Mash Sweet Potatoes

4 sweet potatoes (washed, not peeled)

2 sprigs fresh rosemary, minced
2-3 T extra virgin olive oil
Himalayan pink salt, to taste

Preheat the oven to 400F. Place the sweet potatoes on  baking sheet and spray with coconut oil. Bake for 2 hour or until easily pierced with a fork. Transfer to a large bowl and mash. Add the rosemary, oil, and salt. Serve warm.

(Crockpot) Butternut and Fig Chicken

ONE
1 t coconut oil
1 onion, chopped
6 cloves garlic, minced

TWO
3lbs chicken breasts and/or thighs

THREE
10-12 dried figs, chopped
1 small butternut squash, peeled and cubed
1 cup water
1T rosemary
1t tarragon
1t sage
salt and pepper, to taste

In a pan, saute the ingredients in ONE, over low heat, covered, until soft. Place in the crockpot. Cook TWO (adding a little more oil, if needed) and transfer to the cooker. Add THREE and cook on low for 6 hours or on high for 4.

From the Paleo Slow Cooker

Brownie Bites

DRY
1/2 cup cocoa powder, unsweetened
1/2 t Himalayan pink salt
2/3 cup coconut flour

WET
2 bananas, mashed
1/4 cup honey
2 t vanilla extract
4 egg whites

bunch of fresh or frozen raspberries
1/2 cup chocolate chips (optional)

Pre-heat the oven to 350F. Cover two cookie sheets with parchment paper and grease lightly. In a big bowl, combine the DRY ingredients. In another bowl, combine the WET ingredients. Fold the WET ingredients into the DRY and mix well. Add the berries and/or chips. Pour about 2 T of the batter onto the cookie sheet and flatten slightly with a fork. Bake for about 15 minutes or until the bottom is browned.

Strawberry Orange Porkchops

4 pork chops
salt and pepper, to taste
coconut oil for frying

SAUCE
1/2 all fruit, no sugar added strawberry jam (I found mine at Bloomingfoods)
1/2 onion, chopped
3 gloves garlic, minced or pressed
1 T balsamic vinegar
1 1/2 T olive oil
1 t Dijon mustard
1 T lemon juice
2 T orange juice
1/2 t onion powder
1/2 t Himalayan pink salt
pepper, to taste

Combine the sauce in a bowl. Season and cook the porkchops until almost done. Pour the sauce on top and simmer, uncovered, for about 5-10 minutes.

You can also prep and freeze this. Place the porkchops in a ziploc bag. Combine the sauce in another ziploc bag (place the bag in a bowl for stability). Place both bags in a bigger ziploc in the freezer. The day before, allow it to thaw in the fridge.

Roasted Acorn Squash Wedges

1 medium acorn squash, cut into wedges (follow the lines)

VINAIGRETTE
2 limes, juiced
1 T olive oil
4 hot peppers (like chiles), minced
3 garlic cloves, pressed or minced
 2 t Himalayan pink salt
1 t paprika
1/2 t black pepper
4 T fresh cilantro, minced

Pre-heat the oven to 450F. Bake the squash for about 30 minutes. Drizzle with the vinaigrette before serving.

Modified from laaloosh.com

(Crockpot) Apple Cider Chicken

3 lbs. chicken breasts and thighs
salt and pepper

TWO
1 onion, chopped
3 cloves garlic, pressed or minced
3 Golden delicious apples, sliced

SAUCE
1 cup apple cider
1/2 cup apple cider vinegar
2 T olive oil
1 t thyme

Season the chicken with salt and pepper and place it in the crockpot. Add TWO. In a bowl, combine THREE and add to the crockpot. Cook on high for 4-6 hours or on low for 6-7.

Modified from Make Ahead Paleo

Hemp protein pancakes

2 bananas, mashed

1/4 cup hemp protein

1/3 cup egg whites (2 egg whites)

1 T chia seeds (optional)

handful of raspberries (fresh or frozen)

Place two pancake molds in a pan and heat up. Spray a little bit of coconut oil (or solid and melt) into each ring and pour enough batter to cover. Cook for about 3-5 minutes, flip, and cook on the other side. Serve with a bit of maple syrup.

Crockpot Asian BBQ Chicken

2lbs chicken breasts and boneless thighs (put in the slow cooker)

SAUCE (Combine and pour over the chicken)
1/3 cup coconut aminos
1/4 cup tomato sauce
1 T tomato paste
2 T apple cider vinegar
1 T fish sauce
1/3 cup honey
2 t sesame oil
2 cloves garlic
1 shallot (or onion), chopped
1 T fresh minced ginger

Cook on low for 6-8 hours or on high for 4 1/2. Serve with sweet potato "fries" and/or cauliflower rice.
*Optional: Once it's cooked, take the chicken out and reserve. Pour the sauce in a pan and cook over high heat until reduced (5-8 minutes)
From Make Ahead Paleo

Birthday Donuts

I'm gonna call these birthday donuts because it is my birthday tomorrow and they will be my treat, even though they're not round :) These could also be made into muffins...

4 egg whites
2 eggs
3 ripe bananas, mashed
4 T unsweetened almond milk
6 T maple syrup
3 T apple sauce
1/2 t Himalayan pink salt
1/2 t almond extract
1/2 cinnamon
1/2 t nutmeg
1/2 cup coconut flour
1/2 t baking powder
1/4 cup enjoy life chocolate chips
1/4 cup fresh or frozen berries (I used raspberries)
2 T coconut oil, slightly melted (add at the very end)

Pre-heat the oven to 400F. Combine all ingredients. Lightly grease a donut pan with coconut oil and pour the batter in the donut holes. Bake for about 30 minutes. Allow to cool in the pan and then transfer to a tray. Yields 12 donuts.

Adapted from The Raw Food World

It's been a while....

...since I last posted on this blog. I guess it is because I got my MRI and the cyst is still there... I have been paleo since January and I will continue, since I feel great! I am about to start the Lurong Paleo challenge with my crossfit gym. 8 weeks of strict Paleo :) !

Garden Fresh Tomato Soup

ONE
1 onion, chopped
6 garlic cloves, pressed or minced

TWO
6 whole cloves, in a tea bag or ball
10 ripe tomatoes (or 6 cups) chopped
1 cup water
Himalayan pink salt, to taste
black pepper, to taste
2 pinches coconut sugar

THREE
Fresh chopped basil, to taste

In a large pot, saute the ingredients in ONE. Add TWO and bring to a boil. Lower the heat and simmer, covered, for 30 minutes, stirring occasionally. Remove the cloves and add the basil. Puree with an immersion blender.

Sweet & Sour Chicken

SAUCE

ONE
1 cup water
1/4 cup apple cider vinegar
3 T raw honey
2 T tomato paste
1 T coconut aminos
1/2 t salt
1/4 t garlic powder
1/4 t ground ginger
1/4 t white pepper

TWO
1 T arrowroot powder
3 T water

In a saucepan, simmer all the ingredients until well blended. IN a cup, combine TWO and stir until dissolved. Pour into the sauce and simmer, stirring, until thickened.

CHICKEN AND VEGGIES

ONE
1 t coconut oil
2 lbs chicken breasts
3 T arrowroot powder

TWO
1 onion, sliced
1 large carrot, chopped
1 cup red cabbage, chopped

THREE
1 red bell pepper, chopped
4-6 mushrooms, chopped
15oz chopped pineapple

Coat the chicken in the arrowroot and cook, over low heat, until almost cooked through. Cut the chicken into strips and cook until no longer pink. Set aside. In a large pot, saute ONE with a few tablespoons of water. Cook over low heat until the onions are translucent. Add TWO and cook for 10-15 more minutes. Add the chicken and the sauce and stir to combine. Serve over cauliflower "rice".

(Crockpot) Honey Chicken

ONE
6 chicken breasts, open
1 t thyme
2 t cumin
1 t sweet paprika
salt and pepper, to taste
1 t coconut oil

TWO
3 cloves garlic, pressed
6 T stoneground mustard
1/2 cup honey
1 cup water

Coat the chicken in the spices. Fry with a teaspoon of coconut oil over low-medium heat until cooked through. Transfer to the slow cooker. In a bowl, combine TWO until very well mixed. Pour over the chicken to cover well. Cook on low for 6 hours or on high for 4. Serve with sweet potato "fries" and a salad.

From The Paleo Slowcooker

Turkey Soup with Plantain Meatballs

ONE
coconut oil
1 onion, chopped
1 lb ground turkey
1 bell pepper, chopped

TWO
6 cloves garlic, pressed
1 T paprika
1 T oregano
1 t cumin
1/4 t cinnamon
26oz chopped tomatoes (canned ok)

THREE
1 can green chiles
32oz water

FOUR
1 cup cranberries
1 bunch kale, chopped

MEATBALLS
3 very ripe plantains (soft and black on the outside)
1 egg white
1T-1/2 cup coconut flour (test for consistency)

In a big pot, sautee the ingredients in ONE until the meat is no longer pink. Add TWO and cook until fragrant. Add THREE and cook, over low heat for 15-20 minutes. Add FOUR and cook for another 10 minutes. While the soup cooks, mash the plantains in a bowl. Add the egg white and flour until they have a good consistency. Make big balls and drop them carefully in the soup with FOUR.

Adapted from Tablespoon.com

Banana Chia Mugcake

1 banana, mashed
1 T raw honey
1 T chia seeds
2 T coconut flour
2 T unsweetened apple sauce
1 t baking powder
handful of enjoy life chocolate chips, optional
pinch of salt

Combine everything in a mug. Make sure you mix it well. Microwave on high for 2 minutes.

Pumpkin Muffins

Not the prettiest looking, but they are filling and yummy!

ONE
1/2 cup unsweetened applesauce
6 egg whites (2 cups)
1 t vanilla
1/2 cup honey
1/2 cup pumpkin puree
1 t cinnamon
1/4 t cloves
1/4 t  allspice
1/4 t nutmeg
1/4 t ginger
1/4 t salt

TWO
1t baking soda
1/2 cup coconut flour

Preheat the oven to 400F. In a bowl, combine ONE until well mixed. Add TWO and mix well. Line your muffin pan with liners and pour some batter (about 1/3 full) in the muffin holes. Makes 12. Bake for 30-40 minutes or until set.

Adapted from Wellfedhomestead.com

Paleo-ish Pumpkin Custards

1 can pureed pumpkin
4 egg whites
1 egg
3/4 cup pure maple syrup
1 t cinnamon
1/2 t nutmeg
1/2 t ginger
1 1/2 cups coconut creamer (I can't use coconut milk because of my pancreatic cyst...)

Pre-heat the oven to 350F. Combine all ingredients and pour batter into individual oven-safe custard bowls. Place in an oven-safe dish and pour boiling water around them. Bake for about 90 minutes or until set.

Stir-Fry

ONE
1 onion, thinly sliced
6 garlic cloves, minced or pressed
1 T coconut oil

TWO
3 uncured turkey hot dogs (I know, I know, but these are minimally processed-Applewood Farms)
4oz small frozen shrimp
1 bell pepper, chopped
1/2 red cabbage, chopped
3 carrots, chopped

THREE
1 zucchini, chopped
1/2 lb fresh spinach
3 T coconut aminos
salt, to taste

FOUR
1 small cauliflower head, "riced" (in a blender, until broken into small pieces)

In a large pan or pot, cook ONE until the onions are soft. Add TWO and cook until the shrimp are cooked and the cabbage is soft. Add THREE and cook until the spinach is wilted. Add FOUR and mix well.

Mustard Maple Chicken

SAUCE
1/2 cup Dijon mustard
1/4 cup maple syrup
1 T balsamic vinegar

CHICKEN
3 chicken breasts, open to make them thinner
salt and pepper, to taste

Preheat the oven to 425F. Combine the sauce ingredients in a bowl. Lightly grease a baking dish. Season the chicken and place in the pan. Cover with sauce. Bake for 30-40 minutes but be careful not to let the sauce burn!

From Latestfood.com

Protein Pancakes

2 bananas, mashed
2 egg whites
1/2 cup protein powder (if you're strict paleo, make sure so is your protein!)
bunch of chocolate chips (optional)
bunch of frozen blueberries (optional)
coconut oil, to fry

Combine all ingredients. Melt the coconut oil in the pan, Pour some of the batter into a mould, cook, flipping once. Serve with a drizzle of maple syrup.

Butternut Squash Lasagna

ONE
1 onion, sliced
2 carrots
6 garlic cloves, pressed or minced
1 T coconut oil

TWO
1 lb ground turkey meat
1T Italian seasoning

THREE
fresh spinach (1/2-1lb)
6 mushrooms, sliced

FOUR
32oz tomato sauce (+6oz for bottom and top)
6 oz tomato paste

FIVE
1 medium butternut squash, peeled and cut into thin round slices (then chopped into half moons)

SIX
4 egg whites + 1 whole egg, beaten

Grease a lasagna pan and preheat the oven to 400F. In a large pot, sautee ONE until onions are soft. Add TWO and cook until the meat is no longer pink. Add THREE and cook for a few more minutes. Pour some tomato sauce on the bottom of the pan. Place one layer of squash, followed by a layer of meat, and 1/2 of the eggs. Repeat once more and cover the top layer with tomato sauce. Bake for 30-40 minutes or until the squash is tender.

Adapted from Stupideasypaleo

Overnight Chia Pudding

1 cup unsweetened vanilla almond milk
3 T chia seeds
1 scoop chocolate protein powder (if you're strict Paleo, make sure so is your protein!)
1 banana

Pour all ingredients in a blender, blend well, pour in a mason jar and refrigerate over night.

Variations: Make with 1/2 cup pumpkin puree instead of banana. Add vanilla protein powder instead of chocolate.

Breakfast Sandwich

This is sooooo delicious!
Makes 2 sandwiches

PANCAKES
2 bananas
2 egg whites
1 scoop vanilla protein powder (if you're strict Paleo, make sure your protein is too!)
1 1/2 t coconut flour
1 t vanilla extract
2 dashes of cinnamon
1/2 t baking powder

FILLING
4 strips of turkey bacon
2 eggs

Combine in a blender and blend well. Heat a non-stick skillet and add a little bit of coconut oil. If you have a round mold, place it in the skillet and pour 1/4 of the batter into the skillet. Cook and flip, cooking evenly on both sides. Repeat until you have 4 pancakes.

In another skillet, while the pancakes cook, cook 4 strips of turkey bacon until crispy. Then cook two eggs with a little bit of coconut oil, over easy.

To assemble, place one pancake on a plate, add two strips of bacon and one egg, and cover with another pancake. Serve with a drizzle of pure maple syrup (optional).

Adapted from Lexiscleankitchen

Easy Tilapia

1 tilapia filet
salt, to taste
1/2 fresh lemon
coconut oil, to fry

Melt 1/2 t coconut oil in a non-stick skillet. Season the fish with salt and add to the pan. Cook on both sides on medium heat. Squeeze the lemon on the fish and cook for a few minutes, flipping it once more. Serve with veggies (such as asparagus) and sweet potato "fries".

Chocolate Chia Mug Cake

2 T coconut flour
1 T unsweetened cocoa powder
4 T unsweetened apple sauce
1 T chia seeds
1 T honey
1 t baking powder
handful of enjoy life chocolate chips (optional)

Mix everything well in a bowl. Transfer to a microwaveable mug and cook on high for 2 minutes. Enjoy!

Cumin Veggies with Chicken

ONE
2 chicken breasts, chopped into bit sized pieces (or another protein)
coconut oil

TWO
1 medium sweet potato, peeled and cubed
1 T olive oil
salt and pepper, to taste

THREE
1/2 small cabbage, chopped
1 onion, sliced
6 garlic cloves, pressed

FOUR
4 t ground cumin
1/4 t cardamom
1/2 t smoked paprika
1/2 t turmeric
cayenne pepper, to taste
salt and pepper, to taste

FIVE
1 red bell pepper, chopped
1 zucchini, chopped
15oz chopped tomatoes

Preheat the oven to 425F. Lightly grease a baking dish. In a large pot, cook ONE until browned. Set aside. In a bowl, combine TWO and bake in the oven until cooked through, about 40 minutes. Set aside. Add THREE to the pot where you cooked the chicken plus a few T of water and scrape the bottom of the pan. Cook, covered, over low heat, until onions are soft. Add FOUR and cook until fragrant. Add FIVE and the chicken, and cook for about 10 minutes, until all veggies are soft. 

Eggplant "Pasta" Bolognese

ONE
1 onion, chopped
6 cloves garlic, pressed

TWO
1lb minced meat (beef 95/5 or turkey, for ex.)

THREE
2 cups cubed butternut squash
2 tomatoes, chopped

FOUR
1 bunch kale, chopped
1 zucchini, chopped
16oz tomato sauce (or more if needed)
1/4 cup fresh parsley, chopped
salt and pepper, to taste

FIVE
3 large eggplants, peeled and cut into strips
1 T coconut oil

In a large pot, saute the ingredients in ONE with a little bit of water, covered, over low heat, until translucent. Add TWO and cook until no longer pink. Add THREE and cook for 5-7 minutes. Add FOUR, bring to a boil. Reduce the heat and simmer for about 20 minutes, uncovered, until all veggies are soft. In another pan, melt the coconut oil and add the eggplant. Cook, stirring frequently, until soft and brown. Put some eggplant noodles in a bowl and top with the bolognese.

It's been 5 weeks!

It looks like I missed my one month anniversary! That must mean I'm doing well or I would be keeping better track otherwise.... Still loving it, but I think I need to still lower my sugar intake... I've been eating lots of fruit and I still crave something sweet after I eat... Mmmm....Maple syrup...

(Crockpot) Butternut & Sweet Potato Soup

Great for breakfast with your bacon!

ONE
1 onion, chopped
4 garlic cloves, pressed

TWO
2 medium sweet potatoes, chopped
1 small butternut squash, chopped (this can feel like a WOD sometimes...)
2 cups water (you can add more when you puree the veggies if it's too thick for your taste...)
1/2 t sage
1 t thyme
salt and pepper, to taste

In a pan, saute ONE until transparent. Transfer to the crockpot. Add TWO and cook on low for 6 hours (or on high for 4 1/2). Using an immersion blender, puree and adjust the seasonings. Yum!

Adapted from The Vegetarian Slow Cooker

Banana Choc Mug Cake

1 banana, mashed
2 T unsweetened cocoa powder
1 T honey
3 T coconut flour
1 t baking powder
pinch of salt

Combine all ingredients in a bowl. Transfer to a mug and microwave on high for 2-3 minutes (check consistency after 2, then cook longer if needed)

Veggie Frittata

ONE
1 T coconut oil
1 onion, sliced
1 leek, chopped
4 garlic cloves, pressed

TWO
1 cup butternut squash or sweet potato, cubed
a bunch of fresh spinach
1 bell pepper, chopped
1 tomato, seeded and chopped

THREE
12 egg whites (2 cups)
1/4 cup unsweetened almond milk
1/4 cup cilantro, chopped

Preheat the oven to 350F. In a pan, saute ONE until translucent. Add TWO and cook, over medium heat, for 5-10 more minutes. Transfer to a bowl and add THREE. Mix well. Pour into a greased baking dish and cook for 45 minutes or until set. Serve with hot sauce.

(Crockpot) Ginger Lemony Chicken

ONE
1/2 t cinnamon
1 t cumin
1/4 t turmeric

TWO
3 lbs boneless skinless chicken thighs and breasts

THREE
1 T coconut oil
1 onion, thinly sliced
 6 cloves garlic, pressed

FOUR
1/4 cup fresh grated ginger
1/4 cup raisins
juice and zest of 1 lemon
1/2 cup water
2 tomatoes, chopped

salt and pepper, to taste

In a large bowl, combine ONE. Add TWO and coat well. In a large pan, cook THREE until translucent. Transfer to the crockpot. Add more oil and cook the chicken in the oil until browned on both sides. Transfer to the crockpot. Combine FOUR in a bowl and pour over the chicken. Cook on low for 6 hours. Season with salt and pepper.

Adapted from The Paleo Slow Cooker

Banana Mug Cake

1 ripe banana, mashed
3 T coconut flour
3 T unsweetened apple sauce
1 T honey
1 t baking soda
pinch of salt
bunch of enjoy life chocolate chips (I dare you not to put a few in your mouth...)

Combine everything a bowl. Transfer to a mug and microwave on high for 2-3 minutes (check consistency after 2, then cook a little longer as needed).

Burrito Bowl

coconut oil
4 pork chops, all visible fat removed (or chicken, turkey...)

ONE
1 onion, chopped
6 cloves garlic, pressed
1 carrot, chopped

TWO
1 cauliflower, processed in a blender

THREE
1/2 butternut squash or 1 sweet potato, cubed and cooked (boiled or baked)
1 zucchini, diced
1/2lb. fresh spinach
1/4 fresh chopped cilantro

FOUR
1 batch BBQ sauce

In a large pot, heat some coconut oil. Cut the pork chops in bite sized pieces, salt to taste, and cook until brown. Set aside. Add a little bit more oil and cook ONE until translucent. Add TWO and cook for a few minutes. Add THREE and the pork chops, and cook over low heat.  Serve with BBQ sauce.

BBQ Sauce

16 oz tomato sauce
1/2 cup apple vinegar
1/2 T onion powder
1/2 T ground mustard
1 T fresh lemon juice
1 t paprika
1/2 T pepper
1 cup water
5T honey

Combine all ingredients in a sauce pan. Bring to a boil and then simmer for 1 hour, until thickened.

From Paleo Cupboard

Banana Chocolate Pancakes

1 ripe banana, mashed
2 T coconut flour
2 T unsweetened cocoa powder
1 T pure maple syrup
1 t baking powder
3 egg whites (1/3 cup)

Coconut oil, to cook

Mix all ingredients in a bowl and mix well. Pour some of the batter in an oiled non-stick pan to make a small pancake and flatten with a spoon. Flip over once. Serve with maple syrup. Gotta love Saturdays!

3 weeks!

I started my low-fat paleo adventures on January 10th, right after coming back from Spain. No excuses, no waiting until Monday. The day after I landed. I looked up recipes, went to the grocery store, and started cooking. After three weeks, I feel great. Energy level is up, my endurance WODs have become easier and faster, my belly is flatter (my goal is not weigh loss, but I am realizing I was bloated a lot before), digestion is great, and I have hardly felt any pressure where my cyst is.

Do I miss any foods? Well, sure, I do, but I have missed some since I had to be put on a low- fat diet 4 years ago, so I guess I'm just used to it, and willpower is now my forte. I had to give up olive oil and I did. I had to give up beer, and I did. I had to give up cookies, and I did. So if I have to give up bread, I will. If I can't eat legumes, I don't. It's really not  a matter of will power, but a choice to be healthy, and I choose to be as healthy as I can be. No cheat days, no cravings.

Pumpkin Pancakes (no flour)

(Makes 4)

7 egg whites and 1 whole egg

1 cup pumpkin puree

1 t vanilla

2 t cinnamon

1 t pumpkin spice (optional)

1/2 t baking soda

Coconut oil to cook 

In a bowl, whisk ONE. Add TWO and mix well. Ina pan, melt the coconut oil. Spoon some of the mix (batter is thin, so it will spread a lot). Flip to cook on both sides. Serve with pure maple syrup.

Adapted from Musings of a Housewife

Chocolate Mug Cake

1 T almond flour
2 T coconut flour
(using all almond gives it a better consistency, but it's fattier :)
2 T unsweetened cocoa powder
1 T pure maple syrup
1 T unsweetened almond milk
1/2 t vanilla
1 t coconut oil
1 egg white

Mix everything well in a microwave-safe mug. Cook on high for 2 minutes. Yum!

Adapted from Delighted Momma

Blueberry Mug Cake

1 T almond flour
2 T coconut flour
(using all almond gives it a better consistency, but it's fattier :)
1 T honey
2-3 T unsweetened apple sauce
3 T frozen or fresh blueberries
dash of salt
1/2 t vanilla
1/2 t baking powder

Mix everything well in a microwave-safe mug. Cook on high for 2 minutes. Yum!

Adapted from Delighted Momma

Pumpkin Mug Cake

1 T almond flour
2 T coconut flour
3 T apple sauce
1/2 cup pumpkin puree
1 t cinnamon or pumpkin spice
1 T honey
1/2 t vanilla
dash of salt
1/2 t baking powder

Mix everything well in a microwave-safe mug. Cook on high for 2 minutes. Yum!

Adapted from Delighted Momma

Cinnamon Beef Stew

ONE
2-3lbs beef stew meat
salt and pepper, to taste
coconut oil

TWO
1 carrot, chopped
1 onion, thinly sliced
4 cloves garlic, pressed

THREE
2 T tomato paste

FOUR
1/2 cup water
2 T balsamic vinegar

FIVE
3 cups water, or enough to just cover the meat
1 t salt, or to taste
1 t pepper, or to taste
2 bay leaves
1/2 t rosemary
1/2 thyme
1/2 t sage
1/2 t cinnamon
1 cinnamon stick

In a pressure cooker, saute ONE, in batches, until meat is brown on all sides. Set aside. In the same pot, saute TWO for about 5 minutes. Add THREE and cook for one more minute. Add FOUR and scrape the pan well. Put the meat back in the cooker and add FIVE, turn up the heat, and bring to a boil. Close the cooker, and cook for 20 minutes (or follow your cooker's instructions). Remove the cinnamon and bay leaves. Serve with sweet potato "fries" or plantains.

Adapted from Well Fed

Shepherd's Pie

ONE
1 T coconut oil
1 onion, chopped
2 carrots, diced
4 cloves garlic, pressed

TWO
1lb ground turkey
salt and pepper, to taste

THREE
2 T tomato paste
1 t coconut aminos
1 t rosemary
1/2t thyme
1/4 cup fresh minced parsley (optional)

MASHED POTATOES
2 medium sweet potatoes, peeled, cubed, and boiled in water until soft
1/4 cup almond milk (or more, for consistency)
salt, to taste

Preheat the oven to 400F. In a large pan, saute ONE until veggies start to soften. Add TWO and cook until meat is no longer pink. Add THREE and cook until most of the liquid has evaporated, about 15 minutes. Transfer to a lightly oiled baking dish.
Once the sweet potatoes are soft, mash them with the milk and salt. Pour evenly on the meat mixture, making waves with a fork, and sprinkle with paprika. Bake for 40 minutes.

Blue Ribbon Country Captain Chicken

4 strips turkey bacon

ONE
1T coconut oil
2lbs boneless skinless chicken thighs, visible fat removed

TWO
2 medium onions, thinly sliced
4 cloves garlic pressed
2 large green bell peppers, chopped
4T raisins

FOUR
1/2 cup water
2 T curry powder

In a large saucepan, cook the bacon. Cut in small strips and set aside. In the same pan, heat up the coconut oil and cook the chicken, in batches, until browned on both sides. Place the chicken in a baking dish. In the same pan, saute TWO until the veggies start to soften. Pour over the chicken. Pour the water into the pan, add the curry powder, and mix well. Pour over the veggies and cover the pan tightly with aluminum foil. Bake for 45 minutes. Remove the foil, turn the heat to 400F, and cook for 10 more minutes. Sprinkle with the bacon before serving.

Adapted from Well Fed

Chocolate Chili

ONE
coconut oil
2 medium onions, chopped
6 cloves garlic, pressed

TWO
2 lbs ground beef, 95/5

THREE
1 t oregano
2 t chili powder
2 T ground cumin
2T unsweetened cocoa powder
1 t allspice
1 t salt, or to taste

FOUR
15oz fire-roasted chopped tomatoes
15 oz water

IN a large pot, saute ONE until translucent. Add the meat, breaking it up with your hands, breaking any bog lumps with a wooden spoon. Cooked until no longer pink. Add THREE and mix well. Add FOUR and bring to a boil. Reduce heat and simmer, uncovered, for two hours (yeah, 2 hours). Serve with a bed of fresh spinach and a side of sweet potato "fries" or plantains.

Adapted from Well Fed

(Crockpot) Hawaiian Pulled Pork

Easy meal!

3-4lbs pork shoulder (remove all visible fat)
1 can pinapple in water (if in juice, drain), pureed in a blender
2T fresh grated ginger

Put the pork in a crockpot. Mix th epineapple and ginger and pour on top. Add 1 cup of water. Cook on low for 8 hours.

From FastPaleo

Bacon Brussel Sprouts

8 strips turkey bacon
1/2lb Brussel sprouts, ends cut and rinsed
coconut oil, to cook

Preheat the oven to 375F. Cook the bacon until crispy. Cut in little pieces and set aside. Add the coconut oil to a pan and cook the sprouts, covered, until brown, for about 6 minutes. Transfer to a baking dish and bake for 15 minutes. Add the bacon, mix well, and cook for another 10 minutes.

Adapted from Paleomg

(Crockpot) Sweet Asian Meatballs

ONE
2 onions, sliced

TWO
1 egg white
1/3 cup almond flour
1 can pineapple (drained well and pureed in a blender)
2 T coconut aminos
1 T Siracha
1 T sesame oil
1 T honey
1 T garlic powder
1 T ginger
1/2 t coriander
1/2 t cumin
1/4 t mustard seed
salt and pepper, to taste

THREE
1lb ground beef (95/5 or 90/10)

Place ONE in the bottom of your crockpot. In a large bowl, combine TWO. Add THREE and mix well. Make balls with the meat and place on top of the onions. Cook on high for 3 hours.

Adapted from PaleOMG

Pumpkin Pancakes

Makes 4

1/2 cup coconut flour
1/2 cup pumpkin puree
1 t cinnamon
pinch of nutmeg
1/2 cup almond milk (I know this is not strictly Paleo, but I can't do coconut milk...)
1/2 t baking soda
2 T honey
5 egg whites
1 egg
2 t vanilla extract
2 T coconut oil (melted)
pinch or two of salt

coconut oil, to cook
maple syrup, to serve

Combine all ingredients with a whisk. The batter will be thick and won't bubble up when you cook it. lightly oil a pan (with coconut oil) and pour some of the batter, flattening it out with a spoon. Cook on one side until it can be picked up with a spatula and flip it over. Cook on the other side. Serve with maple syrup and turkey bacon. Yum!

Adapted from unBearablygood

Third Day of Paleo...

So far so good! I still need to adjust quantities so I don't feel hungry every two hours like my first day, but I'll get there! So far all the recipes I've tried have been really good, and, even though I was a little grossed out by meat at first, buying it local and free of antibiotics, from humane sources helps. I no longer feel bloated after breakfast, and I haven't felt my cyst at all, which may or may not have to do with my diet, but it's still progress, right?
One thing I need to work on are breakfast recipes and snack recipes :), but once I get the books I ordered (and which were delayed by the polar vortex) I should be fine. Can't wait to check in again in a few weeks and report on strength levels!

(Crockpot) Orange Chicken with Cauliflower "Rice"

ONE
2lbs (approx) boneless and skinless chicken thighs
salt and pepper, to taste

TWO
Chop:
a handful of mushrooms
1 medium green or red bell pepper
1 small zucchini

THREE
Combine:

5 T tomato paste
1/4 cup orange juice
4 T coconut aminos 
3 T honey
1 t sesame oil
2 garlic cloves, pressed
1 1/2 t minced ginger
1/2 t rice vinegar
1/2 t red chili paste

FOUR
2 T arrowroot flour

FIVE
1 cauliflower

Salt and pepper the chicken and place it in the bottom or your slow cooker. Add TWO. Add THREE and combine well so everything is well-coated. Cook on low for 8 hours or on high for 4. Dissolve the flour in a few T of warm water and add to the chicken.. Stir well and cook on high for 15 minutes or until the sauce thickens. 

Chop the cauliflower and place it in a food processor. Process until it resembles rice. Microwave in a covered dish (do not add water) for 1 minute. Serve with the chicken and other steamed vegetables.

Adapted from My Paleo Crockpot

Dijon Maple Salad Dressing

1 T olive oil
2 T Dijon mustard
4 t maple syrup

Prepare your favorite salad. Mine here has lettuce, tomato, carrots, red cabbage, tuna in water. Add dressing and enjoy!

Espresso Rubbed Ropa Vieja with Sweet Potato "Fries"

MEAT
ONE

Combine:

• 1 T Chili Powder
• 1/2 T smoked paprika
• 1 1/2 T. cumin
• 1 t oregano
• 1/2 t. onion powder
• 1/4 t garlic powder
• 1 T sea salt, or more to taste 
• 1/2 T. black pepper
• 1 T. ground espresso 

TWO

3lbs (approx) flank steak or other lean steak

1 t coconut oil

juice of one lime or lemon

THREE

One onion, sliced

1 t coconut oil

THREE

2 cups water

26oz chopped tomatoes with juice

POTATOES

1 large sweet potato

1 t olive oil

salt and pepper, to taste

Dip the steak in the juice until well covered. Rub the spice mix (to taste, save whatever you don't use). Heat up the oil in a saucepan and cook the steak on all sides (about 1 min per side) and place it in a pressure cooker. in the same pan, cook the onions in the oil until translucent. Pour into the cooker. Pour the water in the pan, scrape the spices that may be stuck to it, and add to the cooker. Add THREE and bring to a boil. Close the cooker and reduce heat to a simmer. Cook for 45 minutes or until the meat is easily shredded. (If it has too much liquid, you can take some out and save it. Add some baked sweet potato cubes and plantains....yum!)

While the meat cooks, peel the sweet potato and cut it in thick slices. Add a t olive oil, salt, and pepper, and shake well to coat. Add to a lightly greased oven sheet and cook at 425F for about 40 minutes, turning them once. 

Recipe from cavegirleats

Let the journey begin...

For 4 years, I have been mostly vegetarian. In November of 2009, I was diagnosed with a pancreatic pseudocyst after a pancreatitis, and was put on a low-fat diet. Since then, I have been eating healthy (not that I was eating crap before) and have not had a sip of alcohol. The cyst go smaller, then I had it drained, then it came back, and for now, we're just watching it, trying to avoid surgery...
In June of 2013, I started Crossfit. I was tired of having a weak core and back issues, so I did my On-ramp at Hoosier Crossfit and, after getting over the panic of my first week of real WODs and after getting over myself (seriously, stop comparing yourself to others!), I was hooked.
A few days ago, and encouraged by fellow female crossfitters at my box (the best gym with the best coaches ever, I swear), I signed up for my first Crossfit competition, Project GLOC (Gorgeous Women of Crossfit). Fortunately, there's a modified version, and you can even modify it further if needed :)). I'm nervous, excited, but especially motivated. And this is when a Paleo diet comes in. I want to prepare myself by training hard, but also eating clean. Giving up grains, bread, and legumes will be very hard, but I want to see results and feel good. I want to try something new, and see if it helps get rid of the cyst too... But I'll have to keep it low-fat, so no avocado and just a little olive oil. But the good news is that I can actually eat coconut oil, since it is not processed by the pancreas, but rather goes directly into your bloodstream. How awesome is that?

So today is my first Paleo day. Salad with tuna for lunch, smoothie for a snack, Ropa Vieja with sweet potato "fries" for dinner...I'll start posting the recipes...