Wednesday, December 29, 2010

Turkey Burgers by LBT

Ignore the bun in the's one pulled from the www :)

I don't eat red meat but there is something about a hamburger that just looks, smells, sounds tasty. I've found this recipe for a Turkey Burger that is more than fabulous substitute for me!

What you'll need:
  • 1/2 medium white onion
  • 2 tbsp ketchup
  • 1 tbsp Worcestershire sauce *you can find one without HF corn syrup, etc if you don't want to make your own
  • salt and pepper
  • 1 lb lean ground turkey
What to do with it all:
  1. finely chop onion and mix in a bowl with turkey, ketchup, Worcestershire sauce, salt and pepper
  2. Mix together and shape into 4 4 patties about 1/2 inch thick
  3. Cook for about 5 minutes on each side over medium-high heat
Enjoy - Lisa Bender Thiel

Sunday, December 26, 2010

Heather Reed's Knock Off Whole Foods Kale Salad

1 to 1.5 bunches of Kale - depends on how large the bunch is
3   TBS toasted pine nuts
3-4 TBS Chopped Cranberries
about 1 TBS finely chopped shallot
3  TBS olive oil
1  TBS white balsamic vinegar
1  TBS lemon juice
.5 TBS honey
1  ts Dijon mustard
salt and pepper if you like

Finely chop the shallot and whisk all the dressing ingredients together.
Toast pine nuts and chop the cranberries
Wash Kale and chop/tear kale into bite size pieces. Make sure you cut off most of the thick stem. It is to bitter and tough to eat raw.
Toss everything together.
Let the salad sit in the refrigerator for a couple hours, the acid in the dressing "cooks" the kale and makes it more tender.


Saturday, December 25, 2010

Tomato Soup--Showout Meg's version

The weather in Austin is sporadically cold but when it is I like warm soup. The other night I did not want to run to the store so I warmed up tomato sauce and added a few extra ingredients.

Tomato Soup-
Bertolli Tomato Sauce
Kalamata olives
Sauteed spinach
Avocado slices

Thursday, December 23, 2010

Mexican Meatballs w/ Smoky Tomato Paste

By: Coach Crystal Nelson

Mexican Meatballs

  • 2 eggs, lightly beaten
  • 2/3 cup almond flour
  • 1/3 cup chopped fresh cilantro
  • 4 cloves of garlic, minced
  • 2 tsp dried or 2 Tb fresh oregano
  • 2 tsp chili powder
  • 1 tsp salt
  • 1 tsp ground cumin
  • 2 lb lean ground turkey
  • 8 oz uncooked or cooked smoked chorizo sausage, finely chopped
  • 2 Tb olive oil
  • 1 Cup Smoky Tomato Sauce (see below)
1.  Preheat oven to 400 degrees.  Lightly coat 15x10x1 inch baking pan with olive oil.
2.  In a very large bowl mix together the eggs, almond flour, chopped cilantro, garlic, oregano, 1 1/2 tsp of the chili powder, the salt, and cumin.  Add the ground turkey and chorizo sausage;  mix well.  With damp hands or a small ice cream scoop, form into 24 to 30, 1 3/4-2 inch meatballs (about 3-4 Tb).
3.  Combine oil and remaining 1/2 tsp chili powder; brush over meatballs.
4.  Bake meatballs 22 to 25 minutes or until cooked through (165 degrees on meat thermometer).  With a slotted spoon, remove meatballs to a large serving bowl; gently toss with the Smoky Tomato Sauce.  Top with cilantro leaves.
Makes 12-15 (2-meatball) servings.

Smoky Tomato Sauce

2 Tb Olive Oil
1 large onion, finely chopped
8 cloves of garlic, minced
2 tsp dried or 2 Tb chopped fresh basil
2 tsp dried or 2 Tb chopped fresh oregano
2 28-oz cans crushed tomatoes
1/3 cup tomato paste
1 1/2 tsp smoked paprika or paprika
1/2 tsp salt
1/2 tsp ground black pepper

1.  In a Dutch oven, heat oil over medium-high heat.  Add the onion, garlic, basil and oregano; cook, stirring occasionally, until onion is tender, about 4 to 5 minutes.  Add the tomatoes, tomato paste, smoked paprika, salt and pepper.  Bring to a boil; reduce heat to medium-low.  Simmer, covered, stirring occasionally, for 20 minutes.
2. Gently toss about a cup of the warm sauce with each batch of the Mexican Meatballs; pass remaining sauce.  Makes 7 cups.

Wednesday, December 22, 2010

3 days til Christmas - Quick and Easy Treat by LBT

Dark Chocolate Bark with Figs and Nuts

What you'll need:
  • 8oz bittersweet dark chocolate baking bar
  • 1/2 cup chopped figs
  • 1/2 cup chopped lightly salted nuts of choice or mixed nuts
  • 2 oz white chocolate, broken into pieces
What to do:
  1. Melt chocolate baking bar as package directs
  2. Stir fits and nuts into melted chocolate
  3. Spread on foil-lined baking sheet - thickness should be about 1/4 inch
  4. Chill until firm (about 30 min)
  5. Melt white chocolate and drizzle over bark (I dipped a teaspoon in the chocolate to drizzle)
  6. Let it chill until firm then break into small pieces

Friday, December 17, 2010

Pretty eggs

So this morning I had some left over veggies from the dinner the night before. I threw in some brussels sprouts, cabbage, turkey meat, and eggs to make a pretty breakfast! Basically, a gourmet meal from all leftover food. Purple and green looked yummy and pretty with my eggs and turkey meat. 

Garnish with BACON!

Thursday, December 16, 2010

Butternut Squash Hashbrowns by Crystal N.

Super simple and a nice treat on Sunday morning!

What you need:

1 Butternut Squash, shredded
Olive Oil or Bacon Grease
1/2 Onion Chopped
salt and pepper to taste

I use my food processor to shred my butternut squash but a cheese shredder works just fine. Heat a large skillet and saute the onion in the oil until soft, about 8-10 min. Then add in the squash and cook until brown on one side. You can eat them now, but I like mine brown on both sides. So flip em and when it's all crispy, serve it up!

Wednesday, December 15, 2010

Turkey Marinara by LBT

Turkey Marinara paired with broiled asparagus and suateed sweet potatoes in coconut oil

The first time I saw my husband make this dish - I made a face, thought he was crazy, and quickly adopted it as one of my favorites:)

It's simple and yet pairs well with any veggie and the best part - it's tastes great as lunch the next day - kill two birds with one stone!

Italian Turkey
What you'll need:
  • 1lb of lean ground turkey
  • 1 jar of your favorite marinara sauce **as always few ingredients is best - no sugar - no perservatives - etc

How to prepare:

  1. Brown ground turkey in a skillet on medium heat. I like to keep it covered so it doesn't dry out
  2. Pour marainara sauce over meat and simmer on low heat for 5 minutes - or just enough to warm the sauce and let the flavors blend

How to eat:

  • pour over spinach
  • pair with your favorite green veggie
  • anyway you see fit!

Enjoy - Lisa Bender Thiel

Tuesday, December 14, 2010

Breakfast Casserole by alex

Looking for an incredibly simple and quick breakfast?  Check out this recipe brought to from Marks Daily Apple


Aprox 4 servings:
  • 1 pound ground breakfast sausage or other ground meat
  • 3 turnips, peeled and grated (a food processor works well for this)
  • 4 eggs, beaten
  • 3 scallions, chopped

Sauté sausage, breaking it up into small pieces with a spoon or spatula, until almost cooked through.
Mix the sausage with the rest of the ingredients.
Spoon into a 8×8 baking pan.
When ready to cook, heat oven to 400 degrees. Bake for 45 minutes then cover the pan and bake for 25 minutes more. Let cool 15-20 minutes so the casserole sets before cutting into it.

Monday, December 13, 2010

15-Minute Paleo Dark Chocolate Truffles by Jess

As I always say, even though these are a healthier alternative they should still be considered a TREAT. In other words, don't eat all 12 of them ha! I know the holidays are here and it's that much harder to stay away from sweets, treats, comfort food and alcohol! So if you are dying for a treat at least you have a healthier alternative right?! Enjoy!

15-Minute Dark Chocolate Truffles (Prep and Cook Time)

1/2 cup pitted prunes
1/4 cup pitted dates
3 TBS almond butter
1 TBS maple syrup
3 TBS unsweetened cocoa
1/2 cup finely grated unsweetened coconut.

In a food processor, drop the prunes and dates through the feed hole one by one. Scrape the processor bowl and run until the prunes and dates are smooth.

Add remaining ingredients except for the coconut. Run until smooth and scrape the processor bowl with a spatula as needed.

Roll the mixture into 12 one-inch balls and roll in coconut to coat. Refrigerate for at least 1/2 hour. Makes 12 pieces

Saturday, December 11, 2010

Fried Green Tomatoes by Coach Megan

Big, red, juicy tomatoes are on sale so I bought a few. Instead of how I regular use tomatoes in a salad, I decided to make some good 'ole soul food, and it was simple.

Almond flour
coconut oil

Dip tomato slices in egg. Shake excess egg off tomato slice. Dip in almond flour. Place breaded tomato in skillet greased with a tad bit of coconut oil to prevent sticking. Cook about 2 minutes on each side. BAM. Fried green tomatoes. I enjoyed mine with sauteed spinach and a grass-fed hamburger patty.

Friday, December 10, 2010


I really miss pancakes. I mean, REALLY miss them. I have done the almond butter ones that fall apart and make you feel like you ate a brick. Then you don't eat for the rest of the day because the high content of fat makes you soooo full. I have also tried the cashew butter ones...same deal. The Primal Blueprint reciepe is PERFECT. They are coconut pancakes. It calls for no nut butter or extraordinary amount of fat to hold it together. They are fulffy and I can eat them with my hands...pancakes need no fork. Main ingredient is coconut flour. The rest of them are:

vanilla ext.
baking powder
honey- I did not add this in the batter, used it for syrup. You don't even need it though. 

DONE! They are amazing and the FIRST REAL treat meal that actually tastes like the REAL THING! I really miss pancakes. I mean, REALLY miss them. I have done the almond butter ones that fall apart and make you feel like you ate a brick. Then you don't eat for the rest of the day because the high content of fat makes you soooo full. I have also tried the cashew butter ones...same deal. The Primal Blueprint reciepe is PERFECT. They are coconut pancakes. It calls for no nut butter or extraordinary amount of fat to hold it together. They are fulffy and I can eat them with my hands...pancakes need no fork. Main ingredient is coconut flour. The rest of them are:

vanilla ext.
baking powder
honey- I did not add this in the batter, used it for syrup. You don't even need it though. 

DONE! e am

azing and the FIRST REAL treat meal that actually tastes like the REAL THING! 

Thursday, December 9, 2010

Crystal Nelson's Rosemary Garlic Pork Tenderloin

This is my all time Winter favorite at the moment!  It's so simple and makes everything smell fantastic in your house.

What you need:

1 1/2- 2lbs Pork Tenderloin
Minced Garlic (about 2 cloves or more if you love garlic as much as I do!)
About 3 Tb Olive Oil
1 Tb of Rosemary (dried or fresh)
Sea Salt
Fresh Ground Pepper

To Make:
Preheat oven to 425 degrees.
Add 1 tsp of oil to a saute pan and bring to medium high heat.
Brown pork tenderloin on all sides.  Remove and place in baking dish.
Combine Olive Oil, Rosemary, and Garlic, blend well.
Rub mixture over entire pork tenderloin.
Top with sea salt and pepper to taste.
Bake for 18-24 minutes or until no longer pink in center.

Easy and done in less than 30 minutes!

Wednesday, December 8, 2010

Vanilla Nut Nog leftovers = Vanilla Pumpkin Muffins by LBT

Ok ok so your holiday parties are coming up and you have the Vanilla Nut Nog recipe ready but need to know what to do with all the 'leftovers' from the Brazil nut and date mixture! I've got the answer.
Vanilla Pumpkin Muffins!!

Ingredients: makes about 12 muffins

  • 2 eggs
  • 1/2 cup pumpkin puree
  • 1/3 cup honey - I used honey one batch and Molasses for another. The Molasses WINS!!!
  • 3/4 tsp baking soda
  • 1 tsp vanilla (yes, the "leftover" mixture has a vanilla flavor already but I added a bit more)
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 2 1/2 cups Brazil Nut/Date flour from Nut Nog**If you are not using leftovers from last week's Vanilla Nut Nog recipe, simply use 2 1/2 cups of almond flour, add 1/2 cup chopped walnuts, and 1/2 cup chopped dates or raisins


  1. Preheat oven to 325 degrees
  2. In a large bowl, thoroughly combine everything EXCEPT nut flour (**walnuts and dates)
  3. Stir in nut flour until well combined (**walnuts and dates)
  4. Spoon batter into muffin cups and press down any bumps on the tops before baking
  5. Bake for 25-30 minutes or until a toothpick comes out clean

The Vanilla Nut Nog leftovers were enough to make 2 batches and the batch with the Molasses was by far the most popular with the CrossFit Central crew!

The honey muffin is the one on the left - molasses on the right, darker color but super moist!

Monday, December 6, 2010

NO-Oat Oatmeal from Jess

I use to eat oatmeal ALL the time! It was my favorite "healthy" breakfast and was so sad to give it up once I started eating more Paleo. My mom forwarded me this recipe and it's AWESOME! If you haven't tried it yet, give it a whirl! Enjoy!!

"Paleo No-Oat Oatmeal"
1 small handful of walnuts
1 small handful of pecans
2 tablespoons ground flax seed
1/2 – 1 teaspoon ground cinnamon
1 pinch of ground nutmeg
1 pinch ground ginger
1 tablespoon almond butter
1 banana, mashed
3 eggs
1/4 cup unsweetened so-delicious coconut milk (add more if you prefer it a little runny)
2 teaspoons pumpkin seeds
1 handful of goji berries or fresh berries

Add walnuts, pecans, flax seed and spices to a food processor/blender and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.

Whisk together eggs and almond milk until the consistency thickens a little bit into a loose custard.

Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.

Stir in the nut mixture.

Microwave or gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes.

In both cases, stir the mixture frequently as it cooks.

Sprinkle pumpkin seeds and berries on top.

Add more milk if you want.

Lick the bowl clean!

Sunday, December 5, 2010

Left Over Delight By Heather Reed

Needed a quick breakfast and only had left overs to my name, this was the best dish I had all week!  The best part is that it took less than 5 minutes to make.

2 eggs
4 strips of chicken from My Fit Food
6 pieces of mixed zucchini and squash
1 Cup left over Kale Recipe
1/2 avocado 
all cooked in coconut oil

Saturday, December 4, 2010

Move Over Paula Dean

Grandma's Easy BBQ Pork
(brought to you by the one and only Primal Blueprint Cookbook)
(Picture shown without the sauce)
This recipe is super easy, and like the other one I submitted can be cooking in the oven while you do things around the house, or even around town!

Ingredients: (feel free to cut in half if desired -Recipe serves 8)

-1 Tablespoon olive oil or high quality lard
-8 Pork chops or about 4 lbs. of pork shoulder roast (bone in)
-1 small onion, finely chopped
- 1/2c. ketchup (for primal recipe click on the link) *I used Central Market organic ketchup*
- 1 c. water
- 1/3 c. vinegar
- 1 teaspoon of sea salt
- 1 teaspoon celery seed
1/2 teaspoon nutmeg
1 bay leaf


1. Preheat oven to 325 degrees
2. Brown meat on both sides in fat/oil over medium-high heat in a dutch oven or pan that can be used on the stove and in the oven.
3. When meat has browned, remove from heat and pour mixture over meat.
4. Cover with lid or foil and bake at 325 degrees for 1 1/2 hours for chops and 2 1/2 hours for roast.  Add water halfway through, if necessary.
5. Remove bay leaf, transfer chops or roast to a warm plate, pour sauce over meat and EAT!

The sauce is what really makes the meat, and the pork pulls apart so easily; you don't even need a knife!

I served this with the Bacon Broccoli Salad (submitted by Karen) and both were deeeeelicious!

Friday, December 3, 2010

Snack Dinner

I had a MONSTER salad for lunch and still was not starving at dinner. I opted for "snack night" at the Cardella house. That always means salted nuts ( oohhhh dare devil), package of cocktail shrimp, and some wine! simple, fast, and yummy.

Thursday, December 2, 2010

Crystal Nelson's Bison Tacos

We live in Austin, and sometimes you just crave Mexican food.  This is a favorite cuisine for me growing up where you are surrounded with enchiladas, breakfast tacos, and queso.

This was made on a whim and it was GREAT!  Usually the best recipes are the ones you throw together, so experiment in your kitchen.  Odd combination's make your palate happy and keeps things interesting!

1lb Ground Bison
1-2 Yellow Squash (diced in tiny pieces)
About a Cup of Fresh Salsa (or more!)
Lettuce Wraps
Olive Oil


Heat Olive Oil in pan and cook bison until almost done.  Add in diced squash, continue to cook until squash is tender.  Add in salsa and let cook for an additional few minutes so that everything soaks together.

Serve meat in a lettuce wrap and top with fresh avocado.  YUM!

Wednesday, December 1, 2010

Tis the season for Vanilla Nut Nog by LBT

Do you love Egg Nog but need a healthier alternative this holiday season?
If you have some time for preparation (about 1 hour) and a good sense of humor then I've found the perfect recipe for you! I tried this recipe out with my sister and a few friends a couple weeks ago. DELICIOUS!

5 cups Brazil nuts
30 -40 medjool dates (pitted)
2 tablespoons vanilla extract (or 5 vanilla beans)
9 -11 cups water
3/4 teaspoon ground cinnamon
grated nutmeg

Soak Brazil nuts in water to cover 8-12 hours.

2 In separate bowl, soak dates and vanilla beans (or extract) together in water to cover 8-12 hours.

3 Drain Brazil nuts, rinse, and drain again.

4 Remove dates and vanilla from water and add enough more water to equal 10 cups.

5 Pour water into blender, add nuts, and process til smooth.

6 Add dates, vanilla, and cinnamon to blender and process til smooth, scraping down the sides occasionally with a spatula.

7 The mixture will be thick. If you want it thinner, add more water and process again.

8 Taste and add more dates, vanilla, or cinnamon if desired and blend again til smooth.

9 Place a nut milk bag in a large bowl, pour in the nog in batches and gently squeeze out the liquid. Pour into clear cups and dust with nutmeg. I used cheese cloth because I couldn't find a "nut milk bag"......I think this is one of the reasons my version was so labor intensive.

10 NOTE: if you don't have a high-speed blender, make the nog in small batches. I strongly suggest this - I didn't do it and it was a pain! Here is the ratio for 1-2 servings:. 1/2 c Brazil nuts (soaked 8-12 hours) 4 pitted Medjool dates AND. 13 1/2 vanilla bean or 1 tsp extract(soaked with dates 8-12 hours) a pinch of cinnamon - enough water added to the date soaking water to equal 1 cup.

I was a skeptic for sure - how could something as silly sounding as "Nut Nog" take the place of creamy, sweet, sugary Egg Nog? Much to my surprise and the surprise of my not so Paleo guests, it was delicious (even before we peppered our drinks with whiskey!)

After you've squeezed out all the Vanilla Nut Nog you're also left with about 5 cups of Brazil nut and date "flour". I couldn't stand the thought of wasting it - Next week I'll post the muffin recipe I created to make the most of my Brazil nut purchase!