November Paleo Recipes from CrossFit Portland --
November 1st
Paleo Pancakes (High Fat Snack)
1 egg per person
1/3 cup of almond meal per egg
1 tbsp applesauce per egg
1/2 cinnamon per egg
1/4 tsp vanilla per egg
1/8 tsp baking soda per 2 egg (optional, use only if making a double portion or more)
Mix all ingredients together in a bowl. Grease a pancake griddle with coconut oil over medium heat. Pour 1/3 a cup of the batter and cook until pancake become dry around the edges, flip over and cook until pancake is light brown. (note these pancakes brown darker than traditional pancakes) Top with applesauce, fresh or frozen berries, avoid maple syrup real or not. Eat with some protein and veggies.
November 2nd
Steak and Broccoli (breakfast or dinner)
2 steaks
1 lb broccoli
Heat a cast iron skillet (preferably) on a medium burner. Add a bit of olive or coconut oil. Season the steak with sage, pepper, and sea salt. Cook for the desired length of time on each side, the rarer the better. Meanwhile, steam or pressure cook 1 lb of broccoli crowns. Serve together, possibly with a side salad. A simple, satisfying meal.
November 3rd
BLT---YES Bacon Lettuce and Tomato Sandwich
4-5 slices of nitrite free bacon
tomato
romaine lettuce or better choice lacinto kale
avocado (optional)
Mayo (canola or homemade mayo)
Mustard (if you like)
Pre-heat oven to 400 degrees. place bacon in a single layer on a baking sheet bacon and bake for 10-15 minutes. Meanwhile, slice the tomato and avocado. Wash and pat dry long leaves of the lettuce or kale. Spread the mayo and mustard on 2 long lettuce leaves, place the tomato slices and avocado on one of the lettuce leaves, top the avocado slices with the bacon and cover the bacon with the other lettuce leaf. Additional leaves can be used to make the sandwich less messy and easier to consume.
November 4th
Salmon and Cabbage Salad
~4 cups of shredded cabbage
5 oz canned wild salmon
1 Tbsp minced ginger
1 Tbsp toasted sesame oil
1 Tbsp sunflower seeds
Combine all in a large salad bowl. Enjoy!
November 5th
Green Beans and Bacon
1 pound green beans
4 oz bacon ends (new seasons or wild oats meat department ask for bacon ends)
2 cloves garlic (garlic press)
1 tsp onion powder
1 tsp thyme
Pre-heat oven to 350 degrees. Wash green beans and cut off ends. Cut bacon into bite size pieces. Place green beans and bacon on boiler pan bake for 15 minutes, stir green beans add spices then bake for 15-20 minutes longer.
November 6th
Kale and Tomato Sauce
1 bunch kale, chopped
1 cup tomato sauce (w/o sugar)
1 clove chopped garlic (more if you like to ward off vampires)
1 Tbsp olive oil
Saute about 6 cups of chopped red kale in 1 Tbsp olive oil. After 4-5 minutes, add some tomato sauce and chopped garlic. El Pato makes a great, inexpensive enchilada sauce that is very good. Cover and simmer on low for 10 minutes.
November 7th
Acorn Squash Hash
1 acorn squash, cut into pieces
1 Anaheim pepper
1 onion
1 Tbsp olive oil
Cut the squash in half, remove the stem and seeds. Cut the squash into squares (about 1" square). Chop the onion, then stem, seed, and chop the pepper. Heat the olive oil in a skillet, then saute the squash, onion, and pepper. Toss often until the veggies are lightly browned and soft. Serve warm.
November 8th
Beet Apple Salad
• 1 lb beets
• 2 Tbsp olive oil
• 2 Tbsp lemon juice
• 1 apple
• 1/2 cup finely chopped red onion
• 1/2 to 1 tsp tarragon
Cut the tops off of the beets, then place them in a pot and cover with water. Cover and simmer over low medium heat for 1 1/4 hours. Allow the beets to cool.
Drain the beets, cut off the root, and peel the skin. Slice the beets crosswise into thin slices, then place them in a bowl. Pour the oil and lemon juice over the beets, then chill in the refrigerator.
Core and chop the apples. If you are feeling particularly paleo, chop up the core also and include it for some extra nutrients. Chop the onion. Mix into the beets, sprinkle some tarragon on top, and serve.
November 9th
The following recipe is an excerpt from my book "Cooking for Health and Performance". We cooked this last night, using a pressure cooker. I had forgotten how tasty this one was!
Chunky Pumpkin Soup
This one makes a great seasonal post training
meal. It can be prepared several ways. If you
pre-cook the pumpkin, you can prepare this
pretty quickly. Look for a small pumpkin such as
an Amber Cup pumpkin. Avoid the large ones
used for Jack-O’-Lanterns!
Time: 15 min with pre-cooked pumpkin
One slice of bacon
2 C of pumpkin, cut into small chunks
1 medium yellow onion, sliced
1/2 C of chicken broth
1 lb of cooked and cubed pork
1/2 tsp cumin
pepper to taste
There are two ways you can prepare the pumpkin.
Start by cutting the pumpkin in half, then remove
the seeds. To pre-cook, place the halves face
down in a baking dish, and add around 1/4 C of
water. Bake for 30-35 min at 375 degrees, then
remove and allow the pumpkin to cool. When
it is cool enough, remove the rind and cut into
small squares. The alternate method is to first cut
the pumpkin into squares and remove the rind
before cooking.
Cut the bacon into small pieces, and saute in
a wok or large skillet. Add the pumpkin, onions,
and broth. Cover and cook on medium heat for
around 20 minutes if using uncooked pumpkin,
or 6-7 minutes if you’ve already cooked your
pumpkin. Stir occasionally, adding the pork and
spices. Olive oil can also be added if you need to
up your fat blocks.
November 10th
Shrimp and Pesto spaghetti squash
1 package shrimp (from Trader Joes pre-cooked tail off)
2 cups fresh basil leaves
4 cloves garlic
1/2 cup Olive Oil
1/3 cup pine nuts (I mixed half pine nuts and half pecans)
sea salt and fresh ground pepper to taste
Pre-heat oven to 375 degrees.
Cut spaghetti squash in half, scrap out the seeds. Place squash face down in a baking dish with about 1/2 cup of water. Bake for 30-35 minutes in pre-heated oven.
While squash is baking make pesto
To make pesto
Using a food processor or blender combine the basil and the pine nuts, pulse a few times in a food processor. Add the garlic, pulse a few times more. Slowly add the olive oil in a constant stream while the food processor/blender is on. Stop to scrape down the sides of the food processor/blender with a rubber spatula. Add sea salt and pepper to taste.
To make shrimp
Rinse shrimp in cold water, stir fry until warmed through. Add pesto and cook until warm. We like to cook the pesto with the shrimp for 10 minutes to allow the flavors to infuse.
When spaghetti squash is cooked, carefully scrap the strings onto a plate, top with pesto and shrimp.
We served our yummy pesto with a salad made with Trader Joes Herb Spring Mix tossed lightly with olive oil and sea salt.
November 11th
Quick and easy greens
1 bag Trader Joes Southern Green Blend
1/2 cup broth
2 cloves garlic
salt
pepper
In a large skillet empty bag of greens add broth and simmer covered for 15 minutes, add garlic and simmer for another 5 minutes, add salt and pepper to taste
November 12th
New Spin Tuna salad
1 can Trader Joes no salt Tuna
1 tablespoon mayo (or more or less depending on fat needs)
1/2 tsp horseradish
1 tsp dijon mustard
2 celery stalks
1 tablespoon capers
optional olives I like green olives
blend first four ingredients together set aside. Chop celery and olives (if using) add to salad, add capers mix thoroughly and enjoy this new version of an old classic. Almost cheesy flavor.
November 13th
Easy Vegetable and Meat Soup
1 pound ground beef
4 cups beef broth
6 oz shredded cabbage (pre-shredded cabbage mix works great)
2 oz bacon ends
3 cloves garlic
salt and pepper to taste
Cook bacon and cabbage in a saucepan about 8 minutes. Add ground beef cook until 3/4 done. Add beef broth and garlic simmer for 20 minutes.
November 14th
Easy breakfast eggs
2 oz breakfast sausage
4 oz shredded cabbage
2 tablespoons coconut milk
2 eggs
Cook sausage and cabbage together until sausage is done. Add coconut milk and 2 eggs. Scramble together until eggs are cooked to your desired consistency.
November 15th
Mayonnaise
1 whole egg
1/3 cup Olive Oil (I use half olive oil half coconut oil)
1 tsp lemon juice or lime juice
1/2 tsp mustard powder
Crack the whole egg into a blender and add lemon juice and 3 tablespoon of oil, blend continuously adding more oil every minute on the minute for 5 minutes making sure oil is all used up at the end of the 5th minute. (really important to slowly add oil to make the mayonnaise creamy)
You can spice this mayo up however you choose. I like to add cumin and chili powder for a spicy Mexican dish. Or add curry and turmeric for an Indian flare.
November 16th
Taco Salad
1 lb ground grass-fed beef
1-2 tblsp taco seasonings from New Season's bulk section
1/2 cup water
salad mix ( I like to use the herb blend from Trader Joes)
1 medium tomato or 1/2 basket of cherry tomatoes
4 green onions
1 cup white onion diced
1 small can black olives sliced
Dressing
1 cup your favorite salsa
1/2 cup mayo
1-2 avocados depending on fat needs and number of humans consuming the meal
1 tsp cumin
1 tsp paprika
1 tsp lime juice
1/2 fresh cilantro (optional)
sea salt and fresh ground pepper to taste
Cook white onions for 3 minutes in a skillet over medium-low heat add beef and cook being careful not to over cook . Once browned add water and taco seasoning allow to simmer until water is mostly evaporated stirring often, add salt and pepper to the meat once water has evaporated to taste. While meat is cooking chop the green onions and set aside.
In a food processor or blender combine all of the ingredient for the dressing. Blend until creamy adding salt and pepper to taste.
November 17th
Family Finger Food
Finger Food Meatloaf
1/2 lb ground turkey
1/2 lb ground sausage
1/2 lb ground lamb
1 1/2 tsp thyme
1 1/2 tsp onion powder
1 1/2 tsp mustard powder
1 1/2 tsp oregano
1 1/2 tsp salt
fresh ground pepper to taste
1/4 cup mayonnaise
1 egg
1/2 cup ground nuts your choice (or nutmeal)
----------------------------
Veggies
carrots
peppers
jicima
cucumbers
Pre-heat oven to 375 degrees. Mix all meatloaf ingredients in a large bowl. Measure out 2 tablespoons of meatloaf concoction and roll into a long french fry shaped meat loaf, place on a lightly greased broiler pan or cookie sheet, continue to make long french fry shaped meat loaves until meat concoction is gone. Place broiler pan in the pre-heated oven and bake for 40 minutes or until meat loaves are firm and don't easily crumble when handled. Remove meat loaves from pan and place on tray, you can either cool meat loaves by placing in refrigerator or serve warm.
Slice veggies in long thin strips, like french fries. Serve with meat for a fun relaxing evening of finger foods and games.
November 18th
Here is another excerpt from "Cooking for Health and Performance"
Mexican Cole Slaw
Time: 4 minutes
2 1/4 C shredded green cabbage
1-2 Tbsp minced anaheim peppers
Pinch of sea salt, optional
1 Tbsp lime juice
Combine cabbage, pepper, and salt in a bowl.
Drizzle with lime juice.
November 19th
Ginger Eggs
3-4 omega 3 eggs
2 tsp olive oil
1 Tbsp minced fresh ginger
Sea salt
fresh ground pepper
Saute the ginger in the olive oil over medium. 1-2 minutes should be good if the skillet is hot. Beat the eggs in a bowl, then add to the skillet. Scramble, then serve topped with the s&p.
November 20th
Simple Beef Stir Fry
6 oz sirloin steak, cut into thin strips
sea salt & pepper
olive oil
minced garlic (to taste)
Season the beef with the s&p while you heat the olive oil in a skillet over medium heat. Add the meat to the skillet and saute, stirring, until lightly browned. Add the minced garlic, saute one minute more. This is great served with a big side salad and some steamed broccoli.
November 21st
Broccoli stems and sausage
cut off the rough part of the broccoli stem. Put sausage in a pan to start cooking over medium heat (we used the turkey, sage sausage from New Seasons). Slice broccoli stems into small chunks throw in with sausage. Cook until sausage is warm through and broccoli stems are soft, about 8-10 minutes.
November 22nd
- 1 lb chicken cutlets, cut into bite size
- Salt and freshly ground black pepper
- 3 cloves garlic, sliced
- 1/4 teaspoon red pepper flakes
- 3 tablespoons olive oil
- 2 lemons juiced
- 2 cloves crushed garlic
- 1 package kelp noodles
- salt and pepper to taste
Season chicken with salt and pepper. Heat a large pan over medium heat and add chicken. Cook until golden and completely cooked. Remove to a plate to cool slightly. Rinse kelp noodles stir fry in pan over medium-high heat for 4 minutes. While cooking season with salt, pepper and garlic. Add chicken and serve.
November 23rd
Aaron Schmidt, longtime CrossFit Portland athlete and trainer, sent this great recipe along recently:
Squash 'n Salmon
In a frying pan with coconut oil:
- half of a small butternut squash, cubed
- 3 cups (raw) spinach (cooks down quite a bit)
- 1 apple, cubed
- 1/4 small while onion, finely chopped
- 2 cloves garlic
- 1 tbsp cumin
In the other side of the pan or in another pan
- 4oz wild caught salmon
When the salmon was cooked through (4 minutes each side?) I peeled the meat away from the skin, discarded the skin and mixed the meat with the veggies. After it was all done I added tbsp of flax oil, salt and pepper to taste (clearly all optional).
I threw this together just because I had random ingredients around. It was one of those: "Do I have anything in the house?" meals that turns out really well. As you know, the options for improvising with this are unlimited. I did the same thing last night but replaced the salmon with 3 eggs. Really good too!
Let me know what you think, and feel free to post it if you like it.
November 24th
Cauliflower and Salmon Soup
1 Tbsp coconut oil
1/2 cup chopped onion
1 Tbsp minced garlic
1/4 tsp cumin
1/2 tsp coriander
1/2 tsp cinnamon
2 cups water or vegetable broth
4 cups + rough chopped cauliflower
1 can wild caught salmon or mackerel
1/3 cup shredded carrots
1/4 cup chopped pecans
sea salt and pepper to taste
Saute the onions in the oil. Once they are soft, add the garlic and spices. After a minute, add the water or broth and the cauliflower. Bring to a boil, then reduce heat and simmer for 15 minutes. Allow to cool a bit, then puree the soup base in a blender. Pour into bowls, add the fish, then mix. Top with the carrots, pecans, and s&p.
November 25Th
Regular Beef
1 package stew beef
1 can diced tomatoes
1 cup pitted prunes
2 cups chicken or beef broth
1 large chopped onion
2 tbsp olive oil
Put all ingredients into a pressure cooker for 30 min. Or for 4 hours in a crock pot.
November 26th
smoked paprika sweet potatoes
2-4 sweet potatoes
1 tsp smoked paprika per 2 potatoes
1 tblsp Olive oil per 2 potatoes
pre-heat oven to 350 degrees. Wash and chop sweet potatoes into homefries chunks. Toss with olive oil and paprika. Place on a baking sheet and bake for 40 minutes, or until potatoes are soft.
November 27th
Bacon and Leek with Boiled Eggs
Ingredients
3 bacon slices, diced
1 small leek, ends removed and sliced
3 asparagus stalks
2 eggs
1tbs oil
Salt and pepper
Instructions
Place eggs in a pan with boiling water and cook to reach desired texture.
Meanwhile, place oil and bacon in a frying pan on medium heat and cook until bacon has started to crisp. Add leek
and asparagus and stir continuously for a further 1min, or until leek is tender.
Remove eggs from pan, peel and cut in half and place on a serving plate. Place bacon and leek mixture along side the
eggs.
Serve straight away.
November 28th
Left over turkey and cauliflower casserole
21/2 cups crisp cooked cauliflower
1 tblsp chopped onion
11/2 tsp curry powder
2 cups turkey (or ham) diced
9 pimiento-stuffed olives sliced (black olives can be substituted)
1 can coconut milk
1 tsp arrowroot
1/2 cup crushed almonds
Pre-heat oven to 350 degrees. Heat coconut milk over med heat. Mix in arrowroot powder until dissolved. Combine cauliflower, curry, onions, put in a shallow baking dish. Place diced meat on top. Pour coconut milk over top of turkey. Top with almonds. Bake in pre-heated oven for 30 minutes.
