Brussels Sprout Slaw w/Pistachios, Cranberries, Bacon, and Mint

2lbs Brussels Sprouts, cleaned and trimmed of large stem pieces
6oz Dried Cranberries (I buy THESE, from Steve's)
1/2 cup Roasted and Salted Shelled Pistachios, roughly chopped (I use THESE)

1/2 cup Fresh Lemon Juice
Rendered Fat from 6 Slices of thinly sliced Bacon plus Extra Virgin Olive Oil to make 1/2 cup of Fat
1/2 cup chiffonade of Fresh Mint Leaves, lightly packed 
2 T. Bavarian Seasoning
2 tsp. Sea Salt, or more to taste

NOTE: I'm doing a Whole30 right now, but if you're not- 1 T. of Dijon Mustard would be a really nice addition to this vinaigrette. 

1. Using the grater attachment of a food processor, shred the brussels sprouts. Transfer to a large bowl.
2. In a small bowl, whisk together the lemon juice, mint, Bavarian Seasoning, and sea salt. Slowly whisk in the 1/2 cup oil. Add additional seasoning, if needed. 
3. Add half of the dressing to the brussels sprouts and toss well to combine, adding more dressing as needed. Top with chopped pistachios, dried cranberries, and bacon pieces and serve. 

Post Workout Yam "Muffins"

Ingredients:

Yams, roasted, peeled, and pureed

Egg Whites, whipped to soft peaks

Ground Cinnamon

Ground Nutmeg

Ground Ginger

Ground Allspice

Here's the deal...the mixture that is best for me, is not going to be the mix that is best for you. With that being said, I am providing a recipe to make a 1-Block (see Zone) serving:

Roasted Yams:

1. Preheat oven to 350F.
2. Transfer yams to a baking sheet and roast until they are totally soft and begin to ooze, about 2-hours. 
3. Remove from oven to cool.
4. Once cooled, peel and puree (I used a food processor, but you could use a potato ricer, heavy-duty blender, or go old-school and use a fork!). My mixture was really creamy, so do what you need to. 

Egg Whites:

1. Separate egg whites and save the yolks for future use*.
2. Transfer whites to a food processor or blender and blend until foamy.

The Recipe:

(Makes 1 large "Muffin" or a 1-Block Serving)

3 T. Yam Puree (I used a scale to weigh mine out to 37g, so this is an approximation)

2 Egg Whites

1/4 tsp. Ground Cinnamon

1/8 tsp. Ground Nutmeg

1/8 tsp. Ground Ginger

Pinch of Ground Cloves

1. Preheat oven to 350F. 
2. Add yam and spices to egg whites and blend until smooth. Add a few drops of water, if mixture is too thick to blend. 
3. Evenly distribute the mixture amongst your nonstick muffin tins (1 if using oversized tins, 2-3 if using standard tins) or silicon baking cups (if you want to ensure that they do not stick, I would recommend investing in them) and transfer to the preheated oven. 
4. Bake until puffed and cooked through, 15-20 minutes (the baking time will increase if you are making more than 1-2 muffins) depending on the size of your muffin tins or cups.
5. You can enjoy them now, or remove them from the baking cups and let cool- cooled texture will be similar to a custard, while fresh from the oven they will be more like a pancake in texture. 

*I just added a few each day to my frittatas, for some extra fat. You could also use them to make homemade mayonnaise or a hollandaise for roasted asparagus, or other veggies. 

And, there you have it...Post-Workout "Muffins"! I created these as a way to have something that I could carry with me in my car, that would be easy to eat, and would taste good. I LOVE them...Scott does not; he likes the flavor (they are nice and sweet from the roasting and the spice mixture makes them really flavorful), but not the texture. So, before you make a bazzillion of these, try them for yourself. The texture is souffle-like, right out of the oven, but changes to more of a custardy muffin after refrigeration. So...there you have it!

I am playing around with my post-workout food and got an idea as to what what might work best for me from Robb Wolf's site, and this post in particular. So, read up and play around with the mix that you feel is most suitable for you. 

Here are my stats, for reference:

Height: 69"

Weight: 133lbs 

Waist (measured at smallest point): 29"

Hips (measured at widest): 37"

Very Active. 

Roasted Spaghetti Squash

Ingredients

1 Large Spaghetti Squash, cut in half lengthwise and deseeded*

2T. Coconut Oil or Clarified Butter (I used THIS)

2tsp. Sea Salt

2tsp. Onion Powder (optional)

*Scoop the seeds out with a spoon, leaving the noodle-like flesh intact.

1. Preheat oven to 350F. 
2. Place the squash halves on a baking sheet, flesh-side up. Rub with fat (1T. per side) and sprinkle with sea salt and onion powder (if using). 
3. Transfer baking sheet to oven and bake, flesh-side up, for 1-hour. 
4. After 1-hour, flip the squash upside down so that it is skin-side up in the baking sheet. Bake an additional 90-minutes, until the edges of the squash flesh are brown and caramelized. 
5. Scoop the "noodles" from the skin and serve. 

I actually discovered this way of baking by accident, when I left my squash in the oven [after turning it off] overnight. The result was a more flavorful, less watery "noodle". 

Sausage, Butternut Squash, and Brussels Sprouts

It's been months since my last post...

This is one of those "recipes" that is not really a recipe, but that may be helpful for anyone who doesn't just naturally throw things together.

I love the combination of bacon, butternut squash, and brussels sprouts [I originally discovered this combination HERE], but had no bacon in my fridge or freezer. I do, however, have a bunch of ground pork so I decided to make some Pork Breakfast Sausage and liked the way that this turned out.

Here's what I did for tonight's meal:

1lb Pork Breakfast Sausage
3lbs Butternut Squash, peeled, seeded, and cubed
2lbs Brussels Sprouts, trimmed

The squash and the sprouts should be the same size, so keep that in mind when cutting/trimming.

1. Preheat oven to 350F.
2. Heat a large pan over medium-high heat.
3. Add the sausage to the heated pan and cook until browned; break up the sausage as it cooks.
4. On a rimmed baking sheet, toss the sprouts, squash, and browned sausage (add fat from the pan) with 1 T. fat and 1 tsp. smoked sea salt until coated. 
5. Transfer baking sheet to the oven and roast until veggies are cooked through and browned; about 1-hour, depending on size of veggies. 

Mini "Eggs in a Nest" (Leftover Edition)- REPOST

Serves 1-2

Ingredients:

1T. Coconut Oil (or other fat)

1 Cup Leftover Veggies (I used roasted carrots and celery root, that I had tossed with olive oil and Za'atar. I also added a few pinches of shredded, raw zucchini that I had in the fridge.)

1/2 Cup Leftover Meat (I used shredded pork; a pork shoulder that I slow-cooked with salsa verde)

3 Eggs

Cilantro or Other Fresh Herb, for garnish (optional)

This is what  used for mine,  but you can also use ramekins:

Oversized Muffin Tin*

1. Preheat oven to 350F. 
2. Use your fingers to smear the coconut oil into three oversized muffin tin cups. 
3. Distribute the meat and veggies amongst the three cups and form a little indentation for the egg.
4. Crack eggs and put one egg into each tin, as pictured. Fill remaining, empty, cups with water (about 1/4 full).
5. Transfer muffin tin to the preheated oven and bake 15-20 minutes, until cooked to your desired doneness. 
6. Use a spoon to scoop out your egg creations, transfer to your plate, and garnish with fresh herbs. 

 

 

This recipe came about because I have little bits (not quite enough to make a full meal) of random leftovers in my fridge that needed to be eaten. I love this "recipe" because all of the prep is done and it doesn't involve any whisking, cutting, or work, other than the filling of muffin tin cups. Easy! 

Let me know if you try this and what combinations you try! 

Ground Pork-Broccoli Rabe Mini Frittatas

1lb Ground Pork
1 cup Chopped Broccoli Rabe
1 T. Fat, plus extra for greasing tins
1 T. Penzeys Forward Seasoning (this is one of my new favorites)
Pinch of Sea Salt

12-14 Eggs (depends on the size of your eggs)
2 T. Chive Oil
1 T. Penzeys Tuscan Sunset (I use this regularly, as my "Italian Seasoning")
1 tsp. Granulated Garlic Powder (the BEST garlic powder I've tried...LOVE it!)
Pinch of Sea Salt

1. Preheat oven to 350F. 
2. Grease muffin tins; I use my fingers to smear the fat evenly throughout the cups.
3. Melt 1T. fat in a saute pan, over medium-high heat. Add the pork and brown; breaking up the meat throughout the process. Add chopped broccoli rabe and seasoning and toss to combine. Set aside to cool slightly. 
4. While meat is browning, break eggs into a blender (or bowl), add chive oil, salt, and seasoning. Blend until whipped and slightly frothy (about 15 seconds). 
5. Transfer meat-veggie mixture to the muffin cups, evenly distributing the mix. 
6. Pour egg mixture over the meat-veggie mixture until filled to the top*.
7. Transfer the muffin tin to the preheated oven and bake until puffed, about 20-30 minutes.

*I added slices of tomato (sprinkled with additional Tuscan Seasoning and sea salt) to the tops of my frittatas, prior to baking. 

Easy Waffles

With Spinach (above)

I wake up at 4:15am every morning, to coach at CrossFit Oregon City. Breakfast is usually pretty simple- leftovers from dinner, a leftover frittata, or scrambled eggs. I love eggs and eat them pretty much every morning, but Monday I wanted to switch things up a bit. Though I've done so plenty of times in the past, I've discovered that Paleo-ifying treats (i.e. waffles, breads, muffins...) can be just too dangerous for me so I tend not to do so. But, this creation takes all of the ingredients (plus a little baking powder and coconut flour, for a little added substance) that I would normally throw into a frittata, blends them, and cooks them into a tasty little travel-friendly meal. I'm hooked.

Ingredients
4 Eggs
1/4 cup Roasted Yam
1 T. Coconut Flour
1/2 tsp. Baking Powder (HERE is a recipe, if you'd like to make your own)
For a little sweetness (this is how I like mine):
1 T. Cinnamon
1/2 T. Vanilla Extract

1. Blend ingredients in the blender (I just use a cheap Hamilton Beach blender, so any blender should work) until smooth.
2. Pour batter into a preheated, greased waffle iron** and cook according to your waffle iron's directions. 

Optional: 2 Handfuls Baby Spinach*

*The spinach wasn't in my original concoction, but was added today to get a little bit of green in me. I didn't really taste it, but also didn't let my waffles cool at all...the flavor may be more prominent as the waffles cool.
**My waffle iron held all of the batter, but each iron will be different.

 I ate the waffles with my hands, but you could serve with maple syrup, sliced strawberries (or other fruit) if preparing the sweeter version. Serve folded around lunch meat and arugula for a savory meal. Either way, this recipe is super easy and tasty.

Chive Oil

1/2 C Extra Virgin Olive Oil (I recommend Kasandrinos Imports)

1/4 C Snipped Fresh Chives

1. In a blender, puree the oil and chives until smooth. 
2. Strain out the chive pulp, for a smooth consistency, and set strained oil aside (it will be a really pretty green hue). 

This oil can be made in larger batches and used as a base for many vinaigrettes...get creative! You can also drizzle the chive oil on grilled chicken or garnish your plate before serving, to up thepresentation a bit.

I don't have an exact time frame for freshness, but I've found that they will last at least a week, if not longer in the fridge. The oil will have a tendency to solidify a bit, so just bring it out to room temperature, whisk, and serve.

$100 US Wellness Meats Giveaway

• grassland beef, chicken, bison, lamb, rabbit
• grass-fed & raw dairy
• compassionate certified pork
• wild-caught seafood
• jerky (beef, turkey, and salmon), pemmican, and other snacks
• tallow
• marrow, bones  & broths

"USWM meats are free of all antibiotics, pesticides, and hormones, and packed with nutrients like Omega-3 Fatty Acids, Vitamins A and E, and CLA—a proven cancer fighter that also aids in lean muscle creation and weight loss." 

Their mission is simple "Do what's good for our animals, good for our planet and good for you." Every order is bundled in freezer packs, surrounded by a styrofoam cooler and delivered to your doorstep completely frozen. You can read more about who they are and about their farming practices here.

THE DETAILS

Sign up for the US Wellness Meats newsletter & "Like" Jen's Gone Paleo on Facebook– then post in our comments section below that you did so. Giveaway ends Wednesday, April 4th at 11:59 PST. The winner will be announced/emailed on Thursday, April 5th. I'll be picking one random winner.

Open to U.S. residents only.

To be eligible, you need to comment by Wednesday, April 4th at 11:59 PST

You can check out my recipes, using US Wellness Meats products, HERE. 

Coconut Milk Coffee Creamer

While I don't require our members (of CrossFit Oregon City) to eat 100% Paleo, I do encourage them to make changes toward a less processed way of eating. We talk about food regularly, host Paleo potlucks often, and sell a variety (Well Fed, Make It Paleo, Paleo Comfort Foods, and Everyday Paleo) of cookbooks to encourage our members to experiment with a way of eating that has been life-changing for us (and many others). So far, it seems that the biggest struggle (other than bread) people have had was a dependence on their chemical-laden coffee creamer...and, they've discovered that canned, full-fat coconut is just not the same.

I've found that if I heat my coconut milk, add it to a blender, top with black coffee, whip until frothy, and top with cinnamon, I can create a latte-like concoction that satisfies my morning craving. But, some days I just want something a little more exciting (i.e. sweet), so I came up with this recipe:

Coconut Milk Coffee Creamer (makes 6-8 servings)
1 Can Full-Fat Coconut Milk
3-4 Medjol Dates (pit removed)
1 Vanilla Bean*, scraped (you're using the seeds from inside the pod)

*Use 1T. Vanilla Extract (free of sugar, glycerin, or other junk), if you're using alcohol

Optional Add-Ins:
-Cinnamon
-Pumkin Pie Spice
-Orange Zest
-Unsweetened Cocoa Powder

1. Add the dates, vanilla bean seeds/scrapings plus 1T. hot water to a blender and puree until smooth(ish).
2. Add 1/4 of the can of coconut milk and blend until smooth (it's near impossible to create a completely smooth puree, so just be ok with the speckles of date).
3. Add the remaining 3/4 can of coconut milk and blend. 
4. Transfer mixture to a container and transfer to the fridge until ready to use.

Once refrigerated, the mixture will set to a whip cream-like consistency. Use as creamer or a topping for sliced berries.