p a l e o b l o c k s

Diet: The Next Performance Enhancing Drug

2011-06-02T15:24:00.000-07:00

We just got the latest newsletter from Takano Athletics. Bob Takano references an article from the Arizona republic. Here's a link to that article: Read Me!

Athletes being athletes; they are always looking for the next advantage over their competition. With the major crack down on performance enhancing drugs, it seems apparent that athletes are turning to the more important substance that they put into their bodies. Food.

Steve Nash of the Phoenix Suns is on the leading edge of this movement. He says that he tries to only eat things that have been around for the last 50,000 years. Sound familiar? The Paleo Diet is helping Steve get better and faster as he gets older. He shared his Paleo Diet secrets with team mate Grant Hill, who at 38 years old has only missed 3 games over the last 3 seasons. Coincidence?

It would seem that from the article, that most professional athletes aren't as diligent with their food choices as Steve Nash and all of our faithful Paleoblocks Readers. There is now a slow transition by some athletes away from the large buffets of sugars, grains, and processed foods toward organic meats, veggies, fruits and nuts. It would seem that everyone is noticing the benefits as well. These athletes feel less fatigued, recover quicker, and miss less days due to illness and injury; all things that translate to big money in the world of professional sports.

Do you think the trend will permeate all teams or will there always be people that stick to "business as usual?"

Sign up for the Takano Athletics newsletter and follow his blog. Bob Takano is a Hall of Fame Weightlifting Coach and has some of the most insightful articles around.

Real Simple's: Pork chops and Peaches

2011-05-16T13:12:00.000-07:00

Real Simple has this delicious recipe just in time for summer! (AND it's heart healthy!) I bet the leftovers would be a great breakfast too!

Ingredients:
1 T olive or coconut oil
4 bone in lean pork chops (3/4 inch thick - about 2 lbs total)
sea salt and black pepper
2 fresh peaches cut into wedges
1 small red onion cut into thin wedges
3 T white wine vinegar (can leave this out if you'd like)
1/2 cup fresh basil leaves

Directions:
Heat oven to 400 degrees.
Heat the oil in a large oven proof skillet (cast iron is ideal!). Season the pork with 1/2 t salt and 1/4 t pepper and cook until browned (roughly 3-5 minutes per side), set aside.
Add the peaches, onion, vinegar and 1/4 t of salt and pepper to the skillet and cook tossing for 1 minute.
Return the pork and juices to the skillet. Transfer to oven and roast until the pork is cooked thoroghly and the peaches are tender (about 8-10 minutes).
Sprinkle the pork and peaches with the basil and enjoy!

Tuna with Pepper, Artichokes and Lemon

2011-02-16T10:59:00.000-08:00

If you don't subscribe to REAL SIMPLE magazine, or check out their recipe site occasionally you're missing out. They have very close to paleo recipes and paleo recipes and they're almost always easy, and made with ingredients you probably already have in your kitchen. Check out this recipe below:

Tuna with Black Pepper, Artichokes and Lemon
from RealSimple.com

Ingredients:
2 T cooking oil (olive, coconut)
1/2 red onion thinly sliced
Artichoke hearts (canned or frozen and thawed) amount to your liking
1 Lemon cut into 8 slices
2 cloves of garlic thinly sliced
4 sprigs fresh thyme
1 1/2 lbs fresh tuna cut in to 1 inch cubes
1 1/2 tsp kosher or sea salt
1 tsp black pepper

Directions:
Note : recipe calls for this dish to be served over rice. I think its great wtih out anything else, but you could always serve it over cauliflower rice, or steamed veggies.

Use 1 T of oil to cook onions until soft. (roughly 3 minutes), add artichoke hearts, lemon, garlic and thyme (if using it). Cook until all are heated properly (about another 3 minutes). Set aside on plate.
Season the tuna with salt and pepper and heat in the same skillet (adding the other T of oil). cook tuna turning to brown all sides to the doneness you prefer (about 2 minutes for 'medium'). Add artichoke mixture to the tuna and mix together. Serve and enjoy!

Photo and Recipe from RealSimple.com

Apple 'Cereal'

2011-02-01T11:15:00.000-08:00

Looking for something to eat out of a bowl in the mornings?
Try this Apple 'Cereal' recipe. Be cautious of the amount of nuts you're putting in this if you eat nuts throughout the day as well. This is another recipe where you can get creative and put your own spin on things!

Apple Cereal
Ingredients:
1 apple of your choice grated
1 banana chopped
small handful coconut shredded
1/4 cup almonds chopped (soaked as an option)
Splash coconut water or coconut milk
1 tsp raw honey
dash of cinnamon or nutmeg

Directions:
Mix in a large bowl. Eat...This is great comfort food!!!
*you could add other things in here too, like maybe some grated carrots, almond butter or raisins - get creative!

Grilled Tandoori Lamb

2011-01-29T07:19:00.000-08:00

I'm not much into lamb, but this recipe does look pretty amazing. Also, this spice mix can be used on salmon, chicken or shrimp. OR use the Tandoori spice blend from the previous post. This recipe comes from epicurious.com. Enjoy!

Grilled Tandoori Lamb
Ingredients:
In a dry skillet, toast until aromatic (or use previously made tandoori spice):
2 T cumin seeds
2 tsp fennel seeds
2 tsp cardamom seeds
1/2 tsp whole black peppercorns

Grind cooled spices in spice mill with:
1 1/2 tsp dried crushed red pepper

Transfer spice blend to small bowl and mix in:
6 T olive oil
2 T minced fresh ginger
4 garlic cloves, pressed

Rub mixture all over, then cover and refrigerate for 3 hours:
1 5.75 lb leg of lamb, boned and butterflied (about 4 lbs boned)

Directions:
Spray grill rack with nonstick spray; prepare barbecue (medium high heat). Grill lamb 25 minutes for medium -rare (internal temp at the thickets part will be about 125 degrees F) Let lamb rest 5 minutes before slicing and serving.

Photo from epicurious.com

Make Your Own Tandoori Spice Blend

2011-01-28T11:14:00.000-08:00

Looking for something a little different to season your food? Try some Tandoori spice! Multiply the recipe and you'll have it on hand to use whenever you desire a little eastern flare.

Tandoori Spice Blend
This recipe makes 2 Tablespoons plus 1 teaspoon
Ingredients:
1 tsp ground ginger
1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
1 tsp turmeric
1 tsp salt
1 tsp cayenne pepper

Whisk all ingredients together. Store in airtight container for up to 2 months.

Baked Eggs with Bacon and Spinach

2011-01-26T17:16:00.001-08:00

Looking for more breakfast ideas? This one can be made pretty versatile with a little imagination and creativity. This would be amazing with bacon and ham, grilled onions, mushrooms, sweet potato hash, or squash!

Note: you will need ramekins for this recipe. These are a great tool to have in your kitchen.

Baked Eggs with Bacon and Spinach
Ingredients:
Ingredient amount based on 4 servings
6 slices bacon (nitrate free)
1 5 oz. bag of baby spinach (or tomatoes, or onions, or zucchini!)
4 large eggs
4 Tbl heavy whipping cream (can be left out if you aren't doing the extra dairy fat)

Directions:
Preheat oven to 400 degrees F. Cook bacon in large skillet over medium heat until crisp; transfer to paper towels. Pour off drippings from skillet; reserve. Add spinach or vegetables to pan. sprinkle with salt/pepper and toss until sauteed.
Brush ramekins with drippings. Crumble bacon. Place vegetables evenly among the ramekins, then sprinkle bacon over. With the back of a spoon, shape a well in the center of each veggie mound to make a place for the egg. Gently crack 1 egg into each well keeping the yolk intact. Drizzle 1 T of whipping cream over earch egg. Sprinkle with salt and pepper.

Bake eggs until whites are set but yolks are still runny, roughly 14-16 minutes.

photo from epicurious.com

Preserved Meyer Lemons

2011-01-26T08:33:00.000-08:00

Many of us have the luxury of having a lemon tree in our gardens, or at least a neighbor or co-worker who does. There are lots more things to do with lemons than just make lemonade. Check out this recipe! What a great addition to salads, dips and seasonings.

From Gourmet Magazine:

Preserved Meyer Lemons
Click the link above to check out reviews.

Ingredients:
2 1/2 - 3 pounds Meyer lemons (roughly 10-12)
2/3 cup coarse salt
1/4 cup colive oil

Special Equipment:
6 cup jar with tight fitting lid

Directions:
Blanch 6 lemons in boiling water 5 minutes. When cool enough to handle, cut lemons into 8 wedges each and discard seeds. Toss with salt in a bwol and pack into jar.

Squeeze enough juice from remaining lemons to measure 1 cup. Add enough juice to cover lemons and cover jar with lid. Let stand at room tepmerature, shaking gently once a day for 5 days. Add oil and chill.
*Can keep for up to a year if refrigerated.

Preserving a Meyer lemon captures its glorious perfume. We’ve adapted cookbook author Paula Wolfert’s quick method, our favorite, and made it even faster by blanching the lemons first. The rind of a preserved lemon is a common ingredient in Moroccan dishes; we also love it in all kinds of soups, stews, and salads and as a low-fat alternative to olives. Save the pulp for Bloody Marys or anything else enlivened by a little lemon juice and salt.

Eggs stuffed with Smoked Salmon and Caviar

2011-01-25T08:00:00.000-08:00

This is a Scandinavian recipe from Bon Appetit. This looks like a rich breakfast that would be a wonderful way to start a weekend or a nice appetizer for a party. What do you think?

Eggs Stuffed with Smoked Salmon and Caviar
Ingredients:
3 T chopped fresh chives
2 T olive oil
1 1/2 T fresh lemon juice
12 ounces thinly sliced cold-smoked salmon, finely chopped
1/4 cup salmon caviar
12 Hard boiled eggs, shelled, halved whites and yolks separated

**Additional chopped chives

Lemon wedges

Assorted fresh herb sprigs

Directions:
Line rimmed baking sheet with paper towels. Blend 3 T chives, oil, and lemon juice in medium bowl. Mix in smoked salmon. Fold in caviar. Chop 4 egg yolks (can eat the rest at your leisure!) and stir into mixture. Season to taste with ground black pepper. Pile 1 generous T salmon mixture in cavity of each egg white half. Arrange eggs on prepared sheet. Cover with plastic and refrigerate up to 8 hours. When serving, place on platter or plate and sprinkle with additional chives. Garnish with lemon wedges and herb sprigs.

Paleo Granola

2011-01-24T14:13:00.000-08:00

Looking for something to munch on your way into work? Or something to put on top of your apple and almond butter? Look no further! Today's paleo recipe is some paleo granola - scrumptious on top of something, by itself or even with some coconut milk.

Paleo Granola
from Coconut Recipes.com. Servings: 12
Preparation Time: 10 minutes

~~4 cups oats~~
2 cups toasted coconut (unsweetened)
2 cups raw coconut (unsweetened)
1/2 cup pumpkin seed kernels
1/2 cup chopped raw almonds
1/2 cup sunflower seed kernels
3/4 cup honey
1/2 cup coconut oil
2 teaspoon cinnamon
1 teaspoon vanilla
1/2 cup raisins or dried cranberries
1/2 cup roasted nuts of choice

Preheat oven to 350 degrees F.Combine oats, pumpkin seed kernels, chopped almonds, and sunflower seed kernels in a large bowl.

In a saucepan on the stove, melt together the honey, coconut oil, cinnamon, and vanilla, stirring occasionally, until combined.

Pour honey mixture over oat mixture and stir to coat.

Spread oat mixture into baking pans (metal pans cook faster than glass). Bake for 20 minutes, stirring every 5 minutes.

After baking, add dried cranberries or raisins and roasted nuts. Enjoy granola with coconut milk or almond butter and fruit! Get creative - how will you eat it?!

Homemade Paleo Saurkraut

2011-01-20T08:34:00.000-08:00

Last month we decided to make some homemade saurkraut. Saurkraut is a natural probiotic and is naturally low in calories and carbs, making it the perfect snack or meal! Add it to your favorite pork dish or enjoy with some paleo sausages, or just eat plain!

Wild Fermentation is a great source for the how to of home pickling and fermentation.
The instructions are simple and the final product is mouth watering. Highly recommended.

Sandor Ellix Katz, the creator of this site and the author of Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods (Chelsea Green, 2003) has earned the nickname "Sandorkraut" for his love of sauerkraut. This is Sandorkaut's easy sauerkraut recipe, one of more than 90 ferments included in his book.
Timeframe: 1-4 weeks (or more)
Special Equipment:
Ceramic crock or food-grade plastic bucket, one-gallon capacity or greater
Plate that fits inside crock or bucket
One-gallon jug filled with water (or a scrubbed and boiled rock)
Cloth cover (like a pillowcase or towel)
Ingredients (for 1 gallon):
5 pounds cabbage
3 tablespoons sea salt
Process:
Chop or grate cabbage, finely or coarsely, with or without hearts, however you like it. I love to mix green and red cabbage to end up with bright pink kraut. Place cabbage in a large bowl as you chop it.
Sprinkle salt on the cabbage as you go. The salt pulls water out of the cabbage (through osmosis), and this creates the brine in which the cabbage can ferment and sour without rotting. The salt also has the effect of keeping the cabbage crunchy, by inhibiting organisms and enzymes that soften it. 3 tablespoons of salt is a rough guideline for 5 pounds of cabbage. I never measure the salt; I just shake some on after I chop up each cabbage. I use more salt in summer, less in winter.
Add other vegetables. Grate carrots for a coleslaw-like kraut. Other vegetables I’ve added include onions, garlic, seaweed, greens, Brussels sprouts, small whole heads of cabbage, turnips, beets, and burdock roots. You can also add fruits (apples, whole or sliced, are classic), and herbs and spices (caraway seeds, dill seeds, celery seeds, and juniper berries are classic, but anything you like will work). Experiment.
Mix ingredients together and pack into crock. Pack just a bit into the crock at a time and tamp it down hard using your fists or any (other) sturdy kitchen implement. The tamping packs the kraut tight in the crock and helps force water out of the cabbage.
5. Cover kraut with a plate or some other lid that fits snugly inside the crock. Place a clean weight (a glass jug filled with water) on the cover. This weight is to force water out of the cabbage and then keep the cabbage submerged under the brine. Cover the whole thing with a cloth to keep dust and flies out.
Press down on the weight to add pressure to the cabbage and help force water out of it. Continue doing this periodically (as often as you think of it, every few hours), until the brine rises above the cover. This can take up to about 24 hours, as the salt draws water out of the cabbage slowly. Some cabbage, particularly if it is old, simply contains less water. If the brine does not rise above the plate level by the next day, add enough salt water to bring the brine level above the plate. Add about a teaspoon of salt to a cup of water and stir until it’s completely dissolved.
Leave the crock to ferment. I generally store the crock in an unobtrusive corner of the kitchen where I won’t forget about it, but where it won’t be in anybody’s way. You could also store it in a cool basement if you want a slower fermentation that will preserve for longer.
Check the kraut every day or two. The volume reduces as the fermentation proceeds. Sometimes mold appears on the surface. Many books refer to this mold as “scum,” but I prefer to think of it as a bloom. Skim what you can off of the surface; it will break up and you will probably not be able to remove all of it. Don’t worry about this. It’s just a surface phenomenon, a result of contact with the air. The kraut itself is under the anaerobic protection of the brine. Rinse off the plate and the weight. Taste the kraut. Generally it starts to be tangy after a few days, and the taste gets stronger as time passes. In the cool temperatures of a cellar in winter, kraut can keep improving for months and months. In the summer or in a heated room, its life cycle is more rapid. Eventually it becomes soft and the flavor turns less pleasant.
Enjoy. I generally scoop out a bowl- or jarful at a time and keep it in the fridge. I start when the kraut is young and enjoy its evolving flavor over the course of a few weeks. Try the sauerkraut juice that will be left in the bowl after the kraut is eaten. Sauerkraut juice is a rare delicacy and unparalleled digestive tonic. Each time you scoop some kraut out of the crock, you have to repack it carefully. Make sure the kraut is packed tight in the crock, the surface is level, and the cover and weight are clean. Sometimes brine evaporates, so if the kraut is not submerged below brine just add salted water as necessary. Some people preserve kraut by canning and heat-processing it. This can be done; but so much of the power of sauerkraut is its aliveness that I wonder: Why kill it?
Develop a rhythm. I try to start a new batch before the previous batch runs out. I remove the remaining kraut from the crock, repack it with fresh salted cabbage, then pour the old kraut and its juices over the new kraut. This gives the new batch a boost with an active culture starter.

Ours turned out VERY TASTY and good for you! we had some old tomato sauce jars and glass almond butter jars that were clean and empty that we used for our new saurkraut containers. You can also use pretty much any container for this.

Here are some of the tools you may need:

Plastic Foodgrade Bucket

Ceramic Crock

Roasted Carrot and Avocado Salad

2011-01-18T10:08:00.000-08:00

www.Before I was paleo, Smitten Kitchen was one of my favorite cooking blogs. I just recently thought of about it again, and decided to check out what they had in the paleo arena and found several recipes that are either paleo or very close and can be easily adjusted! I'll be sharing those with you over the next few posts. Everything I've made from this blog in the past and has been top notch - so these should be wonderful too! Enjoy!

Photo from SmittenKitchen.com

Roasted Carrot and Avocado Salad
Ingredients:
1 pound carrots or parsnips, scrubbed or peeled and cut into two-inch segments
3 T olive oil divided
1/4 tsp ground cumin
Coarse Salt and freshly ground Black Pepper
1/2 an avocado pitted and sliced
Juice of 1/2 a lemon

Directions:
Roast the Carrots:
Preheat your oven to 400 degrees. Toss the carrot chunks in a medium bowl with two tablespoons of the olive oil, cumin and as generous of a helping of salt and pepper as you like.
Spread them on a roasting sheet (can line with foil or parchment) and roast for about 20 minutes, or until tender and browned. Of course, roasting time will vary depending on the thickness of your carrots. Heftier chunks can take over 30 minutes.

Finish the salad: Once the carrots are roasted, arrange them on a serving platter with slices of avocado on top. Drizzle the salad with the last tablespoons of olive oil, lemon juice and extra salt and pepper, if it needs it. Eat immediately.

Photo from SmittenKitchen.com

Roasted Brussel Sprouts and Bacon

2011-01-17T13:58:00.000-08:00

Brussels Sprouts are delicious but in my opinion they are only delicious when they're roasted. Here is a simple and quick recipe for a paleo side dish.

Roasted Brussel Sprouts with Bacon and Shallots

Ingredients:
20 Brussel Sprouts washed and halved
10 strips of bacon
4 small shallots thinly and evenly sliced
1 1/2 Tbsp of Olive Oil
Sea Salt
Black Pepper

Directions:
Preheat the oven to 350 degrees F. Put brussel sprouts salt pepper and a bit of olive oil in a bowl and toss. Place in baking dish and roast for roughly 15-20 minutes. (until edges are brownish and glassy)
Fry the bacon until crispy. Drain and chop.
Fry shallots in bacon fat until light brown and caramelized.
Toss with roasted brussel sprouts and enjoy!

Recipe and Photo from Australianfood.about.com

From HowStuff Works.com

Health Benefits of Brussels Sprouts

No one knows the origin of Brussels sprouts, though it's logical to assume they originated in Belgium. Like nearly all vegetables, Brussels sprouts are naturally low in fat and calories.

But unlike most vegetables, Brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Brussels sprouts are loaded with vitamin A, folacin, potassium, calcium. They have 3-5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. Brussels sprouts are one of those foods that will fill you up, without filling you out.
Health Benefits of Brussels Sprouts
Brussels sprouts are very high in fiber, and they belong to the disease-fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage -- fellow cruciferous vegetables -- Brussels sprouts may protect against cancer with their indole, a phytochemical.

Brussels sprouts are also particularly rich in vitamin C, another anti-cancer agent. Whether you choose them for their healthiness or because you love Brussels sprouts, one thing is certain: You will be getting a good-for-the-body food that is high in protein and low in fat and calories.

There's an App for that - Part 4

2011-01-05T10:59:00.000-08:00

There are always new apps coming out for our smart phones that help encourage us to eat properly and promote healthy living. Here are a few of our recent favorites!

Paleo Spinner $1.99

"Paleo Spinner will help you come up with great recipe ideas that fit within the paleo guidelines. See a recipe you really like? Add it to your yum list so you can see it again any time in the future and you'll also be more likely to see those ingredients in other recipes next time you search. See a combination that looks terrible? Add it to the yuck list so you'll never see it again. If you know you want an ingredient in the recipe, lock it in and it will be there. The app comes with a built-in ingredients list that will get you started with thousands of recipe combinations. The ingredient lists are fully customizable so you can add and delete as you see fit. Try out Paleo Spinner to find great combinations of all your healthy ingredients. The app learns what you like as you use it, so the more you try it, the better it will become! Features - Fully customizable ingredient lists with proteins, fats, carbohydrates and flavors sections - Yum list to track all your favorite combinations - Yuck list to make sure unsavory combinations never appear again - The more you like certain items, the more they will show up, the app learns your favorites"

I like this app and it's fun for coming up with things to make for dinner when you're out at the store or you can lock in ingredients that you already have at home. Its fun and creative!

Primal Feed - FREE

Primal Feed aggregates blogs from sites that support the primal lifestyle, and presents the latest information on paleo nutrition and high-intensity exercise, organized chronologically. A search facility is provided that can search either the titles or content of downloaded blog feeds for any keyword entered, and the web site of any of the blogs can be visited without having to leave the application. Additional blog sites can be included, and will be considered if an email is sent to support. The app is free, and is supported by ads.

This is a great app for staying in touch with the paleo community! Keep tabs on your favorite blogs and websites.

The Paleo Solution - Podcast App - $1.99

This is the most convenient way to access The Paleo Solution on your iPhone or iPod Touch. You're always connected to the latest episode. Instant access, just touch and play!

This app contains the following features:

* Streaming access to play episode from anywhere
* Always updated with the latest episodes
* Episode search to easily locate your favorite episode
* Download the episodes and play them when offline
* Playback resume (when interrupted by a call or other distraction)
* Favorites (mark the episodes you want to return back to over and over)
* Quick access to all the contact methods for the show

Love Robb Wolf and his podcasts! This is a must!

PaleoGoGo - $4.99

Get Paleo meal recommendations on the go at over 300 of the nation's leading chain restaurants! PaleoGoGo lets you stay Paleo(~ish) whether you're traveling, eating out with family, or dining with coworkers. We all know that fast food doesn't quite cut it, but sometimes it's unavoidable. That's why PaleoGoGo is here to help! PaleoGoGo is a great tool for seasoned Paleo veteran or for those who are trying Paleo for the first time. It's so easy to use! The search feature allows you to browse breakfast, lunch, dinner, and even snack recommendations for hundreds of chains! Or, you can search for general meal recommendations by restaurant type. This app does not provide nutritional advice, and you should always consult your physician before changing your diet. All meals options are merely suggestions and should not be mistaken as nutritional counseling.

Just came across this one - haven't tried it but seems pretty cool if you travel a lot! Have you tried it? What do you think?

For more Paleo and Healthy Living Apps - see our previous posts:

App Part 1 - Seafood Watch

Apps Part 2

Apps Part 3

Bring on the Breakfast

2010-11-29T09:27:00.000-08:00

Hi Everyone! Today we have a special guest post from our Paleo Pal Liz from CaveGirlEats ! Check out her great post on some meals do for breakfast that are fast, easy and some that are egg-free!
Thanks Liz!

Bring on the Breakfast!

In my pre-Paleo days, when I heard Buddy the Elf describe his four main food groups - "candy, candy canes, candy corn, and syrup!" - I thought I was hearing a rundown of what was in my cereal cabinet.

A quick walk down the breakfast aisle confirms that if you're not going for something rainbow-colored, marshmallow-filled, syrup-covered or childhood-obesity-inducing, you're stuck with one other breakfast option:

The incredible, edible - oh my gosh I would rather watch Barney's Singalong all day than eat another - Egg.

In all seriousness, I love eggs - mostly next to bacon, sausage, or scrapple - but I walk a fine line between enjoyment and total overkill. How many scrambles, frittatas, omelettes, and quiches can one person take?

We have to take the "Breakfast" label off of food to move forward. Anything can be breakfast...if you eat it for breakfast. So here are a few scenarios and a few possible solutions:

Leisurely Breakfast: for people who went to bed early.

Ground beef sauteed with peppers and onion and your favorite spices. You can also try this recipe for Easy Stuffed Peppers (http://cavegirleats.com/?s=easy+stuffed+peppers); or, stuff cored peppers with ground beef and bake for 15 minutes at 400 degrees.

Root Vegetable Hash. One of my favorites from Mark's Daily Apple, found here (http://www.marksdailyapple.com/root-vegetable-hash/). It's a time investment, but it lasts for days and is really delicious.

Skillet bacon or sausage with sauteed veggies. Saute onion, broccoli, peppers, and zucchini with garlic and pastured lard or olive oil. Again, avocados are your friend!

Paleo Porridge. Adapted from Mark's Daily Apple. My take on it here (http://cavegirleats.com/2010/07/31/paleo-porridge/)

Semi-Quick Breakfast: for people who stayed up to watch Twilight.

Broiled peppers. Broil red, orange or yellow peppers (green ones tend to be bitter) for 5 minutes and peel the blackened skin off. Add avocado, bacon, and onion, and you've got a savory breakfast.

Last night's cold leftovers. Salmon or beef stew are my staples. For car-eating, be sure to wear a hoodie or your sunglasses so nobody knows who that finger-licking freak is.

Bacon, thankfully, can be microwaved. Sandwich between paper towels and cook approximately one minute per slice. Al Fresco (http://www.alfrescoallnatural.com/breakfast.aspx?nav=mf1) has some pretty Paleo-Acceptable fully-cooked chicken sausage that's good for a quick meal.

Add previously mentioned bacon to a microwaved sweet potato (stab, wrap in paper towel, and cook for 3-5 minutes, turning once) sprinkled with Ghee or coconut oil and cinnamon.

An apple with almond butter and a homemade Lara Bar from Life As A Plate (these might take a little night-before prep: http://www.lifeasaplate.com/2010/11/17/homemade-lara-bars/)

Paleo Krunch with berries and coconut milk.

The Quickest Breakfasts Ever: for people who are far more important and busy than I

Olives. I love a good serving of various Greek olives in olive oil. Most grocery stores carry them, and in portable proportions.

Sweet Potato & avocado. Just throw them in your bag on the way out the door. (Seriously, throw them. It's fun.) They travel perfectly, the sweet potato microwaves easily, and both are filling and healthy. This also gets the Safe Driver's Merit Badge - no car eating, just a great at-work breakfast.

Acorn squash. It's as easy to prep as the sweet potato once you arrive at work, and you can toss this one into your bag as well. Just cut in half, scoop out seeds, and put cut-sides down on a piece of saran wrap. Microwave for 5 minutes or until soft.

Paleo Kits. No wrapping, prepping, or Zone calculating required.

Paleo Cranberry Sauce

2010-11-23T10:01:00.000-08:00

Cranberries! Just in time for the holidays we have a paleo cranberry sauce recipe!

Paleo Cranberry Sauce

Ingredients:
1 bag of fresh cranberries
Zest of 1 orange
1/2 cup maple syrup

1/4 cup honey

Directions:

Bring to a slow boil and then simmer for 10 minutes. Eat warm or let cool!

Health Benefits

While familiar nutrients like vitamin C and fiber play a very important role in cranberry's health benefits, it's the amazing array of phytonutrients in cranberries that has gotten the special attention of health researchers. There are at least 5 key categories of health-supportive phytonutrients in cranberries, as summarized in the following chart:

Cranberry Phytonutrients

Type of Phytonutrient	Specific Molecules
Phenolic Acids	hydroxybenzoic acids including vanillic acids; hydroxycinnamic acids inculding caffeic, coumaric, cinnamic, and ferulic acids
Proanthocyanidins	epicatechins
Anthocyanins	cyanidins, malvidins, and peonidins
Flavonoids	quercetin, myricetin, kaempferol
Triterpenoids	ursolic acid

The vast majority of phytonutrients presented in this chart have been studied for their antioxidant, anti-inflammatory, and anti-cancer properties, and in many cases the results have been impressive. Equally important in the cranberry research has been the finding that isolated phytonutrients in cranberry do not account for the same degree of health benefit as phytonutrients taken as a complete, synergistic group. What this research finding means is simple: it's the whole cranberry that supports our health best.

When speaking in general terms about the health benefits of cranberries, it is also important to know that the most commonly consumed form of this food is juice processed from the berries and typically produced by adding generous amounts of sugar. This form of cranberry cannot provide you with cranberry's full phytonutrient benefits. The cranberry "presscake"-or what is left behind in terms of skins and flesh after the juice has been processed out-typically contains the bulk of the phytonutrients when evaluated in lab studies.

Anti-Inflammatory Benefits

For the cardiovascular system and for many parts of the digestive tract (including the mouth and gums, stomach, and colon) cranberry has been shown to provide important anti-inflammatory benefits. It's the phytonutrients in cranberry that are especially effective in lowering our risk of unwanted inflammation, and virtually all of the phytonutrient categories represented in cranberry are now known to play a role. These phytonutrient categories include proanthocyanidins (PACs), anthocyanins (the flavonoid pigments that give cranberries their amazing shades of red), flavonols like quercetin, and phenolic acid (like hydroxycinnamic acids).

In the case of our gums, the anti-inflammatory properties of cranberry can help us lower our risk of periodontal disease. Chronic, excessive levels of inflammation around our gums can damage the tissues that support our teeth. It's exactly this kind of inflammation that gets triggered by ongoing overproduction of certain cytokines. (Cytokines are messaging molecules, and the pro-inflammatory cytokines tell our cells to mount an inflammatory response. As messages are sent more frequently and more constantly, the inflammatory response becomes greater.) Phytonutrients in cranberry help reduce this inflammatory cascade of events precisely at the cytokine level.

Cardiovascular Benefits

The antioxidant components of cranberries also appear to play a key role in cranberry's cardiovascular benefits. In animal studies, these antioxidant benefits have been clearly associated with decreased risk of high blood pressure. By reducing oxidative stress inside the blood vessels, cranberry extracts consumed by rats and mice have helped prevent overconstriction of the blood vessels and unwanted increases in blood pressure.
Three related phytonutrient compounds- resveratrol, piceatannol, and pterostilbene-deserve special mention with respect to cranberry's antioxidants. These unique phytonutrients may provide cranberry with some equally unique antioxidant properties, and a special ability to support our cardiovascular system in this regard.

Anti-Cancer Benefits

No area of cranberry research has been more intriguing in the past 10 years than research on cranberry and cancer, even though the majority of studies in this area have involved lab studies on human cancer cells or animal experiments. On a virtual year-by-year basis, scientists continue to identify new mechanisms that establish cranberries as anti-cancer agents. These mechanisms are now known to include: blocked expression of MMPs (matrix metalloproteinases); inhibition of ODC (ornithine decarboxylase enzymes); stimulation of QRs (quinone reductase enzymes); inhibition of CYP2C9s (Phase I detoxification enzymes); and triggering of apoptosis (programmed cell death) in tumor cells. It's important to point out that this amazing list of anti-cancer properties in cranberry is not sufficient to establish cranberry as a food to be used in the treatment of cancer. However, it is a list that appears consistent with other studies of cranberry and cancer showing dietary intake of this food to help prevent cancer occurrence. These cancer-preventive benefits of cranberry are especially likely in the case of breast, colon, lung, and prostate cancer.
None of the cancer-related benefits of cranberries should be surprising, since cranberry is loaded with antioxidant and anti-inflammatory nutrients. Chronic excessive oxidative stress (from lack of sufficient antioxidant support) and chronic excessive inflammation (from lack of sufficient anti-inflammatory compounds) are two key risk factors promoting increased likelihood of cancer. With its unique array of antioxidant and anti-inflammatory nutrients, cranberry seems ideally positioned to help us lower our risk of cancer development

Info from whfoods.com

Turkey Giblets

2010-11-23T09:38:00.000-08:00

My grandma grew up raising, plucking, gutting and cooking chickens, and sometimes turkeys. She LOVES the giblets and asked me to try them one Thanksgiving several years ago. Have you tried them before? They're such a delicious treat! Once you've used them for flavor in a sock or gravy, pop them onto a plate and eat them!

In an effort to get you to use all parts of the bird I've posted some info, how to tips, and a Paleo Turkey Giblet stock recipe that you can keep in your freezer or refrigerator and use for soups!

What and Where are the giblets in my turkey?
The bag(s) of giblets and the neck are usually in the neck end of the turkey but yours could be in the other end. Giblets consist of the neck, gizzard, heart, liver and anything else considered superfluous. The giblets are usually boiled down and used as stock or in gravy.

Though I've found most necks I've encountered look more like this:

Turkey Giblet Stock
Ingredients:
1 onion sliced in half
1 carrot sliced in half (lengthwise)
a few parsley stalks
1 celery stalk plus leaves
1 bay leaf
6 whole black pepper corns
sea salt

Directions:
First wash the giblets and put them in a saucepan with the halved onion, then cover with 1 1/2 pints of water and bring to a simmering point. After removing any surface scum with a slotted spoon, add the remaining ingredients. Half cover the pan with a lid and simmer for 1 1/2 - 2 hours. Then strain the stock and store, covered in the fridge, or place in freezer containers for later use.
Recipe from deliaonline.com

Paleo Thanksgiving Gravy
Ingredients:
Turkey Neck and Giblets
1 onion cut in half
1 carrot chunked
7 cups of water (can cut down if you think it will be too runny)
1 bay leaf
1/3 cup turkey fat, including drippings
1/4 tsp pepper
Salt to taste ( 1 - 2 tsp)
*NOTE: original recipe calls for 1/3 cup flour, but you should take it out if you want to keep it a paleo gravy. If you are concerned it will be too thin of a consistency, you could try coconut flour or even some almond meal. If you do try this, try a little at a time to see if the consistency/taste is good for you.

Directions:
Place giblets and neck in heavy saucepan and add onion and carrot. Add water and bay leaf and bring to a simmer. Simmer on low heat, covered, while the turkey cooks. You may need to add more water as it evaporates but add just 1/2 a cup at a time.
Remove the stock from heat and strain; (removing the giblets and veggies - eat or toss). Skim fat from the turkey drippings remaining in the roasting pan after the turkey is cooked, leaving 1/3 cup fat and all the drippings. Scrape into a heavy saucepan; do not wash roasting pan (yet). Over medium heat, combine fat and drippings. Cook and stir until mixed. Then use some of the broth to rinse out the roasting pan scraping off any of the remaining drippings; add to gravy. Add 3 cups broth to the gravy stirring with a whisk. Bring to a boil, lower heat, and simmer, stirring frequently until the gravy (presumably) thickens. Then add salt, tasting as you go until the gravy tastes rich, meaty and delicious!

Baked Maple Pears with Toasted Pecans and Walnuts

2010-11-18T09:55:00.000-08:00

Fresh and Easy (my new favorite market!) had a bag of mixed pears for $3.99. I love pears, but I wanted to do something more fancy with them so I baked them! Last night I made this delicious treat and it was awesome! Try them and let me know what you think! These are great as breakfast, dessert, or even as a side to your favorite meat dish.

Baked Maple Pears
Ingredients:
A variety of pears
100% Grade A Maple Syrup / Honey
Sea Salt
Cinnamon
Pure Vanilla extract
Chopped nuts (pecans and walnuts are delicious)
Allspice/Cloves/Etc. - optional

Directions:
Preheat oven to 350 degrees. Line a baking pan with foil or parchment paper.
Wash, half and pit the pears. I found its easiest to pit them with a corer (seen below). Lay them in the pan. Sprinkle with sea salt, spices and nuts. Drizzle with a bit of vanilla extract and then with the syrup. I used syrup, but I bet honey would be a nice alternative as well. Bake 25-40 minutes or until done. You'll know they're done by the skins curling a little bit.

This is the corer tool that I used. It's very simple!

Mixed Pears freshly washed!

Ready to go in the oven!

Done and Delicious!!

Crack a Coconut!

2010-11-15T15:57:00.000-08:00

This weekend I ran into my friend Felicia. After a lenghty discussion on all things coconut: how to crack them, the different kinds (young and old), the water, the milk and the meat; I decided today would be the perfect day to post about our little hairy friends.

Felicia was telling me about her attempts at opening a coconut. These involved a screwdriver, a knife and evenutally a power drill. Stumped at how people on desserted islands open them for sustenance I decided there must be an easier and less dangerous way. After some sleuthing around on the internet, I came across this video. It is VERY helpful!

But before we get to the fun part, lets talk about some coconut basics.

Selecting a coconut for purchase:
From Thai Food and Travel

Nothing compares with the flavor of fresh-pressed coconut milk. Though there are several brands of rather good canned coconut milk now available on the market, freshly pressed milk will have a fragrant, naturally sweet and delightfully nutty flavor lacking in the canned products. But finding a fully developed and reasonably fresh coconut in American markets is sometimes not as easy as it may seem. Many of those you see in supermarkets or Asian stores near your home are not quite old enough; they have been grown for the meat itself and harvested at a slightly earlier stage of maturity. Frequently, these coconuts are not very fresh, unless the store receives regular shipments each week.Unlike nuts such as almonds and walnuts, coconuts are more delicate than most people realize and do not have a long shelf life, especially after the outer husks have been removed. The fibrous husks are nature's protective cushion and are integral parts of coconuts, but because of their bulkiness, they usually have been pulled off and discarded. If stores do carry coconuts with husks still on, they may have trouble selling them. The dried, brown husks of matured coconuts aren't particularly attractive, and how would consumers here figure out how to get inside of one? It seems difficult enough to deal with the hard shell.

Without the outer husks, the shells bang against each other in transport and often crack or develop leaks. The eyes on one end are also exposed and subject to puncture and air seepage or mold growing inward. Air and mold entering the coconut will make the rich meat spoil quickly. That's why when purchasing a coconut at the store, be careful to choose one that is still heavy with juice. Shake it and if it seems dry, chances are there is a crack or leak in the shell; or it may have sat on the shelf too long, the juice having all but evaporated through the eyes. Check the eyes, they shouldn't look dark or moldy. Though often sealed with wax to prevent leakage, this does not guarantee that leakage has not occurred.

When looking for a coconut to buy, search first for a batch whose overall appearance suggests freshness. If there are several that are moldy and cracked, try another store. From a fresh-looking batch, choose the best-looking one, and if you wish to be doubly sure, take home an extra as back-up. If the market carries more than one kind of coconuts, select from those with rich brown shells if you wish to press fresh milk. Inside, the thick flesh should be a pure white color; if it has started to yellow, it most probably is rancid.

Besides the thickness of the flesh, you can usually tell whether a coconut is old enough to yield creamy milk by looking at a cross-section of the shell.

OLD COCONUTS: A well-matured one would have developed a very hard, chocolate-brown inner shell; this is the shell that can be carved to make implements and decorative items.

YOUNG COCONUTS: Coconuts with lighter brown shells generally are not as fully matured; the meat is delicious as a snack in itself, or shredded to make fillings and toppings for snack foods, appetizers and desserts. Milk pressed from these coconuts may be less creamy than good brands of canned coconut milk but its flavor can be fresher and tastier if you happened to have chosen coconuts from a shipment just off the boat from Asia. And although this milk is not quite creamy enough for curries and certain kinds of desserts, it adds a fragrant nuttiness to coconut soups that makes them heavenly!

For more info on everything coconut: The coconut research center

COCONUT WATER:

What are the Benefits of Coconut Water?
Many studies have shown that the antiviral, antibacterial, anti-inflammatory and antioxidant activity of Coconut Water may help with a number of minor to severe health conditions. This nutrient rich drink has been used to regulate blood pressure, blood sugar, and cholesterol levels, and it has been found to boost energy levels and increase metabolism in the human body. Other conditions that it has been found to be effective at treating include stomach flu, dysentery, indigestion, constipation, intestinal worms, cholera, urinary abnormalities, urethral stone, malfunctioning kidneys, dry and itchy skin, age spots, and wrinkles.
Uses of Coconut Water
Age Spots, Wrinkles, and Other Skin Problems
Researchers have found that Cytokinins help regulate the cell growth and their divisions. Coconut Water contains these cytokinins and lauric acid which can minimize the aging of skin cells, balance PH levels, and keep the connective tissues strong and hydrated. Therefore, simply applying Coconut Water onto affected skin areas every night before going to bed may help with acne, age spots, wrinkles, stretch marks, cellulite, and eczema.

Boosting Energy
Abundant in vitamins, minerals and other nutrients, Coconut Water makes a wonderful energy drink. In particular, coconut water has less sugar and sodium content compared to most sports drinks, while packing more Potassium, Calcium, and Chloride, which makes it a better choice to rehydrate, replenish and boost the body's energy levels after any strenuous activity or workout. For example, in every 100ml of Coconut Water there is approximately 294mg of potassium compared to 117mg in an average energy drink, 25mg of sodium compared to 200mg in energy drinks and 41mg in most sport drinks, 5mg sugar compared to 20-25mg, and 118mg of chloride compare to 39mg in average energy and sport drinks.

Cardiovascular Health
According to researchers, individuals with high blood pressure usually have low potassium levels. Therefore, drinking coconut water on a regular basis can be quite effective at regulating blood pressure due to its high concentration of potassium and lauric acid. Similarly, some recent studies have found that coconut water can help increase HDL (good) cholesterol, which makes it a wonderful natural treatment for maintaining good cardiovascular health.

Dehydration
Rich in Potassium and other minerals, Coconut Water helps to regulate our internal fluids and replenish and rehydrate the body. It has been used to treat dehydration caused by dysentery, cholera, diarrhea and stomach flu, and the electrolyte balance and plasma in Coconut Water has been found to be similar to that of human blood. Therefore, drinking one cup of Coconut Water twice daily during digestive tract abnormalities, hot temperatures, and after strenuous workouts can help rehydrate the body quickly.

Digestive Problems
Coconut Water contains Lauric acid which our body converts into monolaurin. Monolaurin has great antiviral, antiprozoal and antibacterial activity which helps fight against intestinal worms, parasites, lipid-coated viruses and other gastrointestinal tract infections in children and adults. Additionally, the water from coconut may not only act as an antibiotic but it can also rehydrate the body. Therefore, a simple remedy for Intestinal Worms is to mix one teaspoon of extra virgin olive oil into a cup of Coconut Water and drink it daily for at least three days. For constipation, diarrhea and other common digestive problems drink one cup of Coconut Water twice daily.

Weight Loss
Coconut water is a natural electrolyte and isotonic beverage which help increase the body's metabolism. Therefore, it can greatly benefit people who are struggling with weight issues.

Most coconut water comes from the young lighter and more squarely shaped coconut.

Coconut Pumpkin Soup

2010-11-11T09:44:00.000-08:00

Nothing makes Fall feel more like ... Fall then some pumpkin-y recipes! Here is a recipe we found for some

Paleo Coconut Pumpkin Soup!
Ingredients:
2 medium carrots chopped
1 medium green sweet pepper, seeded and chopped
1 medium onion chopped
1 T coconut or preferred oil
1 15oz canned 100% pumpkin *
1 14oz can unsweetened coconut milk
1 14oz can (just under 2 cups) reduced sodium chicken broth (organic is best)
*Recipe calls for 2 T brown sugar - leave this out or could try substituting with honey
1 medium fresh jalapeno chile pepper, seeded and finely chopped
3/4 teaspoon sea salt
1/2 teaspoon ground ginger
2 T freshly snipped cilantro or parsley

Directions:
In a large saucepan, cook carrots, sweet pepper and onion in hot oil over medium heat (about 5 minutes) or until vegetables are tender. In a separate large bowl, combine pumpkin, coconut milk and broth. Stir in honey (if using), jalapeno pepper, salt and ginger. Stir pumpkin mixture into cooked carrot mixture.

Bring to a boil, reduce heat. Simmer uncovered about 10 minutes or until heated throughout - stir frequently. Before serving stir in snipped parsely or cilantro. Makes 6 - 1 cup servings.

Enjoy!

*A note about canned pumpkin!
I'm sure you all know you don't want the pumpkin pie mix, but sometimes the labels look very similar, and are often right next to eachother in your grocer's asile. Just make sure you double check your labels so you don't end up with pumpkin pie soup!

So ... What's my motivation?

2010-11-10T09:52:00.000-08:00

We sometimes use this phrase in jest, but it's a question that shouldn't be taken lightly. Motivation is imperative to a healthy lifestyle. Most everyone is motivated by at least one of the following: appearance, health, fitness, performance, significant others, longevity - the list goes on. We may not always be aware of our motivation but the fact that we find ourselves doing the paleo diet or crossfitting proves we ARE motivated. Sometimes it's a good thing to dig down and find out what it is that motivates us (if its eluding us), and sometimes its better to not know and maintain the motivation just the same.

In our current Holiday Nutrition Challenge, we've asked all of our participants to make a list of goals. It can be just one or it could be multiple! These goals can be to fit into a favorite pair of pants, or to do a WOD unbroken, or to lower your blood pressure, etc. If you're struggling with motivation - you should absolutely make a list of goals. Once you have these goals nailed down, post them on your fridge, keep a list on your phone, make a post-it to stick to your computer. Having these goals visibile will be a constant reminder of your efforts and will in the end motivate you to keep going!

Need some visual proof the Paleo Diet works? CrossFit Oahu always has huge successes!

Check out their latest winners!

http://crossfitoahu.com/blog.php?id=19807

After 60 days, their winner lost 24 lbs and 10 inches! Great work!!

Robb Wolf.com = 2 Very Awesome Downloads!

2010-11-09T11:14:00.000-08:00

If you're a paleo eater then I'm sure you've been to Robbwolf.com. If you haven't it's a must! Not only does he have a great website, he has an awesome book and paleo podcast! He is both a biochemist and athlete and can really explain everything from cooking to glycogen in understandable terms for the layperson.
In addition to the great info he has on his website, he has 2 great documents to download and print.

The first document is the Quick Start Guide and Shopping List

Snapshot of page one:

The second document is the Food Matrix

Snapshot of page one:

One of the best parts about the paleo diet is the paleo community! It's full of amazing support, recipes, tips, tricks and inspiration! Try to utilize all of these great features of our paleo community - it will help you tremendously! We try to keep an updated list of paleo snack vendors, paleo message boards and other paleoblogs, paleo sites and tools on our page. If you have something you want to see or something that's helped you - please share it so it can help others out as well!

Paleo Love!

Holiday Paleo Challenge Day 1

2010-11-08T12:30:00.000-08:00

Today begins the Holiday Paleo Challenge! If you signed up through us and our gym then you are in the running for a nice little holiday bonus! Either you will have a more svelt body and improved performance as a present to yourself - or as one of our winners, you will have some extra shopping money for the holidays!

If you DIDNT sign up - please feel free to follow along! Make today your day number 1 on paleo - or a continuation of the previous challenge!

Here's a yummy sweet potato recipe to kick us off. While it isn't officially sanctioned as 'paleo' being a starchy tubor and all, we like to eat these guys after our work outs to give our body natural sugars and recovery for our muscles.

Savory Roasted Sweet Potatoes / Yams
Ingredients:
Desired number of sweet potatos (make extra to warm up later!)
Olive oil
Chopped Rosemary
Sea Salt
Pepper

Directions:
Peel sweept potatoes (if desired - I like the skin!) and cut into 1/2 to 3/4 inch cubes. spread in single layer in a jelly roll pan. Drizzle with olive oil. Season with salt, pepper and rosemary. -You could also put these all in a bowl and really coat them well.

Bake at 350-375 degrees for 45 minutes to an hour. Edges will be crispy brown and may caramelize in the pan. YUM!

Photo from wholesomemommy.com

Chestnuts

2010-11-04T15:07:00.000-07:00

http://www.nutrition-and-you.com/chestnuts.htmlWe all know 'The Christmas Song' .."Chestnuts roasting on an open fire..." But lets take a moment to ask ourselves how many of us have actually roasted chestnuts (or any nuts for that matter) on an open fire? I haven't- BUT I'm going to make it a goal to do so this year! Nuts are a very traditional part of the holiday season dating back earlier than the mid 1700's. During the cool seasons Chestnut vendors can be found selling these delicious treats in cones across Europe.

Some known and unknown facts about THE CHESTNUT:

Lower in calories: Chestnuts unlike other nuts and sees are relatively low in calories, they contain less fat but are very rich in vitamins minerals and phyto-nutrients.

Good source of Dietary Fiber: provides about 21% of your Reccommended Daily Intake per 100grams of Chestnut. Fiber helps to lower blood cholesterol levels by removing the excess cholesterol absorbing in the intestines.

Chestnuts are expetionally high in Vitamin-C: Vitamin C is essential for the formation of matrix in teeth, bones and blood vessels.

Full of Mono-Unsaturated Fats: These mono-unsaturated fats can help lower the bad cholesterol (LDL) and increase the good cholesterol (HDL)

How to purchase and store:

At the store, choose large, fresh chestnuts. Chestunuts can spoil much quicker than the average tree nut, so its important to pack them and place into the humidity control drawer of your fridge where they will remain fresh for a few weeks.

Now! How do we roast these guys?! Here's a quick and easy video demo (you'lll have to pardon his dorky song intro):

In the So Cal Area?

2010-11-03T14:20:00.000-07:00

Come out to Crossfit High-Voltage on Sunday November 7 at 2pm. Cost to participate in the 5 week challenge is $30. We will have a male and female winner and a male and female runner up. All four of the winners will receive a monetary prize! Bring your friends and family!

What’s the Paleo Diet?

Eat like a caveman (or woman): Meats, Vegetables, Fruit, Eggs, Some Nuts and Seeds.
No Dairy, No Grains, No Problem!

You’ll lose weight, gain muscle, get mental clarity and rid your body of its sugar dependency!

During the challenge we will have the following:

Paleo BBQ – BYOPF – Bring Your Own Paleo Food
Field Trip to a local Healthy Grocery Store
Online Support Groups
AND MORE!

CrossFit High Voltage
219 W. Palm
Burbank, CA

It's going to be awesome!!

Signup today at the gym or via email!

paleoblocks@gmail.com

Paleo 'Birthday' Cake Winner!

2010-11-02T16:57:00.000-07:00

Our pal Krista was the lucky winner of our 1st Anniversary Paleo Cake Challenge!

She made this delightful 'Beef Cake':

Grass-Fed Ground Beef w/coffee rub & sweet potato mash as icing♥

She said it was DELISH and that she'd share the recipe soon! Keep an eye out!

Leek Love

2010-11-01T14:57:00.001-07:00

I l-o-v-e leeks! They are delicious, easy to cook and the aroma is great. The recipe below calls for a BBQ grill, but you could also do this in a cast iron pan or on a cast iron grill pan. This would be an excellent addition to any holiday meal!

A little more about the leek:

eat LEEKS
Leeks are related to garlic and onions but have a much subtler, sweeter and more sophisticated flavour. They can be used to enrich soups or stews and they partner brilliantly with potato and with cheese to form tasty side-dishes and suppers that comfort and satisfy throughout the autumn and winter (see PICK OF THE RECIPES).

HISTORY

Leeks have been cultivated at least since the time of the Ancient Egyptians and are depicted in surviving tomb paintings from that period. The Romans considered the leek a superior vegetable and Emperor Nero got through so many he gained the nickname Porrophagus (leek eater); he is reported to have thought that eating leeks would improve his singing voice.
Today the leek is grown widely across northern Europe and Asia - from Ireland to northern China - and delicious regional dishes such as cock-a-leekie (see PICK OF THE RECIPES) and vichyssoise have spread across the globe.

BIOLOGY

Allium porrum - the version of the leek cultivated in Europe - is a member of the onion family. It thrives in cooler climes and is tolerant of frost, hence its great popularity as a winter vegetable.

NUTRITION

Leeks are an excellent source of vitamin C as well as iron and fibre. They provide many of the health-giving benefits associated with garlic and onions, such as promoting the functioning of the blood and the heart.

BUYING
Go for small or medium size leeks; large leeks (more than about an inch in diameter) are likely to be tough and woody. Leaf tops should be fresh and green, the root end should be unblemished and yield very slightly to pressure. Buy more than needed (around double by weight) to allow for losses due to trimming.
STORING
Stored loosely wrapped in plastic (to keep them from drying out and to contain their smell) they will keep in the fridge for a week.
PREPARING
Remove any tired or damaged outer leaves. Trim the rootlets at the base and cut off around a half to two thirds of the dark green tops. Partially cut the leeks in half lengthwise, starting at the middle and running the knife up to the green tops. Make a second lengthwise cut perpendicular to the first, allowing you to fan out the leaves. Give them a good rinse to remove the dirt that can get trapped inside as the leek grows. If you’re not cooking the leeks whole then give them another wash after chopping them.
Undercooked leeks are tough and chewy and overcooked leeks can take on an undesirable squidgy texture. Cook until just tender, testing by piercing the base with a knife. Braising in a moderate oven will take anything from 10 to 30 minutes depending on size. They can also be boiled or steamed.

Alton Brown is an awesome guy, his show is fun, and his recipes simple and easy to follow. Check out his site for more recipes!

Alton Brown's Braised Leeks
Ingredients:

4 large leeks, dark green sections removed
2 tablespoons bacon drippings (or oil if you're not doing Primal)
Heavy pinch kosher salt
1 tablespoon balsamic vinegar

Directions:
Preheat grill to high. Cut each leek in half lengthwise and rinse thoroughly to remove all dirt and sand. Pat dry. Brush the cut side of each leek half with the bacon drippings and sprinkle with kosher salt. Grill over direct, high heat, cut side down, with lid closed, approximately 6 to 7 minutes or until grill marks appear. Remove the leeks to a sheet of aluminum foil and lay cut side up. Brush the leeks with balsamic vinegar. Reassemble the leek halves together, wrap tightly in foil, and set back on the grill away from direct heat for 10 to 12 minutes.

Remove the leeks from the foil and serve immediately, as is or with crumbled bacon

Chili Season!

2010-10-30T15:23:00.000-07:00

Want to make some chili? It's a super simple meal that will keep in the fridge and keep you full, but how do you get around using the pre-packaged Chili mix? We've got a recipe for that!

Make your own Chili Seasoning

Chili Seasoning
Ingredients:
4 teaspoons chili powder
1 Tablespoon crushed red pepper
1 Tablespoon dried minced onion
1 Tablespoon dried minced garlic
2 teaspoons ground cumin
2 teaspoons dried parsley
2 teaspoons salt
1 teaspoon dried basil
1/4 teaspoon ground black pepper

Directions:
In a bowl mix all seasonings together then store in airtight container (this is a great time to have an empty used seasoning shaker!)

60 Day Paleo Challenge Winner!

2010-10-28T14:43:00.000-07:00

Kelsi Gilbert is our awesome 60 Day Paleo Challenge Winner! She was kind enough to share her story with us!

I heard about the 60 Day Challenge through my friend Kelsey (Who
you wrote on your blog about "The Paleo College Student") and decided
to do it with her after she signed up. I decided to Zone my Paleo-
which I love! For me, once you go Paleo you can't really eat food that
isn't Paleo (unless it's a cheat of course!) and once you go Zone it
is hard to not have that in the back of your mind when preparing
meals, so I decided to go for it! Also, doing it on and off before I
knew my performance was better when I did Zone-Paleo. The 60 Days went
great! The key for me was my nutrition journal, drinking lots of water
and being prepared, especially for the meals I know I won't be having
at home. I did a lot of preparing the night before for work days and
my weak spots were normally the nights I babysat, fighting that
"boredom eating" while being surrounded by kid food was hard. But the
majority of the time I stayed 100% strict. A few cheats meals when I
felt they were needed, but nothing crazy. My performance and energy
went up. My overall feeling of "clean" was amazing. I had nothing to
complain about during workouts or even in my daily routine. I've been
getting PR's left and right since starting too. My most recent PR that
I am proud of was my 220# deadlift and I am closing in on that 100#
snatch I've been chasing (Hopefully at my meet next Saturday I'll get
it!) I feel so great and believe a huge majority is just eating right!
Currently at my box, Tamalpais CrossFit, we are in a 40 day challenge,
so I'm still going strong! I think everyone should try out eating
clean and see what it does for them... I bet once they go Paleo they
won't go back! ;)

Check out her box!--
Tamalpais CrossFit..."Life-Changing Fitness" for 2010 and the rest of
your life!!! :)
http://www.tamcrossfit.com

Why did we choose Kelsi as our winner?
1. She was consistent with her healthy eating
2. She kept log books of her food and goals
3. She lost 6% body fat off of her 120lb frame
4. She's awesome and proved that she could do it even in her hectic life!

Kelsi chose the Mussel Up Tank! Congratulations Kelsi! You're an inspiration!

Happy 1st Birthday AND CONTEST!!

2010-10-19T17:56:00.000-07:00

To celebrate our 1 year month-aversary we're having a contest! Send us a photo of your best 'paleo birthday cake' and we'll send 1 lucky winner the teeshirt or tanktop of their choice! Get Creative!!!

CONTEST ENDS OCTOBER 31st at Midnight - Winner will be announced Monday November 1

Send Contest photos to paleoblocks@gmail.com or post them to our facebook page!

PaleoBlocks is one year old this month! I just want to say thank you so much for being a part of us! I love reading your comments, answering emails, and trying to help you on your paleo path, plus you all totally inspire me! We're so blessed to have such a healthy community out there! You're all changing the world one hunk of meat at a time! If you have an idea for a post, need a recipe for an obscure food, or just want to know if something is paleo or not, I'd love to hear from you! We keep this site for YOU!

Thank you everyone so much!!

Paleo-Lovin!

Laura and the PaleoBlocks Crew - Leah, Tom, Cristina and Jade

Cooking with Canned Salmon

2010-10-19T15:20:00.001-07:00

Canned Salmon – an underrated, and underutilized paleo-legit food. Costco is great for things like canned salmon. They sell Wild Alaskan Salmon; which by the way is the only type of Salmon you should be purchasing! It’s not farmed and its full of great Omega-3’s.

Sometimes I think we forget that we can cook with canned salmon and canned tuna (beyond a salmon or tuna salad). Here are some great recipes that might make you think twice about passing it up next time you see it on your local grocer’s shelf.

Breakfast:

Alaskan Salmon Brunch Fritata

Ingredients:

Oil for pan greasing

1 small bell pepper, cored and chopped
1/2 cup chopped onion
1 clove garlic, minced
1 can (14.75 oz.) or 2 cans (7.5 oz. each) traditional pack Alaska salmon OR 2 cans or pouches (6 to 7.1 oz. each) skinless, boneless salmon, drained and chunked
6 eggs
1/3 cup water
2 teaspoons Mexican, Taco, or Fajita seasoning ** See below for paleo version
1/3 cup shredded Cheddar or Jack cheese
1-1/2 cups chunky salsa

** Spoon 1 tablespoon of minced dried onions in a small bowl or cup.
Add 2 teaspoons of chili powder.
Add 1 1/2 teaspoons of salt.
Add 1 teaspoon of garlic powder.
Add 1 teaspoon of cornstarch.
Add 1 teaspoon of ground cumin.
Add 1/2 to 1 teaspoon cayenne pepper or hot paprika.
Stir to blend.
Makes the equivalent of a 1 1/4-ounce package of taco seasoning mix.

Directions:

Preheat oven to 400F. With oil and a papertowel, coat a 10-inch nonstick pan. Stir in bell pepper, onions, and garlic; sauté two minutes over medium heat. Add salmon. Beat together eggs, water, and seasoning; pour over vegetables in pan. Cook over medium-low heat, omelet-style, until sides are set, about 4 to 5 minutes. Sprinkle on cheese. Transfer pan to oven about 5 inches from heat, covering handle with foil if necessary. Bake an additional 5 minutes, or until frittata is puffy and eggs are firm in the center. Cut into wedges; serve each slice with 1/4 cup salsa.

Easy Smoked Salmon

Ingredients:

1 (15 1/2 oz.) can salmon, drained and flaked
1 tbsp. lemon juice
1 tbsp. onion, minced
1 tbsp. horseradish
1/4 tsp. liquid smoke
1/4 tsp. hot sauce
2 tbsp. fresh parsley, chopped

Preparation:

Combine all but parsley, spoon into serving bowl, cover and chill several hours or overnight. Sprinkle with parsley prior to serving.

Alaskan Salmon Cakes
Ingredients:

1 (14.75 ounce) can salmon, drained and flaked
2 eggs, beaten
1 small onion, diced
1 teaspoon ground black pepper
3 tablespoons preferred oil

Directions:

In a mixing bowl, beat the eggs and add the diced onion, salmon and pepper. Mix thoroughly.
Shape into 2 ounce patties; about 7 or 8 patties. In a large skillet over medium heat, heat the oil. Fry each patty for 5 minutes on each side or until crispy and golden brown.

Butternut Lovin!

2010-10-18T17:31:00.000-07:00

LOVING this butternut squash season! I love these guys so much I have 3 recipes for you! Keep in mind you could use these for part of a Paleo Thanksgiving Meal!

All are from one of my favorite recipe sites Epicurious

Side Dish:

Roasted Kohlrabi and Butternut Squash

4 Medium Kohlrabi

2 T oil

2 tsp. finely chopped fresh thyme

1/2 tsp. Salt

1/4 tsp. black pepper

2 1/2 lb. Butternut Squash

Large Baking/Roasting Pan

Directions:

Put oven rack just below middle position and put baking pan on rack, then preheat oven to 450 degrees. Trim and peel kohlrabi, peel and cut into 3/4 inch pieces. Toss Kohlrabi with 1 T oil and mixed herbs and seasonings. Transfer kohlrabi to preheated pan in oven and roast 15 minutes.

Meanwhile peel the butternut squash, then quarter lengthwise, seed, and cut into 3/4 inch pieces. Toss with remaining tablespoon of oil and herbs and seasonings.

Stir Kohlrabi and push to one side of the pan.

Add squash to opposite side of pan and roast, stirring and turning squash over halfway through roasting, until vegetables are tender and lightly browned, about 30-45 minutes.

Toss to combine and enjoy!

Main Dish:

Pork Stew with Fennel and Butternut Squash

3 pounds 2-inch pieces trimmed pork shoulder (Boston butt)
2 teaspoons salt
1 teaspoon ground black pepper
1 teaspoon dried rubbed sage
1/2 teaspoon cayenne pepper
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger

2 tablespoons olive oil
1 cup chopped thinly sliced pancetta* (about 4 ounces)
2 cups chopped onions
3 garlic cloves, chopped
1 28-ounce can diced tomatoes in juice
2 cups low-salt chicken broth
1 cup dry red wine
2 large fresh fennel bulbs; fronds chopped and reserved, bulbs cut into 1-inch cubes (about 5 cups)
20 1 1/2-inch cubes peeled butternut squash (part of 3-pound squash)

Directions:

Place pork in large bowl. Mix next 6 ingredients in small bowl; sprinkle over pork, turning pork to coat evenly. Let stand 30 minutes.

Preheat oven to 350°F. Heat oil in large ovenproof pot over medium-high heat. Add pancetta and sauté until beginning to brown, about 3 minutes. Using slotted spoon, transfer pancetta to medium bowl. Add half of pork to pot; sauté until brown, about 8 minutes. Using slotted spoon, transfer pork to bowl with pancetta. Repeat with remaining pork. Add onions and garlic to pot; sauté until soft, about 5 minutes. Add tomatoes with juices, broth, wine, and pork mixture. Bring to boil, scraping up browned bits.

Cover pot; place in oven. Cook stew 1 hour. Add fennel bulbs, chopped fronds, and squash cubes to stew. Cover and cook in oven until pork and vegetables are tender, about 30 minutes. Using slotted spoon, transfer meat and vegetables to large bowl; cover. Boil sauce over medium-high heat until thickened enough to coat spoon, about 25 minutes. Return meat and vegetables to sauce; season with salt and pepper. (Can be made 1 day ahead. Cool 30 minutes. Chill uncovered until cold, then cover and keep chilled.) Rewarm over low heat.

*Pancetta, Italian bacon cured in salt, is available at Italian markets and some specialty foods stores and supermarkets.

Dessert:

Maple Ginger Butternut Squash

Ingredients:

2 1/2 lb butternut squash (1 large)

2 teaspoons maple syrup

1/2 to 3/4 teaspoon finely grated peeled fresh ginger

Directions:

Preheat oven to 400°F.

Halve squash and discard seeds. Arrange squash, cut sides up, in a shallow baking pan and roast in middle of oven until soft, 45 minutes to 1 hour.

Cool squash slightly and scoop flesh into a bowl. Mash squash slightly with a fork with syrup, ginger, and salt and pepper to taste. Before serving, reheat squash if necessary in a baking dish, covered, in a 350°F oven.

Dont forget to show your love of the butternut with a Butternut Squat tee!

Butternut Squat

Around the Interwebs

2010-10-11T10:12:00.001-07:00

Have you checked out Dr. Mercola?

He has a fantastic website and loads of information, he follows what appears to be a paleo/primal diet AND my favorite part is that he hates GMOs and Monsanto as much as I do! - add his link to your daily list, and check him out on facebook too!

5 Health Foods to Avoid

Posted by natural health guru
What do you usually have for breakfast? Eggs, toast and orange juice sounds pretty good, no? If this is your idea of a healthy breakfast, you’d be shocked to learn that you’re actually serving your family some of the foods that you should be avoiding!

Dr. Joseph Mercola gives you this list of 5 common foods considered healthy but are actually harmful to your health. You be the judge.

# 1. Wheat Bread
You work to put “bread” on the table. But Dr. Mercola says bread on the table is not a good idea. Wheat and nearly all types of grains rapidly turn into sugar and cause a spike in your insulin levels. Insulin is the culprit behind flabby stomachs, double chins and rolls on arms and thighs. Excess weight and obesity contribute to diabetes, heart disease, and many other diseases.
Wheat is also often contaminated with mycotoxins and all forms of wheat are capable of causing health problems like Celiac disease or gluten intolerance, developmental delay in children, headaches, infertility, irritable bowel syndrome, miscarriages, and rheumatoid arthritis.

# 2. Pasteurized Dairy
Raw milk is one of the healthiest foods you can consume but pasteurization negates its health benefits. Calves fed with pasteurized milk die before maturity. Pasteurization destroys enzymes, depletes vitamin content (and completely destroys vitamin B6 and B12), denatures fragile milk proteins, kills beneficial bacteria, promotes pathogens, and is associated with allergies, arthritis, cancer, colic in infants, growth problems in children, heart disease, increased tooth decay, and osteoporosis.

# 3. Orange Juice
Dr. Mercola points out two little know facts about orange juice:

•    There is more vitamin C in a single orange than in a full glass of commercial orange juice.
•    Real, fresh orange juice only lasts a few days. It if last for weeks (or months), then it's an industrial product.

It’s healthier to eat a fresh orange rather than drink commercial orange juice. But if you have diabetes, are overweight, or suffer from high blood pressure, you should avoid all types of fruits and fruit juices. Fruit juice contains about eight full teaspoons of sugar per eight-ounce glass in the form of fructose, which is as dangerous as regular table sugar and also cause a major spike in your insulin levels.

# 4. Soy
Soy has long been touted as a "near perfect food." But Dr. Mercola warns that exclusively giving babies soy infant formula is like giving them five birth control pills! The phytoestrogens in soy mimic the effects of estrogen and were found to have adverse effects on human tissues. Drinking just two glasses of soy milk daily for a month can alter a woman’s menstrual cycle.
Numerous studies also reveal that soy products may:

•    Cause severe, potentially fatal food allergies
•    Contribute to thyroid disorders, especially in women
•    Increase the risk of breast cancer in women, brain damage in both men and women, and abnormalities in babies
•    Promote kidney stones
•    Weaken the immune system

# 5. Vegetable Oil
Polyunsaturated vegetable oils like corn oil, safflower oil and canola are the worst oils you can eat and use for cooking, as these are rich in unhealthy omega-6 fats. Polyunsaturated oils also tend to become easily oxidized or rancid when exposed to heat from cooking, which results in the formation of trans fat and damaging free radicals.

Pumpkin Carving (for eating!)

2010-10-08T13:51:00.000-07:00

If you love pumpkin as much as I do, you have probably tried or at least contemplated trying to cook a pumpkin (not from the can). I cooked one last year and was lucky enough to not have cut off any of my appendages. Cutting pumpkins can be a tough gig, even with very sharp knives. Below are some simple tips to prepare it. It's worth the effort!

How to Prepare a Pumpkin:

Pumpkins come in many varieties, but the ones labeled as “pie pumpkins” or “sugar pumpkins” will have the flavor and thickness expected for cooking. One average sized sugar pumpkin, about 2 to 3 pounds, will provide around 1 ½ to 2 cups of puree.
It takes a little more time to prepare a pumpkin for baking than opening a can, but the process is simple. The following steps start after obtaining a whole pumpkin and includes two different fresh pumpkin recipes.
Cooking Down a Pumpkin
Before the pumpkin can be pureed and used in a recipe it needs to be cooked. One way to do this is using the oven. Start by making sure the outside of the pumpkin is clean, then follow the following steps.

Cut the pumpkin in half.
Scoop out the seeds.
If desired, the seeds can be soaked in salt water and toasted in the oven with the pumpkin halves.
Place the pumpkin halves cut-side down on a lightly oiled baking sheet.
Bake at 375 degrees Fahrenheit for 35-40 minutes or until tender.
Allow to cool on the pan.
Preparing Pumpkin Puree
Once the pumpkin halves are cool they are ready to puree. Begin by peeling the skin away from the pumpkin flesh. It should peel away easily, but a knife may be needed to completely remove all parts of the skin. Place the pumpkin flesh in a blender or food processor and puree until smooth. Refrigerate until ready to use.
A tablespoon or two of water may need to be added while pureeing if the pumpkin is dry. Only add enough so the texture is smooth or recipes may take longer to cook or be watery.

Name that Squash!

2010-10-07T18:18:00.001-07:00

Name that Squash! There are lots of varieties of squash though most of us are only familiar with just a few. Below is a chart with some of the more obscure squash - which is your favorite? Do you make squash a part of your weekly menu? It's great for all kinds of things, like fiber, beta carotene and more!

Some health benefits:

"Winter squash, like other richly colored vegetables, provide excelletn sources of carotenes. Generally the richer the color, the richer the concentration. They also offer a very good source of vitamins B1 and C, Folic Acid, Pantothenic Acid, Fiber and Potassium. They are also a great source of Vitamin B6 and Niacin.

"Studies have shown that due to their carotene properties, winter squash exert a protective effect against many cancers, particularly lung caner."

Maple Roasted Acorn Squash

2010-10-06T15:30:00.000-07:00

Acorn Squash is PERFECT for an autumn dinner! It's affordable, delicious and nutritious!

Check out this great recipe:

*NOTE - if you are doing primal, use butter, if you are doing paleo - use olive or coconut oil

MAPLE ROASTED ACORN SQUASH

Ingredients:

2 acorn squash

3 tablespoons unsalted butter, softened (or olive or coconut oil)

1/2 teaspoon kosher salt

4 tablespoons maple syrup

3 teaspoons minced fresh ginger (optional)

4 tablespoons chopped pecans (optional)

Directions:

1. Preheat oven to 400F. Slice a thin piece off both ends of the squash, including the stem. Cut the squash in half crosswise (perpendicular to the ribs). Scoop out the seeds with a sturdy spoon.

2. Line a pan in which the squash can fit snugly with foil or parchment paper. If you use foil, rub with butter to prevent squash from sticking.

3. Set the squash halves in the prepared baking pan and smear the flesh with the softened butter. Sprinkle with the salt. Drizzle maple syrup over the cut edge of the squash and into the cavity (most of the liquid will pool there) and sprinkle with the ginger, if using.

4. Roast the squash halves until nicely browned and very tender when pierced with a fork, about 1 hour and 15 minutes for a small to medium squash (larger squash may take longer); add the pecans, if using, for the last 10 minutes of cooking. Do not undercook. Serve warm with a spoon.

SO Delicious Coconut Milk

2010-10-01T10:31:00.000-07:00

I love love LOVE coconut milk so I had to check out this So Delicious Coconut Milk at my local Henry's store.

I looked at the Original and Vanilla flavors to see what sort of ingredients they had in them - they contained evaporated cane juice so I chose the 'Unsweetened' variety. Yes it does contain some extra ingredients, but the lack of sweetener and convenient carton wooed me:

I had a glass of it and it was really good! It was refreshing and tasted better than cow's milk and i didn't get an upset stomach after. I'm definitely going to drink it more now that I can get it in a carton! Try it in your coffee!

What do you think? Have you tried it? Do you prefer sticking to the canned coconut milk? Do you make your own?

Paleo Meets Fight Gone Bad

2010-10-01T10:08:00.000-07:00

This past weekend you may or may not have participated in the CrossFit world-wide fundraiser called "Fight Gone Bad". We at Paleoblocks were lucky enough to be a part of the large event happening here in Southern California. We met many great people and did some paleo snack shopping (courtesy of Paleo Women (soon to be Paleo People)). Please try the Banana Nut Crunch - its beyond delicious! ... just imagine what it would taste like with a splash of warm coconut milk!

I wanted to share some of our pictures with you so please enjoy! AND Don't forget to order your t-shirt today!

17 minutes - FGB

Mussel Up Tom!

Paleo Challenge Winner Desiree

KettleBell Jade

Paleo Challenger Patrick (with our banner in the background)

Paleo Challenger Kirby!

Leanne and Denise (wearing Clean and Jerky Tank)

First Day of Fall

2010-09-22T16:10:00.000-07:00

Fall is good for many reasons: cooler weather, fun holidays, and changing leaves; but fall fruits and vegetables are some of my favorites- INCLUDING Mr. Butternut Squash!! Here's what you'll find fresh and local!

THIS is an awesome site, select your state/region and what month you'd like to see and you'll be able to find any local farmer's markets as well as what's in season. (or HERE)

Here's what's ready for Southern California:

September (late)

Apples, Artichokes , Asian Pears, Asparagus, Avocado, Basil, Brussels Sprouts, Cabbage, Carrots , Celery, Chard , Chili Pepper, Collards, Cucumber, Eggplant, Grapefruit, Grapes, Green Onion, Guava, Kale , Kohlrabi , Lemons, Lettuce, Mushroom, Mustard , Nectarines, Okra , Onions , Passion Fruit, Peaches, Pears, Peppers, Persimmons, Pineapple, Plums, Potatoes, Raspberries, Sapote, Spinach, Strawberries , Summer squash, Tomatillos, Tomatoes, Turnips, Valencia Oranges, Winter Squash

October (early)

Apples, Artichokes , Asian Pears, Asparagus, Avocado, Basil, Broccoli, Brussels Sprouts, Cabbage, Carambola, Carrots , Cauliflower, Celery, Chard , Cherimoyas, Chili Pepper, Collards, Cucumber, Eggplant, Grapefruit, Grapes, Green Onion, Guava, Kale , Kiwi, Kohlrabi , Lemons, Lettuce, Mushroom, Mustard , Okra , Onions , Passion Fruit, Peaches, Peppers, Persimmons, Pineapple, Pomegranates, Potatoes, Raspberries, Sapote, Spinach, Strawberries , Summer squash, Tangelos, Tangerines, Tomatillos, Tomatoes, Turnips, Valencia Oranges, Winter Squash, Yams

Fall has lots of great foods in season! Persimmons are often given the brush off because they're not as common as say, apples or pears - but they are delicious! Give them a try next time you're at the store. Eat them whole or eat them in this great salsa recipe:

Persimmon Salsa
Ingredients:
3 medium sized firm but ripe Fuyu Persimmons, peeled and cut into 1/2 inch cubes
2 T minced white onion, rinced and drained
1 T plus 1 t fresh lime juice
1 T minced fresh basil
2 t minced seeded serrano chile
2 t minced fresh mint
1 t minced peeled fresh ginger

Directions:
Mix persimmons, onion, lime juice, basil and Serrano chile, mint and ginger in small bowl. Season salsa to taste with salt and pepper. (can be made up to 4 hours ahead.) Cover and refrigerate. Bring to room temp for serving.

Persimmons are now in season!

How to choose a persimmon

How to choose: Whatever the variety, choose persimmons that have deep, saturated colors. Some experts claim that a little streak of black on the skin of Hachiya persimmons indicates an especially sweet piece of fruit. In fact, if you're looking for already ripe Hachiyas, you'll often see some black staining on the skin. This is not a problem.

How to store: Persimmons will continue to ripen after they've been harvested. With Hachiyas, in fact, you may be better off buying them slightly underripe and then finishing them at home, to avoid buying fruit that's been badly bruised. There are those who recommend freezing underripe Hachiyas in order to make them edible quickly, but the flavor is never quite as good. Store both varieties at room temperature. Refrigerating them will result in chill damage quite quickly.

Check out this Magazine!

2010-09-21T10:12:00.000-07:00

Have you seen this magazine floating around your supermarket checkout aisle?

I did, and I paged through it and decided to buy it. While not everything in it qualifies as paleo - it does subscribe to the mantra of 'Clean Eating' which they define as:

"Consuming food in its most natural state - or as close as possible to it - is the soul of clean eating. It's not a diet; it's a lifestyle approach to food and its preparation, leading to health, wellbeing and a lean look."

They have wonderful recipes that do qualify as paleo, plus, some great tips on cooking, storing and preparing food. Check your local newstand or grocery store to pick up the latest issue! It really has some great ideas - and it's great to know that there's this whole paleo-anti-processed-and-genetically-modified-food revolution building up its troops!

Click here for their Spiced Peaches and Grilled Lamb Chops recipe!

Have you read it? What do you think? Do you have other magazines you subscribe to that help you on your paleo path?

Rubs and Marinades Part Deux

2010-09-13T18:27:00.000-07:00

Nothing makes a great meal like great seasonings and spices on your favorite meat. What's your 'go to' seasoning, marinade or rub?

Here are some easy and delicious ideas to jazz up your meat.

Mediterranean Herb Rub

Ingredients

2 tablespoons dried basil
2 teaspoons dried thyme
1 teaspoon dried sage
1 teaspoon fennel seeds (optional)
1/2 teaspoon kosher salt
1/2 teaspoon pepper
1 tablespoon olive oil

Directions

Combine the ingredients in a small bowl.
Coat the poultry, meat, or seafood with the olive oil. Sprinkle with the rub, pressing gently to help it adhere to the food.
Cook on a lightly oiled grill to the desired doneness.

Note: Try this rub when grilling boneless chicken breasts, turkey cutlets, skirt steak, lamb chops, shrimp, and striped bass.

Cajun Rub

Ingredients

1 tablespoon mustard powder
1 tablespoon ground cumin
2 teaspoons celery seeds
1 1/2 teaspoons black pepper
1 teaspoon kosher salt
1 teaspoon cocnut sugar or squeeze of honey
1/8 teaspoon cayenne pepper
1 tablespoon olive oil

Directions:

Combine the ingredients in a small bowl.
Coat the poultry, meat, or seafood with the olive oil. Sprinkle with the rub, pressing gently to help it adhere to the food.
Cook on a lightly oiled grill to the desired doneness.

Note: Try this rub when grilling chicken wings, London broil, pork tenderloin, pork chops, shrimp, or salmon.

Barbeque Rub

Ingredients

3 tablespoons paprika
1 tablespoon coconut sugar or squeeze of honey
1 tablespoon dried oregano
1 tablespoon ground coffee
1 1/2 teaspoons kosher salt
1 teaspoon pepper
1 tablespoon olive oil

Directions

Combine the ingredients in a small bowl.
Coat the poultry, meat, or seafood with the olive oil. Sprinkle with the rub, pressing gently to help it adhere to the food.
Cook on a lightly oiled grill to the desired doneness.
Note: Try this rub when grilling bone-in chicken pieces, strip steak, and baby-back ribs.

Lemon Rosemary Marinade

Ingredients

1/3 cup olive oil
1 lemon, thinly sliced
6 sprigs rosemary
4 cloves garlic, chopped
1/2 teaspoon kosher salt

Directions

Combine the ingredients in a large resealable plastic bag, a shallow bowl, or a baking dish.
Add 2 pounds of poultry, meat, seafood, or vegetables and refrigerate, covered, at least 20 minutes and up to overnight. (For fish and scallops, marinate for no more than 15 minutes or they may become mushy.)
Turn the food occasionally so all surfaces are exposed to the marinade.
Before cooking, remove the food from the container, shake off the excess liquid, and discard the marinade. (Always toss a marinade once you’ve soaked raw meat in it―the mixture may be contaminated with bacteria).
Cook on a lightly oiled grill to the desired doneness.

Best with: Bone-in chicken pieces, lamb chops, butterflied boneless leg of lamb, shrimp, striped bass, summer squash, zucchini, and red onions.

A Word About Vitamins and Supplements

2010-09-10T10:18:00.000-07:00

Unfortunately, there is no general consensus regarding whether people who eat a healthy, balanced diet (i.e., paleo/primal) require additional vitamins and supplements. But after doing a bit of research, we've at least been able to observe some trends in recommendations.

Presented here is some information about what we've found. Please be advised that we are not nutritionists, doctors, or health professionals. As always, consult a medical professional before taking any supplement, vitamin, or medication.

Fish Oil/Omega 3

This seems to be the most commonly recommended supplement. Omega 3 is important because a higher Omega 3 to Omega 6 ratio decreases inflammation. Inflammation is related to hyperinsulinism, obesity, and a host of other problems associated with Syndrome X.

The best way to get Omega 3s is to eat them. Fish and grass-fed meats are terrific sources. However, if you are eating mostly grain-fed meat, it's wise to supplement with fish oil. Look for products with higher levels of DHA and EPA.

Robb Wolf and others recommend 0.5 grams of fish oil per 10lbs of body weight. If you want to lose weight or are unhealthy, take 1 gram per 10lbs of body weight. Here is a helpful tool that will help you figure out how many of your fish oil pills you should to take.

Vitamin D

This is another common vitamin that paleo/primal eaters take. Research indicates that vitamin D may help prevent many ailments, including H1N1 flu, cancer, diabetes, mood disorders, and autoimmunity. I have taken vitamin D off and on for the better part of a year, and have not noticed any differences in immunity (I have not gotten sick once since starting the paleo diet). However, I do notice that my mood is better when I'm taking the vitamin.

The recommended dose is anywhere between 2000-5000IU depending on your size/weight. This is a great time of the year to start taking vitamin D. As fall turns to winter you will be getting less and less of the vitamin from the sun.

Magnesium and Calcium

The recommendations here are a little more controversial. Some folks argue the need for increased supplementation of calcium on the paleo diet due to lack of dairy. But Robb Wolf has an interesting take on it, basically that the paleo diet eliminates the need for at least calcium supplementation due to improved gut absorption and hormonal state. See here for a more in depth discussion.

I've been able to find less information on magnesium supplementation, but it seems to be recommended positively for the most part. I've personally used Natural Calm at night before bed and found that it helps me relax and wind down for sleep. If you have difficulty with stress at bedtime, give it a go and see what you think.

Probiotics
Supplementing with active cultures can help a myriad of bacteria-related health problems such as digestive upset, headaches, sluggishness, irritability, and even anxiety. I have taken probiotics in the past and noticed better digestion and gut health.

Take probiotics with a meal as indicated on package. Make sure you buy probiotics that require refrigeration and alternate strains each time you buy a new bottle.

Digestive Enzymes

These can be helpful if you have issues digesting food, particularly protein. I personally noticed that when I first started eating more red meat, I occasionally got acid reflux. The digestive enzymes all but eliminated this.

Take with a meal, especially protein. According to Robb Wolf, you should begin with one pill, then increase the number you take until you feel heat in your stomach during digestion. He recommends Super Enzymes by Now Foods. However, I purchased this bottle at Henry's which seemed to work just as well.

As always, we'd love to hear your input, experiences, comments, and questions.

Make your own Herb Oils!

2010-09-08T12:56:00.000-07:00

We all use herbs (at least I hope so!) but we don't often discuss them. Today I wanted to talk about some of the benefits, flavors, ideas, and other helpful hints associated with herbs. I didn't grow up with a lot of fresh herbs used in the foods my family cooked other than cilantro and rosemary. Occasionally my mother used dill, but it was never my favorite. Since I have moved out and started to cook on my own, I have used more herbs and spices and really have learned to like and appreciate all the different flavors. What are some of your favorites? Do you like different ones now than when you grew up? Were they regionally specific? A few years back my father was really in to making hot pepper and flavored olive oils as gifts for people. You can also make herb flavored olive oils to really take your cooking to the next level! See the recipes below for more - it's so easy and so delicious!

Click on the chart below for a magnified version:

Some of the important and surprising health benefits can be found here:

The Health Herbs and Spices
Besides exciting the palate and preparing the body for digestion by stimulating the production of saliva in the mouth the culinary herbs and spices help to destroy microbes and parasites in foods. They also aid the gut for efficient digestion of the meal while adding important vitamins and minerals to the diet. Generally cleaning and toning organs and speeding the removal of waste products through the colon and keeping the immune system fully functioning .
Common Kitchen Herbs and Spices Health benefits
Parsley- diuretic, aids edema, fluid retention, indigestion, gas, anti-parasitic, promotes healthy thyroid function
Capsicum (cayenne)- increases thermogenesis, increases circulation, promotes heart health, aids digestion, enhances performance of other herbs
Ginger-aids digestion and hypertension, promotes lung function, strengthens adrenal glands (often depleted by stress),relives morning sickness, nausea, gas
Rosemary- aids strong hair growth, enhances memory function, protects brain from free radical damage, combats fluid retention, topically makes hair shine
Garlic-has antibiotic, anti fungal, anti-parasitic, anti-viral activity, detoxifies, strengthens blood vessels, lowers blood pressure, enhances immune function
Peppermint- aids chills, fever, nausea, colic, diarrhea, headaches (internally and externally)
Sage- aids in mental clarity, circulation, anti-microbial and anti-inflammatory properties
Basil- used to relive nervous disorders, headaches, rheumatic pains
Dill- relives colic, indigestion, gas, promotes breast milk production
Oregano- anti-oxidant, anti-microbial and anti-parasitic, enhances immune function
Thyme- anti-parasitic, relives muscle pain and tightness, makes cough more productive, enhances immune function

Click here for more use and storage tips

Make some Herb Oils!
Making herb oils is very simple. *Get creative and try combinations!*
Take about 1/4 pint (100ml) good quality olive oil and add some washed and dried herbs or good quality dried herbs - approximate quantities are listed under each herb below.
Shake the bottle every day for about two weeks.
Once that time has passed, your oil should be smelling quite strongly of the herb.
Strain it to remove the old herb and add some fresh. If it doesn't smell strong enough, then continue the process for a further week.
By this time, your herb oils should be ready to use.

Basil Oil
About a dozen fresh leaves or about 1 tspn dried

Basil is excellent with tomatoes, so you can use it in any salad dressing.
Use in the softening stage of all tomato pasta sauces.
Basil flavoured croutons to accompany tomato based soups.
Brush onto shellfish, sole or mackerel prior to grilling.
Drizzle over grilled or baked tomatoes.
Heat basil oil to make an omelette extra tasty.

Bay Leaf Oil
2 bay leaves - fresh or dried.

Use to brush any meat prior to grilling or roasting.
Bay is a universal herb in tenderising meat, so it's suitable for any.
Also stronger flavoured fish would benefit from brushing prior to grilling or barbecueing.

Chive Oil
6 leaves - 2 tspn dried

A lovely delicate onion flavour.
Heat some oil in a pan to make an omelette.
Make chive herb croutons to accompany asparagus, potato, cauliflower or cheesey based soups.
Use to soften onions or garlic in the preparation stages of any recipe that uses onions or garlic :-)
Brush on plain grilled meats or fish of any type.

Dill Oil
3 fronds - 1 1/2 tspn dried

Dill has a 'sharp' flavour and will make bland food much more interesting.
Excellent with advocado - so make a salad dressing with it.

Drizzle on warm asparagus.
Brush on plain grilled halibut, trout, mackerel, snails - most fish will benefit from dill oil.
Use it to rub the chicken skin prior to roasting.

Garlic Oil
1 or 2 cloves depending on taste. Dried garlic - about 1 - 2 tspns

Brushed on any meat or fish or vegetable prior to grilling, baking or barbecueing.
In the frying stages of any recipe where whole garlic would be too overpowering.
Wonderful on hot shrimps or prawns.
Brush over lobster before cooking.
Brush over a mixed shellfish dish - eg mussels, shrimp etc.

Rosemary Oil
A large sprig - 1 tspn dried

Very strong, distinctive flavour, so use with caution.
Brushed onto plain game, pork or strong flavoured fish like halibut, eel or salmon.
Fry mushrooms in rosemary oil.

Sage Oil
4 leaves - up to 1 tspn dried

Another strong flavoured herb and should be used with caution.

Brush on strong flavoured fish such as eel, halibut and all fatty fish.
Brush on plain grilled pork and the vegetables that accompany your pork meal.

Thyme Oil
a good sprig of fresh leaves - 1 tspn dried

Brush on plainly cooked lamb, mutton, pork or sausages or on the vegetables that accompany those meats.
Good to rub a chicken prior to roasting.

Salmonlicious

2010-09-07T17:08:00.000-07:00

Everyone loves salmon! (and if you don't you really should!)

It's super easy to make and it comes out delicious pretty much no matter how you cook it - AND it's pretty affordable.

Here are a few key things to remember about salmon:

ALWAYS BUY WILD
ALWAYS BUY PACIFIC
CANNED IS GOOD TOO
NEVER BUY FARMED or ATLANTIC

Check out this link for more info of farmed vs. wild: The Daily Green

"Salmon farming, which involves raising salmon in containers placed under water near shore, began in Norway about 50 years ago and has since caught on in the U.S., Ireland, Canada, Chile and the United Kingdom. Due to the large decline in wild fish from overfishing, many experts see the farming of salmon and other fish as the future of the industry. On the flip side, many marine biologists and ocean advocates fear such a future, citing serious health and ecological implications with so-called "aquaculture."
George Mateljan, founder of Health Valley Foods, says that farmed fish are "far inferior" to their wild counterparts. "Despite being much fattier, farmed fish provide less usable beneficial omega 3 fats than wild fish," he says. Indeed, U.S. Department of Agriculture research bears out that the fat content of farmed salmon is 30-35 percent by weight while wild salmons' fat content is some 20 percent lower, though with a protein content about 20 percent higher. And farm-raised fish contain higher amounts of pro-inflammatory omega 6 fats instead of the preponderance of healthier omega 3s found in wild fish.
"Due to the feedlot conditions of aquafarming, farm-raised fish are doused with antibiotics and exposed to more concentrated pesticides than their wild kin," reports Mateljan. He adds that farmed salmon are given a salmon-colored dye in their feed "without which their flesh would be an unappetizing grey color."
READ MORE!

These recipes are easy and awesome:

Grilled Salmon Salad with Grapefruit

From Real Simple Magazine

Serves 4| Total Time: 20m

Directions

Season 4 6-ounce pieces skinless salmon fillet with salt and pepper. Grill over medium heat until opaque, 5 to 6 minutes per side; flake.
Toss 4 cups mixed greens, 1 segmented grapefruit, 1 diced avocado, and ¼ sliced red onion with olive oil and lemon or citrus juice; season with salt and pepper. Top with the salmon.

Roasted Curry Salmon with Tomatoes
From Real Simple Magazine

Serves 4| Total Time: 20m

Directions

Place 1 pint grape tomatoes on a baking sheet; drizzle with olive oil and season with salt and pepper.
Nestle a 1½-pound piece skinless salmon fillet among the tomatoes; season with salt, pepper, and 2 teaspoons curry powder. Roast at 400º F until opaque, 15 to 18 minutes.Serve with other vegetables or on a bed of greens. Sprinkle with basil.

Salmon Kebabs with Cilantro Sauce

From Real Simple Magazine

Serves 4| Total Time: 15m

Directions

Cut 1½ pounds skinless salmon fillet into pieces. Thread onto skewers; season with salt and pepper. Grill over medium-high heat, turning, until opaque, 4 to 6 minutes.
Mix ¼ cup olive oil, ¼ cup chopped cilantro, 2 tablespoons chopped toasted pine nuts, and 2 teaspoons grated lemon zest.

Paleo Picnic

2010-09-03T10:59:00.000-07:00

Well, it's almost Labor Day weekend here in the US, and that means a 3 day weekend, but it also means barbecues, potlucks and picnics!

If you're looking for something to put together for this weekend, our site has tons of recipes for appetizers, drinks, main dishes and desserts. All are easy to make and most travel well.Use this weekends free time to do some recipe testing.

Here's an idea for a Paleo Picnic using recipes we have on this site:
Beverages:
Make some iced tea, or fresh Honey Lemonade!

Appetizers:
Bacon wrapped pecan stuffed dates (always a favorite!) - make ahead and wrap in foil. they will still be warm!
Herbed Tuna Wraps - make the tuna and keep separately, bring lettuce or cabbage leaves, or even hollowed out tomatoes and bell peppers
Fresh Fruit Salad - complete with drizzled honey and sprigs of mint!

Lunch:
If you have access to a bbq, I absolutely recommend cooking your food there:
-Have a kabob bar: (can pre-marinate if you want) bring seperate containers with raw cut meat chunks, veggies, seasonings and skewers
-Make some tri-tip - 'nuf said!

If you aren't near a cooking source try the following:
Chicken Apple Salad

Cold Grilled Flank Steak

Dessert:
Bring your jar of almondbutter and you're favorite things to put it on - delicious and will last a long time!
Nut Butter Ideas
Pre Bake our favorite Paleo Peach Crisp
or simply grill some fruit on the bbq!

We hope you have a fantastic weekend! Post pictures, ideas, comments, or thoughts here or on our facebook!

Quick Tuna

2010-09-01T17:11:00.000-07:00

Here's something simple you can make at night and take with you for lunch or a snack the next day!

Other options include bell peppers, on lettuce, or plain!

...I love easy!

Herbed Tuna Stuffed Tomatoes

Ingredients

6 large tomatoes
3 6-ounce cans tuna, drained
3 tablespoons capers, roughly chopped
1 cup fresh flat-leaf parsley leaves, roughly chopped
zest of 1 lemon
1/4 cup fresh lemon juice
1 tablespoon extra-virgin olive oil
1/4 teaspoon black pepper

Directions:

With a paring knife, remove the stem end from each tomato. Scoop out the seeds and pulp and transfer them to a bowl.
Add the tuna, capers, parsley, lemon zest and juice, oil, and pepper to the bowl and combine.
Spoon this mixture carefully into the hollowed-out tomatoes.

Chicken Licken!

2010-08-31T10:05:00.000-07:00

I love poultry, but I really love chicken! There are so many wonderful things to do with it; you can eat it cooked hot, cooked and cold, shredded, whole, on the bone, off the bone, grilled, boiled, broiled, roasted, and the list goes on. Be sure to always buy, fresh, organic and/or cage free chickens.

What's up with Organic? - An Article from The Mayo Clinic

Conventional vs. organic farming
The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don't use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weedkillers, organic farmers may conduct sophisticated crop rotations and spread mulch or manure to keep weeds at bay.
Here are other differences between conventional farming and organic farming:
Conventional farmers Organic farmers
Apply chemical fertilizers to promote plant growth. Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease. Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use chemical herbicides to manage weeds. Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth. Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

Conventional farmers	Organic farmers
Apply chemical fertilizers to promote plant growth.	Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease.	Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use chemical herbicides to manage weeds.	Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.	Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

Check the Label!

Products that are completely organic — such as fruits, vegetables, eggs or other single-ingredient foods — are labeled 100 percent organic and can carry a small USDA seal. Foods that have more than one ingredient, such as breakfast cereal, can use the USDA organic seal or the following wording on their package labels, depending on the number of organic ingredients:
100 percent organic. Products that are completely organic or made of all organic ingredients.
Organic. Products that are at least 95 percent organic.
Made with organic ingredients. These are products that contain at least 70 percent organic ingredients. The organic seal can't be used on these packages.
Foods containing less than 70 percent organic ingredients can't use the organic seal or the word "organic" on their product label. They can include the organic items in their ingredient list, however.
You may see other terms on food labels, such as "all-natural," "free-range" or "hormone-free." These descriptions may be important to you, but don't confuse them with the term "organic." Only those foods that are grown and processed according to USDA organic standards can be labeled organic.

Now that (I hope) you've chosen to buy some natural chicken, Here are some good ways to eat it! They are easy enough for anyone (even the non - cook) to be able to do them! My go to recipe site - REAL SIMPLE has not failed me yet- check out these 2 awesome recipes:

Classic Chicken Soup
Click link above for nutritional information

Ingredients

1 3 1/2- to 4-pound chicken
6 carrots, peeled
4 celery stalks
1 large yellow onion, quartered
2 1/2 teaspoons kosher salt
1 teaspoon whole black peppercorns

Directions

Place the chicken in a large pot. Cut 3 of the carrots and 2 of the celery stalks into 1-inch pieces. Quarter the onion. Add the cut vegetables to the pot with the salt, peppercorns, and enough cold water to cover (about 8 cups). Bring to a boil. Reduce heat and simmer, skimming any foam that rises to the top, until the chicken is cooked through, about 30 minutes.
Transfer the chicken to a bowl and let cool. Strain the broth, discarding the vegetables. Return the broth to the pot. Thinly slice the remaining carrots and celery. Add them to the broth and simmer until tender, about 10 minutes. When the chicken is cool enough to handle, shred the meat and add it to the soup. Ladle into individual bowls.

Chicken Salad with Apple and Basil

Ingredients

4 boneless, skinless chicken breasts
4 teaspoons kosher salt
1 teaspoon black pepper
1/4 cup fresh lime juice (from 2 to 3 limes)
1 tablespoon white wine
2 tablespoons honey
4 scallions (white and light green parts), thinly sliced
2 Granny Smith apples (peeled, if desired), diced
1/3 cup roasted nuts (your choice) roughly chopped
2 tablespoons thinly sliced fresh mint
1/2 cup thinly sliced fresh basil

Directions:

Pat the chicken dry with paper towels. Pound it to an even thinness. Place the chicken in a large saucepan and add enough water to cover by 1/2 inch. Add 3 teaspoons of the salt and 1/2 teaspoon of the pepper and bring to a gentle simmer. Cook until no trace of pink remains, 8 to 10 minutes. Transfer the chicken to a bowl of ice water for 5 minutes.
Meanwhile, in a large bowl, combine the lime juice, wine, and honey, stirring until blended. Add the scallions and apples and toss.
Drain the chicken and pat it dry. Dice the chicken and add it to the apple mixture along with the nuts, mint, basil, and the remaining salt and pepper. Toss and divide among individual plates.

Ginger Chicken with Cucumber Spinach Salad

Ingredients

4 chicken breast halves, pounded to 1/4 inch thick
2 scallions, trimmed and thinly sliced
1 3-inch piece fresh ginger, peeled and thinly sliced
1 lime, halved
1/4 cup olive oil
1 1/2 teaspoons kosher salt
1/4 teaspoon freshly ground black pepper
2 teaspoons lemon juice
3 cups baby spinach
1 small cucumber, seeded and thinly sliced (about 2/3 cup)
1/2 small red onion, thinly sliced
1 red chili pepper, seeded and thinly sliced

Directions

In a large bowl, combine the chicken, scallions, half the ginger, the juice from the lime, half the oil, 1 teaspoon of the salt, and half the ground pepper. Toss to combine well and set aside for 15 minutes.
Meanwhile, in a large saucepan, combine the rest of the ginger and the juiced lime halves. Add an inch of water, place a large steamer basket (or large colander) in the pan, and bring to a boil. Remove the chicken from the marinade and place in the steamer in a single layer. Steam until cooked through, about 5 minutes, flipping once halfway through. Remove to a plate and cover to keep warm.
In a large bowl, whisk together the lemon juice and the remaining oil, salt, and pepper. Add the spinach, cucumber, red onion, and chili pepper. Toss well. Serve topped with the Cucumber-Spinach Salad.

Summertime Treat

2010-08-25T15:53:00.000-07:00

I don't know about where you live, but here in Southern California we're having a major heat wave. Perfect time for some frozen desserts! We posted a recipe for chocolate paleo ice cream here before. And more recently a recipe for a frozen banana treat. Here's yet another creamy, fruity frozen dessert for you to try! Because let's face it, you can never have too many options for sweet stuff when you're really craving it.

Paleo Berry Ice Cream

I don't have specific measurements for this recipe. The great thing about making this kind of treat is the experimentation part of it. Have fun!

You will need:
Coconut milk - approximately one can
Frozen strawberries - about 1 cup
Frozen blueberries - about 1/2 cup
Honey - drizzle to taste
Blender
Ice Cream Maker

Directions:
Put frozen berries and coconut milk in a blender. Blend well. Add honey to your desired taste. Set up ice cream maker according to manufacturer specifications. Turn on. Add concoction from blender. Wait - this will be the most difficult part. Enjoy with toppings, if you choose (nuts, berries, etc.)

Paleo snacks!

2010-08-24T09:26:00.000-07:00

Not all of us have time to make our own granola or beef jerky, or other paleo snack, and so to save us from ourselves we are grateful for the makers of Lara Bars, Paleo Kits and Paleo Woman Granola! I love helping out other paleo people and it's great to give them business - especially when their snacks are so delicious. . . If you DO have time to make your own paleo snacks, read on for a granola recipe and a stuffed apple!

What's your favorite paleo snack to buy? What's your favoirte paleo snack to make?

We LOVE PaleoKits (and their other products) - though you probably know that already. If you haven't picked up their Paleo Krunch or their Beef Stix - you're missing out! I can't think of how many times a paleo beef stick saved me from imminent death. (okay, I exaggerate- but you get the idea).

Paleo Woman Granola! - I stumbled upon this recently and I'm so glad I did! She's local to Southern California and makes a high quality and DELICIOUS product! Plus, men can enjoy the granola too! Her flavors include, Cocoa Nut Granola, Cappuccino Granola (my fave!), Banana Nut Crunch, and Apple Crisp! So yummy!

Have you tried PaleoBrands? They have some great items too! Paleo cookies and Grass Fed Beef Jerky!

What about Paleo Treats - they switched from Agave Nectar to Honey recently and I applaud that transition! Those Mac-Attacks are something aren't they!?

Want to make your own Paleo Snack?

Try this apple move for on the go!

Take a corer and an apple and make it look like so:

Set on top of plastic wrap and fill the apple with your favorite nut butter! Wrap in plastic and eat on your way!

Whoa, check this out! Om nom nom!

Organic and Thrifty Paleo Granola

Makes 1 quart

1 cup of crispy nuts (can have used almonds, walnuts, and a combination of both)
1 cup of raisins (or other dried fruit, cut into small pieces, such as dates or cherries)
1 cup of sunflower seeds (preferably sprouted and dehydrated)
1 cup of unsulphered, unsweetened, shredded coconut (found in bulk at most Natural Foods Stores)

1. Chop nuts into bit-sized pieces using a food processor or simply place in a bag and pound with meat hammer.

2. Mix nuts with all other ingredients. Store in a one-quart mason jar.

Serve with diluted coconut milk or raw milk, top with sliced bananas or strawberries if desired!

Some suggested combinations:

“Raisin Bran”: Use simply 2 cups of almonds, 2 cups of raisins, omit other ingredients.

“Blueberry Morning”: Use dehydrated blueberries in place of raisins and use a combo of crispy macadamia nuts and crispy walnuts with the other ingredients.

“Praline Pecan”: Use crispy pecans for the nuts, and chopped dates for the fruit. Use coconut and sunflower seeds as well.

“Cookie Crunch”: Use my recipe for grain-free “oatmeal” cookies. Crush cookies, add carob chips or cacao nibs.

Thrifty Notes:

I know, I know, good nuts aren’t cheap. I reccommend Costco, Trader Joe’s, or a buying club like Azure Standard for the best deals on a variety of nuts. Foraging and looking for local suppliers is a great idea too!
For a thrifty almond, Trader Joe’s sells “Sweet Apricot Kernals” for $1.99. This is a really great deal and although they are already roasted, you can rest assured that some of the phytates are neutralized in the roasting process.
Speaking of bulk-buying, I purchase all the essentials for this recipe in bulk for a much cheaper price!

A Paleo/Primal Perspective on Mainstream Nutrition Myths

2010-08-23T06:47:00.000-07:00

Last Christmas, a kindly relative gave me a subscription to Eating Well Magazine as a gift. It's not too bad; I often find recipes that can at least be changed or tweaked a bit in order to be paleo/primal. Unfortunately, but not surprisingly, the articles mainly provide mainstream dietary recommendations and information (e.g., eat whole wheat bread, buy organic cereals, etc.).

I was browsing through the latest issue for October (is it almost October already!?) and found an article entitled "The 13 Biggest Myths Busted." Of course I was intrigued. And I was pleasantly surprised when I found a few key points which were on par with the paleo/primal diet ideology. To my dismay however, these points were made in such a wishy-washy manner and with such little specific support or information that most readers will not be persuaded to change their thinking. I won't recount all 13 "myths" here, but I will talk about the most interesting ones.

"Myth" Number 1: Eggs are bad for your heart

The author states that even though eggs do have "a substantial amount of cholesterol in their yolks," most healthy people "can eat an egg a day without problems." This seems like a good message from our perspective. After all, paleo/primal folks eat eggs all the time! According to the article, eggs are okay because most people's bodies will just produce less cholesterol if they happen to consume more.

The problem is that the article doesn't address the assumption that cholesterol causes heart disease. Instead, it insists that "cholesterol is the fatty stuff in our blood that contributes to clogged arteries and heart attacks."

There are numerous books/articles arguing against the assumption that high cholesterol leads to higher risk for heart attack. And it does appear to be just that, an assumption. The jury is still not out, even though most people will tell you that it's fact. In truth, it appears that the body is much more complicated. In order to really understand it, you need to delve into research on atherosclerosis, LDL versus HDL, inflammation, and oxidation. I'm going to admit, I don't understand it completely. But at least knowing that the mainstream media may not be giving us the "whole truth" with regard to the link between dietary cholesterol and heart disease gives me a bit of an advantage. A good start for learning more about the other side of the cholesterol debate is this website.

"Myth" Number 2: High-Fructose Corn Syrup (HFCS) is worse for you than sugar

This section talks about the increasing HFCS backlash and why it's unfounded. According to information from the article, HFCS was created to mimic table sugar (i.e., sucrose) and their compositions are basically the same. HFCS is 55% fructose/45% glucose; the ratio for sugar is 50:50. The author goes on to state, and I tend to agree, that the problem with the standard American diet is the high amounts of sweeteners consumed, whether it be cane sugar, HFCS, or agave syrup.

But one thing that I think is missing from this debate is the politics behind the HFCS versus more "natural" sweeteners. If you saw "Food, Inc." you'll probably know what I'm talking about. The basic premise is that HFCS is pushed as a sweetener in so many products in the U.S. because the cost of imported sugar is high relatively high compared to the cost of corn, which is kept low through government subsidies paid to growers.

For me, the health reasons for avoiding HFCS outweigh any political reasons. I avoid all sweeteners in my diet for the most part. But when I do use a sweetener, on those rare occasions, I use organic, raw honey. It's the least processed and the most "paleo" in my opinion. But if I had to choose between HFCS and cane sugar, I'd go with the latter (yes, for political reasons).

"Myth" Number 3: Carbohydrates make you fat

I saved the best for last. This one is wild! Right away, the author states, "there's nothing inherently fattening about carbohydrates. It's eating too many calories, period, that makes you fat." She argues that even though eating sugary and refined-carb foods (e.g., white bread, pasta, doughnuts) can "raise your risk of developing health problems like heart disease and diabetes," if you cut out "good-carb foods, such as whole grains, beans, fruits, and vegetables, you're missing out on your body's main sources of fuel as well as vital nutrients and fiber."

Now I can understand the argument that carbs are not inherently "bad." Eating lots of vegetables and some fruit, in my opinion, is not a bad idea. They do provide you with lots of health-promoting nutrients and minerals. (On the other hand, there is the side of the debate that says carbs and "fiber" are not as important as people think.) But to throw whole grains and beans into the mix of "good-carb foods," from any paleo's perspective seems preposterous for obvious reasons.

Another issue is whether your body needs carbs as a "main source of fuel." Low carb/very low carb diet proponents argue that once you enter ketosis, you burn and use fat as your main source of fuel. In that case, carbs would not be as necessary.

Finally, the author doesn't even touch on the science behind how fat gets stored in the human body. Carbs, any kind of carbs, raise insulin/blood sugar levels to some degree. Some carbs have more of an effect on insulin (e.g., refined carbs, fructose-containing carbs) while some carbs have less of an effect (e.g., leafy green vegetables). When insulin goes up, the body's response is to store the excess carbs not used for fuel as adipose tissue (fat) in the body. Therefore, carbs CAN make you fat, depending on what type and how much you eat.

As always, post your thoughts, opinions, and questions to comments. We love hearing all sides of the story!

Dehydrate!

2010-08-20T11:14:00.000-07:00

Dehydrating snacks and foods is not only economical, its fun! There are so many different things to make and it will motivate you to try something new and creative! Check out two new dehydrator recipes we've posted, and some older ones that we have previously posted! Pick one up for around $30-$40.

Date-Fig Balls
1 cup dried dates
1/2 cup dried figs
1/2 cup prunes
1/2 cup raisins
1 cup crushed walnuts
1/2 cup sunflower seeds
3 tbsp. lemon juice
1 cup coconut
In a food processor or food grinder, finely grind dates, figs, prunes and raisins. In a medium bowl, mix ground fruit with nuts and seeds. Stir in lemon juice. Shape into 1/2-1" balls. Roll in coconut. Dry in your dehydrator at 135º for 4 to 6 hours, or until crisp on the outside.
Makes about 30 balls.

"Butterfinger" Bites
2 cups coconut
2 cups dried apples, peeled, cored and chopped
2/3 cup Nut butter
1 1/2 tbsp. vanilla
In a large bowl, combine all ingredients; mix well. Shape into 1/2-1" balls. Dry in your dehydrator at 135º for 4 to 5 hours, or until firm and crisp on the outside.
Makes about 3 dozen.

Dehydrated Banana Brazil Nut Pancakes

Ingredients:

**If you don't have a dehydrator, try doing this in your oven on low (100 degrees) for the same amount of time

2 cups raw Brazil nuts. (soak 12 hours)
4 bananas
1/3 cup water
½ tsp. cinnamon

Place Brazil nuts, water, cinnamon and bananas in blender and blend well.

Pour onto teflex sheets, small rounds about ¼ inch thick and place in dehydrator. Dehydrate at 100 degrees for 12 hours. Then remove from teflex sheet, turn over and dehydrate for two more hours.

Syrup:

½ cup strawberries
2 tbs honey, use soaked dates if you wish.

Blend into syrup

Syrup:
½ cup blueberries
2 tbs honey

Blend into syrup

Servings: 1 servings

Time: Roughly a weekend

Ingredients

3 lb Top round London Broil;
3 ts Salt
2 ts Coarsely-ground black pepper
1 ts Garlic powder

Preparation The beef should be quite lean, because fat can become rancid with storage. Cut meat into strips a little less than 1/4-inch thick. Place strips in a shallow bowl. Combine salt, pepper, and garlic powder in a small bowl. Rub spice mixture into strips. Cover loosely with plastic wrap, and marinate for 48 hours in the refrigerator. Remove a rack from the oven. Preheat the oven to 115 degrees. Remove the strips from the marinade, and lay them directly on the oven rack so that air can circulate around them. Line the bottom of the oven with aluminum foil to catch the drippings. Place the rack in the oven, leaving it partially open to maintain a constant temperature of 110 to 115 degrees. Leave jerky in the oven until well dried, 6 to 8 hours. Makes about 1 pound dried jerky. Comments: The USDA recommends cooking the beef jerky at 160 degrees for the first 4 hours and then reducing the temperature to 130 degrees during the dehydrating process. Source: "Martha Stewart Living - Per serving: 9 Calories (kcal); trace Total Fat; (1% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 6396mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Recipe by: Martha Stewart Converted

4 Steps to Dried Fruit!
1. wash fruit
2. cut fruit
3. place fruit on dehydrator tray
4. plug in dehydrator

Pineapple!

Bartlett Pears

Plums and Peaches

Peaches

Honeycrisp Apples

Plus it makes the kitchen smell really nice and fruity... (though the opposite happens with beef jerky!)

Nut Butters

2010-08-19T10:13:00.000-07:00

Pardon the peanut butter in the photo above

Ah... nut butters: mysterious to some, beloved by others. I love almond butter, but I can never think of enough things to do with it! It's a great way to get some fat in your meals or snacks plus its delicious! Below is a quick and dirty on nut butters; varieties, health benefits and a how to make your own. Seed butters are lumped into this category as well and they are very delicious!

Futter's Nut Butters has a lot of great info, and they sell a wide variety of products:

Almond Butter is mildly sweet and one of the most popular alternatives to peanut butter. It is easily spreadable, on bread or crackers, and can be thinned with liquid to make sauces or dips.
Thought to have originated in Asia and North America, almonds have been cultivated since ancient times in Assyria, Persia, and Greece. Ancient Romans referred to almonds as the "Greek nut." Almonds continue to be grown in warm climates, including the Mediterranean regions, South America, and California.
USES
Almond butter is so versatile and is gaining popularity for many reasons. It has a mellow taste with a delightful "finish". It can be used like peanut butter and also as a base for soups, sauces, and dips.
NUTRITION
Nut butter varieties are high in protein, nutrients and unsaturated fats, low in saturated fats, and, of course, no cholesterol or trans fatty acids. In addition, they are important allies in decreasing the risk of heart disease.
Almond is particularly known for calcium, magnesium, potassium, protein, vitamin E and arginine (may play an important role in preventing heart disease). Please see our nutrition page for additional information.

Some of the other varieties include:
Macademia Nut Butter
Brazil Nut Butter
Cashew Butter
Pistachio Butter
Hazelnut Butter
Pecan Butter
Walnut Butter
Flaxseed Butter
Sunflower seed Butter
and combinations of the above!

Click here to learn how to make your own homemade nutbutter!

Here are a few ideas I found around the interwebs of things you can do with your favorite nut butter (excluding peanut butter of course!)

Almond Butter Stuffed Dates
wellsphere.com

Ingredients:
Dates pitted and sliced on one side
almond butter

Directions:
Make sure to slice the date only on one side so the almond butter doesn't sneak out the other side!

Raisin Banana Boats
Crunchybits.net

Ingredients:
Bananas sliced in half length wise (or any fruit)
Nut Butter
Raisins or dried currants

Directions:
Spread nut butter on the bananas, top with raisins. YUM.

Toasted Coconut Skewers
Ingredients:
Fruit of choice (bananas, apples, berries, strawberries, etc)
Nut butter
Toasted coconut

Directions:
Take your fruit and skewer it (if you want), spread nut butter on it and roll in toasted coconut!

Fruit and Nut Butter
Ingredients:
Can be as simple as pairing any fruit with any nut butter!

Kris Clever Talks About Eating Clean

2010-08-18T00:42:00.000-07:00

There's a fun interview with Kristan Clever over on the CrossFit Journal. She talks about her training, support system, and her eating habits. In a nut shell, a lot of training, a legion of supporters, and lots of clean eating...well except for the rice.

Kris has an amazing attitude and has been a great friend to the PaleoBlocks crew. Check out this picture from the CrossFit Games site of Kris carrying matching color sandbags while wearing a Kettle Bell Pepper Tank.

You can get your very own tee or tank at our store.

Breakfast 'Muffins'

2010-08-17T13:51:00.000-07:00

I came across these this morning when I was poking around the internet. There are a ton of variations and websites you can find about these yummy guys. Mark's Daily Apple has a version.
One of the best things is you can make these ahead of time, refrigerate, then reheat! Talk about easy!

Here are the base ingredients, check the options below for more variations:

OMELET MUFFINS

Ingredients:
12 organic eggs
1/2 teaspoon salt
1/4 teaspoon pepper
Bit of Organic Milk if doing Primal

Optional Ingredients:
1/2 cup shredded cheddar cheese - If doing primal

1/2 cup chopped onion
1/4 cup chopped green bell pepper
Cooked natural pork sausage
Cooked lean ham
Cooked natural ground beef
Cooked nautral ground turkey
Cooked unsulfered bacon
*Anything else you think would be delicious in your omelet muffins!

Directions:
Preheat oven to 350. Grease (with coconut or olive oil) 12 muffin cups, or use muffin papers. Cook meat. Beat eggs in large bowl. Stir in all ingredients, including meat.Using 1/3 measuring cup, scoop mixture into muffin cups. Bake for 20-25 minutes or until a toothpick comes out clean after being put in center of a muffin cup.

Images from quirkycookery.

Thai Bananas in Coconut Milk

2010-08-16T14:03:00.000-07:00

Mmmm... I want this right now! Thai Bananas in Coconut Milk - This could be part of breakfast, or a snack or even dessert!

Photos and Recipe From The Nutty Kitchen:

Thai Bananas in Coconut Milk

Ingredients:
3-5 Bananas (red or yellow)
1/4 cup Coconut Cream
1 1/2 cup Coconut Milk
1 pinch Sea Salt
1 tsp Organic Vanilla Extract

Directions:

Peel the bananas and cut them vertically into half, then once again cut the pieces horizontally, basically resulting in 4 pieces for each banana.

Pour the coconut milk into a small sauce pan and heat on high until it begins to boil. Once the coconut milk is at a boiling point, add bananas and tiny pinch of sea salt and reduce heat to medium. Cook bananas until tender, but be careful not to overcook them, or they will be a mash. Once they are tender turn off the heat. Now add the coconut cream to the pan. Continue to stir, carefully, until all the lumps have disappeared. Let it cool for 15 to 20 minutes and serve.

Note: The bananas should remain as distinct pieces and not break down to a pulp. This dessert is good cold as well. Optional add fresh berries, such as raspberries, blueberries and some strawberries with a little cinnamon on top!

Paleo Peach Crisp

2010-08-13T12:34:00.000-07:00

Yum! My mom made this and shared with me (I'm so lucky!) You have to try it! It's a nice way to start the day or end your evening - AND it's easy!

Peach Crisp....(or any fruit)

Pulse in 'Magic Bullet' (or food processor)
1/4 c raisins
1/3 c almond meal
cinnamon and nutmeg
add:
1 t flaxseed oil
add now and pulse briefly, or stir in next:
1/3 c slivered toasted almonds (TJ's)

Large dice with skins, 3-4 peaches into a small pie plate or baking dish.
Sprinkle mixture on top and make a couple of squiggles of honey on top, if you like.
Bake at 350 for 30-35 mins.

ratio of topping and peaches is up to you!

Individual cups!

MMM More Coconut

2010-08-12T13:35:00.000-07:00

I have an affinity for coconut! I know I post about it often, but I think its one of the handiest, most convenient, healthy and cheap items you could have in your paleo kitchen. I love making things with coconut, and I love everything about it - the taste, the texture and the aroma!

I stumbled upon this site - Free Coconut Recipes. They have LOTS of recipes - take a look at some of their Gluten free recipes for the more paleo friendly versions. Also check out their condiments and sauces list!

Check out some of the recipes below - click the site for many more!

This one is more primal; or paleo + dairy but it looks delicious and I really want to try it!

Coconut Latte

1-2 tablespoons coconut cream concentrate, optional<-click the link for info!
1-3 tablespoons coconut oil
2/3 cup whole milk
1 cup espresso

Directions:

Brew espresso and add coconut cream concentrate if using. Pour into serving mugs.
Using espresso steamer steam milk and coconut oil to 140 degrees. Add to espresso and enjoy!

Coconut Ginger Bread
(This should be used for special occasions only)

Servings: 8
Preparation Time: 45 minutes

1/2 cup coconut flour
1/2 cup almond flour
1/8 teaspoon salt
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1 1/2 teaspoons ginger
1/2 teaspoon cinnamon
3 eggs
1/2 cup coconut milk*
1/4 cup melted coconut oil
1/4 + 1/8 cup raw honey

Directions:

Preheat oven to 350 degrees F.

Combine all dry ingredients in a small bowl and whisk together.

In a large bowl combine eggs, coconut milk, coconut oil and honey. Whisk together. Pour wet ingredients into dry ingredients, mixing thoroughly until all clumps have disappeared.

Grease an 8×8 inch glass baking pan (or a small loaf pan) with coconut oil and fill pan with batter.

Bake in a pre-heated oven for 40 minutes, or until firm to the touch, or when a toothpick or fork tine inserted in the center comes out clean.

Cool completely.

Coconut Turkey Sausage Patties

1 pound organic ground turkey
2 eggs
1 apple grated
1 cup dried coconut

Seasonings:

1/2 teaspoon dried onion flakes
1 teaspoon salt
1/4 teaspoons garlic powder
2 teaspoon sage
1 1/2 teaspoons fennel seed
1/8 teaspoon cloves
1/8 teaspoon nutmeg
1/8 teaspoon allspice
1 teaspoon thyme
1 teaspoon freshly ground black pepper
2 teaspoons coconut oil

Directions:

Mix together turkey, eggs, apple and coconut. Mix seasonings together. Add seasonings to meat mixture and stir together well. Refrigerate several hours to let flavors blend. Shape into patties. Melt coconut oil in fry pan and cook patties over medium heat about 6 minutes each side or until they are no longer pink in the middle.

PALEO versus PRIMAL

2010-08-11T10:05:00.000-07:00

Okay, so I know this blog is called PALEOBLOCKS. That must mean we're advocating a paleo/zone diet, right? Not exactly. In reality, we're not seeking to advocate any particular diet. What we do want is to provide information and ideas to people about healthy eating. Science has not been able to tell us yet EXACTLY what diet is best for us. There's no one right answer. Which is why we get some many questions from people asking about what foods are "allowed"and "not allowed" on the paleo diet. We know it can be confusing. One question we get again and again is about the difference between PALEO and PRIMAL.

Well, let's actually start with the SIMILARITIES between the two. In short, both were developed in light of evolutionary science/theory, both are based on the premise that the nutrition of our pre-agricultural revolution ancestors was superior to the modern diet, aka the SAD (standard American diet), and both promote limiting carbs, particularly grains, eating more protein, and eating a lot of vegetables.

There are TWO major DIFFERENCES between the paleo and primal diets. The FIRST difference is their views on saturated fats.

The paleo diet, as espoused by Loren Cordain, proposes that saturated fats should for the most part be avoided. The reasoning is that they raise cholesterol and increase the risk for heart disease. From this standpoint, fatty meats, coconut oil, and butter should be avoided and egg consumption should be limited.

On the other hand, eating primal, as put forth by Mark Sisson, argues that our Paleolithic ancestors did not stick to lean meats, but instead favored rich organ meat, bone marrow, and fat. This translated to more calories and nutrients, which meant less of a risk of starving to death.

One of Cordain’s responses to this argument is that most meat available today is from feedlots and are from animals that have been fed corn and grains, which means they’re high in omega 6 and low in omega 3. However, a solution to this is to eat mostly wild or grass-fed and finished meat, and lots of fatty fish. When that is not possible (e.g., when you eat out, if you're on a strict budget), supplement with fish oil to decrease the omega 3:6 ratio.

The SECOND difference between the paleo and primal diets is their idea about the inclusion of artificial sweeteners.

Cordain’s paleo diet puts diet sodas in the category of “foods you can eat in moderation.” The assumption is that artificial sweeteners are better than consuming sugar. Although, Cordain does state the following: “[diet sodas] often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.”

According to Mark Sisson, “although [primal eating] doesn’t demonize the occasional use of artificial sweeteners, it makes the stipulation that its use should be limited to foods or beverages that will inherently add something positive to the diet. [Instead,] train your taste buds in the right direction, and don’t let the artificial stuff get in the way of that progress.”

I tend toward more primal eating. I use butter (as well as heavy whipping cream), coconuts and coconut oils, and avoid artificial sweeteners. I also eat grass-fed meats almost exclusively, unless I'm eating out. It's just what works best for me and my lifestyle.

What works best for you? Please post comments, questions, information, and your take on this debate!

The Paleo College Student

2010-08-10T15:32:00.000-07:00

Recently, I have been thinking how beneficial it would have been for me had I known about Paleo back in college. If I had really known anything about the foods I was putting in my body (besides the fact they were cheap and tasty) - I like to think I would have chosen differently. I gained 30+ lbs. in college. Multiple daily refills of fountain Cokes, and lots of fried foods; grilled cheese, french fries, corn dogs, hash browns, etc put me into obese mode. I found myself wondering how many young people today are out there trying their best to eat clean in their dorms, or on campus, or between classes and studying. Then Kelsey emailed me! Kelsey signed up for our challenge and is doing an awesome job with CrossFit, eating clean (Paleo/Zone), studying and being a collegiate athlete! She has kindly let me post her email to share with you. If you know a college student, give them the Paleo Diet Book - or suggest they friend us on Facebook, it's tough staying fit and healthy with so much going on, but maybe a little paleo knowledge will help them stay on track. Look for more posts to come on this topic!

From Kelsey:

I started CrossFitting at the end of March this year and have been fairly paleo since then. We just finished a 40 day paleo challenge at our box, and I noticed a huge difference in my performance so I definitely want to stick to eating clean from now on. I zoned my paleo for the challenge and took 3 minutes off my Fran time (9:09 with a pullup band to 6:09 with no band), seeing results definitely makes eating paleo a lot easier!

If I were to give advice for other college students trying to eat paleo, I think the key is to buy in bulk to save money. Paleo is expensive, but I think it's worth it. Costco is Heaven. Bulk chicken breasts, bulk baby spinach, bulk salsa. Trader Joe's is also great too for a quick meal and is fairly cheap. When I first started paleo I would eat the same things over and over and would get really sick of it so I would cheat often. So I think having easy recipes with common ingredients is really helpful. I'm not going to go to the supermarket to buy some expensive vegetable for one meal. I just don't have the funds for that.

I think the main thing in the decision to eat clean is to have a support group; to surround yourself with people who understand you're making healthy choices and aren't just some caveman freak. A lot of people, especially around my age(22) don't get the concept of paleo or CrossFit. So I have a friend that's my age at my box who I will call or text if I'm ever tempted to eat that pizza or candy or whatever. I still go out to the parties, I just volunteer to drive more often now so I won't be tempted after a few beers to eat salty chips. And it just feels better to not be hungover with the rest of my friends in the morning :)

Also, little tricks have helped me if I'm ever craving a non-paleo food. After dinner if I want ice cream, I have frozen bananas, mushed up to a softer texture then throw in some pecans or almonds so I get the frozen texture and crunch that ice cream has.

I think I would be lost without my barbecue because I grill just about everything (tastes great and no dishes. Winner!)

...Even though I've been an athlete my whole life, nothing has shaped my life like CrossFit has. I play basketball for my school, and going to practice every day sucks because it's the same thing day in and day out. But I look forward to CrossFit every day because it's always different and exciting and challenging. And everyone I've met in the community is so nice! Not to mention the Games, holy inspiration!

Thanks Kelsey!! Your email is an inspiration to us! It's so great to see people like you being strong even when circumstances can persuade you otherwise! I hope your email reaches other college students to encourage them to do the same!

We look forward to seeing how you do in your 60 Day Challenge!

Join us for a Free 60 Day Paleo Challenge!

2010-08-09T15:29:00.000-07:00

Sometimes we all need a little motivation - and that's why we're here! We want to get you started, or keep you going on a Paleo Diet lifestyle!

Starting Next Monday August 16 - Friday October 15 we will be kicking off a 60 Day Paleo Challenge!

It's simple - make goals, write down your meals, eat clean and watch your body change!

If you need help with specifics, please email us and we'll be happy to help you tailor your diet to best fit your needs.

The winner of each category; Men's and Women's will win their choice of PaleoBlocks T-shirt or Tank!

To participate you'll need to do the following in the coming week:

Step 1: Chart your goals and email us:
Email us your name and your goals and your current weight and measurements. If you wish to do the challenge on your own and not be in the running as a winner, you should still write down all of your goals and measurements. Click on the image to print out the goal sheet!

I want you to keep this with you, or on your fridge or on your bathroom mirror. Keep it somewhere that you can see it daily to keep you motivated.

Step 2: Do your Research:
Read the Paleo Diet Book It's an easy read and very interesting! - If you have time... If you don't check out our Quick Start Guide.

Step 3: Prep your Kitchen:
In order to fully envelope yourself in the Challenge, you're going to have to do a few things.
1. Get rid of non-paleo items - Here's how.
2. Go shopping for a few staples to get yourself familiar with paleo foods.
3. Create freezer space for meat.
4. Invest in some reusable containers.

Step 4: Log your food:
In the beginning especially it's very important for you to log your food. This can be done digitally (on an iphone ap, in your email) or in a notebook, or even in a facebook photo album. If you want to be successful it is imperative to log your food for at least the first 2 weeks. After that you should be able to have a good understanding of what's paleo and what is not. If you have $7 laying around - I suggest getting one WOD Book's Fuel Books. I picked one up for myself at the CrossFit Games and I use it all the time! It has places for Proteins, Carbs and Fats; as well as a place for notes and thoughts. It even has a place for your level of stress, and fatigue! FUEL BOOK It's a slim booklet that can easily fit into your purse, gym bag, car, or jacket. Highly recommended! (plus it has the paleo encouraged foods listed as well as Zone blocks!)

Step 5: Stick to your Goals!:
Ideally we would like you to send us a bi-weekly update via email. This can include food logs, meal ideas you've found helpful, tips that you think might benefit others, things you've noticed about your body that may be changing, weight loss, etc.

Step 6: To Cheat or Not to Cheat?
We leave this completely up to you. You may choose to cheat or you may not, either way its up to you. If you find yourself slipping after allowing a cheat meal than maybe you should cut out cheats for the remainder of the challenge. Just be smart and do what's best for you.

Step 7: Do what it takes:
Make sure you do whatever is necessary to meet your goals. If that means not going out to your favorite Italian restaurant for fear you'll falter - than that's what it means. You may find yourself taking bags of grapes and almonds the the movie theater in lieu of popcorn. (imagine the money you'll save!) or you may have to give away or toss all your non-paleo food from your kitchen because you don't trust yourself in a moment of weakness. It will be easier once you pass the 2 week hump. I promise! I know you can do it!

Join today!

Be strong and be amazing!

Exotic Burger Adventure

2010-08-08T16:04:00.000-07:00

On Saturday night, paleoblocks gals Laura and Leah decided to go try one of the exotic burgers offered by a local chain hamburger restaurant, Fuddruckers. We had heard they had elk burgers, but we were quite surprised to find out they also feature wild boar, buffalo, salmon, and ostrich (when in season).

Laura chose a buffalo burger with grilled onions, bacon, and cheese (nearly paleo!) Fuddruckers described the buffalo as "a tender and flavorful classic; leaner than a traditional beef burger." It was indeed flavorful, juicy, and seasoned with tasty spices. The toppings only added to the yummy-ness.

Leah decided on the wild boar with nothing added (very paleo!). The wild boar was boasted to be "mild, sweet, smokey, and delicious." What a perfect description! Even with nothing added, this burger was amazing. I requested it be cooked well done, but it was still really juicy and tender.

Overall, our experience was phenomenal. We're definitely going back soon to try the elk and ostrich, and to savor that wild boar again.

Check out your nearest Fuddruckers to find out if they have any of these exotic burgers. Let us know what you think!

60 Day Paleo Challenge Runners up!!

2010-08-06T16:41:00.000-07:00

A few months ago we completed a 60 day Paleo Diet Challenge. We were so impressed by the amount of effort, creativity and diligence that everyone put into the challenge! You all did so awesome! Check out the results of 2 of our runners up: Kathy and Caleb! They did such a fantastic job - they worked hard and it shows!

Click photo for larger version:

Are you interested in doing a 30, 60 or more day Paleo Challenge? Email us for info we'll help you out!

Summer Beverages

2010-08-05T14:06:00.000-07:00

Do you get tired of drinking water? I do sometimes, and so here is a post about jazzing up your day with some paleo-refreshments!

Iced Coffee - MY FAVORITE!

This one is a no brainer. Every other morning I brew a 10 cup pot of joe. I pour it directly over ice and take it with me on my way to work! After I pour about 2 cups worth into my glass, I put the rest (once cooled) into a pitcher that I keep in the refrigerator for instant iced coffee all the time! It's such a delicious treat and it gives my morning a nice kick in the pants. If you're adding dairy to your diet (a la CrossFit Football), make sure to add some nice heavy whipping cream for a creamy change.

*If you want to get fancy you could even make frozen coffee ice cubes in trays for a non watered down version*

Iced Tea - Recipe

Ingredients:

2 tea bags or 2 rounded teaspoons of loose black tea per every six fluid ounces of water
Fresh hot boiling water
Ice made from fresh water
Frozen fruit for the glasses

Directions:
Allow the water to just come to a boil. If you are using a pan you will see it boiling, but if you’re using a teakettle you should see a strong and steady stream of steam coming from the pour spot. Remove the water from heat the moment it boils. Letting it boil takes the oxygen out of the water and makes it and your tea taste flat.
Pour the boiling water over the tea. Allow to steep the amount of time stated on the box the tea came in. If it doesn’t tell you how long, the time is generally three minutes for tea bags and five minutes for loose tea. Fill a 2-quart pitcher half way with ice as it steeps.
As soon as the tea has steeped its recommended length of time, pour the tea over the ice in the pitcher. If you have used loose leaf tea, use a tea strainer to strain out the leaves. Refrigerate at once.

*Add mint, or fruit for a unique twist!*

Lemonade - (Courtesy of the Food Channel)

Ingredients:

1/3 to 1/2 cup honey (obviously since this is such a large amount of honey, it should be limited)
1 1/2 cups steaming hot water
1 cup fresh lemon juice
Ice cubes for serving

Directions:

In a heatproof 1-quart pitcher or bowl, combine the honey and hot water and stir until the honey is dissolved. Stir in the lemon juice. Let cool for at least 10 minutes or cover and refrigerate until ready to serve. Pour into ice-filled glasses.

What are your favorite summertime drinks?

Eating on the run

2010-08-03T14:35:00.000-07:00

Most of us are very busy and finding time to cook our meals can be challenging. Here are a few tips that might kick start your brain into meal prepping mode.

If you have time to turn on the stove, oven or plug something in:
A good meal idea is soups, and stews. These hearty meals can be prepped in advance, refrigerated or frozen and reheated easily. Check out some of the recipes we have previously posted:

Home Style Beef Stew

Pantry Soup

Butternut Squash Soup

Pumpkin Leek Soup (a personal favorite!)

Paleo Chicken Noodle Soup

Take the carcass of your Rosemary Chicken and put in a pan with 4-5 cups of
water and a little salt. Simmer about an hour. Strain the broth. Pick all
the meat off the bones.

Put broth in a pan with the meat, add some chopped onion or leek, a little
chopped carrot, other appropriate veggies you have on hand such as green
beans, zucchini, daikon, yellow squash or bell pepper. Simmer 15 minutes.
Then chop and add some nice green: spinach, bok choy, kale, collards, or
chard. Simmer another

10 minutes, add herbal salt or other seasonings.
From: Lynnet Bannion on the PaleoFood list

Invest in a Crock Pot:

I love my crock pot. Love love love! You can pick one up at Wal*Mart for under $20. It's a great tool to use, especially if you're on the run all the time. I love making the Slow Roasted Apple Honey Pork while i'm at work. It takes about 20 minutes max for prep. I do it the night before and put it in the fridge. Then before I leave for work I drop the inner pot in the Crockpot and let it do its thing. When I get home there's delicious food for me AND I have food leftover for breakfast, lunch and/or dinner!

If you're NOT a soup person, you can do the following:

Grill up a bunch of steaks and veggies one day during the week, pack them up in individual containers and take with you to warm up at your destination
Precook some ground turkey or grass-fed beef. Have on hand to add to a salad, or to some steamed veggies for a quick meal ready to go.
Find some natural sausages, sometimes even places like Costco and Sam's Club sell varieties that are pre-cooked and are either paleo or very close. You can thaw these, and (re-)cook them (or get the precooked kind and take them straight from the fridge to your work to microwave). These are a nice flavorful way to start the morning, or eat at lunch for a delicious meal! Or order from a local grower.

If you you are too busy to turn on the stove, oven or plug something in:

Hard boil eggs
Make up individual salads for the week
Lettuce Wraps

Premake some lettuce wraps with cooked chicken, or pork or beef and some veggies. Get creative! Individully pack these too so you can grab and go

Have pre-measured baggies of nuts, containers of nut butter, and fresh whole fruit for an on the run snack.
*TIP* Gladware sells containers that are as small as 1/2 cup - great for nuts, and nut butters!

What are some ways you prepare your food in advance? Do you have a favorite kitchen tool, or food that works well for you on the go?

Post to Comments!

Cheating...

2010-07-30T08:33:00.000-07:00

To cheat or not to cheat... that is the question. Cheating is a touchy and much debated topic. As always, you should tailor your diet to fit what works best for you, but here are some opinions on the topic.

There are two main views on cheating:
1. Don't do it! It can lead to a downward spiral of continual cheating, and may cause you to fall into old habits.
2. It's okay to cheat, it's not realistic to live in today's world without the capability to cheat occasionally.

Explanations:

1. Against Cheating:
Leah has been doing strict paleo for a year no cheating (that also in clues no dairy, and no alcohol - though occasional wine is allowed according to The Paleo Diet.) She hasn't cheated since New Years Eve and she is doing great! No cravings, and no desire for the non-paleo. It is possible to live a fully paleo diet lifestyle in today's society, though it isn't always easy. Some of us have a harder time staying paleo than others, but that doesn't mean its impossible. I've found that there is a paleo version of almost every non-paleo food that I once craved (baked zucchini chips, paleo muffins and cookies, even paleo frozen treats!). After being paleo for a while, you may not even crave things you thought you would. You may no longer want brownies, or desire french bread. I thought I wanted some chocolate cake once after having been paleo for a several weeks and it didn't taste good at all. My palette had changed and frankly it made me feel sick; my heart started racing and my head was out of whack. In most cases it's not worth it. Have you experienced these changes after cheating?

2.Occasional/Rare Cheating:
When we were at the CrossFit Nutrition Seminar with Robb Wolf, he suggested not cheating, but if that wasn't in the cards he recommended cheating with foods that weren't grain/gluten based. There are such things as 'good cheats' but maybe they should be called 'better than other cheats, cheats'. For example: It's better to cheat with sweet potatoes and potatoes than with bread. They are considered starchy tubers, but don't contain grains or glutens (which will irritate your stomach lining and can take up to two weeks to return to normal). It's better to cheat with organic (preferably pastured) ice cream than with cake or baked goods. Better to cheat with rice than with flour. Do you see a pattern of how to choose your cheats wisely?

I'm not saying the rare pizza will kill you, but keep it to that - rare. If there is any advice I have to give, it's to cheat with things that you can make - not things like cheese puffs, and M&Ms. Items like those are completely processed and full of ingredients that are more chemical like than food like.

It's not always easy to deny the foods we once loved, and frankly you don't have to. However, these cheats don't come without their risks: emotional guilt or frustration; physical issues - gas, bloating, food hangovers, headaches, fatigue, blood sugar spikes, etc. You have to trust yourself to make the right decision for you. This may come through trial and error and that's okay - don't we learn best through our own experiences? Just do your best!

What have you found that works or doesn't work for you? Share you experiences, and thoughts.

Snack Attack

2010-07-29T09:18:00.000-07:00

Is it snack time yet?! Twice everyday usually around 10:30am, and 3:00pm I find myself asking that question.

If you get a hankering for snacks here are a few ideas.

If you have a refrigerator available:
Whole fruit
Cut up melon
Cooked chicken breasts
Left over steak (smaller portion than what you would eat for a meal)
Cucumber slices
Almond Butter
Iced unsweetened Coffee or Tea
Hard-boiled eggs

If you don't have a refrigerator/if you're on the move:
Portion out nuts in small baggies or containers
Toasted Coconut to add to any nut combination
Whole fruit
Paleo Kit's Paleo Krunch
Lara Bar
Raisins
Homemade Beef Jerky

Most of the Lara Bars are Paleo, but should be eaten sparingly as they have lots of dates in them, which could pike your insulin levels. These are a great option if you're on the road and need something to eat but want to stay paleo. Most grocery stores and health food stores have them.

I like to keep things switched up snack wise so that I don't get fed up with the same old thing and run to the office snack closet for some oreos!

What types of snacks do you find yourself eating, craving, loving?

PaleoBlocks Shirts!!

2010-07-28T23:39:00.000-07:00

Things have been really busy since the CrossFit Games. We've restocked our inventory and our working on getting an online store set-up. For the time being go over to our store, find a style you like, and shoot us an email at paleoblocks@gmail.com.

It is so much fun to see PaleoBlocks shirts in action. Keep those pictures of you working out in your favorite tee or tank coming.

We're so thankful to our friend Kristan Clever for rocking our shirts at the Games. Here she is killing Double Helen in a Mussel Up tank.

You can see the full video of the event here. It is an impressive display of awesomeness. Be sure to check out the overhead part towards the end where Kris puts up 205#. Whoa!!!!

On The Road With Intermittent Fasting

2010-07-28T10:27:00.000-07:00

If you're a paleo eater and have ever traveled, you probably know how difficult it can be to eat well. With a 9 hour drive ahead of me during my recent vacation, I (Leah) considered my options. I could have stopped at a sit down restaurant to eat, and certainly have found something easily. I could have stopped at a fast food chain - In N Out would probably be my first choice - and ordered a burger "protein style" (wrapped in lettuce instead of the bun). Another possibility was to pack a small cooler with leftover meat, beef jerky lunchmeat, or hard boiled eggs. But in the effort of reducing travel time and preparation, I chose simply to fast during my trip.

According to wikipedia, intermittent fasting (IF) is a "pattern of eating that alternates between periods of fasting (usually meaning consumption of water only) and non-fasting. A specific form of IF is alternate day fasting (ADF), which is a 48-hour routine typically composed of a 24-hour fast followed by a 24-hour non-fasting period. Another form is to eat only one meal per day with no other food intake."

I usually fast daily from about 8pm until noon the next day. I generally eat two meals a day. The great thing about eating paleo, especially lower carb paleo, is that intermittent fasting is easy. I don't really ever feel hungry, get lightheaded, or anything. And it makes the conundrum of what to eat in the morning obsolete.

Many proponents of the paleo diet or primal eating have talked about intermittent fasting, including Robb Wolf, Michael Eades, and Mark Sisson. Benefits of intermittent fasting have been reported to be weight loss, improvements in health markers such as LDL cholesterol, prevention of chronic diseases, reduced triglycerides, reduced insulin sensitivity, increased longevity, decreased blood pressure, and so on. In addition to those benefits, it certainly makes life a little easier. Less time preparing food means more time to sleep, play, or do leisure activities. Who wouldn't want that?

Please post your questions, ideas, or experiences with intermittent fasting to comments. We'd love to hear from you!

Paleo Penny Pinching

2010-07-27T10:23:00.000-07:00

Sometimes paleo shopping can be the hardest part of the paleo diet; especially if you're just starting it. Learning what is paleo vs. what isn't, plus trying not to break the bank can be a challenge! Hopefully these tips will make your life a bit easier!

Paleo Penny Pinching

Shop at 'budget' health stores: In Southern California we have stores like, Henry's, Sprouts and Trader Joe's. These stores typically stock your paleo fare plus they offer reasonable prices.Check local ads for sales at the stores in your neighborhood.

Mail order with some paleo friends: We have talked about this before on our blog. Ordering large amounts of meat; grass fed beef quarters and halves, wild game, etc can help your budget out a lot - especially if you can share the meats with a friend. Typically you can get a better deal on high quality meat than if you bought it in individual cuts at the butcher or market. Check out these links for mail order meat. Most meat allotments will fit in the average freezer. If you aren't planning on sharing however, you may want to get a chest freezer or talk to your local butcher. They may be able to order your side of beef for you and keep it in their freezer (for a fee), but you can have them do the cuts for you.

Buy for the week not the month: This may sound a little inconvenient, but it will save you money in the long run. Buying produce for the week or a few days at a time is economical and healthy. You will have less spoiled goods and you won't be eating less than fresh items. Plus, this way you can hit your weekly farmers market and pick up really fresh and locally grown goodies.

Buying meat that's not grass-fed? Being realistic, grass-fed meat isn't always that easy to come by, and if it is, it's often on the expensive side. There are other options: first, see above for mail ordering meat more cheaply. Second, Buy organic, free range meats even if they haven't been grass fed. It's not the ideal option, but it's probably the second healthiest. Third, fish and other seafood can be bought flash frozen for a decent price. They are full of the wonderful Omega-3's we all love and they can be made a variety of ways. Make sure to always buy wild caught! Be careful not to eat too many large fish because of their mercury content. Click HERE for a chart, notice that Wild Alaskan Salmon can be eaten as often as you wish! Yum - you can get this canned as well!

Download and print this handy seafood chart! Good for you and for the ocean!

Here are some ideas on how to get started shopping paleo:

Meats/Eggs
Canned wild Alaskan salmon (tastes great with lettuce and avocado!)
Organic Grass-Fed Beef if available
Organic Pork (lean cuts)
Frozen WILD shrimp
Organic (cage free) omega-3 eggs - I like the brown ones!

Fruits and Vegetables
Grab what's seasonal! (If the sticker has a different country on the label, its probably not seasonal to your area.)
Use this handy map to see what's seasonal for you (Domestic US)
Almost all varieties are good except legumes, and starchy tubers (think green beans and potatoes)
For me, the most common items I pick up are:
celery
onions
broccoli
cauliflower
zucchini
squash
apples
melons
grapes
avocados
basil
rosemary
dill

Spices (all are good; these are the ones I use most)
Garlic
Sea Salt
Black Pepper
Cinnamon
Nutmeg
Cumin
Dried red pepper
Unsweetened Coconut
Nut Flours
Honey

Fats
Avocado if in season
Coconut Oil
Walnut Oil
Olive Oil
Various unseasoned nuts and seeds

That's pretty much it! It's very easy to shop paleo - don't over think it! When in doubt take it out (of your cart, of the fridge, of the cabinet, etc!)

Stick to the edges of the store and you'll be in good shape!

More Breakfast Ideas!

2010-07-26T15:17:00.000-07:00

Stumped on what to eat for breakfast? I was too! For some of us working folks, it can be a bit of struggle to find time to make breakfast or even eat anything for our morning meal. Here are some tips that might make it a bit easier.

Three things to remember:
1. You'll have to think ahead... at least 10 minutes
2. Don't hold yourself to the belief that breakfast has to involve eggs, or a pastry!
3. Think outside the box!

More about the rules:
1. Most of us think we don't have time to eat breakfast in the morning - FALSE!

It may require you to wake up 10-15 minutes earlier than you currently do.

If you choose this option, you have the freshest and probably best tasting choices for breakfast.
You an fry up or microwave some eggs, or an omelet.
Use a grill pan to quickly make some fruit kababs (you can pre skewer these the night before)
Cut up some fruit and make a little salad (like this one from the Paleo Diet book)
Kyle's Apple Breakfast
1 Large apple - chopped into bite size pieces
1 Medium carrot, grated
Handful of raisins
Cinnamon
*Optional- unsweetened (toasted?) coconut
Mix the apple, carrot, and raisins in a bowl and sprinkle cinnamon over the top.
*I like to put this in a plastic container and shake it all up -it's delicious!

It may require you to take an extra 10-15 minutes at night to put something together.

The night before, put together some leftovers from the night's dinner. Veggies, meats, maybe a small bag of nuts or seeds. Take the veggies and meat to work and heat it up for a nice warm breakfast. Munch on the nuts or seeds on the drive in to stave off the hunger.

You could even save yourself all those extra minutes each day by taking time on Sunday night to prepare breakfasts for the week.

Make a breakfast specific dish. Like... a fritata! or a large omelet. The nice part about these, are that they can be made in advance with ingredients of your choosing, the possibilities are seemingly endless (which is helpful if you get tired of things fast). In addition to the flavor combinations, these keep in the fridge well and reheat nicely. If you're feeling extra ambitious, you can pre-package them for the week.
If you're feeling indulgent, make some of Kirby's Paleo muffins! These will help you if you're craving something of pastry, baked variety. They are really delicious, but because they use a lot nut flours, should only be eaten on occasion and not daily. (Don't forget to pair them with some of last night's steak or salmon!- need your protein!)

2. Breakfast doesn't have to be limited to eggs, bacon, sausage, ham, and fruit (though those are good options).

One of the most economical and paleolithic breakfast methods is to eat leftovers from the night before. It's so easy cavemen did it! (Sorry, had to use that line). Cavemen would make a kill one day, then they would continue eating that same meal for as long as it would last. For us, this may include grilled salmon, garlic sauteed veggies, steak, pork chops, cabbage, salad, etc.
You'll be eating the food you made in a timely manner, thus keeping it from spoiling, and you'll save money on buying food for breakfast elsewhere (for example, the cafeteria, the commissary, or the neighborhood diner, or whatever).
It is important to remember that you can absolutely eat these things in the morning. There are no rules in society, or otherwise that recommend not doing so.
But of course you can have eggs! I love eggs, I love them hardboiled, fried, poached, scrambled, omletted (I made that up), etc. It's okay to have those of course!
Be bold!

3. BRANCH OUT! This rule may be the most important. Being paleo will always require you to think outside the box. You will have to think of new ingredient combos, make up new recipes, try new recipes, new cooking tools, new cooking styles, and maybe even new foods in general. The more variety you have the better chance you have at staying on track. Make it a fun challenge, make it exciting!

Pass on your good breakfast tips! Post to comments!

The Glory of Coconut Milk

2010-07-21T15:37:00.000-07:00

Recently we've been using coconut milk a lot in our house. It's got the dairy texture but with a tasty, mildly tropical coconut flavor... not so different from suntan lotion - only more delicious. Coconut Milk, Coconut Water, Coconut Meat, so many products from one little coconut! What do they all mean?! Plus some great recipes (scroll to bottom for those)

Coconut milk is a sweet, milky white cooking base derived from the meat of a mature coconut. The color and rich taste of the milk can be attributed to the high oil content and sugars

Coconut milk is prepared by directly squeezing grated coconut meat through cheesecloth.

Coconut water is the clear liquid inside young coconuts (fruits of the coconut palm). As the fruit matures, the coconut water gradually is replaced by the coconut meat and air. A very young coconut has very little meat, and the meat is very tender, almost a gel.

According to Organic Facts.net:

Heart Diseases: There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.

Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.

Pancreatitis: Coconut oil is also believed to be useful in treating pancreatitis.

Digestion: Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.

Immunity: Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

Healing: When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. Coconut oil is most effective on bruises as it speeds up the healing process by repairing damaged tissues.

Infections: Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, etc.

Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.

Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.

Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

Bones: As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis after middle age.

Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.

HIV and Cancer: It is believed that coconut oil plays an instrumental role in reducing viral susceptibility of HIV and cancer patients.
Finally, coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.

This article is written by Kiran Patil

A company called Barleans sells some good coconut oil! I love their stuff!

Martha Stewart came up with this recipe:

Beef and Coconut Soup with Crispy Shallots

Ingredients:

1/4 cup coconut oil
4 shallots (5 to 6 ounces total), peeled, halved lengthwise, and thinly sliced crosswise (about 1 cup)
5 ounces shiitake mushrooms, stems removed, caps thinly sliced
4 carrots, sliced into ribbons with a vegetable peeler (about 2 cups)
1 piece fresh ginger (3 inches long), peeled and finely minced
1 medium jalapeno pepper (ribs and seeds removed for less heat, if desired), finely minced
coarse salt and ground pepper
1 can (13.5 ounces) coconut milk
1 sirloin steak (12 ounces), thinly sliced crosswise
1 1/2 teaspoons grated lime zest and cup juice (from about 2 limes)
cilantro leaves (optional)

Directions:

In a medium saucepan, heat oil over medium-high. Add 3/4 cup shallots; cook, stirring frequently and being careful not to burn, until golden, 3 to 4 minutes. Using a slotted spoon, transfer shallots to a paper-towel-lined plate to drain. Discard all but 1 tablespoon of the pan oil.
In same pan over medium heat, add mushrooms, carrots, ginger, jalapeno, and remaining cup shallots; season with salt and pepper. Cook until carrots have softened and mushrooms have begun to release their liquid, 3 to 5 minutes.
Add coconut milk, beef, and 3 cups water; bring to a boil. Reduce to a simmer, and cook 5 minutes. Stir in lime zest and juice; remove from heat.
Ladle soup into serving bowls; garnish with shallots and, if desired, cilantro leaves.

PRINT RECIPE:

The next recipe should be made on an occasional basis only as they can definitely spike your insulin levels with its natural sugars. BUT it is an excellent thing to have on hand during hot weather!

Paleo Banana Ice Cream

Ingredients:

4-6 fresh or ripe bananas (the riper the sweeter and in my opinon - better!)

Coconut Milk (optional - just add enough to get the desired texture)

Toppings:

fresh berries

toasted coconut

honey

chopped nuts, etc.

Directions:

Peel the bananas. Cut into pieces that will fit into your food processor or blender.

Freeze the pieces for at least one hour. Place the frozen banana in yo9ur food processor and

pulse until ground up. Scrape down the sides. Keep processing until it becomes smooth and creamy. Here is where you can add the coconut milk to get a smoother texture, and to help speed up the process. YUM!

**LOOK FOR MORE COCONUT MILK RECIPES IN THE FUTURE! AS WE USE IT MORE AND MORE WE'RE BOUND TO MAKE SOME GREAT RECIPES!**