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Saturday, May 26, 2012

Sauteed Asparagus with Dijon Vinaigrette - featured recipe

I LOVE asparagus. And it's in season - so I wanted to give you guys a simple twist on my favorite way to eat it (saute'd with salt and pepper - so easy and delish) but here is a simple recipe from the cooks in Martha's kitchen...

Sauteed Asparagus with Dijon Vinaigrette

  • 2 teaspoons Dijon mustard
  • 2 tablespoons sherry or red-wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • Coarse salt and freshly ground pepper
  • 1 pound thin asparagus, trimmed and cut into 2 1/2-inch lengths
  1. Whisk together mustard, vinegar, and 1 tablespoon oil in a medium bowl. Season with salt and pepper.
  2. Heat remaining 1 tablespoon oil in a large skillet over medium heat. Add asparagus, and season with salt and pepper. Reduce heat to medium-low. Cook, stirring frequently, until asparagus are just tender, 10 to 12 minutes. (If the spears begin to brown, reduce heat to low.)
  3. Transfer asparagus to a serving dish. Drizzle with the vinaigrette, toss, and serve immediately.

Wednesday, May 23, 2012

why Paleo?

Paleo...why paleo?

So I know that for a lot of Americans (or anyone for that matter) we have heard so many 'diets' and promises and fads, that anything we hear of that seems new, is lumped in with all the old stuff that never worked.

Paleo is not a diet.

Yeah, I know you've herd that before too. Before we focus on what Paleo isn't.(tomorrow's post)
 Lets hit what it is.

So what should you be eating?
Do not eat dairy!
This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
Do not eat grains! This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
Do not eat legumes! This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
Do not eat or add sugar! Of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
Do not eat processed foods! This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
Do not drink alcohol, in any form!
Do not eat white potatoes! Sweet potatoes and yams are a more nutrient-dense option, so go for those instead.

Encouraged Foods:
Lean Meat-Chicken, Fish, sea food, buffalo and venison.
Vegetables -vary the type of veggies
Fruit – preferably Low Sugar fruits.
Nuts. Walnuts, cashews, almonds.
Oils. Olive, Canolia, and coconut oil.

Food in Moderation:

Processed MeatOn occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky. Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.

Non-”Paleo” Vegetables.
We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.

Coffee and black tea.
We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.

While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.

While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.

I have seen personally the effects eating so clean can have on your body. but don't take my word for it..check it out online's a couple stories to get ya started.....Paleo Success Stories

Banana Icecream - featured recipe

I love easy recipes...but man this one is beyond easy. My amazing friend Heather came over and made this're going to die  when you try this one. I couldn't find her version online, but I think this one is the original here you go.

Banana Icecream
banana ice cream
One-ingredient banana "ice cream" and assorted toppings.

There’s been quite a buzz over this frozen treat, so we tried our hand at the one-ingredient wonder – homemade banana “ice cream.”

Go Bananas
Banana muffins and banana bread are classic go-to recipes for over-ripe bananas, but there are some cooler options. When you’ve got more bananas than you know what to do with, slice them into large pieces and place in freezer-safe bag in the freezer for at least 4 hours (overnight is better). These frozen fruit chunks make creamy and frothy smoothies and a surprisingly similar dairy-free alternative to ice cream.

One medium banana totals about 105 calories, 27 grams of carbohydrate, 3 grams of fiber and 1 gram of protein. You’ll also get healthy doses of vitamins C and B6 and potassium. Bananas are also free of fat and cholesterol.

banana ice cream
Whiz it all around in a food processor till it's thick and creamy -- like soft-serve, but better for you.

Banana Ice Cream – One Step Prep
Place frozen banana pieces in the bowl of a food processor fitted with a steel blade. Turn on the machine and let ‘er rip. Process bananas until they create a frosty, yet creamy puree. Serve immediately or place in a bowl covered with a piece of parchment paper to harden. The re-frozen concoction will have a less creamy texture but is still super refreshing and naturally sweet.

Each medium-sized banana will yield about a ½ cup of ice cream.

We also tried it with raw cacao and a bit of peanut butter (use almond butter to make it paleo) was pretty good too.

I think it would be best with some yummy berries. Try it out and let me know your favorite version.

Tuesday, May 22, 2012

Sweet Potato, Apple & Sausage Breakfast Patties - featured recipe

Here is that recipe Travis found at Again Faster, one of the companies we buy your equipment from...check it out:

Sweet Potato, Apple & Sausage Breakfast Patties

1/2 pound pork sausage
1 sweet potato
1 apple, cored
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon basil
1/2 teaspoon tarragon
1/2 teaspoon rosemary
1/2 teaspoon oregano
1/4 teaspoon cinnamon
1 teaspoon fat (they used butter)

1) Add your pork sausage and seasonings to a large bowl and mix thoroughly to combine.
2) Now grab your food processor. If you don't have a food processor, jokes on you and you'll have to use a shredder or whatever will shred your apple and sweet potato into hash brown threads. If you're using a food processor, put on the shredding tool.
3) Throw your whole sweet potato and apple to it to be shredded (I'm getting sick of the word 'shred').
4) Once they are done, add the sweet potato and apple directly to your pork sausage mixture and use your hands to combine with the pork.
5) Heat up a large skillet under medium-high heat and add a bit of fat to the pan. (Coconut oil would be great for these patties.)
6) Now form 4 patties of your mixture and add the patties directly to your oiled pan. Cook at both sides for about 5-6 minutes depending how thick they are.
7) Enjoy this food with a friend, on the floor of a CrossFit gym. It just doesn't taste quite the same at an actual kitchen table

Monday, May 21, 2012

Paleo Mayo - featured recipe

Another guest post from Sarah, since I know you all ordered her book, here is a simple substitute you can now make for your family at home...

Paleo Mayo
Secret for better tasting mayo, do not use extra virgin olive oil but instead use a light tasting olive oil, or a mild tasting oil such as walnut oil. Also, try using a hand held mixer instead of a blender if you blender gets hot quickly which can mess up the emulsification process.

2 eggs
2 cups light tasting olive oil or walnut oil
2 tablespoons apple cider vinegar
1 teaspoon yellow mustard
1 teaspoon sea salt
1/3 teaspoon cayenne pepper

In a blender, add the eggs, vinegar, and mustard and blend together well – leave the blender running and slowly slowly slowly drop by drop or very slow drizzle add the oil. BE PATIENT!! Do not dump all the oil in quickly and give up!! When the mixture begins to emulsify or thicken, only then can you be a bit faster about pouring in the olive oil but still take your time. Turn the blender off once all the olive oil is in and the mayonnaise is thickened to your desired consistency. Add the salt and cayenne pepper and mix well or blend again for another few seconds.

Now for the fun part – variations!!! Always wait until after your mayonnaise is thick before you add seasoning but here is when you can get creative. Add dried of fresh dill, fresh basil, or cilantro, garlic and onion, hot sauce, or even curry powder to make your own spreads, sauces and dips for just about everything as mentioned earlier in the post. Now, watch my video to see the fun twist that I put on our homemade mayonnaise!
Also, as mentioned in the video, one concern that people have about making mayonnaise is the fact that you have to use raw eggs. The reality is that getting sick from raw eggs is extremely rare, especially if you are using farm fresh pasture raised eggs, click here for more information. If you are still concerned or if you are pregnant or breastfeeding, I would recommend pasteurizing your eggs. Click here to learn the process of pasteurizing eggs which is a whole lot easier than you might think!