Paleo Recipes

Chicken Tenders

Since I butcher up my own whole chickens, I always put aside the chicken tenders in a bag in the freezer and add to it every week. At the end of the month I end up with 8-10. Here is one of the ways we eat them. I also use it as my emergency protein; they thaw and saute quickly and make an easy meal as a chicken salad.

For 8-10 Tenders:

3/4-1 cup almond flour (depending on how many tenders)
1 1/2 teaspoons garlic powder
1 Tbs dried onion flakes (or 1 tsp onion powder)
1 tsp salt
1 tsp pepper
1-2 eggs
1-2 Tbs water
1 tbs olive oil

For dipping sauce:
Equal parts high quality mustard (like Annie’s Organic Dijon mustard) and Honey

Pre-heat oven to 375 degrees. Drizzle olive oil on baking sheet. In a shallow bowl combine almond flour and all spices. In a second shallow bowl, combine beaten egg and water. Lightly salt and pepper chicken tenders and dip one by one in egg wash and quickly dredge in almond flour mixture, and place on baking sheet. Repeat until all the chicken tenders are coated. If you have left over almond flour mixture, sprinkle the remainder over tenders. Bake until golden brown, about 25-30 minutes. Serve with sweet potato fries or your favorite salad.

Italian Meatballs with Cauliflower “Cous-cous”

Meatballs:
2 lbs Ground Turkey or Ground Beef
3/4 cup almond flower
1 egg with ground turkey, 2 eggs for ground beef
1 tsp onion powder or 2 tsp dried onion flakes
1 tsp dried oregano
1 tbs fresh thyme
1 tbs fresh basil
1 tsp salt
1 tsp red pepper flakes
Dash of black pepper

For Sauce:

Option 1: A high quality red sauce with no sugar!
Option 2: Easy homemade sauce:
1 15-or 16 oz can of basic tomato sauce (with no added sugar)
1/2 sweet onion, diced
3 gloves garlic
A mixture of thyme, basil, oregano, parsley- fresh is better than dried here
salt and pepper to taste

For “Cous-cous”
1 head of fresh cauliflower
1-2 Tbs olive oil
1 pint mushrooms, sliced
1/2 cup cherry tomatoes, halved
salt and pepper to taste

Begin first by making the sauce: Saute onion and garlic in some olive oil until soft and fragrant. Add the sauce, herbs and spices to sauce pan and simmer on low for 1 hour.

For meatballs: In a medium sized bowl, mix together all the ingredients with your hands (because it’s fun!). Heat a Large pot or Large pan to medium heat and drizzle it with olive oil. Roll the mixture into 1 in balls and saute all around. Add sauce and cook on medium/low heat for 30 minutes (make sure meatballs are cooked thoughouly before serving).

While meatballs are simmering, chop cauliflower into pieces and process in a food processor until completely broken up. If you don’t have a food processor, chop, chop and chop some more, as this will give you the texture of “cous-cous.” Heat a medium pan to medium heat and drizzle with olive oil. Add onions and mushrooms and saute for a few minutes before adding cauliflower. You may want to add more olive oil as the cauliflower will begin to absorb it and dry up the pan. Once cauliflower is done, add cherry tomatoes and cook for 3-5 more minutes, but don’t let the tomatoes dissipate or cook down too much.

Serve with meatballs and the bit of sauce left over cauliflower “cous-cous” Yum!!

Chicken and Veggie Soup

This is a very versitile recipe… Any combo of veggies work and any cut of chicken is fine.  Many different herbs can be used as well!

1 whole chicken cut into 8 pieces (2 breasts, 2 thighs, 2 legs, 2 wings) OR 4 breasts

16-20 oz Chicken stock or broth

4 celery stalks

4 carrots

1 sweet potato

1 turnip

1 onion

1 bunch of kale or collard greens

5 garlic cloves

1 bay leaf

4 sprigs of fresh thyme

3 leaves of sage

1 tbs pepper

salt to taste

Chop all veggies and herbs.  Heat a large stock pot to medium high heat and brown chicken on both sides.  Decrease heat to medium and add onions and cook until soft.  Add all veggies, herbs and spices and saute for 5-10 minutes.  Add chicken stock and cook on medium low heat for 1 hour.

Pasilla Shredded Chicken

1 whole chicken cut into 8 peices

1 tbs Adobo Seasoning

1-2 tbs coconut oil

1 can of diced tomatoes or 1 large diced tomato

2 diced pasilla peppers (smoked and dried pablano peppers) available at fresh market

1 diced onion

1 tbs cumin

1/3 cup cilantro

Salt and pepper to taste

1 cup water

Rinse and Dry Chicken pieces then coat in Adobo seasoning.  Heat coconut oil to medium high heat and brown chicken on both sides.  Once brown, place in crock pot and add the remaining ingredients to crock pot.  Cook for 4 hours on low.  Shred Chicken with fork and knife and discard bones and mix with all the yummy goodness it was cooked in.  Serve with plantain chips and guacamole or iceberg lettuce and avocado.

 

Chicken Stock Recipe

½ cup roughly chopped onion

2 celery stalks

2 carrots

4 garlic cloves, sliced

1 chicken carcass (buy a whole chicken and remove thighs/legs, wings & breasts- save for soup)

Bundle of fresh whole thyme, sage, and parsley

1 tsp salt

½ tsp whole peppercorns

1 liter of water

 

1.  Heat a large stock pot to medium heat and partially sautee, onions, garlic, carrots and celery.

2.  After about 3-5 minutes, add chicken carcass, bundle of herbs, salt, peppercorns and water.

3.  Cover and bring to a boil.  Lower heat and simmer for 1-2 hours, until you get a nice cloudy liquid.

4.  Remove from heat and let cool for 20 minutes.  Strain out veggies, carcass, herb bundle and peppercorns.

Chicken Soup Recipe*

2 Tbs olive oil or coconut oil

Pieces from 1 whole chicken (2 thighs,  2 legs, 2 breasts, 2 wings)

1 cup diced onion

4 garlic cloves, minced

4 celery stalks, sliced

6 carrots, sliced

1 tsp fresh thyme, chopped

1 tsp fresh sage, chopped

1 tsp fresh parsley, chopped

1 liter of homemade chicken stock

Salt and pepper to taste

 

1.  Heat oil to medium heat in a large stock pot

2.  Cook onions until browned and slightly transparent

3.  Add all chicken pieces and brown both sides

4.  Add celery, carrots and garlic.  Sautee for another 5 minutes just to get the veggies going.

5.  Add herbs, stock and salt and pepper.

6.  Cover and bring to a boil.  Lower heat and simmer for 1 hour.  Do not over cook, or veggies will be very mushy.

 

*This recipe is great to eat during a cold.  For a more fun culinary experience, substitute half of carrots and celery with different veggies such as mushrooms, butternut squash, kale, parsnips, turnips, or rutabegas.

Chili

 

1 tbs olive oil

1/2 cup diced onions

2 lbs ground turkey

2-3 medium heat peppers such as pablano (chop finely using food processor)

½ head cauliflower (chop finely in a food processor)

5 cloves of garlic, minced

1 ½ tbs Chili powder

1 tsp cumin

1 tsp oregano

1 can of fire roasted tomatoes

½ can tomato sauce (with no added flavors except garlic or onion)

¾ -1 cup of tomatillo salsa (optional; if you don’t use this salsa, use the whole can of tomato sauce)

 

1. In a large pot, drizzle enough olive oil for only the onions and heat to medium-low.

2. Once the onions are caramelized, add the turkey and season with salt and pepper.  Allow the outside of some pieces to brown.

3. Add Cauliflower, peppers, garlic, and dried spices and cook for 5-10 minutes.

4. Add the tomatoes, tomato sauce, and salsa.  Cover and simmer for 2 hours.  This freezes very well…

 

Creamy Butternut squash and Chicken soup

 

3 slices of bacon

¾ cup diced white or yellow onion

4 chicken breasts, cut into bite size pieces

¾ cup diced celery

4 parsnips, diced

2 cups diced butternut squash

1-2 tsp pepper (your taste)

Salt to taste

2 tsp nutmeg

1 tsp dried sage

3 cups chicken broth

1 cup coconut milk (canned, full fat)

 

1.  Heat 3 slices of bacon to medium heat in a large stock pot.

2.  Once there is some fat released from the bacon (about 5 minutes) add the diced onion

3.  Once onions begin to appear translucent, add the cut up chicken breasts and turn heat to medium high to get some color on the chicken, only for 5-10 minutes

4.  Once chicken is browned, lower heat to medium/medium low and add celery, parsnips and butternut squash.  Sautee together for 10 minutes, or until veggies are partially cooked- do not over cook.

5.  Add remaining ingredients and stir to combine.

6.  Cover and bring to a boil; once it reaches a boil, lower heat and simmer for 1 hour.  Enjoy!

 

Mini Frittatas

(photo Pending)

8 eggs

5 Slices of Bacon

1 Plum tomato, or 1/4 of a medium tomato

1/4 cup high quality tomatillo salsa

Pre-heat oven to 350 degrees and grease a 6 cup muffin tin with olive oil.   Heat a medium pan to medium heat.  Cook bacon until crispy and dice up tomato.  Crack eggs into a bowl and add salt & pepper to taste, 1/4 tsp garlic powder, and tomatillo salsa.  Evenly distribute bacon and tomato into each of the 6 muffin tins 3/4 of the way full (crack more eggs if you don’t get enough) .  Pour egg mixture over bacon and tomato and bake for 15-20 minutes until egg is cooked in center.  Variation: cook bacon or turkey bacon and sautee spinach or swiss chard and add in place of tomatoes; omit salsa.

 

Chimichurri Shrimp

For Chimichurri:

6 Large Garlic Cloves

1 bunch of organic parsley

1 tsp Oregano

1 tsp fresh lemon juice

1/2 tsp dried red pepper flakes or for a fresh and spicy alternative, 1/2 jalapeno or fresno pepper

Salt and pepper to taste

1/2-2/3 cup olive oil (add as needed)

Pre-heat oven to 350 degrees.  Place garlic cloves on sheet of foil and roast until soft, about 20 minutes depending on size.  They should be fragrant, soft and easy to mash.  To a blender or food processor, add all ingredients plus 1/2 cup olive oil.  Blend until smooth.  Continue to drizzle in olive oil until blended together smooth as pictured.  Stir into sauteed shrimp.  Also can be served on top of chicken, steak or used as a marinade, as it is very flavorful!

 

Shrimp & Scallops in a Garlic, Olive Oil and White Wine Reduction (almost Paleo) with Mushrooms, Spinach and Red Peppers

(Photo Pending)

1/2 lb wild shrimp

1/2 lb wild scallops

2 Tbs olive oil

2-3 Garlic cloves, smashed and minced

1/2 cup white wine

Juice of 1/2 lemon

1 red pepper, sliced

1/2 pint mushrooms

1/2 lb spinach

Heat 1 Tbs olive oil to medium heat and add red peppers and mushrooms and cook most of the way through and then add spinach.  At the same time, start a large stainless steel pan, drizzle 1 Tbs olive oil and heat to med/high.   Add shrimp, scallops & garlic.  Do not stir, only flip once halfway through (only a few minutes each side).  Once the pan is brown and they are almost cooked through, turn down heat to med/low and de-glaze the pan with the white wine, scraping the yummy brown bits that becomes part of the sauce.  Add veggies & lemon juice and mix up and yum!

Paleo Pizza

2 Cups Almond Flour

1/3 Cup Nut Butter (Sunbutter, almond butter…)

2/3 cup egg whites (about 4 eggs worth)

A few tbs Olive oil

4-5 Italian style chicken sausages either cooked and sliced or taken out of casing and sauteed

1/2 onion, sliced

1/2 red pepper, thinly sliced

1/4 cup cherry tomatoes, halved

1/2 cup marinara sauce with no added sugar

1 clove of garlic, minced

handful of fresh basil sliced in a chiffonade

salt & pepper to taste

Pre-heat oven to 350 degrees.  In a medium sized bowl, mix together almond flour, nut butter and egg whites until you get a “dough” consistency.   Spread across greased pizza pan.  Place in oven and bake 10-15 min.  While baking, cook sausage, onions, peppers and garlic- cook sausage all the way through, but don’t let veggies get too soft.  Remove crust from oven and spread marinara sauce and top with sausage, veggies and tomatoes, salt & pepper.  Save basil for garnish.  Bake pizza for about 20-30 minutes until tips of crust and veggies begin to brown.  Garnish with basil and serve!

Plantain Chips with Homemade Salsa and Homemade Guacamole

The best salsa and guacamole is made FRESH, but the flavors also need a few hours to “marry” together. I recommend making the salsa and guac at least 2 hours in advance and making the chips fresh.

Salsa:
3 medium tomatoes, quartered
1/2 white onion
1/4 of a jalapeno (or to taste)
1/4 cup cilantro
1 clove of garlic
Juice of 1 lime
dash of salt

Place all ingredients into a food processor or blender. If you like your salsa chunky, only blend 1/2 the amount of tomatoes and dice the others and add to blended salsa. Feel free to tweak the recipe to your liking! Salsa is a very individual kind of thing!

Guacamole:
3 RIPE avocados
Juice of 1 lime
1/4 cup cilantro
1/2 onion
1/4 jalapeno
1/4 teaspoon salt
1/4 teaspoon garlic powder

Place all ingredients into a food processor or blender (food processor works best). Blend until slightly chunky. If you accidentally add too much jalapeno for your liking, you can “cut” the heat by adding a bit of diced tomato. I don’t know why it works, but it does. If your avocados aren’t perfectly ripe, don’t even bother making quac! The trick to good guac is good avocados.

Plantain Chips*

1 Tbs Olive oil
1/2 to 1 plantain per person (depending on size of plantain)
Dash of salt

Pre-heat oven to 400 degrees. To peel the plantains, cut off both ends and cut a slit lengthwise along the plantain but not into the fruit. This should allow you to EASILY peel the skin off. Slice the plantain diagonally, making each slice as long and thin as possible. Place on baking sheet and drizzle olive oil and salt. Use your hands to make sure plantains are coated evenly with oil and salt. Bake for 20-30 minutes or until brown and crispy. The bottom will brown first, so check them after 20 minutes.

*Although technically Paleo, plantains are very starchy and should be eaten post-WOD.

Crock-Pot Stuffed Green Peppers

4 Green peppers, with tops chopped off and de-seeded

1/2 head cauliflower

1 Carrot, grated

1 onion, diced

4 cloves of garlic

1/2 lb of mild italian chicken sausage removed from casing

1/2 lb of ground beef (or ground turkey)

6oz tomato paste

1 tomato, diced

1 tsp of each: chili powder, cumin, oregano

1/2 tsp of salt, 1/2 tsp pepper

1/2 cup water

In a food processor, breakdown cauliflower into bits.  If you don’t have a food processor, chop it until it breaks into bits.  Place cauliflower into large bowl.  Add remaining veggies, meat, tomato paste and spices.  Mix together with your hands!  Because, my dear, it’s fun!

Place peppers in crockpot and spoon mixture into peppers.  Poor the water around the peppers and cook either on low or high!  I just cook it for the number of hours from when I had time to put this together until dinner time!  That is the beauty of owning a slow-cooker!

1 lb Asparagus

2 TBS olive oil

1/2 cup grape tomatoes, halved

1/4 cup pine nuts

Pre-heat oven to 400 degrees.  Grease baking dish with drizzle of olive oil.  Break rough ends off of asparagus and drizzle with olive oil. Bake asparagus for 10-15 minutes.  Remove from oven and add tomatoes and pine nuts.  Bake for another 10-15 minutes until asparagus is tender, tomatoes are roasted and pine nuts are toasty!  Serve with Baked Chicken, Grilled Steak or pork chops.

Easy Crockpot Chicken

All you need in your crockpot is a whole chicken (or to avoid small bones buy the pieces seperately or quarter it yourself), some veggies and some sort of liquid. Depending on the amount of water in the meat/veggies, depends on the amount of liquid you’ll put in. Less liquid makes for less soupy crockpot. There are many substitutions you can make in this recipe.

1 whole chicken (or chicken breasts would work well with this recipe)
1 16oz jar of Paleo-friendly tomato sauce (no sugar!) or you can make your own sauce
1 zucchini, chopped
1 yellow squash, chopped
1/2 yellow onion, chopped
1 pint mushroooms
3 garlic cloves, crushed
salt and pepper to taste
1/2 cup water

Rinse and remove organs from chicken. Place in crockpot. Put veggies on top and around chicken. Pour sauce and water over chicken and veggies. Jiggle pot to make sure air is removed from the bottom or you’ll burn that spot. Set crockpot to the desired time to eat. Enjoy!

  Coconut Curry Thai Chicken and Veggies

1lb of boneless skinless chicken thighs

1 head of broccoli

1 bunch of bok choy

1/2 of a red pepper, sliced

1 16oz can of coconut milk

2 tbs coconut oil

1 heaping tbs of red curry paste

1 tsp (or to taste) of hot chili sesame oil

sprinkle of sesame seeds

Heat 1 tbs coconut oil to medium/high heat in large pan. Add chicken and veggies. In a seperate saucepan, add coconut milk, curry paste, 1 tbs coconut oil and hot chili sesame oil. Heat to med/low and dissolve curry. Pour curry mixture over chicken and veggies, sprinkle sesame seeds and cook on medium heat for 10 more minutes. I usually add a dash of salt because it makes the flavors come together a little better. Enjoy!

“Duck-coise”

This is a salad from Bistro 1245 on University Avenue in Gainesville. It was originally Salad Nicoise with Ahi Tuna. Turns out that so many Patrons ordered it with duck breast instead of Tuna, they decided to put it on the menu that way. Aaron and I have been ordering this salad for 2 years and I finally decided to make it at home… and so can you!

Recipe serves 2

1 lb duck breast

1/4 cup steamed & blanched green beans

1/4 thinly sliced and sauteed onions

1/4 cup tomatoes

1 or 2 hard or soft boiled eggs, however you like them

1/2 of an avocado

For Citrus Vinegarette:

1/4 cup Juice from an orange

Small squeeze from 1/2 lemon, just  a spritz

1 Tbs white wine vinegar

1/2 tsp honey

1/2 cup Avocado Oil

sprinkle of salt and pepper

Rinse duck, pat dry and sprinkle both sides with salt and pepper. Grill duck like you would chicken, only it can be left slightly pink in the middle.  While duck is being closely monitored on the grill, prepare the other ingredients for the salad; boil the eggs, blanch the green beans, sautee the onions,  blend up the dressing,  and chop the tomato and avocado.  Toss together greens and tomatoes in the dressing and plate the others around the greens for an aesthetic plate.  Let duck cool for 5 minutes before slicing; serve atop greens.  Enjoy Duck-coise!

Almond Crusted Chicken with mashed cauliflower and southern greens

For Chicken:

1.5 lbs chicken cutlets or chicken breasts

1 egg, beaten

1 cup almond flour

2 garlic clove, finely chopped and mashed

1 tbs of all purpose seasoning (list herbs here)

For Cauliflower:

1 head of cauliflower

¼ cup yellow onion, finely diced

1 garlic clove, finely chopped and mashed

2 Tbs olive oil

¼ cup- ½ cup of coconut milk

Salt and pepper to taste

For Greens:

1 bunch of collard greens or chard

2 strips of bacon (or turkey bacon)

¼ cup yellow onion, finely diced

2 Tbs olive oil

¼ cup water

Steam cauliflower; Pre-heat 1Tbs olive oil or coconut oil in a large pan to med heat (cast iron works great with this recipe if you have one. If not, use non-stick pan). While that’s going, rinse and dry chicken cutlets. Slice breasts in half if using breasts and voila you have a rough version of a cutlet. Lightly salt and pepper chicken. Beat one egg in flat bowl (used for dredging). On a dinner plate or large bowl, mix together almond flour, garlic and seasoning. Begin dredging chicken in egg and then coating with flour mixture and place in heated pan.

While chicken is cooking, prepare one pot for cauliflower and one deep pan or pot for collards. Heat both to med heat. For cauliflower: Sautee onions in a medium sized pot. When onions are soft and slightly browned, add steamed cauliflower and remaining ingredients for cauliflower. Beat with electric mixer until it looks like mashed potatoes. The more stems you cut off of your cauliflower, the creamier these will be. Add more coconut milk if too chunky.

For collards: Sautee onions and bacon in olive oil until onions slightly brown. Stir in collards and cook for a few minutes before adding the water. Once you add the water, cover and cook until they turn from bright green to “army green” and stems are soft. Enjoy your southern meal, Paleo style!

Duck Breast with Red Wine Reduction with Romaine salad and sun-dried tomatoes and Onion Balasamic Vinegarette

Ingredients:

For duck:

2 lbs of duck breast

1/2 cup chopped carrots

1/2 cup celery

1/4 cup chopped onion

A few sprigs of fresh thyme

1 garlic clove

Juice of 1 orange

2 cups of dry red wine

Salt and pepper to taste

For salad dressing:

1/3 cup chopped white onion

1 well chopped garlic clove

1/2 cup olive oil

1 tsp balsamic vinegarette

1 tsp honey

salt and pepper to taste

For Salad:

Romaine Lettuce

Tomatoes

Sun dried tomatoes

Thin slices of red onion

mushrooms (optional)

capers (optional, they are legumes)

Pre-heat oven to 425 Degrees. Drizzle olive oil in a large pan and heat to medium high. Season both sides of duck breast with salt and pepper (optional). Sear both sides of duck; then sprinkle with 1/2 the thyme and place in the oven for 20 minutes. Remove duck from pan and let sit for 5-10 minutes (covered with foil) after removing from oven. Set pan aside with duck fat… you will use it later.

In a seperate pan sautee carrots, celery, onion and garlic and remaining thyme until soft and slightly brown. Add Juice of orange and wine. Simmer on medium for about 10 minutes until all the alcohol has evaporated. Drain liquid from veggies. Discard veggies and set aside reduction.

As sauce is simmering, sautee onions and garlic until brown (for salad dressing). Chop up veggies for salad. In a blender or food processor, combine all ingredients for salad dressing. Pour dressing over salad and chill in refrigerator until duck and sauce is ready.

After removing duck from pan, keep about 1 cup of the duck fat. Place on stove at medium heat and add red wine reduction. Stir together until slightly thickened. Serve on top of duck. Enjoy!

Chicken, apple and walnut salad

2 chicken breasts

1 chopped apple

1 cup Valdosta Walnuts *

1 cup Paleo Mayo or HIGH QUALITY MAYO

2 TBS honey

Preheat oven to 350 Degrees; bake chicken for 45 minutes or until done; When cooled, pull apart. Mix chicken with remaining ingredients. *You can purchase these at Publix and other stores in our area. To make your own (which is definitely the more Paleo option) coat walnuts evenly in a mixture of canola oil, honey and pepper. Bake 15-20 minutes- do not burn! Omit may and remainder honey. Enjoy for lunch!

Procuttio, sun dried tomato and roasted red pepper stuffed chicken

4 chicken cutlets or breasts

4 slices of procuttio

1/4 c sliced sundried tomatoes

1/4 c roasted red peppers (make yourself or make sure jar has simple ingredients)

1-2 tbs capers (omit these salty legumes if you are 100% paleo)

1/4 c black or kalamata olives (optional)

2 tbs first cold pressed extra virgin olive oil

1-2 cups of marinara sauce (if you buy in a jar, make sure it has no added sugar or preservatives; look for simple ingredients!)

Toothpicks

Pre-heat oven to 375 degrees. Grease 8 x 9 baking dish with a drizzle of olive oil. Prepare and lay out procuttio, sun dried tomatoes, peppers to be stuffed; I prefer the tomatoes and peppers sliced to 1/4 of an inch. Rinse and dry chicken. If using chicken breasts, butterfly the breasts so that they are only connected by one long side. Layer Procuttio and other ingredients. Fold over breast and secure with toothpicks. If using cutlets, layer procuttio and other ingredients, roll and secure with toothpicks. Cover with sauce and bake breasts for 30-45 min (depending on size of breasts); bake cutlets for 30 minutes. Serve with basic vinegarette salad. I topped my salad with tomatoes and toasted pine nuts.

Oven Roasted Chicken

1 whole chicken

2 tablespoons of minced garlic

1 tablespoon of fresh thyme leaves

Salt & pepper to taste

4 tablespoons of olive oil

Pre-heat oven to 400 degrees.  Rinse chicken and remove giblets.  With a pair of kitchen shears, remove backbone of chicken.  Lay chicken flat on to oiled roasting pan (push chicken flat against pan).  In a small bowl, combine garlic, thyme, salt, pepper and 3 tbs of olive oil.  Muddle together just slightly to combine (or rub ingredients with fingers).  Insert some of the rub under chicken skin and put the rest of on top of the skin.  Roast in oven for about 50 minutes.  Remove chicken from oven and let sit for 5-10 minutes before cutting so it doesn’t lose the natural juices.  Serves 4.

Baked Salmon with avocado and dill

  

 

 

 

 

 

 

 

 

Baked salmon with dill and avocado (Breakfast)

This is a fast, easy breakfast if you bake the salmon while making dinner the night before.

(Recipe is for one serving)

3-5oz wild salmon

¼ of an avocado

Fresh dill, roughly chopped

Drizzle of olive oil

Pre-heat oven to 350 degrees. Place salmon in greased pan and drizzle olive oil on top of salmon. Bake for 15-20 minutes or until no longer opaque in the center.

Store in refrigerator overnight. In the morning enjoy cold salmon. Serve with sliced avocado and sprinkled dill on top. Enjoy this easy breakfast!

*Add 1 fried egg for extra flavor and protein if you’re up for it!

Orange, Coconut & Avocado Salad

2 oranges, peeled & separated

1/4 of fresh coconut meat, grated

1 ripe (but not over ripe) Avocado, cubed

1/4 cup choped almonds (optional for added crunch)

Dressing (this salad only needs a little bit of dressing):

1 tbsp raw honey

1 tsp lime juice

2 tbsp olive oil

1/4 tsp orange zest

For dressing, add honey, lime juice, olive oil and orange zest into medium bowl and whisk until mixed.   This should be a large enough bowl to add other ingredients into.  Set bowl aside.

Drain coconut of coconut water and set aside and drink post workout.   Crack open coconut on hard surface with a hammer, it should split open.  Score coconut meat with knife and scrape out with searrated spoon.  Grate coconut and add to dressing.  Peel oranges into natural segments; add oranges and cut avocado to dressing.  Add chopped almonds.  Stir ingredients together gently, being cautious not to bruise avocado.   Serves 2.

Paleo Pancake

 

3 ripe bananas

3 tbs ground flax seeds

1/4 cup sunbutter, almond butter, any nut butter other than peanut butter!

2 eggs

1 tsp vanilla

1/4 tsp cinnamon

Drop of coconut oil for pan

Pre-heat coconut oil in skillet to med/low heat.  Mash bananas with a fork in a mixing bowl.  Add remaining ingredients and mix together.  Consistency should be like regualar pancake batter- add more flax if too watery.  Ladel batter into pan.  It will take about 5 minutes for each side.  Don’t turn too soon or it will fall apart!  Serve with applesauce, a drop of honey or enjoy by itself.

Chicken with Plantains and Guacamole

For guacamole:

2 ripe avocados

1 jalapeno or Anaheim pepper, finely diced

juice of 1/2 a lime

1/4 cup of chopped cilantro

1/4 cup of diced onion

dash of salt

For Plantains:

2 plantains, peeled and sliced lengthwise

About 1/2 cup of Coconut oil (this will be more eyeballed than actually measured)

Dash of salt

For Chicken:

2-3 chicken breasts, cut into pieces (or 1 lb of ground turkey)

1 tbs olive oil

1 tbs of your favorite taco seasoning (gluten-free, sugar free)

Start by preparing guacamole.  Combine all ingredients into medium sized bowl and mix well.  I like mine a little chunky so I only mixed it in the bowl.  If you prefer it smooth, you can put it in a blender and blend to your desired consistency. Chill in refrigerator until ready to serve so flavors can marry.

Next, heat coconut oil to medium-high in a pan.  Place plantain slices in pan and do not turn until the down side is crispy.  They will be easy to move when they are ready to turn over and tough to move when still soft.  You will have to do about 2 batches.  Dash very lightly with salt after they are removed from heat.  These can also be baked at 350 degrees for 20 minutes.  Drizzle melted coconut oil and salt and pepper before baking.  They are more like chips when baked.

While the plantains are cooking, heat olive oil in a seperate pan to medium heat.  Rinse, dry and cut chicken and place in heated pan.  Add seasoning and a TBS of water.  Cover and stir occasionally.

Serve with diced tomatoes and chopped lettuce greens.  Serves 2 or 3 for a meal and 4-6 for an appetizer.

Scrambled eggs with smoked salmon avocado and onions

1 serving:

1 tsp olive oil or coconut oil

2-3 eggs

1-2 oz smoked salmon (easy to eye ball amount that you would like)

¼ of an avocado

1-2 Tbsp chopped white onion (green onion would work well too)

Heat up oil in a small pan on med to med low heat.  Sautee onions for a minute or two until soft.  Crack and scramble eggs in a separate bowl.  Add salmon, avocado and eggs to pan.  Stir occasionally.