« Overhead Squat | Main | Deadlift »

Rest Day

Pork Tenderloin with Marinara Sauce/ Pork Tenderloin with Aji Sauce

Roasted Pork Tenderloin with Vegetables

By Christian Fox

Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the prep time, which is minimal, is spent chopping the vegetables. The vegetables are easily interchangeable with others you have on hand or like better. Zucchini, cauliflower, parsnip, or bell pepper would all work well. The denser the vegetable the smaller you’d chop it so they all finish at the same time.

Preheat oven to 425 degrees

You’ll need:
2 1¼ - 2 lb Pork Tenderloins (these often come wrapped two in a pack)
3-5 cloves of garlic, minced
1 large Onion, chopped or sliced into bite sized pieces
1 large Carrot, peeled and ¼ inch slice on the bias
1 head of Broccoli, chopped into bite sized pieces
4 Tbsp Olive Oil
1 tsp Thyme
2 tsp Black Pepper
3 tsp Salt
2 tsp Oregano
2 tsp Cumin
¼ - ½ tsp Cayenne Pepper (or dried chipotle), optional

In a large mixing bowl, toss the onion, carrot, and broccoli with 2 Tbsp olive oil, thyme, and 1 tsp salt to coat the vegetables in oil and seasoning. Spread the vegetables into one layer on a large sheet pan. Put the pork tenderloin in the mixing bowl with the remaining olive oil and salt, black pepper, oregano, cumin, garlic, and chile if using, and toss to coat. Place pork on top of vegetables on the sheet pan and roast at 425 degrees in pre-heated oven until a thermometer reads 150 degrees on the pork, probably 15-20 minutes. Remove the pork to cool before slicing and let the vegetables roast for another 10 minutes so they become a bit crispy (and infinitely more yummy).  Serve the pork sliced over the vegetables and top with either the marinara or the aji’.

Cook! Enjoy!

Friday Rest Day Dinner

This Friday, January 7th will mark our first Rest Day Dinner of the Paleo Challenge.  Join your host Coach Christian Fox for an evening of food and fun at:

Bogota Latin Bistro
141 5th Avenue at St.John's
Brooklyn, NY 11217

7:30 pm this Friday

RSVP to chrisfoxnyc(AT)gmail.com by 12 pm Thursday

What's your favorite Paleo-friendly eatery?

Take the Red Pill-PDF Version of The Food Matrix RobbWolf.com
Olga Kotelko, 91-year-old Master Athlete NYTimes.com

References (1)

References allow you to track sources for this article, as well as articles that were written in response to this article.
  • Response
    Response: this contact form
    Nice Site, Keep up the fantastic work. Regards!

Reader Comments (45)

Where do we submit our Paleo before pics? Is it to the info (at) address?
January 4, 2011 | Unregistered CommenterDmak



January 4, 2011 | Unregistered CommenterDavid Osorio
Palo Santo just breaks my heart every time--expensive food, tiny portions, and sloooooow service. Delicious, to be sure, but.

Bierkraft! Now that Ben has drunk the koolaid there are lots of yummy paleo options. The Big Al is a huge pile of yummy meat with avocado, sauerkraut and other tastiness. Oaxaca, for the times when a corn tortilla is OK. Mile End, for smoked meat.
January 4, 2011 | Unregistered CommenterCharlotte
Back from skiing and a break in paleo-style eating and excited to get back to CFSBK and to eating clean.

Reading all these goals and plans and recipes has me inspired and I will be working on my goals list today and posting tonight! Thanks for all the great ideas!

As for the paleo eating restaurant - I love Prime Meats for a good steak or sausage with some cabbage on the side. Yum. Any good taco place when I'm working out hard and want some extra (not great but not the worst ever) carbs - especially Tacos Matamoros. And I'll always always always be up for a sashimi special at Geido Sushi, Blue Ribbon Sushi or Taro Sushi.
January 4, 2011 | Unregistered Commenterariel
Chatlotte,I hate you. Order the steak with plantain and veggies and tell me you're still hungry!!!! That's $26 +tip if you get nothing else. Not cheap but not outrageous for a NY steak dinner. Grass fed too!

Also- I'm in for the Rest Day Dinner this Friday!
January 4, 2011 | Unregistered CommenterDavid Osorio
I agree with Charlotte on Palo. Jess and I have special memories there, but the food is a bit pricey for small portions.

-Bierkraft - is also now doing the Bottle Rockets and Pinwheels (as far as I know) which are basically good sized portions of pork wrapped meats and veg.

-Oaxaca - ask for the gym platter! Jeremy put me on to this. About 2# of meat, some salsa, lettuce, tomato. You can ask to hold the cheese if inclned. This is always 2 meals for me, at $13.

-Bogota - South Americans love meat as much as paleo nutters do. This place has meat heavy plates with vegetable sides and paleo friendly starches like plantains. yum. Unfortunately, for this challenge, they also make great drinks.


Just finished my coffee + yoga + lax ball routine. Sooo ohm right now.
January 4, 2011 | Unregistered CommenterFox
@ Charlotte, apparently David hates you so much that he has renamed you. ;)

I'm quite fond of Bogota (and their paleo-friendliness) and am definitely in for this Friday's dinner!

Also, while I was checking out the NY Times link above, I saw this: http://video.nytimes.com/video/2008/03/10/health/1194817120664/drop-and-give-me-twenty.htmlI can't believe I use to go to a gym like that and listen to an instructor tell me to "pump it". Thank god for the wonderful coaches at CFSBK who taught me what an actual pushup is.
January 4, 2011 | Unregistered CommenterJess

Neato-video. But, I'm partial to strong chicks.
January 4, 2011 | Unregistered CommenterFox
Here's a short video from Arianna Huffington where she advises you to sleep your way to the top, literally. http://bit.ly/gs5Byd

January 4, 2011 | Unregistered CommenterDan R
Big fan of the bandeja paisa at Bogota I don't eat the rice.

Coco roco, roasted chicken and sweet potato. so good.
January 4, 2011 | Unregistered CommenterJr
I am sure there are better options, but when in a pinchCHipotle, double meat no rice no beans, with guac, peppers, onions and pico, works wonders.

Also, a lot of times they forget to write double meat, and you get it for free!!!
January 4, 2011 | Unregistered Commentergabrus
Wow, two hours away from the blog and I've gotten a new name and incurred David's wrath. Yeep!

David: their food is YUMMY. But it takes 45' to arrive at dinner and if you order, say, the bluefish, you'll go home hungry.

OH MY GOD that pushup video is so painful! That form! yikes!

Meanwhile, paleo & crossfit are taking the mass media by storm:http://online.wsj.com/article/SB10001424052970203513204576048090528437846.html?mod=rss_What%27s_Your_Workout

http://www.washingtonpost.com/wp-srv/artsandliving/features/2010/year-in-review/the-list.html(Retrovores are in, Paleo Fitness is out)
January 4, 2011 | Unregistered CommenterCharlotte
also not on the palo santo fan tip.

my favorite place to eat paleo is pretty much my own kitchen, i have to say.

having read Jr's post - i'll cop to ducking in to coco roco myself occasionally. you can eat half a good rotisserie chicken there, with sauce, for 6.50, which is kind of criminal. if you go in after you work out, they can have it in front of you in less than five minutes, which is key.

they also have a dish i've loved for about ten years, red snapper with salsa criolla and awesome yuca frita. CR is the first place i ever tasted south american food when i first arrived in new york - it was a revelation.
January 4, 2011 | Unregistered CommenterMichele
Above mentioned plus:

Fette Sau
January 4, 2011 | Unregistered CommenterMargie
David, I'll take that Palo Santo Steak with Plantain and veggies challenge. If I'm full afterward I'll buy your dinner, if I'm hungry you buy mine.
January 4, 2011 | Unregistered CommenterJeremy
Here is a reference for a few grass-fed beef restaurants:http://www.hardwickbeef.com/restaurants.html

A lot in Williamsburg, but closer to home is Frankie's (good luck getting a table!) and Applewood. I ate at Applewood once, it's very farm to table and the food was great. Really great.

Also, Bina was very strict gluten-free for 3 years and we found that the better the restaurant the easier it was to arrange. Things to avoid: Chinese restaurants and english as a second language. (unless you speak the 1st language).

Sashimi is a great choice but you have to bring your own soy sauce-- you can get gluten free soy at Whole Foods. Unfortunately, most hot items at a Japanese restaurant are going to have soy and therefore gluten.

Finally, we found the plethora of French bistros (ignore my english-as-2nd-language comment, I'm partial to French) in Boerum and Cobble Hill pretty easy to deal with. Get steak frites and substitute sautéed spinach for the fries. Although 5 fries never hurt anyone! My favorite is Bacchus on Atlantic near Bond.
January 4, 2011 | Unregistered CommenterRob Is
I have to say this. If it doesn't cost you a ton to eat at a restaurant and you are eating a big hunk of meat then you need to be taking a ton of fish oil to correct the Omega 3 / Omega 6 balance. That even includes sushi where all of the farmed fish now has as bad ratios of Omega 6's to Omega 3's as the corn fed beef.

I am with Michele on the home kitchen thing. Nothing can compare on price, because eating quality meat at a restaurant is a bit destroying on the budget.

All that said when I am eating at some place that uses less than clean meat I tend to order the pork or chicken as these tend to be leaner cuts and my stomach has issues with corn fed beef.

Favorite Paleo friendly restaurants in no particular order:

Palo SantoApplewoodFette sau

None are cheep and thus they reinforce the cooking at home need.

January 4, 2011 | Unregistered CommenterMalcolm
7 in so far for Friday's Rest Day Dinner! Room for a few more...Who else is in?

January 4, 2011 | Unregistered CommenterFox
Charlotte,With good company, 45 minutes is not a big deal! And- order the steak.

Jeremy,No. You don't count.

I've never been to applewood, im curious now. What are everyone's opinions on Farm? Fette Sau is great too. I've had tasty meals at bogota, although my family and I literally waited over an hour for our food on a busy afternoon once.

On that note, I'm going to jump back on my bike and head home for lunch
January 4, 2011 | Unregistered CommenterDavid Osorio
January 4, 2011 | Unregistered CommenterMichele
Applewood is awesome!! I prefer dinner to brunch.

Oh man! How could I forget Farm on Adderley Road in Ditmas Park? This is a GREAT paleo friendly restaurant. They source their food very well, are not that expensive and I consistently have good meals there. It's actually one of my fav restaurants in NYC. Period.

I think Farm is mediocre and overpriced.
January 4, 2011 | Unregistered CommenterMargie
Fette Sau is tops for me. I am especially won by the no-nonsense atmosphere and the fact that you can never leave hungry, since you are in control of your portion size. The best.

Wish we could get a CFSBK special on a bunch of menus in the area- I tire of the "no this, swap that, hold this, extra that" game, although it really is pretty easy. Just a bit hard to do on a first date.
January 4, 2011 | Unregistered CommenterNoah
Margie you're putting out some serious mixed messages there.And speaking of Fette Sau, does anyone have a good recipe for pulled pork they can share? All of the ones I find involve sugar.
January 4, 2011 | Unregistered CommenterJenna J
I have to agree with Margie the restaurant named Farm that is down in Ditmas Park is awesome. I have only eaten there twice but would definitely go back and the quality to price ratio was refreshing after Park Slope. I also have to agree with her that the restaurant named Farm here in Park Slope is not that great and thinks too highly of itself.

@ Jenna J- I have been doing some awesome pulled pork with a rub of Paprika, Salt, Black Pepper and what ever herbs I have hanging around. The trick is to have a really flavorful Paprika. (Smoked Hungarian paprika is usually good in my experience across brands). Generic super market paprika is red, and that is all I can say about it.

Then after rubbing the pork let it sit wrapped up for about a day (can be less if you are in a hurry). Finally wrap it tightly in foil and put it in the coldest oven you can manage for as long as possible. My oven gets down to about 200 and after 7 hours it is very good. This of course doesn't compare to actually having a smoker and being able to gently smoke the meat, but we live in Brooklyn :)
January 4, 2011 | Unregistered CommenterMalcolm
Will would marry Fette Sau if he could. Seriously. I like it, a lot, but Will wants to make out with it.

I had brunch at Il Posto Accanto, the wine bar next to Il Baggatto on 2nd and B in the east village this weekend and there were three things that seemed squarely paleo without any fuss on the menu. Just push the delicious pastry basket in front of your wine-swilling friend and it's smooth sailing. I had a spinach salad with hard boiled egg, mushrooms and a pancetta dressing. It was tasty and surprisingly filling.

In other news, I had a killer massage and the Chinese place on park place across from gorilla coffee today. One hour for $55+ tip. And she worked out all my kinks.
January 4, 2011 | Unregistered CommenterRobin
Wow, no one has mentioned Prime Meats yet? The only problem is that the non-paleo options are incredibly tempting.

For lunch, perhaps the only advantage to working in the far reaches of Yorkville is the Yvonne Yvonne Jamaican food truck on the corner of 70th and York. If you are ever at any of the hospitals up here around lunchtime, do the curried goat with collards and cabbage.
January 4, 2011 | Unregistered CommenterJZ
Jenna, to clarify (as Malcolm said) The Farm on Adderley Road is in Ditmas Park and is awesome.

Flatbush Farm (or Farm) is on Flatbush in Park Slope is not so awesome.
January 4, 2011 | Unregistered CommenterMargie
Power Cleans200x3x5 (PRs)i am starting to get a feel for when I have a good rep, it doesnt hurt to have Brian behind me going, "that set sucked'Dips10,8,8then...CONDITIONING!3 rounds for time7 ring rows14 box jumps 20"21 situps6:18

Hey Jeremy, I went to Oaxaca on smith street and the guy had no fucking clue what a gym platter was, but I ate two plates with no rice and beans for 16.90! But it was delicious.I am assuming you were talking about the 4th ave version?

January 4, 2011 | Unregistered Commentergabrus
I did yesterday's

DL: 225x3, 245x3, 265x3

PU/BJ/SU WOD (Chest to bar and 20" box): 5:35

January 4, 2011 | Unregistered CommenterKevin M
Really good active recovery class tonight. Started with droms, then loads of hip openers, hamstring stretches, cobra, child's pose AND attempted the split. Holy cats is that painful. Then we finished with forward rolls (barf) and I tried a few backward rolls to candlestick.

Was going to go straight home, but JBails was sticking around to work her pullups, so I thought I'd do some goal work too.

HSPU:-warmup: 5 reps with 2 abmats-work (all with one abmat): 2, 2, 2, 1, 2, 2-Thanks Whit for the feet tip and thanks Jess for the motivation!

@gabrus, yes it's the Oaxaca on 4th ave. Completely yummy, and so much food!
January 4, 2011 | Unregistered CommenterJess
Worked on ring rows before class. Trying to attack the pull-up problem from a couple angles.

Then another great active recovery. I don't do nearly enough on my own for this to actually be true, but it feels at least like my hamstrings are getting a little less ridiculously tight. I can almost hold some of those positions like a regular person. Almost. When we were first starting, my back was feeling pretty tight from yesterday's deadlifts, but that's all gone now. Thanks Fox!
January 4, 2011 | Unregistered Commenterkatie
Gonna get on board the Paleo bandagon. My overarching goal is to improve my strength:bodyweight ratio. I want to have an easier time with the bodyweight exercises, and eating better in conjunction with addressing my flexibility issues should be the fix. The strength intensive helped me increase the numerator and I intend for the next two months to help me trim that denominator. And as the photos show, I can definitely tighten up my midsection and improve my body composition.

If strict adherence begets better training efforts which in turn begets an increase in strength I'd be happy with that as well.

I downloaded the Robb Wolff shopping list this morning and purchased 1 weeks worth of produce, two weeks worth of protein. My fridge is set. I intend to use the paleo solution 30 day plan to keep things easy and focused.

I'm also going to use this opportunity to address another health issue of mine - sleep debt.

I've set an alarm to go off at ten pm every evening, giving me an hour to get ready for bed. I resolve to stay in the bed for seven hours every night, sans electronic distractions.

My exercise will consist of SBK 3x a week, work permitting. I'll be putting in some extra time on the erg and the mat for Mwods. I am implementing a 3 week on 1 week total backoff plan for myself wrt weights and wods. With my Hapkido training I will follow a 7 week:1 week regimen.

January 4, 2011 | Unregistered Commentercharmel
Charmel, great post. I like the tone of quiet determination.



w/u 45x5, 65x5, 85x5, 10x5, 115x2work 130x5x1, then 130x3x1

Juliana made me stop because my left knee is fucked in the head. The head of the fibula, specifically.


w/u 45x5, 55x5, 65x3work 70x3x5


technique work only - thanks Brian D.


paleo diary, day 4

breakfast: cold pastured chicken from my meatshare (see the Eating Paleo in NYC group on Meetup for info on upcoming shares)

1 clementinetea

lunch: 1/2 cup carnitas1 meat stick1 cup of the world's most awesome sauteed swiss chard + onions (look it up on Epicurious.com)coffee+cream

pre-workout: 1 cup roasted kabocha squash, couple ounces pork tenderloin

post-WOD: about 2 cups of cold roasted chicken10 olives, "5-type mix" from the co-oplarge slice of humble pie
January 4, 2011 | Unregistered CommenterMichele
farm on adderly - not so awesome.flatbush farm - not so awesome.


January 4, 2011 | Unregistered Commenterasta
great night at CFSBK!

active recovery highlight was Lat foam rolling and my first handstand to forward rolls! Thanks, Laurel!

7pm class:

DL: 65x5, 95x5, 115x3, 125x3, 140x3x2 (heavy, but no "misses")

WOD: 7 pullups, 14 box jumps, 21 sit upsblue band. 20" box.time = 5:09kipping pullups feeling better (skill/movement and strength wise)started with stringing the box jumps together, then had to switch to stepping off box mid-way thru first set.sit ups were where i made up my time!

GOALS FOR THIS MONTH:I have held a 30 second static handstand in the middle of the room by Jan 26!I have completed one strict pull-up by Jan 26!(Then I leave for India!)

Not participating in paleo challenge, but aiming to keep 2/3 meals each day wheat-free and dairy-free. Focus is on fresh produce and home cooking. I keep fruit in my house, not sweets.

January 4, 2011 | Unregistered CommenterWhit
Paleo day 2: Lots of roasted vegetables. Have not clubbed any family members (yet).

Went to Crossfit 847 in Evanston, IL.Push press: 5-5-5-5-595, 105, 115, 130, 140(F on #5 at 140, dropped the bar and had to re-rack to finish)WOD: 12 minute AMRAP10 jumping squat w/ 45 lb barbell10 ring row10 wall ball w/ 20 lb ballTotal: 5 rounds plus 5 squats

Can't wait to get back to CFSBK--see you all on the 7th.
January 4, 2011 | Unregistered CommenterJeff Brenner
Gabrus - yes it's the one on 4th Ave.

Asta - You are SO wrong about Adderley. Though I agree on everything else.
January 4, 2011 | Unregistered CommenterMargie
First night of the B cycle Strength Intensive. Nice to finally do something different. (OK, not that different)

Squat: 190x5x5This was pretty easy, especially once I was warmed up. (which wasn't until the 4 and 5 work sets due to the fact the weight is a normal warm up set for me). Squatted, took a breath, squatted. Felt good.

Press 95x5x3My shoulder felt really crappy after the first set, a bit better after the second and totally fine after the 3rd. Not sure what's going on with that joint. Encourage, hope it's feeling this good tomorrow.

Chins: 7, 7, 9Very pleased to hit 9 on the last set!


The challenge...I had Monday off work so I spent it grilling meat, roasting vegies, doing MWOD stuff with KStarr and playing bass. If only I could be a house-husband! Went to bed nice and early- shoot, I should do that now!

Anyway, I started this slowly (and an entire day late), but things are feeling good and I'm ready to take this lifestyle change to another level. I feel like I went through the hard part in October (getting over my heavy carb and sugar addiction) and even with the over-cheating around the holidays, I've been pretty dialed in paleo-wise for almost 3 months.

Thanks to all of you for the great info, ideas, support and for sharing your perspective. Just reading all your goals has been both inspirational and educational-- I'm learning a ton.
January 4, 2011 | Unregistered CommenterRob Is
Here's my plan for the Paleo challenge:

No bread--rice crackers are ok.Meat--yesLots of vegetablesFruitNo sugar, cookies, chocolate--honey is ok sometimesMilk and yogurt-yesLimited cheese.Some rice & beans.Limited butter and oil.Vitamins-yesNo booze except Packer Sundays--and I'll try to cut back then.Maybe some wine in month 2.

Cult 3x/week... as I have been doing.I'm going to keep starting with double-unders and finishing working on pullups.Extra situps and pushups as I have been doing.

Sleep-yesCoffee-yes... perhaps more green tea.

Goals:Smaller moobsLess gutGlossy coatLook hot for my bride

Put my name on the board!
January 4, 2011 | Unregistered CommenterPeter
BSQ: 210x5x3Bench: 195x5x3Chins @ 20# 8/8/6

Felt horrible. Maybe its just getting back into the gym after 2 weeks off and eating differently than I'm used to and drowning in milk, but ugh.

Tweaked my hamstring during my over-ambitious squat session on Sunday. Thought it was better. It's not. I squatted at night on Sunday, so it has only been about 40 hours of rest. Hopefully 2 full days of rest and it will be ok for Friday.

Everything felt pretty wonky. The bench was ok, but its fairly simple and I have my years as a college meathead to rely on. I was cranking on sets of 10 chins at that weight a month ago no problem. Really confused.

Going to keep the nose to the grindstone. If Friday feels bad too I will skip Sunday and reevaluate for Tuesday. Encouragement welcome.
January 4, 2011 | Unregistered CommenterNoah
Just measured gut and moobs:Gut 42 1/2"Moobs 43 1/2"
January 4, 2011 | Unregistered CommenterPeter
trying to not get sick. damn you asta!! yes, i'm blaming you!

i'm also not a fan of palo santo. over priced, small portions, and not that great..

fette saupeter'sbogotacheryl's in prospect heights

they are all pretty great at making substitutions.

now, it's theraflu night time and bed.
January 4, 2011 | Unregistered Commenterstephaniep
SO over Flatbush Farm. Everytime I eat there I feel like I got hoodwinked, bamboozled and run amok.

Palo Santo....um, no thanks. it's like ordering off the most expensive children's menu.

Farm on Adderly-I've only had the burger. EXCELLENT

Bierkraft-My boy Benny Blanco hooks it up when you get the sandwiches sans bread. Hard part is actually ordering the sandwiches without bread.

Mig-Thanks for the reminder about the coco rocco chicken reminder

Brooklyn Larder makes a damn good piece of chicken.

Fette Sau is the business.
January 4, 2011 | Unregistered CommenterShane
Thanks for these ideas! My choices:

Alchemy has nice (though not grassfed/free range/organic/...) pork chops, chicken, flank steak, and they happily let you sub the mashed potatoes or fries. Brussels sprouts are my favorite. We often share a meal and a salad or side as the portions are pretty large.

Bogota rotis chicken or pernil with two (green) sides (sauteed garlic spinach)...You can order your favorite meal online in seconds on Seamless Web, too...easy...and delivered in 30 or so minutes.

I LIKE Flatbush Farm. It's beautiful inside(restaurant side) though it's not cheap. The grass fed steak special (I had rib eye) was very good, and the roast chicken is always good IMO. Large portions that can be shared (if you aren't too big an eater). I hear people like the burgers, though burgers without a bun seem wrong to me.

If you like BBQ/ribs, Smoke Joint is nice (in Fort Greene). Not sure how paleo the sauce or the pickles are, but they're good.

Chipotle salad with chicken, guac,...for lunch (if only Park Slope had one).

January 6, 2011 | Unregistered CommenterEve
Oh wow, this pork dish looks awesome, i want to go cook it right now!
January 9, 2011 | Unregistered CommenterPaleo Cookbooks

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>