The first week is easy and filled with enthusiasm. Then reality hits you as you realize the old stand-bys of spaghetti or tostadas are no longer available to you. You have to make a whole new list of "go-to" recipes. And that is a daunting task. This is a journey I have just started. I am keeping my food journal here so that when you are in a rut or are starting to panic you can look here for ideas and perhaps even inspiration.

Sunday, January 29, 2012

Paleo Diet Flow Chart :D

Picture courtesy of: International Paleo Movement Group

Dark Chocolate Truffles

An extravagant, yet easy treat!
While there is sugar in chocolate the darker the chocolate, the less sugar - so let yourself splurge every once in a while with something like this. After all, if you're going to cheat - make it worth it!



The ingredients:  8 oz dark chocolate (72%-76% is good, any higher and they crumble!), 1/2 cup heavy cream, 1 teaspoon vanilla, cocoa powder or unsweetened coconut (or both)
Combine the chocolate, cream and vanilla in a mixing bowl. I used the bowl from my kitchen aid. Place that over a pot of boiling water and melt.
 Mix to combine. Once it has melted completely, remove from heat and allow to cool for 10 minutes. Then whisk for 10 minutes. (This is where the kitchen aid comes in handy)

Before                                                                               After

Transfer the chocolate mixture to a smaller bowl compacting as much as possible. Cover and refrigerate for 1 hour. Then, using a mini-muffin scoop make balls of approx 1 inch in size. Roll between your hands to make as smooth a ball as possible. Then roll in either cocoa powder or toasted coconut. (The coconut will need to be "pressed" into the truffle to make it stick). Eat or freeze for up to 3 months.  


To toast coconut: put raw coconut in the bottom of a clean pan and heat over medium heat for about 5 minutes, stirring and keeping an eye on it. It will be a nice golden color once it's done.


Week 4 Food Journal

*This week I really struggled with some gastric re-flux issues and spent a lot of "food-time" trying to find the right balance between losing weight, exercising and eating enough. Andy insists that I will lose weight just with food choice and not "counting calories," but it's so ingrained with weight loss it's hard to let go... My focus has been on finding new snack choices and eating more for breakfast.


*I also found and bought some hydroponic lettuce this week - there are a lot of "tacos" and wraps in the menu. It's a great lettuce for this because it has nice big leaves and a lot of tensile strength, so it takes a lot to rip it. And, there is a lot in a head of lettuce so it goes a long way.


Monday

  • 2 eggs
  • Protein shake
  • Broccoli, tuna and tomato salad
  • Cucumber spears with yogurt and dill sauce
  • Grilled chicken "tacos" with guacamole
    • FireWOD #2,15 minute AMRAP: 8kg; 6 press, 6 halo, 15 swings. 7 rounds completed. Plus 250 12kg swings
Tuesday
  • 2 eggs
  • Protein shake with 1/4c yogurt and coconut milk
  • Tuna and cucumber mixed with yogurt and dill, in a lettuce wrap
  • BLATs with Grilled Chicken
  • 1 tablespoon of peanut butter
    • FireWOD#1: 400 8kg swings, 140 12kg swings
Wednesday
  • 1/2 batch of coconut flour pancakes and 2 eggs
  • protein shake
  • Sardines and an avocado
  • Grilled pork loin and yellow squash
    • FireWOD #3; 12 min AMRAP, 8kg: 10 squats, 10 figure 8, 12 cleans. Total of 5 rounds. plus 500 8kg swings.
Thursday
  • 2 eggs, 1 slice of bacon, 1/4 cup of cheese
  • 3 hard boiled eggs (yolks mixed with small amount of mayo and mustard)
  • Paleo trail mix with coconut milk
    • Hooray! this is awesome and makes a great cereal!!!
  • Grilled pork loin marinaded in apple cider vinegar, dijon mustard, garlic, salt and pepper.
  • Shredded Brussels Sprouts with Bacon
  • Brussels sprouts chips
    • WOD: Rest day
Friday
  • 1 cup trail mix with coconut milk
  • Protein shake
  • Sardines with an avocado (salt, pepper and lime juice)
  • Slow cooker pot roast with vegetables
    • FireWOD #4, 15 minutes starting each round on the minute; 8kg: 3 bent over rows, 2 squats, 3 halo. Plus 250 12kg swings
Saturday
  • 2 eggs, 1 slice of bacon, 1 tablespoon of cheese
  • leftover pot roast
  • 1/2 cup trail mix
  • grilled chicken with black beans and tomato
  • 2 chocolate truffles
    • FireWOD #5: 400 8kg swings, 100 12kg swings
Sunday
  • 1 cup trail mix with coconut milk
  • Tortilla soup at Arriba's
  • Slow cooker pork "stew"
  • 4 oz dark chocolate
  • 2 glasses of red wine
    • WOD: 7 rounds of 7 each, alternating 8kg and 12kg; clean/press, figure 8, row, squats. 150 12kg swings

Shredded Brussels Sprouts with Bacon


Servings: 4                              Prep Time: 10min                                  Total Time: 40min
o    1 pound brussels sprouts
o    3 slices bacon
o    Kosher salt and pepper
o    Cider vinegar
Trim stem from Brussels sprouts; shred in a food processor fitted with a slicing blade. Set aside.
In a large non-stick skillet over medium heat cook bacon until crisp, 4 to 5 minutes, transfer to paper towels to drain. Discard all but 1 tablespoon rendered fat from skillet. Add brussels sprouts and 1 cup water; season with salt and pepper. Reduce heat to medium-low. Cover; cook, stirring occasionally, until sprouts are tender, 20 to 25 minutes (add more water if pan becomes too dry). To serve; crumble bacon over sprouts and drizzle with cider vinegar.

Nutrition Information:
Calories: 76   Fat: 2.7g   Protein: 5.3g   Carbohydrates: 10.2g  Fiber: 4.3g

BLATs with chicken

Who doesn't love a BLT? 
For this I used hydroponic lettuce instead of bread and made more of a wrap. 
I combined a few slices of grilled chicken, bacon and guacamole 
(but, you could just use avocado and tomato instead.)
Voila! Delicious.

Guacamole

This is the best guacamole recipe in the world and one of my best kept secrets (until now). It's packed with flavor and hits on so many different taste elements: smooth and creamy with a little crunch a little heat some savory and a little sweetness. This is the dish that is requested from me for parties more often than anything else - and has turned countless people from avocado haters (wha?!?) to avocado lovers! It takes a little prep time, but is oh so worth it.


Makes: 2 ½ cups           Prep Time: 20min          Total Time: 50 min
  
   4-6 ripe Hass avocados (depending on size)
     1 garlic clove, minced
      1 teaspoon coarse salt
     2 plum tomatoes, seeded and diced
     2 jalapeno chiles, minced (ribs and seeds removes for less heat, if desired)
     1 red onion, minced (soak in cold water 5 minutes, drain and pat dry)
     ½ cup chopped cilantro
   3 to 4 tablespoons lime juice

Mix garlic, salt, tomatoes, jalapeno and onion. Pit, peel and dice avocado. Gently mash into vegetable mixture. Add cilantro and lime juice and stir to combine. Cover with plastic wrap, pushing down directly to contact guacamole in order to prevent discoloration. Place in refrigerator to rest a minimum of 30 minutes to allow flavors to meld. Store up to 1 day. Serve with your favorite tortilla chips or crispy bacon.

Broccoli, tuna and tomato salad


Servings: 4 for side salad, 2 for main course   Prep Time: 10 min  Total Time: 10 min
Dressing:
o    1 tablespoon Dijon mustard
o    2 tablespoons red wine vinegar
o    2 tablespoons extra virgin olive oil
o    Salt and pepper to taste
o    ¼ cup scallions

For Salad
o   1 pint cherry or grape tomatoes, halved
o   cans tuna, drained 
o   1 pound broccoli florets, steamed and cooled

Whisk ingredients for dressing in the bottom of a large bowl. Combine broccoli, tuna and tomatoes and toss with dressing. Serve cold.

Monday, January 23, 2012

Week 3 Food Journal

Monday

  • 2 eggs
  • leftover pulled pork over lettuce (the last of it!)
  • Steak with lime marinade and zucchini
  • Walnuts
    • WOD: 750 swings (8kg), 6 sweep/press per arm (12kg)
Tuesday
Wednesday
  • Protein shake
  • 3 hard-boiled eggs, tossed salad
  • grilled steak and broccoli
    • WOD: Rest day
Thursday
Friday
  • Coconut Pancakes
  • protein shake with 1/4c yogurt
  • 1 can of sardines and 1 avocado
    • Before you judge me read this article. They were actually surprisingly tasty, but I like anchovies on my pizza too... or did back when I was allowed to eat pizza. If you are looking for a quick, easy lunch alternative give them a try before discounting them.
  • Grilled steak and green beans
    • WOD: 515 swings, 20 sweep/press per arm (8kg)
Saturday
  • Coconut pancakes
  • protein shake with 1/4 c yogurt
  • protein shake, no yogurt
  • dried apples
  • Herb-rubbed Salmon with Zucchini
  • 2 glasses of red wine and 3 dark chocolate truffles
    • WOD: 8kg; 4 rounds of 5/arm; clean/press, 8's, slams. 10 halo, 5 squats. 250 swings (12kg)
Sunday
  • Protein shake
  • Sardines and avocado
  • fish tacos with tilapia, corn tortillas and avocado
    • Rest day

Herb-rubbed Salmon with Zucchini


o   1 8 oz salmon steak or fillet, per person (recipe is for 1)
o   1 teaspoon olive oil
o   Coarse salt and pepper
o   ½ teaspoon dried oregano
o   2 tablespoons fresh mint, finely chopped
o   4 cherry tomatoes, halved
o   1 small (4 oz) zucchini, halved and sliced, ¼ inch thick
o   1 small garlic clove, minced
o   1 scallion, thinly sliced

Preheat oven to 425. Place salmon in a small baking dish or oven proof skillet; drizzle with ¼ teaspoon oil

Make the rub: In a small bowl mix mint, garlic, oregano, ¼ teaspoon salt and 1/8 teaspoon pepper

Sprinkle half the rub mixture evenly over both sides of the salmon. Bake salmon until opaque throughout, about 10 minutes, for medium rare. 

Meanwhile, in a medium nonstick skillet heat remaining oil over medium heat. Add zucchini, and cook tossing occasionally until tender, 6 to 8 minutes. Stir in scallion, tomatoes, and remaining rub mixture. Cook just to heat through, about 1 minute. Season with salt and pepper; serve with salmon.

Nutrition Information:
Calories: 407
Carbohydrates: 9.7g 
Protein: 47.6g
Fat:     T: 19.4g   
Fiber: 2.9g

Root Vegetable and Chorizo Casserole

The combination of egg and root vegetable gives this an almost potato-like texture once it has been baked. I have never been a fan of turnips, rutabagas or beets, but I actually like them in this dish. (Just don't tell non-turnip eaters what you are feeding them until after they tell you how good it is)

Serves 4    Prep time 15 min    Total Time: 1 hr 20 min

6 cups shredded root vegetable. Suggest turnips as main veg., rutabaga, beets, carrots, even zucchini, etc.
2 lbs chorizo or other sausage of your choice
1 onion, diced
3 eggs, beaten

In a large skillet cook chorizo until done. Put in a colander over aluminum foil to drain completely, set aside. Saute onion over medium heat until it begins to caramelize, about 8 minutes. Combine all ingredients in a large, buttered casserole dish and bake, uncovered in a 350 degree oven for 40 minutes. Cover and continue to bake an additional 20 minutes. Let cool 5 minutes before serving.

*This is a make-ahead meal that can sit in your fridge for up to 24 hours, until you are ready for it
*Freezes well. If baking from frozen add at least another 40 minutes covered, at the beginning. I like to split this in 2 to make 2 meals, bake one and freeze the other.
*The chorizo or sausage should add enough flavor to the dish without additional seasoning, but add if you want.

Friday, January 20, 2012

Bacon Wrapped, Tahini Stuffed Chicken


First I gather the ingredients: lemon-thyme marinated chicken, tahini, bacon (2-3 slices per chicken breast)
You will want to butterfly your chicken either before or after you marinate it. This is where you will "stuff" your chicken with 1-2 tablespoons of tahini. Then fold it back closed.





Now it's time for the bacon:


Carefully wrap the bacon around the chicken, being sure the open seam is completely sealed and that most of the chicken is covered. Place on a lined, rimmed baking sheet and bake at 375 for 45 minutes, turning at least once to get the underside of bacon crispy. (Next time I think I will cook them on a rack over the pan to let the drippings fall to help the bacon crisp up better.) Cook until the internal temperature reaches 170.

The tahini adds a nice "tang" to the meal, by helping to cut the richness of the bacon.
*I served mine with roasted brussels sprouts

Bacon Bites: I made these for my kids at the same time (tahini is a little much for them!) I used chicken tenders - enough for 2-3 for each child, skewered them and wrapped them in 1/2 a piece of bacon. Threw them in the oven with the breasts and they were done in about 30 minutes. What kids doesn't want to eat something that comes on a stick?!? 

Steak with Lime Marinade

My all time favorite steak marinade. 
It gets a slightly caramelized, tangy flavor - and its super easy with only 5 ingredients!

o    1/3 cup lime juice
o    2 tablespoons soy sauce
o    2 scallions, thinly sliced
o    2 tablespoons, minced fresh ginger (1 teaspoon ground)
o    ½ teaspoon red-pepper flakes
o    1 ½ pounds steak: skirt, top sirloin, top round
*  Combine in a large resealable bag, add steak and refrigerate about 1 hour (more for tougher cut such as London broil), turning occasionally.

Roasted Brussels Sprouts

Trim and quarter the desired amount of Brussels Sprouts. In a glass dish toss with a few tablespoons of oil, lemon juice, salt and pepper. Roast in a 375 degree oven for 45 minutes or 425 for 30 minutes - tossing once.

Lemon-Thyme Chicken Marinade

This is my "go-to" chicken recipe. 
(And, surprisingly, after eating it for 5 years no one is tired of it yet.)
If you have kids eating this too you can omit the crushed red pepper, and if you are out of thyme; oregano or an Italian herbs blend works great too.

o    2 tablespoons olive oil, plus more for grates
o    2 garlic cloves or ½ tablespoon garlic powder
o    ¼  cup lemon juice
o    1 teaspoon dried thyme
o    ¼ teaspoon crushed red-pepper flakes (optional)
o    Coarse salt and ground pepper
o    4 boneless, skinless chicken breasts, trimmed of excess fat
Heat grill to high; lightly oil grates. Mince garlic cloves, and place in a shallow dish or resealable plastic bag. Add lemon juice, oil, thyme and red-pepper; season with salt and pepper. Add chicken, and toss to coat. Let stand at room temperature at least 5 minutes and up to 1 hour.
*Grill chicken over low heat until opaque throughout, 6-8 minutes per side. Let rest about 5 minutes before serving.

Thursday, January 19, 2012

Mmmm, BACON

We bulk ordered bacon and chicken breasts - 
20 packs of about 10 strips of bacon each and 
20 meals worth of chicken. Bring on the bacon recipes!

Sunday, January 15, 2012

Week 2 Food Journal

Monday
Tuesday
  • 2 fried eggs
  • Protein shake with 1/4 cup yogurt
  • Roast beef "rolls" with lettuce and horseradish-mustard (deli meat rolled around lettuce)
  • Tex-Mex beef enchiladas with calabacitas (see recipe below)
    • WOD: 500 swings
Wednesday
  • Coconut pancakes (my new favorite breakfast - yummy!) recipe below
  • Leftover broccoli rabe tossed with 1/2 can cannellini beans
    • Beans are not actually advised, but I was trying to make what I have work and use up what's in the pantry :-/
  • Grilled 6oz steak with green beans and cider vinagrette (recipe for beans below)
    • WOD: 500 swings
Thursday
  • Coconut pancakes
  • Roast beef rolls
  • Leftover pot roast mixed with carrots and kale, topped with a mashed potato and baked for 45 minutes. (Meh: not all that tasty - so I won't make this again)
    • WOD: Rest Day
Friday
  • Coconut pancakes
  • Grilled steak salad
  • 1/2 lb ground beef mixed with 2 sauteed zuchinni, taco seasoning, lime juice and 1/2 avocado
    • Pantry Raid: this time not because I had nothing to cook, I just didn't want to cook and this took virtually no preparation. I know it sounds weird, but it was actually a lot like a taco salad
  • WOD: 500 swings
Saturday
Sunday
  • Coconut Pancakes
  • Leftover pulled pork (over a bed of lettuce)
  • 6 oz grilled steak with a side of broccoli
    • WOD: Rest Day

Tex-Mex Beef Enchilada Casserole

Obviously enchiladas contain at least corn tortillas: a sometime food in my opinion. The real problem here is what to thicken the sauce with since I am trying to avoid wheat flour. I tried coconut flour, but it's a little gritty. I'll keep this updated when I try something else. For now I've left the recipe as-is with the flour, feel free to substitute and experiment on your own.

Servings: 4        Prep Time: 1 hour         Total Time: 1 hour 20 min.
o   1 small onion, finely chopped
o   2 garlic cloves, minced
o   1 pound ground beef
o   Coarse salt and pepper
o   4 6-inch corn tortillas cut into small pieces (optional, but I've found you need a thickener of sorts or this becomes more of a soup)
o   3/4 cup shredded cheddar cheese
o   Chipotle chile enchilada sauce (recipe follows)
o   ¼ cup fresh, chopped cilantro (optional)
Preheat oven to 450
Make filling: In a skillet, cook ground beef until no longer pink, transfer to a colander set in a larger bowl lined with aluminum foil, drain completely. Cook onion and garlic until soft, about 8 minutes. Add beef back into skillet and season with salt and pepper.
Mix in enchilada sauce (below) and tortillas.
Spread evenly in a casserole dish and top with cheese.
Bake uncovered until hot and bubbly, 20-25 minutes. Let cool 10 minutes before serving. Serve garnished with cilantro.

Chipotle chile enchilada sauce; (recommend 1 cup per 3 enchilada serving)
makes approx 4 cups sauce
o   1 ½  tablespoons olive oil
o   ¼ cup all-purpose flour, coconut flour, etc... ???
o   1 can (14.5 ounce) reduced-sodium chicken broth
o   1 ½ tablespoons chili powder
o   1 small canned chipotle chile pepper in adobo sauce, minced.
o   1 tablespoon adobo sauce (from canned chipotle)

In a medium saucepan, heat olive oil over medium heat. Add flour and cook, whisking, for 1 minute – to cook out “flour” taste. Add broth, chili powder, chipotle, adobo sauce, and ¾ cup water; bring to a boil, whisking constantly. Reduce heat to a simmer until lightly thickened, about 10 minutes.

To bake from frozen:
Cover with foil,* make sure foil does not touch cheese or sauce. Bake, at 450, for 30 minutes. Uncover; bake additional 15 minutes, until browned and bubbly. Let cool 10 minutes before serving.

Calibacitas

Calibacitas is a wonderful dish that I first had at a great Mexican restaurant while living in Tucson.
Slice zucchini into 1/2 inch rounds. Spread on a rimmed baking sheet and brush both sides with coconut oil. Season with garlic powder, salt and pepper and top with shredded cheddar cheese. Then bake at 450 for about 30 minutes, or until brown and bubbly. If you are making this with the beef enchiladas they will be done at the same time.

Coconut Flour Pancakes

For me eating eggs every morning gets a bit monotonous. But, being such a power source of protein and thus energy I try to have them every day. I found this recipe for "pancakes" which are more like eggs held together by coconut flour - not a grain! There are two ways to make them: experiment and see which way you like the best.

  • Option 1: 3 eggs, 2 tablespoons coconut flour, cinnamon and vanilla to taste (or omit flavoring for a savory pancake)
  • Option 2: Swap out 1 egg for 2 tablespoons of greek yogurt. This makes for a much less dense pancake, but you only get 2 eggs out of it.


I use a stick blender to mix it thoroughly. The coconut flour tends to be lumpy and unlike traditional pancake batter you want this to be very smooth. Then pour 1/2 the batter into a pan lightly greased with coconut oil and cook like you would a normal pancake. Top with butter or melted coconut cream concentrate. Makes 2.

*I have even been able to get my highly picky eater spawn to eat these by using option 2 and sprinkling in chocolate chips. Little do they know: Mwahaha!!!

Green Beans with Cider Vinaigrette

This is my favorite recipe for fresh green beans. It's fast and easy and the vinaigrette also tastes great over both chicken and steak (in my opinion anyways).
Servings: 8              Prep Time: 10 min                 Total Time: 15 min
o    Coarse salt and ground pepper
o    2 pounds green beans, stem ends removed
o    2 garlic cloves, peeled
o    1/3 cup olive oil
o    3 tablespoons cider vinegar
o    2 tablespoons Dijon mustard
        
Place beans, garlic, and cup water in a 2- to 2 1/2-quart shallow microwave-safe dish with a lid; season with salt. Cover, and microwave on high until beans are crisp-tender, 6 to 7 minutes. Stir, and pour off any excess liquid. 
Make vinaigrette: Once the beans and garlic have finished cooking remove the garlic. Using the flat side of the blade of a chef's knife, mash garlic into a paste. Place in a small bowl; whisk in oil, vinegar, and mustard. Season with salt and pepper. (To store, refrigerate green beans and vinaigrette separately, up to 1 day.) 
Toss green beans with vinaigrette, and serve

Nutrition Information:
Calories: 120           Fat: 9.1g                  Protein: 2.1g            Carbohydrates: 9.2g                 Fiber: 3.9g

Saturday, January 7, 2012

A word about breakfast...

Tip for the week:
My husband believes that breakfast is the most important meal of the day. I'm sure he's right, but the thought of eggs before I've had time to enjoy my coffee and then taken an hour to really wake up makes me ill. As you will see in my journal I do have eggs almost every morning. They are a great source of energy and do keep me going. I'm also a morning exerciser so: I fully wake up, eat my eggs, do my WOD within 30 minutes and then usually try to have a snack like a protein shake or nuts within another hour.
You need to figure out what works best for you but remember that skipping breakfast altogether just sets you back for the rest of the day.
Besides: eggs are cheap!

*Andy's recommendation for breakfast requires 50 grams of protein within an hour of getting up. 4 oz of meat and 4 eggs usually meets this requirement.

Week 1 Food Journal

Monday

  • Protein shake with 1/4 cup greek yogurt
  • Salad with 4 oz grilled steak (dinner leftovers), tomatoes, 2 T blue cheese, lemon juice and EVOO
  • 1 cup peanut mix
  • Salad with 4 fried eggs, tomatoes and lemon and EVOO (Yes, started the blog with a pantry search!)
    • WOD: 300 swings and a 1-6 ladder of presses
Tuesday
  • 2 fried eggs
  • protein shake
  • 1 grilled chicken breast tossed with 1 cup of tomatoes, lemon juice and EVOO
  • 1/4 cup dried figs and 1/4 cup walnuts
  • 8 oz tilapia and roasted cauliflower
  • 1 glass of red wine
    • WOD: 250 swings, 2,4,6,8,10 presses; each arm
Wednesday
  • 2 fried eggs
  • broccoli soup (recipe follows)
  • 1/4 cup each of dried figs and hazelnuts
  • Grilled Orange Chicken (recipe follows), steamed broccoli with mustard sauce
    • WOD: 400 swings
Thursday
  • 3 fried eggs with 1/2 cup tomatoes
  • broccoli soup
  • 1/2 cup dried apples
  • Fish tacos with napa cabbage and broiled carrots (recipe follows)
    • WOD: Rest Day
Friday
  • 2 fried eggs
  • Protein shake made with coconut milk
  • Salad with 4 oz top round steak, blue cheese and peppers.
  • Asian style pork chops with pickled radishes and sauteed beet greens
    • WOD: 500 swings
Saturday
  • 2 fried eggs
  • 1 cup assorted nuts
  • Salad with 1 5 oz can of tuna, peppers, 1/2 avocado, lemon juice and EVOO
  • Chorizo casserole with turnips and beets (I am working on this recipe and will post when it is ready)
  • 1 glass of red wine
    • WOD: 500 swings
Sunday
  • Protein shake with 1/2 cup greek yogurt, coconut milk
  • Smoothie made with greek yogurt, almond butter, cocnut milk and honey
  • 4 fried empenada appetizers, chicken enchilada casserole, salad with greens, tomato and avocado
  • 1/2 slice of carrot cake - no frosting
  • 2 glasses of red wine
    • Rest day
*Today I attended a birthday party for my mom, dad, niece and sister-in-law. I was in a situation where either good or bad food decisions were to be made. I tried to be "moderate" in my choices. I'm sure I could have been wiser...

Sauteed Greens

I have used this recipe for many types of greens, particularly swiss chard and beet greens. I'm sure it would work for most of them though. It's easy and delicious.

1 bunch greens of your choice
2-3 cloves of garlic
coconut oil
acid of choice: lemon juice, vinegar: red wine, white wine, cider'

Remove stems from greens, dice stems and set aside. Mince garlic and cut leaves into strips.
In a large saute pan heat coconut oil over medium-high heat. Add stem pieces and cook until beginning to soften, about 5 minutes. Add garlic and cook for additional minute, until begins to give off aroma. Add in greens and toss. Cook until greens lose most of their water, tossing occasionally, about 5 minutes. Add lemon juice or vinegar and toss to combine. Serve warm.

Fish Tacos


o    4-6 tilapia fillets (depending on their size – enough for 2 people)
o    Lime juice
o    Olive oil
o    1 head of Napa Cabbage
o    4 large carrots
o    8 corn tortillas
o    Powdered garlic, cayenne pepper, cilantro, radishes, scallions - all optional

Clean, but don’t peel all carrots and cut into evenly sized strips. If you are going to grill them they will need to be larger pieces so they don’t fall through the grill. Toss in olive oil and season with salt and the optional powdered garlic and cayenne pepper. Bake: Heat oven to 425 and bake for about 25 minutes, tossing at least once. Grill: Over medium heat until just starting to blister. Remove as soon as they start to brown as they can go from “brown” to charcoal “black” very quickly.
I like to toss my carrots in a plastic bag and then re-use the bag to marinade my fish. Use residual oil in bag and add about ¼ cup of lime juice, enough so that it covers all your fish. Set aside and let sit for about 30 minutes.
Now for the napa cabbage: shred and put in a large bowl. Toss with 3 T lime juice, olive oil and about 1 t of kosher salt and let sit for at least 30 minutes. Toss occasionally – you want it to wilt by about 1/3. Then you can also add scallions, radishes, cilantro, etc.
Once the carrots come out of the oven it’s time to cook the fish: Place in a rimmed baking sheet and season with salt and pepper. Cook time will vary depending on the size of your fish but at 425 you can bake for 20-25 minutes or grill over medium low heat for about the same.
Meanwhile warm your tortillas either on a stovetop or on the grill until they are just starting to “rise” and get brown spots.
Top each tortilla with cabbage, carrots and fish as well as a salsa of your choice for heat. Enjoy!
*Can also be eaten as a salad by eliminating the tortilla.

Asian Style Pork Chops



Servings: 4                    Prep Time: 10 min         Total Time: 35 min
o    1/3 cup soy sauce
o    1/4 cup olive oil
o    3 garlic cloves, minced
o    1 t dried ginger or 1 T freshly grated ginger
o    Coarse salt
o    4 pork chops or pork chop loins
o    Pickled Radishes (see below)

Make the marinade: In a liquid measuring cup, whisk together soy sauce,oil, garlic, ginger and 1/4 teaspoon salt. Reserve 1/4 cup marinade for drizzling. Put pork chops and marinade in a shallow dish or plastic bagand turn or toss to coat. Set aside at room temperature, turning occasionally for at least 15 minutes.
Grill or broil:
Heat broiler, with rack 4 inches from heat. Line a rimmed baking sheet with aluminum foil; set aside. Lift pork chops from dish, leaving some marinade clinging to meat; discard the rest. Arrange on prepared baking sheet. Broil, without turning, until well browned and cooked through, about 15 minutes.
Or you can grill them: which is what I usually do, since I hate to use the oven.
To glaze, brush with pan juices, and drizzle with reserved marinade. Spoon pickled radishes, without their juice, over each pork chop.

Pickled Radishes:
o    2/3 cup red-wine vinegar
o    1/2 cup sugar (optional)
o    Coarse salt
o    15 medium-size red radishes (about 6 ounces), ends trimmed, thinly sliced
In a medium bowl (or quart sized mason jar with lid), stir together vinegar, sugar, and 2 teaspoons coarse salt. Add radishes, and stir to combine. Let stand 30 minutes before serving. Pickled radishes are best used within a few hours but can be kept refrigerated for up to 1 day.

Nutrition Information:
Calories: 533
Fat: 23.1g   
Protein: 38.7g
Carbohydrates: 42.1g
Fiber: 0.7g

Broccoli Soup


This is a great recipe to make a big batch of and then freeze into individual portions.
Also a great way to use leftover broccoli stems.

Servings: 6                    Prep Time: 15 min         Total Time: 30 min.
o   1 tablespoon olive oil
o   1 medium onion, diced
o   Coarse salt and pepper
o   2 cans (14.5 ounces each) reduced sodium chicken broth
o   1 large head of broccoli (about 3 pounds), trimmed, stalks peeled, stalks and florets roughly chopped
o   1 medium baking potato, peeled and finely chopped
o   ½ cup heavy cream
o   ¼ cup fresh lemon juice (2 lemons)
In a large saucepan, heat oil over medium-high. Add onion; season with salt and pepper. Cook until soft, about 5 minutes. Add broth, broccoli, potato and 2 cups of water; season generously with salt. Bring to a boil. Reduce heat, and simmer until broccoli and potato are just tender, about 4 minutes.
Working in batches, puree soup in a blender (fill no more than halfway) and return to pot. Stir in cream and lemon juice; season with salt and pepper.

To freeze: Cool soup to room temperature. Pour about 1 ½ cups into individual containers, leaving 1 inch of space at top. Freeze up to 3 months. Thaw in microwave or overnight in refrigerator; warm over low heat. When frozen in individual servings makes a great make-ahead meal for one.



Nutrition Information:
Calories: 177
Fat: 10.4g   
Protein: 7.6g
Carbohydrates: 17.3g
Fiber: 4.5g