Nutrition/Recipes

We’ve recently had some requests for recipes that are Paleo Friendly! You ask, we deliver! Every so often we will post a recipe that we think you will love!! ENJOY!

STEWED COLLARDS AND HAM

Ingredients:

2 tbsp. Olive Oil
1 cup diced ham
1 medium onion, coarsely chopped
2 large bunches collard greens, washed and torn into large pieces (about 2 lbs.)
2 tsp. garlic pepper (I did garlic powder and pepper – slightly more garlic than pepper
2 tbsp. Cider Vinegar
6 cups reduced-sodium chicken broth, warmed

Directions:

1. In a large pot heat oil over medium heat. Add ham; cook and stir until lightly browned. Add onion; saute 2 minutes or until softened. Add greens and garlic pepper; stir gently to coat. Cook until greens begin to wilt.

2. Stir in vinegar and broth; bring to boiling. Reduce heat; simmer, covered, 45-55 minutes or until greens are very tender. Season with salt and pepper to taste. Spoon greens into bowls and serve.

CHILI CILANTRO LIME CROCK POT CHICKEN

One large free-range organic whole chicken. Mine was 6 pounds for a 6 quart slow cooker.
Dry rub (black pepper, sea salt, chili powder, cayenne powder, ground cumin). I used about a teaspoon each of salt, pepper, cumin, and a tablespoon each of the chili powder and cayenne .
1/2 cup of lime juice (about 2 limes).
1 extra whole lime for stuffing inside your chicken (yes that makes 3 limes total).
2 generous handfulls of fresh cilantro.
3 cloves of garlic.
1 tbsp of olive oil.

How you make it:

  • Wash your chicken off under cold tap water and then dry with paper towels.
  • Dust your chicken with salt & pepper, and apply an even coating of chili powder, cayenne, and cumin to your taste. There is no magic amount or formula to use, yet do try to cover the whole bird with some spice. This also helps give the golden brown color you see in the picture.
  • In a blender or food processor, combine your lime juice, cilantro, garlic, and olive oil. Pulse until an even consistency is reached.
  • Take your extra lime and poke lots of holes into it with a fork. Now dust this lime with chili powder and stick it into the cavity of your chicken.
  • Find a ziplock bag or crock pot liner large enough to hold your whole bird. Place your bird in the bag and pour your wet marinade over it. Use your hands to make sure the marinade is applied evenly around the chicken and under the skin, this is the important part. You can puncture the chicken breasts a few times with a knife for the marinade to seep into, yet this is not necessary. Making sure you get the marinade well applied and under the skin will do the trick.
  • Seal your bag tight so that the marinade is making contact with the chicken all over. I used a crock pot liner bag which I pulled tight around the chicken and marinade, and then stuffed that into another large ziplock bag.
  • Let your chicken marinade overnight. I know, you have to wait, but the morning will be true dump-and-go style cooking.
  • Place your chicken in your slow cooker along with any marinade left over in your bag.
  • Cook on low for 6 to 8 hours. I would recommend closer to 6. It will be glorious.

PUMPKIN MUFFINS

1/2 cup coconut flour
2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp ground ginger powder
1/4 tsp ground cloves
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 cup canned pureed pumpkin
4 eggs
1/4 cup honey, maple syrup, or a combination of the two
2-3 tbsp olive oil or vegetable oil
1 tsp vanilla extract
pumpkin seeds or pecans, for toppings

Cooking Instructions:

1. Preheat oven to 400 degrees F.
2. Lightly oil muffin pans with olive or vegetable oil.
3. In a medium bowl, combine the coconut flour, spices, baking soda/powder and salt. Mix it up nice.
4. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add olive or vegetable oil, honey, and vanilla and mix it up until it’s even looking.
5. Add the flour mixture we made in step 3 to the pumpkin mixture, blend with a whisk until most lumps have disappeared. Spoon into prepared muffin pan, filling each muffin 2/3 full. Top each muffin with a few pumpkin seeds and bake for 18-20 minutes, or until golden.
6. Place on wire rack to cool.

PALEO BROWNIES

For the brownies you’ll need:

1 3/4 cups of raw cashews
2 cups unsweetened, shredded coconut
12 pitted medjool dates
1 cup raw cocoa powder
1/2 cup raw honey
1 vanilla bean, scraped a pinch of fine grain sea salt

for the ganache:

1 cup of raw honey
1/2 cup of virgin coconut oil
1 cup raw cocoa powder
a pinch of fine grain sea salt

Begin by placing the cashews in the bowl of a food processor. Process until it is very finely ground. Add in the coconut and dates. Pulse until it is combined. Next, add the cocoa, honey, vanilla bean and pinch of sea salt. process until a dough forms (about 1-2 minutes). Remove from food processor and press into an 8 inch square pan. Set aside and make the ganache.

Rinse and dry the food processor. Place all the ganache ingredients in the food processor and pulse until a thick cause forms. Pour onto the brownies and sprinkle with cocoa nibs. Refrigerate for at least an hour or up to overnight. Remove from the fridge and cut into squares. Serve chilled.

Resources: http://wholefamilyfare.blogspot.com/2013/02/raw-double-layer-brownies-with-cacao.html, http://paleopumpkinmuffins.com/http://paleopot.com/2013/01/chili-cilantro-lime-chicken/

 

 

A CrossFitters Balanced Diet:

The CrossFit dietary prescription is as follows: Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. What Should I Eat? In plain language, base your diet on garden vegetables, esPaleo Diet Pyramidpecially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. The Caveman or Paleolithic Model for Nutrition Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription. What Foods Should I Avoid? Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar. What is the Problem with High-Glycemic Carbohydrates? The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response. Caloric Restriction and Longevity Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

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