My Week in the Great NorthWest

Scott and I traveled to Portland, OR to spend Christmas with his family and, although I was not completely out of control, my Paleo lifestyle was not in full effect during this trip.We were all over the place, visiting friends and family, but for the most part we did a pretty good job of eating clean. As far as working out was concerned, we only did it once. Here's how it went down:

Tuesday:
We got into Portland around 2pm (CT) and were both starving, so we headed to Burgerville for hamburgers and yam fries. I ordered the Burgerville Classic Hamburger (no mayo, no bun, extra lettuce). Their motto is "Fresh. Local. Sustainable."...very cool! They use local, seasonal ingredients and even offer compostable cups! Gotta love it!

That night we headed to the coolest bar you'll ever step foot in...The Buffalo Gap. Along with my *beers, I ordered the Mixed Green Salad w/Blackened Wild Salmon (no dressing, squeeze of lemon). Overall...a pretty good day of eating.
 
Wednesday:
This morning we headed over to Manzanita, OR. On our way out we stopped by the Buffalo Gap for some breakfast. I'm consistently surprised by the food here! I ordered The Hang Town Fry (no bacon, no cheese)...nothing like oysters and eggs for breakfast!

We ate a late breakfast, so we stopped for a coffee and then held out for Grandma Betty's homemade meal...totally worth the wait! She made Wild Coho Salmon (caught by Scott's uncle Rick), twice-baked potatoes (I haven't had these since I was little and loved every un-Paleo bite!), and a mixed green salad.

(Me and Grandma Betty)

Thursday:
We had a bowl of fruit for breakfast and then wandered into town for some shopping and perusing. Lunch was eaten at The Sand Dune Pub. We ordered a burger The Shaun Burger and side of lettuce...I wrapped one of the burger patties (no cheese) and veggies in a few lettuce leafs, and Scott ate the rest. I also enjoyed a Mac N' Jack Amber (really good stuff!) and some Oregon State Video Poker...after all was said and done, we were up $13. All in a day's work!

Dinner was actually finger foods at Grandma Betty's house. I think I must have eaten about 1/2lb of boiled shrimp and a bunch of Rick and Karen's (Scott's aunt and uncle) smoked Coho Salmon. We also got a bunch of cheeses to nibble on and some really amazing (non-Paleo...unfortunately) cracker/crips, Raincoast Crisps. We got the *Rosemary Raisin Pecan crisps and ate them with a little smearing of *Rogue River Blue Cheese...ridiculously good!

The Cereghino Family (well...our portion):

Scott, Me, Tony, Nicole, Larry, Sara, Emma, Becky

Friday (Christmas Day):
This morning we headed for the farm, for the annual Christmas ravioli feed. Scott's aunt Nancy makes the raviolis and his mom, Becky makes the sauce (you can see them pictured below [thank you, Sara, for taking pictures!]...in the lower left corner)...a tradition that the family looks forward to all year. They make pounds and pounds of ravioli, so that there are enough to feed 20+ family members three times over...while still leaving leftovers, of course! I have a little sampling of *ravioli and then eat a huge helping of roasted brussels sprouts and salad. Oh, and this really great smoked Steelhead that Tony (Scott's brother) caught and smoked. I was hoping to get my hands on some more...maybe he'll send me some...hint, hint...

 Christmas at the Cereghino Family Farm

(just a small sampling of the food buffet)

After our late lunch/early dinner, we headed to our friend's (Troy And Alicia) for Christmas cocktail hour.

Saturday:
This morning we woke up late and  Becky made us scrambled eggs with peppers and onions. After breakfast, we headed to the local 24 Hour Fitness to get our blood flowing. They have a little area of the gym blocked off for CrossFit-friendly workouts; they've got two rowers, pull-up bars (not as sturdy as the one I built, I must say), and a few plyo boxes. Pretty cool! 

As for food, we didn't eat very heavy the rest of the day, knowing that we would be headed to Basta's for some good, authentic Italian food. Here's what I ate:

Carpaccio- Thinly sliced angus sirloin served dressed w/ arugula (my first experience...and, it was so good!)
Calamari alla Griglia- Grilled pacific calamari dry rubbed with oregano
*Arancini- Southern style rice fritter stuffed with mozzarella, zucchini and eggplant (just a little bite, but only because I was trying to save some for the others...)

Beet Salad- Organic beets served with baby watercress and fresh ricotta in a balsamic vinaigrette

Ciuppin- The original cioppino from the Ligurian coast made with seasonal seafood
Grilled Tuscan Kale

And, a lot of Italian red wine...it's good for the heart...right!?

Sunday:
We went to Scott's all-time favorite pizza place, Pietro's, for lunch today. I had a *personal pizza with artichoke hearts and fresh tomato. This is some seriously good pizza and totally worth every crispy, dough-filled bite!

Dinner was thai food at our friend's (Courtney and Brian aka Iggy) house. I had *Panang Curry w/Seafood (no rice) and Vegetables w/*Peanut Sauce. Yes, I realize that peanuts (in both the Panang and the Vegetables) are not Paleo, but I already ate pizza, so...

Monday:
We traveled home this morning. I picked up a Greek salad (no croutons, no feta) from Zupan's the night before, so I was good to go for our travels. I also drank a Very Green (celery, spinach, parsley, kale, romaine, sunflower sprouts, clover sprouts, spirulina) drink from Trader Joe's, to get some extra veggies into my system.

So, there you have it...not too bad for a week of Holiday travels! 

"Cheats" are marked with an (*)

Monday

Breakfast:
Two Egg Frittata w/Zucchini and Spinach

Snack:
Granny Smith Apple

Dinner:
A lot of Sushi (Salmon and Yellowtail Sashimi and Riceless Spicy Tuna Roll w/Asparagus)
Seaweed Salad

Snack:
Flaxseed Muffin

CrossFit Workout:
Three Minutes of Jumprope (Double Unders)
~and~

Tabata Row (Eight Rounds of 20 Seconds On, 10 Seconds Off)
~and~

This Really Cool Christmas WOD from Melissa at TheClothesMaketheGirl:
12 Jumping Squats
11 Kettlebell Swings (35lb)
10 Russian Twists (14lb Medicine Ball)
9 Supermans
8 Wall Ball Shots (14lb)
7 Power Snatches (65lb)
6 Man-Makers
5 Burpee Box Jumps
400 Meter Run
3 Handstand Pushups
2-Minute Plank
1 Dead-Hang Pull Up

Sunday

Breakfast:
Frittata w/Zucchini and Spinach (made in an oversize muffin pan)

Lunch:
Roasted Vegetable (eggplant, zucchini, and red bell pepper) Tartlet

I cut my vegetables into 1/2" cubes, tossed them in a little EVOO, and roasted at 400F for 20 minutes. I then whisked four eggs with 2T. of tomato paste (I like this one), chiffonaded fresh basil, and a little sea and black pepper.

After prebaking and cooling the crust, spread 2T. of dijon mustard on the bottom and add filling. Bake at 350F for approximately 30 minutes, until cooked through.

Dinner:
Scallop and Butternut Squash Curry w/Cauliflower "Couscous"

Saturday

Breakfast:
Flaxseed Muffin

Lunch:
Sauteed Rainbow Chard w/Lemon

I didn't eat very much protein, or any other food for that matter, due to last night's toxification...and, I definitely wasn't feeling 100% this morning. Real good. Hopefully the chard will do something good for my body...

Dinner:
St. Tropez Salad w/Salmon (no feta, substitute lemon juice for dressing) from Sambuca

Friday

Breakfast:
Two Egg Frittata w/Zucchini and Spinach
Flaxseed Muffin

Lunch:
Spinach Salad w/Roasted Butternut Squash, Dried Cranberries, and Pecans

Dinner:
Seafood Chowder w/Curry
Sweet Potato Gratin

Libations:
Too many Newcastles
And, a taste of Anheuser-Busch's new gluten-free beer, Redbridge (still not Paleo, but gluten-free nonetheless)

CrossFit Workout:
Three Minutes of Jumprope
50 Mountain Climbers
30 Sit Ups
~and~

800M Run
50 Double Unders
30 Burpees
200M Farmers Walk (25lb Kettlebells)
~and~

Practice on:
Power Cleans (95lb)
Clean and Jerk (95lb)
~and~

And, my first...Dead-Hang Pull Up!!!

Thursday

Breakfast:
Flaxseed Muffin

Lunch:
Grilled Buffalo Burger w/Poached Egg
Handful of Spinach 
Apple

Sounds strange...was really good! I put a large handful of spinach down on the plate, followed by the buffalo burger, and finally the poached egg. You can't say you're not intrigued...unfortunately, my battery was dead when I attempted to capture a picture.

Snack:
Sweet Potato Gratin

Rather than making an entire pan, I decided to make an individual ramekin for my first attempt at this dish. I quartered the recipe. 

Sweet Potato Gratin

I think that Bobby Flay is pretty amazing and am consistently impressed by his use of ingredients and incredible flavor combinations. I've made quite a few of his recipes, including this Spice Rub, and look forward to one day dining at one of his Mesa Grill locations. While most of his recipes tend to be a little more involved, although totally worth the effort, this recipe combines just three ingredients and produces a flavorful, satisfying dish.

A perfect post workout chaser or indulgent side-dish, Bobby Flay's Sweet Potato Gratin is made Paleo-friendly like this:

Sweet Potato Gratin
Serves 4-6

2 cups coconut milk (I only use regular, full fat)
1 tablespoon chipotle pepper puree (pureed chipotles in adobo)
4 large sweet potatoes, peeled and thinly sliced (1/8-inch thick) on a mandoline (or with a sharp knife)
Salt and freshly ground pepper

1. Preheat oven to 375 degrees F.
2. Whisk together coconut milk and chipotle puree until smooth. 
3. In a 10 x 10 x 2-inch casserole, arrange the potatoes in an even layer on the bottom of the casserole, drizzle with 3 tablespoons of the coconut milk mixture and season with salt and pepper. Repeat with the remaining potatoes, coconut milk, and salt and pepper to form 8-10 layers. Press down on the layers to totally submerge in the cream mixture.
4. Cover and bake for 30 minutes, remove cover and continue baking for 30-45 minutes, or until the coconut milk has been absorbed and the potatoes are cooked through and the top is browned.

 (San Marcos Chipotels Peppers in Adobo Sauce)

*Chipotle peppers (smoked jalapenos) in adobo sauce contain small amounts of vinegar and sugar. For a similar smokiness, without the vinager and sugar, try substituting 1 T. ancho chile powder. I love these peppers and feel that the tablespoon of puree used in this dish is okay for me.

Wednesday

Breakfast:
Flaxseed Muffin

Lunch:
Seafood Chowder w/Red Curry Paste and Coconut Milk

I decided to add the curry paste that I used in Monday's lunch...really good decision! YUM!!! I think it's just what this chowder needed. The flavors are great, as is, but the spices just kicked it up a few notches! 

Snack:
Banana

Dinner:
Seafood Chowder w/Red Curry Paste and Coconut Milk

I think I have of this chowder enough for two more rounds...

CrossFit Workout:
Three Minutes of Jumprope
Push  Up Pyramid
Squat Pyramid
~and~

5x5 Back Squats:
95-105-115-125-135-145-155

5x3 Bench Press:
45-65-75-85-95(1x)

Tuesday

Breakfast:
Two Poached Eggs
Flaxseed Muffin
Cup of Coffee w/Coconut Milk and Vanilla Extract

(My perfectly poached eggs)

*Tip: I love these little egg poachers, from Sur la Table. My mom will be so proud...after years of doing the "Mad Vortex" (this crazy caulrdon of simmering water, stirred into a frenzy...yeah, crazy!), I finally have my own little egg poachers. I only bought the two, so I could test them out...I'm sold! They're cute AND functional!

Here's how you do it:

In a shallow pan, fitted with a lid, bring water (enough to reach 1/3-1/2 of the way up the sides of the poacher cups) to a boil and then reduce to a simmer.Crack eggs into the poacher cups and set the cups into the simmering water. Cover the pan with a lid (clear is nice, so you can watch the cooking process) and cook for 5-7 minutes, depending on your desired doneness (I cooked mine 5 minutes, for a runny yolk). Remove the poacher cups from the pan and, using a soup spoon, scoop out your eggs. Perfect!

*To lessen the clean-up time, you can rub the poacher cups with a dot of EVOO. Not necessary, but helpful.

Lunch:
Leftover Carrot and Spinach Soups w/Crab

Snack:
Banana

Dinner:
Seafood Chowder

CrossFit Workout:
Five Minutes of Jumprope
~and~

"Filthy Fifty"
50 Box Jumps (18" Step Ups)
50 Jumping Pull Ups
50 Kettlebell Swings (25lb)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (30lb)
50 Back Extensions (Supermans)
50 Wall Ball Shots (12lb)
50 Burpees
50 Double Unders

Tuesday

Seafood Chowder:

(recipe inspiration from Ina Garten's Barefoot Contessa Parties!)

Seafood Chowder

Makes 3 Quarts

1 lb large shrimp, peeled and deveined (save shells for stock)

1/2 scallops, cut into bite-size pieces

1/2 lb white fish (cod, halibut...), cut into bite-sized cubes

1/2 lb fresh lump crab meat

2 T. EVOO

1 onion, medium-diced

4 carrots, medium-diced

3 celery stalks, medium-diced

2 C. medium-diced butternut squash (or about 1 lb)
1 recipe seafood stock, recipe follows
2 T. minced parsley
Sea salt and pepper, to taste

In a heavy-bottom pan, over medium heat, add EVOO, onion, carrots, celery, and butternut squash. Saute for 15 minutes, until squash is barely cooked. Add the seafood stock and bring to a boil. Add the seafood and reduce to low. Simmer, uncovered, for 7-10 minutes, until fish is just cooked. Add parsley, and salt and pepper, to taste.

Seafood Stock 
Makes 1 Quart

2 T. EVOO
Shells from 1 lb large shrimp
2 medium yellow onions, chopped
2 carrots, unpeeled and chopped
3 celery stalks, chopped
2 garlic cloves, minced
1/2 C. good white wine
1/3 C. tomato paste
1 T. sea salt
1 1/2 tsp. black pepper
10 sprigs of fresh thyme, including stems

Warm EVOO in a stockpot over medium heat. Add the shrimp shells, onions, carrots, and celery. Saute for 15 minutes, or until lightly browned. Add the garlic and cook 2 more minutes. Add 1.5 quarts of water, the white wine, tomato paste, salt, pepper, and thyme. Bring to a boil, then reduce the heat and simmer for 1 hour. Strain through a sieve, pressing the solids. Recipe should yield about 1 quart of stock.

Monday

Breakfast:
Two Poached Eggs
Flaxseed Muffin

Lunch:
Red Curry w/Scallops and Shrimp
Cauliflower "Couscous"

I've seen this cauliflower technique (usually called "cauliflower rice") used on other sites/blogs and have been wanting to try it myself. What a brilliant idea!  I seared the scallops on one side and then added the curry paste, coconut milk, and shrimp to the pan. As the curry (red curry paste and coconut milk) simmered, I chopped chunks of the cauliflower in my kitchenaid mini chopper until it resembled couscous. Once the cauliflower is chopped, simply pour the hot curry over top...easy! I love the flavor that kaffir lime leaves add to curry, so I added these to mine. This meal took about five minutes to make and can easily be reheated for leftovers.

Dinner:
A Whole Lot of Sushi! (Yellowtail and Salmon Sashimi, Seaweed Salad, and Two Fried Shrimp Heads)

CrossFit Workout:

Sunday

Breakfast:
Two Scrambled Eggs
Flaxseed Muffin w/Coconut and Pumpkin Seeds

Lunch:
Grilled Vegetable Salad (no dressing or corn) w/Grilled Salmon from California Pizza Kitchen
1/2 Paleo(ish) Cupcake w/Raspberries and Coconut 

(picture from CPK.com)

This salad is a really great Paleo option, if you are eating out. I ordered it with no corn or dressing and asked for a side of lemon wedges, to squeeze over the top. The EVOO on the vegetables combined with the lemon juice make a perfect vinaigrette, which also works really well with the salmon. The salad does not, however, look as pictured above...they were a little less generous with the grilled veggies...but, the salmon was perfectly cooked and I enjoyed every bite of this salad!

We ate a late lunch (around 3:30), so I wasn't that hungry come dinner time.

Paleo(ish) Chocolate Cupcakes

These cupcakes were made following Elana's Chocolate Cake recipe, from here Gluten-Free Almond Flour Cookbook. YUM! I say that they are Paleoish because I used a baking bar (for the frosting only**) that contains Raw Cane Sugar and Soy Lecithin (neither are considered Paleo). While I don't often eat sugary treats, or desserts, I think that these would be a nice addition to a Paleo entertaining menu...what a great way to introduce your friends and family to the possibilities of Paleo!

**Omit the chocolate frosting and, instead, frost with raspberry puree (no sugar) and a dusting of shredded coconut to make a Paleo-friendly treat (agave, in moderation, seems to be okay). I just wanted to experiment with coconut milk ganache...

Once again, this cookbook is awesome and should be purchased!!!

Chocolate Cake 
(from The Gluten-Free Almond Flour Cookbook)

2 Cups Blanched Almond Flour
1/4 Cup Cocoa Powder (I used Green & Black's Organic Fair Trade Cocoa Powder)
1/2 tsp. Sea Salt
1/2 tsp. Baking Soda
1 Cup Agave Nectar (1/4 C. raw honey)
2 Large Eggs
1 T. Vanilla Extract

For the Frosting/Ganache:
(makes enough frosting for 12 cupcakes)

1/4 cup coconut milk
1 T. coconut oil
4 oz. Green & Black's Organic Chocolate Baking Bar
1/2 tsp. vanilla extract

In a saucepan, melt all ingredients over low heat. Whisk until combined.

Cupcakes can be dipped into, or drizzled with, the chocolate ganache. The cupcakes tend to drop a little in the middle, while cooling, so I added a small scoop of raspberry puree and then drizzled the top with my "frosting". The other cupcakes I dipped into the chocolate and sprinkled with shredded coconut or just left unfrosted.

Saturday

Breakfast:
Flaxseed Muffin
One Egg Scrambled w/Filet Mignon (leftover from Scott's dinner last night)

Lunch:
Carrot-Ginger Soup w/Crab

Snack:
Handful of Raspberries

Dinner:
Carrot-Ginger Soup and Spinach Soup w/Crab and Grilled Shrimp

The Carrot-Ginger soup is leftover from Thursday. The Spinach Soup I made tonight. I had a lot of spinach and haven't really been in the mood for sauteed spinach or salad, so...I made soup. Here's what I did:

Spinach Soup
Serves 4-6

Ingredients:
1lb fresh spinach
1 small yellow onion, chopped
4 garlic cloves, smashed
1 tsp. nutmeg
1 T. EVOO
3 cups water, vegetable stock, or chicken stock (I used water)
Sea salt and pepper, to taste

Over medium heat, sweat the onion and garlic in oil for about 5 minutes. Add salt and pepper during the sweating. Add spinach and nutmeg. Cook for about 3 minute, stirring often. Cover with water and stir. Bring to a boil and then turn down to low. Cover and simmer for 10-15 minutes. Puree and season, to taste.

You could also add coconut milk, for a creamy texture more reminiscent of creamed spinach. This soup pairs really well with the carrot soup and creates a really nice presentation.

CrossFit Workout:
21 Deadlifts (135lb)
3 Push Ups
18 Deadlifts
6 Push Ups
15 Deadlifts
9 Push Ups
12 Deadlifts
12 Push Ups
9 Deadlifts
15 Push Ups
6 Deadlifts
18 Push Ups
3 Deadlifts
21 Push Ups

Friday

Breakfast:
One Poached Egg
Flaxseed Muffin

Dinner:
Carrot-Ginger Soup w/Crab

I found this really tasty lump crab meat at Costco. It's nice to have on hand for extra protein in soup, scrammbled in eggs with chives, or tossed into a salad with a citrus vinaigrette...like one of these.

Carrot-Fennel Soup w/Ginger

Carrot-Fennel Soup w/Ginger
Serves 2-3

1/2 yellow onion, chopped
1/2 large (or 1 small) fennel buld, chopped
8-12 carrots, peeled and chopped
1 T. EVOO
1 T. grated fresh ginger
3 cups water, chicken stock, or vegetable stock
Sea salt and pepper, to taste

Sweat onion, carrots, and fennel in EVOO. Add grated ginger and water. Bring to a boil and then lower heat to simmer, until vegetables are fork tender. Puree and serve.

I served this soup with seared scallops and a salad of mixed greens and this dressing:

Creamy Coconut-Chive Dressing
Serves 1

1 T. chopped fresh chives (in addition to the chives, add any other combination of fresh herbs)
3 T. coconut milk
1 T. fresh lemon juice
Sea salt and pepper, to taste
Large handful of mixed greens

Whisk ingredients together and toss with greens.

Broiled Grapefruit w/Maple Sugar (Paleo Dessert)

Broiled Grapefruit w/Maple Sugar
This recipe was inspired by this Williams-Sonoma recipe I made a few years ago.

Here's how I modified it:
1 grapefruit, cut in half and sectioned
1 tsp. coconut butter, melted
2 tsp. maple or date sugar
1/2 tsp. cinnamon

Preheat oven to Broil (high).

Place grapefruit halves on a baking sheet. Drizzle each half of the grapefruit with melted coconut butter and spread with a pastry brush, spoon, or knife. Sprinkle with (maple or date) sugar and cinnamon.

Broil for 3-7 minutes (depending on oven heat and space between sheet and broiler), until the tops begin to bubble and the sugar begins to caramelize. Remove from oven, garnish with mint, and serve.

This recipe is so easy and is so flavorful! The spicy cinnamon is a perfect pairing with the floraly, citrus flavors of the grapefruit. The perfect way to end a holiday meal or to satisfy a sweet tooth, without the heaviness or guilt. 

*After further review, I am nixing the beet sugar (that I had originally posted) from my diet. I'm finding that it's not much different from the processed cane sugar we've already eliminated from our diets. So, for this recipe I have two alternatives:

1. Maple Sugar
2. Date Sugar

I prefer the maple sugar for this dessert!

Wednesday

Breakfast:
Two Eggs (cooked in avocado oil)
Sauteed Beet Greens

Snack:
1/2 Apple Pie Lara Bar

Dinner:
Leftover Sushi
Heirloom Greens w/Roasted Fennel, Carrots, Tomatoes, and Lemon Juice

No, this meal was not put together with the assumption that the salad and sushi would pair well together...they were perfect on their own and were eaten in shifts...salad being first. :)

Roast quartered tomatoes (I had three that were purchased with good intentions, but that ended up needing to be salvaged...this is the perfect use!) with EVOO, sea salt, and black pepper at 400F for about 30 minutes:

Carrots and fennel were roasted, using the same method as above. I tossed all of the ingredients together, with the juice of 1/2 a lemon, and enjoyed (if you're doing dairy, this would be really good with some goat cheese or feta):

These rolls were made using no rice, rice paper, or soy paper...proving that it can be done! The roll on the left filled with tuna, super white tuna, yellowtail, fish roe, and jalapenos) is rolled in radish and the roll on the right (filled with crab, asparagus, and fish roe) was rolled in a variety of fish (tuna, super white tuna, salmon, and yellowtail):

The sushi chef also made a Spicy Tuna roll for us, using cucumber in the center, wrapped with spicy tuna mixture (tuna and Sriracha), wrapped with seaweed, and finally wrapped in another layer of spicy tuna mixture...YUM!

CrossFit Workout:
80 Jumping Jacks
40 Mountain Climbers
10 Burpees
~and~

5x3 Overhead Squats
45lbs-65-85-95-105-115 (1x)
~and~

Two Rounds of "Helen":
400M Run
21 Kettlebell Swings (35lbs)
12 Pull Ups

Tuesday

Breakfast: 
Two Eggs and one Egg White (cooked in avocado oil)
One Flaxseed Muffin w/Cherries, Coconut, and Pumkpin Seeds

Snack:
Elana's Gluten-Free Almond Power Bars (2x2" bar)

And, this is how I modified the bars:
2 cups almonds (raw)
½ cup flax meal (ground flaxseeds)
½ cup shredded coconut (unsweetened)
8 Medjool dates
½ cup unsalted creamy almond butter
½ teaspoon sea salt
½ cup coconut oil
1 cup dried cherries, or other dried fruit (unsweetened or juice sweetened)

1. Place almonds, flax meal, shredded coconut, almond butter, dates, and salt in a food processor
2. Pulse briefly, about 30 seconds
3. In a small sauce pan, melt coconut oil over very low heat
4. Add coconut oil and cherries to food processor and pulse until ingredients form a coarse paste
5. Press mixture into an 8 x 8 baking dish
   
6. Chill in refrigerator for 1 hour, until mixture hardens

 These would definitely be tasty with the addition of really dark chocolate! I might see what I can find at Whole Foods tomorrow...good source of antioxidants...right!?

Dinner:
A Whole Lot of Sushi!
Yellowtail, Salmon, and Japanese Snapper Sashimi

CrossFit Workout:
3 Minutes of Jumprope
Sit Ups
Hip Raises
Supermans
~and~

5x5 Press:
45-50-55-60-60-65(4x)
5x3 Push Press:
60-65-75-85-95-105(1x)
~and~

Three Rounds (3 Minutes On/1 Minute off) Max Reps of:
"The Chief"
3 Power Cleans (80lb)
6 Push Ups
9 Air Squats

5-4-4

Weekend Cooking and Eating

The Weekend in Review:

Savory Tart w/Sauteed Leeks, Zucchini, Sun-Dried Tomatoes, Vine-Ripened Tomato, Rosemary, Thyme, and Goat Cheese

This tart wasn't completely Paleo, as I added goat cheese...I had been missing the tanginess, the creaminess, and the all around tastiness of goat cheese...so, I decided to add it. I made this tart on Friday; I gave a generous slice to my friend, Julie, and ate the rest over the weekend

Lemon-Blueberry Muffins
(inspired by Elana's Lemon Poppy Seed Muffins)

¼ cup coconut flour
¼ teaspoon sea salt
¼ teaspoon baking soda
3 eggs
¼ cup raw honey
¼ cup coconut oil
1 tablespoon lemon zest
1/2 cup frozen organic blueberries (look for small blueberries)

1. In a medium bowl, combine coconut flour, salt and baking soda
2. In a large bowl, blend together eggs, honey, oil and lemon zest
3. Blend dry ingredients into wet
4. Fold in blueberries
5. Spoon 1 heaping tablespoon of batter into each lined mini muffin cup
6. Bake at 350° for 8 to 10 minutes
7. Cool and serve

Makes about about 24 mini-muffins

I found beautiful golden beets at Whole Foods yesterday and decided to create this salad with them.

Here's what I did:

Heirloom Lettuce w/Roasted Beets, Pecans, Goat Cheese, and Vinaigrette
Serves 1

Ingredients:
Two handfuls of heirloom lettuce or mixed greens
3 Golden Beets, rinsed, peeled, and trimmed
Small handful organic pecans (I love these, from Tree Grace Farms)
1 oz. goat cheese
2 T. EVOO

Juice of 1/2 lemon
1 T. walnut oil
2 T. EVOO
1 T. fresh dill, chopped (plus more for garnish, if desired)
Sea salt and pepper, to taste

Toss the whole beets with 2 T. EVOO, sea salt, and pepper. Wrap with aluminum foil and roast at 400F for one hour. Remove from oven and let cool. Slice into wedges or thin slices.

In the bottom of a salad bowl, whisk together lemon juice, oils, dill, salt, and pepper. Add remaining ingredients and toss. Garnish with additional dill fronds. Serve.


I also made an authentic Italian Bolognese, from Essentials of Classic Italian Cooking, with homemade fresh pasta (an experiment for my trip to Portland, to visit Scott's fam)...definitely not Paleo-friendly, but I did have a bite...SO GOOD!!! I happily ate my Roasted Beet salad, while Scott and our friends, Keith and Julie, enjoyed my pasta creation. That's okay...I had plenty of wine to make up for it.

And, today...as a sort of cleansing:

Smoothie w/Spinach (8oz.), Two Carrots, Mango, Blueberries, and Pineapple

Flaxseed Muffins w/Coconut, Dried Cherries (unsweetened, no oil), and Pumpkin Seeds

Rosemary-Orange-Glazed Chicken with Sweet Potatoes (Paleo-Friendly)

Rosemary-Orange-Glazed Chicken with Sweet Potatoes
(from Williams-Sonoma.com)
Serves 8

Ingredients:
For the marinade:
Zest and juice of 2 oranges
4 garlic cloves, minced
2 Tbs. Champagne vinegar (*use the juice of 1/2 grapefruit)
2 Tbs. finely chopped fresh rosemary
2 Tbs. olive oil
Salt and freshly ground pepper, to taste

2 chickens, each 3 1/2 lb. and cut into 8 pieces
3 sweet potatoes, about 1 1/2 lb. total, peeled and cut into 1 1/2-inch chunks
2 leeks, white and light green portions, rinsed well and finely chopped
Zest and juice of 1 orange
1 Tbs. finely chopped fresh rosemary, plus sprigs for garnish
Salt and freshly ground pepper, to taste

Directions:
To make the marinade, in a small bowl, combine the orange zest and juice, garlic, vinegar, rosemary, olive oil, salt and pepper and stir until blended.

Place the chicken in a large sealable plastic bag or large bowl and pour in the marinade, coating the chicken evenly. Seal the bag or cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 4 hours.

Preheat an oven to 425°F.

Place the chicken and the marinade in a large, heavy roasting pan. Arrange the sweet potatoes and leeks around the chicken, making sure to coat the vegetables with the marinade.

Roast until the chicken shows no sign of pink when the thickest parts are cut into near the bone, the skin is brown and crisp, and the sweet potatoes are tender, about 1 hour and 10 minutes. Stir the chicken and potatoes once or twice while cooking. Using tongs, transfer the chicken to a warmed platter and cover loosely with aluminum foil.

Place the pan with the sweet potatoes over medium-high heat, and add the orange zest and juice and chopped rosemary. Cook, stirring, until the potatoes are very soft and the sauce is slightly thickened, about 2 minutes. Taste and adjust the seasonings with salt and pepper. Arrange the sweet potatoes around the chicken and pour the sauce over the meat. Garnish with rosemary sprigs and serve immediately.

*This recipe could also be made using Cornish Game Hens.

Paleo-Friendly Entertaining (Main Course)

(Picture from Williams-Sonoma.com)

Beef Tenderloin
Preheat an oven to 400ºF.

Let the roast stand at room temperature for 30 to 40 minutes. Set the roast on a clean work surface and, using kitchen twine, tie at 2-inch intervals (rosemary may be tied in at this point, if desired). Rub the roast liberally with EVOO and season with sea salt and pepper.

Preheat an oval skillet or large sauté pan over medium-high heat and warm 2 T. of EVOO oil. Add the roast and brown, 3 to 4 minutes per side. Transfer the skillet to the oven and roast, until an instant-read thermometer inserted into the center of the meat registers 125ºF for very rare to rare, 15 to 20 minutes. Transfer the roast to a cutting board, cover loosely with aluminum foil and let rest for 5 minutes.

Bacon-Wrapped Tenderloin (from Williams-Sonoma.com)
Serves 8-10

Ingredients:
1 beef tenderloin roast, about 3 1/2 lb., trimmed of excess fat
Kosher salt and freshly ground pepper, to taste
1 lb. bacon, thinly sliced
1 Tbs. vegetable oil
1 lb. cremini mushrooms, quartered
3 garlic cloves, sliced
1 Tbs. minced fresh flat-leaf parsley

Directions:
Lay 2 overlapping sheets of plastic wrap, measuring a few inches longer than the beef tenderloin, on a work surface. Season the beef with salt and pepper. Place the roast in the center of the plastic wrap and wrap a bacon slice around one end of the roast. Continue to wrap the roast with the remaining bacon slices, slightly overlapping them, to cover the entire roast. If the bacon does not completely cover the roast, carefully turn the roast over and continue wrapping it with another bacon slice. Pull the plastic wrap tightly around the roast, making sure to secure the bacon in place, and refrigerate for 1 hour.

Preheat an oven to 400ºF. Remove the roast from the plastic wrap. In a roasting pan over medium heat, warm the oil. Add the roast and sear for 5 to 7 minutes. Gently turn the roast over and sear for 5 to 7 minutes. Then turn the roast and sear on the remaining 2 sides until the bacon fat is rendered and begins to crisp, about 5 minutes per side. Transfer the meat to a roasting rack set over a baking sheet.

Carefully pour off all but 4 Tbs. of the fat from the pan. Add the mushrooms and garlic to the pan and season with salt and pepper. Set the roasting rack, with the roast on top, over the mushrooms and transfer the pan to the oven. Roast until an instant-read thermometer inserted into the center of the roast registers 135ºF for medium-rare, about 20 minutes.

Transfer the roast to a carving board, cover loosely with aluminum foil and let rest for 10 minutes. Carve the roast into thin slices and arrange on a warmed platter. Spoon the mushrooms alongside, sprinkle with the parsley and serve immediately.

Paleo-Friendly Entertaining (Side Dishes)

(Picture from Williams-Sonoma.com)

Sweet Potato and Cranberry Hash (from Williams-Sonoma.com)
-substitute coconut oil or ghee for butter

Roasted Carrots w/Thyme


Roasted Brussels Sprouts w/Bacon
Serves 8-10

Ingredients:
2lbs. Brussels Sprouts, trimmed and peeled of any discolored leaves
6oz. Bacon, sliced into 1" pieces
Sea Salt and Pepper, to taste

Preheat oven to 400F. Evenly distribute bacon on a rimmed baking sheet. Bake for 15-20 minutes, until bacon is crispy and browned. Remove bacon to a paper towel-lined plate, leaving drippings on the baking sheet. Toss brussels sprouts in the drippings, coating evenly, and sprinkle with sea salt (remember that bacon drippings will add some saltiness to the sprouts) and black pepper. Bake for 15-20 minutes, until crisp and slightly charred. Serve with a garnish of reserved bacon pieces.
Acorn Squash Rings Glazed with Maple-Orange Glaze (from Williams-Sonoma.com)
-substitute coconut oil/butter or ghee for the butter
-decrease amont of maple syrup
-use dried, unsweetened cherries in place of cranberries

 

 

 

Root Vegetable Gratin (inspired by Williams-Sonoma.com)
Serves 10-12

Ingredients:
1 1/2 lb. parsnips, peeled and sliced 1/8 inch thick
1 1/2 lb. sweet potatoes, peeled and sliced 1/8 inch thick
1 lb. carrots, peeled and sliced 1/8 inch thick (slice at an angle, to create longer slices)
3 cups coconut milk (always use regular, full fat)
3 garlic cloves, thinly sliced
1 Tbs. minced fresh thyme
1/4 tsp. freshly grated nutmeg
Kosher salt and freshly ground pepper, to taste

1 Tbs. minced fresh flat-leaf parsley

Directions:
Preheat an oven to 350°F.

Oil a bistro pan or a 3-quart baking dish. Put the parsnips, sweet potatoes and carrots in a large bowl of water. Set aside.

In a large saucepan over medium heat, combine the coconut milk, garlic, thyme, nutmeg, sea salt and pepper and heat just until bubbles form around the edges of the pan. Remove from the heat and let stand for 10 minutes. Drain the vegetables and pat dry. Arrange a layer of parsnips, sweet potatoes and carrots, alternating the slices, in the prepared pan. Pour part of the coconut milk mixture on top. Repeat with the remaining ingredients. Cover the pan with the lid or with aluminum foil and bake for 30 minutes.

Remove the lid or foil and continue baking until the vegetables are tender when pierced with a knife, about 1 hour more. Let the gratin stand for 15 minutes before serving. Just before serving, sprinkle with sea salt and the parsley.

Savory Tarlets
Fill with any of the following combinations, or create your own:
-Sauteed leeks, zucchini, and sun-dried tomato
-Tomato and basil
-Roasted eggplant, zucchini, asparagus, and red peppers
-Smoked salmon, asparagus, and dill
-Caramelized onion and thyme

Paleo-Friendly Entertaining (Desserts)

Poached Pears with Coconut Crème Anglaise (Inspired by Williams-Sonoma.com)
Serves 8-10

Ingredients:
For the crème anglaise:
2 cups coconut milk
2 eggs plus 1 egg yolk
1/8 cup raw honey
2 tsp. vanilla extract
~or~

Even Easier:
Melt Coconut Bliss Vanilla Island or Purely Decadent Vanilla ice cream for an easy and delicious version. Either let it sit out, at room temperature, and melt or melt over low heat while stirring consistently.

For the poached pears:
8 to 10 firm but ripe Bartlett pears 3-4 lb. total weight, bottoms trimmed so they stand upright
6 cups bottled pomegranate juice
3/4 cup raw honey
1/4 cup pure maple syrup
Julienned zest and juice of 1 lemon
1 cinnamon stick
2 Tbs. Cointreau or other orange liqueur, mixed with 1 Tbs. arrowroot powder

Seeds from 1 pomegranate
12 fresh mint sprigs

Directions:
To make the crème anglaise, rinse the inside of a nonaluminum saucepan with water and shake out the excess water. Pour in the coconut milk and place over medium-low heat until small bubbles form around the edges of the pan, about 5 minutes. In a small bowl, combine the eggs, egg yolk and honey and whisk just until blended. Gradually whisk in half of the hot coconut milk, then pour the egg mixture into the pan. Reduce the heat to low and cook, stirring constantly, until the mixture is thick enough to coat the back of the spoon, leaving a clear trail when a finger is drawn through it, 6 to 8 minutes. Do not allow the mixture to boil.

Strain the mixture through a fine-mesh sieve into a bowl. Stir in the vanilla. Cover with plastic wrap, pressing it directly on the surface to prevent a skin from forming, and let cool. Refrigerate for at least 2 hours or up to 2 days.

Using an apple corer or a small, sharp knife, carefully core each pear from the bottom. Leaving the stems intact, peel the pears. In a large nonaluminum stockpot over high heat, combine the pomegranate juice, honey, maple syrup, lemon zest, lemon juice and cinnamon stick. Bring to a boil, then reduce the heat so the liquid simmers. Place the pears on their sides in the liquid and cook, uncovered, for 10 to 15 minutes. Carefully turn the pears over and cook until a small knife can be inserted easily into the bottom of a pear, 10 to 15 minutes more.Remove the pears and stand them upright on individual plates. Remove and discard the cinnamon stick.

Pour about 2 cups of the pan liquid into a small saucepan, set over medium-low heat and simmer until reduced by half, about 10 minutes. Gradually whisk in the Cointreau mixture, reduce the heat to low and simmer, stirring, until the sauce thickens to a glaze, about 10 minutes.

Pour a little glaze over each pear, then spoon some crème anglaise around each one. Sprinkle with the pomegranate seeds and garnish with mint sprigs. Serve the remaining glaze alongside.

Friday

CrossFit Workout:
500M Row
20 Kettlebell Swings (35lb)
10 Right Arm Swings
10 Left Arm Swings
10 Turkish Get Ups
~and~

"Annie"
50-40-30-20-10 of:
Double Unders
Sit Ups
~and~

Run 200M
Walking Lunges
Run 200M
Sit Ups
Run 200M
Box Jumps (20")
Run 200M
Push Ups
Run 200M
Kettlebell Swings (25lb)
Run 200M

Paleo Muffins

I'm posting this recipe again, as it is so versatile and so incredibly good! I found the original version on one of my new favorite food blogs, Elana's Pantry, and have found some really great ways to mix it up a bit. Here's the original recipe for Elana's Gluten-Free Bran Muffins:

Gluten Free "Bran" Muffins
½ cup blanched almond flour
½ cup flax meal
1 teaspoon baking soda
½ teaspoon celtic sea salt
6 dates (I use Medjool Dates)
3 eggs
2 tablespoons olive oil (I use Spectrum Organic Virgin Coconut Oil)
¼ cup water
¼ cup sesame seeds
¼ cup sunflower seeds
½ cup raisins

In a large bowl combine almond flour, flax meal, baking soda and salt
In a vita-mix (I use my less expensive Hamilton Beach) blend dates, eggs, olive oil (coconut oil) and water on high speed until very smooth
Mix wet ingredients into dry, then stir in sesame seeds, sunflower seeds and raisins
Spoon batter into lined muffin tins
Bake at 350° for 20-25 minutes
Cool and serve

(Recipe courtesy of Elana's Pantry)

Great additions or modifications:
1. Add one grated apple, 1/2 tsp. of cinnamon, and 1/4 C. ground pecans
2. Omit raisins and add one mashed, ripe banana, 1/2 tsp. cinnamon, 1/4 tsp. nutmeg, and 1/4 C. ground walnuts
3. Substitute dried cranberries or cherries (unsweetened or fruit-sweetened) for the raisins and add 1/4 C. shredded coconut and 1/4 C. pumpkin seeds (thank you Mom for this idea!)
4. Substitute dried cranberries, cherries, or apricots (unsweetened or fruit-sweetened) for the raisins and add 1/4 C. coarsely chopped pistachio nuts, 1/2 tsp. cinnamon, and 1 T. orange zest

Thursday

Breakfast:
Flaxseed Muffin w/Dried Cherries, Coconut, and Pumpkin Seeds

Lunch:
Salmon, Yellowtail, and Japanese Snapper Sashimi w/Lemon Juice (*and a little Organic, Wheat-Free Tamari)

*Not Paleo, but better than regular soy sauce...

Dinner:
A Hodgepodge of Stuff:
-Cherry Pie Lara Bar
-One Flaxseed Muffin w/Dried Cherries, Coconut, and Pumpkin Seeds
-A Few Pieces of Leftover Sashimi w/Lemon
-One Banana
-A Small Piece of Leftover Savory Tart (made again yesterday)

CrossFit Workout:
3 Minutes of Jumprope
20 Sit Ups
20 Hip Raises
20 Iron Crosses
~and~

"Linda"
10-9-8-7-6-5-4-3-2-1 of:
Deadlift (115lbs)
Bench Press (70lbs)
Cleans (70lbs)
~and~

400M Run

Wednesday

Lunch:
Thai Salmon Cakes w/Coconut-Lime Crema

Flaxseed Muffin w/Coconut, Pumpkin Seeds, and Cranberries (inspired by this recipe)

Snack-Dinner:
1 Coconut Custard Cupcake
1 Flaxseed Muffin w/Cranberries, Coconut, and Pumpkin Seeds
1 Large Slice of Leek, Zucchini, and Sun-Dried Tomato Tart w/Herbed Almond Flour Crust
1 Banana
1 Bowl of Leftover Butternut Squash Soup

I was experimenting today, so I pretty much ate the day away...with no actual dinner to be mentioned.

Paleo Coconut Custard Cupcakes

This is my second attempt at a Paleo-friendly coconut dessert. I found this recipe for Coconut Custard Cake at Just Making Noise, and modified it ever so slightly. Here's what I did:

Makes 12 Cupcakes

4 Eggs
2 cups Coconut Milk
1/2 cup Coconut Flour

1/4 cup Coconut Oil
1 tsp. Baking powder
1 1/2 cups Coconut Flakes

Preheat oven to 350F.

Blend all of the ingredients in a blender. Line a muffin tin with muffin/cupcake liners. Using an ice cream scoop, evenly distribute the batter into the liners. Bake 25-30 minutes, until a toothpick comes out clean.

I omitted the sugar, and didn't use another substitute hoping that the coconut would be sweet enough as is...they are not sweet, but these cupcakes are super moist and are loaded with delicious coconut flavor! If you're feeling like a "cheat" is coming on, but don't want to be too "bad", you could try one of these options:

-add 1/4 C. of agave nectar or raw honey to the batter, or

-drizzle the warm cupcakes with agave nectar or raw honey, or if you're feeling really wild,

-top with this coconut frosting

Tuesday

Lunch:

Savory Tartlet w/Leeks, Zucchini, Sun Dried Tomatoes, Rosemary, and Thyme (YUM!!!)

I found a version of this recipe in my new favorite cookbook, The Gluten-Free Almond Flour Cookbook. The tart dough couldn't be easier and can be modified in so many ways. So, here it is:

Tart Crust:

Makes one 9" tart or about six 3" tartlets

1 1/2 C. Blanched Almond Flour

1/2 tsp. sea salt

1/4 C. Grapeseed Oil (I used EVOO)

1 T. Water

Mix all of the ingredients together and from there, the possibilities are almost endless. Once the dough is pressed into your tart pan (Elana recommends a 9" pan...I halved the recipe and used three tartlet pans, about 3" in diameter), bake at 350F for 15-20 minutes, until golden brown. Cool before filling.

I chose to add chopped rosemary and thyme to my dough, as it is growing in my yard...good choice I'd say! The thing that's nice about this dough is that it's incredibly easy to assemble and just as easy to press into shape. Anyone who attempted pies this Thanksgiving knows that perfecting pie dough is an art...this dough just gets pressed into the tart pan and is pretty much good to go!

To my baked tart shells I added the following mixture:

2 Eggs, whisked

1/2 Medium Leek, quartered lengthwise and then thinly sliced

1/2 Medium Zucchini, small diced

3 Sun Dried Tomato Halves (I got mine from my Mom's garden, but have also found them at Whole Foods in the produce department...not oil-packed), julienned

1 T. EVOO

Sea Salt and Pepper, to taste

Saute the leeks and zucchini with EVOO until soft and slightly browned, 5-7 minutes. Let cool. Whisk eggs and add leeks, zucchini, tomatoes, salt, and pepper. Evenly distribute the mixture into cooled tart shell(s). Bake at 350F for 15-20 minutes, until egg mixture has set.

Dinner:
Thai Fish Cakes w/Coconut-Lime Crema
Leftover Butternut Squash Soup

The inspiration for this recipe was found in The Gluten-Free Almond Flour Cookbook. Here's what I did:

Thai Fish Cakes
Serves 3ish

1 lb. Skinless Sockeye Salmon Filet, cut into 1" cubes
1/4 C. Blanched Almond Flour
1/4 C. Coconut Flour (she uses unsweetened, shredded coconut, which I didn't have)
3 Eggs, beaten
2 T. Finely Chopped Fresh Cilantro
1 T. Peeled, Grated Fresh Ginger (I keep my ginger in the freezer and use a microplane to grate it...no need to peel and always ready to use)
1 T. Finely Chopped Fresh Mint
1 T. Minced Jalapeno
1/2 T. Toasted Sesame Oil
2 T. Olive or Coconut Oil

Mix all ingredients, except for canola oil. Form salmon mixture into golfball-size balls. Heat canola oil in a pan over medium-high heat. Cook patties for 3 minutes on the first side and 3-5 minutes on the second side, until golden brown (salmon should still be slightly pink in the middle). Serve with coconut-lime crema and cilantro garnish.

Coconut-Lime Crema
1/4 C. Coconut Milk
Juice of 1/2 Lime
Dash of Sea Salt

Mix ingredients and serve.

-I'll post picture tomorrow...once my camera battery is charged...since I have enough for leftovers!

CrossFit Workout:
3 Minutes of Jumprope
Strech
~and~

"Jackie"
Row 1000M
50 Thrusters (45lb)
30 Pull Ups