INGREDIENTS
4-6 slices good quality bacon, chopped
1 large russet potato, peeled and chopped
2 Fuji apples, peeled cored, and chopped
1 medium onion, chopped
1 medium fennel bulb, trimmed cored, and chopped (reserve fronds)
2 garlic cloves, minced
3 cups good quality chicken stock
½ cup full-fat coconut milk
1 tbsp ghee or coconut oil
Cayenne pepper, as garnish (optional)
Thin apple slices, as garnish (optional)
PREPARATION
Heat a skillet over medium heat and cook bacon until crispy, about 8-10 minutes.
Remove bacon with a slotted spoon, allow to cool, and crumble. Set aside.
Carefully pour the bacon grease into a large saucepan with 1 tbsp of ghee or coconut oil and heat over medium heat.
Once melted add onion, potato, chopped fennel bulb, and garlic. Cook for 5 minutes, or until onion becomes soft.
Next add chopped apples, chicken stock, and season to taste with salt and pepper.
Bring mixture to a boil and reduce heat to a simmer.
Cover and simmer for 10 minutes, or until the potatoes and apples are tender.
Once the soup is done simmering transfer to a blender; add in coconut milk and blend until smooth, or you can use an immersion blender.
Be careful when blending hot liquids as the steam can force the lid of the blender off.
Pour soup into 4 individual soup bowls top with crumbled bacon, garnish with fennel fronds, apple slices and sprinkle of cayenne pepper (if using).
Saturday, May 30, 2015
Thursday, May 28, 2015
Sweet potato rosti
INGREDIENTS
8 oz smoked salmon
3 to 4 sweet potatoes, peeled and grated
2 egg whites
2 tbsp tapioca starch
1 green onion, finely sliced
Coconut oil
Sea salt and freshly ground black pepper
Flavored mayonnaise:
¾ cup homemade Paleo mayonnaise
¼ cup fresh dill, minced
2 tbsp green onions, minced
1 tsp lemon juice
Sea salt and freshly ground black pepper
PREPARATION
Combine the grated sweet potato, egg white, tapioca starch in a bowl, and season to taste with salt and pepper.
Heat some coconut oil in a skillet placed over a medium-high heat.
Drop a spoonful of the sweet potato mixture into the skillet and flatten with a spatula to form a small pancake. Cook for about 5 minutes on each side.
Repeat step 3 with the remaining sweet potato mixture.
In a bowl, combine all the ingredients for the mayonnaise, mix well, and season to taste.
Top each rosti with flavored mayonnaise, smoked salmon, and green onions.
8 oz smoked salmon
3 to 4 sweet potatoes, peeled and grated
2 egg whites
2 tbsp tapioca starch
1 green onion, finely sliced
Coconut oil
Sea salt and freshly ground black pepper
Flavored mayonnaise:
¾ cup homemade Paleo mayonnaise
¼ cup fresh dill, minced
2 tbsp green onions, minced
1 tsp lemon juice
Sea salt and freshly ground black pepper
PREPARATION
Combine the grated sweet potato, egg white, tapioca starch in a bowl, and season to taste with salt and pepper.
Heat some coconut oil in a skillet placed over a medium-high heat.
Drop a spoonful of the sweet potato mixture into the skillet and flatten with a spatula to form a small pancake. Cook for about 5 minutes on each side.
Repeat step 3 with the remaining sweet potato mixture.
In a bowl, combine all the ingredients for the mayonnaise, mix well, and season to taste.
Top each rosti with flavored mayonnaise, smoked salmon, and green onions.
Wednesday, May 27, 2015
Cottage pie
INGREDIENTS
2 lbs ground beef
2 large carrots, finely chopped
3 celery stalks
1 large onion
4 tsp tomato paste
4 tbsp coconut aminos
2 cups good quality beef stock
4 tbsp tapioca or arrowroot starch
Several fresh sprigs of thyme
2 bay leaves
3 tbsp cooking fat
Sea salt and freshly ground black pepper
Potatoes:
1 ½ lbs russet potatoes, peeled and chopped
¼ cup full-fat coconut milk
¼ cup ghee or coconut oil
1 egg yolk
Sea salt and freshly ground black pepper
PREPARATION
Preheat oven to 400 F.
Heat 3 tablespoons of cooking fat in a large sauté pan over medium-high heat.
Once hot cook the onion, carrot, celery, and garlic just until softened, about 3-4 minutes.
Add the ground meat, season well with salt and pepper and cook until browned, about 5 minutes, using a wooden spoon to break up the meat.
Next, sprinkle the tapioca or arrowroot starch amongst the meat, mix, and cook for another minute.
Add in the beef stock, coconut amnios, tomato paste, thyme, and bay leaves.
Bring to a boil, reduce the heat to low and simmer for 15-20 minutes, until the sauce reduces and turns into a gravy, stirring occasionally.
Check in 10 minutes and if needed turn the heat up a bit to help reduce the liquid.
When the sauce thickens and coats the ground meat, remove and discard the thyme sprigs and bay leaves.
Meanwhile, prepare the mashed potatoes.
Place the potatoes in a large pot and fully cover with cold water, salt the water if desired and place over high heat.
Bring to a boil and cook until tender, about 10 minutes.
Drain the potatoes in a colander and return them to the pot.
Add the coconut milk and ghee or coconut oil and mash using a potato masher.
Season liberally with salt and pepper and continue to mash until smooth.
Stir in egg yolk until well mixed.
Set aside.
Place the ground meat mixture in to a large glass or casserole dish (11 inch x 7 inch, or use 2 smaller ones).
Starting around the edges then moving to the center, top the meat with the mashed potatoes. Use a spatula to smooth out the top.
Place on a baking sheet and put in oven.
Cook for 25 minutes, or until the potatoes start to golden.
Remove from the oven and let sit 10 minutes before serving.
2 lbs ground beef
2 large carrots, finely chopped
3 celery stalks
1 large onion
4 tsp tomato paste
4 tbsp coconut aminos
2 cups good quality beef stock
4 tbsp tapioca or arrowroot starch
Several fresh sprigs of thyme
2 bay leaves
3 tbsp cooking fat
Sea salt and freshly ground black pepper
Potatoes:
1 ½ lbs russet potatoes, peeled and chopped
¼ cup full-fat coconut milk
¼ cup ghee or coconut oil
1 egg yolk
Sea salt and freshly ground black pepper
PREPARATION
Preheat oven to 400 F.
Heat 3 tablespoons of cooking fat in a large sauté pan over medium-high heat.
Once hot cook the onion, carrot, celery, and garlic just until softened, about 3-4 minutes.
Add the ground meat, season well with salt and pepper and cook until browned, about 5 minutes, using a wooden spoon to break up the meat.
Next, sprinkle the tapioca or arrowroot starch amongst the meat, mix, and cook for another minute.
Add in the beef stock, coconut amnios, tomato paste, thyme, and bay leaves.
Bring to a boil, reduce the heat to low and simmer for 15-20 minutes, until the sauce reduces and turns into a gravy, stirring occasionally.
Check in 10 minutes and if needed turn the heat up a bit to help reduce the liquid.
When the sauce thickens and coats the ground meat, remove and discard the thyme sprigs and bay leaves.
Meanwhile, prepare the mashed potatoes.
Place the potatoes in a large pot and fully cover with cold water, salt the water if desired and place over high heat.
Bring to a boil and cook until tender, about 10 minutes.
Drain the potatoes in a colander and return them to the pot.
Add the coconut milk and ghee or coconut oil and mash using a potato masher.
Season liberally with salt and pepper and continue to mash until smooth.
Stir in egg yolk until well mixed.
Set aside.
Place the ground meat mixture in to a large glass or casserole dish (11 inch x 7 inch, or use 2 smaller ones).
Starting around the edges then moving to the center, top the meat with the mashed potatoes. Use a spatula to smooth out the top.
Place on a baking sheet and put in oven.
Cook for 25 minutes, or until the potatoes start to golden.
Remove from the oven and let sit 10 minutes before serving.
Saturday, May 23, 2015
Spanish omelet
INGREDIENTS
5 eggs
2 russet potatoes, peeled and diced
1 large white onion
2 tbsp full-fat coconut milk
¼ cup + 3 tbsp cooking fat, divided
Sea salt
Paleo Chive Sour Cream (optional):
¼ cup coconut cream
⅛ cup + more to taste homemade Paleo mayonnaise (you can also just use more coconut cream)
¾ tsp + more to taste apple cider vinegar
2 tbsp fresh chives, chopped
Sea salt to taste
PREPARATION
If Using Sour Cream:
Combine all ingredients, starting with ⅛ cup mayo and ¾ tsp of apple cider vinegar.
Mix well, taste, and adjust with more mayonnaise, vinegar, or salt to desired liking.
Refrigerate for 15-30 minutes before using.
Heat the ¼ cup of cooking fat over medium-high heat in a large skillet.
Add potatoes and onions, cover and cook until golden, about 6 minutes, stirring occasionally so the potatoes become golden on all sides.
While the potatoes are cooking mix together the eggs, coconut milk, and salt until well incorporated in a large bowl. Set aside.
When the potatoes are done, remove from heat, drain any excess fat and combine them with the eggs. Season more with salt and mix.
In a 10-inch skillet heat the reaming 3 tablespoons of cooking fat over medium heat.
Pour in the potato and egg mixture and cook for 4-5 minutes, until the bottom starts to brown.
Lift the omelet with a spatula to move the uncooked parts of the egg underneath.
Now, flip the omelet by placing a plate over top of the skillet and turning the skillet on to the plate.
Slide the omelet, uncooked side down right back into the skillet.
Cook another 3-4 minutes until the underside begins to brown.
Remove from heat, transfer to serving plate and cut into wedges.
Top with sour cream and extra chives, if desired.
5 eggs
2 russet potatoes, peeled and diced
1 large white onion
2 tbsp full-fat coconut milk
¼ cup + 3 tbsp cooking fat, divided
Sea salt
Paleo Chive Sour Cream (optional):
¼ cup coconut cream
⅛ cup + more to taste homemade Paleo mayonnaise (you can also just use more coconut cream)
¾ tsp + more to taste apple cider vinegar
2 tbsp fresh chives, chopped
Sea salt to taste
PREPARATION
If Using Sour Cream:
Combine all ingredients, starting with ⅛ cup mayo and ¾ tsp of apple cider vinegar.
Mix well, taste, and adjust with more mayonnaise, vinegar, or salt to desired liking.
Refrigerate for 15-30 minutes before using.
Heat the ¼ cup of cooking fat over medium-high heat in a large skillet.
Add potatoes and onions, cover and cook until golden, about 6 minutes, stirring occasionally so the potatoes become golden on all sides.
While the potatoes are cooking mix together the eggs, coconut milk, and salt until well incorporated in a large bowl. Set aside.
When the potatoes are done, remove from heat, drain any excess fat and combine them with the eggs. Season more with salt and mix.
In a 10-inch skillet heat the reaming 3 tablespoons of cooking fat over medium heat.
Pour in the potato and egg mixture and cook for 4-5 minutes, until the bottom starts to brown.
Lift the omelet with a spatula to move the uncooked parts of the egg underneath.
Now, flip the omelet by placing a plate over top of the skillet and turning the skillet on to the plate.
Slide the omelet, uncooked side down right back into the skillet.
Cook another 3-4 minutes until the underside begins to brown.
Remove from heat, transfer to serving plate and cut into wedges.
Top with sour cream and extra chives, if desired.
Wednesday, May 20, 2015
Breakfast mini muffins
INGREDIENTS
1 cup fully cooked good quality ham (all natural, nitrite & nitrate, gluten, sugar & casein free), cut into cubes
1 cup broccoli, chopped into small pieces
1 red onion, minced
6 eggs
4 egg whites
3 tbsp chives, minced
2 tbsp full-fat coconut milk
Sea salt and freshly ground black pepper to taste
Paleo cooking fat
PREPARATION
Preheat your oven to 375 F.
Oil each cup on the muffin tray with some melted Paleo cooking fat.
Divide the ham, broccoli, and onion equally among the muffin cups.
In a bowl, whisk together the egg whites, eggs, chives, coconut milk, and salt and pepper to taste.
Pour the egg mixture into each muffin cup. Fill the cups almost to the top but not completely.
Place the muffin tray in the oven and cook 20 to 22 minutes or until golden.
Carefully remove the mini frittatas from the muffin tray and serve.
1 cup fully cooked good quality ham (all natural, nitrite & nitrate, gluten, sugar & casein free), cut into cubes
1 cup broccoli, chopped into small pieces
1 red onion, minced
6 eggs
4 egg whites
3 tbsp chives, minced
2 tbsp full-fat coconut milk
Sea salt and freshly ground black pepper to taste
Paleo cooking fat
PREPARATION
Preheat your oven to 375 F.
Oil each cup on the muffin tray with some melted Paleo cooking fat.
Divide the ham, broccoli, and onion equally among the muffin cups.
In a bowl, whisk together the egg whites, eggs, chives, coconut milk, and salt and pepper to taste.
Pour the egg mixture into each muffin cup. Fill the cups almost to the top but not completely.
Place the muffin tray in the oven and cook 20 to 22 minutes or until golden.
Carefully remove the mini frittatas from the muffin tray and serve.
Tuesday, May 19, 2015
Lunch option
INGREDIENTS
8 eggs
12 slices of good quality bacon (gluten, nitrate & nitrite, and sugar free)
1 pint cherry tomatoes
Assorted vegetables for dipping
Sea salt and freshly ground black pepper
Simple Guacamole:
2 avocados, peeled and pitted
½ jalapeño, seeded and minced (optional)
½ white onion, chopped
2 tbsp fresh cilantro, chopped
1 garlic clove, minced
Juice of 1 lime
Sea salt
PREPARATION
Place eggs in a small pot and fill with cold water just until the eggs are fully covered, lightly salt the water and heat on high heat until the water begins to boil.
Set a timer for 8 minutes and let the eggs boil, do not cook the eggs in the boiling water any longer than 10 minutes.
Once the timer goes off quickly rinse the eggs under cold water or place them in an ice bath.
While the eggs are on the stove, place the bacon slices in a large frying pan and heat over medium heat.
Cook the bacon slices flipping occasionally until desired crispiness.
Remove from the pan and let the bacon rest on a paper towel covered plate.
To make the guacamole, mash the avocados with the garlic and lime juice in a medium bowl.
Stir in the jalapeño (if using), onion, and cilantro.
Season to taste with salt.
Arrange the eggs, bacon, vegetables, and guacamole in a lunch box or individual containers.
Slice the eggs in half and season with salt and pepper before eating.
8 eggs
12 slices of good quality bacon (gluten, nitrate & nitrite, and sugar free)
1 pint cherry tomatoes
Assorted vegetables for dipping
Sea salt and freshly ground black pepper
Simple Guacamole:
2 avocados, peeled and pitted
½ jalapeño, seeded and minced (optional)
½ white onion, chopped
2 tbsp fresh cilantro, chopped
1 garlic clove, minced
Juice of 1 lime
Sea salt
PREPARATION
Place eggs in a small pot and fill with cold water just until the eggs are fully covered, lightly salt the water and heat on high heat until the water begins to boil.
Set a timer for 8 minutes and let the eggs boil, do not cook the eggs in the boiling water any longer than 10 minutes.
Once the timer goes off quickly rinse the eggs under cold water or place them in an ice bath.
While the eggs are on the stove, place the bacon slices in a large frying pan and heat over medium heat.
Cook the bacon slices flipping occasionally until desired crispiness.
Remove from the pan and let the bacon rest on a paper towel covered plate.
To make the guacamole, mash the avocados with the garlic and lime juice in a medium bowl.
Stir in the jalapeño (if using), onion, and cilantro.
Season to taste with salt.
Arrange the eggs, bacon, vegetables, and guacamole in a lunch box or individual containers.
Slice the eggs in half and season with salt and pepper before eating.
Friday, May 15, 2015
Ratatouille
INGREDIENTS
1 medium eggplant, cut into ½ inch pieces
2 (14.5 oz) cans diced tomatoes (tomato should be the only ingredient)
2 small zucchini, cut into ½ inch dice
2 small yellow squash, cut into ½ inch dice
1 red onion, chopped
½ cup pine nuts, toasted (optional, but recommended)
6 garlic cloves, minced
15 fresh basil leaves, roughly chopped
2 tsp dried oregano
½ cup good quality chicken stock
2 tbsp cooking fat
Sea salt and freshly ground black pepper
PREPARATION
Place eggplant in a colander, sprinkle with sea salt and let sit in the kitchen sink to remove some excess moisture while you are preparing the other vegetables.
Heat a large sauté pan over medium heat, once hot add cooking fat and swirl it around the pan.
Add the onion, garlic and pine nuts and cook for 5 minutes, until the onion softens.
While the onion is cooking pat the eggplant dry with some paper towels, then add to the skillet once the onion has cooked for 5 minutes.
Stir occasionally and cook for another 5 minutes, or until the eggplant becomes tender.
Next add in the tomatoes, zucchini, yellow squash, basil, and oregano. Lower the heat slightly and simmer for 15 minutes.
Remove from heat, reserve ½ of the portion for leftovers and transfer other half into a serving bowl.
While the ratatouille is simmering prepare the steaks:
Heat 2-3 tbsp of cooking fat in a large sauté pan over medium-high heat. Season the steaks with salt and pepper on each side, cook for 2-3 minutes.
Turn the steaks once and cook for another 2-3 minutes for medium rare.
Transfer to plate and let rest 5 minutes before serving.
1 medium eggplant, cut into ½ inch pieces
2 (14.5 oz) cans diced tomatoes (tomato should be the only ingredient)
2 small zucchini, cut into ½ inch dice
2 small yellow squash, cut into ½ inch dice
1 red onion, chopped
½ cup pine nuts, toasted (optional, but recommended)
6 garlic cloves, minced
15 fresh basil leaves, roughly chopped
2 tsp dried oregano
½ cup good quality chicken stock
2 tbsp cooking fat
Sea salt and freshly ground black pepper
PREPARATION
Place eggplant in a colander, sprinkle with sea salt and let sit in the kitchen sink to remove some excess moisture while you are preparing the other vegetables.
Heat a large sauté pan over medium heat, once hot add cooking fat and swirl it around the pan.
Add the onion, garlic and pine nuts and cook for 5 minutes, until the onion softens.
While the onion is cooking pat the eggplant dry with some paper towels, then add to the skillet once the onion has cooked for 5 minutes.
Stir occasionally and cook for another 5 minutes, or until the eggplant becomes tender.
Next add in the tomatoes, zucchini, yellow squash, basil, and oregano. Lower the heat slightly and simmer for 15 minutes.
Remove from heat, reserve ½ of the portion for leftovers and transfer other half into a serving bowl.
While the ratatouille is simmering prepare the steaks:
Heat 2-3 tbsp of cooking fat in a large sauté pan over medium-high heat. Season the steaks with salt and pepper on each side, cook for 2-3 minutes.
Turn the steaks once and cook for another 2-3 minutes for medium rare.
Transfer to plate and let rest 5 minutes before serving.
Tuesday, May 12, 2015
Sweet potato hummus
INGREDIENTS
4 cups cooked and mashed sweet potatoes
¼ cup tahini (see below)
¼ cup lime juice
2 garlic cloves, minced
2 tsp ground cumin
¼ tsp cayenne pepper (optional)
Sea salt and freshly ground black pepper
Tahini:
1 cup sesame seeds
2 tbsp olive oil
Assorted vegetables for dipping, sliced (i.e. cucumbers, radish, carrots, bell pepper)
PREPARATION
To cook the sweet potatoes, peel them and cut the flesh into large chunks. Bring a pot of salted water to a boil and add in the sweet potato chunks.
Let it simmer for about 7 to 10 minutes, until the flesh is very tender when pricked with a fork.
Drain, place the cooked sweet potato in a bowl and mash with a fork or potato masher. Place in the refrigerator to cool.
Preheat your oven to 350°F.
Spread the sesame seeds on a shallow baking tray and roast, shaking frequently, until fragrant (about 8 minutes).
To prepare the tahini, combine the roasted sesame seeds with the olive oil in a food processor and process until the mixture turns into a smooth paste (about 5 minutes).
In a large bowl, combine the mashed sweet potatoes, tahini, lime juice, garlic, cumin, and cayenne (if using).
Mix everything well and season to taste.
Serve in a bowl alongside vegetables for dipping.
4 cups cooked and mashed sweet potatoes
¼ cup tahini (see below)
¼ cup lime juice
2 garlic cloves, minced
2 tsp ground cumin
¼ tsp cayenne pepper (optional)
Sea salt and freshly ground black pepper
Tahini:
1 cup sesame seeds
2 tbsp olive oil
Assorted vegetables for dipping, sliced (i.e. cucumbers, radish, carrots, bell pepper)
PREPARATION
To cook the sweet potatoes, peel them and cut the flesh into large chunks. Bring a pot of salted water to a boil and add in the sweet potato chunks.
Let it simmer for about 7 to 10 minutes, until the flesh is very tender when pricked with a fork.
Drain, place the cooked sweet potato in a bowl and mash with a fork or potato masher. Place in the refrigerator to cool.
Preheat your oven to 350°F.
Spread the sesame seeds on a shallow baking tray and roast, shaking frequently, until fragrant (about 8 minutes).
To prepare the tahini, combine the roasted sesame seeds with the olive oil in a food processor and process until the mixture turns into a smooth paste (about 5 minutes).
In a large bowl, combine the mashed sweet potatoes, tahini, lime juice, garlic, cumin, and cayenne (if using).
Mix everything well and season to taste.
Serve in a bowl alongside vegetables for dipping.
Beef and bok choy
INGREDIENTS
2 lbs beef sirloin, thinly sliced into strips
12 heads baby bok choy, cut in half lengthwise
1 onion, thinly sliced
2 tbsp fish sauce
1 small piece fresh ginger, minced
2 cloves garlic, minced
5 dried red chiles, halved (optional)
3 tsp coconut oil
Sea salt and freshly ground black pepper
PREPARATION
Season the beef to taste with sea salt and freshly ground black pepper.
Warm the coconut oil in a large skillet placed over a high heat.
Add the ginger, garlic, and chiles (if using).
Stir-fry until fragrant, about 1 minute.
Add the beef and cook for 2 to 3 minutes.
Transfer the beef to a bowl.
Add the onion to the hot skillet and cook for 2 minutes.
Add the bok choy and cook until soft (3 to 4 minutes).
Return the beef to the skillet, add the fish sauce to the pan, stir to combine, and serve warm.
2 lbs beef sirloin, thinly sliced into strips
12 heads baby bok choy, cut in half lengthwise
1 onion, thinly sliced
2 tbsp fish sauce
1 small piece fresh ginger, minced
2 cloves garlic, minced
5 dried red chiles, halved (optional)
3 tsp coconut oil
Sea salt and freshly ground black pepper
PREPARATION
Season the beef to taste with sea salt and freshly ground black pepper.
Warm the coconut oil in a large skillet placed over a high heat.
Add the ginger, garlic, and chiles (if using).
Stir-fry until fragrant, about 1 minute.
Add the beef and cook for 2 to 3 minutes.
Transfer the beef to a bowl.
Add the onion to the hot skillet and cook for 2 minutes.
Add the bok choy and cook until soft (3 to 4 minutes).
Return the beef to the skillet, add the fish sauce to the pan, stir to combine, and serve warm.
Saturday, May 9, 2015
Citrus and avocado salad
INGREDIENTS
6 navel oranges, peeled and sliced
6 cara cara oranges, peeled and sliced
4 blood oranges, peeled and sliced
1 fennel bulb, very thinly sliced
2 avocados, sliced
2 green onions, very thinly sliced
⅔ cup extra-virgin olive oil
4 tbsp apple cider vinegar
Fresh dill
Sea salt and freshly ground black pepper
PREPARATION
On a serving plate, arrange all the oranges in a layer and top with the avocado and fennel.
In a small bowl, combine the olive oil, vinegar, and salt and pepper to taste.
Pour the dressing over the salad and garnish with scallions and fresh dill.
6 navel oranges, peeled and sliced
6 cara cara oranges, peeled and sliced
4 blood oranges, peeled and sliced
1 fennel bulb, very thinly sliced
2 avocados, sliced
2 green onions, very thinly sliced
⅔ cup extra-virgin olive oil
4 tbsp apple cider vinegar
Fresh dill
Sea salt and freshly ground black pepper
PREPARATION
On a serving plate, arrange all the oranges in a layer and top with the avocado and fennel.
In a small bowl, combine the olive oil, vinegar, and salt and pepper to taste.
Pour the dressing over the salad and garnish with scallions and fresh dill.
Friday, May 8, 2015
Sweet potato pancake recipe
One large grated sweet potato two whole eggs, 2 tbsp coconut oil, 1/2 tsp nutmeg, 1 tsp cinnamon. Add another egg if the potato is really large (you want it sticky)- and keep it thin or else the potato will have a hard time cooking! Brown in a pan with butter or more coconut oil.
Wednesday, May 6, 2015
Beet salad
INGREDIENTS
4 beets, roasted, peeled and cut into thin slices or wedges
4 cups arugula
2 oranges, peeled and cut into segments
1 avocado, diced (optional)
2 tbsp fresh cilantro, chopped
⅓ cup pecans, roughly chopped (optional)
Dressing:
¼ cup extra-virgin olive oil
1 tbsp fresh orange juice (from about 1 segment)
1 tbsp red wine vinegar
1 tsp balsamic vinegar
Sea salt and freshly ground black pepper to taste
PREPARATION
In a small bowl whisk together ingredients for the dressing, taste and add more fresh orange juice if desired.
Toss arugula with 3 tablespoon of the dressing and place in individual salad bowls or onto plates. Mix the remainder of the dressing with the beets.
Arrange the beets, orange segments, and avocado (if using) on top of the arugula.
Sprinkle with cilantro and pecans (if using) and serve.
4 beets, roasted, peeled and cut into thin slices or wedges
4 cups arugula
2 oranges, peeled and cut into segments
1 avocado, diced (optional)
2 tbsp fresh cilantro, chopped
⅓ cup pecans, roughly chopped (optional)
Dressing:
¼ cup extra-virgin olive oil
1 tbsp fresh orange juice (from about 1 segment)
1 tbsp red wine vinegar
1 tsp balsamic vinegar
Sea salt and freshly ground black pepper to taste
PREPARATION
In a small bowl whisk together ingredients for the dressing, taste and add more fresh orange juice if desired.
Toss arugula with 3 tablespoon of the dressing and place in individual salad bowls or onto plates. Mix the remainder of the dressing with the beets.
Arrange the beets, orange segments, and avocado (if using) on top of the arugula.
Sprinkle with cilantro and pecans (if using) and serve.
Monday, May 4, 2015
Jim Schoemel Run
Started my 5th WLC on Saturday and ran in the Jim Schoemel run for ALS. Using this run time for my start workout value
Category: 5K
Place: 131st out of 285
Bib: 3844
First Name: Jane
Last Name: McHowat
City: St Louis
ST: MO
Time: 33:31
Pace: 10:48/mile
Gender: F
Age: 56
Gender Rank: 66th out of 186
Age Group: 50-59
Age Group Rank: 8th out of 34
Friday, May 1, 2015
Stuffed pork tenderloin
INGREDIENTS
Pork:
2 (1 ½ lbs) pork tenderloins (about 2-3 lbs total), trimmed
4 slices good quality bacon (gluten, nitrate & nitrite, and sugar free), chopped
8 oz cremini mushrooms, sliced thinly
1 garlic clove, minced
2 tbsp Dijon mustard, or more to taste
2 tbsp cooking fat
Sea salt and freshly ground black pepper
Toothpicks
Mashed Potatoes:
1 ½ lbs russet or Yukon gold potatoes, peeled and chopping to 1-inch pieces
5 tbsp full-fat coconut milk + more to taste
2 tbsp ghee + more to taste
Sea salt and freshly ground black pepper
Gravy:
1 small onion, chopped
2-3 tbsp almond flour
1 cup good quality chicken stock
1 tbsp full-fat coconut milk
1 ½ tbsp tapioca starch
1 tbsp ghee
½ tsp garlic powder
Sea salt and freshly ground black pepper to taste
PREPARATION
Pork:
Preheat oven to 450 F.
In a large skillet heat 1 tbsp of ghee over medium heat.
Add the bacon and cook until just about crisp.
Add in the mushrooms and garlic, season to taste with salt and pepper and cook until soft, about 5 minutes.
Remove from heat and set aside.
On a clean work surface butterfly the pork tenderloins. (see notes on how to do this)
Once the tenderloins are an even thickness spread 1 tbsp or more of Dijon mustard over each. Next divide the mushroom bacon mixture between the 2 and distribute evenly leaving about ¼ - ½ inch around the edges.
From a long side roll the pork tightly like a jellyroll and stick toothpicks at the end to secure the seams.
Transfer pork tenderloins to a baking dish and cook at 450 F for 30 minutes, then turn the oven temperature down to 300 F and cook for another 20 minutes. Once done, turn off the oven and let it rest for 15 minutes inside the oven. Internal temperature should be 145-150 F.
Remove from oven, transfer pork to a serving platter, remove toothpicks and slice into 1-inch slices before serving.
While the pork is cooking prepare the mashed potatoes and gravy.
Mashed Potatoes:
Place potatoes into a pot and fully cover with cold water. Salt the water if desired.
Place the pot over high heat and bring to a boil, once boiling cook for 10 minutes stirring occasionally, until the potatoes can easily be pierced with a knife.
Once cooked drain the water from the potatoes and return the potatoes to the pot.
Add coconut milk and ghee and mash with a potato masher. Add in additional coconut milk or ghee until desired consistency is reached. Stir in salt and pepper to taste.
Transfer to a serving bowl to serve warm.
Gravy:
In a saucepan heat ghee and onions over medium heat until nice and caramelized, about 15-20 minutes.
Add in tapioca starch, almond flour, garlic powder, and season to taste with salt and pepper. Stir until everything is mixed then add in chicken stock and coconut milk.
Bring to a boil and stir until thickened. Taste and adjust seasoning as needed.
Transfer to a blender and blend until smooth.
Serve pork over mashed potatoes smothered in gravy.
Pork:
2 (1 ½ lbs) pork tenderloins (about 2-3 lbs total), trimmed
4 slices good quality bacon (gluten, nitrate & nitrite, and sugar free), chopped
8 oz cremini mushrooms, sliced thinly
1 garlic clove, minced
2 tbsp Dijon mustard, or more to taste
2 tbsp cooking fat
Sea salt and freshly ground black pepper
Toothpicks
Mashed Potatoes:
1 ½ lbs russet or Yukon gold potatoes, peeled and chopping to 1-inch pieces
5 tbsp full-fat coconut milk + more to taste
2 tbsp ghee + more to taste
Sea salt and freshly ground black pepper
Gravy:
1 small onion, chopped
2-3 tbsp almond flour
1 cup good quality chicken stock
1 tbsp full-fat coconut milk
1 ½ tbsp tapioca starch
1 tbsp ghee
½ tsp garlic powder
Sea salt and freshly ground black pepper to taste
PREPARATION
Pork:
Preheat oven to 450 F.
In a large skillet heat 1 tbsp of ghee over medium heat.
Add the bacon and cook until just about crisp.
Add in the mushrooms and garlic, season to taste with salt and pepper and cook until soft, about 5 minutes.
Remove from heat and set aside.
On a clean work surface butterfly the pork tenderloins. (see notes on how to do this)
Once the tenderloins are an even thickness spread 1 tbsp or more of Dijon mustard over each. Next divide the mushroom bacon mixture between the 2 and distribute evenly leaving about ¼ - ½ inch around the edges.
From a long side roll the pork tightly like a jellyroll and stick toothpicks at the end to secure the seams.
Transfer pork tenderloins to a baking dish and cook at 450 F for 30 minutes, then turn the oven temperature down to 300 F and cook for another 20 minutes. Once done, turn off the oven and let it rest for 15 minutes inside the oven. Internal temperature should be 145-150 F.
Remove from oven, transfer pork to a serving platter, remove toothpicks and slice into 1-inch slices before serving.
While the pork is cooking prepare the mashed potatoes and gravy.
Mashed Potatoes:
Place potatoes into a pot and fully cover with cold water. Salt the water if desired.
Place the pot over high heat and bring to a boil, once boiling cook for 10 minutes stirring occasionally, until the potatoes can easily be pierced with a knife.
Once cooked drain the water from the potatoes and return the potatoes to the pot.
Add coconut milk and ghee and mash with a potato masher. Add in additional coconut milk or ghee until desired consistency is reached. Stir in salt and pepper to taste.
Transfer to a serving bowl to serve warm.
Gravy:
In a saucepan heat ghee and onions over medium heat until nice and caramelized, about 15-20 minutes.
Add in tapioca starch, almond flour, garlic powder, and season to taste with salt and pepper. Stir until everything is mixed then add in chicken stock and coconut milk.
Bring to a boil and stir until thickened. Taste and adjust seasoning as needed.
Transfer to a blender and blend until smooth.
Serve pork over mashed potatoes smothered in gravy.
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