Thursday, March 31, 2011

Post-Workout Banana-Coconut Whip

Post-Workout Banana-Coconut Whip

Coach Karen

The Paleo Diet Cookbook
A great option for a post, short Session workout, this tasty treat is quick and easy to prepare. Enjoy post-workout to restore your potassium levels and refuel your tank. serves 2
2 large, very ripe (spotty) bananas

1 scoop egg white protein powder

4 teaspoons natural flaked coconut

Freshly ground nutmeg, to taste
Puree bananas in a food processor until smooth. Add half of the egg white powder and puree, then add the remaining powder. Puree all ingredients until well blended. Top with coconut and nutmeg to taste!

Wednesday, March 30, 2011

Bison Stuffed Peppers

1 Large Bell Pepper 
1/2 Finley Chopped Onion
1/4-1/3 pound Ground Bison
1 Teaspoon Oregano
Salt and Pepper to Taste

Preheat Oven to 400 Degrees
- Slice off top of bell pepper and scoop out seeds
- Over bell pepper with foil and place in oven Bake for 5-7 min till soft
- While Peppers are in oven saute onions in olive oil, then add bison and oregano breaking the meat into small pieces cook for 5 min till bison is slightly still pink. Season to taste.
- Turn oven to broil - spoon meat into the pepper and pressing meat down till the pepper is full as possible

Thanks Diane for the GREAT Recipe you made from The Primal BluePrint Cookbook by Mark Sisson!!!!!!!!

Tuesday, March 29, 2011

Roasty Toasty Beets with Hazelnuts

Roasty Toasty Beets with Hazelnuts

Coach Karen

The Paleo Diet Cookbook

Fresh beets are very tasty. Roasting this root vegetable brings out its flavor, which is further enhanced by the delectable hazelnut finish. serves 4
1 bunch beets, leaves removed and beets quartered

2 tablespoons extra virgin olive oil

1 tablespoon dried basil

1 garlic clove, pressed

2 tablespoons chopped roasted hazelnuts (filberts)

Freshly ground black pepper, to taste
Preheat oven to broil. Toss beat with olive oil, basil, and garlic in a glass or ceramic baking dish. Broil for 30mins, stirring once at the halfway point. Top with roasted hazelnuts and pepper. I'm learning to eat beets. When buying this item at the grocery store, I must have had an odd look on my face because I ended up having an interesting conversation with a gentlemen who informed me he uses the leaves in his juicer! Enjoy!

Acorn Squash with Coconut Butter by JenC

This is a great side dish! It goes with anything, easy to cook, and easy to keep for leftovers. Its even great cold.

  • Cut the acorn squash in half- scoop out loose pieces and seeds
  • wrap in foil- nothing on it
  • cook for 45 min at 400- or until soft
  • the last five minutes its in the oven scoop a big spoonful of coconut butter in the middle. Turn the oven off and let it sit


Sunday, March 20, 2011

Yummy Brussels Sprouts Dish

If you love brussels sprouts as much as I do, you'll enjoy this delicious recipe. I like to serve it with braised chicken thighs or chicken & apple sausage links. Yum!

3 tablespoons coconut oil
1/2 pound shallots, thinly sliced
Coarse kosher salt
2 tablespoons apple cider vinegar
1 1/2 pounds brussels sprouts, trimmed
3 tablespoons extra-virgin olive oil
1 cup water

Melt 3 tablespoons coconut oil in medium skillet over medium heat. Add shallots; sprinkle with coarse kosher salt and pepper. Sauté until soft and golden, about 10 mins. Add vinegar. Stir until brown and glazed, about 3 mins.
Halve brussels sprouts lengthwise. Cut lengthwise into thin (1/8-inch) slices. Heat oil in large skillet over medium-high heat. Add sprouts; sprinkle with salt and pepper. Sauté until brown at edges, 6 mins. Add 1 cup water. Sauté until most of water evaporates and sprouts are tender but still bright green, 3 mins. Add shallots; season with salt and pepper. Yield 8 servings.
Posted By: Jess Clark

Wednesday, March 16, 2011

Crock Pot Chicken by JenC

I was just introduced to this "crock pot" with a free one given to me by a friend/client. How I have lived before, I am not sure.

I bought a whole chicken fryer from whole foods. I threw it in the pot with olive oil, random spices, and one half an onion.

Went to a meeting, got a massage, got home and it was DONE!  3.6 hours on low heat and it was the best chicken I have had in a while.

Tuesday, March 8, 2011

Butternut Squash Pancakes by Coach Megan Parsons

I wanted to mix it up one weekend morning for breakfast so I took a combination of Zucchini Pancakes and Coach Crystal Nelson's Butternut Squash hashbrowns and made my very own Butternut Squash pancakes.

1 cup of butternut squash
2 eggs
2 tsp coconut flour
Salt & pepper

Directions: I peeled the butternut squash with a potato peeler. Sliced it in pieces small enough to fit in a food processor and used the shredding part of the food processor to thinly slice the butternut squash. DO NOT food process or it is one big mush. You will have plenty left over to use throughout the week for other meals. Mix all ingredients together. Pour in a skillet greased with coconut oil or ghee and BAM-- yummy pancakes. I paired mine with bacon or chicken sausage.

Thursday, March 3, 2011

Flatiron Steak on Autumn Greens

I'm horrible when it comes to grilling; mostly because I don't practice using it nor take lessons from my husband.  If you happen to be like myself, this recipe is super easy and prepared in the oven.

Chipotle-Dusted Flatiron Steak on Autumn Greens
(Recipe taken from Sunflower Market magazine)

Ingredients: (serves 2-4)
-2 Flatiron top-blade or top loin strip steaks
-1/2 tsp. powdered or granulated garlic
-1/2 tsp. chipotle chili powder (I used cracked red pepper flakes)
-1/2 tsp. sea salt
-1 sprig fresh rosemary, finely chopped
-1 tsp. olive oil

Autumn Greens Ingredients:
-1 Tbsp. fresh lemon juice
-1/2 Tbsp. honey (optional)
-1/2 Tbsp. balsamic vinegar
-2 Tbsp. extra virgin olive oil
-1/2 Tbsp. fresh thyme leaves
-1/2 small shallot, finely chopped
-1/2 Tbsp. chopped fresh italian parsley
-8-10 ounces prewashed baby greens mix
-2 pink lady apples, cut into 1/2 in. cubes
-4 oz. walnut pieces

1. Remove steaks from refrigerator 15 minutes before broiling; place on broiler pan.  Preheat broiler. In a small bowl, mix together garlic powder, chipotle powder, salt, and rosemary.  Sprinkle steaks evenly with half of the garlic-chipotle mixture.  Drizzle with 1/2 tsp. olive oil and smear into surface of steak with the back of a spoon.  Turn the steaks over and repeat.

2. In a large salad bowl, whisk lemon juice, honey, and vinegar until thick.  Continue whisking while drizzling in 2 Tbsp. olive oil until emulsified.  Add thyme, shallot, and parsley; whisk until incorporated.  Set aside.

3. Cook steaks until nicely browned, about 3 minutes per side for medium-rare.  Remove from oven, cover with foil, and let rest for 5 minutes.

4.  Add salad greens and apples to bowl with vinaigrette. Toss well and add salt and pepper to taste. Divide among two to four dinner plates.  Slice steaks across shorter dimensions into 1/4-inch slices. Fan out across salad; top with toasted walnuts and devour! :)

*How to toast nuts: preheat oven to 400 degrees. Place nuts on a baking sheet and toast for 6 minutes, max.

*The steaks broil pretty quickly so if you prefer medium-rare make sure to only cook 3 minutes on each side; depending on thickness.