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Paleo Challenge 2017

1/6/2017

1 Comment

 
Well, it's that time of year again.  Holidays are over and I had my way with them, and I enjoyed myself immensley.   Now it's time to get back to this lifestyle thing and I am energized and ready to go.  I don't know what it is that feels so good about letting loose during the holidays, but I do know that once it's over, I feel cruddy and sluggish.  So here we go with a Whole30 kickstart and then a transition back into a more practical, sustainable way of eating and living.  A Whole30 can be challenging, but when you are fueled by endless post holiday motivation, it seems to go by pretty fast.  
I am leading a group from my gym, CrossFit St. Louis through a 6 week nutrition challenge and thought this post would be helpful when people ask, "What should I cook".  Here are a few things I did this week to make the first 4 days go as smoothly as possible. 

SUNDAY - New Year's Day.  After cleaning up all the Christmas stuff and putting away our attic firs, I cleaned out the fridge and the pantry.  Tossed all things that tempted me or were expired.  Apparently that weird chutney that I had on my pantry shelf expired in May of 2008.  Cleaned out the fruit and veggie drawer and readied my shopping list.

MONDAY
Prep day.  I went to the store and stocked up on Whole30 approved items and lots of fresh veggies.  I wanted to make an easy grab and go breakfast for those mornings when I had to be at the gym early to teach my rowing class.  Here's how it all panned out.   

Mexican Breakfast Muffins
9 eggs
1 lb chorizo from Lucky's Market (no sugar or bad ingredients added)
3-4 large handfulls of spinach
1 cup chopped mushrooms
1/2 onion chopped
salt and pepper to taste
Saute chorizo and set aside reserving a small amount of grease for the veggies.  Sautee onions and mushrooms till soft and add spinach. Saute until greens are wilted.
In a non stick muffin pan, layer chorizo and sauteed veggies in 12 cups. Meanwhile, whisk the 9 eggs together until blended.  To the eggs, add about 1/2 t. salt and pepper (or to taste.)  It's hard to know how much because sometimes the chorizo can be salty.  Pour the eggs evenly over the sausage/veggie mixture.  I fill until it almost reaches the top.
Bake at 350 about 20 min or until firm and set in the middle.  They will come out nice and fluffy, but tend to deflate a little while they cool.
After I made these, I realized that adding about 1/2 cup rotel to the egg mixture would make them taste even better.  I'll do that next time.
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Here is a video of how I put everything together:  https://youtu.be/IxaCrcxs4wMyoutu.be/IxaCrcxs4wM

While those were cooking, I made a batch of tuna salad.  Used two large cans, 4 hard boiled eggs, chopped celery and onion, celery seed, and some homemade paleo mayonaise.  I like to have that in the fridge and ready to go.
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Once the egg cups were cooling and the tuna was made, I also cooked up some plain breakfast sausage from Lucky's meat counter.  After inquiring, they said there was no added sugars, fillers or wheat products so the ingredients looked pretty clean.  I like to have that on hand for quick egg scrambles.  Makes the morning go quick.  Below is a video summary of my food prep.
Dinner on Monday night was a new recipe I found from Zenbelly.  I have their cookbook too and it is amazing.  The recipe was called "INSTANTPOT CRISPY MOJO PORK SHOULDER WITH SPICY SLAW and it was delicious.  I made the pork and the slaw to go with and it was good for leftovers as well.  I used my Instantpot which I LOVE.  If you don't have one, you can order one on amazon.  It's part electric pressure cooker, part slow cooker and part saute pan all in one.  For more on an Instantpot, go here.
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Tuesday
Breakfast was my easy egg cups that I made on Monday.  I had two with my coffee.  Lunch was some rolled up turkey with paleo mayo and mixed greens.  For Dinner, we had "Salad Surprise" which was basically your choice of egg salad, tuna salad or ham salad (all made ahead) along with a green salad.  The ham salad was easy.  I bought a half of a Boar's Head tavern ham and chopped about 3/4ths of it in my food processor.  I added whole ground mustard and the rest of the paleo mayo I made the day before.  I chopped some dill pickle and some onion and mixed it all in.  It went fast.

Wednesday  We went to see Arrival at the movies at 7:45 that evening so I knew I needed something quick.  I went to my old reliable favorite Sweet Potato and Kale Chicken Patties from this blog in recipes.  These have it all...kale, sweet potato and white and dark meat chicken fried up in a little ghee.  They are wonderful and I love them for breakfast as well. 
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This Dijon mustard made by Annie's is Whole 30 approved as it is not made with wine or other alcohol.
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Thursday - Egg cups for breakfast, leftover tuna salad and mojo pork for lunch.  
Dinner was a pleasant surprise.  I had a pack of 8 boneless, skinless chicken thighs that I bought on sale at Lucky's the day before.  I didn't know what to do with them so I simply googled "boneless skinless chicken thighs paleo recipe" and the first thing that popped up looked so tasty that I made it.  It was called Mustard Balsamic Chicken Thighs by PaleoHacks and it was a keeper.  I roasted some sweet potato, multi colored carrots and turnups in olive oil and salt and pepper to go along with it.  
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I've found that if you prepare well a Whole30 can go very smoothly.   Have a breakfast made ahead of time or something easy enough to prepare quickly in the morning.  Outline a few dinner recipes and use a crockpot or instantpot.  And have some snacks ready to go like avocados, coconut chips, jerkey, boiled eggs or veggie sticks.  You won't go hungry and you'll enjoy all the goodness that whole foods have to offer.  Weekend, here we come!
1 Comment

Fun with Kiwi and Fruit Salad

1/28/2013

4 Comments

 
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This post is both ordinary and unique.  Ordinary because there's nothing special about a fruit salad.  It's just a bunch of fruit cut up in a bowl.  The unique part comes in the fruit you choose and the tricks you have up your sleeve that make cutting it up part of the fun and not a chore.  Add a few special ingredients and voila, you have something good on your hands. 

Let me digress for a moment...I have been trying to keep the carbohydrate levels on the low side lately, so fruit has been relegated to the treat category.  However, I've been reading about John Kiefer's Carb Backloading and Carb Nite programs and I'm pretty intrigued by the concept.  It goes against everything I've always heard regarding when to eat your carbs.  The standard wisdom has always been to eat the majority of your carbs early in the day.  He tells you to eat them in the evening and to eat high glycemic carbs as well so you get the insulin spike.  I know, it all sounds crazy, but it's worth looking into.  Here's a link to an article where he explains how it all works.  You can also visit his website called Dangerously Hardcore for more interesting articles on nutrition.  You'll have to sift through some of his meathead posts, but he's a pretty smart dude and his stuff makes sense.  I first learned about him while listening to Robb Wolf's podcast called the Paleo Solution.  If you haven't listened to it, you're missing out. Robb is hugely entertaining and a wealth of information on all things paleo.   Here is the podcast that got my wheels a turning in which he interviewed Kiefer about the carb backloading model.  Check it out and let me know what you think.  Sounds like people following his protocol are seriously leaning out.  He suggests eating a lot of junk carbs to get the insulin spike, but I still would keep it as paleo as possible and stay away from the gluten.  It never agrees with my joints.

So back to the fruit salad.  Below is a video I made showing how easy it is to cut up KIWI!  You won't believe it if you've never tried it.  My 12 year old was my videographer so be patient with our slow start. You also might want to take your motion sickness meds first...



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Start with a ripe kiwi fruit and a sharp knife.
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Slice the end off of both sides.
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Now you're ready to start.
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Slide a soup spoon into the edge of the skin.
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Begin to rotate the spoon around the kiwi while you rotate the fruit, scraping just under the skin as you go.
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Continue to rotate until you get where you started.
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When you are done, gently squeeze the newly cut kiwi from its skin.
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Cut your kiwi however you like it.
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Nobody's home!
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Once you've added your fruit, sprinkle with finely grated coconut.  At this point, your fruit salad has been upgraded from ho hum to remarkable, that is, if you are a coconut lover like myself!  Another variation is to toss banana slices, pineapple, orange, and kiwi with a little coconut cream and shredded coconut.  Pina Coladas anyone?

4 Comments

Making Mayonnaise with Tina Forzaglia

3/10/2012

8 Comments

 
I am getting ready to do a nutrition seminar tomorrow for CrossFit XTRA Mile members, and after the seminar, I will be demo-ing a few of my old standby recipes (paleo mayonaise, pico de gallo, and a basic vinaigrette).  These are recipes that I love and want to have on hand all the time to help make my paleo meals more varied, fun and fresh.  So in my effort to get my ducks in a row for tomorrow, I thought about this video that I made a while ago for my Facebook Page "Project Paleo- StL" and thought it would be fun to post it here as well.  Tina Forzaglia is one of my many "friends" who comes to cook with me.  I love her because she doesn't mince words, just onions.  This recipe is great because it tastes so smooth with a nice hint of lemon.  It is delicious with chicken, tuna, or egg salad, or simply spread on a piece of turkey.  If you have a food processor, there is no work at all! 
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Paleo Mayonnaise
1 egg at room temp.
1 t. Dijon mustard
1 t. salt
juice of ½ to 1 lemon
1 cup  light tasting olive oil (very faint light yellow)  NOT VIRGIN!  I use Bertolli.

In a food processor, combine first 4 ingredients and blend.  With machine running, slowly stream in the cup of olive oil until all ingredients are combined and achieve the consistency of mayonnaise.  Add more salt or lemon juice to taste.  Keeps for about 10 days.

*add chipotle powder to taste to make a good dip for grilled chicken tenders.  Also use in chicken, tuna or egg salad. 


8 Comments

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    My name is Leeny Hoffmann and I am paleo curious. Come out of the "Standard Diet" closet with me and let's find out what the paleo lifestyle is all about.

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