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Paleo Recipes, Sample Day & A Surprise Twist!

Okay so if you have been following along we want to get you completely prepared for the Paleo Challenge that starts on Saturday.  So here are some tips and tools to do just that!

Tip #1:  Clean out all non-paleo foods from the house.  Your family doesn’t need them either and they will survive just fine without them. Check out this blog Paleo is Possible

Tip #2: Go grocery store shopping.  Use your shopping list in the back of your success journal.  Get meats and veggies, nuts & seeds, oils, and some fruit.  Get enough to start you on Saturday (see sample day and/or recipes)

Sample Paleo Day 1: (Practically Paleo)

Breakfast: 3-5 scrambled eggs, 1 cup strawberries and 1-2tbsp almond butter
Lunch: Grilled chicken, avocado and shredded carrots wrapped in lettuce (3-4), some almonds
Snack: Lara Bar & 2 pieces of Trader Joe’s Beef Jerky
Dinner: Grilled Steak, steamed broccoli with olive oil and avocado
Dessert: 1/2 apple with 1tbsp almond butter

Sample Paleo Day 2:

Breakfast: Turkey burger, avocado and 1/2 apple
Snack: Egg protein smoothie with almond milk or water
Lunch: Burger wrapped in lettuce with tomato, avocado or guacamole, salsa, with carrots or a salad
Snack: cucumbers and almond butter or almonds
Dinner:  Shrimp cooked in olive oil and garlic with roasted asparagus in olive oil
Dessert: Coconut milk ice cream (1 can coconut milk, frozen fruit, a touch of honey-blend and freeze for 1 hour)

Here are 2 recipes from The Paleo Cookbook which you can order here and has over 310 paleo recipes that you can download and get right away.

Boiled Eggs with Asparagus and Thinly sliced Iceburg Lettuce & Flaked Salmon with Char-Grilled Greens

There is a great Paleo dessert cookbook there too!

Other links and recipes:  Paleo Pancakes
Paleo Banana Bread or Muffins
Skip’s Crustless Quiche  (make these in a muffin tin for a portable quick breakfast)
Ground Beef & Lettuce Wrap

www.robbwolf.com
www.thehealthycookingcoach.com
www.marksdailyapple.com
www.thepaleodiet.com

Get cleaned out, shop, prep and be ready for Saturday!  Go Primal!

THE TWIST:  Paleo Challengers will get ONE FREE day on the challenge.  This means ONE day that points don’t matter and you can relax.  You will also get ONE FREE Class the last week of the challenge.  Now just DO IT!

Skip's Birthday Paleo Breakfast & WOD

Celebrations can be Paleo too…

Here is a Paleo Pancake Recipe from one of our students:

GOOD MORNING – Perfect Pancakes

Ingredients:
3 whole eggs

1/2 cup almond meal

1/2 cup coconut milk

1 cup apple sauce or 2 bananas
2 tsp cinnamon

1 tsp vanilla extract

Coconut oil or EVO for cooking (go light on the oil, you just want a non-stick surface)

If you like fruit like I do, I recommend:

1 cup blueberries
1 apple, cored and chopped or
2 bananas sliced or
1 peach, pitted and chopped (this is my favorite!)

Prep:
Whisk or blend all ingredients until smooth (except blueberries or added chunky fruit). Fold in fruit. Cook in lightly oiled sauté pan or on griddle. ~2-3 min on each side or until bubbles are popped in the center of pancake.

*Keep them thin for a more pancake like texture.
**There are eggs in there, so you want them cooked thoroughly, but eggs make flipping these little suckers a bit tougher if you don’t have a good non-stick surface

For a tropical fruit syrup we took frozen pineapple, mango, and 3 tbsp coconut milk and cooked it in a sauce pan on low until it is mushy. The same can be done with frozen berries just leave out the coconut milk.

Eggs, Bacon, Fruit, Avocado & Paleo Pancakes

Skips Swimming WOD:

Swim the length of the pool and back
34 Squats (in or out of the water)
34 leg kicks in the water

3 Rounds for Time

Happy Birthday Skip!

~Coach Tiffany

A Recipe From Chef Rachel

The Everlasting Salad 

I know the weather’s getting chillier and some of you may be swearing off salads in favor of more cooked vegetables. Still many of you will probably keep consuming salads throughout the winter, paired with warm soups, stews, roasts, or grilled meats. I didn’t want to miss the chance to shear a cool salad recipe and time-saving technique with you.

Healthy eating just got easier

Are you looking for a way to make it more convenient to get vegetables into your daily diet? Do you rush out the door in the morning with a pack lunch that’s missing vegetables? Do you come home at night and want to get dinner on the table more quickly? Great leftovers are the key to packing great lunches and assembling low maintenance dinners.

Cook ahead

If you’ve read my cookbook, The Garden of Eating, or attended my cooking classes you know I encourage people to Shop Ahead, Chop Ahead, and Cook Ahead. I’m a fan of the “cook once, eat twice,” or “cook once, eat thrice,” motto. I almost always cook with two or three meals or days in mind. I cook extra portions of fish, poultry, or meat, hard boil extra eggs. I roast, bake, grill, or blanch vegetables and make soups with multiple meals in mind. Those planned-overs made it easy for me to assemble breakfasts, lunches, and dinners in a dash.

But what about green salads? Have you ever made a salad, dressed it, then stashed the leftovers in a  covered bowl and found it wilted, watery, and unappealing the next day? They don’t always work, particularly if your dressing contains salt or vinegar.

Salad keeping secret

Would you like to make a green salad today and have it look and taste just as delicious tomorrow and the next day? This summer I discovered a way to make green salads that last for several days and still look and taste great. Actually, my dear friend, Don, hit on this idea with no prompting from me. He shared his secret with me and let me taste some of the salads he concocted using his newfound technique. I made many batches this summer, changing the mix-ins from week to week, depending on what I had in the house and what sounded like it would go well with whatever main and side dishes I had on hand.

Olives and raisins together?

If you’ve never added olives and raisins to the same salad try it. It’s really delicious. You can experiment with different dried fruits, different salad veggies, and combinations of ingredients. If you add grated carrots, try using the super tiny hole on a standard box grater for an entirely different effect (more tender bites of carrot that spread throughout the salad). You can add a sprinkle of toasted nuts or seeds if you like.

Spice it up

If you want to spice up the salad at the table, you can peel, finely grate and squeeze fresh ginger juice or add a few drops of hot sauce to your portion of salad (not the whole salad) at the table.

So don’t be shy, give the recipe and variations a try and let me know what you think.

Tonight’s the night to get cooking with Chef Rachel!  Here is one of her recipes to get you started.

The Everlasting Salad 

Prep: 15 minutes/ Cooking: 0 /   Yield: 4 to 6 servings  
I don’t consider a bowl of lettuce or baby greens a salad. It’s a start, but it needs color and texture. My friend Don shared this cool tip with me for making a green salad that will keep well for three days in the fridge. It’s super convenient and easy to make.

The trick is to coat the veggies with olive or avocado oil and to avoid adding vinegar, lemon juice, or salt to the salad. You can salt and other things at the table if you like. All measurements are approximate. You can vary the type of lettuce (romaine’s the most durable) and the colorful mix-ins. I like to start with a 4 quart bowl. I figure about 2 cups of salad per person per meal/day.

Ingredients:

6 to 8 cups lettuce, washed well, spun dry, and cut or torn into bite-size pieces:

      romaine, red leaf, green leaf, oak leaf, Boston, buttercrunch, bib, lollo rosso lettuce, or some combination of 2 or more mild lettuces

1/2 small or medium red onion or 1 bunch scallions (green onions), sliced paper thin

1/2 cup red radish, halved and thinly sliced

1/2 cucumbers, peeled, seeded, and thinly sliced or 3 stalks sliced celery, optional

1 or 2 medium carrot, peeled and grated very, very finely, optional

1/2 cup pitted black olives, thinly sliced into rounds or strips, optional

1/4 to 1/2 cup raisins, optional

3 to 4 tablespoons extra virgin olive oil or avocado oil (essential!)

1.   Layer vegetables in a 3- or 4-quart bowl.  Toss gently with olive oil  to coat. Cover and refrigerate whatever you don’t plan to use right away.

2.   When ready to eat, you can lightly season your portion with sea salt, pepper, or lemon juice as you like or toss with feta.

3.   Cover and refrigerate leftovers. Use within about 3 days.

Variations:

*    Experiment with different vegetables and combinations.

 

Paleo Banana Nut Muffins or Bread Loaf

Here’s what I’m bringing to Ladies Night….The girls are taking over the gym. NO BOYS ALLOWED. See you tomorrow evening (Friday 4/23) at 7pm. Ladies: Don’t  forget to bring a Paleo friendly dish to share.

Ingredients:
2 cups Almond Meal
1/4 cup of ground Flax Seed
1 tsp Baking Soda
1 tsp Baking Powder
5 Ripe Banana’s (smashed)
2 tsp Honey
4 tsp Cinnamon
4 Eggs
1 tsp Vanilla Extract
1 1/2 cups Walnut Halves
2 Cups Blueberries

Directions:
- Heat oven to 375 degrees
- Use 2 bowls. 1 for the dry ingredients and 1 for the wet.
- Use a mixer if you have one or stir until combined (if you don’t use a mixer, be sure to really smash the bananas)
- Use Olive Oil as needed to grease the pan and/or muffin tray
- Makes 24 muffins (or) 12 muffins and a Banana Bread Loaf
- Bake the muffins for 22-24 minutes and the Banana Bread Loaf for 30 minutes
- Store in the refrigerator for longer lasting muffins

Enjoy…and post modifications to comments

Coach Naj

A Recipe from Paleo Chef Rachel

Make sure to reserve your spot for the Paleo Cooking Class with Chef Rachel April 30th at  CrossFit Scottsdale from 6pm-9pm.  Paleo Challenge Participants get 3 bonus points! Here is one of her recipes to get you started:

Steak with Cumin & Mustard Rub      

Prep: 10 minutes/ Cooking: 8 to 25 minutes/Yield: 4-6 servings

This is my favorite way to season and cook steak. It combines three great spices that add immense flavor and antioxidants. I like to leave any visible fat on the steaks. It adds moisture, particularly with lean cuts of meat. (The fat in beef is preferable, from a health standpoint, to the fat in vegetable oils.) I round out the meal with cooked leafy greens or a crisp green salad with a side of fresh fruit.

For a smaller piece of meat, reduce seasonings and cooking time as needed. I used an 8-ounce buffalo steak, which took only about 2 or 3 minutes per side to come out rare.

Press Test: To test meat, hang your hand by your side. Rare meat will feel flaccid, like the web between your thumb and forefinger. Make a a loose fist and press again; that’s medium-rare. Make a tight fist and press into the web; that’s what well-done (really overdone) feels like.

Ingredients:

1 1/2 pounds boneless or 2 pounds bone-in beef or bison/buffalo steak (at least 1-inch thick): sirloin, tenderloin, fillet, NY strip, top loin, round tip, flank, London Broil, rib-eye, T-bone, porterhouse, club or sandwich steak, or other cut        

1 to 1 tablespoon melted avocado oil, or extra-virgin olive oil

1 teaspoon ground black pepper, or to taste

1 teaspoon finely ground unrefined sea salt, or to taste, optional

1 to 2 tablespoon ground cumin, or as needed to coat

1 to 2 tablespoons ground dry mustard (powder), or as needed to coat

1.   Preheat a medium-hot gas grill or preheat broiler. If using broiler, position a broiling rack 2 to 3 inches from heat source for 3/4-inch thick steaks, 3 to 4 inches for 1- to 1 1/2-inch thick steaks, 4 to 6 inches for 1 1/2- to 2-inch thick steaks.

2.   Pat steaks dry, then rub with olive or avocado oil. Lightly sprinkle both sides with sea salt and pepper; rub seasonings in with the back of a spoon. Liberally sprinkle one side with cumin and rub in with the back of a spoon. Turn and repeat with mustard on the second side. If time permits, let meat rest at room temperature for 30 minutes, or cover loosely with parchment and refrigerate for several hours or overnight.

3.   If using an electric oven or toaster oven, add 1/4 cup water to the bottom of the broiler pan (elevate the meat on the tray above). The liquid should not touch the bottom of the meat rack. During cooking, leave the door of an electric oven ajar. If grilling, place meat on hot grill.

4.  Grill or broil steaks, turning them after the halfway point. To test for doneness, make a small slit in the steak and check the center. The interior should be slighlty less done than desired; the steaks will continue cooking after you remove them from the heat.

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