Who?
The CFSBK Community
What?
A 2 month “Paleo Challenge” focused on improving the quality of your nutrition and rest. The intention is to help our members kickstart their year by developing some new, healthy habits.
When?
January 1 – February 28. Post Challenge party on 3/5/11.
Why?
To look, feel and perform better! And to win awesome prizes!
How do I start?
Between now and 1/5/11 sign up on the “Paleo Challenge 2011” sheet at the gym, pay the $20 buy-in (all $ collected will be given out to winners as cash prizes), and submit your “before” photo. Photos can be either print or digital (no photoshopping!), and must have been taken after 12/25/10. Along with your photo you must submit your Plan Of Attack. This doesn’t have to be too long, just an outline of your plan for: Nutrition, Exercise, and Rest/Recovery. Be honest and reasonable, but try to be specific about what you intend on doing. At the end of the challenge participants will submit an “after” photo and a wrap up paragraph to be judged upon.
*Photos will only be viewed by the judges and will not be published anywhere without consent.
What if I’m out of town?
Just email us and submit your photo and Plan Of Attack digitally. We’ll write your name on the sign-in sheet. To register online, email info(at)crossfitsouthbrooklyn.com .
What are the prizes?
For both men and women, the Grand Prize is 2 months of free unlimited training at CFSBK. 2nd and 3rd places will receive cash prizes. The amounts will be based on how much money goes into the prize pot via sign ups. The more people who participate, the more cash there will be on the line. And that’s not all; there are also gift certificates to be given out from local merchants, including Bierkraft, lululemon, Root Hill and CFSBK, of course.
Sweet! How do I win?
Winners will be announced at the Post Challenge Party on 3/5/11. Participants will be judged in 2 areas. 1 – Positive visual changes in body composition, i.e. looking better, whether the goal is to lose body fat or gain lean mass. 2- Being consistent with your Plan Of Attack, i.e. setting reasonable goals and following through with them. Did you eat the way you intended with minimal cheats? Did you sleep well and pay attention to recovery practices the way you intended?
What do I eat?
In short…quality animal proteins, lots of vegetables, some fruits, nuts and seeds, little starch, and no refined sugars. Read through the links at the bottom for more on this.
Cool. How about some help along the way?
All participants are encouraged to attend CFSBK’s Paleo Potluck dinner on 1/15/11. This occurs 2 weeks in, when some folks run out of their initial “high” from the novelty of change and could use some reinforcement. Participants are also encouraged to get together for “Rest Day Dinners” (Paleo, of course). These can be informal, either hosted in-home or at a restaurant. Again, these will serve
as reinforcement along the way, giving folks a way to share difficulties and successes in a positive environment. Email info(at)crossfitsouthbrookly.com and sign up to organize a dinner on one of the following dates: 1/7, 1/21, 1/28, 2/4, 2/11, 2/18, and 2/25. They’re all Friday nights. We’ll post on the CFSBK website so folks can email the organizer of the week. Do this people… Strength in numbers!
Any thing else I can chew on?
If your goal is to lose body fat, doing some fasted, low-intensity exercise can help. The key is low-intensity. This can be an extended dog walk in the morning, or a yoga session at home, both before breakfast. Aim for 45-60 minutes.
More help, please?
Here are a few good resources to help:
Paleo FAQ – From our Paleo Demi-god, Robb Wolf. Particularly check out the Paleo Overview, the Quick Start Guide, and the Shopping List.
Own your Paleo – your own way.
A meathead talks rest and recovery – John Welbourne of CF Football. If he does yoga, you
can too, or at least mindfully stretch and spend time on a foam roller, right?
Cortisol Management – From the Whole 9 folks. Poor Sleep = Elevated cortisol = Belly Fat
+ Poor Sleep, it’s a vicious cycle.
Meditation also lowers cortisol, and you don’t have to be an old lady for it to work. Did you
read the bit about how they induced elevated cortisol?
Everyday Paleo One of the MANY Paleo cooking blogs
Just read the Cortisol Management link, I’m hung up on the training paragraph. Does this mean that in order to really lose body fat you have to give up endurance/cardio training (assuming you often do an hour or more of cardio several days a week)?
Jenna – chronic endurance is definitely a stressor for the body and can therefore raise cortisol, which in turn signals fat storage.
If your are doing a fair amount of endurance, your sleep is mediocre, you are training crossfit, eating a lot of carbohydrate and you tend to collect fat around the midsection, that could indicate some elevated cortisol levels. In that situation, the first thing to do is improve sleep, cut back on endurance and lower carb intake.
If you focus on short burst training, ie intervals, sprints and shorter CF workouts, and weightlift that should be more effective for fat loss.
Nothing wrong with a long run here and there, or in training for something, but it can become too much.
Paleo burritos!
-Pork shoulder/picnic roast-Red cabbage-Collard greens-Zucchini/bell peppers-Guacamole (avocadoes, etc.)
I cook a pork shoulder in the crockpot with apple cider vinegar & some liquid smoke, salt & pepper, paprika, for 6-8 hours
Shred some red cabbage and toss with lime juice & salt, let it sit in the juices for a while.
Then, sautee some julienned zucchini or bell peppers
Make some guac–I usually just do garlic, salt, avocado, lime juice, but there are more elaborate recipes out there (Michelle, I’m looking at you)
Bring a big pot of salted water to a boil, cook a bunch of collard greens for 3″.
Your collard leaves are your burrito wrapper. Put some shredded pork, some zucchini/pepper, some red cabbage on the leaf, add a dollop or 3 of guac, roll it up. NOM NOM NOM NOM.
If you are doing dairy, some cheese is welcome here.
Michele’s Catalan Guacamole
adapted from Anya von Bremzen
This is a Spanish-from-Spain guacamole that substitutes European flavors for Mexican ones – parsley instead of cilantro, lemon instead of lime, and no jalapeño, since Spaniards are snobby about “fusion” cuisine. The secret weapon is the anchovies – making this without them is a mistake.
Yield : Makes about 1½ cups. This is a very small serving – for two or more people, double the recipe at *least.*
Ingredients
* 2 small garlic cloves, chopped* 2 best-quality oil-packed anchovy fillets, drained and minced* 3 tablespoons minced fresh flat-leaf parsley* 1 large pinch of coarse salt (kosher or sea)* 1½ tablespoons fragrant extra-virgin olive oil (get Spanish if you can find it)* 1 tablespoon sherry vinegar, preferably aged (don’t use other vinegar – this ingredient is key)* 2 tablespoons fresh lemon juice, or more to taste (I use more)* 2 small ripe Hass avocados, pitted and diced* 1 small ripe plum tomato – optional. I don’t use tomatoes unless they are in season.
Directions
1. Place the garlic, anchovies, parsley, and salt in a mortar* and, using a pestle, mash them into a paste. Whisk in the olive oil, vinegar, and lemon juice. Set the dressing aside.
2. Place the avocados in a bowl and, using a fork, mash them until completely smooth. Stir in the tomato and the dressing, then taste for seasoning, adding more lemon juice as necessary. Let the spread stand for 15 to 20 minutes for the flavors to meld.
*Equipment note: if you don’t have a mortar or molcajete, just pound the dressing ingredients together in a bowl using a mug or other heavy object.
Pot Roast in a crock pot
3-4 lb Top Round roast or chuck roast2 TB olive oil~1+ TB Paprika~1 TB Salt (then add to taste)~.5-1 TB black pepper1 Quart chicken stock (Low Sodium!)4-6 cloves garlic (minced)2 cups dry red wine: something drinkable!1 medium onion, chopped to medium chunks2 large carrot or 1 bag baby carrots
*Optional additions* 1 package mushroom (crimini, baby bella or white)* 1 onion sliced very thin* 2 large carrots (jullienne into smallish sticks for roasting)
1) Sprinkle salt and pepper (as much as you want) on all sides of the beef. Saute in olive oil over medium heat on all sides until each side is browned. This takes about 7-10 minutes. Put in crock pot.
2) Pour 8 oz. of wine into saute pan and deglaze the pan, scrapping all the beef bits off. Pour both chicken stock and wine from pan into crock pot. Start cooking that thing. I like to cook on high for about 1-2 hours to get it going and then reduce to low and cook it for another 5-7 hours.
3) Saute 1 chopped onion, garlic, salt, pepper and paprika at medium to med-low. After about 5 minutes add 4 oz. of wine. Saute another 5 minutes and then add another 4 oz. of wine and then reduce for about 5 minutes. (~15 minutes saute total)—-This part is probably more complicated than necessary, but it worked well the first time and there is some cooking logic to it, so I’ve made it part of the recipe. It could be in 2 parts, not 3.—
4) Pour onion/spice/wine concoction into crock pot.
5) Chop up carrot and quarter mushroom (you don’t want them too small as they will fall apart) and throw into crock.
That’s really it– cook for 7-9 hours. You basically want it so it’s really tender and starts to break apart. I’ve toying with trying to make a reduction out of the liquid and make a gravy, but I think you need a non-paleo thickener.
Finally– the chicken stock. I used non-low sodium last time and it was border line salty. I would highly recommend the low and then add salt to taste. Also, this will help if you do want to reduce some liquid and make a gravy or reduction.
Options:1) Caramelize sliced onion’s put on top when serving. Adds a really nice sweetness.2) Roast carrots and use as garnish. Again, a very harmonious additional flavor.3) Greens. I frequently will quickly steam or saute some spinach, kale, whatever and throw in when serving to add more vitamins and healthy goodness.4) I used to make this with potatoes. Yummy. Just peel and dice and throw in within 2-3 hours of finish time.
Lamb moussaka
I cobbled this recipe together from a few sources — here’s a complicated (probably delicious!) recipe:
http://www.saveur.com/article/Recipes/Moussaka
This recipe had some shortcuts:
http://www.foodandwine.com/recipes/moussaka
And from the wikipedia page I discovered the dishes Middle Eastern/Arabic roots:
http://en.wikipedia.org/wiki/Moussaka
This prompted me to take the extra shortcut of replacing all the spices from the recipes above with Sahadi’s (killer!) Ras el Hanout spice mix 🙂
Ingredients:
1 1/2 lbs minced or finely chopped lamb (or beef)1 large onion, finely chopped4 cloves garlic, minced1 red pepper, finely chopped1 large tomato, chopped (or a tin of whole tomatoes, sauce drained)2 egg plants, sliced diagonally in thin slices (for the layers)1 scant cup port (or red wine)2 tbsp Ral el Hanout (or spices from the recipes linked above)juice of one lemon1 scant cup sesame seeds (for topping)olive oilsaltpepper
Casserole pot; lasagne or deep roasting dish.
1) In the casserole saute the lamb on a high heat with some salt and pepper in a small amount olive oil until it is beginning to brown on all sides, then add the Ras el Hanout and stir in well.
2) When the spice starts to stick to the side (and before it burns!), take it off the heat and transfer the lamb to a bowl to sit. Add the onions to the casserole with some more olive oil and the lemon juice and stir around to deglaze the remaining bits of lamb and spice. When the onions start to turn clear, transfer to another bowl.
3) Add the lamb back to the casserole, add the port/wine and bring to a simmer. Cover and either leave on low heat, or transfer to oven at 290F for 1 – 1.5 hours.
4) Arrange the sliced eggplant on a large baking tray (I covered my whole oven rack with foil to get a larger surface area). Brush with olive oil, and broil under high heat (alternatively shallow fry in batches) until browned
5) Get some almond flour (or other paleo friendly flour) and in a small sauce pan, make a paste with 1/4 – 1/2 cup water, salt and pepper, and the sesame seeds
6) Add the tomatoes, pepper, garlic with the onion (from step 2) to the lamb 10 mins or so before it finishes cooking. Then alternate thin layers of the lamb mixture and the eggplant until it is all used up.
7) Add sesame seed topping and cook in oven at 415F for 20 mins or until the topping goes a deep golden brown.
Roasted Cauliflower Salad from NYT Jan 5 2011
I made 2x the quantity, skipped the gruyere and substituted baby spinach for watercress.
Time: 1 hour
1 head cauliflower, cut into bite-size florets6 tablespoons extra virgin olive oil1 1/2 teaspoons kosher salt3/4 teaspoon pepper1 tablespoon sherry vinegar2 bunches watercress, large stems removed1/4 pound Gruyère, diced or grated (about 1 cup)2/3 cup toasted walnuts.1. Heat the oven to 400 degrees. In a bowl, toss together the cauliflower, 2 tablespoons olive oil, 1 teaspoon salt and 1/4 teaspoon pepper. Spread the cauliflower on a baking sheet in a single layer. Roast, tossing occasionally, until tender and dark golden, 30 to 35 minutes. Let cool for 10 minutes.
2. In a small bowl, whisk together the vinegar with the remaining salt and pepper, and then whisk in the remaining oil.
3. In a salad bowl, toss the watercress, cheese, nuts and warm cauliflower. Pour the vinaigrette over the salad and toss until well combined.
Yield: 4 servings.
Here’s the recipe I followed for the tomatillo chicken stew – http://simplyrecipes.com/recipes/tomatillo_chicken_stew/
I doubled the recipe, used chicken thighs, homemade stock, a few extra jalepenos and omitted the sugar. After browning the chicken and sauteing the onions I dumped everything in the crock pot for about 2 hours.
Salmon Coconut Chowder(from the Primal Cookbook – zero points for creativity but it’s fast and easy and uses stuff that’s usually in our cupboards)
The Goods (makes half as much as there was at the potluck, or about 3 big, meal-sized bowls):3 slices baconan onion, chopped (smallish)2 stalks celery, chopped (smallish)a celery root knob (or a head of cauliflower, or a largeish turnip, depending on what you like), chopped into biggish pieces (1/2″ to 1″)around 7.5oz canned wild salmon (bones removed, but keep the liquid)1 14oz can full fat delicious coconut milk1.5 cups chicken broth1 bay leaf1/8 tsp cayenne pepper (or more if you want)black pepper (as much as you like)
Get It Done:1) chop up the bacon2) cook the bacon in a large pot until the fat is released3) add the onion, celery, bay leaf, black pepper, and cayenne, and cook until the bacon is “barely crispy”4) add the vegetable (celery root, cauliflower, turnip, whatever it is) and chicken broth, and simmer until the vegetable is “almost tender.”5) add the salmon and its liquid and simmer for a few more minutes until it’s good and hot6) stir in the coconut milk. bring to a slow boil, then simmer over low heat for a few minutes.7) remove the bay leaf.8) eat!
(The original recipe also includes dill, but I think dill is gross, so I’m excluding it. Ha. Take that, dill.)
Bigos, as adapted from http://paleodietlifestyle.com. As a side note this website has a lot of good paleo recipes. I have tried probably about seven, and they were all pretty good and easy.
Ingredients•1/2 medium cabbage;•4 cups of sauerkraut;•1 can tomato paste;•1/2 lb bacon sliced;•1 lb pork diced (any parts that can be sautéed is good);•1 lb Kielbasa sausage sliced (optionally substitute with a quality sausage from your butcher);•1 large onion diced;•2 cloves garlic minced;•1 bay leaf;•Optional salt and pepper to taste;
Technique1.Cut your washed cabbage in thin slice and boil until tender in a pot.2.Boil the sauerkraut in another pot in about 2 cups of water. Strain and keep the sour water aside.3.Sauté your diced pork in a pan with some cooking oil (lard, coconut oil or butter are good).4.Set aside and sauté the bacon and sausage with the onion and garlic.5.In a large pot, combine cooked cabbage, sauerkraut, sour water, tomato paste, spices and your cooked meats, onion and garlic.6.Let simmer for about 1 hour.
Enjoy.
Curried Goat and Plantain Casserole
About 2lbs of ground goat (Lynnhaven Farms at Grand Army Plaza on Sat or Union Sq on Wed)
2 limes1 large onion, diced3 cloves of garlic, minced; plus 3 or 4 more cloves, mincedhandful of cilantro, finely choppedhandful of chives, finely chopped2 Tblspn of curry (mostly mild, maybe a dash of hot in there)1 Tblspn garam masala or a little more1 tspn of turmericsalt and pepper6 large ripe and sweet plantains2-6 Tblspns of olive oil/coconut oil/butter (whatever your fat preference)
1) squeeze your limes and pour juice over goat. Let it sit for a bit, then rinse the goat and drain it. Meanwhile, mix all your dried spices together.2) To the goat, add onion, 3 cloves garlic, cilantro, chives, 2 T of dried spice mix, about 1 tspn kosher salt and a bunch of grinds of fresh pepper. Mix well and let it marinate for and hour or two.3) When you are ready to cook the goat, put on a large pot of salted water to boil and prep your plantains: chop off the ends, make a length-wise slit through the skin of the plantain and peel4) In a large dutch oven or really large deep dish pan, heat 2 T of fat over medium heat (I used combo of olive and coconut oil). Once hot, add rest of minced garlic plus another Tblspn of dried spice. Cook until fragrant (just 1 to 3 min).5) Add goat and turn up heat a bit to brown.6) Meanwhile, your water should be coming to boil. Add the plantains and boil them for about 25 minutes until very soft.7) Once goat is pretty much cooked through, add maybe half cup or a little more of water (you could also add a little soy sauce/ coconut aminos/balsamic vinegar to deepen the flavor) and let it all simmer for another 10 min.8)Preheat oven to 400 degrees9) Drain plantains, put in a bowl and mash with 2-3 Tblspns of fat (I like coconut oil and butter) until smooth and will easily stick together if you squeeze a handful.10) Back to the goat – add 2 or so Tblspns of coconut flour and simmer for a few more minutes to thicken.11) Now you will put it all together: In a casserole dish, press about half the plantain into dish to create a bottom crust. It should be about 1/4-1/2 inch thick. Make sure it’s even.12) Using a slotted spoon, dish the goat onto the plantain until it’s pretty much to the top of the dish. Now ladle on the liquid from the goat. Use the rest of the plantain to piece together the top layer. (Take pieces and flatten like pancakes between your palms and then place snugly next to each other on top of the goat.)13) (optional) sprinkle the top with shredded coconut and/or butter/coconut oil14) Bake in the oven for about 20 min until bubbling and nicely browned on top
Bacon Wrapped Nut Stuffed Dates:
Ingredients/Necessary Items:1. Bacon (using a maple cured, no sugar type will cause it to be sweeter & using a thick cut type will cause the cook time to increase so play around with it!)2. Dates (preferably already pitted to reduce agony during prep time)3. Chopped nuts (almonds, macadamias, pecans, walnuts, etc)4. Toothpicks5. Tin Foil6. Large baking sheet7. Oven
Prep:1. Preheat oven to 425 F2. Slice date on the long axis, just enough to open it up, not in half. If your dates are already pitted you can merely slice into the pitted portion and stop.3. Take lovingly chopped (or smartly store bought pre-chopped) nuts (whichever you choose!) and pack into small, sticky inside of date. Put just enough that you can somewhat “squeeze” the date closed again.4. Cut slice of bacon into 3 pieces (or 2 depending on how bacon-crazed you are).5. Wrap 1 cut portion of bacon around date and secure with toothpick. My advice, make sure that the slit portion of the date is completely covered by bacon as to minimize lost insides.6. Toss on baking sheet.7. Repeat (if you’re me) 70 times (& swear, often).
Cook:1. Cook dates on 425 for about 10-14mins or until bacon appears crispy. The only thing you’re really “cooking” is the bacon, so cook it to your liking. If you were not greedy and used 1/3 a slice of bacon you probably won’t have to rotate or flip the dates. If you’re greedy and the dates are completely mummified in bacon then flip them over about 5-7mins in.2. Remove from oven, put on paper towels to absorb some grease and cool.
Eat:1. Room temp or warm is best!
Raspberry Chicken (also works with fish like mahi or swordfish)… If you like really intense flavors, this is for you!
• 2 chicken breasts/swordfish/mahi steaks• 2 tbsp. olive oil• 1 small to medium onion, chopped• 3-4 tbsp. raspberry or balsamic vinegar (or 2T red wine vinegar and 2T balsamic)• 1/4 c chicken stock• 1/4 c coconut milk (more if you like!)• 2 tbsp. tomato paste• 1/2 c – 1 c raspberries (frozen is fine)
Sautee protein in oil, a couple mins each side, until lightly golden, but not cooked through. Remove. Add onions to fat in skillet (add more oil if necessary) and sauté until tender and golden. Add vinegar, raise heat and cook uncovered until vinegar is reduced to syrupy spoonful.Whisk in stock, coconut milk and tomato paste. Simmer 1 minute. Return protein to skillet and simmer in sauce, basting often, until thickened, and protein is cooked through. Add raspberries at the last minute until just warmed through.
THAI MINCED PORK
Ingredients* 2 lbs ground pork* 1 tablespoons coconut oil* 2 tablespoons Vietnamese chili sauce* 4 garlic cloves* 2 tablespoon oyster sauce* 3 tablespoons fish sauce* Optional 1/2 cup pork stock* 1 cup Thai basil leaves, remove stems
Change Measurements: US | Metric
Directions
1. In a hot pan, add the oil and stir fry garlic2. Add pork and continue to stir fry on medium heat until almost ready3. Keep stir frying and add pork stock as needed.4. Add oyster sauce, chili sauce and fish sauce5. Increase heat to high and add fresh basil. Keep stir frying for few seconds.6. Serve with fried eggs.
I reverse-engineered this recipe from my favorite breakfast from a hotel buffet in Chiang Mai, Thailand. I often keep it in the house for a quick snack.
BEEF STEW
2 lbs “beef for stew” (or 1 lb beef and 1 lb lamb– really nice)
2 med onions (about 2 cups) chopped, not too small2-3 large carrot chopped into small bite sized pieces1 package of mushrooms slice– not too thin2 cups diced potatoes– ~1lb (optional)
1-1/4 cup of red wine. Preferably dry & drinkable.2 cups chicken or beef broth
3-5 garlic cloves chopped fine1 TBSP black pepper1 TBSP sea salt (add to taste)1 TBSP dried thyme2 bay leaves
1/4 cup parsley leaves chopped1 bunch o’ greens: steam and add as desired– I like spinach, kale, broccoli, something green, this is totally optional though.
* Cut meat into smaller pieces as needed. I like it so each piece is easily bite sized– some butchers will give you huge chunks that you can’t eat without a knife– this is a stew, so it should fit on a spoon and in your mouth!* Put meat in large bowl and sprinkle with salt and pepper– about 2 teaspoons each– mix around so it’s even* Heat large pot at medium-high heat with oil of choice, about 1-2 TBSP* Saute meat in pan (may need to break it up into batches as you want each piece touching the pan) for about 5 minutes so you brown all sides of the meat. Remove meat and set aside.* Take about 1/4 to 1/2 of wine and deglaze the pan. (optional)* Add onions and mushrooms to the same pan and saute and saute for about 5 minutes*Lower heat to medium and add garlic, salt and pepper saute for another 5 minutes* Stir in the rest of the wine and simmer for a few minutes.* Add broth, carrots, potatoes, thyme, bay leaves and the meat. Bring to a boil and then lower to very low so it stew simmers.
Cook at a simmer for about 2-3 hours. Cook it until the meat is tender and the liquid thickens some.
Steam up some greens (optional), put in the bottom of the bowl and ladle in the stew. Garnish with chopped parsley.
You could do this in a crock pot, but it doesn’t need to cook that long, so it’s not really necessary and by cooking the beef in the pot instead of the skillet you can use just one cooking dish.
Chicken in Almond and Saffron Sauce (Pollo en Pepitoria)
from Anya von Bremzen’s The New Spanish Table
1 chicken, about 3.5 lbs, cut into 12 pieces, rinsed and patted dryCoarse salt and fresh black pepper1/2 c EVOO3/4c whole blanched almonds6 whole garlic cloves6 black peppercorns2 TBS minced flat-leaf parsley, plus more for garnish2 small onions, finely chopped1 small cinnamon stick3/4 c dry white wine1 1/4 c chicken stock1 large pinch saffron, pulverized in a mortar and steeped in 3 tbs hot water1 medium-sized pinch ground cloves10 very thin lemon slices, cut in half, seeds removed2 hard-cooked eggsToasted slivered almonds, for garnish
1. Rub the chicken with salt and pepper and let stand while preparing the next step.
2. Heat olive oil in a large flame-proof casserole over medium heat. Add the blanched almonds and cook until they take on some color, about 2 minutes. Add the garlic and cook until the almonds and the garlic are golden brown, about 2 min more. Use a slotted spoon to transfer almonds and garlic to a plate with a paper towel.
3. Place the almonds, garlic, peppercorns, and parsley in a food processor and pulse to make a paste.
4. Heat the casserole over med-high eat. Brown the chicken in batches, 5 minutes per side. Put in a bowl.
5. Drain off all but 2 tbs oil from the casserole, reduce heat to med-low, add the onions and cinnamon, and cook til very soft, about 10 min. Return the chicken to the casserole, add wine and stock, increase heat to med-high, and bring to simmer. Add almond paste, stir in saffron and cloves. season with salt, reduce to med-low, cover, and cook til chicken is tender, 40 min, turning several times. Stir the lemon slices into the cooking liquid and cook 10min more.
6. Remove yolks from the hard-boiled eggs. Finely chop the whites and set aside for garnish. Place the yolks in a small bowl, mash them well, and whisk in a few tbs of the liquid from the chicken pot.
7. Transfer chicken to a bowl and cover to keep warm. Increase flame under the casserole to med-high and reduce the liquid slightly, 5 min. Stir in the mashed egg yolks, reduce heat, and thicken the sauce for 5 minutes. Put the chicken onto a serving dish, spoon the sauce on top, and garnish with slivered almonds, chopped egg whites, and some parsley.
MEATBALLS
1 lb grass fed ground beef2 cups diced fresh spinach1 small apple, finely diced½ red onion, finely diced4 garlic cloves, minced2 tablespoons flat leaf Italian parsley, finely chopped1 egg1 teaspoon paprika1 teaspoon sea salt1 teaspoon black pepper
mix all ingredients together and fry them in a pan with some olive oil. i doubled this recipe and added more paprika and sea salt for the recent paleo pot luck Craig and Michelle hosted.
Apple Cinnamon Muffins!
1. Preheat the oven to 375, remember that its on.
2. Mix the following yumminess together:
1 cup almond flour1 cup finely shredded unsweetened coconut flakes2 tbsp olive oil2 tbsp almond butter1 large apple peeled, cored & diced2 eggs1/4 cup honey or agave sweetner (you could also try using another sweet fruit like pear or maybe banana)1/2 tsp salt1/2 tsp cinnamon1/4 tsp cloves1/4 tsp ginger
3. Grease muffin pan (I used a bit of olive oil in each muffin “area”).
4. Evenly divide mixture into muffin pockets (this mix makes 12!).
5. Cook for 16-18mins!
** Muffins will be lightly browned on top and slightly firm to the touch.
ADD-INS!- pecans/walnuts- banana- raw cocoa powder- use fresh blueberries instead of apple- use fresh raspberries instead of apple
ENJOY.