Nutrition

Meet Melissa Urban.

 

If you've ever read the Crossfit St. Charles Nutrition blog you'll note that her Urban Gets Diesel blog is one of my favorites. (read her older posts and find out why she is one of my faves)
Now that we are halfway through the Paleo challenge we may find that radically changing our food presents a few social challenges. Read Melissa's post on the subject...

"How to win friends and influence Paleo

Welcome to the new people who are just jumping on board now. In fact, all of you newcomers inspired today’s post… better late than never, right?

Today, I’d like to talk about one of the first struggles you’ll most likely hit when you start practicing this new way of eating. No, I’m not talking about the cravings, or the energy fluctuations, or even the grocery bills. I’m talking about the negative reactions of your friends and family. “You’re eating all that fat? That can’t be good for you.” Or, “That’s like Atkins, right? That’s just a fad diet.” Or, “It so restrictive – you can’t eat anything!” I’m sure you’ve all heard these statements and then some since you began your 30 day period. And Oprah knows, it can be tough enough to stick out the 30 days on your own, never mind if you have to defend yourself against the negative reactions, doubts and criticisms of your spouses, friends and co-workers. So what’s a 30 day’er to do? Here are some of my best tips for dealing with the nay-sayers (in a way that won’t get you divorced, de-friended or fired)...continue " 

A Recipe from the Whole 30

From Melissa Urban at The Whole 30 Recipe Book

  

 

Mexi-Salad with fresh Guacamole

Taco salad:

• 2 lbs. organic, grass-fed ground beef (fresh, or frozen and thawed)
• 1 can (16 oz.) of organic diced tomatoes (read ingredients!), or dice your own
• 1 tsp paprika
• 1/2 tsp chili powder
• 1/2 tsp cinnamon
• 1/2 tsp cumin
• 1 head of fresh, crisp romaine lettuce, chopped
• 1 each yellow, green and red pepper, diced
• 1 jar of organic salsa (or make your own )

Guacamole:

• 4 fresh avocado, pitted and mashed
• 1-2 garlic cloves, pressed
• 2 limes, squeezed for juice (squeeze them like you’re deadlifting!)
• 1/4 tsp cumin
• 1/4 tsp chili powder
• 1/2 tsp sea salt
• fresh ground black pepper, to taste
• fresh cilantro (chopped), to taste

Instructions:

• Prepare the guacamole ahead of time, and chill while you make the salad.  Mash the avocado in a glass or ceramic bowl* to desired consistency.  Pour the lime juice over the avocado right away to prevent browning.  Use a wooden spoon* to mix in all other ingredients.

*The lime juice in this recipe is reactive with metal, so avoid metal mixing bowls and spoons.  Plus, we always prefer alternatives to plastic.

• Start to brown the ground beef.  Add tomatoes and spices and simmer until it’s no longer pink.  Drop a pile of chopped romaine on a plate, top with ground beef, sprinkle with diced pepper and cover with fresh salsa.  Spoon a hearty helping of guacamole on the side.

We’d also like this topped with black olives, onion or chives, or any other fresh vegetables you can think of.  You can also boost your leafy green consumption by using baby spinach as your salad base… but there’s something about the warm ground beef on top of the crispness of romaine that we really like. (A blend of both lettuce and spinach might be just the thing.)

We don’t count calories or blocks, so we’re not sure what this would work out to from a macronutrient perspective… but if you Zone, you can easily figure that out for yourself.  Add or subtract fat in the form of more or less guacamole, and if you need more carbs, consider adding pineapple or making a mango salsa instead of the traditional tomato-based version. Olé!

Gotta love the Zucchini!

ZUCCHINI CHIPS AND SALSA

Chip Ingredients:

§  1 or more large zucchini and/or yellow squash

§  1 dehydrator (or your kitchen oven)

§  salt (optional)

§  onion powder (optional)

Instructions:

Cut squashes into 1/2 inch slices. Season lightly with salt, onion powder or any other spices you like. Dehydrate in the dehydrator. If you’re using an oven, set oven to low, place squash directly on the racks and let them dry. It may happen over night, or may take a couple of days.

Serve with home-made “roasted” salsa.

Salsa Ingredients:

§  6 roma tomatoes

§  2 bell peppers

§  3 jalapenos (more or less for hotness)

§  1/2 onion

Chop veggies into medium to large chunks, coat with olive oil and roast in oven at 400 degrees until lightly roasted.

Add:

§  4 cloves garlic

§  1 tbsp olive oil

§  1 lime, juiced

§  cayenne pepper sauce to taste

Lightly pulse in food processor until chopped.

OR: Chop veggies into small pieces by hand, mince garlic, place in a bowl and mix in olive oil, lime juice and cayenne pepper sauce.

 

More Recipes!

From Deanna and NIcole

Check out this link!

Mango Salsa Recipe

Omelet Muffins

§  6 eggs

§  1/4 – 1/2 cup cooked meat, cut or crumbled into small pieces

§  1/2 cup diced vegetables

§  1/4 tsp salt

§  1/8 tsp ground pepper

§  1/8 cup mayo 

§  1/8 cup water

§  Optional Ingredient Idea: Make a Mexican Omelet Muffin by adding 1/4 cup shredded cheese, onions, and lightly drained salsa to the eggs.

Directions:

Preheat oven to 350 degrees. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.

In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.

Spoon or scoop into the muffin cups.

Bake for 18-20 minutes until a knife inserted into the center of an muffin/omelet comes out almost clean. The omelets will continue to cook for a minute or two after removed from the oven. Remove the omelets from the muffin cups and serve, or cool completely and store for another day.

One of my favorites

This is a reposting of a recipe that I've been talking about alot lately. We've been getting some great member recipes. Tomorrow I'll post a few from Nicole and Deanna. 

  Ok so, if you've read the Paleo "required reading" article you'll note that salt was not a part of the caveman's diet. 

I can give up bread but I cannot give up salt! I don't use a lot but when it comes to veggies, I find it necessary.

With that in mind, here is my absolute favorite veggie dish. Taken from Mark Bittmans "How to Cook Everything"

MY NOTES:
I found out that I really don't much like eggplant. I substituted with zucchini. 
You must take the time to sweat the eggplant/zucchini. Otherwise the dish becomes a bit soupy. It still tastes very good  but I like it a bit dryer. Slice the eggplant/zucchini as directed below. Salt generously on both sides. Let drain in colander for at least 30mins. or up to 2 hours. Rinse and pat dry with paper towels

Mark Bittman's Oven-Baked Ratatouille
 WHAT YOU NEED
 10 cloves garlic, peeled and sliced in half
 2 large onions, thinly sliced
 2 large eggplants, about 2 pounds total, sliced 1/2-inch thick and salted if time allows
 4 red or yellow bell peppers, stemmed, peeled if desired, seeded and sliced into 3 or 4 pieces each
 4 ripe red tomatoes, cored, skins and seeds removed and cut into thick slices
 1 teaspoon fresh thyme, rosemary or savoury leaves
 Salt and freshly ground black pepper to taste
 2 tablespoons minced fresh parsley, basil or chervil leaves for garnish
 1/2 cup extra-virgin olive oil
 WHAT YOU DO
  make a layer of onion, followed by one of eggplant, peppers, tomatoes, herbs, salt, pepper and  garlic cloves. Repeat.
 Drizzle the ratatouille with oil and place it in the oven. Bake for about an hour, pressing down on the vegetables occasionally, until they are all completely tender.
 Garnish and serve, hot or at room temperature.
 Serves 4.

Paleo Pizza

Matt's Paleo Pizza.

Preheat the oven to 375.

Crust

2 Cups Almond Meal/Flour

2 Eggs

1 tsp. Olive Oil

1 tsp. Salt

TLAR* minced garlic and fresh chopped basil

*A very scientific measuring method known as TLAR (pronounced TEE-Lar), "That Looks About Right".

Mix together and roll out into a pizza crust.  The dough is very sticky, and hard to roll out without making a mess.  I ended up using some wax paper, see photo.  Before putting the dough on a cookie/pizza sheet,  spread a little olive oil on the cookie sheet so it doesnt stick.  Bake for 15 mins. at 375.  While its cooking get your toppings ready.  I went with turkey pepperoni, onion and tomato.  For the sauce I used Messetta Marinara.  After searching the spaghetti sauce isle, this one was one of few that I could pronounce all the ingredients and didn't have any sugar in it.

Spread your toppings around.  I also sprinkled a little garlic powder, black pepper and oregano on top.  Back in the oven for another 15 minutes.

The pro's:  I found the Almond Flour at Schnucks, however it comes with a little sticker shock!  As far as taste goes, I'd give it a solid "mighty tasty".  My 4 year old Chloe ate it, our six year old passed.  I think if I would have put cheese on their half they would have inhaled it! 

The con's:  No cheese.  No Paleo beer to wash it down!

An Email from Dave

Kim,

Here are the pictures of my delicious foods over the last few days.  The chicken was two separate batches, first time I had it on the salad, followed all the directions from here.  The cauliflower recipe is from last night, thats all that was left when I remembered that I wanted to take a picture of it.

MMMMMMMMMMMMMMMMM 

S. D.