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...