Friday, January 28, 2011

Good Meat, Cooked Right

I was looking through Jason's blog at and came across a post about how to cook your grass-fed beef. It cooks a lot differently than the grain-fed beef you buy at the grocery store. Once you follow a few simple tips, you will be on your way to eating the best meat you've ever had! Below is the post with a link to a great article.

5 Ways to achieve grass-fed beef cooking nirvana

Tuesday, February 2, 2010 at 02:11PM

(photo of cows taken on our farm, Spring 2009)

We get a lot of questions about how to cook grass-fed meats- especially beef.

The truth is that cooking grass-fed beef is entirely different. When we first began cooking our meats from the first wave of meats that came back from the processor, I was a little disappointed in the tenderness in the beef. Okay....really disappointed.

But, I was treating our wonderfully raised grass-fed grass-finished beef as I would corn-fed feedlot beef.

Once I figured out the cooking technique, I fell in love with our beef (and pork and chicken for that matter). The flavors are rich, the broths are thick, and the texture is just as it should be.

I found this article on Kelly the Kitchen Kop (wonderful site full of great info) to be extremely helpful with a lot of good information and tips on how to cook grass-fed beef.

5 Ways to Achieve Grass-fed Beef Cooking Nirvana

Click on the link above to go to an amazing article chock full of cooking techniques. And then, be sure to subscribe to Kelly's blog. You'll be thrilled you did!

Thursday, January 27, 2011

True Gluten Free - Paleo Eating For The Athlete

We would like to thank Dr. Peter Osborne, a board certified clinical nutritionist, for his educational presentation on "Eating Clean" and how it applies to each individual athlete and their family. Check out his video (link).

Saturday, January 15, 2011

Yonder Way Farm Tour

Our local farmer is open to the public. If you want to know where your food comes from and how they are being raised, come and check out our local farmer, Yonder Way Farm. Below are a few paragraphs from their most recently updated website. We at Atomic Crossfit (Stafford, TX) are part of their delivery group locations wherein your order will be dropped off once a month at our facility on the last Thursday of each month and the order is due by the Tuesday before the delivery date. Our liaison is Heather Dusek and her email address is (ORDER FORM)

"Produce and Produce Stand"

You read that right! We are very excited about being able to offer our customers produce. This has been inspired by the many requests we've received by a good majority of our customers. By the middle to the end of February we are hoping to have our first crop of cool season vegetables. I have long awaited this time. With the help of John Borden, our new produce farmer, and two other friends/farmers, Preston Boenker and Mike Bodensteiner, this is quickly falling into place. Most of the production will be on Preston's land in Old Washington because he has a large prairie of river bottom loam- the most optimum soil fertility around. Some of the specialty crops ranging from lettuces, heirlooms, and smaller scale vegetables will be on our farm. We are also hoping to have a produce stand that will be open during the week for drive-up customers along with offering this produce to all of our delivery groups. More information is coming soon so stay tuned to see how you can obtain locally grown produce along with your meats and eggs.

On-Farm Market”

We are hoping the have an “On-Farm Market” twice a month where customers can come and purchase their meat, eggs, dairy, produce, and get other wonderful products that are provided by other local artisans around us. Farm tours will be given and we hope to have many things for your entire family to do making this a family day full of fun while connecting families with their food and the producers that produce them. Mark your calendars for February 26th!

Our goal is to produce and provide the cleanest food we possibly can at an affordable price for as many families as we possibly can, while being completely transparent about our operation. Supporting your local farmer goes much farther than just obtaining food. It is a symbiotic relationship that impacts both the producer and consumer."

Tuesday, January 11, 2011

Emotional Eating

Emotional Eating: Six Types Of 'Problem Eating' To Watch For

..............."To state the obvious, not all eating problems are the same. Accordingly, there needs to be a bit more specificity about the different categories of eating problems to help individuals build a more useful map. My aim is to provide a point of view that may allow you to view your experience through a different lens, and in doing so, allow for a new pattern to emerge. Having spent over 30 years in private practice as a clinical psychologist, I've learned a lot about how individuals relate to food. Below is a summary of my learning that will hopefully provide some bits of wisdom"......

......"The moment you choose to engage in a weight-loss strategy that has an expiration date, you can't possibly succeed. The only difference between this kind of eating and the others is the belief that something good will come of it. It won't. Stop doing diets now unless you've chosen one that you intend to be a permanent lifestyle change. "..........

......"successful weight loss is dangerous, since it gives you the illusion you've achieved your goal. You haven't. You've just started. Weight-loss maintenance involves creating a totally different lifestyle algorithm, the step-by-step changes that must last a lifetime."........

by Llyod Glauberman, PHD (read more)
(thanks to Web Smith).

The Paleo Pitch

The Paleo Pitch

Welcome to Whole9

Welcome to Whole9

Sunday, January 2, 2011

More Compilation of Recipes By Crystal Nelson

Cinnamon Apple Chips

3 Apples
Small Amount of Grapeseed Oil

Slice apples into very thin slices and then coat with grapeseed oil. Lay apple slices on baking sheet and sprinkle with cinnamon. Bake in 350 degree oven for 45 minutes or until apples are deyhdrated and crisp. You might like them more on the gooey side and not as crisp. It depends on your taste.

Vanilla Cinnamon Roasted Pecans

2 tsp of vanilla
1 tsp grapeseed oil
1 tsp of cinnamon
1 cup of pecans

Combine all ingredients in a bowl and then place on a pyrex baking dish. Bake for 20-30 minutes at 350 degrees or until slightly browned.

Lobster Salad on Cucumber Slices


Cooked, Shelled Lobster
Diced Yellow Bell Pepper
1 Large Cucumber (peeled and sliced; about 1/4 inch per slice)
1/2 Cup of Organic Mayo or Homemade Paleo Mayo (maybe more if you have a lot of lobster)


Chop lobster into bite sized pieces and place in a bowl. Add in diced yellow bell pepper and mayo. Stir all ingredients together. Add salt and pepper to taste.
Spoon lobster salad onto cucumber slice. Arrange on a platter and serve chilled.

Proscuttio Wrapped Pears: Complements of Everyday Paleo


½ red onion, very thinly sliced
2 pears
1 package of prosciutto di parma
Baby Spinach leaves
1 tablespoon coconut oil
1/3 cup balsamic vinegar

Preheat oven to 400. Heat the coconut oil in a small skillet and sauté onions until they are carmelized. (onions should be brown but not burnt). Peel and slice the pears into thick slices. Top each pear with a little bit of carmalized onion and one spinach leaf, wrap tightly with a piece of prosciutto. Grease a baking sheet with a little bit of grassfed organic butter, and place the pears on the baking sheet. Bake for 8 minutes. While the pears are baking, add the balsamic to a small sauce pan, heat over medium low until the balsamic is reduced down to a syrup like consistency, stirring often. Drizzle a small amount of the balsamic reduction over the pears and serve.

Easy Prosciutto Appetizer

Quality Prosciutto (sliced thin)
Toasted Pine Nuts (chopped)
Dried Fruit (currents are nice)


Slice prosciutto in half
Arrange small amount of arugula on top
Top with toasted pine nuts and dried fruit
Roll it up and place on a platter!

Coconut Crusted Chicken Fingers

2 Chicken breasts, pounded to 1/2 in thick and cut into strips
1 Egg, beaten
1/2 cup almond flour, in a small bowl
shredded coconut to cover the chicken
2 tblsp coconut oil

Heat grapeseed oil in a large skillet. Dredge the chicken in these three steps: Egg, Almond Flour, coconut; until the chicken is covered. Place the chicken in the skillet, cooking until golden brown on both sides; about 3-5 min each side. Make sure chicken is cooked all the way through.

Beef, Sausage, and Veggie Soup: Complements of Everyday Paleo

Olive Oil
1 lb grassfed ground beef
1 red onion diced
1 lb ground pork sausage
garlic powder
dried basil
dried oregano
3 dashes cayenne pepper
4 sliced carrots
8 sliced stalks of celery
1 bunch of cut up asparagus
4 cups of organic free range chicken broth
1 can of organic diced tomatoes

Cover the bottom of a big pot with olive oil and red onion. When onions start to become transparent, add beef and sausage. Brown meat and season with sea salt and a generous amount of garlic powder, basil, and dried oregano as well as the cayenne pepper. Throw in carrots, celery, asparagus, chicken broth, and tomatoes. Let the soup simmer for about 45 minutes or until veggies are tender. Serve in a crock
pot on low heat.

Apple Glazed Pork Roast

3-4 lb pork loin roast
salt and pepper
4-6 apples, cored and quartered (peeled optional)
1/4 juice from an apple
3 Tb Raw Honey
1 tsp of ginger

Rub roast with salt and pepper. Brown under broiler to remove excess fat, drain well. Place apple quarters in bottom of crockpot. Place roast on top of apples. Combine rest of ingredients, spoon over roast. Cook on low for 10-12 hours.