Oil

1/2 tsp Onion Powder

1/2 tsp Sea Salt

1 tsp Celery Salt

1 tbsp Tuscan Sunset (this is an Italian Seasoning from Penzy's Spice Co.)

Preheat oven to 450 degrees. Peal and grate the parsnips in a food processor. Mix with the onion powder, salt and olive oil, set aside. Cook the bacon slice, remove and keep the bacon fat to saute the zucchini, mushrooms and celery. Saute the onions, ground buffalo, Tuscan Sunset, celery salt and pepper to taste. Drain the meat of any liquid, combine with the sauteed vegetable mixture and mix thoroughly. Let cool for a few minutes. Combine 4 egg whites with the finely chopped cilantro and mix into the meat and vegetable mix. Combine the other 4 egg whites with the parsnip mixture. Coat an 8x8 pan with olive oil (I, of course, used my trusty deep dish baker from Pampered Chef.) Pour in the meat and vegetable mixture, then cover with the parsnip mixture. Bake in the 450 degree oven for 25-30 minutes or until top starts to brown. I served it with fresh fruit. On a side note, if you have not tried the Galia Melon from Costco, it is called "The Perfect Melon" for a reason. It is a hybrid of honeydew and cantaloupe and it is truly an amazing piece of fruit.

Carrot Banana Nut Muffins

2010-01-21T08:42:00.001-08:00

2 cups Blanched Almond Flour (I order mine from justalmonds.com.)

2 tsp Baking Soda

1/2 tsp Sea Salt

1 tbsp Cinnamon

1 cup Dates (pits removed)

3-4 Ripe Bananas

3 Eggs

1 tsp Apple Cider Vinegar

1/4 cup Coconut Oil (I found it at Henry's)

1 1/2 cups Carrots (shredded)

3/4 cup Walnuts (chopped)

In a small bowl, combine all dry ingredients. Place all other ingredients (except walnuts and carrots) in the food processor, process until well combined. Pour mixture into mixing bowl and mix to combine with dry ingredients. When well mixed, fold in carrots and walnuts. Spoon mixture into paper lined muffin pans. Bake at 350 degrees for 25 minutes. Great for a quick breakfast, just add some protein, or as desert. (recipe adapted from paleoplan.com)

Crockpot Pork Loin

2010-01-21T08:37:00.000-08:00

1 2-1/2 - 3 lb Pork Loin

2 Large Zucchini (chopped into 2" slices and quartered)

1 Large Onion (chopped into 1" slices, quartered and somewhat separated)

12 Large Mushrooms (quartered)

1 1/2 Cans Tomato Sauce

Italian Seasoning, Garlic Powder, Sea Salt, Pepper to taste

Olive Oil

Season the pork loin with all spices to taste. Pour enough olive oil into a large skillet to line the bottom, heat over medium-high heat. When heated, add pork loin and brown on all sides. Place pork loin in crockpot, cover with vegetables, sprinkle vegetables with more of the spices to taste, cover all with the tomato sauce. Cook for minimum of 4 hours until done. Pork loin will be easily shred with a fork when done. Serve with a mixed veggie and spring greens salad. Tastes great as leftovers.

PALEO PANCAKES

2010-01-21T08:36:00.000-08:00

1 Small Ripe Banana

1/2 cup Unsweetened Applesauce

1/2 cup Almond Butter

3 Eggs

1/2 tsp Vanilla

Coconut Oil (can use olive oil)

Mash the banana very well in a mixing bowl. Add all other ingredients, except coconut oil, mixing until combined. Coat frying pan with coconut oil, pour in batter. Cook 1-2 minutes until bubbles form, then flip and cook for 1-2 minutes more, being careful not to burn.

I serve some with chopped strawberries and some with Apricot 100% Fruit Spread from Trader Joe's. Other topping choices: unsweetened applesauce, blueberries, real maple syrup, or honey.

Citrus Rosemary Stuffed Roast Chicken

2010-01-21T08:35:00.000-08:00

1 Whole Free Range Chicken

1 Lemon

1 Tangerine

Fresh Rosemary

Salt & Pepper to Taste

Olive Oil

Preheat oven to 325 degrees. Wash chicken and pat dry, remove any excess skin, place on rack in a roasting pan. (I used my Pampered Chef Deep Dish Baker, as I said, I use it for EVERYTHING.) Cut lemon and tangerine into eighths, reserve two pieces of each. Chop rosemary, stuff citrus and rosemary into the cavity (both ends), secure the legs with string or wooden skewers. Squeeze the juice from the remaining citrus over chicken, drizzle with olive oil, and salt and pepper to taste. Bake 45-60 minutes or until juices run clear when you pierce the joint between the body and thigh, or meat thermometer reads 165 degrees. Serve with cauliflower rice and a tossed salad.

FYI, everything came from my CSA box from Garden of Eden Organics, which I pick up at the La Mesa Community Center every Wednesday. They now have grass fed beef, free range chicken and eggs, although the chickens were not laying because of the cold weather, so I did not get eggs last week, hopefully this week...

RIB EYE ROAST WITH GARLIC PEPPER RUB

2010-01-21T08:33:00.000-08:00

1 4lb Rib Eye Roast

GARLIC PEPPER RUB

1 1/2 tbsp Coarse Ground Pepper

2 tbsp Oregano

2 tbsp Minced Garlic

2 tsp Sea Salt (to taste)

2-3 tbsp Olive Oil (enough to make a paste)

Preheat oven to 350 degrees. Place roast in a roasting pan. (I used my Pampered Chef Deep Dish Baker, that thing is awesome for cooking almost anything, you should get one.) Mix all ingredients in a small bowl then, using a knife or small spatula, spread mixture evenly all over the roast. Cook for 1 1/2 - 2 hours depending on desired doneness. If you have a meat thermometer, use it. 145 degrees is medium rare, 160 degrees is medium well done. Served with a large mixed vegetable salad, it was a perfect meal for the omnivores in my family.

Tomatillo Chicken Stew

2010-01-21T08:31:00.000-08:00

Tomatillo Sauce

1 1/2 lbs Tomatillos

1-2 Jalapeño Chile Peppers, (include the seeds if you want the heat, remove them if you don't want the heat), stems discarded, chopped

1 Clove Garlic, Chopped

1 tsp Salt

2 tbsp Lime (or Lemon) Juice

Squeeze of Honey

Stew

2 lbs Boneless, Skinless Chicken Breasts, trimmed of excess fat, cut into 1-inch cubes

Salt and pepper

Olive oil

2 Yellow Onions, Chopped

2 Cloves Garlic, Minced

1 tsp Ground Cumin

1 tsp Ground Coriander

1 1/2 cup Chicken Stock

2 cups Tomatillo Sauce

1 tbsp Fresh, Chopped or 1 tsp Dry Oregano

1 Bunch Chopped Fresh Cilantro

Make the tomatillo sauce. Remove the papery husks from the tomatillos and rinse well. Cut the tomatillos in half and place them cut-side down on an aluminum foil-lined roasting pan. Broil for 5-7 minutes until blackened in spots. Let cool enough to handle. Place the tomatillos, any juice they have released, chile peppers, garlic, salt, lime juice and sugar in a blender, and pulse until well blended. If you make ahead, refrigerate until needed.

Heat a couple tablespoons of olive oil in a large, thick-bottomed pot on medium high heat until almost smoking. Pat dry the cubed chicken parts with paper towels. Sprinkle salt and pepper over them. Working in batches so as not to crowd the pan, and adding more olive oil when necessary, brown the chicken pieces on two sides. When you place the pieces in the pan, make sure there is room between them (otherwise they will steam and not brown), and don't move them until they are browned on one side. Then use tongs or a metal spatula to turn them over and don't move them again until they are browned on the other side. Do not cook through, but only brown. Remove the chicken pieces from the pan and lower the heat to medium.

Add the onions to the pan, and a tablespoon or two more olive oil if needed (likely). Add ground cumin and coriander. Cook a few minutes, stirring occasionally until onions are softened . Add the garlic and cook for 30 seconds more, until fragrant.

Add the browned chicken, the tomatillo sauce, chicken stock, and oregano to the pan. Stir to combine. Bring to a boil and reduce to a simmer. Cook, partially covered, for 20 minutes until chicken is cooked through. Add the cilantro to the stew in the last minute or so of cooking. Serve over Cauliflower Rice with a side salad. Despite the complaints prior to actually tasting this, EVERYONE in my family loved this dish. It is definitely worth the effort required to prepare it.

CAULIFLOWER RICE

2010-01-21T08:30:00.000-08:00

1 Large Head Cauliflower

2 tbsp Olive Oil (can use butter if preferred)

3-4 tbsp Fresh Parsley

Salt & Pepper to taste

Wash cauliflower thoroughly and pat dry. Cut cauliflower in small pieces. Process in food processor until it is the size of rice granules. Steam in a microwave safe container for 5 minutes. Heat olive oil in a skillet on medium heat, add cauliflower, parsley, salt and pepper, tossing mixture to combine until heated through. Serve as you would rice.

Chef's note: Do not add any water, there is enough in the cauliflower. Also, do not use in dishes where the purpose of the rice is to absorb liquid. This is such an easy way to get vegetables into your diet and omit a grain. It tastes better than rice and can be served with almost anything. I have served it with chicken and fish and my family loved it.

LEMON TARTS

2010-01-21T08:29:00.000-08:00

Pastry Crust

1 1/2 cup Almond Meal

4 1/2 tbsp Lemon Juice

6 Dates

Preheat oven to 375 degrees.

Place all ingredients in a food processor and mix until well combined. Line muffin pan with pastry cups and place pastry mixture firmly on the bottom and sides. Bake in oven for 10-12 minutes, or until pastry has browned. Let cool.

Filling

9 tbsp Lemon Juice

Zest of 1 Lemon

1 1/2 tbsp Honey (or more to taste)

3 Eggs

Place lemon juice, lemon zest and honey into a pan, simmer on low heat for 2 minutes. In a separate bowl, beat eggs well. Very slowly add the beaten eggs to the simmering filling, stirring vigorously to form a nice smooth texture. Leave to cool slightly.

When pastry has cooled and the filling has reduce to a warm temperature, spoon the filling into the pastry cups. Place in the fridge until cooled and set. Makes 6-8 depending on size.

Chef's note: I have been wanting to make these for a long time. I don't know why I didn't make them sooner since they were so easy to make. They were definitely worth the wait so I ate two of them last night. I think the pastry turned out a little brown since I used regular almond meal. Next time I will use the blanched almond flour, I think they will turn out prettier.

Butternut Squash Souffle

2010-01-21T08:28:00.000-08:00

1 Butternut Squash (from my CSA box)

2 Eggs

1/4 tsp Sea Salt

1/2 tsp Pumpkin Spice

2 tbsp Coconut Milk

Handful of Chopped Pecans

Wash butternut squash, cut in half and remove seeds. Place in a shallow baking pan in about 1 inch of water. Bake at 350 degrees about 50 minutes until golden brown and very tender (if pressed for time, you can microwave until tender.) Scrape squash out of the skin and puree in a blender. Add the remaining ingredients except for the pecans, mix to combine. Spread into a small baking greased baking dish. Sprinkle pecans on top, bake at 350 degrees for 35 minutes until set and golden brown. Serves 3-4 as a side dish.

Chef's note: The family thought this souffle had great flavor. Son # 1 didn't like the texture, son # 2 thought it tasted too much like pumpkin pie to not have whipped cream on top, and my husband loved it and ate almost the whole thing himself. If you like souffles, give this a try.

Chocolate Cranberry Snack Bar

2010-01-21T08:24:00.000-08:00

3/4 cup Almonds

1 cup Walnuts

1/2 cup Dried Cranberries

3 tbsp Cocoa Powder

3/4 cup Whole Pitted Dates

Place all ingredients in a food processor, blend until well combined. The mix will be crumbly but moist looking. Line a small baking sheet with foil or wax paper. Press mixture firmly into pan with the back of a large spoon. Cool several hours in the refrigerator then cut into snack size bars, store in airtight container in the freezer.

The original recipe called for 3 tbsp of shredded coconut but since I don't like it I replaced it with 1/2 cup cranberries which I do like. This recipe can easily be doubled, which I have done and highly recommend since they are so good and will disappear quickly.

Persimmon Cranberry Walnut Muffins

2010-01-21T08:08:00.000-08:00

2 cups Almond Flour or Almond Meal (Trader Joe's or mail order)

1 cup Pureed Persimmon (about 3)

1 1/4 tsp Baking Powder

1 1/4 tsp Baking Soda

4 Eggs

1/3 cup Honey

1 1/4 tsp Vanilla Extract

1/8 tsp Salt

2/3 cup Dried Cranberries

1/2 Chopped Walnuts

Preheat Oven to 350 degrees.

Mix together all ingredients, except for the cranberries and walnuts, until smooth. Fold in the cranberries and walnuts. Spoon batter into paper lined muffin pan, bake for 20-25 minutes.

Makes 12 muffins.

A word about why I made these... The persimmons came in the CSA box I picked up on Wednesday and I needed to do something with them. What is a CSA box? Glad you asked.

CSA is Community Supported Agriculture and over the last 20 years CSA has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season.

This arrangement creates several rewards for both the farmer and the consumer. In brief...

Advantages for farmers:

Get to spend time marketing the food early in the year, before their 16 hour days in the field begin
Receive payment early in the season, which helps with the farm's cash flow
Have an opportunity to get to know the people who eat the food they grow

Advantages for consumers:

Eat ultra-fresh food, with all the flavor and vitamin benefits
Get exposed to new vegetables and new ways of cooking
Usually get to visit the farm at least once a season
Find that kids typically favor food from "their" farm – even veggies they've never been known to eat
Develop a relationship with the farmer who grows their food and learn more about how food is grown

STUFFED PUMPKIN

2010-01-21T08:07:00.000-08:00

1 4 lb. Pumpkin

2 lbs. Ground Turkey

6 Celery Stalks

1 Small Red Onion

6 oz. Dried Cranberries (or Golden Raisins)

1/2 c. Chopped Walnuts

Salt, Pepper & Oregano to taste.

Preheat oven to 400 degrees.

Cut the top off of the pumpkin and remove the seeds and ALL of the stringy insides. Rinse, pat dry, place on a foil lined cookie sheet or other large baking pan and set aside. In a large skillet, brown the ground turkey with the celery, onions, salt, pepper, and oregano until cooked through. Drain off any liquid. Stuff turkey mixture into the pumpkin and replace the lid. Add water to cover the bottom of the baking pan and cover the entire pumpkin loosely with foil. Bake for 1 1/2 - 2 hrs. depending on how soft you like your squash. Remove foil and bake for another 15 minutes. To serve, simply scoop the filling onto a plate making sure to scoop out some of the pumpkin, or you can slice the pumpkin and serve the filling on top. I added a salad to complete the meal.

Other than scooping out the pumpkin, this was very easy to make and, although it was different, my husband thought is was really good, son #1 loved it minus the cranberries because he "doesn't like to mix sweet and spicy", and son #2 liked it minus the pumpkin because he "doesn't find any squash to his liking." I enjoyed it and, since I made enough for leftovers, can tell you that it reheats well.

Paleo Fruit & Nut Bars

2010-01-21T08:06:00.000-08:00

1/2 cup Almonds

1/4 cup Macadamia Nuts

1/3 cup Pistachio Nuts

2/3 cup Golden Berry Blend

2 tbsp Organic Cocoa Powder

1 tsp Ground Nutmeg

1 tsp All Spice

1 tbsp Ground Cinnamon

1/2 cup Melted Honey

Preheat oven to 375 degrees. Place all ingredients in a large mixing bowl and combine well. Line a small baking pan with foil and lightly coat with oil. Spread mixture evenly and place in oven for 5 minutes. Remove from oven, allow to cool in refrigerator. Serve when cooled and hardened.

Recipe adapted from Paleo Cookbooks by Nikki Young.

Chef's note: I placed the pan in the freezer before cutting. Otherwise they get too soft before you can finish cutting the whole pan. I placed 3 pieces in snack size ziploc bags and stored them in the freezer. Although not for very long because, as I said, they are really good. I purchased all of the nuts, the cocoa powder, and the berry blend at Trader Joe's.

Veggie-filled Pork Rolls

2010-01-21T08:05:00.000-08:00

1 1/2 Cups Shredded Zucchini

1 Medium Red Onion Thinly Sliced

1 Orange Bell Pepper Thinly Sliced

1 Square Dorot Frozen Crushed Garlic (Trader Joe's)

Salt & Pepper

6 Lean Boneless Pork Chops (3/4 inch thick)

1 TBSP Olive Oil

1/2 White Wine

1/4 Cup Roasted Raspberry Chipotle Sauce (Costco)

In a non-stick skillet, saute vegetables with the garlic, salt and pepper until tender, about 3 minutes. Remove from skillet and set aside to cool while preparing pork chops. Trim fat from pork chops and pound with a meat mallet to 1/4 inch thickness. Spread 1/6th of the veggie mixture over each piece of pork. Roll up and secure with toothpicks. Add olive oil and pork rolls to skillet. Cover and cook over medium heat about 15 to 20 minutes, turning once, until done. In another skillet add wine and raspberry chipotle sauce, heat over high heat 2 to 3 minutes or until reduced by half. When pork rolls are done remove to a serving platter and pour sauce over rolls.

Chef's note: The pork chops I used were a little smaller than what is listed in the recipe. When I make this again I will definitely use the larger ones. Also, the recipe calls for shredded zucchini, next time I will julienne them for more texture. Other than that, these were great and I served them with the mashed cauliflower and an awesome salad made with romaine lettuce, tomato, avocado, a bit of crumbled blue cheese, spices, olive oil and red wine vinegar dressing.

MY FAVORITE SALAD

2010-01-21T08:03:00.000-08:00

3 0z Spring Greens

3 Oz Chicken

1 Cup Strawberries

2 TBSP Blue Cheese (optional)

1-2 oz chopped nuts

2-3 TBSP Trader Joe's Raspberry Vinaigrette

This truly is my favorite salad. I probably eat it 3-5 times every week. I also make much larger portions and bring it to parties, it is always a big hit. I usually use chopped Sweet & Spicy Pecans from Trader Joe's or make my own, but I was on a pistachio kick for a while and they were awesome as well. Sometimes I use blackberries instead of the strawberries, or a half cup of each, and gorgonzola instead of blue cheese. Of course, if you are eating a strict Paleo diet or are lactose intolerant you can omit the cheese and the salad is still very good. As always, these portion sizes are for me (lisab), so adjust the quantities to meet your needs. This particular salad is about 3 blocks of Protein and Carbohydrate, a little heavier on the Fat, but you can adjust that by using fewer nuts.

MASHED "NOT POTATOES"

2010-01-21T08:02:00.000-08:00

1 medium head cauliflower, cut into florets (about 6 cups)

1 TBSP extra virgin olive oil

2 - 3 TBSP water

1 TBSP Goat Cheese (can omit if strict Paleo, but it does make them VERY creamy)

Salt & Pepper to taste

Boil cauliflower in water until very tender, about 10 minutes. Drain and pat dry with paper towel. Place in food processor or blender. Add goat cheese, olive oil and 1 TBSP of water, blend until you have a smooth, creamy texture, adding 1 TBSP of water at a time as needed. Season with salt and pepper to taste, garnish with green onion. These are easy to make, surprisingly awesome to the taste and can be served anytime (every time) in place of potatoes.

Tuna and Tomato Stacker

2010-01-21T08:01:00.000-08:00

1 Can Solid White Albacore Tuna (packed in water)

1 Celery Stalk Finely Chopped

2 Slices Red Onion Finely Chopped

2 Tablespoons Mayonnaise

1 TBSP Mustard (or omit and replace with a little more mayo)

1 Large Tomato

Mix first 5 ingredients in a bowl until combined, layer between slices of large tomato, serve on a bed of fresh spinach. EASY! I saw this at a restaurant this weekend, thought about ordering it but didn't. When I saw it delivered to the table next to me, I really wished I had, so I decided to make it at home. If I had remembered to buy avocados, I would have added a few slices, that would have made it perfect.

SALMON WITH DILLED CUCUMBERS

2010-01-21T07:58:00.000-08:00

4 Salmon Steaks

1 tbsp Chopped Fresh Dill Weed (1/2 tsp dried)

Salt & Pepper to taste

Juice of 1 Lemon plus enough water to make 1/2 cup

Dilled Cucumbers (recipe below)

Place salmon in a non-stick skillet. Sprinkle with dill weed, salt and pepper. Pour water and lemon juice into skillet. Heat to boiling, reduce heat and cover. Cook for 15-20 minutes or until salmon flakes easily with a fork. Prepare dilled cucumbers while cooking, serve over salmon.

Dilled Cucumbers

1 Medium English Cucumber

1 tbsp Chopped Fresh Dill Weed (1/2 tsp dried)

1 tbsp vinegar

1 tsp sugar

1/4 tsp salt

Cut cucumber lengthwise into quarters and cut into this slices. Mix cucumber and remaining ingredients in small saucepan. Cook over high heat 1-2 minutes, stirring frequently, until cucumber is crisp tender.

I served this with steamed broccoli, sliced tomatoes, and sliced avocado. I did not weigh and measure, but it looks to be about 2 1/2 blocks of protein and fat, and 1 1/2 - 2 blocks of carbohydrate. This is one of my family's favorite meals, even the boys love it.

EGG MUFFINS TO GO

2010-01-21T07:56:00.000-08:00

(Adapted from CrossFit NorCal's recipe found here)

12 Eggs

15-20 Asparagus Spears

5-6 Large White Mushrooms

1 Small Red Onion

Seasoning of choice (I use Spike and Pepper)

8-10 oz Shredded Chicken (you should have some frozen from last week)

Preheat oven to 350. Chop the asparagus, mushrooms, and red onion, season to taste and saute in large frying pan about two minutes, stirring occasionally. In a large bowl, combine the eggs, vegetables and chicken, whip with a fork until mixed thoroughly. Grease 2 muffin tins and using a 1/4 cup measuring cup, scoop mixture into muffin tins. Bake for 20-25 minutes or until eggs are set. This batch made 24 egg muffins, if I add a cup of strawberries or a nectarine and some nuts, that is good for 8 days of easy 2 block breakfasts to pack for work.

I have made these 3 times now using different ingredients that I have on hand, this is my favorite version. The first time I used broccoli, mushrooms, red, yellow and orange peppers, and chopped chicken, that was pretty good too. For variety you could substitute the chicken with turkey or chicken sausage, sweet, spicy or Italian sausage, bacon, or shredded pork or skip the meat entirely. You can vary the vegetables as well, the combinations you can make are endless, you are only limited by your imagination. I think next time I will use spinach, mushrooms, onions and some Italian sausage - Yum!

Side note - I had to change the name because Julia and my son Hayden objected to the use of the word cupcakes since A). "they aren't cake" (Julia) and B). "they don't have frosting" (Hayden).

Paleo Shredded Chicken Tacos

2010-01-21T07:50:00.000-08:00

8 Boneless, Skinless Chicken Breasts

1 Jar Salsa Verde (Trader Joe's)

Chopped Red Cabbage

Chopped Cilantro & Red Onion

Chopped Tomatoes

Guacamole (Mashed Avocado and Salsa)

Grated Cheese (Not Paleo but Hayden likes cheese...)

Red Lettuce Leaves (for the "shells")

Place chicken and salsa verde in a crock pot, cook for 4-6 hours. Chicken will shred easily with a fork. I split the chicken into four batches, froze 3 (I always make extra meat to use for later meals) and used the fourth for the tacos. This is another easily prepared meal, other than the chopping which takes a bit of time. Just add two heaping spoonfuls of the shredded chicken to each lettuce leaf and add your favorite toppings. I had two tacos with steamed broccoli and some strawberries for a perfect 2 block meal.

What are you eating? Why are you eating it?

2010-01-21T07:47:00.000-08:00

Good nutrition is essential for true health and fitness. Establishing a clean eating program is fundamental to achieving real results in the Crossfit program. This is true whether your goal is based in performance, weight loss, or overall health and wellness. CrossFit's philosophy on nutrition is to "eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar" and to do so in Zone proportions. Well, how do you put that together to make a meal, much less a tasty and satisfying one, and one that will ultimately lead to better performance and better health? I have some answers and suggestions for that and will start posting some recipes and ideas weekly, beginning now. Since this is my first post on this subject I am starting off easy. This is what I ate for lunch today:

Red Leaf Turkey Lettuce Wraps

2 Leaves Red Leaf Lettuce

4 oz Turkey Lunch Meat (Columbus brand from Costco)

1/2 Avocado

Tomato Slices

Mustard

1/2 Large Pink Lady Apple

Zone Block Totals = 2 blocks protein, 2 blocks carbohydrate, 2ish blocks fat. This simple, perfectly zone balanced Paleo meal was made in minutes, eaten at 3pm and kept me satisfied until I got home from work and school supply shopping at 8pm. Comments or questions? Post them...