Monday, October 31, 2011

Warrior Dash 2011 - Sunday 10/30/11

On Sunday my husband, our friend Rob and I went down to Hollis(Gilroy area) to run the 5k Warrior Dash with 11 obstacles thrown into the mix.  It was so much fun, but so hot! It was well over 85+ degrees F and no shade to protect you from the heat. My favorite part was climbing the ropes, I was pleasantly surprised at how quick I got up them.  Doing crossfit has paid off in making my upper body so much stronger! These days I have been running a typical 5k in around 26-27 min, but I definitely felt myself slow down the last mile due to over heating & lack of water.  Considering all the factors I was pretty happy with my 35 min time.  Congrats to Edo & Rob too!  Can't wait to do it again next year!

Before the Race:

After the Race:

Tuesday, October 25, 2011

Mrs. B's Lentil Soup - Oldie but Goodie

This isn't something I am eating these days, but I can admit I do miss eating it.  It used to be one of my favorite go to soups that I created a little over a year ago now.  For those non paleo and able to digest lentils/legumes - Enjoy!  

This might seem like a lot of steps, but it is actually very easy to make once you get the hang of it.

This yields 6-8 servings. 

 Base Ingredients Needed: 
  • 1 Cup Dry Red Lentils (Or any variety will work - The Red lentils cook down the fastest in soups)
  • 2-3 Tablespoons Coconut Oil or Olive Oil
  • 1/4-1/2 Cup Dry Quinoa (any color will work)
  • 6-8 Cups of Water or Broth of your choice  - Possibly more broth if you like more liquid in your soups.
  • 1/2 Large Onion Diced
  • 3-4 Whole Carrots Diced
  • 4-5 Stalks of Celery Diced
  • 3 Yukon Gold Potatoes Diced w/ Skin Left on (When you peel a potato it turns it into a refined carb, if you leave the skins on it is considered a complex carb.  The skin is also where all the fiber is in veggies & fruits).
  • 2-3 Garlic Cloves 
  • Himalayan Sea Salt - To Taste
  • Black Pepper - To Taste
  • Optional ingredients I like to add to the Base:
    • 1/2 Cup Edamame Shelled(I buy a frozen Organic Brand)
    • Organic Tempeh – ground up
    • 2 Tablespoon Chia Seeds(Very High in Omega 3 Fatty Acids)
    • 3 Tablespoons Hemp Seeds-Hulled(Adds a nice nutty flavor - High in Heart Healthy Omegas)
    • 1 Shallot
    • 2-3 Tablespoons of Nutritional Yeast (High in Vitamin B12)
    • Smoked Paprika - To Taste
    • Cumin - To Taste
    • Turmeric - To Taste
    • Ground Chipotle Pepper-To Taste
    • Cayenne Pepper - To Taste
    • Olive, Hemp or Flax Oil - Drizzle a little on top of the soup before serving 
    • (Optional)Parmigiano Reggiano or Pecorino Romano - Grate a little on top of the Soup before Serving
    Any of the following Veggies fresh or frozen: 
    • Spinach, Peas, Green Beans, Swiss Chard, Kale, Corn, Red Bell Pepper, Tomato, Sweet Potato, Shallots...the list is endless. Pick any of your favorite veggies it will taste fabulous!
    1. Sauté Diced Veggies in Coconut Oil on Medium Heat for 7-10 min.  I use the same pan I plan to make my soup in.  Add some of your seasoning in after the veggies have been sauteing for about 5-7 min
    2. Add 6-8 Cups of Broth or Water, Lentils, Quinoa and another other ingredients you have chosen from the Optional list.  Stir.  Cover w/ Lid and bring to a boil by using Medium Heat. Once the pot is boiling, stir again and lower heat to med-low heat.  Set timer for 20 min 
    3. Once timer goes off stir soup.  Taste to see if more spices need to be added.  Also, check to see if more broth/water is needed to adjust to your desired consistency. Cover, and set timer for 15 min
    4. Once timer goes off stir soup, adjust based on step 3 above, cover and simmer on low heat for 20 min
    5. Serve up the soup & Drizzle a little hemp, olive or flax oil & grate a little parmigiano reggiano on top & serve

      Enjoy the goodness of Lentil Soup!!

Roasted Butternut & Pumpkin Soup w/ Toasted Seeds & Bacon(optional)

I decided to try and give it a go at making a roasted butternut squash & pumpkin soup tonight.  I am glad I did it turned out delicious!  I used turkey bacon this time but I think baked pork bacon would be best for taste & consistency in the soup as a topping.   Enjoy this warming fall soup!  There are a few steps to the process but it is well worth the effort.

This soup can be made vegetarian/vegan by using veggie broth and omitting bacon.

Roasted Butternut & Pumpkin Soup

Serves 8-10

2 Organic Butternut Squash
2 Organic Sugar Pie Pumpkins
12 oz - Homemade Chicken Stock - I would have used 48oz total liquid from the stock but I forgot to thaw some out so I used water for the remaining liquid needed.
36 oz - Filtered Water
1/2t Cayenne - Soup Base
1T Cumin - Soup Base
1/2t Cumin - for Seeds
Coconut Milk(optional)
1T Garlic Powder - Soup Base
1t Garlic Powder - for Seeds
1T Onion Powder - Soup Base
1t Onion Powder - for Seeds
3-4t Sea Salt or more to taste
1/2t Black Pepper - Soup Base
1-2t Smoked Paprika - Soup Base
1.2-1tKelp Granules - Organic Sea Seasonings - Soup Base
Coconut Oil
Turkey Bacon - 3 Slices per bowl of soup - You can choose to use pasture raised pork or grass fed bison/beef bacon as well.

Utensils Needed:
Baking Pan - Large & Small
Measuring Cup
Measuring Spoons
Cutting Board
Stock/Soup Pot w/ Lid
Convection/Toaster Oven - Not required but comes in handy to roast seeds while squash is roasting in the regular oven.
Immersion Blender - If you don't have one of these you can blend the squash after cooking in batches to put into the stock pot.
Cast Iron Pan or Frying Pan


  • Turn oven to 415 degrees F
  • Wash butternut squash and pumpkins, cut in half and scoop out seeds.  Set seeds aside for now.
  • Put 1/2-1 inch of water in large baking pan place squash & pumpkin face down
  • Place into oven for 20-40 min(Cooking time may vary. It is best to check back on it every 10 min after you have cooked it 20 min.)
  • Turn on Toaster oven to 350 (if you don't have one you can toast the seeds after the squash is done)
  • Rinse/Clean Seeds in a strainer from Squash/Pumpkin
  • Rub coconut oil on the small baking pan and toss on seeds
  • Add 1/2t cumin, 1t garlic & onion powder and ensure each seed is coated.  You can add a little sea salt and black pepper if you would like too.
  • Place into toaster oven and cook for 15-25 min. (Mine took 25 min but ovens could vary so it's best to check on them every 5 min after you have hit 15 min of cooking time)

  • Add 12 oz broth, 36 oz water, 1/2t Cayenne(optional), black pepper, kelp granules(optional), 1T Cumin, Garlic Powder, Onion Powder, Sea Salt, Smoked Paprika into stock pot stir, bring to boil and simmer w/ lid until you are ready to add the squash & pumpkin.

  • While squash/pumpkin is roasting - In a cast iron pan add 1tsp Coconut Oil and warm on medium heat for 2-3 min

  • Add turkey bacon into pan and cook 5 min each side or until desired crispiness - set aside until ready to use
  • Remove Squash/Pumpkin and let cool for a few min.  

  • Once cool enough to handle scoop out insides.
    • If you have an immersion blender you'll scoop all of the pumpkin and butternut squash directly into the stock pot, and use your immersion hand blender to puree soup
    • If you have a blender you'll place the squash/pumpkins in batches to blend/puree and add to the stock pot
  • Stir soup and let sit for 5-10 min on low

  • Chop up bacon into bits
  • Ladle soup into bowls, Drizzle with coconut milk(based on your desired creaminess)
  • Top with 3 pieces of bacon(bits) and 1T pumpkin seeds or more if you like
  • Enjoy!

Monday, October 24, 2011

Turkey Taco Lettuce Wraps

1/2 lb Ground Turkey Breast
1/2 lb Ground Turkey Thigh
2 TOlive Oil
3 Garlic cloves - pressed
1/2 large Jalapeno - Seeded
1/4t Jalapeno Diced
Butter Lettuce
1 Avocado - Diced
1 Roma Tomato - Diced
1/4 Red Onion Chopped
2T Cilantro - Chopped
1 Lime or Lemon - I used a lime today
Organicville Sriracha
1-2t Sea Salt
1t Cumin
1t Chipotle
1t Onion Powder
1t Garlic Powder
1/4tsp Cayenne Pepper (optional)
1/4 cup water

Utensils Needed:
Frying/Sauce Pan w/ lid
Small bowl
Measuring Spoon
Wood Spoon

  • Add 1T Olive oil into pan turn on Medium heat, add diced jalapeno and saute for 2-3 min, add garlic and saute for an additional minute.
  • Place Turkey into Pan and break apart and stir into garlic/jalapeno mixture
  • Add Sea Salt, Cumin, Chipotle, Garlic & Onion Powder, Cayenne Pepper, 1T chopped Cilantro
  • Cook mixture until all pink is gone in the turkey
  • Stir in 1/4 Cup water and turn on low heat and cover w/ lid for 5-7 min (until all liquid is absorbed)
  • Chop Avocado, Tomato Onion, remaining Cilantro, 1/4 tsp Jalapeno
  • Place into bowl, stir and squeeze juice of one lemon or lime into mixture
  • Rinse 6-8 Butter Leaves and Dry
  • Place taco meat in butter leaves, top with fresh avocado salsa & Sriracha(if you like extra spice)
  • Enjoy!
I also made herb crackers from The Food Lovers' Primal Palate cookbook.  They are so GOOD! I ate them with a simple guacamole made w/ onion, garlic, sea salt, black pepper & avocado. 

Sauteed Kale w/ Farm Fresh Eggs

1-2c(s) Organic Kale - Chopped
1/4c Shredded Carrot
1/4c Red Cabbage - Shredded or Chopped
3 Cloves of Garlic - Pressed
Farm Fresh Eggs
2t Coconut Oil
2T Apple Cider Vinegar
Sea Salt & Black Pepper - To Taste

Utensils Needed:
Non stick omelet pan
Frying/Sauce Pan w/ lid  - Large/Medium Size
Cutting Board
Measuring Cup
Garlic Press

  • Chop kale, shred carrots & red cabbage
  • Press 3 Garlic Cloves and Set aside
  • Add 1 tsp Coconut Oil into Frying/Sauce Pan and turn on medium heat
  • Toss in Pressed Garlic - Saute
  • Add Kale, Carrots and cabbage and saute for 1-2 min - Stirring - careful that the garlic doesn't burn
  • Add 2-3T Apple Cider Vinegar - stir in and turn down to medium/low and cover with lid to steam a little longer with the cider vinegar
  • Put 1 tsp coconut oil into non stick omelet pan on medium heat
  • Crack 1 egg into dish and pour into omelet pan and cook to desired egg yolk consistency, repeat with additional egg(s) if necessary
  • Place Sauteed Kale onto plate and top with your fried eggs.
  • To taste add a little sea salt & black pepper
  • Enjoy!

Saturday, October 22, 2011

Warm up this fall with Soup! - Chicken Chipotle Soup

This soup is great to make ahead of time and freeze for those lunches or nights where you don't have time to cook and just need to thaw & warm something up in a pinch.  Making it ahead on a Saturday or Sunday is perfect!
  • 2 tbsp coconut oil
  • 1 onion, finely chopped
  • 6 cloves garlic, thinly sliced 
  • 3-4 skinless, boneless chicken breasts, cut into 1/2 in" pieces 
  • Canned 2 chipotle chilies in adobo sauce, finely chopped, plus 2 tbsp adobo sauce from can - Be careful to buy the non gluten brands.  Some  have flour in them.
  • 7 cups broth - I use homemade chicken broth
  • 1/2 cup fresh cilantro chopped
  • Juice of 2 limes or lemons
  • Himalayan Sea Salt and Black pepper – To Taste
  • 1 Green or Red Bell Pepper
  • 1 Large Tomato
  • 1 avocado, thinly sliced
  • 3 tbsp Hemp Seeds(optional)
  • 1 cup Kale – chopped finely
  1. In large saucepan, heat coconut oil medium-high heat. Stir in onion, garlic & kale, lower the heat to medium and cook until onion begins to brown - about 7 min. 
  2. Increase the heat to high, push the veggies to the side of the pan, add the chicken and cook, stirring until golden, about 5 min. 
  3. Add chopped bell pepper, tomato, chipotles & hemp seeds. Stir in adobo sauce & chicken broth
  4. Simmer on med-low heat for 15-20 min
  5. Stir in cilantro & lime juice, season w/ sea salt & black pepper(to taste) and simmer an additional 5 min
  6. Remove from heat and serve up and garnish with avocado

Chia Seed Cereal - HDL Boosting Snack or Breakfast

Ingredients: A great HDL boosting snack or breakfast 
  • 4-6  tbsp Chia Seeds – Can be found at Whole Foods in the bulk section or near protein powders prepackaged
  • 4 tbsp – Almonds Slivers or chopped or diced whole soaked raw almonds (or any nut of choice)
  • 2 tbsp dried unsweetened cranberries, raisins or currants
  • 1-2Apple(any variety) w/ skin – diced
  • 1 cup Vanilla, Stawberry, Blueberry or Raspberry Almond Mylk(recipe will be posted later for reference on how to make your own) Coconut Milk or Full Fat Organic Milk w/ Vanilla Extract added
  • ½ tsp Cacao Nibs- chopped(optional – add a little caffeine to your breakfast if you trying to stop drinking coffee)
  1. Shallow wide cereal bowl – place Chia Seeds into Almond or Low Fat Milk w/ ½ stp vanilla extract(only if using plain almond or reg milk) – Let soak for 5 min – stir every 20-30 sec to stop chia seeds from expanding and clumping together
  2. While soaking dice apple, nuts of choice, and cacao nibs(optional)
  3. Add chopped ingredients into stir & enjoy!
Serves 3-4 people

Chia Seeds are considered a super food, as they have been around for centuries.  A Chia seed can soak up to 10 times it’s weight in liquid.  These seeds provide an abundance of calcium and protein.  They are easily digested & broken down even when consumed in their raw form in salads or shakes.  The mild taste allows you to add these seeds to any casserole, soup, shake, smoothie, ice cream and pudding.  Chia seeds can also help you lose weight, by binding to your yucky undigested debris in the colon and carrying it out of the system, as well as being filling so the need to over eat on these goes away.  
References: The Magic of Chia & & Thrive 

Friday, October 21, 2011

US Wellness Meats - 1st Order today! =D

We belong to a CSA in Petaluma called Tara Firma Farms, but sometimes I want to try other cuts of meat they don't offfer.  So I just purchased my first order of grass fed meat, pasture raised poultry from US Wellness.  I can't wait to get it in the mail!! I have been wanting to try sugar free beef bacon because I keep hearing so much about it.  It is supposed to taste like a cross between beef jerky & pork bacon. YUMM!

Sugar Free Beef Bacon -

I also purchased these to try out too.

Teres Major Steak -
Pet Burger - A lil treat for Roma -
Bison Tri Tip Roast -
Free Range Drumsticks -
Organic Dried Mulberries -

Chicken Fusion Curry w/ Cauliflower Puree

I am on a mission these days to try and duplicate some of my favorite non paleo recipes that my husband has made over the years.  He is an amazing chef/cook & winemaker! =D  I am super lucky!  He was off last night in a racquetball match at the gym, so I decided to try and attempt this on my own.

His recipe includes breading the chicken with flour, which I know longer eat since I steer clear of all gluten these days.  In addition the curry sauce has a touch of heavy whipping cream, and since I am not eating dairy outside of grass fed butter/ghee I am going to use whole fat coconut milk out of a can.

2 Boneless Skinless Chicken Breasts or  3-4 Thighs
1/4c Coconut Milk - Full fat from can OR 1/4c Organic Heavy Whipping Cream
Coconut Flour
2T Olive Oil or Grapeseed Oil
1/2c White wine
1/2c Chicken/Beef or Veggie Broth - I used my homemade chicken broth we made last week.
1/2 T - 1T Curry Powder(yellowish/tan kind) - To taste
Sea salt & Black Pepper - To taste
1t - Italian seasonings

Utensils Needed:
Meat tenderizer w/ a smooth side
Chopping Board
Large Frying/Sauce Pan
Measuring Spoons
Measuring Cups
Wax paper


  • Slice up chicken into 4 pieces(from the 2 breasts), place on top of cutting board and cover 1 piece with wax paper and pound out until flattened consistency.  Continue until all pieces are done.

  • Lightly coat breasts/thighs with coconut flour. 
  • Put Olive Oil or Grapeseed oil into pan on med/high heat - let get warmed up
  • Place chicken & Italian seasonings into the pan and brown both sides

  • Deglaze pan w/ white wine, reduce white wine to about half
  • Add broth - reduce to about half

  • Add Coconut Milk or Cream, Curry Powder, Pepper & Sea Salt

  • Let simmer for a few minutes after stirring
  • Serve!
Last night I also made Cauliflower Mash - but added a little more broth so it would be more like a puree to put underneath the chicken and topped w/ the curry sauce.  Enjoy!

Chorizo Scramble - Easy Peasy!

I know so many people who don't feel they have the time to eat breakfast during the week.  Think about it...this is the first chance you have to fuel your body after fasting through the night.  Maybe the name breakfast came from the idea BREAK the FAST.  Don't you want to fuel your body so you can start your day off the right way?  You don't want to be cranky and irritable come 10am in the middle of a meeting because your blood sugar is dropping, and the grehlin hunger gremlin is screaming at you to eat!  Seriously, all it takes is 10-15 min at most to throw together a quick healthy breakfast.  And by breakfast I don't mean bagels, cereal, granola, toast, pop tarts - this is NOT real food.  These items are loaded with sugar & carbohydrates(processed type) and they will only make your insulin levels spike and leave you feeling tired & cranky after.  Yes they might make you feel good initially but it's only a short period of time and that is due to the insulin spike in your blood.  No bueno! This type of insulin spike can lead to various health problems - heart disease, cardio vascular disease, high blood pressure, Adult Onset diabetes - Type 2(These days we are seeing more children getting because of their high carbohydrate processed diets), low libido, fat around the midsection, obesity, overweight... the list goes on and on.  What do I mean by eating breakfast before heading out the door? It is simply eating REAL food that consists of protein, good fats(avocado, coconut oil, olive oil, olives, grassfed butter/ghee, whole fat raw milk-if you can digest it properly..just to name a few) & carbs from veggies or fruit.   You want your first meal of the day to be something substantial that is going to fuel you in the right direction to start your day stress free & full.  The same goes for children...sending them off to school all loaded up on processed carbs and sugar is only going to hinder their full learning potential.  Studies have shown that if children diagnosed as having ADD & ADHD ate more whole real foods before being sent off to school their attention span would broaden and allow them to sit and learn without acting up in class.  Try it out you might be surprised at the changes you see in yourself and family.  Okay I am going to step down off my soapbox and give you this delicious easy peasy breakfast recipe! Enjoy!

Chorizo Scramble

Ingredients: - Serves 1
2 Organic Pasture Raised Eggs - Whisked
1/3 Tube Humanely Raised Chorizo - No hormones/antibiotics added
1 tsp KerryGold Grassfed Butter - Picked up at whole foods
1 tsp Coconut Oil
2 Green Onions
1/4 cup guacamole(homemade) or 1/4 Avocado

Utensils Needed:
Non Stick Omlet Pan
Wooden Spatula
Cutting Board
Measuring Spoon
Measuring Cups


  • Take casing off of 1/3 chorizo piece and chop up into small pieces - set aside
  • Put Coconut Oil into pan(optional) and once melted add chorizo.  Saute for a minute or two - mine were precooked so I didn't have to do it very long.  If it's raw cook until done.
  • Dump in whisked eggs and scramble w/ chorizo
  • Add butter just before removing from pan and stir in.
  • Plate your scramble and top with green onions & guacamole.
  • Enjoy this super quick tasty breakfast/brunch!

I also made myself a cup of fresh pineapple juice.  I blended 1/4 of a pineapple in my vitamix.  Such a yummy treat!

Doorbell just rang and it looks like my copy of The Food Lovers' Primal Palate cookbook has arrived!!! I can't wait to try out some recipes!!

Wednesday, October 19, 2011

In a Rush - Chicken Sausage & Egg Muffins

This morning I followed the recipe for Egg muffins from The Food Lovers' Primal Palate site.  Link here:  I didn't have any cage free egg whites on hand, so I just used 3 farm fresh eggs, and 3 farm fresh eggs less the yolks.  In addition I used green onions, red bell pepper & an Heirloom Tomato from my garden and sauteed the chopped veggies in Organic Grass Fed/Pasture Raised Ghee(bought mine on Amazon) in place of the coconut oil.   Now that I am beyond the 30 days of eating Paleo I have tried to incorporate grass fed butter & grass fed Ghee into my diet. So far that front is going well on my digestion.  I can't say the same about cheese. Darn!

I sauteed a couple Organic Smart Chicken Free Range - Country Breakfast/Uncured Chicken Sausage Links.  They are so delicious!! I picked them up at the market down the street from my house, but I am guessing Whole Foods or any other specialty market might sell them.

In the photo - Egg Muffins w/ Sausage & Raw Saurkraut(Bubbies brand):

Enjoy! Off to work I go with my in a rush Paleo Breakfast.

Saturday, October 15, 2011

Edo's World Famous Pulled Pork & Coleslaw

My husband Edo made an amazing paleo dinner last night for a few friends.  He smoked a pork butt from our csa Tara Firma Farms.  It turned out absolutely amazing..seriously the best pulled pork I have EVER had.  I woke up thinking about it this morning.  It wasn't just the meat that was amazing it was also the paleo friendly bbq sauce he made for it.   This morning I asked if he would give me the recipe to share so some of you could try and duplicate.  I normally load photos with my recipes, but taking one slipped my mind last night.  Trust me on this's WORTH trying this recipe out if you have a smoker and love pork!  The BBQ sauce would be good on any type of meat/poultry.  Enjoy!!

Edo's World Famous Pulled Pork

Ingredients for Pork Butt:
2lb Pork Butt

Ingredients for BBQ Sauce:
1/4 Cup Olive Oil
1T Gluten Dijon Mustard
1t Lemon Pepper
1t Chili Powder
1t Cumin
2 crushed fresh garlic cloves
1T Apple Cider Vinegar
Pinch of Italian Seasonings (dried herbs of choice)
1tsp Sriracha(Sky Valley by OrganicVille - Gluten Free)
1 sprig of Fresh Rosemary
2-3 sprigs of Fresh Thyme
2-3 sprigs of Fresh Oregano

Equipment Needed:
Lump Cole
Apple Wood
Small Mixing Bowl
Aluminium foil
Basting Brush
Cutting Board

  • Rub Pork Butt Seasonings liberally all over the pork, set aside (30 min to 6hrs)
  • Get your smoker temperature up to 250 degrees F
  • Place pork butt into smoker - close lid
  • Maintain temp between 225-250 degrees F for 2hrs
    • While the Pork Butt is cooking for 2 hrs this is the time where you can make the homemade bbq sauce to apply.
  • In small mixing bowl - whisk together BBQ sauce ingredients listed above (taste to your liking)
  • Once you hit 2 hrs pull the pork out and baste liberally with your BBQ Sauce, and wrap up in aluminum foil.
  • Put back into smoker for 2 additional hrs
  • Remove foil and place back into smoker for 2 additional hours
    • Within those 2 hrs continue to baste with your BBQ Sauce
  • Check tenderness of meat (it should pull off of itself easily with a fork)
  • Remove from Smoker - Let sit for 15 minutes
  • Chop up the meat & eat with coleslaw, or make into paleo friendly pulled pork tacos.
Homemade ColeSlaw

4T Paleo Friendly Mayo (we made our own with olive oil, farm fresh eggs, fresh garlic, italian seasonings, salt & pepper).  There are a ton of paleo friendly recipes on the web for Mayo - The Primal Palate - Food Lovers has a good one too.
2T Apple Cider Vinegar (Bragg's is our choice)
1T Bubbies Pure Kosher Dill Pickle Juice
1 Head of Green or Purple Cabbage - Shredded
Sea Salt & Black Pepper - to taste

Equipment Needed:
Medium Mixing Bowl
Cutting Board
Measuring Spoons
Spoon/Fork to toss 

  • Shred Cabbage - place into mixing bowl
  • Place all remaining ingredients listed above into the mixing bowl
  • Toss all ingredients - taste and add sea salt/black pepper to liking
  • Set aside in fridge until ready to serve with the Pulled Pork

In addition to the recipes above my friend made a delicious paleo friendly chopped salad.  I also attempted making paleo friendly buns to try and make mini pulled pork sliders but I didn't like how they turned out and tossed them aside and enjoyed eating this dish w/ just the meat & the coleslaw mixed together.  Lastly I made the carrot cake from The Food Lovers' Primal Palate site.  The only thing I did differently was only doing 1/4 cup of maple syrup in the carrot mixture.  I didn't want to make it super sweet.   Also, I didn't make the cream cheese frosting to accompany it as I am not eating dairy anymore.  I did attempt a go at their Coconut Buttercream Frosting.  I wasn't as fond of the frosting but the cake was delicious.  I actually liked it more without the frosting on it but maybe that is due to my taste buds changing and dessert snacks tasting more sweet since going paleo and not eating sugary stuff anymore.

This morning I got in my crossfit workout in and I feel great!! Vincent over at Crossfit SL came up with a crazy hard workout but after the fact I loved it.  It made me realize I really need to work more on my over head squats so I can get better at snatches & thrusters.  My workouts are now being logged on my workout log tab.  

Have a wonderful weekend!! 

Friday, October 14, 2011

"Live like a Caveman" - Channel 5 SF - 5 part series

As most you know I am now a paleo grrl and loving it. Check out this 5 part series on SF Channel 5. This research was done by medical drs in the bay area. I got so excited watching this!! Check it out! I know the paleo way isn't for everyone but it definitely works for me. The best things to remember is always try and avoid processed foods and eat more whole real foods. The 5th episode airs tonight at 5, but this site has the first 4.

Thursday, October 13, 2011

Asparagus Soup w/ Pork Belly Bits Topping

Tonight I tried another recipe from the Primal Palate - The Food Lovers website and it did not disappoint. Their recipes are fabulous!! I can't wait to get their new cookbook.  This recipe is definitely worth a try if you love asparagus.  The only thing I changed was using pork belly bits from our farm, because we didn't have any pancetta or prosciutto on hand.  This could be made vegetarian or vegan by using vegetable broth and omitting the meat.

Click Below:
Asparagus Soup w/ Pork Belly Bit Topping

In addition to making soup tonight, I decided I would try and make a carrot cake from their site for a small get together tomorrow evening.  It's in the oven and I will report back on how it turned out w/ the recipe link.

Happy Friday!

Sunday, October 9, 2011

Grain-Free Sweet Potato Muffins

I recently ran across a recipe for grain free pumpkin muffins from Balanced Bites.  I went to Whole Foods last week to pick up a can of organic pumpkin puree and it appears they were all sold out.  I instantly thought wait a minute...sweet potato puree might work too.  A couple of years ago I used sweet potato puree instead of pumpkin puree for a pie over Thanksgiving and I remember it turning out delicious too.  My recipe is slight different but almost spot on to the one Balanced Bites created.  Enjoy either paleo friendly recipe I am sure they are both delicious!


  • 1/2 Cup Coconut Oil - melted - I use Tropical Traditions Organic Gold Label
  • 6 Eggs, beaten - I use Pasture Raised Farm Fresh Eggs - Tara Firma Farms
  • 1tsp Vanilla - I use Simply Organic Madagascar Vanilla Extract
  • 1/2 of a 12oz can of Organic sweet potato puree (or you can use Pumpkin puree as Balanced Bites does)
  • 1/4 cup Maple Syrup 
  • 1/2 cup Coconut flour
  • 1 1/4 tsp Pumpkin Pie Spice - Trader Joe's Brand (Ingredients - cinnamon, cloves, ginger, cardamom, nutmeg & lemon peel)
  • 1/4 tsp baking soda 
  • 1 tbsp semi-sweet mini chips - Enjoy Life Brand purchased at Whole Foods (does not contain soy, dairy or nuts) 
  • 2 tbsp raw walnuts - finely chopped (rinsed)
Utensils Needed:
  • 1 non stick muffin pan - This is the pan I use, which I purchased off of Amazon - Baker's Secret - 12 muffin pan
  • 2 mixing bowls
  • whisk
  • spoon
  • measuring spoons
  • measuring cups
  • oven or convection oven
  • Preheat oven to 400 degrees F
  • Grease muffin pan with a little coconut oil. I used a paper towel and just lightly coated the inside of the pan.
  • Beat 6 eggs in medium mixing bowl
  • Add melted coconut oil, vanilla, maple syrup, sweet potato puree - mix thoroughly with eggs using a whisk
  • In a separate bowl add & mix dry ingredients - coconut flour, baking soda, pumpkin pie spice
  • Slowly mix dry ingredients into wet mixture and whisk until fully mixed(w/ no clumps)
  • Stir in Chopped Walnuts & Chocolate Chips
  • Scoop enough into each section of the muffin pan 
  • Place into oven and bake for 15-20 min.  
  • Let Cool & Enjoy!

Recipe makes enough for 12 standard sized muffins.  

Grehlin the Hunger Gremlin - Always hungry/tired?

What signals your body it is hungry?  It's the "hunger hormone" Grehlin, which is produced in the stomach & pancreas.  In the average person grehlin signals you when it's time to eat and when it's time to stop.  So the next time you get that sudden urge to eat something it is Grehlin telling you it's time to feed your body with healthy whole foods.

Grehlin activates the award center in your brain upon eating, causing feelings of pleasure & elatement.  This thought helps back up the notion that some people can become addicted to food, just like someone who would be addicted to drugs looking for a quick fix to feel "better or normal".

Does Grehlin affect my weight?

Someone who might be obese or over weight typically has their Grehlin running out of whack and higher than normal, and causing you to feel hungry all the time.  To much of Grehlin isn't a good thing, it  causes your metabolism to slow down and in turn your fat burning slows causing those extra calories to be stored as fat.  Yep you guessed it more weight gain.

Do you always feel tired & hungry?  Lack of good sleep causes an increase in grehlin production in the body.  And as you know by now it causes you to feel hungry.  The increase in grehlin decreases leptin production, the hormone that helps to suppress your appetite.

What can I do to get this under control?

    • Try to get a minimum of 7-9 hrs a night of uninterrupted sleep
      • Purchase black out curtains & keep your room as quiet as possible
      • Try and sleep with all electronics off or out of the bedroom at all times
      • Dim or Cover the alarm clock if you must use it
      • Wear an eye mask at night if you can't follow the three steps above
  • FOOD
    • Try to eat 3 full meals a day - Not encompassing processed boxed foods and eat more of a real whole foods diet consisting of grass fed meats, pasture raised eggs/poultry, local/organic produce.  
      • Eat at the table  - this will cause you to think about what you are eating and enjoy each bite.
      • Chew each bite a minimum of 30-40 times - this will cause you to eat less and allow your body to signal you when it's time to stop eating.  It also helps you digest your food properly if you chew it fully.
    • Get regular exercise to keep your metabolism moving and burning excess fat
      • Weights/Crossfit
      • Cardio - Elliptical, Running, Walking
      • Yoga/Pilates
Follow these steps, and you just might beat the Grehlin Gremlin once and for all! 

If you would like nutritional guidance, please check out my nutritional coaching tab for more information.  

Love, Love, Laugh & BEE Healthy Doing It!

Bauman College Lecture

Saturday, October 8, 2011

Omega 3 Seafood/Fish Guide

Best Fish/Seafood Guide

Best Cooking Methods & Serving Suggestions
  1. Bake, Broil, Braise, Grill, Steam, poach or Boil 
  2. Trim visible fat before cooking
  3. Remove bones from fish
  4. Consume fish a min of 2x a wk from the Best Choices lists below
Best Choices - Wild Fish/Shellfish 
Grams of Omega 3 Fatty Acids per 6oz serving 
  1. King Salmon – 3.1g 
  2. Pink Salmon Canned(Wild) – 2.8g
  3. Sockeye Salmon - 2.4g 
  4. Anchovies – 2.4g
  5. Coho Salmon  - 1.8g
  6. Sardines (canned) – 1.6g
Best Choices - Farmed Fish/Shellfish 
  1. Herring – 3.4g
  2. Whitefish – 2.8g
  3. Mackerel(canned – except king mackerel) – 2.2 g
  4. Rainbow Trout – 2.0g
  5. Tilapia – 1.8g(also high in Omega 6 so needs to be consumed occasionally)
3 Things to Consider Before Purchase
  1. Which fish/shellfish provide the highest dose of Omega – 3 fatty acids?
  2. Which fish have the lowest mercury content?
  3. What is the environmental impact or sustainability if I consume this fish?  
    1. Sustainability Ratings –
LOW Omega 3 Choices -  Fish/Shellfish
  1. Lobster
  2. Crab
  3. Crayfish
  4. Oysters
  5. Mahi Mahi
Why consume Omega 3’s in my diet?
Omega 3 Fatty Acids are essential fatty acids – They are necessary for optimal health.  These can’t be made in our bodies, so they have to be consumed through the diet.  Helps increase HDL “good” levels, and lower triglycerides(fats in the blood) in the body.  Other great forms of Omega 3 are Flax, Hemp, Nut oils, Walnuts, algae, krill.  
WHFoods, Encyclopedia of Healing Foods

Friday, October 7, 2011

Join your Local CSA - Fruits, Veggies, Meat & Poultry

Do you know where your meat, poultry & veggies come from? I do! I grow most of my vegetables in an organic urban farm in my back yard, and I am part of a CSA where my husband and I purchase almost all of our meats/poultry/eggs -  Tara Firma Farms.  Occasionally we purchase from Whole Foods, but only in cases where have ran out of our pickup from Tara Firma Farms.

What does CSA mean? It stands for community supported agriculture.  To research a CSA or Organic farm in your area please check out the links below.

Apple Sundae - Paleo Style

10-Minute Apple Sundae 
Recipe from
**Recommended to help fight the craving of ice cream as a snack or help w/ the afternoon slump**
This is a great way to start the day or end a meal!
Prep and Cook Time: 10 minutes
2 apples
2 TBS almond butter
1/4 cup maple syrup
1-1/2 tsp almond extract
2 TBS sliced almonds
2 TBS grated coconut
  1. Coarsely chop almonds and set aside for topping.
  2. In a small mixing bowl, blend the almond butter, maple syrup, and almond extract until smooth. It should be the consistency of caramel sauce.
  3. Cut the apples into quarters and core. Then cut the quarters into 3 pieces lengthwise and 1/4-inch pieces crosswise. Place in two serving bowls.
  4. Drizzle the sauce over the two bowls of apples and top with almonds and coconut.
Serves 2
Nutritional Facts Per Serving: Calories 395, Protein 4.8g, Carbs 66.25g, Fat 14.1, Insoluble Fiber 1g, Soluble Fiber .15g 

Sunday, October 2, 2011

Pasture Raised Farm Fresh Eggs w/ Paleo Bubbles & Squeak

Are you wondering what on earth Bubbles & Squeak is?  It is a traditional English breakfast and the name derives from the sound it makes when it cooks. The first time I had bubbles and squeak with brunch was a few years ago when my husband and I moved into our neighborhood.  There is a restaurant in town that prides themselves on their bubbles & squeak.  It truly is something amazing and delicious.  I decided I needed to try and come up with my own take on it now that I am paleo and not eating potatoes.  Typically Bubbles & Squeak is made with potatoes & cabbage.  Often the veggies are taken as left overs from roast dinner the night before and eaten with eggs the next day.  I ended up having some left over cauliflower mash from dinner last night and decided to use it as my bubbles & squeak with our brunch.  

  • Left over Cauliflower Mash (any veggies can be used to make this)
  • Coconut Oil or Pasture Raised Bacon Fat
  • 2 Farm Fresh Pasture Raised Eggs
  • Sea Salt & Black Pepper
  • In one small frying pan - put a 1tsp of Coconut Oil or Bacon Fat into pan on medium heat.  Spread your mashed cauliflower out in the pan.  Almost as if you are making a pancake shape. Stir/Flip as necessary.  The goal is to get a little crunchies mixed into the mash.
  • In another frying pan put a little coconut oil or bacon fat into the pan on medium heat.  Fry up your 2 farm fresh eggs to the consistency you like.  I think over easy goes well because the yolk tastes amazing when eating bites with the cauliflower mash.
  • Once your cauliflower mash has little crunchies on it from frying in the pan place it into a dish and top with your eggs.  
  • This morning I added a little fresh avocado & red onion.

-Cauliflower Mash Recipe - Potatoes? Who needs those when you have Cauliflower!

Cauliflower is a cruciferous veggie, low in carbs and very high in Vitamin C and manganese which provides your body with loads of antioxidants to combat the oxidative stress on our cells. It is also fully loaded with12 grams of fiber per 100 calorie serving, and a great option for digestive system support.  If you would like to read about more amazing health benefits of Cauliflower - please check out WH Foods.

Simple Cauliflower Mash

  • 1 Head Cauliflower
  • 1-1 1/2  Cups Homemade Beef Bone Broth (You can use any time of broth or water. I find it is more flavorful with broth instead of water.)
  • 1-2 tsp Organic Extra Virgin Olive Oil
  • 3 Garlic Cloves - Minced 
  • Sea Salt
  • Black Pepper
  • 1 Yellow Onion
  • 1tsp Coconut Oil
Utensils Needed:
  • Stock Pot w/ Lid
  • Frying Pan
  • Measuring Spoon & Cups
  • Knife
  • Cutting Board
  • Immersion Hand Blender or Fork
  • Rinse and chop Cauliflower into large sections 
  • Pour 1 cup of Broth into pan, place cauliflower into pan w/ the minced fresh garlic - Cover and Steam on Low for 20 min.
  • While the cauliflower is steaming - saute your finely diced onion in a little coconut oil. 
  • Once the Cauliflower is ready pour your sauteed onions into the mixture.  
  • If the Cauliflower seems a little dry add a little additional broth - just enough to help make the mash.
  • Grab your immersion blender and mash everything together.  A fork can be used as well if you don't have an immersion blender.
  • Lastly Sea Salt & Black Pepper to taste and stir in your olive oil.
  • Serve & ENJOY!

Mineral-Bone Beef Broth

I got a little food poisoning on Thursday from something I ate at work.  It finally subsided mid Saturday and I am almost back to 100%.  I kicked up my probiotics, fermented sauerkraut, and L-Glutamine to help heel my insides.  After catching food poisoning, I decided it was time to make a healing broth.  A couple of weeks ago I ordered beef bones from Tara Firma Farms.  Now that it's October and approaching the time of year where I start stocking(no pun intended) up on warming foods as the weather starts to get chilly outside.  I found a great recipe from my friend Diane's website Balanced Bites so I thought I would give it a whirl.  Boy am I glad I did it was delicious and super easy to follow.   In all honesty there really is no reason to buy boxed broths/stocks when it's so EASY to make at home.
Why would I want to make my own instead of buying it? It's simple most store bought brands include artificial ingredients/natural flavorings and loads of sodium.   What is Natural/Artificial Flavoring?  It's not so natural as you can see below in this graph taken from Wikipedia.   You won't see any of these things in your homemade broth and that's because it's REAL food.  You can use any type of bones - chicken, pork, beef, lamb, fish, seafood.  Bone Broth is so good for your bones, joints, tendons and very healing on your intestinal tract & digestive system.  Here is a more detailed article on all the benefits of eating homemade mineral bone broth from the Weston A. Price Foundation. 

Natural flavoring substancesFlavoring substances obtained from plant or animal raw materials, by physical, microbiological or enzymatic processes. They can be either used in their natural state or processed for human consumption, but cannot contain any nature-identical or artificial flavoring substances.
Nature-identical flavoring substancesFlavoring substances that are obtained by synthesis or isolated through chemical processes, which are chemically and organoleptically identical to flavoring substances naturally present in products intended for human consumption. They cannot contain any artificial flavoring substances.
Artificial flavoring substancesFlavoring substances not identified in a natural product intended for human consumption, whether or not the product is processed. These are typically produced by fractional distillation and additional chemical manipulation naturally sourced chemicals or from crude oil or coal tar.although they are chemically different, in sensory characteristics are the same as natural ones.

Ingredients - Same as Balanced Bites' Recipe:

4 quarts Filtered Water
2lbs Beef Bones - Mine where from Tara Firma Farms.
1 Whole Head of Garlic - I used my garlic press to mince the garlic for the broth.
2 Tbsp of Unfiltered Apple Cider Vinegar - The only brand I purchase is Bragg's.
1 Tsp - Celtic or Himalayan Sea Salt.  

Utensils Needed:

Large Crock pot(Best Approach) or Large Stock Pot
Garlic Press
Measuring Spoons
Measuring Cups

  • Saute bones in coconut oil(optional)
  • Place into Crockpot w/ all other ingredients listed above
  • Bring to a boil on High Heat  
  • Turn down and simmer for a minimum of 18 hours, but it would be best if this could be cooked on low for 30hrs.  
  • Once the broth is done - let the crockpot cool.
  • Strain the broth with a metal sieve and put into the fridge over night.
  • The next day pull the broth out and scoop off the top layer of fat and discard or save for later use in cooking.
  • Place into your glass jars in the fridge or freezer for later consumption.
It's boiling! Time to Simmer!
Finished Product - Just before being bottled.
Remember your Health is your Wealth.  Taking little steps towards eating healthier whole foods will start to pay off in the long run.  Your body will thank you!

Live, Love, Laugh & BEE Healthy Doing it!