Paleo Recipes and Info
Why Paleo?
First and foremost, it will change your life. We cannot possibly put enough emphasis on this simple fact. This Will Change Your Life. It will change the way you think about food, it will change your tastes, and it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and it changed our life, and it changed the way we eat on a very permanent basis.
This does require a bit of effort. If you’re cutting grains and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your vitamins and nutrients are balanced, that you’re getting enough protein, fat, and carbohydrates.
So, we have provided you with some great resources to help you in getting started.
But take responsibility for your own plan. Improved health, fitness and performance don’t just happen just because you’re now taking a pass on chocolate milk.
These are some things you may see over the next 30 days to name a few:
A drop in body fat
A change in your body composition
Improved energy
Improved performance and endurance in your WOD
Improved strength
With the Paleo Diet, weight loss is a continuous, deliberate decline that occurs gradually, over a period of a few to many months. There are no quick fixes here – but then again, quick fixes don’t work. Most people who try such diets are unable to stick with them over the long haul.
You won’t feel hungry on this diet. Protein is a great satisfier. The low-carbohydrate content of the diet combined with its low glycemic load will normalize your insulin and blood sugar levels and will also help keep you from overeating. The weight that you will lose will stay off if you just stick to the diet – all the lean meats, fish, seafood, fresh fruits, and vegetables you can eat.
THE PALEO DIET IS A LIFELONG WAY OF EATING THAT WILL NORMALIZE WEIGHT IN EVERYONE.
Resources
www.liveprimal.com/LPrecipes.pdf
(Recipe book)
www.paleofood.com
(Recipe book)
www.marksdailyapple.com
(Primal Living In The Modern World)
www.paleochix.com
(awesome paleo site provided by Crossfit affiliates)
Feel free to post links you have found to informational articles, etc!
And post up those recipes!
great turkey burger with a kick
ground turkey
add garlic powder
hamberger seasoning
crushed red pepper
cook on grill what a treat it was
http://whole9life.com/2010/03/the-grain-manifesto/
Good read on Grains and why they’re a no~no.
Here is a Kick ass Paleo Pumpkin Muffin Recipe!!
1 1/2 cups Almond flour
3/4 cup canned pumpkin
3 large eggs
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamon
1 1/2 tsp pumpkin pie spice
1/8 tsp salt
1/4 cup agave nectar
10g (1/3 scoop) french vanilla whey
Grease muffin tins w coconut oil. Mix. Bake at 350F for 25 minutes. Stick almonds in the tops when they come out hot =)
Yummmmmmmmm
Paleo “No Oatmeal” Cookies
1 egg
3/4 c. almonds
1/4 c. macadamia nuts
1/2 c. shredded unsweetened coconut
1 tsp. coconut oil
1/2 c. raisins
1/2 c. pitted dates, chopped into chunks
1/2 tsp. cinnamon
Put nuts, dates, coconut, oil, and cinnamon in the food processor or blender and pulse until nuts and dates are broken down and it resembles loose crumbs. Pour into mixing bowl and add in egg and raisins. Mix well – spoon out onto an ungreased baking sheet. Bake for 30 min. at 350 until golden brown.
corrected Robb Wolf’s link above.
Small meal (Meat roll ups)
Just take small cucmber peal and cut in half then in quarters. Place cucumber on roast beef or turkey and roll so that the meat surounds the cucumber. Mix mayoe and a tiny bit of hourse radish as a dip yum it’s good.
http://feedmepaleo.blogspot.com/2010/03/paleo-can-make-you-fat-muffin-in.html
This is a GREAT read! Can Paleo make you FAT??
The site belongs to a CrossFitter, mom of 4 kids, and loves to cook. You will enjoy her site, check it out.
You can find a whole bunch of recipes on http://www.paleo-recipes.com.
Also worth a read:
http://www.paleo-recipes.com/planning-your-paleo-lifestyle.html
feel free to comment & enjoy the recipes.
Paleo Coconut Shrimp!
http://paleomama.wordpress.com/2009/11/01/paleo-coconut-shrimp/
Ingredients:
12-15 shrimp
1 egg
½ tsp salt
½ tsp paprika
½ tsp garlic powder
½ cup almond flour
¼ cup unsweetened shredded coconut
3 tbs coconut oil
Directions:
Peel and de-vein shrimp. Run under cool water and then pat dry with paper towels.
Beat egg with spices.
Combine coconut and almond flour on a plate or shallow dish.
Set up dredging station. Working from left to right, put shrimp, eggs, flour mix and a plate.
Use your left hand as the “wet” hand and your right as the “dry.” Pick up shrimp with left hand, drop in egg and pick up with left hand and drop in flour. Use right hand to toss flour over shrimp, then pick up and gently shake off excess crumbs. Lay on plate to set for 10 minutes.
Put oil in pan and heat to medium high heat.
Once all shrimp have been dredged and have set, put in hot pan and cook for about 2-3 minutes and then flip and cook another 2-3 minutes. Remove shrimp to a clean plate and let sit for 5 minutes to make sure crust sticks to shrimp.
Paleo Cacao Nib Cookies
1 C Almond Flour (grind 1cup of almonds real fine into a blender to make 1 cup of almond flour)
2/3 C Shredded Coconut (Good Foods co-op has real cheap shredded coconut)
1 1/2 Tablespoons coconut oil (In the olive oil section of kroger, white container)
1/2 Cup Almond Butter
1 C Coco Nibs
1/3 Coconut Flour
1 Tablespoon vanilla
1 Egg
2 Tablespoon Cocoa Powder
1/2 Cup Honey or Agave
* Note – you may be tempted to skip the coconut flour. Don’t. It really does something for them. U can buy it at Whole Foods. U can skip the cocoa powder for a less chocolately taste. Either way, the nibs give them a crunchy chocolately taste that’s awesome.
Spoon more or less round blobs onto a cookie sheet – round is better than flat cuz the inside stays a little chewy.
Cook for about 9 minutes at 350. Makes about 24 -each with 10gm C, 9 gm F, and 4 gm P. Enjoy!
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http://www.paleo-recipes.com/
Some new yummy recipes!!
So, here’s the paleo pizza recipe I promised you guys yesterday:
PALEO PIZZA:
The Crust:
Per person..
1 Cup Almond Meal*
1 Whole Egg
1 tsp olive oil
1/2 tsp salt
Beat the egg first then mush it all together to form a dough. Press it into a pan and bake first at 400 deg for 15-ish minutes or until it starts to brown. This was for two so I doubled the dough recipe. Be sure to put dough on parchment paper in pan so there’s no sticking.
Take out crust, add sauce and toppings of your choice and bake until toppings are hot, maybe another 10 min. or so.
The Sauce:
1 small can tomato paste (preferably organic)
An equivalent amount of water
2 tsp oregano
2 tsp basil
drops of hot sauce if you like a bit of kick
Toppings:
Anything you can imagine from the world of meats and veggies, nuts and seeds. Think chicken, bacon, avocados, artichokes, spinach, garlic, pesto, pineapple, peppers, jalapenos, tomatoes, and on and on.
* Almond meal is available in bags at most supermarkets and health food stores, but you could also make it yourself by pulsing almonds in a food processor or coffee grinder. Be careful not to grind too much or you will end up with almond butter. Although that would be a delicious mistake….
Why Are Grains Bad??
- We didn’t eat grains until the introduction of agriculture to our society
- Grains are not edible in nature without processing
- A grain is starch surrounded by a kernel. The starch turns to sugar as it is digested.
The blood sugar level is elevated when consumed and your body must produce lots of insulin to bring the blood sugar level back down. We are not adapted to eat such amounts of concentrated carbs. Over the long term this may lead to such things as insulin resistance, hypoglycemia, typeII diabetes.
- Refined grains are void of vitamins and minerals.
- Grains contain alot of allergens that upset your immune system.
- They are hard to digest properly which causes things such as bloating, gas, weight gain around the midsection. Who needs that???
I think that is enough convincing evidence to make an exodus eating grains
Why Is Milk Bad??
- 50 years ago the average cow produced 2,000 lbs. of milk per year.
Today the average cow produces 50,000 lbs. per year!!
How you may ask? Through drugs, antibiotics, hormones, forced feeding plans, specialized breeding.
- These toxins are excreted through the milk and include antibiotics, pesticides, chemicals and hormones.
- Authorities only test for 4 of the 82 drugs in dairy cows.
- You’re gonna love this one:
ALL cows milk contains BLOOD. The USDA allows milk to contain from 1 – 1 1/2 mill. white blood cells per milliliter, which is about 1/30 of an ounce. Another way to describe white cells where they don’t belong is to call them PUS cells!
- Cows are always getting infections around the udder that require ointments and antibiotics. If a cow has mastitis, there is PUS in the milk.
- Milk is pooled before it is pasteurized. A large percentage of that milk is contaminated, approximately 90 – 95%. Of course it is killed during pasteurization, IF IT IS DONE CORRECTLY.
- Dairy causes inflammation in the intestines. Ever notice that when you wake up in the morning your stomach is nice and flat, but by evening your gut looks bloated and you have a muffin top??
- Humans are the only mammals that drink another mammals milk.
- My dairy days are gone FOREVER!
Paleo Stuffed Zucchini
This comes from Paleo Mama. Very tasty!
Ingredients:
3-4 medium zucchini
1 lb sausage
1/2 c coconut milk
1/4 c almond flour
1 tsp garlic powder
1 1/2 tsp Italian seasoning
1/2 tsp salt
1/2 tsp pepper
Directions:
Preheat oven to 350
Cut off the stem of the zucchini. Cut zucchini in half lengthwise. Take a small spoon and scoop out the inside of the zucchini (save the “guts” in a bowl) to make hollow boats.
Put all the zucchini boats in a casserole dish.
Remove sausage from casings and cook over medium heat. Add zucchini guts and cook until soft.
Add in spices, coconut milk, and almond flour.
Spoon mixture into the boats until they are all filled.
Bake uncovered for 20-30 minutes until zucchini is soft.
Soooooo GOOOOOOD!! made them last nite.. i will ABSOLUTELY be making them again!!
Pecan crusted Chicken!!! ANOTHER fav!! =) and so easy to make!! Enjoy!!!
4 chicken breasts
1/2 cup organic spicy brown mustard
2 tbsp raw organic honey
1 cup pecans
sea salt
Pre heat oven to 350. In a medium sized mixing bowl blend together the mustard and honey. Toss the pecans in a food processor and pulse until the nuts are finely chopped. Pour the chopped pecans either on a plate or in a pie pan if you have one. Using a paper towel, remove any excess moisture from the outside of your chicken breasts. Taking one chicken breast at a time, first place the chicken into the mustard/honey mixture and coat on both sides. Transfer chicken to the chopped pecans and again cover both sides. Place coated chicken into a greased glass baking dish (I used a little olive oil spray to cover the bottom of the dish) and sprinkle each chicken breast with just a little sea salt. Bake at 350 for 45 minutes or until the chicken juices run clear.
Hey guys…. hows everyones paleo going?!?!? Its kinda crazy that now i have been following it strict since sunday i have already lost a bit over two inches in my waist alone! =) deffinatly motivation to keep doing paleo!! Have a great weekend everyone!
That’s GREAT Jeanne! Keep it up!
so i decided to do a bit of an experiment on monday to see if i could get myself to stop getting sick durring workouts lol
I decided i would eat about 50% more than i normally do on a workout day. Well can i tell you the difference that made! i felt awsome the whole workout! didnt get tired and didnt get sick!!! =) and i feel like i sprinted through the whole monday workout lol one of the meds i am on causes me to NEVER be hungry, usually a good thing, but that was working against me because i couldnt tell when my body was REALLY full. So even though i felt like i was perpetually eating all daywhile snacking on carrots and nuts and string beans, apparently that was what my body needed to fully support my workout. SOOOOOOO glad i figured this out! Keep up the awsome work guys!!!
Jeanne – Soooo happy to hear that! Without sufficient fuel, your body won’t be able to perform or run efficiently, especially through a workout where the demands are high.
So, as long you are putting in good fuel throughout the day, (like you have done this week) your tank will be full and you’ll have the energy and stamina to go through your workouts and feel great!
Kinda like a car – if you don’t put the correct kind of gas in the tank or not enough gas in the tank, it won’t run properly and/or won’t get you to your destination.
Keep going girl, you’re doing AWESOME!!
These are SOOOO easy to make if you have a food processor and they taste awesome – they were a big hit with my family
If you like homemade fudge or are looking for something sweet, you’ll love these.
Cocoa Bites
1/2 cup raw almonds
1 1/4 cups unsweetened pitted dried dates
2 tbsp cocoa powder
1 tsp. vanilla
In a food processor, process the almonds, dates, and cocoa until you have what looks like fine meal. Sprinkle the vanilla and continue to process until the mixture comes together as a ball that rolls around the edge of the processor bowl (this make take a while-up to 5 minutes or so; occasionally stop and scrape sides of processor to push the mixture toward the blades).
The dough is ready when, if you pinch some and press it between your fingers, it sticks together readily and looks a bit shiny. (Sometimes this doesn’t happenb easily; in that case, sprinkle in up to 2 tsp. water along with the vanilla, and proceed as above). The mixture should NOT be as soft as a cookie dough, but more like clay.
Place a clean piece of plastic wrap or parchment paper on the counter and turn the mixture onto it. Using your hands, form the mixture into a log about 8 inches long. Try to compress the mixture as much as possible. Wrap with the plastic and place in the fridge for 2 hours or until it attains the texture of dense fudge. Makes 8
I doubled this recipe because I knew it would be gone in no time – you can’t only eat just one
Another crossfit/paleo cooking site that has good FAST to make meals!
Check it out:
http://www.sweetcheekshq.com/2010/07/great-balls-of-fire.html?spref=fb
Some kick ass recipes on here!! Check em out and lemme know whacha make!!
http://www.sweetcheekshq.com/search/label/Recipes
so yeah 16 inches gone since the 15th of August… super happy! deff staying on paleo! =)
Hell YEAH Jeanne!! Keep it up girl