Simple Meal Ideas

A recent trip to Black Walnut Cafe (First Colony Town Center/Mall) deemed fruitful for a paleo meal treat. Coach G is giving the dish above, BWC Sirloin Steak Salad, a worthy "10" on the Paleo Nutrition rating scale.

Simple Meal Ideas

Protein = Angus Beef Rib Eye (Seasoned and pan seared, then broiled)
Carbs = Romaine lettuce, radiccio, orange slices
Fat = Olive oil and walnut dressing

Do you try to get extra energy from a can?

http://library.crossfit.com/free/pdf/CFJ_Graves_MethInACan.pdf

Keith Graves from MM Crossfit in Livermore, CA discusses some very intersting information as it pertains to energy drinks.
The food and beverage market is currently saturated with energy drinks. People flock to these thinking it will help them get the extra pick-me-up they are looking for. Read the attached article and maybe you will think twice before you sip.


-Tris

Simple Meal Ideas

Protein = 6 oz. grilled chicken (marinade: fresh squeezed lime, olive oil, dried garlic, salt & pepper)
Fat = half of an avocado, sprinkled more olive oil on chicken
Carbs = Fresh large yellow bell pepper & a handful of seedless red grapes

Spaghetti Squash with Herb Pesto Sauce

Spaghetti Squash with Herb Pesto Sauce

3 lb spaghetti squash
1/2 lb asparagus
1 large red bell pepper
2 large carrots

Sauce:
1 cup fresh basil leaves - firmly packed
1 cup fresh mint leaves - firmly packed
1 bunch chives - snipped
1/2 bunch watercress
2 tbs slivered almonds
1 large garlic cloves
1 tsp sea salt
1/3 cup olive oil
1/4 cup chicken broth or water
1 tbs freshly squeezed lemon juice

1. Using knife cut squash in half lengthwise. Scrape out the seeds from the center of the squash. In a large saucepan bring water and salt to a boil. Add squash, simmer covered for about 25 minutes.
2. Cut asparagus, peppers, and carrots into 2 inch lengths.
3. To prepare the sauce place the basil, mint, chives, watercress, almonds, garlic, and salt in a food processor. Process until ingredients are finely chopped.
4. With motor running, add the oil, broth, and lemon juice. Mix until pureed.
5. Once squash is finished simmering, remove from saucepan. Drain and let cook for 10 minutes.
6. Add 1/2 inch water to skillet bringing to a boil. Add asparagus, carrots, and peppers. Steam covered until tender.
7. Using a food, scrape the squash lengthwise into a large bowl, separate strands. This should look like spaghetti.
8. In a large boil, gently toss the spaghetti squash, vegetables, and pesto sauce.

Broccoli Melange

Broccoli Melange

4 slices of bacon (whole foods carries bacon that is a lot less processed as kroger, etc - it's in the meat dept)
2 cloves or garlic
1/2 cup olive oil
1 bunch of broccoli
1/2 cup water
1/2 cup raisins
1/2 tsp sea salt
1/2 tsp crushed red pepper
2 medium ripe tomatoes
1/3 cup sliced almonds

1. Cut bacon into 1/2 inch strips. Cook in a skillet until golden brown. Put aside to drain fat.
2. Pout off bacon grease from skillet - return 1 tbs to skillet and add garlic in thin slivers. Add olive oil to skillet and cook garlic until golden brown.
3. Remove garlic from skillet and discard. Cut broccoli into small flowerets. Add broccoli to the skillet with water, raisins, salt, and pepper flakes.
4. Cover the skillet and cook broccoli for 5 minutes. Remove cover and cook 2 minutes longer or until tender.
5. Add tomatoes, almonds, and bacon to the skillet. Toss gently to combine.

You can also use green beans instead of broccoli.

Standing Rib Roast

Standing Rib Roast
1/2 tsp sea salt
1/4 tsp dried basil
1/4 sp dried marjoram leaved
1/4 tsp dried thyme
1/8 tsp black pepper
1/4 tsp rubbed savory
Standing Rib Roast (any kind of roast will work)
1 cup burgundy wine (don't use cooking wine - use a red wine)

1. Preheat the oven to 325. Mix the salt and all the herbs together. Rub the mixture over the beef on all sides. Stand in baking pan fat side up.
2. Spoon the burgundy wine over the roast, place in oven. Baste several times. Use meat thermometer to determine when the meat is finished.

Non-Paleo gravy to go with if serving for company:
6 tbs roast beef dripping
1/4 cup unsifted flour
1/2 tsp salt
2 cans of beef broth
1/2 cup burgundy wine

1. Gather drippings from roast pan after the roast is finished.
2. Add the 6 tbs of drippings, flour, and salt to the roast pan. Stir till a smooth mixture.
3. Gradually add the beef broth and burgundy wine, stirring constantly, stirring free of lumps.
4. Bring gravy to a boil. Reduce heat and simmer for 5 minutes. Gravy is ready to serve.

Stuffed Eggplant Creole

Stuffed Eggplant Creole

2 eggplants
water
salt
2 tablespoons canola oil
1/2 lb ground beef
1 clove garlic - crushed
1/4 cup finely chopped onion
1/4 cup finely chopped green pepper
1/4 cup finely chopped celery
1 can tomatoes - undrained
1/4 teaspoon dried thyme
1/2 teaspoon tabasco

1. Wash egg plants. Cut into halves lengthwise. Add about 1 inch of water to a large skillet. Add a little sea salt. Bring water to a boil
2. Add eggplants to the skillet. Simmer for about 5 minutes or until the bulbs are soft. Remove from water set aside to cool.
3. Preheat oven to 350. When eggplants are cool enough to handle use a large spoon to carefully scoop the pulp from each one - leaving a 1/4 inch thick shell. Chop the pulp.
4. In large skillet warm canola oil and garlic and onions. Add the ground beef. Cook until the beef is brown. Add the celery and cook over low heat for 5 minutes.
5. Stir tomatoes, thyme, and tobasco into the meat mixture.
6. Remove the skillet from heat and add the eggplant to the meat mixture.
7. Place the meat mixture inside the eggplant shells. Put shells in shallow baking pan and cook for 25 minutes.

Sharon's modifications:
When I want to simplify this recipe I grate the eggplants and steam it and then add to the meat mixture. I throw it in the oven, but just using a casserole dish, no eggplant shells to cook it in.