UMMY, YUMMY Butternut Squash Soup

Sometimes the best recipes are the ones made on the fly.  This past Friday night, we had our first dinner party in our new home.  In my typical obsessive compulsive approach I had it all planned out, or at least I thought I did.  I had this perfect image of a coconut squash soup with herbs and side accoutrements to top it off.  Totally not what happened... it was even better!

NOTE:  do not do what I did in this picture and cut the squash into slices.  HUGE waste of time, energy and burnt fingers.

Ingredients:
2 Large Butternut Squash
2 Garlic Cloves, cut in 1/4
2 Shallot, cut in 1/8
1 Tbs. Cinnamon
1 Tsp. Salt
1 1/2 Cartons of Chicken Broth
Some Olive Oil

Tools:
Baking Pan covered with tin foil
Hand Blender, or a regular blender if you don't have a hand blender
VERY LARGE POT

So let's get this baby cooked.  Pre-heat the oven to 450.  Cut the squash into quarters, remove the butt and the head of each squash and make sure you scoop out the seeds.  Lay them skin down on the pan, drizzle with olive oil and roast them in the over for 40 minutes, or until slightly browned, but NOT burnt.

Once done, take them out of the oven.  You may or may not want to let them cool a bit before you do the next step.  I have no patience and so ended up with slightly burnt hands.  Next Step: remove the meat from the skin.  This can be done with a big spoon or fork, or any other tool you can think of that will separate.  (TIP: personal pleasure devices don't work)

In the VERY LARGE POT, preferably cast iron, turn heat on medium, get a good amount of olive oil in there and toss in the shallots.  Sweat them out for 5 minutes or so, then toss in the garlic and let that sweat for another few minutes.  Don't let it burn.  Add the squash and mix it all together.  By this time your squash with be partially mashed.  Add the chicken broth, mix it up.  Add the cinnamon and salt, mix it up again.

Bring to a boil, cover, reduce heat and let cook for another 40 minutes.  Mix up every 10 minutes.

When done, turn off the heat, stick in your hand blender and blend it smooth.

Now you're done.  eat.

NOTE:  This is going to be a very thick soup, almost like mashed squash.  It is awesome with some beef sliders, BBQ chicken wings, or some grilled cheese sandwiches.  (not all Paleo, but all worth while)

xoxo

S

Grilled Beef Wrap w/ Papaya & Shrimp Salad

Lunch on Hawthorne Street this past weekend inspired me to create my own style of Thai food.  Not something I'm familiar with, I was forced to go to the web to see what I needed and how I can make it Paleo.  There can be some unusual ingredients in Asian food, Thai being no exception, my main concern was availability in tiny Hood River.  After consulting five different recipes, I created my own and headed to the grocer.

TIP:  Don't go shopping for herbs in Hood River on Mondays.  They don't get their shipments until Tuesday.  If you're really smart, unlike me, you will have your own herb garden.

Ingredients:

2 Green Papaya, julienned if you have one, sliced into spaghetti strips if you don't
BIG TIP:  I had no bloody clue what a green papaya was.  Searching searching searching... the grover had no idea either; he wasn't of Thai decent, BTW.  A GREEN PAPAYA is a regular papaya that hasn't ripened yet... DUHHHHH.  I hope this tip will save you the two trips to the grocery store that it cost me.  And I still couldn't get completely green papayas.
12 Large Shrimp, tails off and sliced in half length-wise (I preferred already boils & peeled)
1 medium carrot shredded
4 Tbs. Basil finely chopped
4 Tbs. Cilantro finely chopped
1 tsp. Mint finely chopped, my missing ingredient ;(
1/3 cup crushed almonds (a sub for peanut, which are not Paleo)
2 Jalepeno's, amount depends on your personal taste, see instructions
Juice of 6 Limes
4 Tbs. Honey, melted for 10 seconds
4 Tbs. Fish Sauce, plus additional for marinade
NOTE: With limited access to a good Asian Market, I had to buy fish sauce that had sugar in it.  This is the ONLY non-Paleo ingredient in this dish, but at 4 Tbs. just get over it.
1.5lbs flank steak
4-5 Green Onions, cut in half
8-10 toothpicks

Prep First
In a large bowl put... 1/2 jalepeno sliced with seeds, juice of 2 limes, 2 Tbs fish sauce, 2 Tbs. honey, and 2 Tbs. each of basil and cilantro.  Mix well with a whisk.  Make sure you heat the honey a bit so it mixes together; otherwise you'll be sticky.  ADD the flank steak, cover with plastic and stick it in the fridge.  You can also do this in a large plastic bag instead of a bowl if you please.

Make your salad
Once you've got your papaya & carrot prepared, it's time for dressing.  Take out a large bowl, preferably the one you want to serve with.  In the bowl add the rest of your lime and fish sauce, whisk well.  Add the honey and whisk again.  Toss in your herbs.  Now is decision time; how spicy do you like it?  I only used 1/2 of a jalepeno minced on a cheese grater, but you may want more.  Remember!  the longer it marinates the spicier it will be.

Now that you've achieved a preferred level of hotness, mix in the papaya, carrot and shrimp.  Marry everything together, cover with plastic and stick it in the fridge.

Pull out your BEEF!.. green onion and toothpicks.  Turn on your grill!  Let it heat up on a medium to high heat.  The high heat will give you a nice sear, especially if you like your meat properly done with pink in the middle.

Now, the flank is a long thin cut.  Start on one end, take a piece of green onion and make a beef roll with the onion in the middle.  Once you've overlapped the beef, stick it with a toothpick and cut the end.  Do this until you run out of beef; about 8-10 pieces.  Turn your burner down to medium/low, grill turning each piece 3-5 minutes on two sides.

PRESENT!  On a plate, pile your salad sprinkled with crushed almonds and daintily place you choice pieces of beef next to the salad.

Until next time!

xoxox

S

Nut Bar!

Are you not getting the right kind of fat?  I can't tell you about the chemistry, but I can totally tell you all about how much more quickly I lose fat eating the right kind of fats.  (did that make sense?)  My energy is higher, my skin looks better, my cellulite is less... Granted, the fat that I'm eating is not the only reason for these phenomena, but it is the major change I've made to my diet; like the missing link.


This recipe is AWESOME!  It's the fat portion of your meal and is perfect for all members of your family not allergic to nut.  Perfect pre and post workout.


What you need
8x8 Baking Sheet
Wax Paper
Food Processor 
3.5c of Your Favorite Nuts (not your partners')


NUT NOTE:  The original recipe from Primal Blueprint, calls for 1c almonds, 1c hazelnuts, and 1.5c pecans, but I've found some interesting mixes by changing it around with macadamia nuts.  Use whatever floats your boat EXCEPT peanuts.


2/3c ground flaxseed (optional; my current pale challenge coordinator doesn't like flax?!?!?)
2/3c Coconut Flakes
1/2c Almond Butter
1/4c Coconut Oil
2tbs Honey
1/2tsp Salt


IN THE FOOD PROCESSOR:  Toss in nuts, flax, coconut & salt; blend until smooth and turn off.  Put wet ingredients, almond butter, coconut oil & honey, into a microwave safe measuring cup and heat in the microwave for 30 seconds.  Take it out and and mix the ingredients together so they're blended.  Turn the food processor back on and pour the wet ingredients in.  Let the mixer evenly combine all the ingredients.

IN THE 8x8 PAN:  Place a piece of wax paper that will go up and over the sides of the pan.  Pour in the mixture, take a spoon and evenly spread around the pan; don't forget the corners!!!!  Apply pressure!!  


Once it's flat, fold the wax paper over to cover the nut mix.  If you have another 8x8 sheet or a round pan that will fit inside, stack it on top of the mixture.  If you don't, search your kitchen for something flat that will fit inside the pan and put pressure on the mixture.  Put the pan in the fridge for 3-6 hours and place some heavy items on top of it so the mixture is compressed.


I like to use a round pan, then, once in the fridge I put Dave's half gallon milk carton into it for added pressure.


Take it out and cut it into 12-16 even squares.  Store them in the fridge to keep them firm!  Share with family and friends.  Eat with your favorite protein!!


ENJOY!


S

First Week | Egg Muffins

A Paleo challenge that began on my birthday and finishes the week before Christmas brings up some obvious challenges; my birthday and Thanksgiving to start.  How am I going commit and still enjoy the holidays and parties over the next two months?  With ingenuity, dedication and some very creative spices!  I've had a couple of requests for meal lists, so at the end of this you can see what this week looked like, but what I really want to focus on this evening is my lifesaving, timesaving breakfast.

EGG MUFFINS!

Bake a dozen and have them accessible for days!  If you don't like to cook in the morning, but need something before starting your day, these are the perfect little buddies to take on the go.

What you need

Cup cake baking sheet

1 egg for each cupcake spot (i.e., 12-cup cake sheet, 12 eggs)

1/4 c diced zuccini

1/4 lb ground meat of your choice

1 large tomatoes

Ready, set, go

Grease your pan.  Preheat your oven to 375.  Toss the ground meat in a pan and cook through.  In a large bowl add eggs, zucchini and tomatoes and whisk together.  Add salt and pepper to taste.

NOTE:  GET CREATIVE!  change the ingredients around, add other stuff you really like or try something totally new and cool.  Be careful about going overboard on the quantity, the muffins will overflow.

To easily pour mixture into the cup cake forms, put the eggs etc into a pitcher, then evenly pour it into the tray.  Before popping it into the over put a little bit of ground meat into each form.  Toss into the oven and give them about 18 minutes.  Once they've risen like real cup cakes, take them out and toss them into a bowl.

Re-heat in the microwave for 30 seconds, or the toaster oven for a couple minutes.

PERFECT!

If You're Interested

Paleo Challenges are a great way to commit and have support from people around you.  I'm excited to be doing this challenge, watching my strength & endurance increase while my body decreases.  Every challenge is judged differently.  Here are the parameters of this challenge, where I stand now and how I've done the first week.

Beginning Parameters

Body Measurements

Bodyweight : 155lbs

Measurements: Waist (29.5) & Hip (40)

Caliper Measurements: TBD 10/31

Photo: Will not be posted :P 

Performance

Time Trial distance: Bike 5K / Run 1M / Row 2K: 1M Run 10:51 (SUPER SLOW!!)

Short distance: Max effort for 1:30 on Bike / Run / Row: TBD 10/31

Grace (30 Clean & Jerks for time) : TBD 10/31

Helen (400m run, 21 KB swings, 12 Pull-ups x 3 rounds): TBD 11/1

5 Rep Max of each of the following: (This is coming back from a back injury and my weight is VERY low because I've been so cautious)

Deadlift, #92

Press, #65

Back Squat, #42

Front Squat, #42

Power Clean, #42

Benchpress, #72

Rules in a nut shell

No refined sugar or refined carbohydrates. No grain, wheat, soy or dairy (except grassfed hormone free butter and whey protein powder) period.

Limit the amount of sugary fruits in exchange for raw or minimally cooked vegetables.

Build every meal (3-5 per day) around a generous serving of animal based protein and a vegetable on the side.

Once a day or so enjoy a protein and fat only meal and similarly once a week or so condense all your eating into two meals which is also known as intermittent fasting.

Keep avocados, coconut products and a variety of mixed nuts available, and some of all of these things, most days.

Two meal cheats per week

Food Log

Monday

• Protein Shake (1 scoop Stronger/Faster/Healthier Protein, 8oz water, 1/2c frozen fuit
• Nut Bar
• Cheat, Chicken Crepe, Breakfast Crepe, Mimosa & Late (IT'S My Birthday!)
• Turkey & Pumpkin Casserole

Tuesday

• Protein Shake (See mondays for recipe)
• (2) Egg Muffins
• Black tea & coconut milk
• 8oz water & 1 scoop of protein powder
• Celery & almond butter
• 4oz sliced ham
• Turkey & Pumpkin Casserole

Wednesday

• Nut Bar
• (1) egg muffin
• Protein Shake
• 5 slices of turkey w/ salsa
• pear
• (2) paleo squash muffins
• Chicken enchilada stuffing with cabbage

Thursday

• Protein Shake
• (2) nut bars
• (3) squash muffins
• 16oz water & 1 scoop of protein powder
• 3 slices of ham
• Chicken broth with spinach and two poached eggs

Friday

• Protein Shake
• Nut bar
• 5oz sliced turkey & ham
• 1/2 cucumber
• 1c spinach
• 3 figs
• 1/4 avocado
• Cheat: Cafe Au Lait
• Sashimi & seaweed salad

Saturday

• Protein Shake
• Nut bar
• Burger w/ tomato, lettuce, bacon & peanut butter (no bread, no cheese)
• Turkey kabobs & roasted cauliflower w/ hazelnuts

Sunday

• Protein Shake
• (2) eggs, sausage & grapefruit
• (2) squash muffins
• Protein Shake

Stay Tuned!  More to come this week....

Sam

Grandma Claire's Chicken Soup & a Side of Baby Food

I'm hopefully going to fall asleep soon, so this will be short, but I didnt want to put it off any longer.

Last week I made a bunch of food for about a dozen super special people in my life.  Among them were my sister and nephew suffering from sinus and ear infections, and my friends Monica & Paul, who are spending some time at home just like John & Yoko. (I just couldn't help myself)

When stuck at home it is necessary to utilize the healing properties of Chicken Soup.  Yes, it's not just for the soul people, its for your WHOLE body.  It is something that almost every culture has in one form or another, and who has perfected it?... The JEWS!  Though I do have to note that I used the wrong chicken broth and I was not as excited about my soup as I should have been, but I will make it up to them.

Now, baby food. I have no children, why on earth would I make baby food?  My nephew happens to still enjoy the stuff and in this recipe there are some bits and pieces that I usually throw out, but blended with a bit of coconut milk and it is a killer baby food. (I almost ate it myself)

In a LARGE pot:

1 onion, chopped into 4 peices
2 large celery sticks, roughly choped
1 large carrot, roughly chopped
1 thumb length of ginger
1 whole chicken, cleaned and with the insides taken out (give insides to dog)
Broth Note:  You can use water or broth or a combination of both.  The total needed is about 6 cups, or until you have almost covered the top of the chicken.  BE AWARE, the organic chicken broth at Safeway is yukkie, pick another kind.

Optional: Handful of roughly chopped dill and 2 cloves of garlic

I like to heat the pot, add a bit of olive oil and saute the onion, celery, carrot and ginger in the pot for 3-5 minutes.  DO not brown!!!  medium to low heat.

Once done, toss in the chicken & other optional ingredients, and pour in your chosen broth, ( I go 50/50).  Cover and bring to a boil, then reduce heat for about 45 minutes.  Remove chicken and leave whole until you are ready to eat (keeps in the moisture).

IF YOU MUST HAVE NOODLES: Cook them in the broth after removing the chicken and veggies.  And do as your Bubbe says and buy the egg noodles, they taste better.

IF YOU ARE DOING BABY FOOD: Toss ALL removed veggies into a bowl, add about 1/4-1/2 cup of coconut milk, get that hand blender out and blend it up!  If you don't have a baby, think of one and give it to their parents.  This stuff is soooo good and sooo good for their little bodies!!!  My little nephew LOVED it.  No sugar, salt or preservatives added.

I don't add salt, I let my guests do it themselves.  You have to make your own choices.

Lunch for Days

This morning I dubbed myself "Cooking Genius" and while that may be a gross exaggeration, this morning I really meant it.  There are two lunchtime dishes that I have become obsessed over: Sonoma Chicken and Broccoli Salad.  Both are carried at Whole Foods and Big Johns and while I LOVE them, they can be a bit heavy on the mayo, which I'm not big on to begin with, and they substitute ingredients for ones with sugar in them sometimes, which I'm also not big on.  BUT, the great thing about both of these places is that they list the ingredients on their packages so all I had to do was break them down and make them better...which I have!

The ingredients for these two salads will make 2-5 meals depending on who you are and how much you eat.  They are easy to make, require no real cooking, and will only get better as they marinate.

Ingredient:

1 whole cooked chicken. note: you can be cool and make your own if you want.  I only make a whole chicken when I'm making chicken soup.  Buy a cooked chicken, preferably one without much seasoning.  I used a BBQ flavor.
5 celery stalks, sliced down the middle and chopped
1/2 a bag of red grapes, cut in half
1 handful of parsley
1 container of olive oil mayo, make your own from my recipe (see "I gave crabs to Lance and Emily"), or buy it, but be sure to get the olive oil with no sugar and ingredients whose names you can pronounce.
2 large heads of broccoli, chopped into small florets
4 thick cutes of bacon, scut into small bits
2 small boxes of raisons, the kind you put in the kids lunches
1/2 to 3/4 cup nuts, I like almonds, but cashews also work really well
1/3 red onion, sliced and separated into strings
Salt and pepper

Sonoma Chicken/Broccoli Salad
Separate chicken meat from the carcass.  Be sure to remove all the fat, don't use the skin and don't forget the dark meat, it's very good for you.  Chop the chicken up and put onto a plate.  If the chicken is still warm, put it in the fridge while you prep everything else.

Heat a pan and toss in the chopped bacon.  This is the only cooking you do...woohooo!  On a plate place a couple layers of paper towel and put the bacon on there to cook when done.

Get TWO large bowls.
In Bowl 1: Add sliced grapes, chopped celery and parsley.  The toss the chicken on top
In Bowl 2: Add broccoli florets, sliced onion, nuts, and raisons.  Once the bacon is cooled add that.

In Bowl 1: Add 3 tbs. of mayo and mix thoroughly
In Bowl 2: Add 4 tbs. of may and mix thoroughly

TaDa!  It is done.  Dish out your lunch servings and leave the rest covered in the fridge for future use.

NOTE on Salt and Pepper: While they were one of my favorite groups back in the day, I find that for this recipe they are not needed.  Since I am a big fan of both, and usually heavy on salt, please take this into consideration and taste your finished product before adding Salt and Pepper

Dead Mice!

Bacon makes everything better.  It's called dead mice because when you put them in your cast iron and they start to bubble they look just like...dead mice.  Its so beautiful.

Ingredients
1/2 lb of bacon
Radicchio
2 Pears or 10-12 Figs, sliced lengthwise

Side Note: Ever cut a fig in half and looked at its insides?  It looks like a VJJ.  It's Mother Earths' VJJ.  So totally weird, or cool depending on your feelings about VJJ.  But, in any case it looks like VJJ.  Next time there is fig on my menu, remember that its' new name is "Mother Earth's VJJ".

Tools
Sharp Knife
Pan, preferably cast iron...(Heather this one is for you!)
Toothpicks

Take the bacon and slice it lengthwise in half.  Break apart the Radicchio and cut the larger leaves in half.  Slice your pear or fig lengthwise.  Set-up your manufacturing line...
1. Radicchio leaf
2. Place fruit of choice into the leaf
3. Wrap radicchio around said fruit
4. Holding this in one hand take bacon slice and wrap bacon around leaf, this is your MOUSE.
5. STAB the mouse with a toothpick to make sure it's dead and well secured
6. Heat pan to medium low, place mice in pan and cook until you like the way the bacon looks.

EAT DEAD MICE!!!