Paleo Jambalaya

This recipe was inspired by a recipe found on Mark's Daily Apple.

Ingredients:

• 1 Package Andouille Sausage (I found mine at Trader Joes)
• 1 Yellow Onion
• 1 Large bell pepper chopped
• 2 Cloves Garlic, crushed
• 1 14.5oz Can Diced Tomatos
• 1.5 cups Chicken Stock
• 1/2 tsp dried Thyme
• 1 Tbsp Parsley (fresh if you have it)
• 1 Tsp Chili Powder
• Salt and Pepper to taste
• Cayenne Pepper (optional, to taste)
• 1 Pound peeled raw Shrimp
• Cauliflower Rice

Instructions:

1. In a large pot, brown sausage, onion, bell pepper, and garlic.  
2. Add tomatos, chicken stock and spices.  Cook for 20-30 minutes.
3. Add shrimp and cook just until shrimp is pink.  Remove from heat (cooked too long shrimp becomes rubbery).
4. Serve Jambalaya over cauliflower rice.

This recipe is quite good as leftovers!  

Nutritional Information:

Paleo Jambalaya (this does not include the cauliflower rice)

EmY - Mexican Chicken and "Rice"

This recipe is from EmY.  She found it on Elana's Pantry.

Ingredients

• 4 tablespoons olive oil
• 1 medium onion, diced
• 1 cup celery, finely diced
• 1 head cauliflower, trimmed
• 1 (4 ounce) can green chilies, diced
• 1 pound boneless, skinless chicken breast, grilled and diced into 1-inch pieces
• 1 teaspoon salt
• ground cumin, oregano and chili powder to taste
• 1 avocado
• grated cheese, if desired
• salsa, if desired

Instructions:

1. In a large skillet, heat olive oil over medium heat
2. Saute onion over medium heat for 10 minutes, until soft
3. Add celery to skillet and saute for 5 minutes
4. Place cauliflower in a food processor with the "S" blade and process until the texture of rice
5. Add cauliflower to skillet, cover and cook 5-10 minutes, until soft
6. Mix chilies and chicken into skillet
7. Stir in salt, cumin, oregano and chili powder
8. Serve, topping with avocado, cheese and salsa if desired

Nutritional Information

Mexican Chicken and "Rice"

Jenn M - Banana Split

Jenn M sent me this recipe that looks great!  Her words are below:
This comes from elanaspantry.com.  I put the pudding over a 1/2 a banana and topped with walnuts and coconut.
Vegan Chocolate Pudding

• 1 (14) ounce can coconut milk (not lite)
• 1 pinch celtic sea salt
• 2 tablespoons arrowroot powder
• 5 tablespoons agave nectar
• 1 tablespoon vanilla extract
• 1 cup dark chocolate 73%

MODIFICATIONS to recipe 
- I used lite coconut milk and it turned out super rich, no need for the full fat stuff
- I used 1.5tbs of agave, I think she way over sweetens her stuff

1. In a saucepan, heat coconut milk and salt over medium heat
2. Sift the arrowroot powder into the pot, then whisk vigorously by hand or with a hand blender for 2 minutes
3. Whisk in agave and vanilla
4. Remove from heat and let stand for 5 minutes; add chocolate, stirring vigorously until melted
5. Chill for half an hour, until cool
6. Serve

Paleo Rice - Cauliflower Rice

Cauliflower rice can be used whenever you would want to use normal rice.  Cauliflower has a distinct flavor; however, it is easily overpowered by other strong flavors.

I don't know where I originally found the recipe for cauliflower rice - it is now all over the internet.  Below are the instructions to make this basic dish (there are many variations out there).

Ingredients:

• 1 head cauliflower

Instructions:

1. Wash and chop cauliflower into managable pieces.  Use a cheese grater or food processor to grate cauliflower into rice sized pieces.
2. Microwave cauliflower in microwave safe dish with lid for 2-3 minutes until cauliflower is cooked and hot.  
3. Serve with favorite dish.  I recommend only cooking the amount you plan to use during that particular meal.  Re-heating the cauliflower several times often results in very soggy cauliflower.

 Nutritional Information:
Cauliflower

Paleo Egg McMuffins

This is my new favorite breakfast.  It takes me about 5 minutes to make in the morning.

Ingredients:

• Paleo Biscuit
• 1-slice uncured bacon
• 1-egg

Instructions:

1. Place paper towel on plate.  Fold bacon in half, cover with another paper towel and cook for about 1-minute - until bacon reaches desired crispness.
2. Spray round microwave safe dish with non-stick spray or grease with oil.  Crack egg into dish and puncture yolk.  Cook for 45 seconds to 1-minute - until egg is cooked.
3. Cut biscuit in half and assemble sandwich.

Enjoy!

This recipe will also work with breakfast sausage patty.

Nutritional Information:

Paleo Breakfast McMuffin

Paleo Biscuits

I actually couldn't believe how well this recipe turned out.  These little biscuits are the answer to several paleo roadblocks I've had.  These make a ridiculously good breakfast sandwich! (I'll post that recipe soon!)

This recipe is inspired by: Healthy Indulgences

Ingredients:
- 1/4 C Coconut Flour
- 1/2 C Blanched Almond Flour
- 1 TSP Baking Powder
- 1.5 TBSP grass fed butter softened (coconut oil works as well if you're okay with butter)
- 6 Egg Whites

Instructions:

1. Preheat the oven to 400 F.
2. Sift coconut flour, almond flour and baking powder together.
3. Using a pastry blender or a fork, blend the butter and flours together.  The mixture will be quite dry.
4. Put the flour/butter mixture in the freezer or the the fridge.  This allows the butter to get solid and will help the biscuits be flaky.
5. While the biscuits are chilling, use hand beaters or the blender to make the egg whites frothy.  This recipe is a great place to utilize the freeze dried egg whites.  
6. Quickly mix the egg whites into the flour mixture until just blended.
7. Spoon the batter into a greased muffin pan.  I use the "Texas-size" muffin tin to make 4 larger biscuits.  Using a regular muffin tin will result in 6 smaller biscuits.
8. Bake 15 minutes (until biscuits start to look brown on the top and don't "give" when you tap the tops).

Enjoy!  I like these with 100% fruit preserves, almond butter, butter, as "Egg McMuffins", etc.

Nutritional Information:

Paleo Biscuits

Butter!

When Robb Wolf said he recommended grass fed butter as good part of a Paleo diet I almost fell out of my chair.  He and Andy discuss grass fed butter as part of the podcast "The Paleolithic Solution" Episode 4.  I think they mention it again in episode 5.  So the question is: where do you find grass fed butter?  Well, the answer is easy: head to your local Trader Joes, and in the butter section you will find KerryGold Butter.  It is an imported produce from Ireland.  KerryGold has confirmed that their butter is grassfed, and boy is it fantastic.  It has a great yellow color, and a great buttery taste.  Yes...it is a bit more expensive than normal butter, but I find that I use it sparingly, so one package lasts me quite awhile.

For more information about why grass fed butter is good for you any why you may want to include it in your otherwise dairy-free diet, check out the Nourishing Gourmet.  

Jenn M's Chicken Curry Salad

The following recipe is from the lovely Jenn M:

I typically cook up a bunch of chicken and make a big batch, but here is the break down for 4 block serving.

Ingredients - 4 block fat and protein, 2 block carb (add more apple or raisins to make 4 block)

• 4 oz chicken breast
• salt and pepper
• curry powder
• 1 Tbs Trader Joes mayonnaise 
• 2.75 oz apple finely chopped(1 block carb w/fiber subtracted out) 
• 1/4 cup celery finely chopped
• 0.4 oz raisins (1 block carb w/ fiber subtracted out) 

Other options for ingredients
walnuts (add less mayo to account for nut fat)
cranberries sweetened with apple juice (co-op)
green onions
eat over a bed of spinach/salad

Instructions:

1. Sprinkle chicken with salt, pepper and curry powder.  Bake in oven at 350 until done.
2. Put chicken breast in a bowl and with 2 forks, shred the chicken
3. Add in remainder of ingredients, mix and enjoy

Nutritional Information per DailyBurn:

Chicken Curry Salad

Favorite Things: Cocoa Roast Almonds

 

Most nights after dinner I crave something sweet.  Sometimes a piece of fruit is exactly what I need.  Sometimes the only thing that can fill that hole is chocolate.  These little Cocoa Roast Almonds by Emerald Nuts are AMAZING.

I classify these as almost Paleo.  Cocoa is not paleo - but has been proven to have health benefits (antioxidants etc).  Also, these nuts contain sucralose  - which is not Paleo.  In moderation, these are a better bad choice.

You can buy them at most grocery stores.  You can also get them online.

First Contributor: EmY & Ketchup

 

Once in awhile EmY and I geek out on Crossfit and nutrition.  By once-in-awhile I mean several times a day.  

EmY found this "almost Paleo" Ketchup and says "it's the best Ketchup I've ever had".  I'm going to take her word for it (I think all ketchup is gross).

What: Ketchup 
When: People seem to put it on everything
Where: EmY found this treasure at the Co-op but it can also be found here and here.
Why:  Normal Ketchup is not Paleo.  It has sugar and preservatives, etc.  Plus EmY thinks this tastes better!

Salade Lyonnaise - Breakfast Salad

This photo really doesn't do this meal justice.  I was raving about this meal for a few days afterward.  I never thought I'd have salad for breakfast - alas, now I'm an addict!

Normally Salade Lyonnaise has croutons and poached eggs.  I omitted the croutons (for obvious reasons) and just cooked my eggs over-easy.  You can cook the eggs your favorite way and this salad will still be perfect.

This recipe was inspired from this site.

Ingredients:

• 2 Slices Uncured Bacon
• 3 Eggs
• Organic Spring Mix Lettuce
• 1/2 TBSP Olive Oil
• 1/2 TBSP Basalmic Vinegar
• 1/2 TSP Dijon Mustard

Instructions:

1. Cook Bacon in skillet.  When crispy, remove from skillet to paper towels to drain.
2. While bacon cooks, mix olive oil, vinegar and mustard together.  I like to use a tiny plastic container and shake - but a bowl and whisk will work as well.
3. Pour off most of the bacon fat.  Cook eggs in a small amount of bacon grease to desired doneness (I think I made that word up...).  Scrambled, fried, over-easy, sunny-side up, etc will work.
4. Fill plate with Spring Mix Lettuce.  Crumble bacon over lettuce.  Place cooked eggs on top of lettuce. 
5. Pour dressing over salad and enjoy!

Nutritional Information:

Salade Lyonnaise

Roasted Brussel Sprouts

So I found out today that I love Brussel Sprouts!  I never actually tried them before, but roasted they are fantastic!

This recipe is from The Barefoot Contessa.

Ingredients:

• 1 Pound Brussel Sprouts
• 2 TBSP Olive Oil
• Sea Salt to Taste

Instructions:

1. Preheat oven to 375 F.
2. Cut off brown bottoms of Brussel Sprouts.
3. Place on pan and drizzle with olive oil.
4. Sprinkle with salt.
5. Bake for 30-40 minutes, shaking pan a few times to turn sprouts.  Sprouts should be tender and have browned outsides.

Nutrition Info:

Roasted Brussel Sprouts

Kale Chips

When I heard the ladies at Jogo discussing Kale Chips I knew I had to try them out.  They are fantastic!  They really hit the “I really want some chips!” craving.  Plus they are super simple!  I used a combo of purple kale and regular kale.  The purple Kale is fairly bitter – so I’d recommend using normal green Kale if available.

Ingredients:

• Kale
• Olive Oil
• Sea Salt
• Optional: Pepper, other spices

Instructions:

1. Preheat oven to 375 F.
2. Wash Kale.  Dry with paper towel or in salad spinner.
3. Tear off bite size chunks of Kale leaf leaving the hard stem part.
4. Place Kale on pan and drizzle with Olive Oil.  Use fingers to spread olive oil all over leaves on both sides.
5. Sprinkle salt and, if desired, pepper and other spices.
6. Bake for 10-15 minutes, or until Kale sounds crispy when pan is shaken.

Nutritional Info:

Kale Chips

Contact

Recipe Idea?  Question?  Complaint?

I will post your recipe if you include the full recipe and a photo (that you took)!  I'll even add you to the contributor list!

Email me: CavegirlCourt@gmail.com

Link Love

Mark's Daily Apple

Robb Wolf

Elanas Pantry

Daily Burn

Honeyville Grain

Nuts! Online

Jogo Crossfit Bellingham

Crossfit

Crossfit Endurance

Powdered Egg Whites

Powdered Egg Whites are one of my favorite products to use for my Cooking.  If you are following along with Robb Wolf or with Mark you will notice that they recommend using Omega-3 enriched eggs because of their prefferable Omega-3 vs Omega-6 ratio.  And, if you've been to the store lately, you'll notice that a dozen of the Omega-3 enriched eggs runs between $3-4.50 a dozen.  That's 25-40 cents per egg!  That's expensive!


The benefits of using egg white protein are (but not limited to):
- One can from Honeyville Farms Egg Whites has about 225 egg whites for $24 - that's about 10 cents per egg white.  Cheap!
- Egg whites have no fat - therefore no Omega-6 imbalance to worry about.
- Egg whites are all protein and are easily used by the body.
- Egg whites never go bad!  You can store them in your cupboard.
- Dried egg whites are pasteurized - you can mix them in smoothies, ice creams, etc without needing to worry about getting sick from them.
- Dried egg whites are easily incorporated into paleo baking - using about 3 egg whites for every 2 whole eggs.
- Dried egg whites can be used in whereever normal egg whites would be used - even in meringues!
- No yolks to worry about!


I use regular eggs in all quiches, or when cooking up scrambled eggs.  I often also replace half the eggs in recipes with whites for the cost and fat savings.


You can by them off the following links:

Honeyville Grains - Powdered Egg Whites

Amazon

Cavegirl Court's Coconut Flour Paleo Pancakes

When it comes to eating Paleo, I think breakfasts are the hardest.  I grew up eating sugary cereal, pancakes, waffles, muffins, cinnamon rolls, etc.  The carboholic in me cries when I eat too many eggs & bacon breakfasts.  These Pancakes are the answer!

Original recipe found at ComfyBelly.

Coconut Paleo Pancakes

Ingredients:

·   3 Eggs OR 3 Egg Whites & 1 Egg OR 4 Egg Whites

·   1 tsp Olive Oil

·   1 tsp Honey

·   1 tsp Vanilla

·   1/2 tsp Baking Soda

·   2 Tbsp Coconut Flour

·   Optional: Blueberries, Maple Syrup, Fruit Topping

·   Additional oil, grass-fed butter, coconut oil, or non-stick spray for cooking

Instructions:

1. Blend eggs in blender for 2-3 minutes until eggs are frothy.  If using egg whites, blend egg whites first until very foamy, then add yolks, and blend a little longer to incorporate.

2. Add olive oil, honey and vanilla (if you add them in that order the honey slides right out of the measuring spoon).  Blend for 1 minute.

3. Add baking soda and coconut flour and blend for additional minute.

4. Heat up skillet or pancake pan on medium heat (high will scorch pancakes too quickly and not allow pancakes to rise).  Add oil, butter, coconut flour or non-stick spray to pan.  When skillet is warm, pour batter into small circles on pan (3-4" in diameter seems to work best).  If you are using blueberries add them here.  Also, if you add a few blueberries to the blender with the dry ingredients you can make blue pancakes which are fun for kids (or adults that are young at heart).

5. Flip pancakes when bubbles appear.  This happens quickly and the pancakes get dark quickly, so pay attention!  Allow other side of pancake to cook for 1-2 minutes, then remove from heat.

6. Serve with maple syrup, berries, almond butter, etc.

Nutritional information (without toppings) can be found here:

3 Regular Eggs

3 Whites - 1 Whole Egg

All Whites